Eating in the off-season: What should (and shouldn't!) change

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:

1. Decrease carbohydrate intake
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).

Eating Tips for the Pregnant Athlete

 

Pregnancy no longer means stopping all exercise. Nowadays, with the okay of a doctor, women can keep exercising right up until they deliver. This is great, but also poses questions about eating. If you are pregnant and exercising, here are a few things to keep in mind.

1. Without exercise, you need to add approximately 300 Kcal per day during the second trimester and 300-500 Kcal per day during the third trimester for proper growth of the baby. So, should you choose to keep exercising, be sure to increase intake too. Pregnancy is not a time to lose weight.

Four Warm Foods to Fight the Never-Ending Cold

As I sit here in my office in Chicago-area, it is snowing outside. Last I checked it was March. So, Mother Nature...what gives?! Two can play at this game. Here are four warm foods to combat this cold weather.

1. Sweet potatoes
Sweet potatoes are not only delicious but full of immune-enhancing nutrients (a good idea in the cold weather). Whether baked, microwaved, pan-fried in slices, or baked wedge-style in the oven, they make a warm, sweet treat full of Vitamins A and C and fiber. Here is one of my personal favorite recipes that involves sweet potatoes. I make this at least 3 times a month because it is easy, fast and super healthy...not to mention delicious.

Sweet Potato and Lentil Soup
Source: All Recipes...with a few modifications
Yield: 6 Servings

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.

Vitamins, Protein, Water: Can too much be bad?

When it comes to "good nutrition", the attitude seems to be that if a little is good then more must be better. But of course nutrition couldn't be that black and white. Not everything is best in large quantities.

1. Vitamins and Minerals
Multivitamins as well as individual vitamin and mineral supplements are very popular among athletes. They are often used as an "insurance policy" in case needed amounts are not met with food. While this may not seem harmful, some vitamins and minerals in large quantities are in fact harmful. Two examples are Vitamins A and E. The theory was that vitamins A and E from food act as antioxidants in the body, so taking supplemental vitamin A and E should only enhance this effect and provide further protection. However, a meta-analysis showed that in high quantities, supplemental doses actually increased rather than decreased risk of death - Vitamin A by 16% and Vitamin E by 4%. One reason is that these are both fat-soluble vitamins, which means they more easily build up in the body rather than being excreted, as seen with water-soluble Vitamin C (1).

Athlete Dads: Why you should grill this Father's Day Weekend

With the summer season here, it is prime grilling time.  And what better weekend to do this than Father's Day weekend? Whether you are the dad taking the lead or the son grilling up something special for the occasion, you are making a great choice! Grilling is a healthy way to prepare food for many reasons.

1. Grilling decreases fat
Instead of cooking in fat, the fat drips off of the food, which decreases the overall fat content of the meat.

2. Grilling retains moisture
Grilling sears the food, which helps retain moisture. This means added fats such as butter are unnecessary, which further helps to reduce total calories.

Nutrient Dense vs. Energy Dense: What's the difference?

Any of you who follow nutrition articles know that registered dietitians often recommending a "nutrient dense" eating pattern. But what is that exactly and which foods fit the bill? How do they differ from "energy dense" foods? As an athlete or active individual, why should you care?

Nutrient Dense
Nutrient dense simply means that in a relatively small quantity of a food, there is a large amount of vitamins and minerals. So, nutritionally you get more "bang for your buck". Nutrient dense foods are important because all metabolic processes in our body rely on adequate levels of vitamins and minerals - especially B-vitamins and Iron and Calcium. If you are an athlete, your body will stay better hydrated, recover more quickly and more efficiently use the food you eat if your intake is based on mainly nutrient dense foods. So which foods are nutrient dense? Here is a short list:

-100% Whole-grain or 100% whole wheat (WW) sources of carbohydrates, such as WW breads, pastas, rices, and rolls. A few great products are Raisin Bran, Kashi cereals, Triscuits, and Rhodes whole wheat bread varieties.
-Lean sources of protein such as grilled chicken, lean ground beef or steak, baked/broiled fish, tuna, beans, and tofu.
-Low-fat dairy sources such as low-fat milk, cottage cheese or yogurt. Greek yogurt is one example of a great product, though make sure it is not loaded with added sugar (same goes for regular yogurts).
-All fresh and dried fruits and vegetables or canned fruits in their own juice (drain the juice).
-Good sources of polyunsaturated fats such as salmon, walnuts, almonds, avocado and flaxseed.

