tag:blogger.com,1999:blog-65057075933701904702024-03-16T13:53:05.571-05:00Eat to Compete!RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.comBlogger242125tag:blogger.com,1999:blog-6505707593370190470.post-44398334849481918192019-05-16T11:46:00.001-05:002019-05-16T11:46:33.389-05:00Athletes: Take these 4 steps before using protein powder<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">Protein powders have really gained popularity in the last 10-15 years. But walk into any supplement store and you will see there are many to choose from. So, how do you decide which one to buy and how to begin using it? Follow these tips:</span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>Step 1: Determine the need</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;">Are you trying to lose weight? Bulk up? Lean out? Are you a vegetarian or vegan needing to up your daily protein intake for overall health? Figuring out why you think you need a protein powder is an important step before you buy a powder. Which foods have you tried first? Is there a way to get your protein at each meal and snack from food instead of powder? It is possible to meet your entire dietary protein needs from food. So, while some athletes do use protein powder, not all athletes need to or should use protein powder. Protein powder doesn't contain the same nutritional benefits that foods offer, because they are often low in nutrients like vitamins, minerals and fiber. So, before you reach for a powder, try what you can first with protein-based foods such </span>as meats, poultry, fish, nuts, nut butters, dairy, beans, soy/tofu and legumes.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: #990000;">Step 2: Buy a good product</span></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">If you determine there is a need for using protein powder, you want to be sure to buy a good product. Good products are not only processed well, but are also free of fillers you don't want. Pick a product that is certified as clean and safe. Visit <a href="http://www.nsfsport.com/certified-products/">http://www.nsfsport.com/certified-products/</a> to view certified supplement products. These products are third party certified to be free of illegal and banned substances and to actually contain what the label says. Whether or not you are an athlete being drug-tested, it is nice to know that you are using a product that has what you want and doesn't have what you don't want. I also recommend buying a pure protein powder (meaning, no carbohydrate or fat calories). This allows for the most versatility with the product as well as the motivation to find carbohydrate and fat calories from whole food.</span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>Step 3: Type might matter</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Studies have shown that different types of protein powder are metabolized slightly differently in the body. Whey protein is a quick-digesting protein and would be most ideal post-workout for recovery of muscle tissue. Casein is a relatively slow-digesting protein, so is better suited to be taken before bed for recovery and body composition changes overnight. Soy protein is a moderate-digesting protein. I generally only recommend soy protein powder post-workout to those athletes who are vegetarian or vegan; whey protein is my first choice. There are lots of other protein powders now on the market: pea, oat, rice, cranberry, egg, etc. Except in cases of allergies or intolerance, I recommend sticking with whey, casein or soy protein, as these three are the most extensively researched and provide the best package of not just protein, but also essential amino acids.</span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>Step 4: Don't go overboard</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">When it comes to protein powders, many athletes believe that more is better. However, I have had athletes put on body fat instead of muscle because they were using protein powders 3 or 4 times a day with double the dosage recommended. Too much protein intake can just as easily lead to body fat gain as too much fat or carbohydrate intake. <b>Use protein powders no more than once daily</b> to leave room for protein intake from real food. Protein powders should only be used for convenience; there is nothing magical about protein in powder form. Limit total grams of protein to <b>no more than 20-30gm per meal or snack</b> (that is grams of protein not the weight in grams of the powder). Check the label to determine how much this would be, but for most products, it is 1-2 scoops. Also note that typically in a post-workout setting, it is best to consume carbohydrate with protein. Drinking protein shakes during workouts is not beneficial to performance or body composition changes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span><br />
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<span style="color: #990000;"><b><i>RDKate</i></b></span></span></div>
RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-31886897760098738192019-04-16T20:05:00.000-05:002019-04-16T20:05:36.384-05:006 Tips for Planting a Performance-Enhancing Garden!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6v5AflfCqckNP8FoxEzkHzgpcI4i2D5WhTcCCjFp9-TRitdY6DPEjAJ3Wkz-fiGNMA9EOfT0cVC_cQDy845PPHMvD_0UUTJyGlFGubZ1aSR-XLQEPc-jWBqVru9-GAQsG2390F5c5fVM/s1600/IMG_4115.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6v5AflfCqckNP8FoxEzkHzgpcI4i2D5WhTcCCjFp9-TRitdY6DPEjAJ3Wkz-fiGNMA9EOfT0cVC_cQDy845PPHMvD_0UUTJyGlFGubZ1aSR-XLQEPc-jWBqVru9-GAQsG2390F5c5fVM/s320/IMG_4115.JPG" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">In the Midwest, it is almost outdoor vegetable garden time! While those who start seedlings inside have already begun the process; outside planting generally begins around Memorial Day Weekend. While you wait, now is a great time to plan your garden. If you have never gardened before, here are some tips to help you plant a successful and performance-enhancing garden.</span></div>
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>1. Determine your garden location</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://msue.anr.msu.edu/uploads/files/Choosing_SiteOSUWeb.pdf">Here</a> is a great resource for choosing a smart site for your garden. In short, choose a spot with plenty of sunshine and with access to a water source. Don't plant next to a large tree or shrub, as the plant will not only create shade but also take nutrients from the soil. Once you have determined your spot, the soil quality makes a huge difference. However, to best know what to add to the soil to make it great for planting, do a soil test. <a href="http://msue.anr.msu.edu/news/smart_gardeners_get_the_dirt_on_soil_testing">Soil testing</a> is the best way to know where your soil falls short in nutrient content. It also will make the actual gardening part easier since you have already perfected the soil. If you want to do a soil test, it needs to be done ASAP.</span></div>
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>2. Find your planting zone calendar</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To know when each vegetable can be planted or transplanted, find a planting zone calendar for your location. A quick internet search for "garden planting zone" will bring up many links that allow you to enter your zip code to find your zone number. Once you have your zone number, you can find a planting zone calendar like this <a href="http://veggieharvest.com/calendars/zone-5.html">one</a>. </span></div>
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>3. Determine which vegetables you consume the most</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Once you have identified your planting location, with your zone calendar in hand, determine which vegetables you would like to grow. If you are brand new to gardening, start small with perhaps 3-4 different vegetables. Pick those you eat the most to assure no produce goes to waste. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHqusjIbad8t5mHUCr01lHWq__BbPtNBnLKuwiLWOxNR9rqfV3BBTjQfPPu2pHJuRM43gtxSSm18XGATnjQkIdurZno6LQZFVsm1UX0X5L5xGyHezP7a8pYNcT2osiQTv6IkzfgxgPgcQ/s1600/IMG_1258.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHqusjIbad8t5mHUCr01lHWq__BbPtNBnLKuwiLWOxNR9rqfV3BBTjQfPPu2pHJuRM43gtxSSm18XGATnjQkIdurZno6LQZFVsm1UX0X5L5xGyHezP7a8pYNcT2osiQTv6IkzfgxgPgcQ/s320/IMG_1258.JPG" width="240" /></a><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>4. Choose darker varieties of vegetables</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To make the garden especially <i><span style="color: #990000;">performance-enhancing</span></i>, choose as many darkly-colored vegetables as you can. These vegetables are the highest in nutrients. Lettuces are particularly easy to grow, as well as radishes, bush green beans, tomatoes, peppers, beets and zucchini - which are all packed with performance-enhancing nutrients. Once you choose your vegetables, scheduled plantings using your zone calendar.</span></div>
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>5. Water with care</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When seeds or seedlings are first planted, they require frequent watering to help get them established in the soil. However, after daily water for the first week or so, normal rainfall is often enough to keep the garden moist. To know if the garden needs water, check the dirt for any drying/cracking or plant leaves for any wilting. </span></div>
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>6. Harvest your spoils!</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">There is nothing like harvesting produce right from your own backyard. Before you know it, the first round of lettuce and beans will be ready to pick. You can't get more local than that! Just keep a close eye on your garden so you keep up with harvesting. This will assure no produce goes to waste. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Not the gardening type? Try your local farmer's market this summer for the best in high-nutrient produce! To find a farmer's market in Michigan, <a href="http://mifma.org/findafarmersmarket/">click here</a>. If you live in another state, trying searching online for a "farmer's market in [state]."</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span></div>
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b><i>RDKate</i></b></span></div>
RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-43416585452682961462019-03-04T12:19:00.001-06:002019-03-04T12:19:24.273-06:00Athletes: Meatless Meals for the Win!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjspJkjIog65xIThtnotOGoZcQhr91GdLtu1DVQAa-hvZXWRSOqKc_zPMpSQUlY91vsJzysKNf8Z1TB3JToOMz_EdHM6qfaNZAttPj14rKhL5PTaBuMQC08L20zlRUqn36iyQNf0wpmplE/s1600/vegetarian-protein.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="310" data-original-width="472" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjspJkjIog65xIThtnotOGoZcQhr91GdLtu1DVQAa-hvZXWRSOqKc_zPMpSQUlY91vsJzysKNf8Z1TB3JToOMz_EdHM6qfaNZAttPj14rKhL5PTaBuMQC08L20zlRUqn36iyQNf0wpmplE/s320/vegetarian-protein.jpg" width="320" /></a></div>
For many people, the term "<b><span style="color: #990000;">meatless meals</span></b>" makes them cringe while they imagine a block of tofu slapped between two pieces of bread. But going "meatless" doesn't have to mean sacrificing on flavor. Read on to get some great ideas to make meatless cooking delicious.<br />
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<span style="color: #990000;"><b>Why would you go meatless?</b></span> Research has shown that increasing intake of legumes, beans and fish is good for your heart and your brain. This style of eating increases your intake of fiber and omega-3 fatty acids and decreases intake of saturated fat. Eating meatless at least some of the time has been shown to decrease overall mortality and increase favorable health outcomes.<br />
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Do you have to avoid meat all of the time to see a health benefit? While some people do so for many reasons, do not feel like this is an all or nothing quest. Consider being a "<b><span style="color: #990000;">flexitarian</span></b>" by eating meatless only a few meals each week. The other meals, focus on eating lean meat options such as 90/10 ground beef, pork loin, skinless chicken and turkey. Incorporating meatless meals this way is often much less overwhelming. What I love about going meatless at least occasionally is it forces us to expand our meal list and overall variety in our diet. How many of us our simply creatures of habit when it comes to weekly meals? (Come on...let me see that hand.)<br />
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Is there a good and bad way to go meatless? Vegetarians and vegans can eat just as poor of a diet as those who eat meat. Macaroni and cheese, for example, is vegetarian, but surviving on this alone is not a healthy choice. Here are some ground rules to going meatless:<br />
1. <b><span style="color: #990000;">Know your protein sources.</span></b> For meals that don't include fish, aim to have 2 separate protein options in that meal to assure your total protein intake is high enough. Meat-free protein foods include:<br />
-Seafood: any type of fish or crustacean is considered a meatless protein<br />
-Dairy: milk, yogurt, cottage cheese, cheese<br />
-Eggs<br />
-Beans: starchy beans like black beans, kidney beans, chickpeas and white beans<br />
-Nuts and seeds: including peanut butter, almond butter and sunflower seed butter<br />
-Lentils<br />
-Tofu: including all consistencies of tofu, tempeh and edemame<br />
-Seitan: for those who are a little more adventurous in the meat-free arena<br />
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2. <b><span style="color: #990000;">Once you have picked a protein</span></b>, pair with brightly colored vegetables for fiber, vitamins and minerals.<br />
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3. <span style="color: #990000;"><b>Round out the meal</b></span> with a whole grain like brown rice, quinoa, bulgar, meusli or a whole wheat bread.<br />
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4. <span style="color: #990000;"><b>If you don't already</b></span> have a nut or seed source, choose a healthy fat to top everything off, such as avocado, olive oil, oil-based salad dressing, olives, ground flaxseeds or chia seeds<br />
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My experience working with meatless meal converts is that comfort working with meatless proteins decreases as we work our way down that list in #1. So, I'm going to share some of my favorite recipes to help ease you into meatless meals. Be creative, expand your pallet, have fun and contribute to your health by trying meatless meals!<br />
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<b><span style="color: #990000;"><a href="https://thestayathomechef.com/easy-5-ingredient-baked-salmon/">Easy Baked Salmon</a> </span></b>- Cooks quickly for a fast weeknight dinner. Cut the butter by about half.<br />
