A Guide on How to Read a Nutrition Facts Panel from the Academy

Here is a reference to help you understand food labels. It is provided by the Academy of Nutrition and Dietetics.

A Guide on How to Read a Nutrition Facts Panel from the Academy

Food Safety: Don't get sick!

Cooking at home is often the most cost efficient and healthy way to eat. I love to cook, but I know that may not be true for everyone. Either way, we all have to eat! Having a general understanding of food safety guidelines will help keep you from getting sick - whether you are home or away.

I have provided an excellent resource for you to review.

http://www.foodsafety.gov/

The link above gives you specific cooking temperatures for food. Not all meat is created equally when it comes to safe internal temperatures that it must reach to kill the microbacteria that can make you sick. It also provides information regarding the different types of foodbourne illnesses and the signs/symptoms.

Do you know how long you can keep your leftovers? It will tell you that, too! Please take a minute or two to become familiar with the topics covered so you know where to go when you have a question. Food illness is preventable!

Sleep and Athletic Performance

A recent study by Stanford University of their varsity men's basketball team showed that getting more sleep improved athletic performance. This is probably something that you believed to be true already, but now here is the proof. The researchers recorded their averages of sprint speed, shooting accuracy, 3-point percentage, and free-throw percentage. Then they asked the basketball players to get a minimum of 10 hours of sleep per night - how many of you get that? 

After a 5-7 week period of more sleep at night, the players improved! They were running faster, shooting better, and reported an improvement in mental health. Their free-throw percentage increased an average of 9% and their 3-point field goal percentage increased by 9.2%!

As a college athlete, you are given a few obstacles that may interfere with your sleep. Studying, training, and traveling to competitions certainly takes up a lot of your time. It can be easy to put less emphasis on sleep when your to-do list is long. But it is important to realize that creating a sleep deficit DOES make a difference in how well you perform, not only in your sport but in school.  

You can read the full manuscript here:
The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players by Cheri D. Mah, MS, Kenneth E. Mah, MD, MS, Eric J. Kezirian, MD, MPH, and William C. Dement, MD, PhD

Don't forget about hydration during exercise!

How much fluid you should drink during physical activity is determined by several key factors. An appropriate rate of fluid intake depends on how much you sweat, which is primarily driving by how hard you are working and environmental conditions - temperature and humidity. It also depends on how long you exercise. Your body loses water throughout the day through breathing and going to the bathroom; but exercise- and heat-induced sweating prompt significant body water losses and hydration challenges. Just relying on your body to indicate that you "feel thirsty" is not always sufficient to stay well-hydrated during physical activity, especially when you sweat a lot. Being mindful of, and deliberate with, how much fluid you take in every day through beverages and food is crucial to prevent levels of dehyration that is severe enough to hurt your performance and increase your risk of heat illness, especially during situations when there is limited recovery time such as tournament events and two-a-day practices.

Sweat electrolyte losses, particulary sodium and chloride, vary by individual. Muscle cramping due to exertional heat stress can be attributed to an electrolyte deficit caused by sweating, as the sodium and chloride lost through sweat are not matched sufficiently by dietary salt intake. Replacing sodium is crucial to enhancing body water retention and distribution. Some athletes are referred to as "salty sweaters", because they have a relatively high concentration of sodium in their sweat and a high sweat rate. This combination puts these particular athletes at an elevated risk for developing muscle cramps. Knowing how much fluid and electrolytes your body loses through sweating helps you to properly rehyrated after training or competition.

ALPHABET

Podes aprender sobre as letras do alfabeto











 



-Click on each letter and listen the sound
A, B, C, D, E, F, G, H, I, J, K, L, M, N, O, P, Q, R, S, T, U, V, W, X, Y, Z

-Funny face: listen the alphabet and after that, click on a letter.

-Alphabet : click on each letter to learn more

SONGS and CHANTS

Alphabet song

Another Alphabet song

-Monkey Alphabet song : click the letters in order and you can listen the song

-"Alphabet chant" video:

-"Famous people Alphabet song" video

-"Hip hop Alphabet" video song:

-"Alphabet jungle song" video

-"Monster alphabet "

GAMES

-Listen and click on the letters

-What comes next?: Click the following letter

-Spelling words: chose a picture and click on the letter to spell the word

STORIES

-Alphabet zoo

-"Doctor Seuss alphabet" video

Recipe - Lemony Tuna and Olive Oil Pasta

I am sharing this recipe from Real Simple because it is a great use for canned tuna and doesn't require many ingredients. Adding vegetables to this dish would be a great way to really balance out the meal. Another substitution I would recommend trying is using whole wheat linguine. 