Energy Dense
Energy dense means that in a relatively small quantity of food, there is a large amount of energy...or calories. There may or may not be a large amount of vitamins or minerals...though, typically this phrase is attached to foods that are low in vitamins and minerals and high in calories. Examples include cakes, cookies, ice cream, candy and other sweets as well as chips, fried foods, soda pop, juice drinks and coffee drinks. While foods such as avocado, dried fruit and nuts are in fact energy dense (small volume = high calories), they are also nutrient dense so are a great choice for athletes. Energy dense foods may more quickly replace calories burned during activity, but they lack the valuable nutrients needed for the body's repair and recovery. In addition, these foods tend to be high in saturated and trans fats, which are pro-inflammatory and place the body at an increased risk for illness and injury.

If you love your energy dense foods, choose them carefully. Plan to have 1-2 energy dense foods per week, but be sure to have them on off-days (preferably the day after competition versus the day before) and in small quantities. While they may taste good, they aren't doing any good for your body.

Until next week....Be Extraordinary,


RDKate

Bars, Bars, Everywhere: Picking the Best One!

Dear Readers,

Today please enjoy a guest blog by Carrie Banner Aprik, MS, RD. She is the owner of Nutrition4Motion, and is the consulting dietitian for Oakland University Athletics, Michigan State University Sports & Cardiovascular Nutrition, and elite figure skaters at the Detroit Skating Club. She also teaches an introductory nutrition course at Michigan State University.

Be Extraordinary,

RDKate
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On the list of most common questions I get as a sports dietitian, “what’s the best bar?” ranks among the most frequent. Bars – which refer to protein bars, snack bars, granola bars, meal bars, cereal bars, etcetera – can be a useful tool for athletes who often are pressed for time and need quick and easy foods that travel well and taste good.  The answer to the “best bar” question depends on what role the bar plays in the athlete’s diet. The athlete should first ask themselves:

         

Are you looking for a meal replacement? Meal component? Or snack?

            When are you eating it? Pre-workout? Post-workout? Or some other time?

            What nutrients do you need more of – carbohydrates or protein?

           

Who knew picking out a bar could be so involved?!

For athletes, bars that provide enough calories to replace an entire meal are hard to come by. A male college athlete, for example, may need to consume upwards of 800 calories per meal. Would a meal replacement bar fill him up? Certainly not! For most active people, even those without extreme calorie needs, bars should more appropriately serve as additions to a meal, and contribute additional nutrients that are lacking in that meal. Every brand of bar contains different amounts of carbohydrates, protein, and fats. Some are even enriched with vitamins, minerals, and/or fiber. Here are some meal examples:

In this meal, the bar provides additional carbohydrate and fat:

-4 oz grilled chicken w/1 tbsp Italian dressing

-1 cup steamed vegetables

-8 oz low fat milk

-1 small apple

-1 package Nature Valley Oats ‘n Honey Granola Bar

 

In this meal, the bar provides additional carbohydrates, protein, and fat:

-6 oz fat free Greek yogurt

-1 cup roasted vegetables

-1/2 cup fruit salad

-1 small baked potato

-1 Kashi GoLean Roll bar

          Pre- and post-workout snacks should have a 3:1 or 4:1 ratio of carbohydrate to protein. Certain bars on their own can be used to achieve this ratio, or in addition other food. Bars used as snacks at other times of the day should be chosen based on calorie needs. For example, those looking to control body weight should choose bars that are high in fiber, and low in added sugar and calories. Below is a table of my favorite bars and their nutrient contents. It is important to remember that there is no “magical” bar (no matter what the health food store tells you) that will instantly turn you into an all-star athlete. Only the right combination of nutrition and training can do that! A registered dietitian can help you plan meals and snacks with the right bars for your calorie needs, taste buds, and schedule.

