Holiday Cooking: Secret Healthy Fixes to Kick it Up a Notch!

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!)

Substitute plain Greek yogurt for sour cream
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.

3 Tips to Making Healthy Eating Work When You Have Kids at Home

As a mom of two little kids, the tactics I use to make healthy eating happen on a daily basis from week to week are somewhat different from what I did when I was single with no kiddos around. There is no doubt a added level of difficulty to eating healthy when you have more than yourself to worry about. Here are 3 tips to keep your meals and snacks healthy this year:

1. Plan ahead
It is no secret that planning ahead is the key to eating healthy. It doesn't have to be a long, drawn out, scheduled event each week (though it can be). I do my best meal planning when I am driving between home and the office. Often the hardest part about planning is just remembering to do it. If you are new to meal planning, set alarms or alerts on your phone, make post-it note reminders or schedule time in your phone calendar to get the planning done. If you plan to do it once a week, do it the same day and time every week. Pick 2-3 proteins, 2-3 grains and 4-5 vegetable/fruit options you need to purchase and possibly prep that day for the entire week (the actual number will depend on the size of your family). If you plan to plan and prep daily, this is only possible if you have meal components at home that you can quickly throw together to make meals. Personally, I do a bit of both daily and weekly planning. I do weekly planning when I make my grocery list and I do daily planning each morning for dinner that night. 

3 Dinners Ready in 30 minutes or less

Quick, healthy dinners that taste good too? Yes, it's true. As my family has dinner "in" 97% of the time (pretty scientific, eh?), I feel compelled to share some of our favorite quick recipes with you all. So here they are.....three dinners ready is thirty minutes max....but really less than that.

Chicken Fried Rice with Veggies
Source: All You Magazine...with some modifications
Serves: 4

Ingredients:
1 12-oz skinless, boneless chicken breast half, chopped
2 Tbsp. low-sodium soy sauce
2 tsp. canola oil + 1/4 cup canola oil
1 small chopped onion
1 10-oz. package frozen mixed veggies, thawed
4 cups cooked brown rice
3 large eggs
Salt and pepper to taste

5 Lunches Ready in 15 Minutes or Less

Hopefully you saw last week's blog entry for 5 breakfasts ready in 5 minutes or less. Continuing that theme, this week you will find 5 lunches ready in 15 minutes or less. About now is when the allure of the New Year's Resolution wears off and the annoyance of winter is in high gear. Help yourself tackle both with great fueling! Get ready to chow down.....in less than 15 minutes.
*Keep in mind quantities for the meal will vary depending on your total calorie needs.

The Classic PBJ
Yes you can still eat these even though you are not 5 years old. The key is in the ingredients.

2 slices whole wheat bread
2 tablespoons natural peanut (check label for peanuts only)
1 tablespoon honey or low-sugar jam

Pair with 1 piece of fruit and 1 cup raw veggies such as mini sweet peppers, baby carrots or cherry tomatoes.

How to cook: The Basics

While some of you who read this blog may be seasoned chefs, my general observation throughout my time as a sports RD is that few athletes have been taught how to cook pasta, let alone fillet mignon. So for those who just want to survive in the kitchen, here are a few “How-To’s”. This would make a great read for the college student athlete or athlete-to-be who now has to fend for his/herself in the kitchen!

Pasta

1.       Bring water to a boil. Use enough water to cover the pasta once pasta is in the pot. Test first if needed.
2.       Once boiling, add pasta to pot. Stir occasionally to prevent pasta from sticking together.
3.       Refer to package for approximate baking times. To test for doneness, pull out one piece of pasta using tongs of fork. Pasta is done when it is still a little chewy.
4.       Drain water using a colander or the lid to the pot. If making cold pasta salad, run pasta under cold running water. Otherwise, add sauce to pasta on a plate and enjoy.

Going Gluten-Free: Cost-Cutting Tips

So many people are going gluten-free. Luckily, eating gluten-free is not as difficult as it was in the past. More and more products are available that meet the standards for gluten-free. But simply buying packaged gluten-free items can get quite expensive. So how do you toss out the gluten without losing all your cash too? Here are some tips.

1. Start with the basics
Go for naturally gluten-free grains instead of buying specialty mixes. Try quinoa (buy in bulk for best price) or buckwheat....both available in most grocery stores. Remember too that rice and potatoes are gluten-free! Also look for gluten-free oatmeal.

