Athletes: Meatless Meals for the Win!

For many people, the term "meatless meals" 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.

Add some zing to winter eating with these EASY recipes!

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?

Pickled onions top pork tacos. Yum!

Pickled Onions
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. Check out the simple recipe here.

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.

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

Sports Nutritionist's Race Report: Naperville Sprint Triathlon

This past Sunday, I competed in the Naperville Sprint Triathlon. It was beautiful weather, and I was excited to compete in my final triathlon of the season (my "A" race). 

Saturday: The day before
All day Saturday, I was focused on eating well and hydrating well. The week prior, I was lacking in the sleep department (the reality of two kids under 3), so I knew I needed to take care of myself nutritionally to avoid arriving completely exhausted on race day. Pictured is my lunch and dinner - lots of whole grains, veggies, fruits and lean protein plus some healthy fat. These are the pillars of great meals in general - but especially when preparing to race the next day. 

Lunch: Homemade pizza on whole wheat crust, salad w/ vinagrette dressing, watermelon, water

5 ways to eat breakfast within 30 minutes of waking up

Too many athletes make one of the worst fueling mistakes: skipping breakfast. From lack of time to lack of hunger, there is no lack of excuses out there for why breakfast doesn't happen. However, eating breakfast really IS important. In fact, eating within 30 minutes of getting up is needed to get your body re-energized and re-hydrated after fasting and dehydrating overnight. You can't drive your car anywhere without gas, so don't ask your body to go anywhere without fuel! For those of you who don't know how to make breakfast happen, here are 5 ideas, depending on your morning style.

The pre-planner
From your lunch to your clothing, you set up everything needed before you go to bed the night before. Why not do the same with breakfast? Here are a couple of options:
-Overnight oats: A Pinterest favorite, first grab a mason jar or a good ole tupperware. Combine 1/4 cup old-fashioned oats (not quick or steel), 1/3 cup non-fat milk or soy milk, 1/4 cup non-fat plain Greek yogurt, 1/4 cup diced fresh fruit of choice, 1 tsp sweetener of choice (if desired) and any extras you like such as chia seeds, ground flaxseed, coconut flakes, etc. Mix, place lid on jar and leave in refrigerator overnight. In the morning, grab the container and a spoon and head on out!
-Breakfast at the table: Who says you can't set the table the night before? Here is an easy option: grab a bowl and fill with bran flakes, nut of choice and dried fruit of choice. Set on table. Grab a piece of fruit and set next to bowl. In the morning, all you have to do is add milk or Greek yogurt to your cereal and munch on!

Sports dietitian, eh? So what do YOU eat?

It never fails. I'm out and about and someone finds out I'm a dietitian. What they say next is typically one of the following: "Don't look at what I'm eating!" or "I bet you never eat _____, huh?" Lucky for those individuals, the following two things are always true about me:
1. I never pay attention to what other people eat unless I'm being asked (and paid) to. I have enough clients who need my expertise that I don't go around evaluating others on my free time just "for fun". And plus, if you aren't asking for advice, unsolicited comments from a random dietitian will likely only tick you off.
2. Whatever it is you think I don't eat, chances are I do....maybe not every day or even every month, but I probably do. 

So on that note, here is an example day of eating from me - unfiltered and 100% honest.

Spiralizing Veggies - the Newest Trend: Should you do it?

One of the newest trends in nutrition is using a spiralizer to spiralize your vegetables. Spiralizing means taking vegetables such as carrots, sweet potatoes or zucchini and turning them into noodles. These vegetable noodles can then be used in place of regular grain-based noodles. While the dishes look very pretty, is this a trend you should follow? The answer is depends on your goal....

If you are a high level athlete putting in long training hours

The more training required of an athlete, the more carbohydrate that needs to be present in the diet. Using spiralized vegetables instead of pasta noodles cuts down significantly on carbohydrate content of the meal. This is not entirely bad if the athlete is then getting carbohydrate from another food source, such as fruit, bread, etc. However, that carbohydrate does need to come from somewhere, as lacking carbohydrate intake on a daily basis can lead to poor recovery, increased risk of injury and a weakened immune system.