Ingredients:
12 ounces linguine (3/4 box)
3 tablespoons olive oil
4 cloves garlic, sliced
1/4 teaspoon crushed red pepper
2 6-ounce cans oil-packed tuna
1 teaspoon finely grated lemon zest
salt and pepper
1/2 cup chopped flat-leaf parsley

Directions:
1. Cook the pasta according to the package directions. Reserve 1/2 cup of the cooking water; drain the pasta.
2. Wipe our the pasta pot and cook the oil, garlic, and red pepper over medium heat, stirring frequently, until fragrant, 2 to 3 minutes.
3. Add the pasta, tuna, lemon zest, 3/4 teaspoon salt, 1/2 teaspoon black pepper, and the reserved pasta water to the pasta pot and cook over low heat, tossing, until the sauce is slightly thickened and coats the pasta, 1 to 2 minutes. Add the parsley and toss to combine.

Yogurt - A quick lesson that will answer the question, "what is Greek yogurt?"

I love yogurt. I eat it most every day and plain yogurt can always be found in my fridge. Deciding what to get can be tough because there are a lot of choices such as regular, low-fat, non-fat, Greek, Kefir, and many more. But no matter what type you prefer, the important thing to remember is that all yogurt is a great source of calcium, protein, vitamin D, and potassium. Yogurt also contains live cultures. Maybe some of you are thinking, "what in the world does that mean?"

Live cultures are the "good bacteria." These bacteria promote gut health (digestion) and immunity. Those long words you see on the label - Lactobacillius acidophilus, L. casei, L. reuteri, and Bicfidobacterium - are a good thing! 

Yogurt may also be an option for those with lactose intolerance to enjoy dairy products due to the lower amount of lactose (milk sugar) present.

Do you ever notice a thin layer of liquid that sits on the top of the yogurt? Don't pour it off! That is the whey. Whey is full of calcium, so stir it back in. 

Greek yogurt vs. regular yogurt
This is a question that I get quite often. The main difference comes in how it is processed. Greek yogurt goes through a different straining technique, which leaves a much more concentrated, thick product. It removes much of the whey out of the yogurt. That explains why there is more protein in Greek yogurt when compared to regular yogurt. 

Yogurt and Athletes
Yogurt is a great addition to the sports diet because it has the desired carbohydrate and protein for recovery from exercise. Adding yogurt to a post-workout smoothie is an excellent way to add in the protein your body is craving. In fact, you can skip the protein powder because a serving of Greek yogurt has about 10 grams of protein per serving. With a little milk added in - you will have an adequate amount of protein to help ensure proper muscle recovery. Toss in some fruit or vegetables for some extra carbohydrate, vitamins, and minerals. Here is a recipe for some inspiration - Strawberry-Flax Smoothie.

Reference for this post and for those who would like to read more, here is the article from the Academy of Nutrition and Dietetics.

Supplements are not worth the risk!

There is a wide variety of nutritional supplements available to consumers today. Some promise more energy, while others promise a large increase in muscle mass. Although the claims sound nice, many are not backed by scientific evidence, or the current research provides mixed results. Another concern is that nutrition supplements do not have to adhere to the strict safety measures that are set in place for food and drugs. Without the same strict regulation, some supplements contain banned or illegal substances because the manufactures are not required to test for quality or purity of their products.

More information regarding the NCAA's policy can be found here: 2011-12 NCAA Banned Drugs

September is Whole Grains Month

A whole grain contains all of the parts and nutrients from the grain seed. Whole grains provide vitamins, nutrients, and minerals that are needed to keep you going and keep you full but they also provide dietary fiber which can reduce the risk of chronic diseases.

How do I find them? Finding whole grains can be tricky but here’s what to look at: the label! If a product is a ‘whole grain’ its first ingredient will be ‘whole wheat flour’ or another ‘whole grain flour’ or product. Something else that may be helpful when looking for whole grains is the “Whole Grain Stamp” from the Whole Grain Council. Any product with this stamp must have 100% whole grain. Look for whole grains in many different places including bread, cereals, bagels, tortillas, popcorn, and oatmeal. Or try experimenting with lesser known grains such as bulgur, buckwheat, barley or rye. Give whole grains a try, they are a simple change that can make a big difference when it comes to eating healthier.

Whole Grain Pizza Dough

2 cups whole grain flour

¼ cup margarine

1 tablespoon honey

1 ½ tablespoons baking powder

¼ cup water

Preheat oven to 400 degrees.

Mix all ingredients together, knead slightly while still in bowl.  Grease pizza pan; expand dough until desired size is reached.  Bake for 7 minutes then top and bake an additional 7 minutes. 

Recipe:

Quick and Easy Whole Grain Pizza Crust—http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1154768

Information:

Academy of Nutrition and Dietetics—http://www.eatright.org

Whole Grain Council—http://www.wholegrainscouncil.org

Guest Blogger: Alyssa Gehle, USD Dietetic Intern

Recipe - Scrambled Eggs in a Coffee Cup

This recipe is super easy and is a great option for a quick breakfast.