2. Look for substitutes
In place of regular or expensive gluten-free bread, look for gluten-free crackers or breadsticks (you get more servings per package). Or use corn tortillas as a wrap or make a grain-based salad using quinoa or rice.

3. Create your own
How about baking your own gluten-free items? Here are some ideas:

• Rice pilaf: brown rice and quinoa mix
• Baking flour: half brown rice + half garbanzo bean flour
• Use chickpea flour in place of pricey gluten-free baking mix. One use would be to make breakfast/snack cookies instead of buying expensive gluten-free packaged cookies

4. Choose wisely
Many of the larger grocery store chains and some of the local health food stores are often less expensive than buying online. However, check online for specials and look in specialty magazines for coupons.

5. Round out your plate
Fill your plate with plenty of fresh, whole foods such as fruits, vegetables, lean (unprocessed) meats, low-fat dairy and healthy fats (i.e. avocado, nuts, fresh salmon and tuna). All of these foods are naturally gluten-free to begin with. So start with these groups and then add the specialty gluten-free options as an after-thought. This way you will fill up on the less expensive options first.

Be Extraordinary,


RDKate

Wondering what you will eat tomorrow? Here it is...

Every so often I like to feature recipes I have come across that are quick, easy, and inexpensive. With a four-month old at home and an endless to-do list at work, I certainly don't have time to waste. While many of us value well-rounded entrees, time is often the limiting factor. So here are 3 of my favorites. I make these in my very own kitchen on a regular basis because they are just so delicious that you would never know they could also be good for you. Drum roll please.......

Breakfast: Power Packed Breakfast Cookies
Make a batch of these ahead  of time, wrap individually in saran wrap and throw in the freezer. In the morning grab one, remove saran wrap, pop in the microwave for 10 seconds (or not) and pair with a Greek yogurt or one hard-boiled egg (make those ahead of time too). Pair with a cup of coffee because it is just so delicious. In fact, dunk in coffee for added goodness. Mmmmm....

Ingredients
2 large eggs
1/2 cup brow sugar, packed
1/4 cup canola oil or applesauce
1/2 teaspoon ground cinnamon
1/3 teaspoon ground nutmeg
1 teaspoon vanilla extract
1/3 cup dried cherries or other dried fruit
1/3 cup raisins, seedless
1.5 cup whole wheat flour
1/2 cup raw oats (either quick or old-fashioned will work)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/3 cup sliced almonds or chopped walnuts
1/3 cup chocolate chips (optional)

Directions
Preheat oven to 350 degrees.
In a large bowl, lightly beat egg. Stir in brown sugar and oil. Add spices and dried fruit. Mix.
In a medium bowl, combine all remaining ingredients.
Gently stir flour mixture into egg mixture until everything is just combined (be care not to overmix).

Line a baking sheet with parchment paper or spray with non-stock oil. Drop 2 tablespoons cookie dough each about 2 inches apart. Gently flatten with damp hands (rinse in water) to assure more even cooking.

Bake for 8-10 minutes or until set and very lightly browned at the edges.
Yield: 16 cookies
Source: I can't remember, but I would surely thank them if I knew.

Lunch: Quinoa Tabbouleh
In light of typing this entire recipe, I will defer you to its source and my newest obsession: Budget Bytes. Click on the title above to get there. This blog is fantastic. Each recipe's items are listed along with prices to prove that each is healthy, yet affordable. Her motto is "my wallet is full and my stomach is too". Love her recipes; every one I have tried thus far is easy and delicious. One caution about this particular recipe: it only lasts a few days due to the fresh veggies. So, make enough to have for 2-3 lunches or you might try keeping the dressing to the side and adding when you are ready to enjoy to help everything last longer.

Dinner: Chicken Fried Rice with Vegetables
I love this recipe because it uses one of my best friends: frozen veggies. If you don't have chicken on hand (did you know you can freeze already cooked chicken to use for later???), you can also grab a rotisserie chicken at the store if you are super short on time. Or try cooking chicken in the crock pot while you are at work so it is ready to go when you arrive home. And invest in a rice cooker. Another great "set it and forget it" kitchen appliance. This is hands-down one of my quickest recipes that doesn't taste like it.