Why you should eat soup as a post-workout snack or meal

As the temperature outside continues to drop, our typical post exercise snacks and meals of smoothies, cold shakes, and salads tend to become less appetizing. Soups can be a great way for athletes of all types to meet many of their nutritional needs while also satisfying the craving for warmer foods. 

Benefits of soup for Athletes:

 

-Vegetables: Soups are a great way to load up on veggies and work to meet your daily recommendations. Whether you make your own soup or buy it pre-made, “beefing” it up with vegetables is always an option. Aside from the obvious benefits of vitamins and minerals necessary for great health and physical performance, most vegetables tend to be a good source of soluble and insoluble fiber, which are essential for keeping your digestive system in top shape. As many athletes know, this is of the utmost importance. 

Surviving the Holidays When You Are an Athlete

Holidays are a wonderful opportunity to see family and friends that you might not otherwise see during the year. But what is a holiday without rich and tantalizing foods? While it is important to enjoy the holiday season and its delicacies, it is essential that you make smart food choices as an athlete. It is very easy to lose focus and suddenly find your weight up and your performance compromised. To arrive into the New Year with only positive memories of the holiday season, here are a few nutrition tips and tricks to guide you:

 

1.      Remember - calories in vs. calories out: Unwanted weight gain is the result of eating beyond your body’s needs.  Keep this in mind over the holidays. A great practice is to be sure to exercise on days you know will be full of eating (like Christmas). Begin the day with a great workout to kick-start your metabolism and set the pace for continued healthy choices into the evening.

 

It's too early to eat - help!

Last week I  blogged about great late-night eating options for those athletes that are hungry and/or need to eat late at night, but are not sure what they should choose. The other question I am often asked is which foods are best early in the morning before athletes feel like they are really "awake" but know that they need to eat. So, once again, lets start with some ground rules:

1. If you have an early workout, it is never too early to eat something. In fact, never go to a morning workout on an empty stomach. Even athletes who have severe exercise-induced GERD can typically find something that they tolerate in small quantities. 

2. If you are chronically skipping the first meal of the day because it is "too early", it is common to no longer feel hungry in the morning. The body will adjust to what you throw at it. If you ignore early morning hunger signals, the body eventually gives up signalling. But you can bring those back by starting to eat again.

Start the school year with good nutrition: tips, tricks and recipes!

Two weeks ago I discussed school lunches and last week was snacks. With many of you actually STARTING school this week, I thought I would end the theme of school nutrition with a round-up of my best blog articles relating to meal prep and eating during this crazy time - many focusing on dinner. Here they are:

How to Eat a Healthy, Quick Dinner Every Night
A step-by-step how-to for each day of the week to be able to have a good dinner every night with minimal prep for the week as a whole. Includes ideas such as crock pot, batch cooking and smart shopping.

Wondering What You Will Eat Tomorrow? [Recipes]
One recipe each: breakfast, lunch and dinner. All quick and SUPER tasty. The breakfast recipe is cookies, so how can you go wrong there???

Eating Fast Food: Meals that Work
Because sometimes you don't have a choice, when you HAVE to hit fast food, here are the best options. Establishments include Starbucks, Panera, McDonalds, Chipotle and more...

3 Quick and Health Recipes You Will Love [Recipes]
Psst...one is for French fries. Check it out!

Be Extraordinary,


RDKate

The #1 Myth of a Dancer's Diet

This week, enjoy a guest post from my intern, Danielle. She comes from an extensive background and dance, so was the perfect fit to provide an article about a dancer's diet.

Be Extraordinary,

RDKate
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Along with gymnasts and figure skaters, dancers tend to be body conscious athletes because they are often assessed by if their body is aesthetically pleasing verses solely how well they perform. Although not always treated as an athlete, dancers must put their bodies through great stress during conditioning, rehearsals, and dance classes. It is important that dancers fuel the body with an ample amount of energy just as any other athlete. This sometimes does not occur due to the lack of knowledge of fueling requirements. Instead of consuming the sufficient amount of calories each day to support the high level of performance and refuel the tank for the next rehearsal, some dancers restrict because they believe this to be a good way to protect their figure. In doing so, they do not eat enough food to support the amount of energy they are utilizing, which starves the muscles of the nutrients needed to give a standing ovation performance...and leaves the dancer drained.

The Myth: Eating one, low calorie meal per day is a good way to maintain my body size.

