FUELING soups and chowders for the winter season

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.

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!

White Bean Chicken & Chili - Giada De Laurentiis
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html

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.

Easy, quick lunches for young athletes cooking on their own

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.

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.

5 recipes every athlete should try this summer

As the weather warms, some athletes begin competitive season, while others hit off-season training. Either way, warmer weather calls for a solid nutrition base to help the body stay hydrated and fueled. Here are five lighter recipes that will keep you cool (and well-fueled) this summer.

Avocado Smoothie
Instead of the usual fruit, try a new smoothie using avocado instead! A refreshing drink bursting with omega-3 fatty acids to help those training muscles recover. If you do not drink cow's milk, replace with soy milk to make sure you still get a source of protein.

6 Things You Can Make With Those Garden Tomatoes

With tomato season in full swing, garden tomatoes are available in abundance. Tomatoes are a fantastic source of:
-fiber: helps to lower cholesterol and improve heart health as well as keep athletes full and regular
-lycopene: an antioxidant that can help athletes recovery after workouts
-zeaxanthin: helps protect and improve eye health

Here are 6 delicious ways to use your tomatoes this year:

1. Make Caprese Salad
Caprese salad is a wonderfully easy and fresh salad that can be made fast. To make: combine any type of tomato you have (chop up if using a large tomato vs. a cherry variety), fresh basil leaves (chopped) and mozarella cheese (baby mozzarella works best but can also be good old regular mozzarella; slide into small sqaures). Place in a bowl and drizzle with balsamic vinegar. If you like, you can also drizzle with olive oil. Serve immediately.

5 School Lunches That Make the Grade

As athletes prepare backpacks and workout bags to go back to school, parents are preparing pantries and refrigerators for school lunches. I often hear complaints about not knowing what to pack each day to make sure athletes actually eat what is packed, but also properly fuel themselves in preparation for after-school or evening practices. Here are 5 school lunches that earn an "A" from this sports dietitian:

The Tried and True

Jam and nut butter on whole wheat bread

Fresh veggies such as baby carrots, cherry tomatoes or mini sweet peppers (already prepared!)

Greek, non-fat yogurt (must be Greek!) - flavored okay

Piece of fresh fruit

Whole grain tortilla chips

How to Conquer School Lunches This Year

We are almost mid-way through August, which means school is right around the corner. For many athletes or parents of athletes, planning for lunch at school is a dreaded part of the back-to-school routine. While many complain of poor choices offered in the cafeteria, an equally common complaint is lack of time to pack a sack lunch. Yet, "brown bagging it" doesn't have to take up a huge amount of time or energy. Here are some tips, tricks, and sample lunches to fuel the athlete in you or in your family....

Planning
When planning for sack lunches, remember the key components that should be included in each lunch. Make your list before you head to the store.
-Carbohydrates: Preferably whole grain/whole wheat (gluten-free whole grains vs. processed if this is applicable)
-Protein: Preferably low-fat (this includes dairy or soy)
-Fat: A little bit of fat keeps young bellies full and helps with muscle recovery
-Fruit: Fresh is easiest, but canned is okay too
-Vegetables: Think fresh "ready-to-munch" veggies such as baby carrots or cherry tomatoes

3 Quick and Healthy Recipes You Will Love

It has been a few weeks since I sent out new recipes. Here are a few of my current favorites that I use to fuel myself on a weekly basis. Quick, easy and healthy...what more can you ask for?!

Sweet Potato Fries
1. Preheat oven to 400 degrees.
2. Slice 4 medium sweet potatoes in desired shape (medallions, fries, etc.)
3. Place potato slices in gallon-size bag with 2 tbsp canola oil. Shake until all slices covered.
4. Spread potato slices onto baking sheet covered in aluminum foil (for easy cleaning).
5. Season as desired with pepper, salt, paprika, chili powder, cinnamon...whatever sounds good!
6. Bake for 15-20 minutes or until soft.

