Healthy Chicken Meatballs

Chicken Meatballs
High Protein feast for athletes!

For the sausage, you can use either Isernio’s chicken links removed from the casing, or save a step and use our Chicken Sausage Rolls, either Hot or Mild Italian. Congratulations Diane, and thanks for the recipe!


Chicken Meatballs

½ pound of ground turkey breast (or try Isernio’s Ground Chicken)
2-3 links of Isernios ground sweet Italian chicken sausage, removed from casing
1 beaten egg
½ tsp Italian seasoning
10 or so leaves Italian flat leaf parsley, minced
Minced garlic to taste
2 tablespoons minced sweet Walla Walla onion
3 tablespoons shredded cheese (provolone or asiago)

Add dried bread crumbs until you get good consistency. Form balls and cook in skillet with olive oil or bake in oven on parchement paper. Great for Italian Meatball soup!

Cleansing Granola

Need help with being "regular"? Try this high fiber breakfast treat to get you going in the morning!

Fruitful Morning Muesli

Hand on: 5 minutes
Total time: 5 minutes

Makes 4 servings

2 cups quick or old fashioned oatmeal (uncooked)
2 cups unsweetened apple juice
1 and one-half cups fresh fruit (any combination of peaches, nectarines, or strawberries)
1 8-ounce carton of vanilla low-fat yogurt
2 Tablespoons chopped nuts (optional)

Combine all ingredients except nuts; mix well
Cover; refrigerator 8 hours or overnight
Serve cold; sprinkle with nuts, if desired. Refrigerate in airtight container up to 4 days.

Source: www.quakeroatmeal.com

Per serving (with nuts): 293 calories (percent calories from fat, 18), 10 grams protein, 53 grams carbohydrate, 5 grams fiber, 6 grams fat (1 gram saturated fat), 3 milligrams cholesterol, 45 milligrams of sodium.

Nutritional Bonus Points: This healthy breakfast cereal is lower in sugar, fat, and sodium than most store brands of muesli. The addition of yogurt gives you 493 milligrams of potassium (10% of recommendation) and 135 milligrams of calcium (14% of recommendation).

Homemade Energy Bars

Let's face it, energy bars are expensive! Keep your budget low with these homemade energy bars. Add your own goodies to customize it to your taste!

Peanutty Energy Bars

Hand on: 15 minutes
Total time: 1 hour 15 minutes

Makes 16 squares

One-half cup salted dry-roasted peanuts
One-half cup roasted sunflower seeds
One-half cup raisins
2 cups uncooked old fashioned oatmeal
2 cups toasted rice cereal, such as Rice Krispies
One-half cup peanut butter (smooth or crunchy)
One-half cup packed brown sugar
One-half cup light corn syrup
1 teaspoon vanilla

In a large bowl, mix together the peanuts, sunflower sees, raisins, oatmeal, and toasted rice cereal. Set aside.
In a medium microwaveable bowl, combine the peanut butter, brown sugar, and corn syrup. Microwave on high for 2 minutes. Add vanilla and stir until blended.
Pour the peanut butter mixture over the dry ingredients and stir until coated.
Spoon the mixture into an 8-inch by 8-inch pan coated with cooking spray. Press down firmly. (It helps to coat your fingers with margarine, oil, or cooking spray.
Let stand for about an hour, then cut into squares. Refrigerate bars, loosely covered with plastic wrap.

From “Nancy Clark’s Sports Nutrition Guidebook” 3rd edition by Nancy Clark (Human Kinetics $18.95)

Per serving: 205 calories (percent calories from fat, 37), 6 grams protein, 29 grams carbohydrate, 2 grams fiber, 9 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 152 milligrams of sodium.

Nutritional Bonus Points: The nuts and sunflower seeds boost the Vitamin E content, a potent antioxidant, to 15% of daily needs.

Vegetarian Athletes

Protein for Vegetarian Athletes
by Shelly Guzman, Bastyr Dietetic Intern



We know that getting protein in our diet is important for our health, but why? We don’t need a lot of protein to meet our body’s needs but we do need some. Protein is primary to life as part of every cell, tissue, and fluid in our bodies. Proteins are made from amino acids, which can be thought of as building blocks. The body uses 20 different amino acids to build proteins. There are some amino acids that the body cannot make in required amounts. These are called essential, and they must come from food.