The Truth: Skipping meals will likely force the body to use muscle mass for energy. This prevents the body from burning off any excess body fat that might be present. It also can make the dancer tired, emotionally unstable and unable to focus, which all affect performance. In addition, under-eating deprives the body of many key nutrients, which may cause deficiencies and a lowered immune function, making the dancer more susceptible to injury and illness.

The Solution: Dancers should attempt to eat several small meals (or “mini” meals) throughout the day full of nutrient dense items such as whole wheat grains, fresh fruits and vegetables, and lean proteins (i.e. nuts, yogurts and chicken). This pattern of eating will keep energy on-board so dancers can continue working hard. Consuming healthy foods throughout the day will also better support a lean figure.

When dancers eat better, they feel better physically and emotionally. That is sure to bring the crowd to its feet.

 

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

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.

5 Breakfasts Ready in 5 Minutes or Less

When it comes to breakfast, many of my athletes would rather sleep than bother with the perceived "hastle" of making a meal. However, eating breakfast doesn't mean adding an additional 15 minutes to your morning routine. Here are 5 breakfasts ready to travel in 5 minutes or less. Ready...go!

The Classic Oatmeal
1. Add quick-cooking oats and milk in microwave-safe bowl according to container cooking time and amounts.
2. Heat (we'll guess 1:30 minutes)
3. Drizzle with honey and top with fresh blackberries and almonds.
4. Take in bowl or transfer to coffee travel mug to take with you.

Performance-Enhancing Christmas Delicacies

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

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

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

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

Top 10 tailgate food swaps

This week, enjoy a guest post from my intern, Ashley!

Be Extraordinary,

RDKate
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It’s that time of year again; football is back in full swing! Everyone enjoys the cooler weather and cheering on our favorite teams with our friends and family. Tailgating goes along with football season, which usually means a variety of tempting foods within an arm’s reach. If you are training for a race you might think that you need to avoid these parties so you don’t ruin all the hard work you have put into your training. The good news is you don’t have to! You can enjoy tailgating with your friends and family while sticking to your training plan.

Here are 10 typical tailgate foods with perfect healthy swaps perfect for a person in training:

Appetizers

1. Wings are a delicious and messy appetizer that everyone loves, but are typically fried and high in fat. This baked chicken wing recipe is lower in fat, but still provides full flavor that you love.

·         Using Greek yogurt in the blue cheese dip lowers total fat and provides protein and calcium.

·         Make it your own: substitute hot sauce for a sweeter BBQ sauce if you don’t like spice.

2. Nachos usually contain excessive calories and fat, but if done right can be healthy. This recipe of chicken and bean nachos are an appetizer everyone will enjoy.

·         Chicken: great source of lean protein, which can help protect against muscle damage during a workout

·         Beans: good source of protein and fiber that will keep you feel full longer

·         Shredded cheese: provides calcium and is lower in fat and sodium content than processed nacho cheese

·         Swap Greek yogurt for sour cream again!

·         Offer fresh pico de gallo, salsa or guacamole on the side and serve over corn chips. 

Dips

3. Fresh salsa or pico de gallo are great choices.  Both are a good source of vegetables, which contain vitamins essential for athlete’s immune systems and helpful to reduce muscle soreness post workout.

4. Swap Greek yogurt for sour cream in dips like spinach artichoke dip, buffalo chicken dip or French onion dip. This spinach artichoke dip recipe is full of flavor and sure to be a hit!

·         Artichokes and spinach are high in iron, which is essential for providing oxygen for your muscles during a workout.

·         Serve fresh cut veggies like carrots, celery, cucumbers, or snap peas with your dip instead of chips.

Performance-Enhancing Backyard BBQ Recipes

If there is one thing that is synonymous with the 4th of July, it is a backyard BBQ. How do you make your holiday celebration tasty, fun AND performance-enhancing? Here are few recipes that are exploding with all three.

1. Tandoori Chicken Kabobs
Who wants plain old chicken breast sandwiches when you have these? The best part is you can use the marinade on vegetables or tofu too!

2. Island Rice Pilaf
To me, this SCREAMS summer. I have made this more times than I care to admit...it is just too delicious. Plus it is vegan - added bonus.

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.