Serves 4

Homemade Almond Cranberry Granola
1. Preheat oven to 350 degrees.
2. Mix the following in a large bowl: 4 cups old-fashioned oats, 2 cups coarsely chopped almonds (unsalted), 2 tbsp cinnamon, 1/3 cup honey and 1/2 cup canola oil.
3. Spread mixture onto baking sheet covered in aluminum foil (for easy cleaning).
4. Cook for 35-40 minutes or until golden. During cooking, stir every 10 minutes (I just set the timer for 10 minutes at a time).
5. Pull baking sheet out of oven and top with 1 1/2 cups dried cranberries and 1.5 cups shredded coconut. Allow entire mixture to cool. Stir and store in air-tight container.

***The best part about this recipe is that you can vary the nuts and dried fruit to your liking, but maintain its deliciousness! I love this granola mixed with bran flakes and non-fat milk for cereal in the morning or placed on top of non-fat, plain Greek yogurt - yum!

Spinach and Mushroom Quiche
1. Preheat oven to 350 degrees.
2. Saute 1 cup mushrooms, 1 cup chopped spinach and 1 medium onion (diced) in 2 tbsp canola oil until onions clear and mushrooms soft. Set aside.
3. In a large bowl, beat together: 1 cup non-fat milk, 3 eggs + 1 egg white, 1 cup low-fat shredded Swiss cheese, 1/4 teaspoon pepper, 1/2 teaspoon garlic powder and 1/4 teaspoon thyme.
4. Combine two mixtures and pour into a prepared pie shell (I go easy and just use a frozen pie shell, but you could get fancy and make your own shell from scratch).
5. Bake 50-60 minutes or until egg is set in the middle. Allow to cool 10 minutes before slicing.

***This is even better the next day (if you can make it last that long). I eat this for breakfast, lunch or dinner - it's so easy to make!

Be Extraordinary,


RDKate


Picture source: https://www.flickr.com/photos/notahipster/

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.

Recipes! Warm soups and chowders for the cold weather

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

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

White Bean Chicken & Chili - Giada De Laurentiis
http://www.foodnetwork.com/recipes/giada-de-laurentiis/white-bean-and-chicken-chili-recipe/index.html

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.

Eating Fast Food: Meals that Work

Try as we might, there just comes a time when fast food may be the only option. Perhaps it is when you are running from one practice to the next with only 15 minutes to eat or when you have 20 minutes to eat dinner before a late-night meeting. Knowing what to order can ease your confusion, worry and stress. Fast food doesn't have to ruin your training, provided you choose wisely and stick to only one time a day only once in a while. So here are some options.............

Breakfast
McDonalds: Egg McMuffin, snack-size fruit & walnut tray, black coffee [510 Kcal, 61gm carb, 21 gm protein, 20 gm fat (6gm saturated)] 

Starbucks: Turkey bacon and white cheddar classic breakfast sandwich, 16 oz. caffe latte with nonfat milk and sugar-free syrup (if desired) [460 Kcal, 63 gm carb, 30gm protein, 7gm fat (2 gm saturated)]

Panera: Steel cut oatmeal with strawberries & pecans, 16 oz. cappuccino [440 Kcal, 57 gm carb, 14 gm protein, 18.5 gm fat (4.5 gm saturated)]

Lunch
McDonald's: Premium grilled chicken classic sandwich, fruit & yogurt parfait, side salad with oil-based dressing on side (i.e. Balsamic Vinaigrette), water [520 Kcal, 75 gm carb, 33 gm protein, 11gm fat (3 gm saturated)]

Subway: 6" roast beef on 9-grain wheat with Swiss cheese, plenty of veggies and olive oil blend; pair with 1 pkg apple slices, water [455 Kcal, 54 gm carb, 28 gm protein, 14 gm fat (5 gm saturated)] 

Einstein Bagels: Tuscan chicken pesto bagel thin sandwich, fruit and yogurt parfait, water [510 Kcal, 66 gm carb, 32 gm protein, 14 gm fat (4.5 gm saturated)] **this place has terrible food from a nutritional perspective; it was hard to find a meal that worked here!