Ingredients
1 12-oz skinless, boneless chicken breast half, chopped
2 tablespoons low-sodium soy sauce (or 4 teaspoons Worchestire sauce + 2 teaspoons water)
1 teaspoon oil (sesame if you got it - otherwise canola or olive oil is fine)
1/4 cup vegetable oil
3/4 cup chopped onion (about 1 medium or 1/2 large onion)
1/2 of 10-oz package frozen mixed vegetables, thawed (or just use the whole package like me - I love my veggies)
4 cups cooked brown rice
3 large eggs
Pepper to taste

Directions
In a bowl, toss chicken with soy sauce and the 1 teaspoon of oil. Cover; let stand/marinate for 10 minutes.
Warm a skillet over medium-high heat. Stir-fry chicken and marinade until cooked through (about 4 minutes). Transfer chicken to a plate.
Warm vegetable oil in that same skillet over medium heat. Saute onion for 3 minutes. Add mixed vegetables; saute for 1 minute. Increase heat to medium-high; stir in rice and cook for 3 minutes.

Form a well in the rice mixture. Add eggs to well; scramble just until soft. Mix into rice and season dish with pepper.

Let cook undisturbed until a crust forms (about 1 minute). Turn rice with a spatula. Repeat until rice is uniformly golden. Add chicken and stir to combine.

Yield: 4 servings
Source: All You Magazine


Let me know how you like these recipes!

Be Extraordinary,


RDKate

Savvy Super Bowl Swaps

The "Big Game" is often known to bring along with it a big intake of calories. From deep fried boneless wings to gooey spinach artichoke dip, there is no shortage of comfort foods. Instead of throwing up your hands and assuming there is no alternative, try some of these ingredient swaps when choosing and preparing your favorite game-winning dishes. Many of these swaps can be used when cooking or baking, so keep an eye out for all opportunities. Most swaps do not result in a significant change in the flavor of your dish, which means fans won't notice a difference- unless you divulge your secrets.

Substitutes for butter, margarine, or oil
Applesauce or low sugar jam when baking
Oil spray when cooking
Low-fat broth when cooking

Dairy product substitutes
Nonfat ricotta cheese instead of regular ricotta cheese
Nonfat cottage cheese instead of regular cottage cheese
Evaporated skim milk instead of heavy whipping cream
Nonfat cream cheese instead of regular cream cheese
Nonfat/reduced fat cheese instead of regular cheese
Skim milk instead of whole milk
Nonfat yogurt instead of regular yogurt
Nonfat sour cream instead of regular sour cream
Nonfat, plain Greek yogurt instead of regular sour cream

Meat substitutes
Skinless, lean ground turkey instead of regular ground beef
Extra lean ground beef instead of regular ground beef
Skinless chicken or turkey instead of beef, steak or breaded meats

Sauces and condiments
Nonfat salad dressing instead of regular salad dressing (or go for olive/canola-oil based dressings)
Nonfat mayo for regular mayo
Nonfat Greek yogurt for regular mayo
Salsa instead of butter or dressing

Some other tips when preparing your dish:
-Consider skipping the added salt in a recipe. Most dishes are salty enough without it.
-Substitute 1/4 cup egg white substitute or 2 egg whites for each whole egg.
-Cut the amount of sugar in half or consider a sugar substitute, such as Splenda for Baking
-Cut smaller pieces or make smaller-sized cookies

Special note: Alcohol
If you choose to drink alcohol during the game, remember to follow the guideline of 1-2 drinks for men or 1 drink for women. If you choose to drink more, know that alcohol is detrimental to athletes. It acts as a diuretic, interfering with hydration status. It also interferes with recovery and suppresses the use of fat as a fuel during exercise. It not only adds additional calories, but also acts as an appetite stimulant, which may lead to even more intake. Finally, it interferes with sleeping patterns by reducing time spent in restful, deep sleep (important for proper recovery and facilitating weight changes or weight maintenance).

Here's to a great game!

Be Extraordinary,


RDKate

Fall Flavored Swaps: Your favorite comfort foods in performance-enhancing form

This week, please enjoy a guest blog by my new intern, Angie!

