Staying Hydrated This Summer in 5 Easy Steps

Summer time is a great time to be active outside while it's sunny and warm...but it's important to stay hydrated!

It's time to move activities outdoors. No matter what the activity is, if athletes are spending time outside being active this summer, they're probably going to get a lot sweatier, making it important that they pay close attention to hydration.

When our bodies get dehydrated, we lose the ability to regulate body temperature, making us susceptible to heat illness. Dehydration also has a negative impact on exercise performance, so starting a workout, practice or game in a dehydrated state means athletes aren't getting the most out of that session and are at a greater risk for heat illness.

If athletes are going to be active/exercising outside, they can follow the steps below to stay hydrated all day long and avoid performance deficits this summer.

5 Easy Steps to Stay Hydrated

1. Find out how much water you should be drinking in a day when you're not active. 

One basic equation for finding out how much fluid you should be drinking in a day is to divide your body weight in pounds by 2, and drink that much fluid in ounces per day. 

For example, a 150 lb. athlete would need 150/2 = 75 ounces of water per day, or 9.5 cups (8-ounce cups) per day. 

Fluids includes drinks other than water (including milk, juice, broth, etc.), but athletes should really be focusing on drinking at LEAST the recommended amount of fluid in pure water per day if they're not active, plus EXTRA for exercise. 

2. Monitor your hydration status.

At the Sanford Sports Science Institute, we encourage athletes to monitor the color of their urine to check on their hydration status. Lighter urine usually means an athlete is properly hydrated, so before going into a practice or game, athletes should make sure they are properly hydrated, especially if they're going to be outside on a hot day. 

3. Add extra fluid for the sweat lost during exercise. 

Athletes who follow the above recommendations will likely get enough water during the day on an inactive day, and go into their workout or competition adequately hydrated, but this doesn't mean they don't have to replace the fluid lost in sweat during their workout. When we sweat, we lose water and electrolytes, making it important to drink plenty of fluids before, during and after exercise. 

One tip athletes can follow is to bring their water bottle to every workout and competition and take several large drinks of water at every break they get, or every 10-15 minutes. 

Athletes can also monitor how much weight they lose during a workout or competition by weighing themselves before and after - any more than 2% weight loss indicated inadequate fluid consumption.

After the workout, replace the water lost in sweat by drinking 16-20 ounces of water for every 1 lb. of weight lost. By neglecting to replace the fluid lost during exercise, athletes may go into their next session in a dehydrated state. 

3. Start drinking plenty of water early in the day. 

A great tip for athletes to follow is to drink water right when they wake up, especially if they have a workout later in the day. 

Some recommendations say to drink 2-5 cups of water, several hours before a workout or competition, especially if it is going to be outdoors in the heat.

For many busy athletes, starting the day off with several glasses of water becomes a healthy habit to promote hydration and start the day off on the right food. 

4. Make note of the signs of dehydration and take action early. 

Thirst isn't always the best indicator of when athletes should drink water - sometimes you don't get thirsty until you're dehydrated. Other signs of dehydration include headache, dry skin, dry/sticky mouth, constipation and feeling tired or less energetic than usual. 

If you're experiencing any of those symptoms, drink up! Carry your water bottle with you and refill it several times a day, especially on days where you'll be spending time outdoors in the heat. Some very intense or prolonged (>90 minute) workouts in the heat may require a sports drink or some sort of electrolyte replacement beverage. 

5. Load up on fruits and vegetables!

Summer is the perfect time to load up on fresh fruits and vegetables, which are not only rich in nutrients, but also have a high water content. The foods you eat during the way will contribute to your hydration status, but during the summer, seasonal fruits like watermelon, strawberries, pineapple, zucchini, etc. have a high water content, making them extra hydrating. 

Knowing how much you need to drink throughout the day, monitoring your hydration status, drinking plenty of water early in the day, knowing the signs of dehydration and loading up on water-rich fruits and vegetables are 5 easy steps you can take to stay hydrated, feel good and perform well all summer long!

Sweat testing at the Sanford Sports Science Institute
Find out more by calling 605-312-7878!

Athletes of all ages and from every sport who have access to the Sanford Fieldhouse can get their sweat fluid and electrolyte loss evaluated to receive individual-specific hydration and nutrition recommendations. These recommendations help athletes prepare for, manage, and recover from sweat fluid and electrolyte losses incurred during training or competition. Call today at 605-312-7878 to find out more on how this test would benefit you or your athlete. 

Beetroot Juice: Can it Help You Perform Better?

It seems as though the newest trend in the exercise community is drinking beetroot juice as a supplement to improve exercise tolerance.

What are the benefits of drinking beetroot juice before competition?

Beetoot juice (and beets in general) are rich in nitrates, which are commonly found in many vegetables, fruits and grains. Nitrates can also be found in cured meats like salami, bacon, and hotdogs, as nitrate is added to preserve color and prevent growth of bacteria, but the danger in these cured meat nitrate sources are that the nitrate is more likely to be turned into nitrite and then nitrosamines, which are cancer-causing chemicals. (This is probably where you heard that nitrated are harmful!) The reason nitrate-rich fruits and vegetables are a better option is because most of them are also rich in Vitamin C, which is an inhibitor to the nitrosamine conversion.

Endurance athletes like runners, swimmers, divers, rowers, triathletes and cyclists are finding that drinking beetroot juice supplements as a form of nitrates may be able to give them a competitive edge. When we drink beetroot juice or take nitrate supplements, the nitrate is converted into nitrite and ultimately nitric oxide (NO) in the blood.