Dinner
Noodles & Co.: Small Bangkok Curry with sauteed shrimp, side salad with fat-free Asian vinaigrette, side of edamame, water [475 Kcal, 60 gm carb, 28 gm protein, 13 gm fat (5 gm saturated)]

Chipotle: Burrito bowl with chicken, brown rice, tomato salsa, fajita veggies and lettuce; water, and bring a piece of fruit from home... [395 Kcal, 56 gm carb, 37 gm protein, 11 gm fat (3 gm saturated)] **Do not recommend eating here if you are watching your sodium intake!

Wendy's: Large chili, side salad with pomegranate vinaigrette dressing and no croutons, 1 pkg apple slices, unsweetened iced tea [430 kcal, 53 gm carb, 27 gm protein, 13 gm fat (4 gm saturated)] **Again this is also relatively high in sodium compared to other choices listed above!

In order to keep the macronutrient and sodium levels reasonable, notice that overall total calories often is low at only 400-500 Kcal. Your needs per meal are dependant on your body weight, current training regimen and performance goals. So, only use these meal options as a guideline. What I often tell my athletes is to keep healthy sides with them - in the car or office - so that they can start with one of the base meals above and then add things like fruit, veggies or unsalted nuts to increase the overall caloric intake without overdoing it on sodium and saturated fat.

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

School Lunches Solved: Planning, Shopping & Packing

For many athletes or parents of athletes, planning for lunch at school is a dreaded part of the back to school routine. While many complain of poor choices offered in the cafeteria, an equally common complaint is lack of time to pack a sack lunch. Yet, "brown bagging it" doesn't have to take up a huge amount of time or energy. Here are some tips, tricks, and sample lunches to fuel the athlete in you or in your family....

Planning
When planning for sack lunches, remember the key components that should be included in each lunch. Make your list before you head to the store.
-Carbohydrates: Preferably whole grain/whole wheat
-Protein: Preferably low-fat
-Fruit: Fresh is easiest, but canned is okay too
-Vegetables: Think fresh "ready-to-eat" veggies such as baby carrots or cherry tomatoes

Shopping
Do your shopping on the weekend, and buy for the entire week. Using the guidelines discussed, here is a list you might use:

Whole wheat bread, tortillas, or pitas
Brown rice or quinoa
Whole grain tortilla chips
Whole grain crackers such as Triscuits, Wheat Thins, or Kashi TLCs
Low sugar jelly/jam or honey
Dried fruit (no sugar added if possible)

Low sodium lunch meats
Canned/packets of tuna
Eggs
Canned beans
Part-skim mozzarella cheese sticks
Low-fat regular or Greek yogurt: Single serve containers or bulk
Low-fat cottage cheese
2% milk block cheese
Peanut or other nut butter
Whole nuts

Any fresh fruit (look for sales) - fruit like peaches, bananas, oranges and apples might be easier than pineapple, mango or melon that requires cleaning and cutting
Any canned fruit in its own juice (not heavy syrup)
Any fresh veggies (look for sales) - baby carrots and cherry tomatoes come ready to eat vs. broccoli, cauliflower or cucumber, which requires cleaning and cutting

Pack/provide splurge foods only 1x/week (but not on game days). These are not effective for fueling or recovery, but certainly can be part of a reasonable intake. Such foods include items like chips, cookies/brownies, fruit roll-ups/fruit snacks, or soda.

Packing
Prep as much as possible on the weekend to save time during the week. Make sandwiches (minus sauces/dressings which can make them soggy), cut up vegetables or fruit and put in sandwich bags, make individual salads in tupperware containers, create your own single serve yogurt or cottage cheese by placing 3/4 cup into a small tupperware container from the bulk container. Hard boil eggs and make rice/quinoa.

