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!

Creamy Penne Pasta and Chicken

It takes longer to cook the penne than to make the sauce! The roasted chicken can be bought pre-made from the grocery store deli. Delicious! Packed with protein and carbs, and you can add any of your favorite veggies as well.

HERE’S ALL YOU NEED TO DO

2 1/2 cups penne pasta, cooked as directed
4 tablespoons butter
1 garlic clove, crushed
1/3 cup onion, sliced
1/4 teaspoon salt
4 tablespoons flour
1 (15 oz.) can chicken broth
1/2 cup sour cream
1/2 teaspoon salt
1/8 teaspoon pepper
2 roasted chicken breasts, cut into bite size pieces (can be bought pre-made)
red pepper flakes, optional
grape tomatoes, sliced, optional

While the penne is cooking, melt butter in a medium sauce pan. Cook garlic and onions with 1/4 teaspoon salt, over medium heat, until onions have softened. Add flour and cook 1 to 2 minutes, stirring constantly.

Stir in broth, stirring frequently until sauce comes to simmer. Remove from heat.
Simply stir in the sour cream until it has melted. Be sure the pasta is well drained, then move to a large serving bowl. Top pasta with chicken pieces. Pour sauce over hot pasta, tossing well to get all that creamy sauce inside the pasta. Allow to stand a few minutes before serving, so sauce can thicken. Garnish individual plates with grape tomatoes and red pepper flakes.

This recipe is so good I can’t wait to make it again.

Source: SimpleDailyRecipes.com

Peanut Butter and Banana Breakfast

A simple, easy breakfast to eat on-the-go and keep you energized all morning.

HERE IT IS

2 slices whole wheat toast
2 tablespoons peanut butter
8 banana slices per sandwich
a glass of orange juice

We have had to hurry out the door every day this week. Making these breakfast sandwiches made it easy to eat on the go and kept us satisfied until lunch time.

Source: SimpleDailyRecipes.com

Carrot, Spinach and Rice Soup

This is an easy, super quick soup that’s healthy, nutritious, kid friendly and easy on the budget.

HERE’S ALL YOU NEED TO DO

2 tablespoons butter
1/4 cup chopped yellow onion
1 medium carrot, chopped the same size as the onion
1/4 cup parboiled white or brown rice (like Uncle Ben's or Minute Rice)
2/3 cup chicken broth
1 cup frozen spinach, thawed & squeezed dry
1 cup chicken broth
salt & pepper
Optional: 2-3 tablespoons light sour cream

In a medium sauce pan on medium heat, cook onions and carrots in butter with a pinch of salt, until tender. Add rice and cook until rice is a light golden color, then add 2/3 cup broth. When broth comes to a boil, reduce heat to a simmer, cover and cook until tender, 15-20 minutes.

Add spinach, 1 cup broth, season to taste with salt and pepper. Cook until spinach is hot. You’re ready to eat a light, flavorful soup.
If you like, add 2-3 tablespoons of light sour cream for a creamier texture, more calcium, protein and calories.

Source: SimpleDailyRecipes.com

Creamy Spinach and Ravioli

When I prep all my ingredients before cooking (give or take 15 minutes), this meal is cooked in 10 minutes. That’s including the heat-n-eat garlic bread on the side.

THIS IS ALL IT TAKES

1 (10 oz.) bag of frozen spinach, thawed
1 small yellow onion, thinly sliced
3 tablespoons oil
salt & pepper
4 tablespoons butter
4 tablespoons flour
1 vegetable broth cube
2 cups water
1/2 cup lite sour cream
1 family size package of fresh, ready to cook, four cheese ravioli
1 loaf of frozen heat and eat garlic bread
shredded Parmesan cheese
Preheat oven according to directions on garlic bread package.

Prep the garlic bread loaf on the cookie sheet. Prep spinach and onions, measure out the butter, flour, water and sour cream. Mince up the broth cube so it will dissolve better. Fill a large pot with hot water for cooking the pasta and set on high heat. Use a medium sauce pan for making the cream sauce and a small fry pan to saute the onions and spinach.

Start by adding 3 tablespoons of oil to the fry pan and heating it over medium to medium high heat. Add all BUT a 1/4 cup of onions and cook until softened. Add spinach, stir together and cook until heated through. Cover with a lid and remove from heat.

Next comes the cream sauce. Is the pasta water boiling yet? Yes? Good. Add the ravioli to the boiling water and pop the garlic loaf in the oven and set timer for 9 minutes. Lower the heat to medium on the pasta, and give the raviolis a gentle stir occasionally to keep them from sticking together.

Fully melt the butter in the saucepan over medium heat. Add the 1/ 4 cup sliced onions and cook until softened. Add the flour. Stirring continuously, cook the flour up to two minutes. Stir in the minced broth cube and 2 cups of water, until sauce is smooth and thickens a bit, 2-3 minutes. Turn off heat, gently whisk in sour cream until fully melted. Remove saucepan completely from electric burner.

If everyone in your family loves spinach then add it to the cream sauce now. Otherwise, when the ravioli is cooked and drained, pour the cream sauce over the pasta and allow to set. The sauce will thicken up and stick to the pasta…yummm. Top with shredded Parmesan cheese.

Oh and don’t forget about the garlic bread in the oven!

Source: SimpleDailyRecipes.com