Nitric oxide plays an important role in blood flow regulation, mitochondrial efficiency, and other physiological functions, so beetroot supplementation can have positive effects on exercise performance through:

• Decreasing blood pressure
• Reducing workload of the heart
• Increasing oxygen delivery throughout the body (muscle oxygenation)
• Increasing power output
• Improving time to exhaustion and time trial performances

With this decrease in aerobic energy cost, athletes should be able to physically exert themselves longer before fatigue sets in, which is good news for athletes who want to gain a competitive edge in a safe way.

How to increase blood nitrate levels

Fruits and Vegetables that are High in Nitrate:

• Vegetables are much higher in nitrates than fruits, and include lettuce, beets, carrots, green beans, spinach, parsley, cabbage, radishes, celery, collard greens 
• Some fruits that contain higher levels of nitrates includes strawberries, currents, gooseberries, raspberries, cherries

Beetroot juice may be a better option for athletes to drink before performance rather than eating hundreds of grams of nitrate-rich vegetables (huge spinach, carrot, beet smoothie, anyone?), mostly because the juice doesn’t have all that dietary fiber that the whole vegetables do, so it decreases the chances of GI distress and feeling overfull before  a competition.

~300 mg of nitrates

When compared to other nitrate-containing foods, though, drinking beetroot juice seems like the way to go!

In order to maximize on the beetroot juice’s effects, it is recommended that 5-7 mmol of nitrates (500 mL or ~2 cups of beetroot juice) be consumed 3-4 hours before exercise to allow plasma nitrite to be at its peak during exercise performance. They also make 70 mL beetroot shots, which are condensed down to contain the same amount of nitrates as a larger portion of beetroot juice.

This high nitrate state lasts for the next 6-8 hours and blood levels return back to normal after about 24 hours. Many studies have shown that even short-term supplementation (around 5-6 days of drinking the juice) will give the results that athletes are looking for!

Written by: Ashley Beaner, SDSU Dietetics Student

Have you tasted beetroot juice? 

Why the Color Green Belongs on Your Plate All Year Long

St. Patrick's Day is this week, and every store and restaurant is having deals on the traditional Irish corned beef and cabbage...and also on green-dyed food and drinks. A lot of people probably feel the pull to buy those festive foods because it feels as if we can ONLY get that green-tinted cookie/cake/donut/beverage/milkshake ONE day a year. But, let's be honest...those foods appear on the shelves weeks (or even months!) before the actual holiday, and we end up indulging in more than one-day's worth of green treats.

Maybe those desserts don't appeal to you...but if you can't remember the last time you ate something green (we're talking vegetables, not desserts), then we're here to help you understand why the color green deserves to be on your plate all year long.

"Eat more greens" is one of the most common recommendations we make to athletes - green vegetables pack a powerful nutrient punch, boasting phytochemicals, fiber, calcium, iron,  and other vitamins and minerals, and they also have very little calories. The Dietary Guidelines for Americans for 2015-2020 were recently published and highlighted the fact that the majority of Americans aren't eating enough vegetables, including dark green vegetables. That means the majority of Americans (including athletes) are also missing out on all those awesome health benefits that green vegetables provide.

Recommended amounts of dark green vegetables. 1 cup-equivalent = 1 cup raw, cooked, or vegetable juice, or 2 cups of leafy greens! The average weekly intake is under one cup for many, especially kids and adolescents under 18. 

When athletes ask, "How many vegetables do I need?", the answer is usually, "As many as possible, the more variety, the better." 

The "MyPlate" recommendations encourage people to fill up 1/2 their plate with vegetables and fruit (mostly vegetables), or about 3-5 servings of vegetables per day, coming from the dark-green, red-orange, legumes and beans, starchy vegetables (potatoes, corn and peas), and other vegetables.

For 19-30 year old males, the Dietary Guidelines are recommending 2-2.5 cup equivalents of dark-green vegetables per week, which equates to eating a couple salads, greens on your sandwiches, green smoothies, or cooked broccoli with dinner each week. Of course, there are other colored vegetables to include in your diet, but if you really break down the recommendations to eating a serving per meal, or filling half your plate with vegetables, it becomes easy to eat enough of those foods. It doesn't mean eating salads every day -  green vegetables can be one of the easiest types of vegetables for people to incorporate into their diets. 

Green Recipes for St. Patrick's Day and Beyond

Shamrock Shake Green Smoothie from Brianne at Cupcakes and Kale Chips (It has Greek yogurt in it, so it would make the perfect post-workout treat, without eating 73 grams of sugar.)

You can add spinach to ANY berry smoothie (like this blueberry one!) to hide greens, which works great for kids and even adults who don't like vegetables.

Superfood Shamrock Smoothie or Vegan Cauliflower Colcannon from Kara at The Foodie Dietitian
Colcannon is a traditional Irish dish made from mashed potatoes with kale or cabbage. This healthified version looks awesome!

Nourish Bowls or Massaged Kale Salad, 3 Ways from McKel at Nutrition Stripped
Massaged kale sounds like a silly new trend, but massaging the kale really just means you add dressing to your kale (olive oil and lemon juice or vinegar, salt and pepper, etc.) and actually "massage" it into the leaves, which makes the kale leaves softer and easier to chew. You can use the massaged kale as a super nutritious base for any salad recipe!

Photo by Ryan, a Registered Dietitian who writes at i.run.on.nutrition

Collard Green Wraps from Ryan at I Run On Nutrition
You can substitute regular wheat wraps with collard green leaves. Try adding your regular sandwich fixings to the leaves!

