Ocean Spray Salad

So super simple and so super good. This is a tart and beautiful salad that is refreshing. Serve with Sharon Anne's Best Raspberry Salad Dressing (Vinaigrette).

SERVES 2

Ingredients
2 cups baby field greens
2 tablespoons dried cranberries
2 tablespoons pecans, chopped (toasted or praline)
1 ounce goat cheese, crumbled
raspberry vinaigrette dressing, to taste

Directions
1. Mix first 3 ingredients together, crumble in half the goat cheese and dress lightly.
2. Toss to coat the greens and sprinkle on the remaining goat cheese. Pass extra dressing on the side.

Recipe courtesy of www.recipezaar.com

Sloppy Joe Topped Potatoes

Nice change from sloppy joe on a bun! Be sure to eat the potato skin for extra potassium.

SERVES 4

Ingredients
1 lb extra lean ground beef or ground turkey
10 ounces tomato soup
2 tablespoons worcestershire sauce
4 large potatoes

Directions
1. To quickly make the baked potatoes, scrub the potatoes well and prick several times with a fork. Microwave for about 7-10 minutes. My microwave has a baked pototo setting, and I think that is the amount of time it takes according to it.
2. Meanwhile, in a large skillet, brown the ground beef or turkey until no longer pink and drain. Add the soup and the worchestershire sauce. Bring to a boil.
3. Turn the heat to low and simmer for about 5 minutes, stirring frequently.
4. Serve the sloppy joe sauce over the potatoes. Garnish with cheese, onions, or tomatoes.

Recipe courtesy of www.recipezaar.com

Barbecue Salmon

This dish is one of my favorites and so easy to make. The sauce has a mild, buttery sweet flavor. I have used it for both grilling and broiling salmon.

SERVES 4

Ingredients
2/3 cup brown sugar
1 tablespoon lemon juice
1/4 cup soy sauce
1 cup butter, unsalted
4 salmon fillets, skin attached

Directions
1. In a medium saucepan over medium heat, stir together brown sugar, lemon juice, soy sauce and butter until melted and sugar is dissolved.
2. Place salmon on grill over hot coals with skin side down.
3. Cover and baste with sauce 2-3 times during cooking. Do not turn.
4. Grill for 8-10 minutes or until salmon flakes easily when forked.
5. Directions for Broiling: Prepare sauce as above, baste salmon with sauce 2-3 times during cooking and broil at medium heat for 8-10 minutes or until done.

Recipe courtesy of www.recipezaar.com

Veggie Egg Pitas

These pita pockets filled with scrambled eggs, tomatoes and onions are tasty, healthy and only take 10 minutes to make!

SERVES 2

Ingredients
1 tablespoon vegetable oil
2 scallions, sliced
4 ounces cherry tomatoes, halved
4 large eggs
2 whole wheat pita bread, toasted

Directions
1. Heat the oil in a non-stick pan, add onions and tomatoes and fry for 1 minute
2. Beat the eggs with salt and freshly ground black pepper.
3. Pour the egg mixture into the pan. Cook over a gentle heat for 3 mins, stirring until scrambled and then set aside.
4. Cut the pita breads in half and open to make pockets.
5. Spoon the egg and tomato mixture into each pocket. Serve warm.

Recipe courtesy of www.recipezaar.com

Breakfast Cereal Muffins

Wonderful breakfast, brunch, or mid-morning snack. This recipe is very versatile. Any kind of cereal works, and you can substitute dried fruit and/or nuts for part of the cereal. If using a cooked, hot cereal like oatmeal, combine with wet ingredients instead of dry.

SERVES 12 , 12 muffins

Ingredients
1 egg
1/4 cup salad oil or vegetable oil
1/2 cup milk
1/4 cup honey
1 cup flour
1/4 cup brown sugar, packed
3 teaspoons baking powder
1 teaspoon salt
2 cups breakfast cereal (like Raisin Bran, All Bran, Corn Flakes, Rice Krispies, etc.)

Directions
1. Preheat oven to 350°F.
2. Grease 12 medium sized (2 3/4" diameter) muffin cups.
3. In a mixing bowl, beat egg and whisk together with oil, milk and honey.
4. In a large bowl combine the dry ingredients; mixed well.
5. Pour the wet ingredients into the dry and stir just until flour is moist (batter should be lumpy).
6. Fill muffin cups 2/3 full with the batter, and bake for 20-25 minutes (until golden brown and a toothpick comes out clean when inserted).
7. Remove from pan immediately.

Recipe courtesy of www.recipezaar.com

Ironman Breakfast

My uncle is an Ironman triathlete, and this is what he always eats on hard training days or before events... He always made it for me when I was little, so it's one of my ultimate comfort foods!

SERVES 1

Ingredients
1/2 cup rolled oat
1 cup water
1/2 cup Grape-Nuts cereal
2-3 tablespoons raisins
1-2 tablespoon honey

Directions
1. Combine oats and water in a very deep microwaveable bowl. Microwave for 3-5 minutes, depending on your microwave wattage. (Alternatively, oats can be cooked on the stove).
2. Remove oatmeal from microwave (careful, it's hot!) and stir in remaining ingredients.
3. Can be made with more raisins, really it's up to your own raisin tolerance :).
4. Sometimes I add slivered almonds or walnuts, depending on my mood and their availability.

Recipe courtesy of www.recipezaar.com

Breakfast Risotto

Want a change from oatmeal? Give this a try!! You can use any type of rice and any type of sausage. Try chicken sausage to cut down on the fat!

SERVES 4

Ingredients
2 tablespoons butter
4 links sweet Italian chicken sausage
1 small chopped onion
1 cup brown rice
1/2 cup dry white wine
3 cups chicken broth, warmed
salt & pepper
1 pinch saffron
freshly grated parmesan cheese
chopped Italian parsley (dried parsley works fine)

Directions
1. Melt butter in large saucepan over medium high heat.
2. Add sausages and break up with fork.
3. Add onion & saute until translucent.
4. Stir in rice.
5. Add wine and boil until liquid evaporates. Add 3 cups chicken broth, saffron, salt and pepper. Bring to a boil. Reduce heat and simmer util rice is tender. Add more broth, if necessary.
6. Serve with parmesan and parsley.

Recipe courtesy of www.recipezaar.com

Breakfast Tortillas

Make these burritos ahead of time and freeze them for a quick, nutritious breakfast on the go. Add eggs to up the protein and enjoy!

SERVES 6

Ingredients
2 cups spinach, firmly packed,washed & chopped
2 cups cooked brown rice
1 cup frozen corn kernels
1/2 cup salsa
6 whole wheat tortillas or corn tortillas

Directions
1. Place the spinach in a saucepan with only the water you washed it in still clinging to the leaves.
2. (If you washed the spinach the night before, place the spinach in the sacuepan and sprinkle a little water over the leaves.) Cook, stirring, until just wilted, about 2 minutes.
3. Remove from the saucepan and drain well.
4. Place the brown rice, corn, and salsa in the saucepan.
5. Cook, stirring, until heated through.
6. Stir in the spinach.
7. Spoon a line of the mixture down the center of each tortilla and roll.

Recipe courtesy of www.recipzaar.com

Yummy Breakfast Bars

Make these bars at the beginning of the week and use them for a quick breakfast on the run or a before practice snack!