Examples
Lunch #1
Lunch meat or tuna sandwich with cheese, tomato, romaine lettuce, & mustard if desired
Apple
Baby carrots
Low-fat yogurt

Lunch #2
PBJ or PB & Honey on whole wheat bread
Peach
Cherry tomatoes
String cheese

Lunch #3
Low-fat cottage cheese with canned fruit, walnuts, & cinnamon
Crackers & cheese
Fresh broccoli & cauliflower

Lunch #4
Brown rice/quinoa with beans, salsa, and cheese (rolled into a tortilla with lettuce and tomato if desired)
Tortilla chips
Orange or clementine

Lunch #5
Spinach salad with hard-boiled eggs, carrots, celery, tomatoes, oil-based dressing
Place salad in a pita to enjoy
Fresh apricot
Milk (cow's or soy)

Lunch #6
Tortilla with hummus, lots of veggies and feta cheese
Fresh berries
Quinoa with dried fruit and nuts

Remember that lunch doesn't have to be only lunch foods. Both breakfast and dinner foods can be enjoyed at lunch...just follow the guidelines above. Leftovers from dinner often make a great and quick lunch the next day!

Be Extraordinary,


RDKate

A Shopping List to Fuel Summer Activity

Summer brings competitions for many athletes; a well-stocked pantry/refrigerator is critical. It is hard to follow my advice of building your "plate" at meals if the right food is not available to do so. Use this list to help you get started at the grocery store. This is not all-inclusive, but is a great base. Choose options from each group each time you shop. Happy shopping!

Breads, Pasta, Rice, & Other Grains

Brown rice

Whole wheat pasta

Couscous, quinoa, wheat pilaf

Whole wheat tortillas

Whole wheat breads, bagels, rolls, pita bread, English muffins (store in the freezer)

Oatmeal

Ready-to-eat whole grain cereals: Raisin Brand, Frosted Mini Wheats, Kashi

Granola Bars: Kashi, Lunabars, Larabars

Whole-wheat toaster waffles

Whole-grain crackers: Triscuits, Wheat Thins, TLC’s 

Fruits & Veggies

Potatoes or sweet potatoes

Frozen or canned veggies (rinse canned to reduce sodium content)

Bags of prew-ashed salad greens

Bags of mini carrots

Pre-chopped veggies/fruits

Canned fruit in own juice (not in heavy syrup)

Frozen berries

Oranges, apples, bananas (store in frig)

Dates, raisins, cherries, cranberries and other dried fruit 

Milk & Milk Products

Low-fat milk (regular or soy)

Low-fat yogurt (regular or greek)

Low-fat cheese (lighter vs. darker)

Low-fat cottage cheese 

Meat & Meat Alternatives

Boneless, skinless chicken breasts (store in freezer in single-portion bags)

Lean ground meat (ground round, sirloin, turkey breast – store in freezer in 1/4 pound-portion bags)

Cubed meat (anything lean) for kebabs or stir fries

Cooked shrimp

Lean deli meats (turkey, ham, roast beef)

Packets or cans of tuna (packed in water) & chicken

Edamame (ready-to-eat or frozen), soynuts

Canned beans: any kind (rinse to reduce sodium content)

Frozen veggie/garden burgers

Tofu

Egg or egg substitutes

Peanut or other nut butters (ideally containing only "nuts" in the ingredient list)

Healthy Oils

Soft (tub) or liquid margarine: Olivio, Smart Balance, etc.

Oil for cooking and baking: canola, olive

Low-fat salad dressing: vinaigrettes or oil-based

Low-fat mayo: olive or canola oil-based

Nuts and seeds: lightly salted or no salt

Avocado

Olives

Extras

Seasonings such as onion and garlic powders (vs. salts), dried herbs

Spaghetti sauce (4 grams of fat or less per 4 ounces/125 grams)

Pretzels, low-fat chips (baked), low-fat popcorn (air-popped is best)

Low-fat frozen yogurt

Be Extraordinary,


RDKate

Source: Endurance Sports Nutrition by Suzanne Girard Eberle MS, RD. 2007

Eating in the Land of the Kiwis - NZ!

During my 14-day visit to New Zealand, I was able to try some phenomenal food. However, more than just trying food, my favorite part about traveling is being a food observer - noting the types of foods served at which meals and how that differs from back home.