14 Green Breakfasts from the Kitchn
Adding spinach/kale/collards to your eggs in the morning for extra nutrition

Tempeh and Broccoli Stir Fry from Dietitian Debbie Dishes
Tempeh is a great soybean protein that meat-lovers and vegetarians enjoy. It has a great texture and absorbs the flavor of whatever sauce and seasonings you're using - try subbing out your usual meat in stir fry and try this plant-based protein instead!

Picture by Brittany at Eating Bird Food

Okay, so maybe this recipe for Creamy Lime and Avocado Tarts from Brittany at Eating Bird Food DOESN'T contain any green vegetables, but it DOES contain super-healthy avocados and nuts, and it's green, so it deserves to get included in case you're looking for a St. Patrick's Day recipe.

Tips for a Happier, Healthier Thanksgiving

Right around Thanksgiving, a million articles pop up on the news about what you should do to avoid the dreaded weight gain associated with the holidays, how you need to detox the day before and after Thanksgiving, or how to burn off all those calories from the food you ate.

There's a lot of dieting advice going around the internet these days, which can often times cloud the real reason to celebrate this time of year, to be thankful for what we have, not to burn off all those calories you're about to go eat. This doesn't mean these articles get it all wrong - Thanksgiving shouldn't be an excuse to eat ALL THE FOOD. When people overeat, they don't feel good, which is no fun when you want to enjoy your time with family and friends.

To put things into perspective, most Americans only gain about one pound during the holidays. One pound - this might make a difference in your overall health or sports performance if you're eating heavy, high fat meals plus desserts every day from November to January, resulting in greater than one pound weight gain...or if you gain one pound every year without losing that one pound during the rest of the year.

But, if you're an active individual or a competitive athlete, Thanksgiving can act as a rest day from your normal regimen, sit back, relax, enjoy being around family and friends, and enjoy some of your seasonal favorites. If that means you get a piece of pie, so be it! In fact, if you choose your foods correctly, you can enjoy some of your favorite dishes and be fueled up for a workout the next day. No detox, no diet, no restrictions.

1. Don't skip your other meals on Thanksgiving day.

By skipping meals because you assume you're going to want to eat massive quantities of food later in the day, you're setting yourself up to overeat. Instead, try to eat balanced meals (breakfast, lunch). If your Thanksgiving meal is scheduled for lunch time, a light, high-protein breakfast will help hold you over until lunch. If your meal is around dinner time, two lighter, balanced meals will prevent you from going into your meal feeling ravenous and ready to eat one of each food item.

Good options for a lighter breakfast and lunch:

Breakfast: Vegetable and egg scramble with a side of a banana with peanut butter
or 1/2 cup oatmeal with berries, cinnamon, milk and a sprinkle of walnuts
or a couple slices of nut butter toast with a banana

Lunch: Big salad made with mixed greens salad with 2 hard-boiled eggs, 1/2 cup garbanzo beans, 1 cup raw broccoli, 1 Tbsp sunflower seeds and 1 Tbsp balsamic vinaigrette
or 1/2 cup plain Greek yogurt with 1/4 cup raw oatmeal, 1 Tbsp honey, 1 banana and                          sprinkle of nuts
or your favorite bowl of warm soup

2. Be aware of portions.

• The recommendation for what your plate should look like for each meal is: ~1/2 the plate is vegetables and fruit, 1/4 lean protein and 1/4 starches (grains, bread, corn, potatoes, etc.) Your plate should look like this on Thanksgiving, too. Even if the foods are "more unhealthy," at least you have the right idea on how your plate is divided. 



Source: American Heart Association Blog

• Turkey, especially the white meat, is a great source of lean protein. If you're going to have a piece of meat, keep the portion to the size of a deck of cards and move on to the other options.
• Each portion of your favorite foods can have between 150-200+ calories each: 1/2 cup mashed potatoes, 1/2 cup stuffing, 1 cup green bean casserole, 1 biscuit, 1 cup of gravy, several ounces of turkey with skin, a SMALL piece of pie...etc.
• A reasonable serving of pie is as big as the area between your fingers when you make a "peace sign" - Did you make a peace sign? How does your usual slice of pie compare? 
• Don't forget liquid calories - all those holiday drinks (punch, egg nog, hot cocoa, beer, wine, champagne, etc.) add up! Be mindful of how many drinks you're having that aren't water and try to replace some of those beverages with regular water. 

Calories shouldn't be your biggest focus, but it is always good to be aware of how much you're really eating before loading up your plate, and splitting your plate into the different sections can help you keep portions in check.  See tip 3 for tips on choosing foods. 

3. Survey all the options before loading up your plate, and only make one trip. 

This tip is included in Saint Louis University's Whitney Linsenmeyer's list of tips for enjoying the holiday without having to wear your sweatpants - Clean Eaters Can Beat Thanksgiving Food Hangover. You don't have to give up those indulgent foods you love, but by taking a smaller portion and savoring each bite, you'll really appreciate the food more.

This tip is good for anyone confronted with a buffet eating situation - it can be especially tempting to get heaping piles of a bit of everything the first time around...only to go back for seconds (or thirds) of your favorite dishes.

Instead, survey the food options - choose one serving of protein (turkey, ham, legumes, fish), grains/starches (stuffing, corn, roll, mashed potatoes), and fill the rest of your plate with vegetables (green bean casserole doesn't count as a vegetable) and some cranberry sauce.