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<a href="https://www.allrecipes.com/recipe/221198/transformed-spinach-mushroom-quiche/"><b>Transformed Spinach Mushroom Quiche</b></a> - Packed with veggies, let those eggs shine at dinnertime!<br />
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<a href="https://www.budgetbytes.com/sun-dried-tomato-kale-and-white-bean-skillet/"><b>Sun Dried Tomato, Kale & White Bean Skillet</b></a> - One of the easiest ways to use beans is to make a favorite Mexican dish using black beans or tilapia, but omitting meat. However, I also love this recipe because it is so simple yet bursting with flavor!<br />
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<a href="https://www.allrecipes.com/recipe/186378/sweet-potato-carrot-apple-and-red-lentil-soup/"><b>Sweet Potato, Carrot, Apple & Red Lentil Soup</b></a> - Lentils tend to be the most unfamiliar option on this list. Don't be afraid! They cook very similarly to rice, yet are significantly higher in protein. Try this recipe - you won't even know they are in there!<br />
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<b><a href="https://minimalistbaker.com/crispy-peanut-tofu-cauliflower-rice-stir-fry/">Crispy Baked Peanut Tofu</a> </b>- If you have said no to tofu in the past, you won't after trying this dish. While the extra step of the baking the tofu does lengthen the process, it really improves the texture because it dries out the tofu. You could do this step in advance on the weekend and then finish the dish on a weeknight.<br />
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I would love to hear how you liked the dishes! Email me any time at RDKate@RDKate.com.<br />
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Your "Flexitarian" Nutrition Coach,<br />
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<b><i><span style="color: #990000;"><br /></span></i></b>
<b><i><span style="color: #990000;">Kate Davis MS, RD, CSSD, LDN</span></i></b><br />
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<a href="https://www.bing.com/images/search?view=detailV2&ccid=j0YRml8p&id=299E7CBD1B39D750A127F4E88A75BEA4E7167F3B&thid=OIP.j0YRml8pHCvRKSb5XynNrAAAAA&mediaurl=http%3a%2f%2fwww.tomcorsonknowles.com%2fblog%2fwp-content%2fuploads%2f2012%2f03%2fvegetarian-protein.jpg&exph=310&expw=472&q=vegetarian+food&simid=608028215088122135&selectedIndex=0&qft=+filterui%3alicense-L2_L3_L4&cbir=sbi&ajaxhist=0"><span style="color: black; font-size: xx-small;">Picture source</span></a>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-8100048033194993452018-12-05T09:03:00.000-06:002018-12-05T09:03:13.322-06:00FUELING soups and chowders for the winter season<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8_NAZmJXIzYVrZmaW7_g2OQse4sDz8mG5C5hXkbNvweL09g6RWvzNUjmE4Y35JNkJt3KF-kbUKJKdevnCPy-xWv_0hBvbzIScOCU63Hi3RfsdMBbK68xemLVvpPm4rpijFUbkMfX7Da0/s1600/soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8_NAZmJXIzYVrZmaW7_g2OQse4sDz8mG5C5hXkbNvweL09g6RWvzNUjmE4Y35JNkJt3KF-kbUKJKdevnCPy-xWv_0hBvbzIScOCU63Hi3RfsdMBbK68xemLVvpPm4rpijFUbkMfX7Da0/s320/soup.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">There is nothing like a warm bowl of soup on a cold winter day. Here is a collection of recipes from across the internet. These soups and chowders are not only delicious but performance-enhancing too.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">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! I have noted any healthy modifications to a recipe below each recipe link. Stay warm!</span><br />
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<strong><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">White Bean Chicken & Chili - Giada De Laurentiis</span></strong><br />
<a href="http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html"><span style="font-family: "arial" , "helvetica" , sans-serif;">http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html</span></a><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">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.</span><br />
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<strong><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Crock Pot Minestrone - Taste of Home</span></strong><br />
<a href="http://www.tasteofhome.com/recipes/hearty-slow-cooker-minestrone-soup"><span style="font-family: "arial" , "helvetica" , sans-serif;">http://www.tasteofhome.com/recipes/hearty-slow-cooker-minestrone-soup</span></a><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Warm, delicious soup ready for me when I walk through the door? Yes please! I recommend you cut out the pepperoni and use whole-wheat elbow macaroni. Add some fruit for a complete meal.</span><br />
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<strong><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Lentil Soup - Giada De Laurentiis</span></strong><br />
<a href="http://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe/index.html"><span style="font-family: "arial" , "helvetica" , sans-serif;">http://www.foodnetwork.com/recipes/giada-de-laurentiis/lentil-soup-recipe/index.html</span></a><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Yes I used two recipes by Giada. If her food wasn't so tasty, this wouldn't be a problem. Lentil soup is one of my absolute favorites! For this recipe, double up on the celery and carrots. Personally I would leave out the pasta, but if you want it - use a whole wheat variety. Pair with a whole-wheat pita (if you didn't put pasta in the soup) and a salad and this is heaven!</span><br />
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<span style="color: #990000; font-family: "arial";"><strong>Simple Turkey Chili - AllRecipes</strong></span><br />
<span style="font-family: "arial";"><a href="http://allrecipes.com/recipe/simple-turkey-chili/">http://allrecipes.com/recipe/simple-turkey-chili/</a></span><br />
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<span style="font-family: "arial";">A great soup to end with - traditional chili (well...almost). Using lean ground turkey will substantially lower the saturated fat level (vs. ground beef). Alternatively, use a 93/7 ground beef. For this recipe, I recommend leaving out the salt. Pair with some fruit and a piece of cornbread (because it's chili...).</span><br />
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<span style="font-family: "arial";">Be Extraordinary,</span><br />
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<span style="color: #990000; font-family: "arial";"><strong><em>RDKate</em></strong></span><br />
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<span style="font-family: "arial";"><em><span style="font-size: xx-small;">Picture source: </span></em><em><span style="font-size: xx-small;"><a href="http://www.flickr.com/photos/linecon0/">http://www.flickr.com/photos/linecon0/</a></span></em></span><br />
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RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-60932007768607437172018-06-29T15:36:00.001-05:002018-06-29T15:36:54.281-05:00How To: Creating a Plan for Hydration During Workouts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1bLQ0-QZ_I_FG026TawAVhBg9Y2W7nR9JO4hw8oIU2Ne56NK4NFWmGkQ4WaWDYmvuvbfCHxkYoQ4FVAJwEM5dpbiCecxqkdXpfQIo-ijIKFug3tZwLDrCMHtZnckoGvloTVk94jySKew/s1600/water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="474" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1bLQ0-QZ_I_FG026TawAVhBg9Y2W7nR9JO4hw8oIU2Ne56NK4NFWmGkQ4WaWDYmvuvbfCHxkYoQ4FVAJwEM5dpbiCecxqkdXpfQIo-ijIKFug3tZwLDrCMHtZnckoGvloTVk94jySKew/s320/water.jpg" width="237" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">While athletes are often aware of the importance of hydration, few have a plan for how they will hydrate based on their individual needs. What I observe is that the majority of athletes either only drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the body's hydration level. This means that by the time an athlete feels thirsty, he/she is already 1% dehydrated. At 2% dehydration, performance can be decreased by as much as 10%. Thirst is also often stunted during activity due to the intensity of the training. Luckily, there is an easy way for every athlete to get an idea of where their fluid needs range...</span><br />
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<a name='more'></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Sweat rate testing</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">By using pre- and post-weights, athletes can quickly calculate the amount of fluid their bodies sweat out during exercise. This is because in an acute training session, the only true weight that is lost is water (not muscle or fat). So any change seen on the scale can be completely attributed to water. Here is an example:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Male Athlete Pre-weight: 155</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Male Athlete post-weight: 152</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Total weight lost: 3 pounds</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Every pound lost is equal to 16 ounces of sweat. So, assuming this workout was 1 hour long, this athlete sweat 48 ounces (or 6 cups) of fluid during training. Now, for this athlete, 3 pounds is in fact 2% of his body weight. So, a 3 pound loss during training could have negatively impacted his performance of the training session he just completed. Moving forward, <i>this athlete now knows that for a similar intensity training, he should be drinking at least 3 cups fluid during that training session to cover for at least half of his sweat losses, assuring he is no more than 1% dehydrated.</i></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">It is important to note that when performing a sweat rate test, athletes cannot go to the bathroom (unless they want to measure the volume of output). If anything is eaten, the weight of the food needs to be added into the equation, as that affects the post-weight. It is a good idea if training sessions last a solid 60 minutes to get good data on the body's sweat amounts. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If an athlete finishes a workout and has lost weight during that workout, that athlete should drink 3 cups of fluid per pound of weight lost during that workout. This is to help the body with the rehydration process. So, in the example above, the athlete lost 3 pounds. That means he should be drinking 9 cups in the 1-2 hours post workout to help with rehydration!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Hopefully, with better knowledge of his sweat rate, he can prevent such large sweat losses in the future. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">With a scale and attention to detail, obtaining better knowledge of fluid replacement is just a workout away.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><b><i><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">RDKate</span></i></b><br />
<b><i><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i></b>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-28980445841040023092018-05-08T12:00:00.001-05:002018-05-08T12:00:36.336-05:00HOW TO: Competition Nutrition for Triathlon/Marathon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTGY__o3Y0tbQzpuSQ0lJf3-wU3xwtVIkEz1HkLwLnknosupte6eCNvclA-JcGYl9PXR3SvQPuxo4Hnz0NOAZOt1RJEzLxIsDg96NfHXv4GIHqLESB68OP-AWVxdCMUBV-GUIuPUWRMHE/s1600/cyclers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="321" data-original-width="474" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTGY__o3Y0tbQzpuSQ0lJf3-wU3xwtVIkEz1HkLwLnknosupte6eCNvclA-JcGYl9PXR3SvQPuxo4Hnz0NOAZOt1RJEzLxIsDg96NfHXv4GIHqLESB68OP-AWVxdCMUBV-GUIuPUWRMHE/s400/cyclers.jpg" width="400" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">One of the top mistakes I see endurance athletes make is trying products or a fueling regimen for the FIRST TIME during a race. This is a horrible idea, as this can lead to GI distress, underfueling and bonking. Instead of waiting until race day, start thinking now about your race-day nutrition. When planning fueling, address each of the following nutrients. </span><br />
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<i><span style="font-family: Arial, Helvetica, sans-serif;">If you want a more personalized plan, <a href="https://www.scandpg.org/">find a sports dietitian</a> who can create a race nutrition plan for you, or email me to help you out at RDKate@RDKate.com. </span></i><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Carbohydrates:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Competing less than 3-4 hours = 30-60gm carbohydrate/hour of competing</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Competing over 4 hours = 60-90gm carbohydrate/hour of competing --> carbohydrates need to contain varied sources of sugar to decrease the chance of GI distress</span><br />
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<i><span style="font-family: Arial, Helvetica, sans-serif;">Common carbohydrate amounts in race fuel:</span></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8 oz sports drinks: 15gm</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 gel pack: 24-28gm</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 shot blocks: 24gm</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 medium banana: 30gm</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Hydration:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Fluid needs vary in athletes due to individual sweat rates, clothing and temperature. Very generally, the recommendation is 8-12 oz of fluid every 15-20 minutes. Weighing before and after a 60 minute training where no solid foods were ingested can give an athlete an idea if fluid intake during the training session was adequate. Weight should drop no more than 1.5% to assure adequate hydration.</span><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;">Electrolytes:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Like fluid, electrolyte needs in athletes also vary. While sweat electrolyte testing exists, it's not readily available. The research is also not clear on what percentage of electrolyte loss needs to be replaced during competition or training. Athletes should start with incorporating sports products that have electrolytes in order to meet their carbohydrate needs (sports drinks, gels, blocks, etc.). Then, any symptoms of poor electrolyte intake should be address with an increase in electrolytes. Several electrolyte capsule or drink mix-in tabs exist for this purpose. Symptoms of electrolyte imbalance might include muscle cramping or spasms, headaches, dizziness, nausea and bloating/puffiness of the face and hands. The biggest concern with poor electrolyte intake is a slower-pace athlete who consumes excessive amounts of water but no sports drink (and therefore, no electrolytes). This can lead to a condition called hyponatremia. Again, incorporate electrolytes into your fueling pattern to decrease your risk of this condition.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><i><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">RDKate</span></i></b><br />