2 eggs
2 tbsp milk
2 tbsp shredded cheese
Salt and pepper

1. Coat a microwave-safe coffee cup with cooking spray or a little butter. Add the eggs and milk and mix with a fork until blended.
2. Microwave for 45 seconds; stir. Microwave an additional 30-45 seconds until eggs are firm.
3. Top with cheese and salt and pepper, if desired.

I don’t drink milk. How should I get my calcium?

It could be because it makes your stomach upset or that you don’t care for the taste; but if you are not drinking milk, you need to pay attention to how you are getting your calcium. Calcium, along with vitamin D, is crucial for good bone health.

Soy milk is a great alternative to cow’s milk. It is still an excellent source of calcium and protein. Almond milk has become popular in recent years. Even though it is a good source of calcium, be aware that almond milk only provides 1 gram of protein per serving when compared to cow’s milk or soy that provides 7 grams per serving.

There are some vegetables that are good sources of calcium, including:

• Broccoli
• Dark leafy greens, such as spinach, kale, and collard greens
• Fortified orange juice
• Enriched breads and cereals

Chia Seeds: Why are people eating them?

Chia seeds are from a flowering plant that is native to Central and South Mexico. Also called Salvia hispanica, they were historically a part of ancient Aztec and Mayan diets. The seeds can be eaten raw, ground, baked, or mixed into drinks.

Chia seeds have lately been advertised as a “magic” food with powers to cure all sorts of diseases. While this is simply not the case, chia seeds offer many nutritional benefits. Chia seeds are an excellent source of fiber, antioxidants, calcium, and omega-3 fatty acids. Chia seeds are low in saturated fat and contain no cholesterol. They are also a good protein source at about 5 gram per ounce. Chia seeds are calorie dense, with about 140 calories per ounce, so should be eaten in moderation.

Due to the omega-3 fatty acids, chia seeds may have lipid-lowering effects. When combined with a liquid, chia seeds will form a gel because of the fiber that they contain. This may help you to feel full longer and could result in weight loss from eating less. Chia seeds may also decrease insulin resistance in type 2 diabetics. More research is needed to confirm these claims.

Chia seeds are a nutrient dense food and would be an excellent addition to a healthy diet. Try them as part of a yogurt topping, in baked goods, or included in a smoothie!

Guest Blogger: Megan Lauseng, USD Dietetic Intern

Sports drinks vs. energy drinks

Sports drinks vs. energy drinks: Energy drinks are NOT the same as sports drinks. A sports drink is designed to replace water, carbohydrates, and electrolytes during training and competition, and it usually contains no caffeine. An energy drink, on the other hand, has a blend of caffeine and other ingredients including taurine, guarana, and glucuronolactone*^ that are used as stimulants on the central nervous system.

Safety concerns associated with over-consumption of energy drinks: Energy drinks can be dangerous because the amount of caffeine varies greatly by brand, with some having the caffeine content equivalent to 14 cans of soda^. Although it may be easy to attribute all of the negative effects to caffeine, the effect of combining certain stimulants is still unclear and requires more research.

A disturbing trend has emerged where energy drinks are mixed with alcohol.This poses serious potential health consequences when the energy drink masks the effect of alcohol. Of course, athletes should also keep in mind that excessive alcohol consumption is dangerous, unhealthy and can negate some of the postive effects of training.

Sources:
* Higgins JP, Tuttle TD, Higgins CL. Energy beverages: content and safety. Mayo Clin Proc. Nov 2010;85(11):1033-1041.
^ Sports drinks and energy drinks for children and adolescents: are they appropriate? Pediatrics. Jun 2011;127(6):1182-1189.

What do I eat to build muscle?

A common nutrition question for athletes is “how do I build muscle?” The most important thing to remember about building muscle is that it requires the training stimulus from the weight room along with adequate calories. Enough overall calories, not just in the form of protein, are needed for your body to have the energy to increase your lean mass. As a strength athlete, protein needs are increased slightly, but it may not be as much as you would think. A goal range of protein to be eaten throughout the day is 0.73-0.77g per pound. Eating a post-workout snack immediately after leaving the gym will help you see the effects of your training because it will be providing your body the nutrients it needs at the most effective time. Choose a snack that is a combination of carbohydrate and protein. An ideal portion of protein for a post-workout snack is around 10-20 grams. Any more than 20 grams of protein is not necessary and will not build any more muscle. Excess protein beyond will be broken down for storage rather than building extra muscle. Although protein shakes are convenient, they are not a necessity. They can be a convenient option, but whole foods give the same results and are often higher in other valuable nutrients such as vitamins and minerals.