Complete protein foods have all the essential amino acids. In general, animal foods such as meat, poultry, eggs, dairy, and fish are complete protein sources. Incomplete protein sources have only low amounts of some of the essential amino acids. Combining two or more foods with incomplete proteins, to form complementary proteins, can provide adequate amounts of all the essential amino acids. This is especially important for vegetarians who do not eat animal proteins. Technically, complementary proteins do not need to be eaten together as long as the day’s meals supply them all, but its easier to make sure you get them all in if you eat them together.

Here is a list of some food pairings that make a complete protein:

• Legumes with grains, nuts, seeds,or dairy
• Grains with dairy
• Dairy with nuts
• Dairy with nuts/seeds and legumes

And here are some common meal items that naturally complement each others’ proteins:

• Beans and rice or tortillas
• Peanut butter sandwich
• Macaroni and cheese
• Tofu with rice (or any grain)
• Hummus with pita bread
• Grilled cheese sandwich
• Yogurt with nuts
• Noodle stir-fry with peanut or sesame seed sauce
• Lentil soup or dairy-based soup with bread
• Whole grain cereal with milk
• Pizza
• Lasagna
• Tacos filled with beans or lentils
• Quinoa salad with black beans and feta

Try this recipe for dinner tonight!



Pasta with Spinach and Garbanzo Beans

3 to 6 teaspoons olive oil
1 large onion, chopped
1 to 4 garlic cloves, minced (or 1/2 teaspoon garlic powder)
1 14-ounce can chicken broth, regular or low sodium
1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
1 10-ounce package frozen leaf spinach, thawed and squeezed dry, or 1 bag fresh baby spinach
12 ounces (350g) pasta, such as shells or penne
salt and pepper to taste
1/4 cup grated Parmesan cheese
Optional: Diced cooked chicken

1. Cook pasta according to package directions.
2. While the pasta is cooking, heat 1 to 2 teaspoons oil in large, heavy nonstick skillet over medium heat. Add onion and garlic; saute until tender, about 10 minutes.
3. Pour in chicken broth and simmer until liquid is reduced by half, about 4 minutes.
4. Add garbanzo beans and spinach; boil 1 minute. Transfer spinach mixture to large bowl.
5. Add pasta. Drizzle pasta with remaining 2 to 4 teaspoons olive oil and toss.
6. Season pasta generously with pepper. Season to taste with salt and sprinkle grated parmesan. Toss well and enjoy!

Yield: 4 hearty servings

Nutrition Information (per serving): 500 calories, 87g carbohydrates, 20g protein, 8g fat

Recipe reprinted from Nancy Clark’s Sports Nutrition Guidebook (4th ed.) by Nancy Clark

Go Huskies!!

Cherries: Sour has the Power

Eating well, before and after a workout, is key to performance, and cherries may be a key to reducing the soreness that comes with exercise. Studies suggest that the antioxidants in tart cherries may provide healing by adding them to your pre- and post- workout meal plan. Yes, cherries! Cherries are fun to eat, easy to add to your diet, and a powerhouse of nutrition important to athletes. Not just a summer time treat, sour cherries are available all year round as dried or frozen cherries or cherry juice. While health benefits are greater in sour cherries than in their sweet cousins, all cherries provide a great addition to your day.

Colorful fruits and vegetables play a key role in any healthy diet. Science indicates that purple and red foods contain powerful antioxidants. But what is unique about cherries is that they contain specific anothycyanins that have been shown to block enzymes called cyclooxygenase 1 and 2, thereby reducing pain from inflammation. Research seems to support that cherries are a rich source of these anthocyanins – greater than other fruits and berries. This enzyme inhibiting activity has found to be similar to the actions of ibuprofen. More research is on the horizon.

One study conducted by Oregon Health and Sciences University seems to indicate the power of cherries on inflammation. Runners drank tart cherry juice twice a day for seven days prior to and on the day of a long-distance relay. Participating runners reported noticeably less muscle pain following the race.

In addition to their anti-inflammatory properties, cherries are also a source of carbohydrate and high in Vitamin A and C, and also contain Vitamin E. Cherries are also a source of iron, magnesium, potassium, and folate. All of these nutrients are important for taking care of your health and your sport.

