Doris Romano is a registered nurse and nutritionist specializing in sports nutrition and weight management. As a Sports Nutritionist, Doris is also the creator of The Athlete’s Toolkit™, a unique coaching program to assist recreational and professional athletes attain a high level of nutrition in order to improve their performance and achieve their personal best.
In addition to her private consulting and coaching practice, Doris works several days a week in the Pediatric Urgent Care Clinic at York Central Hospital in Richmond Hill, and at the Shulman Weight Loss Clinic In Thornhill.
Doris is Level 1 certified in sport and exercise nutrition through Precision Nutrition. She teaches Sports Nutrition at the Canadian School of Natural Nutrition and is a writer for http://LiveStrong.com. She has been a member of the Registered Nurses Association of Ontario since 2001, and she is currently also a member of the Canadian Association of Holistic Nutrition Professionals, the Canadian School of Natural Nutrition Alumni, and the Nutritionists Networking Group.
Although commonly carved into jack-o-lanterns for Halloween or made into pies emblematic of the fall season, pumpkin is so much more! If its bright orange flesh isn’t enough to give away that it’s a storehouse of vitamins, minerals, fiber, and antioxidants, you might be interested to know that this humble vegetable is also low in calories and carbohydrates. The low glycemic load of pumpkin, combined with its low calorie content, makes pumpkin a great choice for keeping blood sugar stable as you lose weight! Even better is that canned pumpkin is an affordable and excellent substitute for fresh – just make sure to purchase pure pumpkin and not pumpkin pie filling! Try the following delicious recipes and enjoy some fall flavour while discovering one of the best weight loss treats around!
Although commonly carved into jack-o-lanterns for Halloween or made into pies emblematic of the fall season, pumpkin is so much more! If its bright orange flesh isn’t enough to give away that it’s a storehouse of vitamins, minerals, fiber, and antioxidants, you might be interested to know that this humble vegetable is also low in calories and carbohydrates. The low glycemic load of pumpkin, combined with its low calorie content, makes pumpkin a great choice for keeping blood sugar stable as you lose weight! Even better is that canned pumpkin is an affordable and excellent substitute for fresh – just make sure to purchase pure pumpkin and not pumpkin pie filling! Try the following delicious recipes and enjoy some fall flavour while discovering one of the best weight loss treats around!
Pumpkin Pie Smoothie
1 cup of your favourite milk (try unsweetened vanilla almond milk)
1 scoop vanilla flavoured protein powder
½ cup canned pumpkin (not pumpkin pie filling)
½ tbsp cinnamon
½ tbsp pumpkin pie spice
Splash of vanilla extract
2 tbsp coconut milk
½ tbsp natural cashew butter
Blend and enjoy!
Do-It-Yourself Pumpkin Spice Latte (Just like Starbucks!)
Shot of espresso
1 cup low-fat milk (regular or unsweetened almond, plain or vanilla)
3 tbsp canned pumpkin (not pumpkin pie filling)
¼ tsp pumpkin pie spice
2 tbsp vanilla flavoured protein powder
1. Prepare espresso; set aside.
2. Mix milk and pumpkin in a small pot on the stove, add pumpkin pie spice and protein, and heat until steaming, stirring occasionally.
3. Pour into coffee mug and stir in espresso.
4. Top with some pumpkin pie spice, nutmeg or cinnamon and enjoy!
Pumpkin Pie Oatmeal
¼ cup low-fat milk (regular or unsweetened almond)
⅓ cup water
¼ cup rolled oats
Pinch cinnamon
Pinch nutmeg
2 tbsp canned pumpkin (not pumpkin pie filling)
2 tbsp chopped almonds
Optional: 1 tsp natural sweetener (agave syrup, maple syrup, honey, stevia)
½ cup water or low-fat milk (regular or unsweetened almond)
½ scoop vanilla flavoured protein powder
1. In a small pot, bring milk and water to a boil over medium heat. Add oats and spices. Reduce heat to medium-low and simmer until liquid is absorbed, about 5 to 10 minutes, stirring occasionally. Once absorbed, stir in pumpkin and sweetener (if using) and sprinkle with almonds; set aside.
2. Combine water / milk and protein powder in a separate bowl and mix until protein is dissolved (mix in a blender / Magic Bullet for a smoother consistency).
3. Pour protein mixture over oatmeal and enjoy!
Pumpkin Vanilla Applesauce
2 lbs / 1 kg apples, peeled, cored, and cut into chunky pieces
¼ to ½ cup canned pumpkin (not pumpkin pie filling)
1 tsp vanilla extract
1 tsp cinnamon
1 tsp Stevia or maple syrup
¾ cup of water
In a medium saucepan, combine apples, water, spices and vanilla. Bring to a boil and then lower heat to a simmer. Simmer for about ½ hour, stirring occasionally. Let cool a bit before handling. With a ladle, add applesauce to blender or food processor. Add pumpkin and desired sweetener and purée until smooth.