 

	Calories	Carbohydrate (g)	Protein (g)	Fat (g)	Fiber (g)	Other nutrients*
Nature Valley Oats ‘n Honey Bar	190	29	4	6	2	Small amount of Iron
Kashi GoLean Roll Bar	190	27	12	5	6	Good source of 5 vitamins & minerals; moderate amount of 4 vitamins & minerals; small amount of potassium
Luna Bar	170	27	8	5	5	Good source 19 vitamins & minerals; moderate amount of 5 vitamins & minerals; small amount of potassium
Clif Bar	230	44	9	3.5	5	Good source of 8 vitamins & minerals; Moderate amount of 14 vitamins & minerals, small amounts of chromium & potassium
Soy Joy	130	16	4	6	2	Small amounts of potassium, vit A, calcium, & iron
Power Bar Performance Energy Bar	230	45	8	3.5	2	Good source of vit C, calcium, & iron; moderate amount of thiamin & riboflavin, small amount of potassium
Nature Valley Trail Mix Bar	140	25	3	4	3	Small amount of iron
Kind Bar	180	23	3	10	2.5	Moderate amount of vit C & calcium; small amount of iron

*Small amount = <10% of daily value

 Moderate amount = > 10-20% daily value

 Good source of = > 20% daily value

 

Fall into Fitness: 5 Seasonal Fruits & Veggies!

Dear readers:
Today please enjoy a guest blog post by a former intern, Maggie.

Be extraordinary,

RDKate
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Love the flavors of fall foods but don’t want to derail the fitness and nutrition regimens you’ve worked so hard to maintain all summer? Autumn brings with it a new line-up of all star fruits and vegetables that are sure to keep you fueled up while looking and feeling great.  This may actually be the perfect time to reintroduce fruits and vegetables that you may have forgotten about during the summer back to your kitchen! Use autumn as an inspiration for healthy snacks and your diet will be as nutritious as the leaves are colorful!

 

 

1.      Apples. Cider mills and apple orchards that open for the season are great places to find these seasonal superstars. Whether you like a spectacularly sweet Honey Crisp apple or prefer the crunchy crisp texture of an Empire, they are all great sources of vitamin A, which is essential for vision health. Leave the peal on for extra fiber! Pair apple slices with peanut butter or spread apple butter on Tricuits.

 

2.      Pumpkin. Of course fall would not be complete without picking out the perfect pumpkin to decorate your table with or in my case opting for any food “pumpkin flavored” (pumpkin spice latte anyone?), what you may not know is that pumpkin is incredibly rich in antioxidants and vitamins. It is packed with vitamin E and beta-carotene, a precursor to vitamin A in the body. Be sure not to forget about the seeds either, ¼ cup contains nearly 50% of the daily value recommended for magnesium, known to maintain normal muscle and nerve function. Try sprinkling pumpkin seeds into yogurt as a post-work out snack.  My personal favorite pumpkin combination is adding 2 Tbsp of pumpkin puree to cooked oatmeal topped with dried cranberries and sprinkled with cinnamon for a breakfast that tastes absolutely fall-tastic!

 

3.      Winter Squash. October also begins the winter squash season, unlike its summer counterpart; the winter variety has a slightly sweeter flavor and is a great complement to cinnamon and ginger. Similar to other richly colored vegetables, squash is an excellent source of carotenes. It seems as the richer the color, the higher the concentration. It offers vitamins B1, B6 and C, along with fiber and potassium. You can’t go wrong by grilling it and including it on sandwiches or baking it along with other vegetables as a side dish.  Those following a gluten-free diet can also enjoy spaghetti squash in place of pasta.

 

4.      Sweet Potato. Do common potatoes have you less than enthused about creating a dinner side dish? Give these beta-carotene powerhouses a try.  Not only will you be getting 30% of your daily value of fiber in a single serving, but your metabolism will also get a boost from the manganese found in this vegetable. Sweet potatoes contain important antioxidant and anti-inflammatory properties and have shown to lower the potential health risk posed by oxygen radicals when passing through the digestive tract. Homemade sweet potato fries are a sure way to get any kid to eat their vegetables and a great source of carbohydrate for athletes looking to add variety to their meals during training.

 

5.      Pomegranates.  Who knew this slightly sour fruit is at its peak from August to December? A great source of vitamin C, folate and potassium, pomegranates can be enjoyed in a surprising number of delicious ways. Try adding the seeds to a salad for a sweet crunch or guzzle a glass of pomegranate juice. You will be upping your antioxidant content because of the high amount of polyphenols they contain, that protect against cardiovascular disease, cancer and osteoporosis. If you start by cutting off the blossom of the pomegranate and submerge it in cold water you can easily rub the seeds off of the skin to avoid a mess.