SERVES 9

Ingredients
3/4 cup all-purpose flour
3/4 cup granola cereal or toasted wheat germ
1/4 cup sugar
1/2 teaspoon baking powder
1/2 teaspoon cinnamon
1/4 cup butter, melted
1/4 cup honey
1 egg
1/2 teaspoon vanilla
1 cup raisins
1/2 cup chopped walnuts

Directions
1. Grease an 8-inch square pan.
2. Combine flour, granola, sugar, baking powder and cinnamon.
3. Stir in butter, honey, egg and vanilla; mix well.
4. Stir in raisins and walnuts.
5. Press mixture into greased pan.
6. Bake for 20 minutes in a 350 degree oven or until lightly browned.
7. Cool.
8. Cut into bars.

Recipe courtesy of www.recipezaar.com

Lemon Quinoa

Quinoa is a high-protein, good for you grain, it can be substituted for couscous and makes a lovely side dish. This recipe is a crunchy, lemony, healthy dish that can be used as a side or as a light meal.

SERVES 6

Ingredients
1/4 cup pine nuts
1 cup quinoa
2 cups water
1/4 teaspoon cayenne pepper
1/2 teaspoon ground cumin
sea salt, to taste
1/4 cup fresh lemon juice
1/2 red bell pepper, chopped
1/4 red onion, chopped
1 bunch fresh parsley, chopped

Directions
1. Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool.
2. In a saucepan, combine the quinoa, water, spices and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with a fork.
3. Transfer the quinoa to a serving bowl and stir in the pine nuts, lemon juice, bell pepper, onion and parsley. Adjust salt and pepper if needed before serving.

Recipe courtesy of www.recipezaar.com

Balsamic Green Beans

Serve these beans warm or cold, that make a great accompaniment to broiled chicken!

SERVES 2 -4

Ingredients
2 lbs fresh green beans (cooked)
2 1/2 tablespoons olive oil
2 1/2 teaspoons garlic powder
2 tablespoons balsamic vinegar
pepper (to season)

Directions
1. Drain green beans and cool to room temperature.
2. Add all ingredients and mix together thoroughly.
3. Put in refrigerator to chill for at least 2 hours.
4. Don't saturate the green beans in liquid, add just enough to moisten and for flavor.

Recipe courtesy of www.recipezaar.com

Taco Beans

A great, lower fat, quick, week night meal! Serve with corn bread muffins and a salad, use as a topping for nacho chips, try it as a taco or burrito filling. Any way you decide to use it, it's good!

Makes 6 servings

Ingredients
1 lb lean ground beef (or ground turkey)
1 small onion, chopped
2 (28 ounce) cans baked beans
1 (4 ounce) can diced green chilies, drained
1 (1 1/4 ounce) package taco seasoning

Directions
1. Brown ground beef and onion (or turkey).
2. Combine with all other ingredients.
3. Pour into a 9x13 inch covered baking dish.
4. Bake at 350°F for 45 minutes.
5. Serve and ENJOY!

Recipe courtesy of www.recipezaar.com

Hydration: Does It Always Have To Be Water?

Whether you’re an elite athlete, an avid exerciser, or more the
spectator type, there’s one common fact: you can’t live long
without water. Your body needs enough water to carry out
many vital body functions and help you perform at your best.
That’s why it’s so important to stay hydrated both on and off
the field, says fitness expert, author and celebrity trainer,
Kathy Kaehler. “Proper hydration keeps our bodies running
the way they’re supposed to,” she says.

Read on to learn the ins and outs of hydration, as well as
some surprising facts about caffeine and hydration.

Fulfilling Daily Water Needs

Being hydrated means the water you consume from beverages
and foods is in balance with the water your body loses from
perspiration, respiration, elimination and other body processes.
The term “water” can mean more than just plain drinking water
in this case. It includes other liquids such as milk, fruit juices,
sports drinks, and watery foods such as fruits and vegetables,
and even beverages such as soft drinks, coffee, and tea. The
Institute of Medicine (IOM) recommends a daily water intake of
91 ounces for healthy women and 125 ounces for healthy
men. Water needs increase with factors such as strenuous
physical activity, hot and cold temperature extremes, and
being ill with fever, diarrhea or vomiting. About 80% of water
intake comes from beverages and about 20% comes from foods.

Surprising Facts about Caffeine and Hydration

You may be surprised to learn that caffeinated beverages are
not dehydrating, as is commonly believed. A 2004 report from
the IOM concluded that caffeine-containing beverages such as
regular coffee, tea and soft drinks contribute to total daily water
intake, similar to beverages without caffeine. Although caffeine
has a mild diuretic effect, it does not generally contribute to
dehydration because the fluid in the beverage itself cancels out
any fluid loss from the body. In fact, all beverages have a mild
diuretic effect, even water.

So, how much caffeine is okay?

According to scientists, moderate caffeine intake of up to 300
milligrams (mg) per day does not cause adverse effects for most
people. However, individual sensitivities to caffeine may vary, and
certain sub-populations such as children and pregnant women,
as well as those with a history of heart attack and/or high blood
pressure, may experience increased sensitivity to caffeine. These
groups should monitor their caffeine intake and talk to a physician
about their consumption levels. Like others, athletes should keep
caffeine intake to a moderate level of around 300 mg per day and
note the caffeine content of commonly consumed foods and
beverages such as coffee, tea, soda, chocolate milk, energy drinks
and dark chocolate. The chart below can help you gauge your daily
caffeine intake.

Know the Warning Signs of Dehydration

Thirst is often the first alert that your body needs water, but
don’t rely on it alone when you work out hard or in hot
conditions—drink “proactively” whether you’re thirsty or not.
Other symptoms of dehydration include dry mouth, swollen
tongue, weakness, dizziness, confusion, sluggishness or fainting.
Dehydration may also lead to muscle cramps in athletes—another
important reason to stay hydrated during rigorous exercise.
Often a urine check is the easiest way to judge hydration status.
Pale yellow or almost colorless urine signals that you’re drinking
enough. It’s time to drink up if your urine is small in volume,
strong-smelling or dark in color (although taking certain vitamins
and dietary supplements may also temporarily darken urine color).
Though rare, it’s possible to drink too much fluid and dilute the
body’s sodium levels. This dangerous condition is called
hyponatremia. But keep in mind that, for the vast majority of
athletes, the biggest concern is dehydration caused by
not drinking enough fluids. Work with your trainer, coach or
sports nutritionist to determine the optimal amount of fluids for you.
Coaches and trainers can promote proper hydration by providing
plenty of water, sports drinks and other preferred beverages at
workout sessions, practices and events, and encouraging athletes
to drink whenever they want, rather than waiting for a specific break time.

Article courtesy of www.ific.org

What are the signs and symptoms of an eating disorder?

BE AWARE: A sufferer DOES NOT need to appear underweight or even "average" to suffer ANY of these signs and symptoms. Many men and women with Eating Disorders appear NOT to be underweight... it does not mean they suffer less or are in any less danger.