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<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-65877708504061504722018-03-05T10:18:00.003-06:002018-03-05T10:18:59.837-06:005 things you should do now before your next marathon or triathlon<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk7f1S6V7cMW9faHOaPe9lJM4dYAThDt1lEClVswImPW4fWOuYgD0ARzJSYBY9oU2T2p-abITCgoaTH4leEQ9yaY6oKypnZFKPBVchzAMDMLgagGpvIczeBUFsJpuB0fBgLqIYm6dZd9U/s1600/00242_Capture_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk7f1S6V7cMW9faHOaPe9lJM4dYAThDt1lEClVswImPW4fWOuYgD0ARzJSYBY9oU2T2p-abITCgoaTH4leEQ9yaY6oKypnZFKPBVchzAMDMLgagGpvIczeBUFsJpuB0fBgLqIYm6dZd9U/s320/00242_Capture_1.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Marathon and triathlon training takes time and commitment. If you are asking your body to do this type of training, you must fuel it well. Even though it is only March, it isn't too early to get going with your nutrition plan. <span style="color: #990000;">Here are 5 things you should do NOW before you step on the starting line.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>1. Increase your fuel to cover your training</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Every day, you need to cover for what you run, bike or swim. This is not just during the workout (though that is important too), but at meals and snacks outside of your workouts as well. Many endurance athletes do not eat enough to cover for their training, which makes it hard for the body to recover and prepare for the next run. This can lead to injuries or illness during training. A rule of thumb is that you burn about 100 kcal per mile you run. Add this number to a base of 1500-1800 kcal daily for metabolic functions and daily activities outside of running. This is the total you should be eating each day. </span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>2. Increase your fluids to support efficient fuel usage</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Nutrients are metabolized and transported throughout the body using water. Therefore, make sure you are drinking fluids throughout the day (again - not just during workouts) to better help the body use that food you are eating. Not sure if you are drinking enough? Use the color of your pee as a guide - when you pee (which you should be peeing multiple times daily), it should be a light yellow color (think lemonade). </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>3. Check out the race course</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">How can you train well if you don't know what to expect? It is great to know if a course is hilly or flat, but it is also important to know where the aid stations are located and what each aid station will provide. Check it out now so you know what type of products to try out. Race day is not a good day to try a brand new product handed to you on course.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>4. Practice your plan</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Once you know what the course provides, you should be training with those products (unless you intend on carrying your own fuel). You need to create your race nutrition plan and start practicing it weeks in advance to make sure it is spot-on come race day. A general starting point is 8-12 oz of fluid every 20 minutes and 30-90gm carbohydrate per hour. The longer your race, the more carbohydrate you should take in hourly. So, IronMan Triathletes should take in closer to 90gm/hr whereas some Marathoners can get away with 30gm/hr. Not sure where you fit? Aim for 60gm/hr, train it and adjust based on energy levels and stomach tolerance.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>5. Make sleep a priority</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">While this isn't technically a nutrition-focused point, good sleep plays a huge role in recovery. Make sure you are sleeping 7-9 hours each night on average. This will help your body most effectively use the food you eat for recovery and rebuilding overnight.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>RDKate</b></span>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-63134333528141930552018-02-08T19:26:00.000-06:002018-02-08T19:39:05.626-06:00How to: Know how much you should drink during exercise<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWKHcYIR_5Jbz3CVXllptfpOhB3tt-jfOTHN7MFXVrkSDb0JiHwFVvoaah325qgELYmw6Eoi1jpwDHJjpc1MWPUuk_V3E0OO06p7n8eTusWJg5CHsyqE0sn3MRbVDBHQh6Laxn1q82DUg/s1600/sweat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="444" data-original-width="668" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWKHcYIR_5Jbz3CVXllptfpOhB3tt-jfOTHN7MFXVrkSDb0JiHwFVvoaah325qgELYmw6Eoi1jpwDHJjpc1MWPUuk_V3E0OO06p7n8eTusWJg5CHsyqE0sn3MRbVDBHQh6Laxn1q82DUg/s320/sweat.jpg" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">If you having been training for a least a while, you have probably heard that it is important to hydrate during training. What few athletes know, however, is how much fluid is adequate. What I observe is that the majority of athletes either just drink when they are thirsty or take a few sips when the coach tells them they can. But, the thirst mechanism lags behind the body's hydration level. This means by the time an athlete feels thirsty, he/she is already 1% dehydrated. Make it to 2% and you can see real performance detriments. On top of that, thirst is often stunted during activity due to the intensity of the training. Luckily, there is an easy way for every athlete to get an idea of where their fluid needs range.</span><br />
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Sweat rate testing</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">By using pre- and post-weights, athletes can quickly calculate the amount of fluid their bodies sweat out during exercise. This is because in an acute training session, the only true weight that is lost is water (not muscle or fat). So any change seen on the scale can be completely attributed to water. Here is an example:</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Male Athlete Pre-weight: 155</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Male Athlete post-weight: 152</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Total weight lost: 3 pounds</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Every pound lost is equal to 16 ounces of sweat. So, assuming this workout was 1 hour long, this athlete sweat 48 ounces (or 6 cups) of fluid during training. Now, for this athlete, 3 pounds is in fact 2% of his body weight. So, a 3 pound loss during training could have negatively impacted his performance of the training session he just completed. Moving forward, <i>this athlete now knows that for a similar intensity training, he should be drinking at least 3 cups fluid to cover for at least half of his sweat losses, assuring he is no more than 1% dehydrated.</i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It is important to note that when doing a sweat rate test, athletes cannot go to the bathroom (unless they want to measure the volume of output). If anything is eaten, the weight of the food needs to be added into the equation, as that affects the post-weight. It is a good idea if training sessions last a solid 60 minutes to get good data on the body's sweat amounts. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">With a scale and attention to detail, obtaining better knowledge of fluid replacement is just a workout away.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<b><i><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">RDKate</span></i></b><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><i><a href="https://www.bing.com/images/search?view=detailV2&ccid=N4l%2f0giy&id=1C428AD5D7C88F3362D7DBB07050CC204E3D11A1&thid=OIP.N4l_0giyf0qWLeD-FEVcrwHaE7&mediaurl=https%3a%2f%2f62e528761d0685343e1c-f3d1b99a743ffa4142d9d7f1978d9686.ssl.cf2.rackcdn.com%2ffiles%2f46653%2fwidth668%2fgj9s6b6r-1397715491.jpg&exph=444&expw=668&q=athlete+sweat&simid=608048048455945759&selectedIndex=16&qft=+filterui%3alicense-L2_L3_L4&ajaxhist=0">Picture source</a></i></span>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-4160611221167157982017-12-07T11:43:00.005-06:002017-12-07T11:43:51.709-06:00Tasty treat recipes for the holidays that *gasp* are smart choices too!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilRxpI8XuvNG2Tdz6Mx97qseVIdugYMqlP0LSkd0HrizEDZzb1iyQRj2QUzWRsSFQyLpJMEaefxr5nTKXQPREXhRdmJdF6Nk2Ri9_NgkaVQCh1heO2ftFR4wbp74782cfpIaWSeLx9Tn4/s1600/tree.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="288" data-original-width="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilRxpI8XuvNG2Tdz6Mx97qseVIdugYMqlP0LSkd0HrizEDZzb1iyQRj2QUzWRsSFQyLpJMEaefxr5nTKXQPREXhRdmJdF6Nk2Ri9_NgkaVQCh1heO2ftFR4wbp74782cfpIaWSeLx9Tn4/s1600/tree.jpg" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Wh</span><span style="font-family: "arial" , "helvetica" , sans-serif;">o says that desserts can’t offer good nutrition? The trick is to make desserts that actually provide some nutritional benefit other than being low in calories, fat or sugar. Here are some sweet ideas that can be brought to any holiday gathering while also providing some performance-enhancing benefits!</span><br />
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<em><span style="font-family: "arial" , "helvetica" , sans-serif;">*Disclaimer: While better optoins, these treats should still be consumed in moderation</span></em></div>
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<a href="http://www.foodnetwork.com/recipes/food-network-kitchens/peanut-butter-mousse-recipe.html"><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><strong>Peanut Butter Mousse</strong></span></a><span style="font-family: "arial" , "helvetica" , sans-serif;"> <span style="mso-spacerun: yes;"> </span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">With the only ingredients being tofu, peanut butter, and confectioners sugar it doesn’t seem like there’s much too it. However, it provides 10g of protein from the tofu and peanut butter, only 17g of carbohydrate, and 13g of the healthy fat. *Don't be scared by the tofu - you won't even taste it!</span><br />
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<a href="http://thehealthyfoodie.com/luscious-creamy-decadent-and-totally-guilt-free-chocolate-pudding/"><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><strong>Chocolate Pudding</strong></span></a><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">This recipe combines several ingredients that athletes commonly turn to for proper fueling. It gets its creaminess from avocados, which contain omega 3 fatty acids, are shown to have antioxidant properties and potentially decrease inflammation. The cinnamon and the dark cocoa are not only the flavor enhancers, but are sources of antioxidants that can be beneficial for recovery. Bananas are another main ingredient and also an athlete staple when it comes to getting a good source carbs and fiber.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The rest of the ingredients provide great protein: egg white, Greek yogurt, peanut butter, and whey protein powder. The dessert alone provides 24g of protein and 8g of fat, only 1g being saturated.</span></div>
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<em><span style="font-family: "arial" , "helvetica" , sans-serif;">*Leave out the protein powder unless this is your main/only source of protein for the meal or snack. Remember, 25-30g of protein is the max you want at one sitting. So, if just a meal addition, the protein powder isn't a necessary ingredient here. </span></em></div>
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<a href="http://www.foodnetwork.com/recipes/food-network-kitchens/crunchy-peanut-butter-thins-recipe.html"><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><strong>Crunchy Peanut Butter Thins</strong></span></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Crunchiness is not the only thing that sets this recipe apart from the others. While it contains the typical “healthy dessert ingredients” (peanut butter, rolled oats, whole wheat flour, dark chocolate, cinnamon, etc.) offering the usual benefits of antioxidants, fiber, and protein, this recipe also has wheat germ and chia seeds. Wheat germ contains many B vitamins, necessary for metabolism, and vitamin E another essential nutrient with many uses in the body. Chia seeds are another nutrient dense food, known namely for it’s omega 3 fatty acids. These more unique ingredients make this dessert a great treat option!</span><br />
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<a href="http://www.health.com/health/recipe/0,,10000001540258,00.html"><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><strong>Quick Baked Pears</strong></span></a><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">This recipe is fast, easy and doesn’t require many ingredients. The gist of it is a piece of fruit covered with granola, cinnamon, and dried cranberries all with their own positive qualities including 4g of fiber, vitamins, minerals, and antioxidants. Not to mention that pears are in season and can make a beautiful holiday dessert.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><em>*Try baking them in the oven</em><o:p> </o:p></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><strong><span style="color: #990000;">Dark Chocolate Covered Berries</span></strong></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Melt dark chocolate and then dip, coat, or cover berries with it. I recommend berries such as blueberries, strawberries, raspberries, and even pomegranate seeds. These berries are packed with antioxidants and anti-inflammatory power...not to mention the extra antioxidants from the dark chocolate.</span></div>
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<a href="https://www.blogger.com/null" name="_GoBack"></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><em><o:p> <strong><span style="color: #990000;">.....</span></strong></o:p><strong><span style="color: #990000;">Not a bad way to indulge in holiday treats while also providing beneficial nutrients to the body and promoting your physical activity!</span></strong></em></span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Be Extraordinary,</span></div>
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<strong><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><em>RDKate</em></span></strong></div>
RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-45135068037603448752017-10-05T12:25:00.000-05:002017-10-05T12:28:25.056-05:00What sports dietitians wish athletes knew (and aim to teach them!)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioh8UHosks6pTHXaYIJ7vKjh3cLTFIpBihXywtdkatCRnvXONPIJjmpyLHW-zdMfud12IzI_u0dbjieK1zpqe4J6RqdFvZY2jp2hQ9enKmbFzYgr3QSjEBco8dg2ffnrSQ503aDlFNXb4/s1600/IMG_8464.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioh8UHosks6pTHXaYIJ7vKjh3cLTFIpBihXywtdkatCRnvXONPIJjmpyLHW-zdMfud12IzI_u0dbjieK1zpqe4J6RqdFvZY2jp2hQ9enKmbFzYgr3QSjEBco8dg2ffnrSQ503aDlFNXb4/s320/IMG_8464.JPG" width="320" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Every fall, I work with athletes brand new to me - whether at the college I consult with, the young Olympic hopefuls I work with or in my personal practice of athletes both young and seasoned. And while there are so many different things I teach depending on the need, at the core there are a few things I wish my athletes knew, that I aim to teach my athletes and that I hope my athletes truly believe.</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>1. There is no one-size fits all</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I, too, wish that nutrition was black and white. I wish I could recommend one pre-workout snack and have it work amazingly for every athlete. That simply is not the case. So, when I recommend 6 different pre-workout fueling options, I hope you understand that we are simply trying to find the best one that works for YOU. And just because Suzie down the street eats this or doesn't eat that, this doesn't mean it is the right choice for you. Lets find that right choice together, for your body type, goals, phase of training, food preferences, medical history, gender and age using as much of the science as possible.</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>2. What you eat really DOES matter</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Yes, well-planned eating really is that important. Yes, vegetables really are that important. No, it really isn't that difficult to eat fresh and "healthy," given a certain level of commitment. A level equivalent to what you give your daily workouts. I hear you that you didn't grow up eating this way or that the thought of that food makes you gag. All I can do is encourage you and remind you that the athlete with the best diet will always succeed over the one of equal talent with a crappy diet. </span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>3. There is a reason a fad diet is called a fad</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">It sounds so ideal, right? A diet where you only cut out these 23 things and all of your dreams come true! Every diet works the same way: it creates a calorie deficit. Whether one diet cuts out one food group or another cuts out another food group. They all have the same end: calorie deficit = weight loss. Unfortunately, many often end up gaining most of that weight back when the unrealistic diet becomes too much for "real life." Can you eat everything you want to and still lose weight? Yup. Is that much more difficult, causing you to address perhaps some long-standing issues with food and eating and/or paying closer attention to hunger and satiety signals? Most likely. But the result is a success that is far more long-term than any fad diet. </span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>4. Those pills and powder are almost always a waste of money</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">There is a reason I don't sell any supplements. In most cases, they are a scam. There, I said it. A lucrative scam, but a scam nonetheless. I don't care how "pure", "organic" or "natural" your supplement claims to be. Even the best product can be a waste of money if it is either not effective or not necessary for the individual taking it. Except in cases of medical deficiency (and maybe convenience), for most people real food is all you need.</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b>5. I have no agenda for how you eat...as long as it is performance-enhancing</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">This is no lie. It matters little if you choose to be vegetarian, vegan or gluten-free or perhaps organic, free-range or grass-fed only. Any eating style can be done very well or horribly wrong. I'm not here to change your emotional (ethical) connection with food. My job is to teach you how to fuel well after your decision has been made. Might there be several negatives to the fueling pattern you have chosen? It can't be argued that any time several food groups are cut out, the difficulty of fueling increases. But, that doesn't make it impossible. It just means you have to work a little harder. In my experience, the athlete truly committed to their choice of eating style is willing to do that.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">While this isn't everything I wish athletes knew, it is a good solid start. I hope it is enlightening for you to get in my head a little and hear what I "really think."</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><i><b>RDKate</b></i></span>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-73604359663691722772017-07-07T09:27:00.000-05:002017-07-07T09:27:28.597-05:00When Plain Water Just Doesn't Cut It<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwcEoNpALCNF4XQT9LdP3Db9WipOXOLQImUvjBFhMaDQaKABrWAkv6EnQCu0woRBWXSuWBl63JD23OcBcQv_x0mVs5-uSUqJx5fRqiU69eu6szI50h53mVpIwXd9Gd1-JZ3-rgztttmo/s1600/Infused+water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="507" data-original-width="814" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLwcEoNpALCNF4XQT9LdP3Db9WipOXOLQImUvjBFhMaDQaKABrWAkv6EnQCu0woRBWXSuWBl63JD23OcBcQv_x0mVs5-uSUqJx5fRqiU69eu6szI50h53mVpIwXd9Gd1-JZ3-rgztttmo/s320/Infused+water.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When weather is hot and humid, any good sports dietitian will tell her athletes to keep hydrating! However, for athletes that just don't like plain water, hydration can be easier said than done. Luckily, there are other options available for those who prefer something more exciting. This blog will highlight two of my favorite alternatives to plain water.</span><br />
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">1. Fruity Teas</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">When most people think of tea, they either picture a steaming hot cup at bedtime or an iced tea with lunch. But, the tea industry has really taken off - now offering all kinds of flavored teas to tickle the pallet. If you like the taste of juice, but don't want to overdo your carb intake, try to instead drink fruity teas. Raspberry or mixed berry tea brewed and then chilled are quite sweet even without anything added. For a touch of sweetness, brew with a small amount of honey and then add to cold water. If you don't know how to brew teas cold, check the box for directions (it is really quite simple!). Get creative by combining flavors of fruity tea as well. This will allow you to get a touch of sweetness without the unnecessary calories. I also love that these drinks are okay out of the refrigerator for a while for those athletes on the go.</span><br />
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">2. Infused Water</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Another great summertime sipper is plain water that has been infused with ingredients. You can purchase a special pitcher or water bottle with an internal compartment for infusing or simply toss ingredients right into your glass of water. What you add to your water depends on your preference, but some options are berries, oranges, kiwi, lemon, lime, mint or cucumber (or a combination). Again - get creative. There are several infused water recipes online as well. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Don't give up on hydration - get creative! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span><br />
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<b><i><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">RDKate</span></i></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><a href="http://www.bing.com/images/search?view=detailV2&ccid=KMqK2KcZ&id=C306392594DC0F7AC46F52124CDD12B2217A8C38&thid=OIP.KMqK2KcZNbvFFOcreYlBrQE8DF&q=infused+water&simid=608055727315684796&selectedindex=6&qft=+filterui%3alicense-L2_L3_L4&mode=overlay&first=1">Picture source</a></span><br />
<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-20528988424362758802017-06-05T08:36:00.000-05:002017-06-05T08:36:26.302-05:00Fueling Snacks to Bring in the Car for Summer Trips<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOUtENqwVksHYxMRB5UboKY4eTEJpqAUSdl3MJ3Nydl9u8TbDg720snOSkxDBvE8ur2MnUGZaft8qUJM6aV8DsaZJh_XDeDhw5qpLVjfH1ytE4jFUPZOZXWLd7iU1b1Sh_ow12JwRG3EY/s1600/road+trip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOUtENqwVksHYxMRB5UboKY4eTEJpqAUSdl3MJ3Nydl9u8TbDg720snOSkxDBvE8ur2MnUGZaft8qUJM6aV8DsaZJh_XDeDhw5qpLVjfH1ytE4jFUPZOZXWLd7iU1b1Sh_ow12JwRG3EY/s400/road+trip.jpg" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Athletes travel a lot in the summer. Whether it is for a slew of training sessions, races and competitions or just tooling around with family, it is not uncommon to put major miles on your tires. While traveling can be a lot of fun, it can also be quite stressful for athletes trying to keep to a fueling plan that nourishes them, assists with recovery and perhaps aids in body composition changes. Here are some great snacks to keep "on board" during your travels:</span><br />
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<i><span style="font-family: "arial" , "helvetica" , sans-serif;">**About 2-3 days ahead of your trip, sit down with these options and make a shopping list to take with you to the store so you will be ready to go!</span></i></div>
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Equipment you need:</span></b></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Cooler - small and large options, depending on the length of the trip</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Ice packs - for shorter trips</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Bags of ice - for longer trips</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Large tote for storage of shelf-stable food</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Sandwich bags - for portioning out bulk snacks into smaller bags</span></div>
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Snack options for the cooler:</span></b></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Greek yogurt</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Cheese sticks</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">1/2 gallon or individual containers of milk</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Lunch meat (uncured is best)</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Slices of cheese for sandwiches</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Block cheese</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Hard boiled eggs</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Already "cut" veggies: baby carrots, cherry tomatoes, sugars snap peas, mini sweet peppers</span></div>
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Snack options that are shelf-stable:</span></b></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Granola bars: both high protein (10-20gm protein per bar) and low protein (less than 10 gm), depending on if you will combine with a protein source</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fresh fruit</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Lean jerky</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whole grain crackers</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whole wheat bread</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whole wheat English muffins and/or bagels</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Peanut butter, natural</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Jelly, jam and/or honey</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Dried fruit</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Nuts, lightly salted</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Seeds, lightly salted</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Shelf-stable chocolate, white milk or soy milk (if cooler not an option)</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">At snacks, combine a source of carbohydrate (fruit, dairy or grains) with a source of protein (nuts, seeds, dairy, meat). Note that some foods, such as dairy, contain a bit of both, while other foods need to be combined with another food to get both nutrients. By using the list above, you will be ready for your travels, fueling in style!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<b><i><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">RDKate</span></i></b></div>
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<b><i><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i></b></div>
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<b><i><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i></b></div>
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><a href="https://upload.wikimedia.org/wikipedia/commons/1/1c/The_Great_American_Road_Trip_Death_Valley_4889481758.jpg">Picture source</a></span></div>
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RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-29316596424338340472017-05-05T10:01:00.000-05:002017-05-05T10:01:21.244-05:005 Fueling TREATS for Athletes this Summer<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpczGGoe9IdSb7-AvYYf9IwWoXFH_Pm79pvDlmbmJl2ZJWUryWaMXliEXhgJ5k08DeYmvz5nZBk1DbUoIoZ-WxqRRTMlysAY43Z_H4yZ49CRYTKD-eG-xjl9ISl5UPhmgvW50YQahLljk/s1600/IMG_0514.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpczGGoe9IdSb7-AvYYf9IwWoXFH_Pm79pvDlmbmJl2ZJWUryWaMXliEXhgJ5k08DeYmvz5nZBk1DbUoIoZ-WxqRRTMlysAY43Z_H4yZ49CRYTKD-eG-xjl9ISl5UPhmgvW50YQahLljk/s320/IMG_0514.JPG" width="240" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">One question I am often asked by athletes is where and how do treats fit into a fueling plan. It is perfectly okay to indulge in that creamy ice cream or decadent chocolate dessert 1-2 times per week as part of a well-done fueling plan. However, aim to work in one of these tasty treats as a more frequent choice to fill that sweet craving (can you say nighttime snack!?!). Here are 5 tasty recipes to check out this summer...and maybe carry into the fall, too.</span><br />
<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #990000; font-weight: bold;">Chocolate Peanut Butter "Ice Cream" </span>- makes 2 servings</span><br />
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<u><span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2 medium bananas, frozen<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1.5 Tbsp unsweetened cocoa powder<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1.5 Tbsp natural peanut butter<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2 Tbsp milk (cow’s, soy or almond milk)<o:p></o:p></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">Combine all ingredients in food processor or blender.