Be Extraordinary,

RDKate
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Can you have your pancakes, burgers, fries, and eat it too? Yes, you can! You don’t have to compromise your taste buds to eat right. Fall is here, and you may have cravings for a homemade meal. Pumpkin, squash, and sweet potatoes are a great way to celebrate this season mindfully. Cure your cravings with these simple guilt-free meals. Turkey is a great warm fall food, and a delicious substitute for red meat, saving you sodium and saturated fat. If you are an athlete you know the importance of carbohydrate intake. By swapping for carb choices that are more slowly digested and utilized by your body, you will drastically improve your energy levels and performance.

Pumpkin Protein Pancakes

Makes 3 servings (1 small pancake each)

Regular pancakes are mainly simple carbohydrate (i.e. white flour), which can spike blood sugar and leave you feeling hungry within an hour. Packed with complex carbohydrates and healthy fats, these pumpkin pancakes are a quick and perfect way to start your day. Each pancake has ~15gm protein, making this a great pre-workout meal 60 minutes pre-workout.

1/3 cup oats

4 egg whites

1 egg
½ 16oz can plain pumpkin
1.5 scoops Whey protein (vanilla)
2 TBSP almond milk- or milk of choice
2 tsp each Cinnamon & pumpkin spice
Toppings of choice (blueberries, nut butters, Greek yogurt or honey)

Mix ingredients into a batter and pour into heated skillet on medium. Flip once edges are set.

There are endless variations to this pancake. Try experimenting with an equal amount banana, cottage cheese or Greek yogurt instead of the pumpkin.

Note: Remove the protein powder from the recipe to enjoy 2 small pancakes pre-workout vs. only one, as this will decrease the total grams of protein in one pancake.

Turkey Burger and Sweet Potato fries

Makes 4 (4oz) burgers + 4 servings fries

This turkey burger with a side of sweet potato fries makes a great recovery meal! It is packed with protein, carbohydrate, and healthy fats to get those muscles ready for tomorrow’s workout.

5 cups spinach (shredded into small pieces) *Can also use frozen spinach, but be sure to press out as much water as possible
1 lb lean ground turkey
1 tsp each: garlic powder, onion powder and dried basil
½ tsp each: salt & black pepper
Whole wheat or Ezekiel bread bun
Toppings of choice: tomato slices, avocado, lettuce,onion, etc.

2 medium sweet potatoes

2 TBSP olive oil
Sea Salt to taste

Mix ground turkey, spinach and spices in large bowl. Shape into 4 medium-size patties. Heat patties in skillet on medium heat. Cook each side for 4-5 minutes or to internal temperature of 165 degrees Fahrenheit. Top burger with tomato slices, avocado and lettuce.

Preheat oven to 425 degrees. Cut sweet potatoes into large wedges. Toss in olive oil and sea salt to taste. Place on nonstick baking sheet. Bake for 15 minutes or until crispy. Fries serve 4.

Sweet Spaghetti and Meatballs (serves 2-3)

If you have not tried spaghetti squash you are in for a treat. Extremely versatile and nutrient dense, you can use spaghetti squash as a substitute for any recipe that calls for pasta! Spaghetti squash contains more vitamin B6, Vitamin A, potassium, and folic acid than regular wheat pasta. This can make a great lunch or dinner!

1 medium spaghetti squash

2 Tbsp low sodium marinara red sauce

¾ lb ground turkey or ground chicken
1 egg white
¼ cup low fat mozzarella cheese  
½ cup bread crumbs with Italian seasonings in mix

Preheat oven to 400 degrees

Microwave squash for 5-10 minutes, or bake at 350 degrees for 30-40 minutes. Once soft, cut in half lengthwise. Remove seeds and throw away. With a fork, scrape out spaghetti strands into a large bowl.

In a separate bowl, combine raw ground turkey, egg white and bread crumbs. Shape into 5 small meatballs. Heat skillet over medium heat and spray with non stick spray. Add the meatballs and cook for 10 minutes or to an internal temperature of 165 degrees Fahrenheit (meatballs will brown).

Place 3-4 meatballs in a large bowl of spaghetti squash and garnish with 1-2 Tbsp cheese. Pour the marinara sauce over the meatballs and squash. Add extra sauce as desired

Kale Chips

Nutrient dense kale is the powerhouse of vegetables.  Try this super simple recipe next time you’re craving a crispy salty French fry. Kale chips are perfect for a late-night snack or in between meals.