4. Prepare healthy side dishes with a focus on vegetables.

The Harvard School of Public Health recommends that people prioritize plants, instead of focusing on meats (turkey, ham) and starches (mashed potatoes, stuffing/dressing). Even if you're a meat-lover, there are TONS of seasonal recipes for healthier, plant-based side dishes that help you break away from the traditional green bean goop and creamy mashed potatoes. Load up on the vegetables - they're high in nutrients and lower in calories.

Deep-orange foods (sweet potatoes, squash, pumpkin) are full of antioxidants and fiber, so try to incorporate those seasonal orange foods into your menu for a nutrient boost.

Ideas for plant-based dishes:

Cookie and Kate || 16 Healthy Thanksgiving Sides

Plant Eaters' Manifesto || Plant-Based Thanksgiving Recipe Ideas

5. Sweat a little!

It's a great idea to exercise for 30-60 minutes on Thanksgiving (and really, every day!) Some families make it a habit to go on a walk, throw around the football, run a Turkey Trot, the list goes on. If you can find a way to move your body and get the blood flowing, you're going to feel a lot better than if you sat around watching football and eating all day (not that there isn't room in your day for exercise, sitting, AND football!)

Do you have any favorite healthier Thanksgiving dishes? 

Want to read more about this topic?

Peeled Wellness || Tips for Healthy Thanksgiving Feasting

Real Simple || How to Build a Healthier Thanksgiving Plate

American Heart Association || Healthy Holiday Eating Guide

This time of year is a great time to get in contact with the Sanford Sports Science Institute to set up an appointment with the sports nutritionist, or check out our sports testing offerings for athletes of all ages and abilities. Call today to find out more! 606-312-7870

The Athlete's Guide to Reading a Nutrition Facts Label

Do you read the nutrition facts label on the back of food items?

Knowing how to read a nutrition facts label is important for everyone, especially athletes who want to gain a competitive edge by fueling their bodies with the best foods possible. 

Many packaged foods will have some sort of advertising on the front that often makes the food sound healthy or to appeal to the increasing number of health-conscious shoppers...but did you know those front of the package statements can often be very misleading? 

For instance, you may have read a story in the news this week about a lawsuit against General Mills for falsely advertising or being misleading in their labeling of "Cheerios Protein". 

The nutrition facts label of the higher protein cereal lists a larger serving size, and contains a significant amount of added sugar compared to the regular cereal. Consumers may think they're buying a healthy product by buying the cereal advertised as having more protein, because protein is touted to help keep us fuller for longer and build muscle...but honestly, the protein-enhanced product isn't worth the extra added sugar. You're better off having your cereal with a protein-rich cup of milk or having a side of eggs or yogurt. 

This blog is to help guide you in making healthier choices at the grocery store by reading the nutrition facts label and knowing what to look for. 

The nutrition facts label will let you know: The Serving Size, Calories, Total Fat, Saturated fat, Trans fat, Cholesterol, Sodium, Total carbohydrate, Dietary fiber, Sugars, Protein, Vitamins and minerals for the serving size indicated.

So in the example label below, 1 cup (228 g) of this food contains 250 calories, 12 grams of total fat, 30 mg of cholesterol, etc.

The Academy of Nutrition and Dietetics Sample Nutrition Facts Label

1. Start with the serving size

The "Serving Size" tells you the amount of food you get per serving, and all the nutrition facts listed are for that amount of food.

So, as mentioned above, there are 250 calories in 1 cup of this food. The next thing you should notice is that right below the "serving size," it lists that there are 2 servings per container. If you eat the whole container, you have to multiply all the nutrition facts by 2 (or whatever the amount of servings per container are). If you eat 1.5 cups, you would multiply the nutrition facts by 1.5, and so on. This is a good time to notice what your usual portion is versus what the serving size is for that food. 

2. What all the percentages mean...

The % Daily Values (DV) listed are based on a 2,000 calorie diet. This means if the label says the food has 10% DV for fat, the serving of that food is 10% of the fat in the diet of a person eating 2,000 calories a day.

These percentages aren't always relevant to athletes who often have higher energy and nutrient needs or have different macronutrient intakes based on their individual goals. Focus less on these percentages and really understand what the actual amounts are, which nutrients you should limit and which you should

3. Look at the calories, fat, and sodium

If you multiply the portion you usually eat by the serving size indicated - how many calories, grams of fat and milligrams of sodium are in your typical serving?

Calories aren't always the most important indicator of whether a snack is healthy or not, BUT  this number can be important for determining serving size, depending on your goals. If you're trying to lose weight, you might compare two similar products and see which one has less calories for the same serving. If you are choosing a snack, calories are important because you don't want to eat a product that has a full-sized meal amount of calories at snack time. If you're trying to put on weight, you might want to choose the product that has more calories per serving. 

Reduce the amounts of these foods: 

Trans fats -  Not all fats are created equally, so it is important to choose products that have no trans fats, which are often found in processed, packaged baked goods and snack foods. These fats can promote inflammation, which is bad news for athletes who should be focusing on reducing inflammation for faster recovery. 

Sodium - The recommended daily amount of sodium (salt) is under 2000 mg per day, but many athletes spend a good amount of their day sweating out salt. Focus on choosing unprocessed foods that are low in sodium most of the time, but if you notice a food you regularly eat is higher in sodium, make sure to pay attention to the serving size. Canned vegetables and soups, bread and snack foods are some of the higher sodium foods, so make sure to read the label.

4. Increase fiber, vitamins and minerals

Dietary fiber is found in complex carbohydrates, like whole grains, vegetables and fruits. These foods help keep athletes control body weight, regulate blood sugar, and maintain body weight. Include more of these foods in your diet. Athletes should focus on getting at least 25 grams of fiber per day. 