Eat immediately.</span></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">Optional: add 1 scoop of pure protein powder to increase the protein content.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #990000; font-weight: bold;">Strawberry Banana Yogurt Popsicles</span> - makes nine 4 oz. popsicles</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Recipe <a href="http://www.peanutbutterandpeppers.com/2014/07/27/strawberry-banana-smoothie-popsicle-sundaysupper-choosedreams/">source</a></span><br />
<u><span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></u><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 cup strawberries, frozen</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 banana, frozen</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup plain greek yogurt</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 cup nonfat cow's/soy milk</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">1 tsp honey</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Combine all ingredients in food processor or blender until smooth. Pour mixture into popsicle mold. Place in freeze for approximately 6 hours. Run popsicle mold under warm water and pop out of mold and serve.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #990000; font-weight: bold;">Raw Chocolate Truffles </span>- makes 24 truffles</span><br />
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<span style="color: #222222; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><u><span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></u></span></div>
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<span style="color: #222222; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">~1 c unsweetened dates,
pitted and chopped<o:p></o:p></span></span></div>
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<span style="color: #222222; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">~1 1/4 c raw
walnuts, unsalted<o:p></o:p></span></span></div>
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<span style="color: #222222; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">1/4 c cocoa powder,
unsweetened<o:p></o:p></span></span></div>
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<span style="color: #222222; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><span style="font-family: Arial, Helvetica, sans-serif;">2 T honey or pure
maple syrup<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #222222; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Optional: ¼ tsp
peppermint extract</span><o:p></o:p></span></div>
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<span style="color: #222222; text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">1. Combine all ingredients in blender or food
processor.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #222222; text-indent: -0.25in;">2. Roll into "truffle"
size balls.</span><span class="apple-converted-space" style="color: #222222; text-indent: -0.25in;"> [Optional: roll in shaved
coconut or cocoa powder.]</span></span></div>
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<span style="color: #222222; text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">3. Store in air-tight container. </span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #990000; font-weight: bold;">Fruit Yogurt Bark </span>- makes ~6 servings</span><br />
<u><span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></u><br />
<span style="font-family: Arial, Helvetica, sans-serif;">~2 cups PLAIN nonfat yogurt or greek yogurt</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">~1/4 cup granola</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">~2 Tbsp honey</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">~1/4 cup dried fruit (and nuts if desired)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">1. Spread yogurt in even layer on pan covered with wax paper. Layer should be ~1/4 inch thick.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. Sprinkle yogurt with toppings above or other toppings as desired.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. Place pan in freeze for ~3 hours until yogurt is frozen.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. To serve, peel back wax paper and break into pieces. Eat immediately.</span><br />
<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><br /></span></b>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #990000; font-weight: bold;">Berry Avocado Smoothie </span>- makes 3 smoothies</span><br />
<u><span style="font-family: Arial, Helvetica, sans-serif;">Ingredients</span></u><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2 cups fresh baby spinach</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1/2 avocado<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 ripe banana<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2 2/3 berries (variety)<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1 cup plain, low-fat Greek Yogurt<o:p></o:p></span></div>
<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Optional: ~ 1 inch fresh ginger<o:p></o:p></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">1. Combine all ingredients in blender. </span></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">2. Enjoy immediately OR fill popsicle container and
freeze for a smoothie popsicle later!</span></span></div>
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<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span></span></div>
<div class="MsoNormal">
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b><i><br /></i></b></span></div>
<div class="MsoNormal">
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b><i>RDKate</i></b></span></div>
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<o:p></o:p></div>
RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-18979232876513209372017-04-19T12:19:00.002-05:002017-04-19T12:19:56.420-05:00Eating in the off-season: What should (and shouldn't!) change<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">As the summer nears, this means off-season for some athletes. I have plenty of athletes who are concerned about what less training will do to their bodies - and therefore fitness level and overall performance - if they do not adjust food intake accordingly. But what should be adjusted? Here are 5 things that should change and 1 that shouldn't:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>1. Decrease carbohydrate intake</b></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8qlnbSIsBq7JCIdCMOQpM_hFtEnUE37VLf4Y6tCoq3HwEKtzLZl5zeuregVN-gTQEHKAx-svwI-XFAknNwYsgx067-upWnWaTHzDSVVEBXsZnDBUpEiL_0dLexObCjkWAS6PSBs5wDQg/s1600/IMG_0284.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8qlnbSIsBq7JCIdCMOQpM_hFtEnUE37VLf4Y6tCoq3HwEKtzLZl5zeuregVN-gTQEHKAx-svwI-XFAknNwYsgx067-upWnWaTHzDSVVEBXsZnDBUpEiL_0dLexObCjkWAS6PSBs5wDQg/s320/IMG_0284.JPG" width="240" /></a><span style="font-family: Arial, Helvetica, sans-serif;">Since carbohydrate is your body's main exercise fuel, less exercise means less of a need for carbohydrate. So, slightly decrease your portions of grains and fruit at each meal. Do not completely cut out these foods, but do decrease the amount. For example, instead of having 1/3 plate of grains, instead choose 1/8-1/4 plate of grains (depending on your overall goals).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>2. Decrease fat intake</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Because fat provides extra fuel and decreases inflammation during heavy training periods, less training means less of a need for this type of fuel. Focus on decreasing sources of healthy fat slightly at each meal, but don't omit completely. For example, instead of 1 tablespoon of dressing on your salad, aim for 1 teaspoon (note: 3 teaspoons = 1 tablespoon).</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>3. Increase your intake of vitamins & minerals</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">In other words, increase the nutrient-density of your meals. This will help your body to recover during the off-season as well as keep calorie intake at an appropriate level. Where do you find large amounts of natural vitamins and minerals? Put down the supplement bottle and instead turn to fruits - and especially - vegetables. Aim for darkly-colored vegetables like peppers, spinach, berries and peaches. These will contain the highest nutrient content.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>4. Decrease salt intake</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Because you are not training as much, you may want to at least somewhat pay attention to where you are getting salt in your diet. During season, I don't worry much about sodium intake in athletes due to the amount of sweating that occurs daily (unless, of course, the athlete has a medical history that causes me to think otherwise). What are the highest sources of salt for typical athletes? Sports drinks, sports products such as gels and chomps, deli meats, jerky and salted nuts or other foods...or using the salt shaker in general. Again - the idea isn't necessarily to cut out these foods, but to decrease the amount you eat.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>5. Ditch the convenience foods and sports products</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">During the off-season, use the extra time you are now not spending training to focus on meal planning, preparation and cooking. Explore new recipes, make your own granola bars and energy bites. You are training less, so there is a good chance you don't need sports drinks, gels or chomps. Expand your horizons and you might just find some new recipes you want to keep once the next season rolls around.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>6. Don't change protein intake</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Protein intake over the course of an entire training year rarely changes (except, perhaps, if muscle gain is a goal). So, continue good protein intake at all meals and snacks. That protein that once helped fuel and recover those muscles in-season will now help maintain muscle and contribute to satiety in-season. So, keep protein exactly at the amount it was in-season.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b><i>RDKate</i></b></span><br />
<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-2519512111880231932017-03-03T11:36:00.003-06:002017-03-03T11:36:47.152-06:00Add some zing to winter eating with these EASY recipes!<span style="font-family: Arial, Helvetica, sans-serif;">Although it is officially March, around the Midwest, it still pretty much feels like winter: cloudy, cold, windy and - yes - snow. While we are SO close to spring, this is about the time I start getting pretty tired of my winter cooking recipes. They taste boring; I need a change. So, here are some great recipes I have incorporated into my cooking this last week that have brightened my days. They have a warm weather feel without going summer too soon. You know what I mean?</span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEBSoeAJPsULtDcEiej-2YNwkqWnd2NlYepOTqdBw-w6FpMUJKegWu_OCYd_LU0NzNWOqRNtMQUKu8wL81AUWFihuqD_ZwTh9pd3dxnmfhtNadz7zLuSwL-hAcRstTg1XpXQoFYdN4IbI/s1600/Pickled+Onions.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEBSoeAJPsULtDcEiej-2YNwkqWnd2NlYepOTqdBw-w6FpMUJKegWu_OCYd_LU0NzNWOqRNtMQUKu8wL81AUWFihuqD_ZwTh9pd3dxnmfhtNadz7zLuSwL-hAcRstTg1XpXQoFYdN4IbI/s320/Pickled+Onions.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><i>Pickled onions top pork tacos. Yum!</i></span></td></tr>
</tbody></table>
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">Pickled Onions</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">If you don't like onions, don't scroll on! I hate onions. Seriously. But, these are not your regular onions. These onions are tangy, zesty and a bit sweet. You can add these to just about anything you want: tacos, nachos, rice and beans, salads, hamburgers, etc. So, give them a try. They will add a nice pop of flavor. </span><a href="http://sharedappetite.com/recipes/easy-pickled-onions/"><span style="font-family: Arial, Helvetica, sans-serif;">Check out the simple recipe here</span></a><span style="font-family: Arial, Helvetica, sans-serif;">. </span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>Coleslaw</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I'm not talking Friday fish fry nasty coleslaw with this one. I mean a tasty and HEALTHY coleslaw. About this time, I'm getting rather tired of cooked veggies and regular salads are not quite interesting enough (still too cold). Coleslaw is a nice spin because it has that smooth mouthfeel and can be eaten plain or on top of sandwiches or wraps, but it is still veggies! </span><a href="http://twohealthykitchens.com/2014/06/19/greek-yogurt-coleslaw/"><span style="font-family: Arial, Helvetica, sans-serif;">I love this simple Greek yogurt coleslaw</span></a><span style="font-family: Arial, Helvetica, sans-serif;">. I just topped my pulled pork sandwich with this last week - delish! And in case you were not aware, you can buy bagged coleslaw mix in practically any grocery store. Score!</span><br />
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">Sweet Potato Apple Lentil Soup</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Okay, so there is a chance I MAY have posted this recipe before. I can't help it. It is delicious. It allows you to sneak in those veggies, but also enjoy the sweetness of the apples and the protein and fiber from the lentils. I could never get tired of this soup - no matter what the season. It has such a depth to the flavors that it really gives my palette a shake-up.</span><a href="http://allrecipes.com/recipe/186378/sweet-potato-carrot-apple-and-red-lentil-soup/"><span style="font-family: Arial, Helvetica, sans-serif;"> Check it out!</span></a><span style="font-family: Arial, Helvetica, sans-serif;"> Just simmer all the ingredients and blend with a stick blender. How easy is that?!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Here's hoping that warmer weather is on it's way!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<b><i><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">RDKate</span></i></b><br />
