Evolved Sport and Nutrition
  • Home/ News
  • About
    • ESN Sports Nutritionists >
      • Ben
      • Emilie
      • Stephanie B
      • Vanessa
      • Ashlen
    • Partners
  • Services/ Store
    • Coaching >
      • Bronze Tier Coaching
      • Silver Tier Coaching
      • Gold Tier Coaching
    • ESN Learning center >
      • Menopause: Nutritional Strategies
  • Media
    • Blog
    • Podcast
  • Learning Center
    • ESN Athletic and Healthy Lifestyle Learning Center >
      • Menopause: Nutritional Strategies for Weight Loss and Healthy Living
    • Professional Learning Center >
      • The ESN Sports Nutrition Certificate >
        • ESN Learning Center - Sports Nutrition Certificate Level 1 >
          • Module 1 - Exercise Physiology and Metabolism
          • Module 2 - Determining Energy Needs in the Athlete
          • Module 3 - Macronutrient Needs in the Athlete
          • Module 4 - Hydration and Micronutrients for the Athlete
          • Module 5 - Sports Nutrition 101
          • Module 6 - Meal Planning for the Athlete
        • ESN Learning Center Sports Nutrition Certificate ​Level 2 >
          • Module 1 - Sports Supplements 101
          • Module 2 - Sports Supplements 102
          • Module 3 - Nutritional Strategies for Competition
          • Module 4 - Weight loss and Body Composition changes for the Ahlete
          • Module 5 - Disordered Eating in Athletes
          • Module 6 - Counselling Strategies for Athletes
        • ESN Learning Center - Sports Nutrition Certificate Level 3 >
          • Module 1 - Periodization for the Athlete
          • Module 2 - Nutrition Strategies to Optimize Recovery
          • Module 3 - Sports Nutrition for Children and Young Athletes
          • Module 4 - Sports Nutrition for the Aging Athlete
          • Module 5 - Nutritional Strategies for Injury Prevention and Concussions
          • Module 6 - Nutritional Strategies for the Travelling Athlete
          • Module 7 - Tournament Nutrition Strategies
  • Contact

Media

Student Survival Guide (NEW)

student_survival_guide-_good_copy-white.pdf
File Size: 17456 kb
File Type: pdf
Download File

Recipe of the Month

Picture
Pumpkin Spice High Protein Granola 

Ingredients
  • ½ cup pumpkin puree with 2 tbsps of water
  • 1 scoop of Vanilla Whey Protein Powder
  • 1 ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ½ tsp kosher salt
  • ¼ tsp ground nutmeg
  • ¼ tsp ground allspice
  • 1/3 cup pure maple syrup or Honey
  • 3 tbsps brown sugar
  • 1 tsp vanilla extract
  • 2 ½ cups of rolled oats
  • ¼ cup uncooked quinoa
  • ¼ cup flax seed flour/ milled flax seed
  • ½ cup almonds
  • ¾ cup pumpkin seeds
  • 1 egg white
  • ½-¾  cup Craisins/ Raisins
 
Directions
  1. Preheat oven to 350oF and line a large baking sheet with parchment paper or a reusable silicone baking mat
  2. In a small bowl, mix together the pumpkin puree, water, cinnamon, ginger, salt, nutmeg, allspice maple syrup, brown sugar and vanilla extract and the protein powder together until well combined and smooth.  Then combine with oats, flax seed flour along with the rest of the dry ingredients.  Mix until well incorporated
  3. In a separate bowl, briskly beat egg white until foamy and pour over the granola mixture and stir evenly
  4. Spread the uncooked granola mixture on a baking tray lined with parchment paper and gently press down with a spatula or wooden spoon.  Bake for 20 minutes
  5. Remove from oven to flip the granola and break apart while being careful to not break the granola into pieces that are too small, return to the oven for 15-20 minutes until the granola is nice and fragrant
  6. Remove from oven and let the granola cool (~1 hour)
  7. Once cooled, break into smaller pieces and store in an air tight container
  8. Enjoy with Milk, Yogurt or you carry it around for a delicious and portable snack!

ESN Youtube Channel

YouTube Video Archive

Dietitian VS Nutritionist (What's the Difference?) 

Dietitian Reviews: The Ketogenic Diet for Sports

Nutrition Myth Busting Videos 

RD Reviews: Vegan Diet for Sports 

Nutrition Month 2017

Nutrition and Health: Eating to Prevent Cancer 

Debunking: Before & After Weight Loss Transformation Photos 

Holiday/Special Themed Videos

​Recipe of the Month Videos
​

Supplement Series *NEW*

ESN Learning Centre: Is the Ketogenic Diet Right for You? *NEW*

Interview Archive

Buzzfeed: 
  • You Need To Give Up Alcohol If You're Trying To Lose Weight?
  • 24 Fast Food Breakfasts That Actually Aren't Horrible For You
  • 13 Things Nutritionists Actually Want You To Know
  • The Ketogenic Diet Now Comes In A Tiny Bottle, But Dietitians Are Skeptical (NEW!)
Flex Mag:
  • 17 Simple Dietary Tweaks You Should Do Instead Of Whole 30
Food and Wine
  • New Jersey Devils' Blake Coleman Just Opened the Jar on Why Some Athletes Drink Pickle Juice
FeedSpot 
  • Top 75 Sports Nutrition Blogs and Websites for Athletes and Bodybuilders
​

INSTAGRAM FEED 


 TWITTER FEED

Proudly powered by Weebly
  • Home/ News
  • About
    • ESN Sports Nutritionists >
      • Ben
      • Emilie
      • Stephanie B
      • Vanessa
      • Ashlen
    • Partners
  • Services/ Store
    • Coaching >
      • Bronze Tier Coaching
      • Silver Tier Coaching
      • Gold Tier Coaching
    • ESN Learning center >
      • Menopause: Nutritional Strategies
  • Media
    • Blog
    • Podcast
  • Learning Center
    • ESN Athletic and Healthy Lifestyle Learning Center >
      • Menopause: Nutritional Strategies for Weight Loss and Healthy Living
    • Professional Learning Center >
      • The ESN Sports Nutrition Certificate >
        • ESN Learning Center - Sports Nutrition Certificate Level 1 >
          • Module 1 - Exercise Physiology and Metabolism
          • Module 2 - Determining Energy Needs in the Athlete
          • Module 3 - Macronutrient Needs in the Athlete
          • Module 4 - Hydration and Micronutrients for the Athlete
          • Module 5 - Sports Nutrition 101
          • Module 6 - Meal Planning for the Athlete
        • ESN Learning Center Sports Nutrition Certificate ​Level 2 >
          • Module 1 - Sports Supplements 101
          • Module 2 - Sports Supplements 102
          • Module 3 - Nutritional Strategies for Competition
          • Module 4 - Weight loss and Body Composition changes for the Ahlete
          • Module 5 - Disordered Eating in Athletes
          • Module 6 - Counselling Strategies for Athletes
        • ESN Learning Center - Sports Nutrition Certificate Level 3 >
          • Module 1 - Periodization for the Athlete
          • Module 2 - Nutrition Strategies to Optimize Recovery
          • Module 3 - Sports Nutrition for Children and Young Athletes
          • Module 4 - Sports Nutrition for the Aging Athlete
          • Module 5 - Nutritional Strategies for Injury Prevention and Concussions
          • Module 6 - Nutritional Strategies for the Travelling Athlete
          • Module 7 - Tournament Nutrition Strategies
  • Contact