Foods that include more vitamins and minerals will help promote good health and lower inflammation that helps athletes recover more quickly and stay healthy throughout the year.

5. Check out that ingredient list

I'm sure you've heard people say you "shouldn't eat anything you can't pronounce," but it might be worth it to focus your attention on choosing foods that, in general, have fewer ingredients. If you're choosing a pre-packaged product, it may have a preservative or ingredient that makes it more shelf-stable that you may not be able to pronounce/recognize...but that doesn't necessarily mean the food is unhealthy. The ingredients are listed in descending order by weight, which means the food contains the largest amount of the food listed first and the least amount of the ingredient listed last on the label. 

My tips for using the ingredient list to your advantage: 

Choosing a whole grain product/bread

The first ingredient of the bread/cereal/whole grain product you choose should be whole wheat flour or whole grain flour. The package may even be labeled "100% whole grain bread" - this is the bread that contains more fiber, vitamins and minerals than the white/processed breads.

Avoiding partially hydrogenated oils

If you spy the words "partially hydrogenated" on your food label, that indicates that the food item contains trans fats, which are those unhealthy inflammation-promoting fats that can raise your cholesterol. Avoid this ingredient, which is often found in baked goods, chips/snack foods, coffee creamer, margarine, fried foods (donuts, french fries), and canned cinnamon rolls/biscuits. Even if a product claims it has "No trans fat!" it can still have a small amount - check the label to make sure you're choosing foods without this ingredient. Athletes need to be focusing on reducing inflammation, and this ingredient isn't going to help you meet your goals. 

Limit added sugars

This article isn't here to tell you that all sugar is bad, but if you're buying a food that  you eat daily (yogurt, cereal, granola, snack bars, bread, crackers), you need to be aware that sugars are often added to enhance taste or color of the product (even if you wouldn't expect the food to contain sugar and even if the food doesn't taste sweet).

The sugars listed on the nutrition facts label can indicate naturally-occurring sugars (lactose in milk or yogurt, sugar found in fruit juices), in addition to added sugars (sucrose, high fructose corn syrup, honey, brown sugar, etc). You might even find sugar in things you wouldn't think have sugar, like peanut butter!

Look for added sugars by noticing where "sugar" is listed in the ingredients list - is it the first or second ingredient? Try to find a comparable product where sugar is listed later. With yogurts, you can usually choose the "plain" variety and add your own sweetener - the ingredients should just be "milk and added cultures." 

Adding berries, cinnamon and a touch of honey is a good way to sweeten plain yogurt.

It may take a bit longer at first to start reading labels, but after a while, you will know which brands and products to put in your cart. 

Related links:

NYT || Placing a Cap on Americans' Consumption of Added Sugar

K State Extension || Are All Yogurts Created Equally? Not Exactly, a Nutritionist Says...

U.S. Olympic Committee || Reading Food Labels

Hello Healthy/MyFitnessPal || Why the WHO Advises You To Reduce Sugar Consumption

Nancy Clark || Traveling Athletes and Gas Station Nutrition

More questions? Need help choosing better options at the grocery store?

Make an appointment with the Sanford sports nutritionist to discuss how to individualize your diet to meet your goals. Call 605-312-7878.

Choosing More Whole Foods

It's no surprise that athletes, especially professional athletes, expend a great deal of energy during their days, often practicing every day, more than once per day. To fuel this high level of activity, athletes have much higher caloric needs, which equates to a proportional increase in the amount of carbohydrates, protein and healthy fats athletes need to consume at each meal, usually meaning portions at meals and more snacks throughout the day. Bigger athletes, such as football players, need even more calories - with reports of NFL lineman eating up to 10,000 calories a day.

Eating a balanced diet year-round,  containing a mix of carbohydrates, protein and healthy fats is what keeps the best athletes healthy, continuing to train hard and perform to the best of their abilities.

In fact, by emphasizing a balanced plate containing plenty of antioxidant and phytochemical-rich vegetables and fruits, an athlete can help fight off inflammation, promote recovery and enhance performance, plus whole grains and starches to fuel our muscles and protein to encourage muscle repair and growth. Real food diets are embraced by the best athletes, who often find that better nutrition through choosing whole foods and balanced meals, leads to better performance over time.

One example of an athlete who has taken a 100% plant-based whole foods stance to his diet is Chicago Bears defensive lineman David Carter. A recent article written for USA Today reports on how he eats ~10,000 calories on a 100% plant-based (vegan) diet, meeting his high energy needs through 5 meals and several snacks throughout the day, heavily relying on whole grains, vegetables, legumes (beans) and fruit to be able to meet his nutrition goals and compete at the NFL level.

A photo posted by David Carter (@the300poundvegan) on Jun 25, 2014 at 10:21pm PDT

While adopting a plant-based diet may work for some athletes, others may not want to or see the benefits in giving up animal products. Every athlete is different and working with a registered dietitian can help you meet your needs based on your own goals, but for most people, adding more whole foods versus relying on processed or pre-packaged foods will have performance and health benefits.

There are many benefits to adopting a more whole foods, plant-based diet, but you don't need to go full-on vegan or vegetarian to reap the benefits of eating more vegetables, fruits, nuts, seeds, and whole grains. Adding in lean meats, poultry, low-fat dairy and fish to a diet high in plant-foods is a great option for most people, especially athletes. Even Houstan Texans defensive end JJ Watt has reported eating more "whole foods" to properly fuel his body, claiming he's "not a supplement guy". If athletes start to fuel their body with more real foods, they'll soon realize they don't need extra supplements to optimize their performance. 