Here are a few ways to include cherries in your pre- and post-workout meals:

Pre-Workout
• Drink a 10 oz glass of tart cherry juice or cherry juice blend
• Add dried cherries to a cup of oatmeal or other whole grain cereal
• Consider substituting dried cherries for raisins in muffins or oatmeal cookies
• Combine frozen cherries with other berries and low fat yogurt in a smoothie



Post Workout
Remember to refuel within 30 minutes of exercising with a 3-4g:1g ratio of carbs to protein.
• Enjoy dried cherries with a handful of nuts for a quick grab-and-go snack
• Drink tart cherry juice with a sports bar
• Add dried cherries to a green salad along with a balanced dinner
• Add dried cherries in chili or pasta to add tang and nutrition


**Remember practice your nutrition game plan in practice before your big meet. Never try anything new on competition day!























Sources:
Choosecherries.com. [Internet]. Cherry Marketing Institute. [updated October 27, 2009; cited November 18, 2009]. Available from http://choosecherries.com/.

Murray M, Pizzorno J, Pizzorno L. Encyclopedia of Healing Foods. Atria Books; 2005.

Wood R. The New Whole Foods Encyclopedia. Penguin Books; 1999

Yeager S, Editors of Prevention Health Books. The Doctors Book of Food Remedies. Rodale; 1998.
Momentum Nutrition & Fitness 2009

Back to School Eating

Nutrition Tips
Back to School

Time for back to school shopping. Not clothes and backpacks…FOOD!! The key to starting the year with a winning plan is BE PREPARED! Make a list, go to the store, then pack a “food bag” before you go to school. BRING FOOD WITH YOU!!

1. PLAN: Nutrition and calorie (energy) needs go UP now that school has started.
8am Eat a balanced breakfast, for lasting energy
2 Toaster Waffles w Peanut Butter
Yogurt
Fruit
1 hard boiled egg

11am Eat lunch
1 peanut butter and jelly sandwich
1 banana
Glass milk (or milk/soy milk in box (no refrig needed, if on the go)

3 pm Snack
See Snack List


6pm Eat Balanced Dinner
4 oz Salmon (omega 3 fatty acids to help with brain function)
1 cup rice
Green Salad with Vinaigrette
1 whole grain roll
Skim or 1% milk

9pm Snack (if you are hungry)
Bowl of cereal
Fruit

2. EAT- Eat every 3 hours.
Eating frequently will help you maintain lean muscle mass! Also it will keep you from getting too hungry and being tempted to overeat. It helps you think best, too!

3. REST- Don’t forget to get plenty of sleep!

4. HYDRATE- Make sure to get at least 70 oz water every day! Bring a water bottle with you at all times. Fill it often!

Healthy (and Happy) Holidays!

By: Jaimie Morgan, Dietetic Intern, Bastyr University

The holidays are here already! How do we stay healthy, active and avoid that dreaded holiday weight gain?

Here are some helpful holiday recipe and eating tips, to help reduce your intake of fat and calories during this long (three months!) holiday season:

• Continue with your regular exercise routine – studies have shown that people who keep the weight off are also the ones who stick as much as possible to their food and exercise programs
• Choose meats (such as turkey) without the skin
• Modify your favorite high-fat recipes
• Eat slowly – set your fork down on the table between bites, talk with others and enjoy their company!
• Choose foods wisely – When choosing from a tableful of rich holiday foods, go for the fruits and vegetables first, then go back for the higher fat items like casseroles and meats
• Never go to a holiday party starving! Have a small, healthy snack before departing, like whole-grain crackers, cheese and a piece of fruit.
• Take care of yourself – Taking time for yourself by doing exercise, meditating and making healthy choices will help to relieve holiday stress!

There's a great example of a typical vs. healthy holiday meal at:
http://www.dietbites.com/calories-in-holiday-meal.html
as well as some great tips on how to trim the calories and fat!

And don't forget about exercise! Stick to your routine as much as possible, or add some of these fun holiday exercise opportunities:
• Shoveling snow
• Snowball fighting
• Skiing/Snowboarding
• Hiding presents
• Kissing under the mistletoe!

Have a healthy and happy holiday season, from the team at HealthyHusky!