It's back to school time! The summer flew by, and suddenly here we are in September! One of the biggest challenges athletes have during the school year is continuing solid performance fueling during school hours. Challenges of no snacks in class, no nuts in snacks and other roadblocks can threaten to derail efforts to consistently fuel muscles during the day. However, with the right snacks and a little discreteness, there is no need to arrive at afternoon practice starving. These snacks are also great for work, in the car or walking across campus!
Before reading through the list of snack options, remember the cardinals of building a solid snack: a source of carbohydrate (fruit, grains, dairy) plus a source of protein (nuts, seeds, protein or animal meat). While some of those foods like deli meat or yogurt won't appear on this list because they are not shelf stable, it is good to remember that they can be a part of a great snack when available.
Beautiful Performance-Enhancing, Shelf-Stable Snacks
Peanut butter & jam/honey sandwich
Sunbutter or soy nut butter & jam/honey sandwich*
Trail mix of dried fruit, nuts and your favorite whole grain cereal
Trail mix of dried fruit, seeds and your favorite whole grain cereal*
Granola bars: my favorite are Clif bars, Picky Bars, Kind Bars and Luna Bars
Energy bites: there are many recipes available online, but look for great ones to include a nut butter or seed butter, whole grain oats, chia seeds or flaxseeds, honey and even chocolate chips!*
Piece of fruit with nuts or seeds*
Piece of fruit with lean turkey or beef jerky
Whole grain crackers, bagel or English muffin topped with peanut butter, sunflower seed or soy nut butter*
Dry cereal that is high in protein, such as Kashi cereals*
Whole grain cracker topped with tuna (buy in packets)*
A piece of fruit or dried fruit with a container of shelf-stable low-fat chocolate milk (like that pictured above*
*nut-free
This is certainly not an all-inclusive list, so get creative and find what works for you, your family or your athlete. If you have the challenge of no snacks in class, eat in passing period, choosing foods that are quick and easy to eat, such as trail mix (only about 1/2 cup is needed), energy bites or a granola bar.
Your Nutrition Coach,
RDKate
About this time of year, many of my athletes come into my office asking about dropping weight. Whether it is for health, performance or vanity reasons, a request to drop 5-15 pounds is common. Perhaps with the snow thawing and weather warming, your overall health and/or summer races are on your mind too. One thing I emphasize with my athletes is that weight loss is not easy. It takes commitment every day and throughout the day. However, there many tricks with respect to eating and exercising that will increase your chance of success.
Methods of Eating
1. Eat slowly. Commit to at least 10 minutes for a snack and 20 minutes for a meal (minimum). Chew your food thoroughly. Put the fork down and drink water between bites.
2. Eat with someone. Enjoy conversation; this will naturally slow your eating pace.
3. Cut food into small pieces. This creates the allusion of a greater volume of food, as well as - again- slows your eating pace.
For many athletes, finding time to stay on top of everything in their life is difficult. Getting in good training, good sleep, and good nutrition sometimes takes a backseat to having a good marriage, good friendships, or success at work. ABC News Health posted a great article last week about staying healthy at work. Whether your "work" is a job or going to school, here 7 ways work can actually help contribute to your health goals....
1. Take a Walk
At mid-morning, lunchtime, or mid-afternoon, get up from your desk and go for a walk either in a close-by park, along a quiet street or simply around your place of work or study. A recent study found that memory span improves by 20% after a 50-minute nature walk. Maybe we can't all afford 50 minutes outside, but certainly 10 minutes is possible...and leave your phone behind!
2. Surf the Web
Researchers discovered that surfing the web rejuvenated employees and boosted productivity. Another study showed that students who were allowed to surf the Internet during "10 minutes of leisure" were more productive and effective at tasks. It's important to relieve your mind as well as your body!
3. Make Your Desk a Mini Gym
The article gives great ideas for how to use your chair, the edge of your desk or the floor to do dips, squats, and push-ups. Or why not just bring dumbbells to work!?
4. Keep Moving
We hear it all the time - take the stairs! But this is really true! Take a break every hour or two; get up and move around. Sitting for long periods of time is often the reason for lower back pain and other issues because supporting muscles get weak. Set an alarm to remind yourself to get up and move. Read the article for more ways to keep moving, such as walking meetings.
5. Check Your Posture
It is especially important for athletes to have good posture to help avoid injury and muscle imbalances. Check the article for the steps to take to check and adjust your posture while sitting at your desk.
6. Plan Ahead
The key to good nutrition! Work places and libraries are full of vending machines, fast-food type convenience stores, and other nasty temptations. Pack and bring your snacks and meals to avoid turning to that late-afternoon vending machine candy bar. Have an office refrigerator? Use it! And don't forget to drink your water...
7. Be Aware of Good Hygiene and Food Safety
The American Dietetic Association just published results from a survey that found that 62% of Americans eat lunch at their desk, 50% snack at their desk, and 27% eat lunch at their desk. That can lead to issues with food safety, so make sure if you eat your desk that you are keeping it clean.
Be extraordinary,
RDKate
