Nutrition Corner - Sporting KC Youth

April 12, 2019

Recipe: Protein Power Bites

This easy, peasy protein bite cep not only tastes delicious, but will help your player feel powerful and invincible on the field. Plus, these little gems cost about a forth of the cost of most protein bars!

 

Prep Time: 15 minutes

Total Time: 15 minutes

Servings: makes 8 bites

 

Ingredients

  • 1 cup rolled oats (half pulsed in, half stirred in)
  • 1/2 cup nut or seed butter
  • 1/4 cup flax meal
  • 2 T honey
  • 2 T coconut oil
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt

 

Instructions

  1. Combine ½ cup oats with all other ingredients in high-powered blender
  2. Scrap out into medium-sized bowl, combine with other ½ cup of oats
  3. Stir to combine, and then get in with your hands to get all ingredients thoroughly mixed together
  4. Use a 2 oz. ice cream scoop to make 8 balls.
  5. Store in freezer or fridge and enjoy!

 

*NOTE: Eat as is or roll into unsweetened cocoa powder, crushed/freeze-dried strawberries, or unsweetened coconut flakes. To boost the protein, add 1-2 scoops of protein powder per serving. Store in freezer or fridge.

 

 

Diana Robison

MLS, Sporting KC Sports Performance Dietician

March 29, 2019

911 Snacks, Pre-Made Meals & Fast Food

While I always recommend cooking your own meals, I know life doesn’t always allow us to do so. So here is what I call my “911 list”: snacks and meals that can serve as good substitutes when you’re in a rush or simply don’t have the time to cook at home.

 

911 Snacks

  • RXBARS or KIND BARS
  • EPIC BARS & Grass-fed Jerky
  • JACK LINK’S Big Beef Sticks
  • Hard Boiled Eggs
  • Crunchy Chickpeas
  • Nuts & Seeds
  • Apples, Oranges, Bananas, Dried Fruit (raisins, dates, figs, apricots, etc.)
  • BOARS HEAD Deli Meat
  • Smoked Salmon
  • Whey or Vegan Protein Powder
  • LACROIX or Sparkling Water

 

911 Pre-Made Meals

  • TASTY BITE Indian Madras Lentils
  • Fresh Thyme Rotisserie Chicken Breast
  • Frozen Meals
    • AMY’S
    • EVOL
    • HEALTHY CHOICE Power Bowls

 

911 Fast Food

  • CHIPOTLE
  • CRAZY BOWLS & WRAPS
  • JIMMY JOHN’S Unwich
  • CHICK FILA Chicken Salad (ask for sauce on side)
  • MCALISTER’S Soup & Salad
  • ASK FOR:
    • Grilled Meat
    • Sauce on Side
    • Small Portion Sizes

 

 

Diana Robison

MLS, Sporting KC Sports Performance Dietician

March 15, 2019

Keeping Your Immune System Strong & Healthy This Flu Season

Alas, flu season has decided to return with vengeance … The Center for Disease Control and Prevention (CDC) is reporting another wave of severe infections. 😞

 

Have no fear!  Below are some very important steps you can take to keep your immune system strong and healthy:

1) ALWAYS WASH HANDS! (*Especially before eating, after using bathroom, etc.)

2) Increase consumption of IMMUNE BOOSTING FOODS (*see list below)

3) Supplement with probiotics (https://www.vitacost.com/vitacost-probiotic-15-35-15-strains)

4) Consider taking an immune boosting supplement with Vitamin C + Zinc or ImmunoBoost Shot (*see recipe below)

 

IMMUNE BOOSTING FOODS LIST

ImmunoBoost Shot Recipe

Makes 1 Shot

  • 1/2 cup OJ
  • 1/4 tsp minced garlic
  • 1 T fresh Ginger or 1 tsp. powdered ginger
  • 1/2 tsp. Turmeric or Curcumin
  • 1/2 tsp cinnamon
  • 2 tsp honey

Shake in blender bottle, shake, and drink!

 

Thank you all-stay healthy!

 

 

Diana Robison

MLS, Sporting KC Sports Performance Dietician