Anorexia/Bulimia

Dramatic weight loss in a relatively short period of time.
Wearing big or baggy clothes or dressing in layers to hide body shape and/or weight loss.
Obsession with weight and complaining of weight problems (even if "average" weight or thin).
Obsession with calories and fat content of foods.
Obsession with continuous exercise.
Frequent trips to the bathroom immediately following meals (sometimes accompanied with water running in the bathroom for a long period of time to hide the sound of vomiting).
Visible food restriction and self-starvation.
Visible bingeing and/or purging.
Use or hiding use of diet pills, laxatives, ipecac syrup (can cause immediate death!) or enemas.
Isolation. Fear of eating around and with others.
Unusual Food rituals such as shifting the food around on the plate to look eaten; cutting food into tiny pieces; making sure the fork avoids contact with the lips (using teeth to scrap food off the fork or spoon); chewing food and spitting it out, but not swallowing; dropping food into napkin on lap to later throw away.
Hiding food in strange places (closets, cabinets, suitcases, under the bed) to avoid eating (Anorexia) or to eat at a later time (Bulimia).
Flushing uneaten food down the toilet (can cause sewage problems).
Vague or secretive eating patterns.
Keeping a "food diary" or lists that consists of food and/or behaviors (ie., purging, restricting, calories consumed, exercise, etc.)
Pre-occupied thoughts of food, weight and cooking.
Visiting websites that promote unhealthy ways to lose weight.
Reading books about weight loss and eating disorders.
Self-defeating statements after food consumption.
Hair loss. Pale or "grey" appearance to the skin.
Dizziness and headaches.
Frequent soar throats and/or swollen glands.
Low self-esteem. Feeling worthless. Often putting themselves down and complaining of being "too stupid" or "too fat" and saying they don't matter. Need for acceptance and approval from others.
Complaints of often feeling cold.
Low blood pressure.
Loss of menstrual cycle.
Constipation or incontinence.
Bruised or calluses knuckles; bloodshot or bleeding in the eyes; light bruising under the eyes and on the cheeks.
Perfectionistic personality.
Loss of sexual desire or promiscuous relations.
Mood swings. Depression. Fatigue.
Insomnia. Poor sleeping habits

Compulsive Overeating/Binge Eating Disorder

Fear of not being able to control eating, and while eating, not being able to stop.
Isolation. Fear of eating around and with others.
Chronic dieting on a variety of popular diet plans.
Holding the belief that life will be better if they can lose weight.
Hiding food in strange places (closets, cabinets, suitcases, under the bed) to eat at a later time.
Vague or secretive eating patterns.
Self-defeating statements after food consumption.
Blames failure in social and professional community on weight.
Holding the belief that food is their only friend.
Frequently out of breath after relatively light activities.
Excessive sweating and shortness of breath.
High blood pressure and/or cholesterol.
Leg and joint pain.
Weight gain.
Decreased mobility due to weight gain.
Loss of sexual desire or promiscuous relations.
Mood swings. Depression. Fatigue.
Insomnia. Poor Sleeping Habits.

Information courtesy of www.something-fishy.org

Braised Chicken with Mushrooms and Chard

This recipe is full of vitamins and mineral to help athletic performance and speed healing

Yield
4 servings (serving size: 1 chicken breast half or 1 thigh and 1 drumstick and about 1 1/4 cups vegetable mixture)

Ingredients
2 tablespoons all-purpose flour
2 teaspoons ground cumin
1/8 teaspoon freshly ground black pepper
1/2 teaspoon salt, divided
2 bone-in chicken breast halves
2 bone-in chicken thighs
2 chicken drumsticks
4 bacon slices
1 cup chopped onion
1 cup (1/2-inch) cubed peeled butternut squash
1 (8-ounce) package sliced mushrooms
1 cup chopped Golden Delicious apple
1 1/2 teaspoons minced fresh garlic
1/4 cup dry sherry
4 cups chopped Swiss chard
1 tablespoon sliced cherry pepper
1 cup fat-free, less-sodium chicken broth
Preparation

1. Combine first 3 ingredients and 1/4 teaspoon salt in a shallow dish. Dredge chicken in flour mixture. Cook bacon in a large skillet over medium heat until crisp. Remove bacon from pan; crumble. Add chicken to drippings in pan; cook 4 minutes on each side or until browned. Remove chicken from pan.

2. Add onion, squash, and mushrooms to pan; cook for 5 minutes, stirring frequently. Add apple and garlic; cook 1 minute. Stir in sherry; cook 1 minute or until liquid evaporates. Add chard; cook 2 minutes or until wilted, stirring constantly. Add cherry pepper; cook 30 seconds. Return chicken to pan; add broth. Bring mixture to a boil. Cover, reduce heat, and simmer 15 minutes or until a thermometer inserted into thickest part of chicken thigh registers 165°. Stir in remaining 1/4 teaspoon salt. Sprinkle with crumbled bacon.

Wine note: A supple red, like merlot, is a good choice for this recipe. While we normally think of white wine with chicken, this dish's smoky bacon and earthy mushrooms, along with braising, give it the rich flavors to match red. A basic Blackstone Merlot ($12), with plummy fruit, a medium body, and very soft tannins, won't overpower the dish or clash with the sweet heat of cherry peppers. —Jeffery Lindenmuth


Nutritional Information
Calories:409 (25% from fat)
Fat:11.2g (sat 3.4g,mono 4.1g,poly 2.1g)
Protein:52.1g
Carbohydrate:22.6g
Fiber:3.7g
Cholesterol:151mg
Iron:4.2mg
Sodium:823mg
Calcium:82mg

Recipe from Cooking Light Magazine October 2008

Quick Tips for Eating Fast Food Before and After Your Performance For Optimal Performance

Pre-activity - Three hours before
Freeman says the pre-activity meal should have enough carbohydrates to maintain your blood sugar levels so you don’t work out feeling drained. She recommends one gram of carbs for each kilogram of bodyweight.

You don’t need to supersize your meal to match your appetite or meet your carb requirements. According to Freeman, a 400- calorie meal is sufficient—unless those calories come from a fast food salad, which has too much fiber for a pre-activity meal, not to mention the large number of calories and fat in the dressing. Don’t believe it? A packet of Caesar dressing dishes 18 grams of fat and 190 calories, almost as many as two slices of bread.

“You’re always better off [eating a] sandwich,” Freeman says. Just avoid any high-fat options, which affect the digestive and hydration processes.

“If you have [high fat] food in your gut, you need more fluids to help with the digestive process,” Freeman explains. You want your fuel to be used for working muscle, not aiding the digestive process.

Freeman also suggests forgoing the works, opting instead for a “skinny burger,” like a Wendy’s Jr. Hamburger or a McDonald’s Hamburger, which have 230 and 250 calories, respectively, and only about nine grams of fat each.

Another menu item that slows fluid absorption: carbonated beverages. “Soda is never a good choice,” Freeman says. “The sugar gives you a buzz, along with the caffeine, which gives you a high. But you really can’t control that buzz and high, and [then] there’s a low. If that happens when your performance needs to be at its best, your body is being compromised by that physiological drop in sugar and caffeine.”

Freeman recommends substituting soda with 16 ounces—a typical medium-sized cup—of apple or orange juice. Just make sure you have one to three hours to digest the meal before you get set for action.

Post-activity - Within one hour after
“The purpose of the post-activity meal is to take your body from the catabolic state of sport and provide the fuel you need for an anabolic state—replenishing the carbohydrates and protein,” Freeman explains.

Since liquids are absorbed within an hour, Freeman says a milkshake is a good option. A McDonald’s small Vanilla Triple Thick Shake delivers 420 calories and nine grams of protein, while a Wendy’s small Chocolate Frosty has 320 calories and nine grams of protein, a few less than an Arby’s regular shake, which packs 13 grams.

If you prefer solid food, Freeman suggests two to three regular-sized burgers without any special sauces or cheese. They provide carbs from the bun and protein from the meat. “This is [also] a great time for a salad,” Freeman says, “if you watch the dressing.” Just make sure to add some carbs to the meal.

She suggests avoiding options with fried items, because the breading sops up the oil it’s cooked in and therefore can hold more fat than some burgers. For example: you could down three Wendy’s Jr. Hamburgers and get 100 calories and 29 grams of fat less than what you’d get from the same joint’s Chicken BLT Salad with Homestyle Chicken Fillet [780 calories, 53 fat grams]. A better Wendy’s salad option is the Mandarin Chicken Salad with Grilled Chicken Fillet, and a low fat dressing of your choice. It’ll provide 370 calories, 30 grams of protein and 16 grams of fat.

