Thursday, December 26, 2013

The rules for making nutrition New Year's Resolutions

As we near the ball drop and the welcoming of 2014, you can smell it in the air...people making New Year's Resolutions. So many ideas and hopes wrapped into one little statement that will magically last an entire year.

To be successful, these statements need to be chosen carefully. So here are few rules when making your New Year's Resolutions.

1. Don't make a New Year's Resolution
Wait - what? Yeah...really. Since when did one statement made on one night motivate anyone do anything for an entire year? Instead of making a one-year resolution, start with one month. How about something like "Since I want to lose weight, I am going to start drinking pop only 3 times per day." Once February rolls around, try, "I am going to drink only one pop per day". Continue this pattern with each month. Lets all resolve to think monthly...not yearly.

2. Think of a resolution as a goal...not a dream.
Sometimes the resolutions I hear are ridiculous. "My resolution is to go vegan. By the way I eat meat at every meal." "My resolution is to cut out all carb foods for good." Okay, as great as those may sound, lets be realistic. Instead of going complete vegan, try having a goal of eating vegetarian three days a week and continue from there. Instead of cutting out all carbohydrate foods, focus on cutting those that have little nutritional value and then talk with a dietitian who can assess whether cutting all carbs is a good idea.

Wednesday, December 18, 2013

Performance-Enhancing Christmas Delicacies

Christmas food that is both tasty and performance-enhancing?! Shut the front door!

...It's true. Christmas is one week from today. Cozy up next to these delicious holiday foods to enjoy some performance-enhancing benefits. The trick, of course, it to watch the portion size. Did I just rain on your parade? Don't leave just yet. Read on for Christmas happiness....

1. Dark-chocolate covered Berries
Why did I start with chocolate? Because I'm normal. Who wouldn't start with chocolate? Berries - strawberries, blueberries, raspberries and cherries - are chock full of antioxidants, which are shown to decrease inflammation in the body when incorporated via food. Covered in dark chocolate you get the extra anti-inflammatory benefit of the cocoa. So enjoy these, but stick to a handful at most.

2. Cinnamon Sweet potatoes
Okay, back to dinner food. One sweet potato boasts 3 grams of fiber, 283% of your daily need for Vitamin A and just 85 Calories. Topped with cinnamon you get added - yup - anti-inflammatory benefits. That should make your muscles feel better already.

Thursday, December 5, 2013

Recipes! Warm soups and chowders for the cold weather

There is nothing like a warm bowl of soup on a cold winter day. Because many of us across the United States are experiencing record low temperatures, I though the perfect article this week should bring some your belly. Here are a collection of recipes from across the World Wide Web. Soups and chowders that are not only delicious but performance-enhancing too.

What makes a good soup? A source of protein, complex carbohydrate and a bit of healthy fat too - plus don't forget lots of veggies! Note any modifications to the recipes listed below each recipe link. Stay warm!

White Bean Chicken & Chili - Giada De Laurentiis

This soup is loaded with inflammation-fighting fat, lean protein and antioxidants. Love! Yes I know it has a lot of ingredients, but that is where you get the flavor. I recommend you cut out the added salt (you'll get enough in the broth). If you are a spicy wimp like me, cut out the red pepper flakes as well. Pair with a salad and a piece of fruit and you have a yummy meal.