1 head Kale- washed

2 Tbsp Olive oil
Sea salt to sprinkle

Preheat oven to 300 degrees. Remove kale leaves from the thick stem and tear into small (~1.5 inch) pieces. Spray pan with non-stick spray. Lay kale pieces on baking sheet and drizzle with olive oil. Bake until crispy - about 15 minutes; turn leaves halfway through.

Is Going Coconuts a Good Thing?

Readers:
Please enjoy another guest post from my summer intern, Maggie!

Be Extraordinary,

RDKate

You are jogging in the sand as a salty breeze blows through your hair and turquoise waves dance at your feet. As you look up at the morning sun you see a palm tree decorated with coconuts in the distance making you wonder exactly how good for you they might be. Ah yes, the newest player in the health food arena with a high saturated fat content and an intoxicating aroma. Unfortunately, most of us did not have a revelation about the mighty coconut somewhere along the Pacific Ocean, where islanders cherish it as a diet staple and an essential part of their culture. Chances are you have seen it pop up in your local grocery store or have been bombarded with conflicting claims that it can have miraculous properties and even boost weight loss - among other health-enhancing attributes. Yes, it may have always been in our soaps, creams and lotions but does it belong in the kitchen too? Many athletes have used coconut water to rehydrate and replenish electrolytes but does the oil make the mark as a sports food supplement?

Well as it turns out, the truth is in the details. This plant-based saturated fat has a unique make-up of mostly medium-chain triglycerides (MCTs). According to the Harvard School of Public Health, these triglycerides do not elevate undesirable LDL cholesterol, like long-chain triglycerides found in meat and butter. However there is no evidence to suggest that they increase HDL cholesterol (the good kind, the body needs). MCTs are metabolized in a way that prevents them from depositing into fat tissue. Instead, they are quickly oxidized by the liver, which allows for immediate fuel, something endurance athletes should keep in mind when it comes to obtaining high-energy foods before a workout. Cook with or add coconut oil to foods consumed 60-90 minutes before intense activity for a one-two punch of flavor and readily available energy for the body. Coconut oil’s MCTs may also benefit athletes who find they suffer from gastro-intestinal discomfort following a pre-workout meal because they are easy for the body to digest. A study published in the Journal of Applied Physiology looked at the effects MCTs on endurance cyclists. The data suggests that when cyclists consumed a glucose-labeled beverage containing medium-chain triglycerides, how quickly they used muscle glycogen decreased, which led to increased endurance and improved performance.

Because carbohydrates are the cornerstone to any good athletic diet, where is there room for fat? The bottom line is that all fats are not created equal. The goal is to incorporate the “healthy fats” in moderation (monounsatured and polyunsaturated fat from olive, canola oils and nuts) and limit the “unhealthy fats” (saturated and trans found in meat, vegetable oils and butter). If you are looking to limit how much butter you eat, it can be beneficial to substitute coconut oil for butter in baked goods where olive oil wouldn’t complement the flavors correctly. A 1 tablespoon serving of coconut oil has approximately 120 calories (the same as olive oil).  Instead of adding coconut oil to your dietary regimen, it is sensible to replace other dietary fat with coconut oil if you are trying to obtain a certain flavor in your food. Whether using coconut, olive or any other type of oil, keep in mind that total fat intake should be 20-30% of total calories daily (note: only 7% of which are saturated).

But does the special make-up of coconut oil boost weight loss too? A study conducted in Brazil assessed whether coconut oil helped people lose weight when they used two tablespoons in their everyday diet, along with exercising and cutting out an excess 200 calories. After three months, both this group and another group using soybean oil in their daily diet lost the same amount of weight. Research on whether or not there is a connection between coconut oil and weight loss is still in the early stages, therefore the claim that it can have “miraculous” effects on weight loss is unfounded. Because of the proven benefits of coconut oil reviewed above, further research is warranted to discover if the oil's unique make-up might affect overall metabolism. However, before you switch to coconut oil hoping that the pounds will come off, keep in mind that flavor may be the only detectable change you experience.

What we know at this point is that coconut oil does not appear to negatively affect health because the saturated fat found in it is metabolized differently than the saturated fat found in animal sources. More studies need to be done to obtain a complete profile of the pros and cons of coconut oil for both athletes and non-athletes alike. For now it is safe to say it still has calories, but can be sensible to use.  If you’re looking to add some nutty flavor to your food, be sure to opt for virgin coconut oil. It has the most flavor, is trans-fat free, and made from fresh coconut milk, which preserves its vital nutrients. Here are some simple recipes, found here, that incorporate coconut oil:

Salad dressing: Sprinkle 1 tablespoon coconut oil mixed with 1 tablespoon balsamic vinegar over salads.