Another great salad choice is McDonald’s Premium Southwest Salad with Grilled Chicken and low fat Italian dressing, which has 430 calories, 31 grams of protein and 11.5 grams of fat.

Freeman says the post-activity period affords slightly more wiggle room to eat higher fat foods. So if you are eyeing some fries, “go for it, [but] you want the small [order]— [not] the large.”

She adds, “Athletes work really hard. They earn the right to choose the foods they really like on top of the foods they really need.”

Nutrition Totals*:

PRE-WORKOUT
Calories 430
Protein 15g
Carbohydrates 73g
Fat 9g
*For a McDonald’s hamburger and a medium Minute Maid orange juice

POST-WORKOUT
Calories 760
Protein 34g
Carbohydrates 103g
Fat 24g
*For two Jr. Hamburgers and a small chocolate Frosty

Information Courtesy of STACK Magazine and San Diego Charger's Nutrition Consultant,
Karen Freeman.
http://magazine.stack.com

Healthy Eating On The Run

Increasingly, consumers want fast, easy and good-tasting foods to fit a busy lifestyle. Whether it’s fast food, take out or a sit down restaurant, eating out has become part of the American lifestyle.

Food is available everywhere we go—schools, businesses, drugstores, convenience stores, bookstores, supermarkets, vending machines, sports and cultural events and recreation centers.

You can make healthy food choices everywhere you go, too:

* Choose fried foods only sometimes – go for grilled, broiled, or steamed foods more often.
* Order the regular or kid-size portion. Mega-sized servings are probably more then you need.
* Make milk or a low-fat shake your beverage for an extra calcium boost.
* Try a side salad instead of fries.
* Split your order. Share fries or an extra large sandwich with a friend.
* Boost the nutrients in all kinds of sandwiches by adding tomato, peppers and other vegetables.
* At the deli or sub shop, choose lean beef, ham, turkey, or chicken on whole-grain bread.
* At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables.

Information courtesy of The American Dietetic Association Public Relations Team
www.eatright.org

The Fast Food Challenge

Believe it or not, you can make healthy fast-food choices. How? Know exactly what you are ordering and plan ahead.

Keep the ground rules of good nutrition in mind. Eat a variety of foods in moderate amounts, limit the amount of fat you eat, and watch the amount of salt in food.

What you order is the key. It's easy to eat an entire day's worth of fat, salt, and calories in just one fast-food meal. But it's also possible to make wise choices and eat a fairly healthy meal.

Here are some tips to help you choose well.

*Know that an average fast-food meal can run as high as 1000 calories or more, and raise your blood sugar making you feel tired and sluggish.

*Know the nutritional value of the foods you order. Although there are some good choices, most fast-food items are high in fat and calories.

*If you're having fast-food for one meal, let your other meals that day contain healthier foods, like fruits and vegetables.

*Think about how your food will be cooked. Chicken and fish can be good choices - but not if they are breaded and deep fried.

If breakfast is your fast-food meal, choose a plain bagel, toast, or English muffin. Other muffins may be loaded with sugar and fat. Add fruit juice or low-fat or fat-free milk. Order cold cereal with fat-free milk, pancakes without butter, or plain scrambled eggs. Limit bacon and sausage because they are high in fat.
Your order, please?


The fast food we eat may stick around a lot longer than we'd like. It may linger in our bodies as excess blood fats and extra pounds.

*Watch out for words like jumbo, giant, deluxe, biggie-sized or super-sized. Larger portions mean more calories. They also mean more fat, cholesterol and salt. Order a regular or junior-sized sandwich instead.

*Choose grilled or broiled sandwiches with meats such as lean roast beef, turkey or chicken breast, or lean ham. Order items plain, without toppings, rich sauces, or mayonnaise. Add flavor with mustard, and crunch with lettuce, tomato, and onion.

*Skip the croissant or biscuit. Eat your sandwich on a bun, bread or English muffin and save calories and fat.

*Stay away from double burgers or "super" hot dogs with cheese, chili, or sauces. Cheese carries an extra 100 calories per ounce, as well as added fat and sodium.

*Go for the salad bar, but watch out for high-fat toppings like dressings, bacon bits, cheeses, and croutons. Even too much low-calorie dressing can add up. Check the calories on the packet. Also limit salad bar items that are dressed with a lot of mayo, such as potato or macaroni salad. Fill your salad with things like carrots, peppers, onion, celery, broccoli, cauliflower, spinach, and etc.

*Order bean burritos, soft tacos, fajitas, and other non-fried items when eating Mexican fast foods. Choose chicken over beef. Limit refried beans. Or ask if they have beans that aren't refried. Pile on extra lettuce, tomatoes, and salsa. Go easy on cheese, sour cream, and guacamole. Watch out for deep-fried taco salad shells - a taco salad can have more than 1,000 calories!

*Pizza can be a good fast food choice. Go for thin crust pizza with vegetable toppings. Limit to 1-2 slices. Meat and extra cheese add calories, fat and sodium.

*End your meal with sugar-free, fat-free frozen yogurt or a small cone of fat-free yogurt. Better still, bring a piece of fresh fruit from home. Ices, sorbets, and sherbets have less fat and fewer calories than ice cream. But they are chock full of sugar. They can send your blood sugar too high if you don't work the extra carbohydrate into your meal plan.

*Be alert for traps. Fat-free muffins for breakfast may have plenty of sugar. Skinless fried chicken can have almost as much fat as the regular kind. Chinese food may seem like a healthy choice, but many dishes are deep fried or high in fat and sodium, especially in the sauces.

Eating out can be one of life's great pleasures. Make the right choices, ask for what you need, and balance your meals out with healthy meals at home. You can enjoy yourself and take good care of your diabetes at the same time.

Information courtesy of the American Diabetes Association
http://www.diabetes.org/nutrition-and-recipes/nutrition/eatingoutguide.jsp

Healthy Dining Finder

Tired of constantly eating on the go and not knowing what in your food? Here is a great website that allows you to search for the healthiest menu options from fast food chains to upscale restaurants. Each menu option has been carefully reviewed by both a Registered Dietician and panel of nutrition professionals. Search for any of your favorite restaurants and learn how to fuel up on the road the healthy way!

http://www.healthydiningfinder.com/site/diners/nutrition-criteria.htm

Nutrition Website for Husky Athletes

Great news! Husky Sport Nutrition created this blog where you can go to get sport nutriton information, the latest recipes, and tons of updated sport nutrition news all the time! Keep checking back for new info!

Need a sport nutrition appointment? Call 206-221-4626 or email: edisone@u.washington.edu. GO DAWGS

Thai Chicken And Basil Stir Fry

Serves: 4

Prep. Time 15 minutes
Cook Time 5 minutes

Add even more vegetables to this recipe, such as broccoli and carrots to pack an even bigger nutritional punch!

Ingredients

1lb boneless skinless Chicken Breasts
6 fresh button or other mushrooms
3 Tablespoons vegetable oil
1/2 Onion, thinly sliced
2 Cloves garlic, minced
1 Tablespoon minced Ginger
2 Tablespoons Soy Sauce
2 Tablespoons Wine Vinegar
1 Tablespoon Oyster Sauce
1/4 teaspoon crushed dried Chilies
1/4 cup shredded Basil leaves

Directions:

Step: 1 Cut chicken into thin slices. Trim stems from mushrooms and slice. Heat 2Tbsp Macadamia Nut Oil in wok or skillet over medium heat. Add onion, garlic and ginger and fry until onion is golden brown. Remove and set aside. Combine soy sauce, vinegar, oyster sauce and chilies. Add remaining 1Tbsp oil to the wok and stir-fry the chicken until light brown, about 3 minutes. Add mushroom mixture and soy sauce mixture and cook for 1 minute. Stir in basil.