What does eating more "whole foods" mean?

Eating more whole foods means including more foods found in their natural state in your diet, instead of eating pre-made or pre-packaged foods, fast food, boxed foods with confusing ingredient labels, etc.

Some good examples of real food snacks are: 

peanut butter + whole grain bread
string cheese (look for part-skim mozzarella)
chocolate milk
peanut/almond butter on a banana or crackers
Greek yogurt with granola
hummus and pretzels
hard boiled eggs
popcorn
trail mix (buy some or make your own  - see below "recipe!")

Formula for trail mix:

3 cups nuts (almonds, peanuts, walnuts, cashews, pistachios)
1 cup seeds (pumpkin seeds, sunflower seeds, dried soy nuts)
1 cup cereal or granola (Kashi, Total or honey granola)
1 cup dried fruit (raisins, dried cranberries/craisins)
Optional mix-ins: mini chocolate chips, coconut flakes, banana chips, oyster or Goldfish crackers, M&M's, popcorn
Quick tip: Portion the trail mix into snack-size bags to prevent over indulging. All those nuts are full of healthy fats and nutrients, but these snack mixes can also pack a calorie punch.

Source: Greatist

Check out their site for more awesome snack mix ideas! 

Choosing more whole foods doesn't have to be overwhelming. Here are some tips for eating more whole foods:

• Think about adding more foods instead of eliminating food groups entirely. For example, think about ways to add a vegetable or fruit to every meal instead of thinking about eliminating "junk food" from your diet. If you make a conscious effort to "eat a handful of nuts as a snack" to get those healthy fats in your diet, your daily vending machine snack will naturally be eliminated. 
• Cook more of your own food and bring your lunch. If you're eating out a lot, you're most likely not getting the most nutritious food OR the most bang for your buck. You'll realize how much food you get for your money when you start to pack your lunch or make  dinner at home most days instead of going out for fast food. Invest in a quality, insulated lunch box to bring lunch and snacks to work or school. Making extra dinner the night before is a great way to have a healthy meal to bring for lunch the next day.
• ...speaking of leftovers...Do a little "food prep" on Sunday. If you wash, peel and cut up vegetables and fruit before the work or school week starts, you're more likely to pack a healthy snack. If you cook chicken breasts, assemble some salads, cook grains, and make extra of a new recipe, you'll have healthy options to choose from throughout the week. 
• Shop the perimeter of the grocery store. This motto doesn't always apply, as there are plenty of healthy, whole-food choices in the center aisles (whole grains such as oatmeal, rice, dried and canned beans, etc.) BUT, this is a great idea in terms of choosing the fresher, whole foods such as vegetables and fruit, meat and dairy and frozen fruits and vegetables, which are usually found on the perimeter of the store. 
• Have a plan when you shop! Think of all the foods you'll eat over the next week and make a list. When you go shopping without a list, sometimes those boxes Mac and Cheese makes it's way into your cart simply because it was 10-for-$10. Making a list might require you to think about what meals you want to make for the week ahead. If you notice a lot of the foods you're eating throughout the week are coming from packages (snack bars, microwave meals), think of a substitution for some of those items. 
• Reduce your consumption of sweetened beverages. I know, I know, you hear this ALL the time, but it's true! If you're spending money on soda, sports drinks, etc., that's a lot of money you could be spending on produce and other whole foods, where you'll be getting more nutrients for the same calories (or less!)
• Choose 100% whole grains - look at the nutrition facts label of your bread. The first ingredient shouldn't be enriched bread flour. 100% whole grain bread will usually label itself as such on the front of the bread, and the first ingredient on the ingredients list should be wheat flour or whole wheat flour. Other whole grains include: brown rice (vs. white rice), oatmeal, whole grain cereal and granola, etc. 

Oatmeal with berries or granola with yogurt are great breakfast options.

A big thing to remember is: Don't stress about eating 100% whole foods or healthy food, all the time. The point of choosing healthy foods is to fuel your body to feel better, work harder and be healthier. If you're always worried about choosing the right foods, you're giving yourself a lot of unnecessary stress, which can be just as hard on your body as unhealthy food options. Make an effort to choose healthy options most of the time, and make those packaged favorites or less healthy foods "sometimes" foods. Contact a Registered Dietitian near you to talk more about how to choose healthy foods to meet your own goals, fuel your activities and to enhance sports performance.

Any tips for adopting a whole foods diet?
Any favorite websites or cookbooks for whole food recipes?

Feel free to comment with any "ASK THE DIETITIAN" questions!

The Rutabaga

The majority of people have no idea what a rutabaga is. In fact, they may even have a hard time pronouncing it (pronounced root-a-bayga). A rutabaga is actually a cross bread between a turnip and a cabbage. It is a root vegetable that can be eaten raw or cooked. Originally, it was used to feed cattle, however, today it is used by many in salads, stews, pastries or just as a baked side dish. Rutabaga is in season from October to April but you can probably find it year round.

Nutritionally, rutabagas are high in fiber, have no fat or cholesterol, are low in calories, are an excellent source of vitamin C and are a good source of potassium, zinc and vitamin A which are all important for performance. Rutabagas taste slightly sweet and peppery. They can be stored for a long time in the fridge (about 2-3 weeks) or about 1 week in the pantry. They have a waxy exterior and that is mainly to keep the moisture. This exterior needs to be peeled off before eating. Many people will use rutabagas instead of potatoes since they contain more fiber and slightly less carbohydrates per serving. Meaning, you can mash it, bake it, boil it, stir-fry it and even fry it.