White Chocolate Chip Coconut Cookies:

Ingredients
2 1/4 cups flour
1 teaspoon salt
1 teaspoon baking soda
1 cup virgin coconut oil, or 2 sticks butter, softened
1 cup granulated sugar
1 cup packed brown sugar
2 eggs
1 tablespoon vanilla
1/2 cup unsweetened cocoa powder
2 cups white chocolate chips
1/2 cup sweetened shredded coconut, optionalMethod1. Preheat oven to 375 degrees. Add butter or coconut oil to stand mixer. Add white and brown sugar. Mix until well combined, light and fluffy if your using butter. Add egg, one at a time. Mix until well-incorporated. Add vanilla.

2. Sift together cocoa powder, flour, baking soda and salt. Add to stand mixer and mix until just combined.

3. Add chocolate chips, and coconut if using. Mix until just combined. Drop by the tablespoon on a cookie sheet and bake at 375 degrees for 10-12 minutes. Cool on rack.

Veggie Scramble:

Ingredients
1 tablespoon Virgin Coconut Oil
2 tablespoons zucchini, finely chopped
1 tablespoon onion, minced
2 cherry tomatoes, quartered
1-2 eggs
1 tablespoon milk, cream, or plain almond milk
Himalayan salt
Black pepper

Method

1. In a small pan, melt the coconut oil. Add the zucchini and onions and saute until tender.
2. Next, add the cherry tomatoes, stir and saute for 2 minutes.
3. While the vegetables are sauteing, beat the eggs with milk in a small bowl. Add salt and pepper to taste.
4. Pour eggs into the pan and scramble lightly.

Sources:
Hobson, Katherine, and Angela Haupt. "Do Coconut Oil and Coconut Water Provide Health Benefits?"
U.S.News & World Report 2012: 1. ABI/INFORM Complete; ProQuest Research Library. Web. 17 July 2012 .

Schardt, D. Special Feature: Coconut Oil. Nutrition Action Health Letter. June 2012.

Stice, Jeanine. "Coconut Oil Fills in for Butter when Olive Oil can't." Statesman Journal: D.1. Gannett  

Newsstand. Feb 14 2012. Web. 17 July 2012 .

The Last Supper

The Chicago Marathon is on Sunday, which means that the pre-competition last supper is coming up soon. If you really want to carbohydrate load (i.e. take in gigantic portions of carbohydrate at dinnertime), it's best to do that two nights before (which would be Friday night in the instance). The night before a race, carbohydrates are important, but don't get too crazy - be sure to include good portions of protein and also a little healthy fat to prepare your muscles overnight and help you get a good night's sleep.
And keep in mind that a pre-competition meal is not just important for marathon runners. We are in full swing of fall sports, so all athletes from soccer and football to cycling and tennis should heed the importance of the pre-competition meal.

But what to eat? Ideally, your meal will include high carbohydrate, moderate protein, and low fat. Here are some great meal ideas - choose one that includes foods you are comfrortable with. These meals would be ideal either one or two days before - just adjust how much carbohydrate you are taking in depending on which day you choose to enjoy them!

Meal 1: Chili with beans, rice or pasta, lemonade or juice, sherbert or frozen yogurt for desert

Meal 2: Grilled chicken sandwich, baked potato, iced tea, frozen fruit bar for desert

Meal 3: Pizza with mushrooms or other veggies, salad with veggies, breadsticks, soft drink (be careful with this one unless you tolerate carbonation VERY well before a race)

Meal 4: Pasta with vegetables, italian roll, strawberries, iced tea

Meal 5: Turkey sub, low-fat chips, apple, sports drink

Meal 6: Rice with vegetables and black beans, salad with veggies, fruit cup, low-fat milk

Meal 7: Cereal with banana and granola, whole-wheat toast with jam, orange juice [who says you can't have breakfast for dinner?]
Source: Eberle, SG Endurance Sports Nutrition

Stick with one of the above, and you're well on your way to a great race, game, or match!

Be Extraordinary,

RDKate