5 Fantastic Fall Foods

I'm so excited to say that fall has arrived! The nighttime lows are a dead give-away that cooler temperatures during the day will soon follow....I hope. Fall is a fabulous time for foodies. So much wonderful produce is in season, providing the starting point to some tasty creations in the kitchen. Here are 5 fall foods that are packed with health-boosting nutrients for both athletes and non-athletes:

Pumpkins
The orange color is a good hint that pumpkins are filled with beta-carotene, which is converted to Vitamin A in the body. Vitamin A plays an essential role in vision, cell differentiation and growth. Vitamin A is also one of the major antioxidants in the body (along with vitamins C & E), and so plays an imperative role in muscle recovery and repair after training. Pumpkins also contain ~3 grams of fiber and 560mg of potassium per cup.

Pumpkin seeds

These little seeds are packed full of nutrients! Pumpkin seeds are a great source of mono-unsaturated fat, protein (including the amino acids tryptophan and glutamate), vitamin E, manganese, and zinc. As mentioned above, vitamin E is an important antioxidant that aids with the removal of free radicals from muscles after training. Consumption of mono-unsaturated fats (MUFAs) has been shown to decrease LDL cholesterol (the bad cholesterol) in the body.

Figs
Did you know there are over 600 different types of figs? They can be eaten whole and raw (seeds and skin too!). Figs are unique in that they have the highest calcium content of any fruit. At ~12% of daily value, or DV, which equals 120mg per 1/2 cup, figs are considered a good food source of calcium (between 10-19% of DV). Calcium is a main contributor to bone health (along with its sidekick vitamin D) and reduces the risk of osteoporosis. These little fruits are also a great source of fiber.

Apples
There are hundreds of different kinds of apples. Like many of the foods here, apples are also a great source of fiber (one apple contains ~4gm). One important nutrient they contain is vitamin C - another one of those powerhouse antioxidants! Vitamin C plays a significant role in collagen synthesis, which is a structural protein found in skin, bones, tendons, and cartilage (good to know if you are an athlete!). But make sure you eat the skin of apple as almost half of the vitamin C content is contained right under the skin.

Sweet Potatoes/Yams
Just like pumpkins, the orange color gives away that these are a great source of beta-carotene or vitamin A. When eaten with the skin on, a medium sweet potato has 4x the amount of beta-carotene recommended daily! Note that vitamin A is a fat-soluble vitamin, so be sure to enjoy your sweet potato or yam with a small amount of fat (such as trans-fat free butter) to enhance its absorption. Other great nutrients in the potato/yam include vitamin C, fiber, manganese, and complex carbohydrates. Manganese is a trace mineral in the body that plays a role in fat and carbohydrate metabolism and blood sugar regulation.

Do you have a favorite recipe that incorporates any of the above foods? I'd love to hear about it - Please comment below!

Be Extraordinary,


RDKate

Why Detox & Cleansing Hurts

Search for "detox products" online and you'll get over 35,000 hits. Detox diet books number in the hundreds. Surprising? Unfortunately, no. Ridiculous? Absolutely. It's continually shocking to me the amount that some people will pay for products that have absolutely no scientific evidence that they do...anything. The theory behind detoxing is that our body becomes overloaded with "toxins" from the food we eat, mainly coming from additives, caffeine, preservatives, and alcohol. Supposedly these toxins stay in the body, wreaking all kinds of havoc, from weight gain to belly bloat to fatigue. The truth is that this entire premise is faulty.

Talk to any GI specialist and he/she will tell you the same thing: our bodies don't get "backed up with toxins" that come from the foods we eat. The body is perfectly capable of cleansing itself using its own special device: your liver. Ever heard the phrase, "You live-r you die"? You need your liver - can't live without it! It is your body's natural way of filtering out the "bad stuff" and keeping the good.

So why do people keep buying detox and cleansing products, claiming to see results? Many of these products are filled with intestinal irritants, designed to upset the lining of your gastro-intestinal (GI) system so that you go to the bathroom (and therefore think the products is effective). The products claim that this is your body ridding itself of "toxins and years of build-up", when all you have done is irritate your intestines.