Here are some ideas of what to make with these lovely roots:

• Rutabaga mash 

  

  Pic from blog.freshharvestga.com

• Roasted rutabaga 
• This is a great recipe of rutabaga with carrots, lemon and honey but I would use more close to 2 Tbsp of olive oil or coconut oil vs 1/2 a stick of butter
• Rutabaga fries: Peel and cut about 1 lb of rutabagas in fries shape and spread on an oven tray. Season with a little olive oil, garlic powder, cumin, salt and pepper. Heat oven to 375 F. Bake for 30 minutes or until crisp to your liking
• Rutabaga stew to help you warm up on cold days
• Rutabaga soup - here is a collection of 5 different soups

As you can see it is very versatile and can be a part of your main entree or as a side dish. With so many health benefits and uses as well as the ease of buying it and its price, I highly suggest trying this great vegetable. 

To Juice or Not to Juice? That is the Question

I was recently asked at a presentation what my thoughts were on juicing. Moreover, new years is quickly approaching and with it come resolutions, which many will be losing weight, especially after indulging during the holidays. Therefore, I decided to write about whether to juice or not to juice. People juice for several reasons; whether it's "detox", weight loss, staying healthy or "rebooting", but is it appropriate?! Many companies talk about raving health benefits, however, hardly any of these claims can be supported by scientific evidence.

  
The best way to do help you decide if to juice or not is by just dividing it to pros and cons:

Pros

• Good way to get more fruits and vegetables in the diet, especially if you are picky or not a big vegetable and fruit eater
• High in antioxidants as well as vitamins and minerals
• Feels "lighter" since you do not chew anything or have "bulky" food in your stomach
• Could help with weight loss  

Cons

• Very pricey. From the juicer to the amount of vegetables and fruits you need in order to get 1 cup of juice. In addition, if you ever buy the commercial juice cleanses they can be really expensive
• Lack of fiber which not only helps regulate our bowel movements but also helps with feeling fuller longer
• Many juicers eliminate the pulp and the peel which are packed with most of the vitamins and minerals 
• Thankfully, we have kidneys and a liver to help us "detoxify" or get rid of the toxins. Juice is not needed for that purpose
• Hunger is a constant feeling
• Contains mainly simple carbohydrates (sugars) which in turn will cause spikes in blood sugar and that could cause: dizziness, headaches, mood swings, agitation and fatigue
• Lacks important nutrients, such as: protein, fats and multiple minerals
• Although it could cause weight loss, it will be unwanted weight loss due to loss of muscle mass, which in turn will also slow down the metabolism
• May not help with weight loss due to the constant hunger feeling which will cause more drinking. Moreover, consumption of more fruits than vegetables can prevent weight loss (fruits are more calorie dense than vegetables)
• To stick to juicing year round is impossible. Temporary solutions will also bring temporary results
• May be tedious and time consuming (cleaning and cutting of produce and juicer as well as making it daily) 
• Food safety may be an issue since the juice is not pasteurized. Paying more attention to washing hands and juicers become very important

There are more cons than pros to juicing. Nonetheless, you can use juicing as a way to kick start your healthy eating new years resolution. Juice by adding or replacing one daily meal. Consider a cold press juicer to help retain the majority of nutrients and some of the pulp if you are planing to try it. The best thing for your health (and your pocket) would just be to try and eat more vegetables and fruits daily (5-9 servings a day) but if you need more help getting there, juicing can be an option.
  

                     

These Are a Few of My Favorite Greens

Most people eat at least one vegetable that's green. Whether it's spinach, broccoli, green beans, peas or all the above, rarely is there a person that does not eat any.From an early age we have our parents and grandparents tell us to eat our greens and even the media, like Popeye, teaches us to eat our spinach so we get stronger. However, these are greens we all grew up on. There are many more greens out there which you may not even be familiar with but should be a part of any healthy and varied diet. Some of my favorites that are currently available are: arugula, chard and bok choy.
                  

Arugula also called salad rocket, Is a very tasty leafy green (picture above) that has a refreshing peppery taste. It is very high with antioxidants and phytochemicals that help fight multiple cancers as well as vitamin C, vitamin A, vitamin K, folate and B vitamins. Arugula is also rich with nitrates that are compounds that help dilate the blood vessels. This in turn helps lower blood pressure and possibly improve aerobic performance. Arugula is mainly used in salads, pasta, pizza, soup or to accompany cold dishes. Here are some great recipes to try out with this lovely, tasty green.
              
Chard also called Swiss chard, is also a leafy green very similar to kale. The leaf is dark green but the stalk can be in multiple colors mainly: yellow, white and red. The leaf has somewhat of a bitter taste unless cooked. Chard is also rich with antioxidants and phytonutrients that help fight inflammation as well as contains a high amount of vitamin C, vitamin A and vitamin K. It is also a good source of different minerals such as phosphorus, magnesium, manganese, calcium, iron, copper and potassium. Chard can be eaten raw, in soup, stir fry, tomato sauce or even quiche. Here are some healthy recipes to help incorporate more chard into your cooking.
              
Bok Choy also known as Chinese cabbage, is not a leafy green but a type of cabbage. It has a very subtle somewhat sweet flavor. Similar to the other 2 greens noted above, bok choy also has a good amount of antioxidants and phytochemicals that help fight certain cancers as well as lower the "bad cholesterol", LDL. Bok choy is rich with vitamin A, vitamin C, vitamin K and multiple B vitamins. It also has a moderate amount of some minerals such as: potassium, calcium, iron, magnesium, phosphorus and manganese. Bok choy is not eaten raw but only cooked. It is common in Asian cuisine but can go into anything hot including: stir fry, soup, tomato sauce, chicken saute, etc. Here are 13 recipes to help you incorporate this delicious vegetable.