Step: 2 Serve over hot jasmine rice.

Recipe courtesy of YummyFood.net

Curried Cod

Serves/Yields 4

Prep. Time 10 min
Cook Time 25 min

Introduction
Most people think curry sauce goes only with poultry or white meat.
This recipe shows how easy is to create a nice inexpensive fish dish.

Ingredients:
1 1/2 Lbs frozen cod fillets.
1 small can (8oz) peeled tomatoes , deseeded and chopped
1 small onion minced
1/2 Tbsp curry powder.
2 laurel leaves ( bay leaf )
one pinch powdered thyme .
extra virgin olive oil
sea salt

Directions:

Step: 1 Saute onion in a little oil until translucent.
Add curry powder, stir, and add tomatoes with their juice, laurel, and a pinch of thyme.
Cook the sauce on low heat for about 10 minutes.

Step: 2 Add the (still) frozen cod fillets, adjust salt, and let cook on low for another 15 minutes. The sauce should not become very thick. If you feel it is, add a little water. Serve with fluffy jasmin rice.

Recipe courtesy of YummyFood.net

Lemon Chicken

This chicken is low in fat, which makes it a great meal to have the night before an event. It tastes great served over a bed of rice with a large salad!

SERVES 4

Ingredients:

4 skinless chicken breast halves
2 lemons, juiced
1/2 cup unbleached flour
1/2 teaspoon salt (optional)
1/4 teaspoon fresh pepper, ground
1/4 teaspoon paprika
1 tablespoon lemon, rind of, grated
2 tablespoons brown sugar
1 tablespoon fresh lemon juice
1 tablespoon water
1 lemon, sliced 1/8

Directions:
1. Place chicken in bowl or casserole. Cover with lemon juice and marinate in refrigerator for several hours or overnight, turning chicken periodically.
2. Preheat oven to 350 degrees.
3. Combine flour, salt, pepper and paprika in plastic bag.
4. Remove chicken from marinade and coat each with flour by shaking it in bag.
5. Place chicken in baking pan in a single layer.
6. Either peel the zest from a lemon and chop it fine in your food processor, or grate the zest with a hand grater.
7. Mix grated peel with brown sugar.
8. Sprinkle the lemon zest mixture evenly over the chicken breasts.
9. Combine lemon juice and water and sprinkle evenly over chicken.
10. Put 1 lemon slice on each chicken breast and bake for 35-40 min. or until cooked through.
11. To make sure chicken is cooked, cut one of them in the middle and make sure that it is not red or pink, then, if it is, cook it a little bit more.

Per serving:
Calories: 231
Cal from fat: 17
Total fat: 1.9g
Total carbohydrate:28g
Total Protein:30g

Originally from the book "Choose to Lose"

Carbohydrate Loading

'Carbohydrate loading' is probably one of the most misunderstood terms in sports nutrition. People commonly think anyone involved in sport needs to 'carb up' and the way to do this is to eat 'flat out' in the days leading up to an event. Read on to get the facts on carbohydrate loading.

What is carbohydrate loading?
Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition. The technique was originally developed in the late 1960's and typically involved a 3-4 day 'depletion phase' and a 3-4 day 'loading phase'. Ongoing research has allowed the method to be refined so that modern day carbohydrate loading is now more manageable for athletes.

Does carbohydrate loading improve performance?
Muscle glycogen levels are normally in the range of 100-120 mmol/kg ww (wet weight). Carbohydrate loading enables muscle glycogen levels to be increased to around 150-200 mmol/kg ww. This extra supply of carbohydrate has been demonstrated to improve endurance exercise by allowing athletes to exercise at their optimal pace for a longer time. It is estimated that carbohydrate loading can improve performance over a set distance by 2-3%.

Who should carbohydrate load?
Anyone exercising continuously for 90 minutes or longer is likely to benefit from carbohydrate loading. Typically, sports such as cycling, marathon running, longer distance triathlon, cross-country skiing and endurance swimming benefit from carbohydrate loading. Shorter-term exercise is unlikely to benefit as the body's usual carbohydrate stores are adequate. Carbohydrate loading is generally not practical to achieve in team sports where games are played every 3-4 days. Although it might be argued that players in soccer and AFL have heavy demands on their muscle fuel stores, it may not be possible to achieve a full carbohydrate protocol within the weekly schedule of training and games.

What does a high carbohydrate diet look like?
The following diet is suitable for a 70kg athlete aiming to carbohydrate load:

Breakfast
3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
1 medium banana
250ml orange juice
Snack
toasted muffin with honey
500ml sports drink
Lunch
2 sandwiches (4 slices of bread) with filling as desired
200g tub of low-fat fruit yoghurt
375ml can of soft drink
Snack
banana smoothie made with low-fat milk, banana and honey
cereal bar
Dinner
1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of cordial
Late Snack
toasted muffin and jam
500ml sports drink

This sample plan provides ~ 3,400kcal, 590 g carbohydrate, 125 g protein and 60 g fat.

What are the common mistakes made when carbohydrate loading?Research indicates that many athletes who attempt to carbohydrate load, fail to achieve their goal. Common mistakes include:

- Carbohydrate loading requires an exercise taper. Athletes can find it difficult to back off training for 1-4 days before competition. Failing to rest will compromise carbohydrate loading.

- Many athletes fail to eat enough carbohydrate. It seems athletes don't have a good understanding of the amount of food required to carbohydrate load. Working with a sports dietitian or using a carbohydrate counter can be useful.

- In order to consume the necessary amount of carbohydrate, it is necessary to cut back on fibre and make use of compact sources of carbohydrate such as sugar, cordial, soft drink, sports drink, jam, honey, jelly and tinned fruit. Athletes who include too many high fibre foods in their carbohydrate loading menu may suffer stomach upset or find the food too bulky to consume.

- Carbohydrate loading will most likely cause body mass to increase by approximately 2kg. This extra weight is due to extra muscle glycogen and water. For some athletes, a fear of weight gain may prevent them from carbohydrate loading adequately.

- Athletes commonly use carbohydrate loading as an excuse to eat everything and anything in sight. Consuming too many high fat foods will make it difficult to consume sufficient carbohydrate. It may also result in gain of body fat. It is important to stick to high-carbohydrate, low-fat foods while carbohydrate loading.

To find out if carb loading is right for you, consult your friendly neighborhood dietitian!

--------------------------------------------------------------------------------
Written by Michelle Minehan and the Department of Sports Nutrition, AIS © Australian Sports Commission 2004

Should I Eat Before I Exercise?

Many athletes put a lot of emphasis on the pre-event meal believing it is the key element to performance. It is important to remember that food eaten throughout the training week and food and fluid consumed during the event is also important. The meal eaten before exercise should be seen as an opportunity to fine-tune carbohydrate and fluid levels and to ensure you feel comfortable and confident.

When should I eat?
Food consumed before exercise is only useful once it has been digested and absorbed. This means you need to time your food intake so that the fuel becomes available during the exercise period. The time required for digestion depends on the type and quantity of food consumed. Generally, foods higher in fat, protein and fibre tend to take longer to digest than other foods, and may increase the risk of stomach discomfort during exercise. Large quantities of foods take longer to digest than smaller quantities. You need to experiment to find the timing that best suits your individual needs. Generally, tolerance is better during lower intensity activities, or sports where the body is supported (e.g. swimming, cycling) than sports such as running where the gut is jostled about during exercise. A general guide is to have a meal about 3-4 hours before exercise or a lighter snack about 1-2 hours before exercise.