Breakfast

Breakfast food options were quite similar to the U.S.A., with the exception of a few things. First, muesli was extremely popular and a must at breakfast. Many of you I'm sure have tried this delightful cereal, which is often a mixture of oats, dried fruit, and nuts. Think of it as a dressed-up oatmeal served cold with milk instead of warm. (This was a common attendant at breakfast during my travels through Europe as well.) I really wish we had good, affordable muesli available to us in the states because it is high in fiber, vitamins, minerals, and protein - a phenomenal choice for breakfast! The other entertaining difference was the labels for milk. Instead of skim, 1%, 2%, or whole milk, the milks were labeled trim and standard (with variations of extra trim and such). Finally, the coffee in New Zealand left much to be desired. Coffee must be somewhat of a delicacy there, as one small cup cost 2-3x what we pay here. Also, Kiwis don't drink our drip coffee, but prefer European-style espresso and other strong coffee variations. Instead of having a coffee maker in the hotel rooms, every room provided instant (yes, you read correctly) - instant coffee granules. I love me a good instant cup for camping and such, but 14 days of instant coffee would make any American caffeine-addict zany. I rejoiced when I finally found American-style coffee (i.e. an Americano) in Queenstown at Joe's Garage. Delicious!

Lunch
One of my favorite things to do when I travel is to visit American fast food joints to check out how the menu differs from back home. I may not purchase anything, but if you've never done this, it is quite interesting. McDonalds was my chain of choice this time around - mainly because they were everywhere (though we did enjoy the fact that KFC was also a HUGE hit). Because Kiwis (like Italians, French, and British) enjoy their afternoon coffee and biscuit, every McDonalds had a "McCafe Bistro" that served not only specialty coffee (many more selections than here), but also desserts similar to what you would see at a Starbucks (which was also a common site). The food menu was otherwise quite similar, though more limited than in the states. One additional category of items we tried were wraps. They had a tandoori chicken and a sweet chili chicken wrap (which were 'seared' instead of 'grilled'). While I had great expectations for these wraps, they fell short. The chicken itself was much more authentic than the chicken served in the states (yum), but the wrap itself was falling apart and covered with too much dressing, making it incredibly difficult to eat.

Come back next week when I discuss dinner (wine, seafood, and curry - oh my!) as well as show you why New Zealand is the perfect place for adventure-seekers. Cheers!

Be Extraordinary,

RDKate

Give Some Love to Your Lunch

I'm always writing about the importance of eating regularly throughout the day to prepare your muscles for exercise. And how many times have I said "breakfast is the most important meal of the day"? While this is true, sometimes it's more difficult for athletes to get in a great lunch. Whether the reason is lack of time, being surrounded by tempting but unintelligent cafeteria options, or lack of planning, lunchtime can be a struggle. Here are some great nutrient-rich lunches that will assure your muscles are ready to go for that after-school practice or post-work workout.

Meal #1
1.5 cups baby spinach
1/2 cup hard-cooked egg
1/2 cup strawberries
1Tbsp almonds
1 ounce crumbled feta cheese
2 Tbsp oil-based dressing

Mix ingredients above and add a whole-wheat roll topping with an olive- or canola-oil based butter and low-fat milk as a beverage.

Meal #2
3 slices ham or turkey
2 slices lowfat Swiss cheese
2 slices whole-wheat bread OR whole-wheat tortilla OR whole-wheat bun
2 Tbsp stone-ground mustard
Lettuce or Kale

Create sandwich. Add 8 oz. low-fat (not sugar-free) yogurt and a piece of fresh fruit.

Meal #3
3 ounces water-packed tuna
1.5 Tbsp olive-oil based mayo

Mix above and spread on two slices toasted whole wheat bread. Top with lettuce and tomato. Add a piece of fresh fruit and a couple of handfuls of baby carrots.


Many of us turn to soup and sandwich as our default. Here are some tips to nutrient-ize your soup and sandwiches!

• Prepare condensed tomato soup with fat-free milk instead of water.
• Stir chopped fresh spinach or frozen veggies into condensed soups.
• Make sandwiches on whole-wheat breads and top with romaine lettuce, tomato slices, cucumbers, onions, and avacodo (my personal favorite topping).

Be Extraordinary,

RDKate