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<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-72043102405203149402017-02-03T16:36:00.000-06:002017-02-03T16:36:26.339-06:0012 steps to evaluate a supplement: Is it too good to be true?<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">Recover faster! Burn fat! Increase energy!</span></b><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">What athlete wouldn't want to do all of these things and more?! And when it seems so easy to just take a pill or powder to get there, it is no surprise that so much money is spent on these products each year.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">With so many products out there, how can an athlete know which have potential to actually be beneficial and which are dangerous and unnecessary? I love the 12-step checklist by Bob Seebohar MS, RD, CSSD, CSCS. Check out </span><a href="http://www.mysportsdconnect.com/checklistbeforepurchasesupplements?utm_source=My+Sports+Dietitian+Connect&utm_campaign=04bb0a9af7-EMAIL_CAMPAIGN_2017_01_29&utm_medium=email&utm_term=0_c3aed6e419-04bb0a9af7-122256129"><span style="font-family: Arial, Helvetica, sans-serif;">his video</span></a><span style="font-family: Arial, Helvetica, sans-serif;"> to learn more!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">If the product passes the above 12 steps, it is important that athletes remember to take only products that are certified as clean of banned supplements. Two such certifying agencies, <a href="http://www.nsfsport.com/listings/certified_products.asp">NSF Sport</a> and <a href="http://informed-choice.org/certified-product-brands">Informed Choice</a>, provide lists of certified supplements on their websites. However, all athletes need to remember that when supplements are taken, there is nothing that is 100% guaranteed free of banned supplements. So, to have zero risk of a positive drug test, zero supplements should be taken.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Y</span><span style="font-family: Arial, Helvetica, sans-serif;">our Nutrition Coach,</span></div>
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">RDKate</span></b></div>
<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-52032301248087774742017-01-18T14:18:00.000-06:002017-01-18T14:18:08.999-06:00One food you should add to your post-workout regimenRecovery has become a buzz word in the world of performance nutrition. Being able to help an athlete recover effectively wards off injury and illness, improves performance the next day and assists with favorable body composition changes. However, there is so much confusion about what should be eaten in that post-workout time (meaning ideally in the first 30 minutes after a workout). One relatively new player in the post-workout world is making a huge splash: tart cherry juice. Collegiate programs have used this secret weapon for years to help athletes recover. Here's how you can get in on the action:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy9e8tSe9J_gu8JIDkie-O5PewdmsLW57JlWZt5aCa6zIip4TFb7tzm-w4BtQ8B87s4J5DUYPn8vCCTXai4Dp3D4x4ECakRxeX9t8xFw0XN0MH0SSOmvqNFDN45l3t_HEfqhi12MomWSo/s1600/cherries.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy9e8tSe9J_gu8JIDkie-O5PewdmsLW57JlWZt5aCa6zIip4TFb7tzm-w4BtQ8B87s4J5DUYPn8vCCTXai4Dp3D4x4ECakRxeX9t8xFw0XN0MH0SSOmvqNFDN45l3t_HEfqhi12MomWSo/s320/cherries.png" width="320" /></a></div>
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<b><span style="color: #990000;">Why</span></b><br />
Tart cherry juice has a huge amount of positive research to support its use for decreasing inflammation in the muscle. This is because cherries contain a class of vitamins and other nutrients called "antioxidants." When in juice form, the athlete can ingest a large number of these antioxidants in a short period of time. This helps those muscles repair after a hard workout and/or buffer up the immune system on a daily basis. <br />
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<b><span style="color: #990000;">When</span></b><br />
Many athletes simply add 100% tart cherry juice or cherry juice concentrate to their post-workout beverages to reap the benefits. However, some athletes will drink the juice or concentrate up to 2x/day for general inflammation relief. Typically this applies to athletes training a high number of miles or time - such as ultramarathoners. <br />
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<b><span style="color: #990000;">How</span></b><br />
As mentioned above, drink 4-6 ounces of juice immediately following a workout and up to 1 other time each day (if applicable). If using the concentrate, mix 2 Tbsp right into your post-workout drink, mix into smoothies or reconstitute with water to drink 1-2x/day. My favorite is to mix the concentrate into low-fat chocolate milk - delicious! While you could probably substitute fresh or dried cherries and a benefit, there isn't as much research for these forms. <br />
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<b><span style="color: #990000;">What</span></b><br />
There is no one brand that shines over another - the key is to find a brand available in your area that is 100% tart cherry juice (no other berries or juices mixed in). You can also easily find concentrate available online. <br />
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Your Nutrition Coach,<br />
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<b><span style="color: #990000;"><i>RDKate</i></span></b><br />
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<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-74150659787167404412016-12-21T15:44:00.003-06:002016-12-21T15:45:10.329-06:00Holiday Cooking: Secret Healthy Fixes to Kick it Up a Notch!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl0NJkIaBa-HMJKtNVm9Efia7ZfE3t7EwduNb1a5_rvik5AYAxd90LOTrsIq_eXX-qIHLtGPpdGyYuBq_8aWPVtf2vK5kU-6gzCK1FpVFyAlj4Z98a7prHU7TzYPqYShfpvFXm9JyEQjY/s1600/secret.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl0NJkIaBa-HMJKtNVm9Efia7ZfE3t7EwduNb1a5_rvik5AYAxd90LOTrsIq_eXX-qIHLtGPpdGyYuBq_8aWPVtf2vK5kU-6gzCK1FpVFyAlj4Z98a7prHU7TzYPqYShfpvFXm9JyEQjY/s320/secret.jpg" width="320" /></a></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Does holiday eating always have to ruin your health and waistline? Absolutely not! If you are the cook, there are plenty of ways to plan your meal to be not just healthy, but tasty too. Here are a few tricks of the trade to sneak in better nutrition when no one is looking. (I won't tell!)</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Substitute plain Greek yogurt for sour cream</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">To cut down on the saturated fat, substitute sour cream in any recipe for plain, nonfat Greek yogurt. This will also add protein. Note that if the dish should be especially creamy, this may not be a good swap - or you might instead try a low-fat Greek yogurt.</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Swap the salt</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Added salts are not always necessary - especially in holiday meals that include salty food options already. If you are cooking a meat or seafood dish, instead of salting, try adding a squeeze of lemon after all cooking is done. This gives a similar salty-type flavor without the salt! For other dishes, try cutting the salt in half. You may be surprised by how little salt you actually need. </span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Dilute the egg nog</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">While egg nog is delicious, at 200 kcal per half cup, it isn't the lowest calorie option out there! Try diluting egg nog and almond milk. Per 8oz cup, this will save you around 180 Kcal - not a bad swap!</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Reduce the sugar</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Similar to salt, most recipes call for much more sugar than is truly necessary. When cooking or baking, decrease the amount of sugar added by 25-50%. This will save you calories, but also allow you to better taste the other flavors and ingredients in the dish.</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">Add cranberries</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Cranberries have fantastic anti-inflammatory properties. Sneak them into stuffing, meat sauces, stuffed mushrooms - the possibilities are endless! </span></span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><i><u>Happy Holidays!</u></i></span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span><br />
<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b><i>RDKate</i></b></span><br />
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<span style="color: #990000; font-family: "arial"; font-size: xx-small;"><a href="https://www.bing.com/images/search?q=tell+a+secret&view=detailv2&&id=E427BB186996CB4BCEB69F1D43127E4AB09F9207&selectedIndex=3&ccid=i3NVlJqy&simid=608032310845571378&thid=OIP.M8b7355949ab214f7318d956623d8dba5H2&ajaxhist=0">Picture Source</a></span>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-59278041475822314992016-11-30T09:52:00.002-06:002016-11-30T09:52:54.045-06:004 Keys to Keeping Your Health and Performance on Track this Holiday Season<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiful7UOTZkZ1bpJBEen7gGftu8ImuFJRzSqqaAJlPQJIHp0vjLxeSowWCPeamsZ8Pwe788n6KIlinGoRLGUjuWKPwIsFgLnpgyBbkMfXI0CCBxm2WabsEz3-gdlX6bYkx0qW8fKdb7nqY/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiful7UOTZkZ1bpJBEen7gGftu8ImuFJRzSqqaAJlPQJIHp0vjLxeSowWCPeamsZ8Pwe788n6KIlinGoRLGUjuWKPwIsFgLnpgyBbkMfXI0CCBxm2WabsEz3-gdlX6bYkx0qW8fKdb7nqY/s320/photo.JPG" width="239" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">In my last post, I provided 4 fantastic tips to prepare yourself for the holiday season. If you missed it, </span><a href="http://rdkate.blogspot.com/2016/11/how-to-prepare-yourself-for-season-of.html"><span style="font-family: Arial, Helvetica, sans-serif;">check it out here</span></a><span style="font-family: Arial, Helvetica, sans-serif;">. This time, lets talk about how to keep yourself going as the holiday season continues on. While preparing is very important, there are things you can be doing to keep yourself on track as the weeks continue on and temptations surround - treats that beckon or a cozy couch that suggests you not work out today. When you feel the pull of the holiday coming on strong, try these key tactics:</span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>1. Conduct a "treat clean-up" every few days</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I find that somehow more and more treats appear in my kitchen as the season continues. Whether it is leftovers from a family party, a well-meaning neighbor sharing joy through food or my own purchases/creations, it seems that I am surrounded by treats! To better control how much is at arm's reach, I do a treat assessment every few days or so. Look around your kitchen and in your fridge to check what is available to you/your family. If I think it's getting a little of hand, I'll do one of the following: throw the food out (very rare, actually), freeze what can be frozen (very common) or give to my husband to take to his coworkers (also pretty common). I like to put treats in our deep freeze in the basement, so it requires even more effort for me to get at it. This isn't done in an effort to restrict or take away all treats, (because I obviously know where they are) but simply to keep aware of how much is easily available. You simply want more healthy options than treats at easy reach in the kitchen when snack time rolls around (for you and your loved ones). So, just keep tabs on this, and I promise it will make choosing healthy so much easier. </span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>2. Commit to a late winter or early spring race</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I love winter running, but I still have a hard time getting my butt out there when it gets cold. Try signing up for a race in February or early March as a way to keep yourself committed to do SOMETHING. It doesn't have to be a long race - even a 5K can keep you mentally focused on staying in shape. And if you hate competing in the cold, look for an indoor triathlon or run. Personally, I signed up for a winter half on February 4th...because I'm crazy like that. But, you can bet it will get me out training this winter!</span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>3. Check-in with your health and performance "buddy"</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Do you have someone to keep you on track with your goals? It might be a coach, friend or family member. It might be someone who actually calls or texts to check in, or simply someone who knows your plans, which is perhaps enough to keep you on track. Do whatever will keep you accountable. </span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>4. Remind yourself of where you want to be come January</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Have an A-Race or other performance goal in mind for 2017? Aiming for a certain body type you have had in the past? Hang up something to remind yourself of what you are shooting for - an old picture of you, an outfit you know you can fit into with commitment (but lets be realistic, ok?), a goal time printed on a piece of paper or a flyer for a race. Keep reminding yourself of your goals and aspirations, and you will get there!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b><i>RDKate</i></b></span>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-32394109554933426352016-11-14T13:53:00.003-06:002016-11-14T13:53:20.885-06:00How to prepare yourself for the season of eating<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">The approach of the holidays can be quite stressful. This stress may come from the need to decorate, shop or see certain family members. However, if this stress comes from being surrounded by holiday FOOD, take heart and use these tips to mentally prepare yourself for the next 7 weeks of holiday eating.</span><br />
