Why carbs are bad...and good

Low-carbohydrate diets are all the craze. On a weekly basis athletes are telling me they limit their carbohydrate intake because "carbs are bad". I should really create company shirts that say "I [heart] Carbs" (similar to those I [heart] NY shirts). It is a shame that carbohydrates get such a bad rap. However, it is an even bigger shame that often athletes don't really know what these nutrients are for, in what foods they are found or why cutting them is a good or bad idea.

What they do
Carbohydrate (or sugar) is a source of quick energy for your body. When not slowed down by fiber, fat or protein, pure carbohydrate can be absorbed into your system and utilized for energy very quickly (15-20 minutes). This is why the calories in sports drinks, gels, gu's, chews, etc. are 100% from carbohydrate. The point of these products is for them to get out of your stomach quickly and to your muscles where you can actually utilize them. The interesting thing about an exercising muscle is that the higher the intensity of the workout, the more it relies on carbohydrate for energy.

Gluten-free meals and snacks

I work with a growing number of athletes who do not eat gluten. Many struggle with getting in enough carbohydrate for their level of training. They don't know how to be more creative than eating rice and sweet potatoes with every meal. So for all you gluten-free eaters out there, here are 2 days of gluten-free eating.

Day 1

Breakfast: Low-fat cottage cheese topped with fresh berries and almonds; drizzle with honey

Lunch: Wrap made with Rudi's brand spinach tortilla, Boar's Head brand deli turkey, pesto, mozzarella cheese, fresh mushrooms and spinach. Serve with fresh cantaloupe.

Dinner: Lean turkey burger an Udi's brand hamburger bun with slice of watermelon and steamed broccoli

Snack: Low-fat string cheese with mini box of raisins

Snack: Homemade hummus with baby carrots

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

Quinoa: A Nutritious & Easy Way to Add Staying Power to Your Training Diet

This week, enjoy a guest blog from one of my fellow sports dietitians, Kim Schwabenbauer, RD, LDN. Kim is a Registered Dietitian, USA Triathlon Coach, Professional Triathlete, Speaker, and Model. She is the founder of Fuel Your Passion, LLC. Check out Kim's website and blog, and follow her on Twitter and Facebook!

Be Extrarordinary,

RDKate

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It’s a one of those words that until you hear it pronounced (and maybe even after) sounds a bit like you are speaking a foreign language. Trust me, as an athlete and a dietitian, this word is one you should get to know! Quinoa (pronounced KEEN-wah) is a food that has so many benefits that you’ll want to include it in your every-day training diet without hesitation.  It is an ancient Peruvian seed with a mild nutty flavor that packs a powerful nutrition punch!

Just a few of the reasons to add it to your list of healthy quick go to meals is because it’s a complex carbohydrate that offers a full spectrum of amino acids.  While most grains are incomplete sources of amino acids (meaning they must be either eaten with other foods such as beans or legumes or served up with a protein source), quinoa is considered a complete protein and can stand alone.  Quinoa also contains considerable amounts of the amino acid lysine which is important for tissue growth and repair after resistance and endurance exercise (aka what we do every day as athletes!).  It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. 

For those athletes who have a gluten sensitivity or gluten allergy (Celiac Disease), Quinoa is a great alternative to regular pasta and is gluten-free.   Finally, Quinoa is an excellent source of dietary fiber which is important for regulating blood sugar spikes and digestive health. 

A 6-ounce serving of quinoa contains 132 calories, 23 grams of carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat.

One of my favorite recipes utilizing this nutrient gem is from www.allrecipes.com entitled Quinoa & Black Beans.  You can even watch a video available on their site on how to make this wonderful dish.  I make a batch at the beginning of the week and heat it up again and again when I’m pressed for time and it’s even better the second and third day!

Take a chance on this delicious grain by trying this recipe below.

Quinoa and Black Beans

Prep Time: 15 mins

Cook Time: 35 mins

Ready In: 50 mins

Ingredients

·         1 teaspoon vegetable oil

·         1 onion, chopped

·         3 cloves garlic, peeled and chopped

·         3/4 cup uncooked quinoa

·         1 1/2 cups vegetable broth

·         1 teaspoon ground cumin

·         1/4 teaspoon cayenne pepper

·         salt and pepper to taste

·         1 cup frozen corn kernels

·         2 (15 ounce) cans black beans, rinsed and drained

·         1/2 cup chopped fresh cilantro

Directions

1.      Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.

2.      Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,

3.      Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Amount Per Serving: Calories: 153 | Total Fat: 1.7g | Cholesterol: 0mg