What should I eat?
Food eaten before exercise should provide carbohydrate. It should also be low in fat and moderate in fibre to aid digestion and reduce the risk of gastrointestinal discomfort or upsets. On occasions, it may be important to place emphasis pre-event on intake of carbohydrate and fluid. However, it is also useful to continue to consider other nutritional goals when choosing a pre-exercise meal. This means opting for meals that provide a wide variety of nutrients including protein, vitamins and minerals.

The following foods are suitable to eat 3-4 hours before exercise:

baked potato + cottage cheese filling + glass of milk
breakfast cereal with milk
bread roll with cheese/meat filling + banana
fruit salad with fruit-flavoured yoghurt
pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat)

The following snacks are suitable to eat 1-2 hours before exercise:

liquid meal supplement
milk shake or fruit smoothie
sports bars (check labels for carbohydrate and protein content)
breakfast cereal with milk
cereal bars
fruit-flavoured yogurt
fruit

The following foods are suitable to eat if there is less than 1 hour before exercise*:

sports drink
carbohydrate gel
sports bars
jelly lollies

What if I exercise early in the morning?
It is not always practical to eat a meal 3-4 hours before exercise. If you train early in the morning you should opt for a light snack about an hour before exercise. For example, some fruit or a cereal bar on the way to training along with some fluid such as sports drink. Make up for your smaller carbohydrate intake by consuming carbohydrate during the event or training session.

What if I am too nervous to eat?
You will perform better when you are well-fuelled and well hydrated, and the pre-event meal may play an important role in achieving these goals. Experiment to find a routine that works, and foods that are safe and familiar to you. Liquid meal supplements such as PowerBar Protein Plus powder provide an alternative for anyone who has difficulty tolerating solid foods pre-exercise. You may also find that foods such as cereal bars and sports bars can be eaten if you nibble them slowly over the hours leading up to your competition.

Should I avoid eating before exercise if I am trying to lose weight?Exercising in a fasted state (8 hours since the last meal) results in a greater proportion of fat being used as the exercise fuel compared to doing the same workload after a carbohydrate-containing meal or snack. However, it is possible that you will be able to exercise harder and for a longer period if you consume carbohydrate before exercise. Overall, this will result in greater energy use, and a better contribution to the negative energy balance that is needed to cause fat loss. To make a decision about eating before your workout, it is useful to consider the goals of the session. If your primary goal is to improve performance, have something to eat before exercise. If your primary goal is weight loss, and you will do the same amount of exercise regardless of whether you eat or not, save your meal until after the session.

Excerpt from article by Michelle Minehan and the Department of Sports Nutrition, AIS © Australian Sports Commission 2004

TOP SEVEN SECRETS 2 WINNING WITH NUTRITION

1. Have a game plan:
• This includes having a performance eating plan for home and away games
• Be prepared with snacks

2. Meet your energy requirements:
• Know your calorie requirements
• Eat enough every day to meet your needs

3. Eat frequently throughout the day:
• Research proves eating frequently hours keeps your body lean and ready to play

4. Eat Carbs and Protein at each eating interval:
• Keeps energy levels stable and maintains muscle

5. Stay Hydrated:
• Drink and eat enough to stay hydrated

6. Bookend your workouts with food and water:
• Eat a meal 2-3 hours before practice
• Eat before and immediately after practices and games

7. Rest (at least one total rest day per week):
• Your body needs the recovery time!

Alcohol and Athletic Performance

It has been estimated that the average American college student drinks more than 34 gallons of alcohol every year. Alcohol may provide as much as 20 percent of calories in the diet of some drinkers. On the surface, alcohol consumption seems harmless and a normal part of the college experience. However, research overwhelmingly suggests that alcohol use and athleticism do not go hand in hand. Although it may not be realistic to eliminate the use of alcohol altogether, intensive efforts should be made in this direction because of the detrimental side effects listed below.

DEHYDRATION
Alcohol is a powerful diuretic that can cause severe dehydration and staggering electrolyte imbalances. Severe dehydration can require several days to a week for full recovery. While dehydrated, an athlete is at greater risk for musculoskeletal injuries including: cramps, muscle pulls, and muscle strains. Also, dehydration can lead to severe brain impairment and even death when coupled with extreme temperatures and intense practices (most notable during two-a-days). Dehydration leads to decreased appetite and muscle wasting (you lose muscle mass). A loss of muscle mass results in a decrease in strength and performance. Decreased food consumption associated with appetite loss will result in fatigue and over training, which may further heighten injury risk.

TESTOSTERONE
Alcohol, when consumed in amounts typical with binge drinkers (most common among college athletes), can dramatically decrease serum testosterone levels. Decreases in testosterone are associated with decreases in aggression, lean muscle mass, muscle recovery and overall athletic performance. This can also cause testicular shrinkage, breast enlargement, and decreased sperm development in males. In females, this may cause an increase in the production of estradial, (a form of estrogen) which may increase the risk of breast cancer.

PERFORMANCE
Alcohol will also impair reaction time and mental acuity for up to several days after consumption. The delayed reaction time and reduced mental acuity is of severe consequence to the athlete. Performance will be reduced and injury risk increased. Alcohol consumption will cause a decrease in hand-eye coordination and will impair judgment. Alcohol also interferes with lactic acid breakdown and can result in increased soreness after exercise. Alcohol can also cause nausea, vomiting, and drowsiness for days after consumption.

FAT STORAGE
Alcohol has seven calories per gram. Fat has nine calories per gram. Alcohol is stored much like fat in the body. Also, alcohol deaminates (destroys) amino acids and stores them as fat. Alcohol consumption, therefore, increases fat storage and adversely effects body composition (increase % body fat). Powerful energy pathways (like glycolysis) are impaired and large amounts of lactic acid are produced, this results in decreased energy, decreased muscle recovery, and increased muscle soreness. Also, alcohol is usually consumed in addition to the person’s normal food intake. Since alcohol has seven calories per gram these extra calories can add up really fast increasing the persons bodyweight and percent body fat..

NUTRITION
From the standpoint of bodily health, alcohol can have deleterious effects on the body. Fatty liver, fibrosis, cirrhosis (irreversible liver damage) and gout are common side effects of chronic binge drinking. Alcohol over stimulates cells in the lining of the stomach that produce acid. Increases in acid production are associated with heartburn and ulcer development. Intestinal cells fail to absorb micronutrients (vitamins and minerals), which can lead to electrolyte imbalances and vitamin deficiencies. Alcohol consumption impairs the body’s mechanisms that control blood glucose and may result in hypoglycemia. This may cause serious injury even if it doesn’t last long because it causes the brain and other body tissues to be deprived of glucose needed for energy and normal function. Hypoglycemia is a common cause of low energy on the field and in the classroom.

LONG-TERM USE
Long-term alcohol use may lead to weakened heart muscle, impotency, altered brain and nerve functions, elevated triglycerides, fat deposits in the liver, abnormalities in blood-clotting, pancreatitis, liver failure, vitamin deficiencies, skin abnormalities, and even DEATH!!!!!

As you can see, alcohol prevents athletes from reaching their ultimate playing potential. If one or more players on a team were to be in this condition during the game, this can have negative effects on the team as a whole. Every member of the team needs to play at his best at all times in order to have a team of champions. Don’t let alcohol abuse be the reason you don’t play at your best!

Information from UC San Diego Athletic Department
(www.sportsnutrition4u.com)

HEY DAWGS… YOU FEELIN’ TIRED??

Winter can be challenging for athletes and regular folks alike to stay energized and ready for action. If you are feeling tired ask yourself the following:

Am I getting enough rest?
Research shows that most people need around 7-9 hours of sleep per night to be fully rested. Rest also allows your muscles time to repair and rebuild themselves.