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">1. Remember that food is just food</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Food has no power to make you happy, sad or any other emotion. Food is just food. Food can only nourish our bodies. Remembering this may help you at those times of high stress when you are looking for something to relieve your emotions. Those emotions, and the reason for them, will still exist after eating. So, use eating for what is meant to be used; don't let your emotions trick you into using it for anything else. </span><br />
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">2. Change your mindset</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Going into the holidays saying, "I won't eat this," or "I can't have that," only further fuels your desire to find it. That which we try to avoid is what we will most want. Avoid creating this situation altogether by not labeling any foods "forbidden foods." Another approach is to change the phrasing from, "I can't have that," to "I am choosing not to have it today, but I know I can have it tomorrow if I want to." And if you in fact DO want it tomorrow (or today), then eat it! And be sure to take the time to enjoy each bite. Do not avoid, restrict or forbid any foods this holiday season. Yes, you can eat any of those sweets or treats and still meet your health and performance goals. The key is to keep those eating situations as "no big deal."</span><br />
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">3. Mind your portions</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">What is it important to keep these situations "no big deal?" Because it helps keep you in tune with your intake. How much do you really need to eat to satisfy a craving for those tasting holiday offerings? One piece of pie? Two brownies? A bite of a crème puff? It may vary for different foods and at different parties or situations. But, the key is to stay in tune with your cravings and desires. Don't avoid cravings and know that it is okay to eat what you crave. However, eat as much as you truly need to in order to satisfy that craving. Some people call this portion control. I call it intuitive eating, or listening to what your body really wants. Because if you truly listen, few bodies will actually want very large portions of treats - sweet, savory or otherwise. Practice being a good listener, and I promise your body will do the "control" for you.</span><br />
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b>4. Name what you treasure more than food</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Of course holiday food can be a very exciting part of the holidays, but it shouldn't be the only exciting thing. Take time to list out all of the things you love about the holidays that are not food-related. Go back to this list when things are getting stressful. This will help you find things other than food to help you resolve your stress. How about listening to Christmas music, hanging up lights or watching a Christmas classic? Find things that most excite you.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">You Nutrition Coach,</span></div>
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<span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><b><i>RDKate</i></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><i><a href="https://www.bing.com/images/search?q=holiday+eating&view=detailv2&qft=+filterui%3alicense-L2_L3_L4&id=BAD007DA5E98FD5858E9681F2DBEED12671B46E8&selectedIndex=15&ccid=jm51dDfd&simid=608018077288105573&thid=OIP.M8e6e757437dd2535699cce43c138ac3aH0&ajaxhist=0">Picture source</a></i></span><br />
<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-1059549665812237502016-10-26T10:54:00.001-05:002016-10-26T10:54:14.171-05:0010 ways to *easily* reduce added sugars this season!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRyUZ7S5PqLWa3oBNYNC54pdCrLbZuoUAp6TID5L6eMFIWj90OFW-2JLmoJKhs6rtoEg5NI4UGTuwcLrPw2Pa8ZPViCkYF9BSwBVu4sbzfOKgR1giIcwpMC7EzX-sX5-GZhYa3gUSCbOo/s1600/IMG_0998.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRyUZ7S5PqLWa3oBNYNC54pdCrLbZuoUAp6TID5L6eMFIWj90OFW-2JLmoJKhs6rtoEg5NI4UGTuwcLrPw2Pa8ZPViCkYF9BSwBVu4sbzfOKgR1giIcwpMC7EzX-sX5-GZhYa3gUSCbOo/s1600/IMG_0998.JPG" width="240" /></a></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Happy Halloween! As all the kiddos prepare to gather their candy stash for the next few months (or at least until Christmas?), it is a good time to remember that the USDA recommends that we only eat about 32gm or 4 teaspoons of added sugar daily. To reach that goal without giving up ALL of the fun Halloween candy, sometimes a few swaps or substitutes on a daily basis can do the trick. Here are few ideas to reduce the added sugar in your diet! (Note: this is an updated version of a posted I created 2 years ago, but it still rings true today!)</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">1. Cut out regular sodas or reduce your total amount. Currently drink 16 oz daily? Try dropping to 12 oz and keep going from there. Soda is pure added sugar.</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">2. Choose canned fruit in it's own juice or light syrup (not heavy!). Also, don't drink the syrup.</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">3. Instead of desserts like cookies, ice cream or cake, try fresh fruit with a small amount of whipped cream on top.</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">4. Be careful choosing breakfast cereals. Sugary, frosted cereals are just as bad as cookies and cakes. With cereal, the more plain, the better; you can always add your own honey to sweeten it up if needed.</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">5. Opt in to drinking more water or milk and less fruit drinks. Fruit drinks often contain very little actual fruit juice.</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">6. Monitor your intake of candy, sugary gum or other sweets. These are not only bad for your waistline, but bad for your heart, pancreas and teeth (to name a few)!</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">7. Beware of added sugars in condiments such as ketchup or salad dressings. Sauces such as spaghetti or pizza sauce often contain sugars as well. Try making your own to better control the sugar intake from these foods. Canned diced tomatoes and/or tomato paste make a great start to a homemade spaghetti or pizza sauce!</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">8. Limit sugar-sweetened teas and coffee drinks with flavored syrups. If you must have regular, ask for half the number of pumps of syrup; I bet you will be just as satisfied with the resulting flavor!</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">9. Instead of donuts and sweet rolls, snack on fruits, veggies, low-fat cheese, whole-grain crackers (such as Triscuits) and low-fat/low-calorie yogurt (many have LOTS of added sugar - try a plain non-fat/low-fat Greek yogurt and add natural sweetness using fruit). </span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">10. Watch for sugar in other drinks such as sports drinks and energy drinks. Sports drinks are only meant to be used during an intense level of activity. Sports drinks are not a good fluid option at meals or to sip on throughout the day. Energy drinks are never a good option.</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #990000;"><strong>My advice:</strong></span> Pick 2 of the above ideas and implement them for 1-2 weeks. Once you have got them down, add a couple more each week or so. Implementing all 10 ideas at once can be overwhelming and unsatisfying. So, take it slow and steady so that the changes you make are changes that stay.</span><br />
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif;">Be Extraordinary,</span><br />
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<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><strong><em>RDKate</em></strong></span>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-41977782872156573382016-10-07T13:41:00.001-05:002016-10-07T13:41:35.510-05:00What you should do the week before your marathon<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcvbdvzPuuou-8cvVRHRo4_WB0aF-Abj9PjWS_jJD9Xv30RoVph1zXP8Oc7DehL0X_f4P066cF3ad4dHh7W7mNz41sePX9ygDZ1Iks89poBq4jC_O5wFz2b603iRAbQRxJaeV7anP1aWM/s1600/IMG_8069.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcvbdvzPuuou-8cvVRHRo4_WB0aF-Abj9PjWS_jJD9Xv30RoVph1zXP8Oc7DehL0X_f4P066cF3ad4dHh7W7mNz41sePX9ygDZ1Iks89poBq4jC_O5wFz2b603iRAbQRxJaeV7anP1aWM/s320/IMG_8069.JPG" width="240" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I love the fall for so many reasons, and one of them is that marathons are in full swing. So many of my athletes have been training all year for this "A Race," so it is exciting to see what they accomplish. One question I often get from my marathoners is how they should be changing eating the week of the marathon. Here are a few tips to keep in mind during the 7-day countdown:</span><br />
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">1. Know the course</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">I really hope you didn't wait until 7 days out to check the course, but I suppose now is better than race morning. Check the course online so you know where the aid stations are and what they will be handing out at each station. At which mile is the energy gel? Are the products being handed out ones that you have trained with and know you tolerate? If not, you need to come up with a plan B. You shouldn't be using ANY new products on race day. Know the course - and know it as soon as possible. </span><br />
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">2. Hydrate, but not how you think</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">In the 7 days prior, you should be already working hard at hydration. However, don't just hydrate using plain water. Many athletes over-do it with water and end up diluting their electrolyte concentration, which can cause cramping and dehydration on race day. This means that at meals, instead of just plain water, drink milk and juice, which contain electrolytes. Starting 1-2 days out, add additional electrolytes into the hydration mix, through sports drink or electrolyte tabs. This will help buffer your electrolyte levels heading into race day. Finally, I recommend athletes stop all alcohol at least 7 days out because it can be extremely dehydrating, with these and other negative performance effects lasting multiple days after consumption. </span><br />
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">3. Decrease roughage</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Beginning 1-2 days out, considering decreasing intake of raw vegetables and whole wheat products. These products are high in fiber, which can cause intestinal upset on race day. Note that some athletes are significantly more sensitive to too much fiber pre-race than others, so practice what works best for you. While some athletes cut out all high fiber foods, others purposely load their pre-race meal with fiber because that is what feels best to them.</span><br />
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">4. Stick to what you know</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Don't introduce new foods, new liquids, new snacks, new restaurants or new sports products race week or race day. You can wait 7 days to try something new. It isn't worth causing issues on race day. </span><br />
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<b><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">5. Don't carb up</span></b><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Well...at least not how you think. Many athletes believe they should "carb up" by consuming a carbohydrate-loaded meal the night before the race. Instead, carb up by doing the following:</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">-Starting 3 days out, increase your carbohydrate intake higher than usual, but focus on increasing your intake from fruits and grains vs. sweets. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">-Your last high-carb meal should actually be breakfast the day before the race. This will help to assure carb stores in the muscle are high going into race-day, but that you don't feel too heavy on race day itself. Sometimes carb-ing up so close to race time can mean too much water on board (carb is stored with water) and translate into a heavy, slow feeling when running.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">-Lunch and dinner the day before the race as well as breakfast on race day should STILL contain carbohydrate, but in your usual amounts.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Follow the above the week of your race, and you will be setting the pace for a great performance!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span><br />