 

 

Unfortunately, the consequences can go beyond mere irritation of your GI system. Many detox products or detox diets are downright dangerous. Some products require extreme fasting for days or weeks at a time, in which participants only drink liquids or eat only one or two foods. Taking in so few calories leads to severe muscle wasting (not fat loss). Still other detox products contain laxatives or colonics; these can be dangerously dehydrating and cause electrolyte imbalances in the body. Use the products enough and you will start decreasing how effectively your intestines absorb the vitamins and minerals in the food you eat. Some people become dependent on these "colon cleanses" to go to the bathroom because they have overused them and upset the natural regularity of their bodies.

Looking for a healthy way to "cleanse" your body? Try this:

1. Drink plenty of water

2. Eat whole foods rich in fiber, such as fruits, vegetables, and whole grain.

3. Fuel your muscles with low-fat dairy products and other lean sources of protein.

4. Eat consistently throughout the day: every 3-4 hours is ideal.

5. With the okay from your doctor, be physically active every day.

6. Avoid laxatives and detox supplements.

 

 

So whether it's a pill, liquid, diet, or foot pad (yes, those are out there too), stay far away.

 

Be Extraordinary,

 

 

RDKate

To Prevent Illness, Eat Smart During Winter Training – Plus: Black Friday Deals!

How often do you get sick? As the cold season sets in, many of us will develop that annoying cough or sore throat. Is there anything you can eat to fend off illness during the winter training season? In fact – yes! But it may not include quite what you thought...

1.       Take in plenty of carbs throughout the day.

Following a low-carbohydrate diet results in elevated levels of cortisol in an athlete’s body. Cortisol is known as the regulator of the immune system. It functions to increase protein breakdown in muscles, inhibit uptake of glucose into the body’s cells, and increase breakdown of fat. Therefore, chronically elevated levels force your body into a constant state of muscle breakdown and suppressed immune function, increasing your risk for upper respiratory tract infections (such as the common cold). High levels also negatively affect sleep, mood, bone health, ligament health, cardiovascular health, and athletic performance. Follow a moderate to high-carbohydrate daily eating program and don’t go into a workout without first taking in carbohydrate.  This is particularly important for athletes trying to improve speed or training for greater than 3-4 hours (Seebohar, 2004).

2.       Don’t underestimate the importance of protein.

Just like carbohydrate helps decrease elevated cortisol levels before and during exercise, protein (and specifically branched-chain amino acids), help decrease cortisol levels post-exercise. This is another reason why that post-workout meal or snack must include protein (Seebohar, 2004).

3.       Minerals matter too.

Three minerals play a significant role in strengthening our immune system: Zinc, Selenium, and Iron. Before you run out and buy supplements, consider the fact that zinc supplements can interfere with the absorption of iron and copper and actually suppress the immune system.  Besides, research is mixed whether supplementing with zinc actually wards off illness. Instead, turn to animal foods and whole grains for zinc. If (and only if) you have been diagnosed with low zinc, consider 15mg of supplemental zinc daily (max!). Selenium deficiency is less common, but food sources include meat, fish, poultry, whole grains, and nuts. Discussion of iron deficiency could be its own blog, but know that it is very common in endurance athletes (especially females). Food sources include animal products as well as dried beans and legumes, green leafy veggies, and iron-fortified grains (Dunford and Doyle, 2008).

4.       Vitamin C is effective…sort of.

I’m sure many of you consider vitamin C your “go to” vitamin when you are trying to fend off a cold. I have good and bad news. A meta-analysis of studies revealed that routine vitamin C supplementation did not reduce the incidence of colds (boo). However, once the cold was present, duration was reduced by 8% and severity was also reduced (yay) (Douglas et al., 2004). Look to get vitamin C from foods such as citrus fruits, berries, broccoli, peppers, and tomatoes.

5.       Re-assess your training regimen.

While moderate exercise strengthens the immune system, more rigorous or prolonged training (such as that for marathon training) greatly increases risk for upper respiratory tract infections. If you are concerned about being sick for your favorite holiday party, perhaps scale back from a hard training regimen for a time and give your body a (likely) needed break (Dunford and Doyle, 2008).

   

Stay tuned! In honor of Black Friday, I will be offering coupons accessible only through my website on Friday, November 25^th (24 hours only). If you enjoy savings of up to 50% off, then you won’t want to miss this! Make sure you are ready for the holidays with special performance nutrition savings.

Be Extraordinary,

RDKate