Am I drinking enough water to stay hydrated?
Dehydration is a prime candidate for athletes feeling tired. Remember just 2% loss in body water will result in a significant decline in performance. Not only sport performance but performance in LIFE!

Am I eating enough food?
Under-fueling your body will produce fatigue, loss of muscle, and will cause your body to hold onto fat tissue. Maintaining your caloric intake throughout the day will keep you fueled and ready to perform.

Am I eating the right kinds of food?
Follow an eating plan that contains plenty of high carbohydrate (whole grain when possible) foods. Include lots of fruits and veggies. Minimize the amount of unhealthy fat (saturated fat from animals). Also be selective in the high sugar foods you choose. Limiting refined sugar intake (soda, candy, cookies) will maintain a more STABLE energy level.

Finally, Am I eating the right foods at the right times?
Fueling your body during the day (BEFORE PRACTICE) will allow your body to digest the food you eat and prepare to use it during practice. Eat plenty of healthy high carb foods for BREAKFAST and LUNCH. If you do not eat enough during the day you will be forced to eat more at night, a practice that may cause your body to store more fat for use at a later time.

Use this checklist to determine if you are doing all you can to feel energized and ready to PLAY!! If you are doing all of these healthy habits, you may need medical attention to correct the problem.

o Sleeping 7-9 hours per night
o Drinking at least ½ your body weight in ounces per day, outside of practice!! (180lb person, 90 ounces of water)
o AND drinking plenty of fluid during practice (Gatorade when necessary)
o Eating enough food
o I know how many calories I should have and stick to my meal plan
o Eating energy producing foods at the right times
o I eat breakfast, lunch and a snack every day before practice

Remember: If you need help just ask! You can get nutrition tips from your athletic trainer, strength and conditioning coach or sport nutritionist, Emily Edison: edisone@u.washington.edu. GO DAWGS!!

Nutrition For Injury Prevention

What can you eat to help prevent injury on the field? Below are just a few tips on foods that will keep you strong and healthy!


Carbohydrate:
Carbs are necessary for energy.
Good sources of carbs are:
Bread Fruits & Vegetables
Pasta Crackers
Rice Popcorn


Protein:
Protein is necessary for both muscle function as well as repair.
Good lean sources of protein are:
Chicken Beans
Fish Eggs
Lean Beef Low-fat Dairy


Calcium:
Calcium is necessary for strong, healthy bones, as well as muscle contraction.
Good Sources of calcium are:
Low-fat milk Almonds
Yogurt Broccoli
Cheese Calcium fortified OJ


Iron:
Iron is necessary for transporting oxygen to cells throughout your body.
Good sources of Iron are:
Lean beef *Beans
Chicken *Whole Grains
Pork *Fortified Cereals

*Consuming Vitamin C with iron can help absorb non-animal sources of iron in the body


Antioxidants:
Strong Antioxidants, such as vitamins C and E are necessary for combating muscle damage caused by exercise in the body. They are also essential for a strong and healthy immune system.
Good antioxidant sources are:
Citrus Fruits
Canteloupe
Strawberries
Almonds
Broccoli
Avocados

Food For Thought

Need help studying for finals? These 4 easy nutrition tips will help you have the brain food necessary to study and do well on tests!

1. Eat Breakfast- Get plenty of energy boosting carbohydrates. Brain power drains glucose (from carbs). Complex carbs like whole grain breads will stick around longer than sugary cereals like Froot Loops.

2. Include Plenty of Healthy Fats- Omega 3 fats from salmon, walnuts and flax seeds. Intellectual performance requires this specific type of fat. Smart thinking!

3. Eat Eggs (yes, the whole egg)- Eggs contain choline (a B vitamin) that has been shown to boost alertness, memory and stress resistance by supplying important precursors of brain neurotransmitters. They travel well hardboiled!

4. Don’t Diet- Restricting calories during finals is not the best approach to increasing brain energy. Make sure to eat three meals and 2-3 snacks every day for brain boosting power!

Snack Attack

Snack Attack!

Eating frequently throughout the day is the best way to rev up your metabolism, as well as stay fueled for competition. Snacking between meals can increase your energy levels and improve performance. Add these snacks to your shopping list and take them with you in you bag or keep non-perishables in your locker.

• Sandwich: lean turkey, ham, roast beef, or chicken breast on 2 slices of whole grain bread. Light on mayo and mustard.

• Peanut butter and jelly (use all fruit jelly) on whole wheat bread

• Energy Bars: Clif Bar, Builder Bar, Balance, or Zone Bar

• Whole wheat crackers (i.e. Multi-grain wheat thins, Kashi Crackers)
Top with cheese or peanut butter for added protein

• Beef jerky– dried, in bags – one small bag at a time

• Nuts– ~15 cashews, almonds, peanuts, pistachios yields ~100 calories

• Small cup of cottage cheese– can add fresh fruit and/or sunflower seeds

• Fresh fruit, with a source of protein and/or fat- nuts, cheese, peanut butter

• Baked chips with salsa– top with a little 2% shredded cheddar for more protein

• Tortilla Roll-Up- on whole wheat tortilla with turkey, ham, roast beef, chicken

• Quesadilla- with 2% cheese and veggies w salsa
• Granola Bar- add to it a handful of almonds

• Odwalla Shake- With protein

• Whole Wheat Fig Newtons

• Frozen Bananas dipped in yogurt

• Fun treats– Small bag peanut M&M’s, or 2 Fun Size candy bars

• “No Sugar Added” Applesauce (ex. Mott’s or TreeTop) with 1 tablespoon of Peanut Butter or 1oz of low fat cheese

• Yogurt (ex. Cascade Fresh or Yoplait) with Granola in it

• High Performance Smoothie: 8-12 ounces of Skim or 1% Milk or Yogurt 2 T of peanut butter or scoop protein powder, Fresh or Frozen Fruit (Banana or strawberries) Blend with Ice and serve.

• Boost, Ensure, Carnation Instant Breakfast Drink

• Hummus and veggies

• Skim latte and almond biscotti cookie

Healthy Healing

Nutrition Tips For Healing FASTER and STRONGER
Eating the right foods will help you heal faster and help you maintain your weight!

Eat more Fruits and Veggies
Most of your vitamins and minerals come from fruits and veggies
□ Eat 3 fruits every day (bananas, oranges, apples)
□ Eat large serving of veggies (broccoli, carrots, greens) at least 1x per day

Increase Calcium
Calcium helps your bones heal and helps muscles contract
□ Drink milk (or eat yogurt) 3 times each day (if you absolutely cannot drink milk because of intolerance try taking lactase enzyme pills from the drug store. If this does not work you MUST take a calcium supplement- 500mg 2x/day)
□ Eat Salmon 2-3 times per week (in addition to fresh you can buy it in a can like tuna)

Stay away from Fried Food
Performing at your best requires you to eat less of the fatty foods. If you must eat fast food choose:
□ Grilled Chicken Sandwiches
□ Sub Sandwiches with lots of veggies (no mayo)
□ Hamburgers without cheese or creamy sauces

Eat Breakfast Every Day- don’t skip meals
Breakfast increases your metabolism and helps you stay LEAN and STRONG while you are healing
□ Eat Oatmeal with fruit and nuts and milk
□ Try Toast with Peanut Butter and Glass of milk + Fruit
□ Scramble eggs and eat with toast and fruit

Performing at your best requires dedication to nutrition for your sport.
EAT TO WIN! If you don’t know how…ask!