To combine all 3 together here is a cool stir fry recipe:
3 cups chopped chard
3 cups chopped bok choy
1 medium yellow onion chopped
2 garlic cloves, minced
1 Tbsp olive oil
2 Tbsp teriyaki
0.5 tsp red pepper flakes
1 -2 cup arugula

Turn stove on medium. Heat oil in pan. Add onions and stir until slightly translucent (4-5 minutes). Add garlic and stir for 2-3 minutes. Add chard and bok choy stir for about 5 minutes. Add teriyaki and red pepper flakes. Stir until stalks are soft (about 5-7 minutes). Move hot stir fry into serving bowl. Add arugula and stir. Serve hot or cold. Note; you can also add chicken breast or shrimp to make this a complete meal

Greens can be way more interesting than just your usual 4 or 5. Experiment a little and you'll be surprised at what you discover.
Enjoy!

Turnip for What?!

The weather is getting colder and with cooler temps also come a variety of foods that we tend to lean towards. We choose dishes that warm us up and are filling like soup, stew and chili are prepared more often. With this great variety of foods also come winter vegetables. One of my new favorites is the turnip.
                              
Turnip is a root vegetable that can be found late fall and winter. It belongs to the cruciferous family (cabbage, kale, cauliflower, broccoli, brussel sprouts) and is rich with antioxidant properties.  The leaves of the root, turnip greens, can also be eaten and are high in vitamin C, vitamin K, vitamin A, manganese, copper and folate. Turnips are fat free, cholesterol free and an excellent source of vitamin C. There are 34 calories in 1 cup of raw turnip. They are versatile and can be eaten raw, baked, mashed, roasted, stir fried and grilled. It is recommended to shop for the small/medium sized heavy turnips as they will have a mild taste. In general, turnips have a slight sweet, spicy, refreshing taste.
Here are some ideas of what to do with this great vegetable:

• Add it to chili or stew instead of potatoes
• Turnip fries - just cut in fries shape and bake in the oven
• Shred and add to your salad
• Add to any soup
• Turnip mash
• Stir fry with the rest of your vegetables
• Turnip greens can be used in stew, soup, stir fry or even just sauteed by itself

Here are some recipes:

Sauteed turnip greens

4 cups turnip greens

1 small purple union diced

1 garlic clove minced

1 Tbsp canola oil

Heat pan to medium. Heat oil and add onion. Saute for 5 minutes until slightly brown. Add garlic and stir for 2 minutes. Add turnip greens and stir for 5 minutes or until wilted. Serve while hot

Mashed turnips

3 cups turnips peeled and diced

4 cups water

0.25 cup coconut milk or 0.25 1% milk

Dash salt 

Dash pepper

Simmer turnips in lightly salted water until soft and tender. Drain water. Add coconut milk, salt and pepper to turnips and mash. Serve as a side with chopped scallions or chives

Turnip spicy baked fries

2 lbs turnip peeled and cut in rectangular fry shape or round thin circles

Olive oil spray

1 Tbsp garlic powder

1 Tbsp paprika

0.5 tsp sea salt

Heat oven to 400 degrees Fahrenheit. Spread turnip shaped fries in oven tray. Spray with oil and then spread seasoning over fries. Bake in the oven until golden brown (about 30 minutes). Enjoy!

Here is a great turnip soup recipe and a good beef stew and turnip recipe. 

Don't shy away from this great root vegetable and next time you are at the store, pick it up and try it.

Have a great weekend!

Nothing but Pumpkin

October is one of my favorite months. Not just because of Halloween (my favorite holiday) but because of pumpkin! One of my favorite fall vegetables. I enjoy many things pumpkin, although at times I feel that we may go overboard with everything pumpkin. Nonetheless, it's still a reason to celebrate this awesome crop. If you don't like it, you can just use it as decor.

 

Nutritionally, pumpkin is from the squash family (see previous post on winter squash). It's low in calories at 50 kcal per cup (cooked), high in fiber and rich with antioxidants as well as vitamins and minerals. It contains one of the highest levels of vitamin A, that is important for wound healing, healthy skin and healthy eye sight. Moreover, it contains many of the B vitamins such as folic acid, thiamine, B6, etc. Pumpkins are also rich with minerals such as calcium, iron, potassium and phosphorus that help us to keep healthy bones, among other things. Pumpkin seeds should also be used since they are rich with magnesium, zinc, iron, selenium and niacin.

Here are ways and recipes to incorporate pumpkins in your diet:

• Pumpkin pancakes
• Pumpkin ravioli 
• Red lentil and pumpkin soup
• Pumpkin pie shake
• Spiced pumpkin seeds
• Pumpkin shrimp curry

Roasted pumpkin

1 medium size pumpkin (about 6-8 lbs) peeled and diced

2 Tbsp olive oil

1 tsp garlic powder

0.5 tsp sea salt

0.5 tsp pepper

3 Tbsp of fresh or dried rosemary

2 Tbsp dried marjoram

Heat oven to 425 degrees.

Mix all ingredients in a bowl. 

Spread the seasoned pumpkin on a baking tray and bake in the oven for about 40 minutes or until soft. 

Make sure you enjoy this vegetable before it's gone! I know I will. Happy Halloween