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<b><i><span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;">RDKate</span></i></b>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-53087531113956381422016-09-02T09:18:00.001-05:002016-09-02T09:18:33.983-05:00Portable, Shelf-Stable Snacks for School or Work<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2-cEopkwMFCnaj5OwS-rng74nCgHPXjnjRGG2spj0HQQPS6Y-DN2vdZHnwMAsxXL9KwdmgL2fMeBdVxeZEqcs2zaYMFc_dQKr_lsJnHdBcMKFfWxVSSLMxTAm_8C_mDaULuw6Ryd09sI/s1600/Costco+Choc+Milk+Front.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2-cEopkwMFCnaj5OwS-rng74nCgHPXjnjRGG2spj0HQQPS6Y-DN2vdZHnwMAsxXL9KwdmgL2fMeBdVxeZEqcs2zaYMFc_dQKr_lsJnHdBcMKFfWxVSSLMxTAm_8C_mDaULuw6Ryd09sI/s320/Costco+Choc+Milk+Front.JPG" width="240" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">It's back to school time! The summer flew by, and suddenly here we are in September! One of the biggest challenges athletes have during the school year is continuing solid performance fueling during school hours. Challenges of no snacks in class, no nuts in snacks and other roadblocks can threaten to derail efforts to consistently fuel muscles during the day. However, with the right snacks and a little discreteness, there is no need to arrive at afternoon practice starving. These snacks are also great for work, in the car or walking across campus!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Before reading through the list of snack options, remember the cardinals of building a solid snack: a source of carbohydrate (fruit, grains, dairy) plus a source of protein (nuts, seeds, protein or animal meat). While some of those foods like deli meat or yogurt won't appear on this list because they are not shelf stable, it is good to remember that they can be a part of a great snack when available.</span><br />
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<i><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">Beautiful Performance-Enhancing, Shelf-Stable Snacks</span></i><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Peanut butter & jam/honey sandwich</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sunbutter or soy nut butter & jam/honey sandwich*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Trail mix of dried fruit, nuts and your favorite whole grain cereal </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Trail mix of dried fruit, seeds and your favorite whole grain cereal*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Granola bars: my favorite are Clif bars, Picky Bars, Kind Bars and Luna Bars</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Energy bites: there are many recipes available online, but look for great ones to include a nut butter or seed butter, whole grain oats, chia seeds or flaxseeds, honey and even chocolate chips!*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Piece of fruit with nuts or seeds*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Piece of fruit with lean turkey or beef jerky</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Whole grain crackers, bagel or English muffin topped with peanut butter, sunflower seed or soy nut butter*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Dry cereal that is high in protein, such as Kashi cereals*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Whole grain cracker topped with tuna (buy in packets)*</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A piece of fruit or dried fruit with a container of shelf-stable low-fat chocolate milk (like that pictured above* </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">*nut-free</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">This is certainly not an all-inclusive list, so get creative and find what works for you, your family or your athlete. If you have the challenge of no snacks in class, eat in passing period, choosing foods that are quick and easy to eat, such as trail mix (only about 1/2 cup is needed), energy bites or a granola bar. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span><br />
<b><i><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;"><br /></span></i></b>
<b><i><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">RDKate</span></i></b><br />
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<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-15339890477885619072016-07-06T15:44:00.001-05:002016-07-06T15:46:22.841-05:00Easy, quick lunches for young athletes cooking on their own<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzUedDbSKko5HsNQTuZ0oRThLxth-YuH5rx2WqfJyu9K00NyHeCZ9gsnmhxYvccdueXawJr1sGQ5tkRPI9lTi59Fi1jKK6yuwOvHylzbnfNDLP1ECKusWDrvncko8wHwrI0ffpz9xMg00/s1600/Bagel-pizzas-recipe.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzUedDbSKko5HsNQTuZ0oRThLxth-YuH5rx2WqfJyu9K00NyHeCZ9gsnmhxYvccdueXawJr1sGQ5tkRPI9lTi59Fi1jKK6yuwOvHylzbnfNDLP1ECKusWDrvncko8wHwrI0ffpz9xMg00/s320/Bagel-pizzas-recipe.jpg" width="259" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">In an ideal world, every young athlete would have a parent waiting at home after a morning practice or before a late practice, prepping and serving a nutrient-dense lunch that will help them perform their best. The reality is that, in the summer, many athletes are on their own when it comes to finding a lunch - either because parents work or are driving around other siblings. The good news is that great lunch options can be created in a short time with little cooking expertise. As long as the ingredients are there, the feat is easy. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Sit down with your young athlete and review the list below. Pick at least 3 options each week that your athlete is willing and able to make on their own. Use this to create your shopping list. Doing this assures you can be away from home with less stress, knowing your athlete is fueling well in your absence.</span><br />
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<span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">1. Homemade quesadilla: </span></span><span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">canned beans (rinse) + 2% fat cheese + veggies cooked inside 2 whole
wheat tortillas. Add fruit and milk or a container of yogurt. If there is leftover chicken or other lean meat, add that to the quesadilla as well.</span></span><br />
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<span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">2. Homemade bagel pizzas: </span></span><span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">whole wheat bagel split open topped with lowfat cheese +
pizza sauce + turkey pepperoni + veggies. Cook for 5-10 minutes in a toaster oven or 5 minutes at 350 degrees in the oven). Add 1 piece fruit and water.</span></span></div>
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<span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">3. Whole grain cereal w/ low-fat milk topped with dried fruit + nuts. Add raw veggies dipped in hummus or guacamole.</span></span></div>
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<span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">4. Box mac n cheese with frozen (warmed) veggies mixed into the pasta or on the side. Add 1 piece of fruit and either milk or Greek yogurt. </span></span></div>
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<span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">5. PBJ
(whole wheat bread + 2 Tbsp peanut butter + 1 Tbsp jam/jelly) + 1 cheese stick + 1 piece fruit + raw veggies dipped in hummus or guacamole</span></span></div>
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<span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">6. Deli meat sandwich on whole wheat bread w/ cheese + 1 piece fruit + ½ cup veggies + ½ cup pretzels</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">7. Rice and beans: mix of half white/half brown rice topped with black beans and drizzled with olive oil and small amount shredded cheese (optional). Mix in frozen (heated) veggies or eat on the side. Add milk or Greek yogurt for extra protein. Finish with a piece of fruit or 1/2 cup fruit juice. </span></div>
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<span style="color: windowtext;"><span style="font-family: "arial";">8. Loaded baked potato: 1 whole baked potato topped with low fat cheese, beans, cooked broccoli and salsa and plain Greek yogurt (optional). Pair with a piece of fruit and added protein from either lean meat, milk or additional Greek yogurt.</span></span></div>
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<span style="color: windowtext;"><span style="font-family: "arial" , "helvetica" , sans-serif;">9. Eating out: 6 inch sub with lean deli meat (ham, turkey, chicken), condiment of choice and extra veggies + 1 bottle of 100% apple/orange juice + 1 bag baked potato chips/pretzels</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Armed with the right ingredients and knowledge, a balanced plate can be achieved </span><span style="font-family: "arial" , "helvetica" , sans-serif;">by all athletes at meals - regardless of their age. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Your Nutrition Coach,</span><br />
<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b><i><br /></i></b></span>
<span style="color: #990000; font-family: "arial" , "helvetica" , sans-serif;"><b><i>RDKate</i></b></span><br />
<b><i><span style="color: #990000; font-family: "arial";"><br /></span></i></b>
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<a href="https://www.bing.com/images/search?q=healthy+bagel+pizza&view=detailv2&id=FEEF2E87D4BE22871975F09E79F14CE2F3385CB2&selectedindex=16&ccid=x5T0TcRl&simid=608014297540397546&thid=OIP.Mc794f44dc465141b2dec68e4a584bedco0&mode=overlay&first=1"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><i>Picture source</i></span></a>RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0tag:blogger.com,1999:blog-6505707593370190470.post-2312387868391393242016-06-23T12:11:00.003-05:002016-06-23T12:11:46.125-05:00Your sweat rate: How to check it and why it matters<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVc0mEgj9O9qDwPpnQgo4-sX2oHLmoBB8f3W0zy02Lusf3lMce4HcRveXTVee54oOiW6UnP2xv5zGt1UOfF9lGIjwcLIKmGGhVMABn7ioUhX1Cw2vCS-VlkEz5BBGqewxM2318pJdAt_g/s1600/water.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVc0mEgj9O9qDwPpnQgo4-sX2oHLmoBB8f3W0zy02Lusf3lMce4HcRveXTVee54oOiW6UnP2xv5zGt1UOfF9lGIjwcLIKmGGhVMABn7ioUhX1Cw2vCS-VlkEz5BBGqewxM2318pJdAt_g/s320/water.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When I work with any athlete, one of the first questions I ask is, "what is your sweat rate?". Ninety-five percent of the time, I get a blank stare. When creating a performance nutrition plan, knowing your sweat rate is critical to make sure fluid replacement during exercise is adequate (but not too high). Here is why:</span><br />
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">The importance of water</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Water plays major roles in the body at any given time, but especially during exercise. During exercise, water inside your body cools your core and muscles, keeping you from overheating too quickly. This helps your perform stronger and longer. In addition, water transports nutrients to your muscle for use in exercise metabolism and then "cleans up" by transporting metabolites away from your muscle to be filtered and excreted. Water plays a key role in preventing dehydration, which also keeps the athlete mentally "on" throughout the workout. Finally, water acts as a cushion to your organs to protect them in case of impact during sports.</span><br />
<b></b><span style="color: #990000;"></span><span style="font-family: Arial, Helvetica, sans-serif;"></span><a name='more'></a><br /><br />
<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">Why you should know your sweat rate</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">What I refer to as a "sweat rate" is defined as exactly how much water an athlete loses per hour of exercise. It is important to know your number because sweat rates vary widely from athlete to athlete. Females generally range from 2-5cups/hr and males range from 4-7 cups/hr. However, variables such as air temperature, humidity and amount/type of clothing/pads can change sweat rate day to day. Once I know an athlete's sweat rate, that tells me how much fluid per hour we need to replace during exercise. </span><br />
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<b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">How to calculate sweat rate</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">To figure out your sweat rate, pick a workout that is at least one hour long. Weigh yourself before and after that workout. Do not pee during the workout (unless you want to measure it), and keep track of how much fluid you take in during that workout. After the workout ends, take a look at how much weight you lost compared to how much fluid you drank. If your weights are about the same before and after, the amount of fluid you drank matched how much fluid you lost in sweat. If, however, your weight dropped during the workout, you did not drink enough fluid and need to increase your intake next time. By using this simple method, you can easily estimate your sweat rate. When doing this test, it is a good idea to note temperature and humidity during the test for future reference. If you are a triathlete, be sure to do separate biking and running tests, as most athletes have a different rate for each.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So, get to work! Figure out that sweat rate so you can replace fluids adequately to fit your individual needs this summer.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Your Nutrition Coach,</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<i><b><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">RDKate</span></b></i><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<a href="http://www.rdkate.com/"><span style="color: #990000; font-family: Arial, Helvetica, sans-serif;">www.RDKate.com</span></a><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;"><a href="https://www.bing.com/images/search?q=water+bottle&view=detailv2&qft=+filterui%3alicense-L2_L3_L4&id=46EC4C47877EC43AC57004CEDFD03E61ED7AF961&selectedIndex=11&ccid=lcanXKIm&simid=608008443488110805&thid=OIP.M95c6a75ca226eacda53cff987245b5eeo0&ajaxhist=0">Picture source</a></span><br />
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<br />RDKatehttp://www.blogger.com/profile/06525259834025497512noreply@blogger.com0