Winning Nutrition on the Road

EATING ON THE ROAD: Winning nutrition on the go

Travel can be challenging for athletes who need balanced, healthy meals and snacks. Fortunately this handy guide will help keep you winning on the road!
Although you may rationalize you “deserve” convenient high fat treats (you’re tired, lonely, stressed, nervous or bored), remember eating too many high fat/high sugar foods will make you s-l-o-w-e-r and compromise your sports diet and your performance. So make wise choices and watch the points add up

Breakfast: EAT BEFORE YOU LEAVE YOUR HOUSE. Eating at the airport or on the plane can be a health hazard. If you are stuck with airport food, look for bagel shops with fruit and yogurt. As a last resort, Egg McMuffin w milk and juice will work
At your hotel look for whole grain cereals w fruit, Yogurt/Granola/Fruit, eggs or ham for protein, toast/bagels, oatmeal w yogurt, small muffins (or share one w friend) along with some milk or yogurt.
**Watch out for high fat breakfast items like croissants, cheesy omelets and fried potatoes. If you go out, order fruit on the side (instead of fried potatoes). Also, remember that high sugar cereals (ie. Froot loops) can cause your energy to crash!

Lunch: Look for deli or sub style sandwich shops. Use the “pick a fat” style of ordering (either mayo OR dressing OR cheese OR sauce, but not all). Add broth based soups, juice, yogurt, pretzels, milk, or fruit to round out your meal.
**”GO Fast food not FAT Food” means watching out for crispy fried foods, dressings, and mayonnaise based pastas. Choose broiled or baked items with a baked potato. Opt for salad instead of fries.

Dinner: Look for restaurants that have healthy selections (salad bars, pasta w red sauce, steamed veggies, grilled meats). Use the fist (portion of carb) and your palm (portion of meat) as guides to portion sizes. Try sharing plates with a team-mate.
**When ordering salad, always order dressing on the side. As much as 400 calories can be added with just dressing. Have some bread but not the bread basket (one basket of bread can be an entire days worth of energy) with your dinner rather than before.

Snacks: Pack some familiar snacks to have for emergencies. Whole grain crackers, fruit, milk boxes, cheese sticks and deli meat, dried fruit/nut mix, pretzels, beef jerkey, energy bars and sandwiches are all great snacks.

REMEMBER
• Eat frequently throughout the day
• Drink plenty of water
• Have fun!!

Can You Really Drink Too Much Water?

By Anne Marie Helmenstine, Ph.D., About.com

Can You Really Drink Too Much Water?

In a word, yes. Drinking too much water can lead to a condition known as water intoxication and to a related problem resulting from the dilution of sodium in the body, hyponatremia. Water intoxication is most commonly seen in infants under six months of age and sometimes in athletes. A baby can get water intoxication as a result of drinking several bottles of water a day or from drinking infant formula that has been diluted too much. Athletes can also suffer from water intoxication. Athletes sweat heavily, losing both water and electrolytes. Water intoxication and hyponatremia result when a dehydrated person drinks too much water without the accompanying electrolytes.

What Happens During Water Intoxication?

When too much water enters the body's cells, the tissues swell with the excess fluid. Your cells maintain a specific concentration gradient, so excess water outside the cells (the serum) draws sodium from within the cells out into the serum in an attempt to re-establish the necessary concentration. As more water accumulates, the serum sodium concentration drops -- a condition known as hyponatremia. The other way cells try to regain the electrolyte balance is for water outside the cells to rush into the cells via osmosis. The movement of water across a semipermeable membrane from higher to lower concentration is called osmosis. Although electrolytes are more concentrated inside the cells than outside, the water outside the cells is 'more concentrated' or 'less dilute' since it contains fewer electrolytes. Both electrolytes and water move across the cell membrane in an effort to balance concentration. Theoretically, cells could swell to the point of bursting.
From the cell's point of view, water intoxication produces the same effects as would result from drowning in fresh water. Electrolyte imbalance and tissue swelling can cause an irregular heartbeat, allow fluid to enter the lungs, and may cause fluttering eyelids. Swelling puts pressure on the brain and nerves, which can cause behaviors resembling alcohol intoxication. Swelling of brain tissues can cause seizures, coma and ultimately death unless water intake is restricted and a hypertonic saline (salt) solution is administered. If treatment is given before tissue swelling causes too much cellular damage, then a complete recovery can be expected within a few days.

It's Not How Much You Drink, It's How Fast You Drink It!

The kidneys of a healthy adult can process fifteen liters of water a day! You are unlikely to suffer from water intoxication, even if you drink a lot of water, as long as you drink over time as opposed to intaking an enormous volume at one time. As a general guideline, most adults need about three quarts of fluid each day. Much of that water comes from food, so 8-12 eight ounce glasses a day is a common recommended intake. You may need more water if the weather is very warm or very dry, if you are exercising, or if you are taking certain medications. The bottom line is this: it's possible to drink too much water, but unless you are running a marathon or an infant, water intoxication is a very uncommon condition.

Hydrate Using Food?

UW SPORT NUTRITION
Having Trouble Drinking Your 8 Glasses Of Water?
FOOD to the RESCUE!

How much water/fluid do you need per day?
_________your weight (lbs) / 2 = ___________ ounces of water per day (at least)Example: 140 lbs / 2 = 70 ounces per day (at least)

Water makes up 70% of our muscles and 75% of our brains. In addition, water regulates our body’s temperature, speeds our digestion and carries nutrients to our cells. Therefore, it is essential to stay hydrated, especially on these hot summer days ahead. Guzzling 8 glasses of water a day can be a pain in the butt! Luckily there are plenty of ways to get the amount of water you need every day without drinking it!

Don’t forget about the food pyramid! Eat your fruits and vegetables. About 20% of our hydration needs come from fruits and veggies. Tea and coffee also help fulfill our needs, but try not to drink more than two cups per day.

The following foods can help you get the amount you need:
Cobb salad with mixed greens - 9 oz
15 baby carrots 4.5 oz
1 cup of coffee 8 oz
1 cup of grapes 4 oz
1 cup of chicken noodle soup 7 oz
1 container of yogurt 4 oz
1 cup orange juice 7 oz
1 frozen juice bar 2.5 oz

During workouts you need to drink 8-10 ounces every 30 minutes (at least). Having carbs in your beverage allows you to play longer without running out of energy. You may need extra water for workouts especially when it is warm outside.
Staying hydrated? Try weighing yourself before and after practice just a couple times, and you will need to drink 2 cups of water for every pound lost.
Remember lemonade not apple juice

Pesto Halibut Kebabs

This HIGH PROTEIN dish will help repair and rebuild muscles.

If you can't find fresh halibut, substitute another mild, firm white fish. Serve this dish with couscous tossed with toasted sliced almonds, dried cranberries, and chopped fresh parsley.

Yield
4 servings (serving size: 1 skewer and 1 lemon wedge)

Ingredients
1 1/2 pounds halibut, cut into 1-inch chunks
1 large red bell pepper, cut into 1-inch chunks
3 tablespoons prepared basil pesto
2 tablespoons white wine vinegar
1/2 teaspoon salt
Cooking spray
Preparation

Preheat broiler.

Place fish and bell pepper in a shallow dish. Drizzle pesto and vinegar over fish mixture; toss to coat. Let fish mixture stand 5 minutes.

Thread fish and pepper alternately onto each of 4 (12-inch) skewers; sprinkle evenly with salt. Place skewers on a jelly-roll pan coated with cooking spray. Broil for 8 minutes or until desired degree of doneness, turning once.


Nutritional Information
Calories:239 (30% from fat)
Fat:7.9g (sat 1.2g,mono 2.3g,poly 2.9g)
Protein:36.3g
Carbohydrate:4g
Fiber:1.2g
Cholesterol:55mg
Iron:1.8mg
Sodium:514mg
Calcium:104mg

Recipe from Cooking Light May 2007