Recipe: Pumpkin Oatmeal

18 10 2010

To continue the Fall recipes, here is a delicious recipe to mix up your normal breakfast routine.

(Yield:  2 servings)

Total Time:  5 minutes



1 cup Rolled Oats, quick cooking

¾ cup Skim Milk

½ cup Canned Pumpkin

¼ tsp Ground Cinnamon

Dash Ground Nutmeg

Dash Ground Allspice

½ tsp Brown Sugar


  1. Mix together the oats and milk in a microwave-safe bowl.
  2. Cook on high for 1-2 minutes.
  3. Stir in pumpkin, spices, and sugar.  Mix well.
  4. Cook for another 30 seconds or until desired temperature is reached.
  5. Add milk if consistency is too thick.

Nutritional information per Serving:

Calories:  215  /  Carbohydrates: 38 g  / Protein:  9 g  /  Fat:  3 g  /  Sat. Fat:  0.5 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.


Recipe: Egg and Cheese Breakfast Burrito

4 06 2010

One excuse I hear all the time for skipping breakfast is, “I don’t have time to eat breakfast.”  This is nothing more than an excuse; and excuses won’t get you results.  The following recipe only takes 3 minutes from start to finish to prepare.  Lack of time can no longer be your reason for not eating breakfast!

Egg & Cheese Breakfast Burrito

(Yield:  1 serving)

Prep Time: 2 minutes

Cook Time: 1 minute


1 Large Whole Wheat Tortilla or Wrap

1 Egg

¼ Cup Liquid Egg Whites

2 TBSP Shredded 2% Cheddar Cheese

2 TBSP Mild Salsa


  1. Line 2-cup microwave-safe cereal bowl with microwave-safe paper towel.
  2. PRESS tortilla into bowl.
  3. In another bowl, beat the egg and egg whites gently with a fork until blended.
  4. Pour egg mixture into center of tortilla.
  5. Microwave on high for 30 seconds; stir.
  6. Microwave on high for another 30 seconds.
  7. Remove tortilla with paper towel liner from bowl to flat surface.
  8. Top egg with cheese and salsa.
  9. Fold bottom of tortilla over egg, then fold in sides.

Nutritional Information per serving

Calories   345 Carbohydrates   35g Fiber  7g Protein   22g Fat 13g Sat. Fat   4g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

Pineapple Grape Smoothie

28 04 2010

Here is a great way to get grapes into your diet!  This recipe has a 4 to 1 ratio of carbohydrates to protein; perfect for post-workout recovery.


6 ounces pineapple juice
1 cup red seedless grapes
1/2 cup plain nonfat Greek yogurt
1 cup ice


Blend together juice, grapes and yogurt.  When mixed well, add ice and blend until slushy.

Nutrition Information per serving:
Calories   255 | Carbohydrates   53g | Fiber  1g | Protein   13g | Fat 0g | Sat. Fat   0g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

Recipe: Banana Raspberry Smoothie

9 04 2010

Besides being a great post-workout drink, smoothies can be an excellent choice for breakfast on the go. This smoothie provides plenty of vitamin C, potassium, fiber, and anthocyanins. Anthocyanins are what give raspberries their rich red color. Nutritionally, they have unique antioxidant properties. So, enjoy this smoothie on your way to a healthier you.  Need more protein in your smoothie?  Choose the high protein version and get 31 grams of protein.  Great as a post-workout beverage following weightlifting, the additional protein aids in muscle repair.  Looking for a meal replacement?  The high protein version of the Banana Raspberry Smoothie would be a great choice; the additional protein is more filling and provides the additional calories needed for an entire meal.

Banana Raspberry Smoothie

(Yield: 1 serving)
1 Banana
1 cup Raspberries, frozen
¾ cup Orange Juice
6 oz Light Vanilla Yogurt

1. Blend all ingredients on high until smooth.
2. If consistency is too thin, add ice.

Nutritional information per Serving:
Calories 330 | Carbohydrates 76 g | Fiber 11 g | Protein 10 g | Fat 1 g | Sat. Fat 0 g

Banana Raspberry Smoothie (High Protein Version):

In addition to above ingredients, add 1 scoop of vanilla whey protein powder.

Nutritional information per Serving:
Calories 450 | Carbohydrates 80 g | Fiber 11 g | Protein 31 g | Fat 2 g | Sat. Fat 0 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.

The cereal you are eating might not be as nutritious as you might think…

1 04 2010

There are a lot of healthy cereal options, and there are the obvious not so healthy sugar-coated cereals. However, there are some cereals that appear to be “healthy” but in actuality contain very little nutritional value.

What to Look for in a Cereal?

  • Sugar: Choose cereals that do not have sugar or corn syrup listed as the first ingredient.
  • Whole Grains: Choose cereals that have whole grain listed in the first few ingredients.
  • Fiber and Protein: On the nutrition label look for at least 2 grams of both fiber and protein for every 100 Calories of cereal.

Recommended Cereals:

Wheaties (Original)
Raisin Bran
Frosted Mini Wheats
Smart Start
Kashi (all varieties)
Honey Bunches of Oats

Bottom Line: Before choosing a cereal, read the ingredients to
make sure it is a nutritious choice.

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.