Athletes: Why you should start 2016 with a nutrition plan

If you are like many athletes, you are busy planning and preparing your workout and/or competition schedule for 2016. You carefully write your goals and select your competitions. You cycle your training during the year to match that plan. You measure your heart rate, cadence, mile pace and a myriad of other things you don't quite understand. What many athletes are missing is another type of plan - a nutrition plan. Whether it is your plan for day-to-day eating or fueling before or during a competition, missing a plan can have a big impact on whether or not you meet your 2016 goals. Here is why:

1. Planning your daily nutrition assures your body recovers well on a daily basis
Good recovery can ward off illness and injury as well as help your muscle properlys and fully adapt positively to your workouts. 

4 Nutrition Excuses You Need to Give Up in 2015

As we enter 2015, I'd like to help you get started on the right foot. In my office, there is no shortage of excuses for not following nutrition recommendations. While I work exclusively with athletes, these excuses can be heard from just about everyone trying to make healthier choices toward bigger goals. So it's time to "name it, claim it and tame it"...it is a new year, after all.

1. I like to sleep.
This is most often used an excuse for not eating breakfast or not eating a post-workout snack after late night training. I like to sleep too - who doesn't? However, it is about priorities. While getting 7-9 hours of sleep on average is a must, so is fueling your body correctly. Re-evaluate where your time is spent. Is there a reason you need to watch 3 hours of television at night? Do you really need to stay on social media until midnight? Its time to unplug early and go to sleep...or stop hitting snooze in the morning. Make a commitment to eating when your body needs you to.

What your nutrition-related New Year's Resolution should look like

We are eight days into the New Year, which means resolutions are running full speed ahead. Here were 2014's top three New Year's Resolutions: 1) Lose weight 2) Get organized 3) Spend less, save more. Sadly, only 8% of Americans are successful in meeting their resolutions each year. To get into that 8%, here are some tips when crafting and living out your nutrition-related resolutions.

1. Keep it simple
When it comes to nutrition, avoid fad diets or extreme dieting measures, such as cutting out entire foods groups or excessive record-keeping of every calorie consumed. This typically works for about 3 weeks, causes extreme stress and is quickly abandoned. Instead, keep it simple. Try writing three basic "eating guidelines" for yourself. Here are a few examples:
-Eat a fruit or veggie 5 different times each day
-Buy only nonfat dairy foods
-Drink alcohol only 2 times each week with 1-2 drinks each time
Goals such as this are easier to achieve and not overly restrictive.

Fad Diets: What you should know before you proceed

Today's blog article is a guest blog written by Eve Pearson MBS, RDN, CSSD, LDN. She is a sports dietitian in Texas who serves the Dallas, Fort Worth, Keller and Austin areas. Learn more about her and her services at www.nutriworkscnc.com. What a great article to read this week when so many of you are creating your New Year's Resolutions - thanks Eve!

Be Extraordinary,


RDKate

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 “I have to have cheese, I don’t care what the diet says!”

This is what I heard someone say at the Whole Foods salad bar the other day.  I think it’s unfortunate #1 – that people feel like they have to cut things out completely and be on a diet period and #2 – this is the mentality that most people have when entering a diet.  Most of the time, I find many people are not 100% committed going into a diet, which is why they aren’t very successful.  If they did happen to lose weight on the diet, it’s likely to come back. Not surprising since most diets don’t include enough calories to withstand over longer periods of time.

Fad diets are easy.  There are rules, dos and don’ts, what you can’t eat and drink.  They tell us to count points, we count points.  They send us food, we eat it.  They allow you to be on autopilot after you learn the basic ins and outs of the diet.

I’m not saying I’m a proponent of many diets out there but next time you pick up a diet book, read online or hear from your best friend the latest fad, go into it with this mentality:

The rules for making nutrition New Year's Resolutions

As we near the ball drop and the welcoming of 2014, you can smell it in the air...people making New Year's Resolutions. So many ideas and hopes wrapped into one little statement that will magically last an entire year.

To be successful, these statements need to be chosen carefully. So here are few rules when making your New Year's Resolutions.

1. Don't make a New Year's Resolution
Wait - what? Yeah...really. Since when did one statement made on one night motivate anyone do anything for an entire year? Instead of making a one-year resolution, start with one month. How about something like "Since I want to lose weight, I am going to start drinking pop only 3 times per day." Once February rolls around, try, "I am going to drink only one pop per day". Continue this pattern with each month. Lets all resolve to think monthly...not yearly.

2. Think of a resolution as a goal...not a dream.
Sometimes the resolutions I hear are ridiculous. "My resolution is to go vegan. By the way I eat meat at every meal." "My resolution is to cut out all carb foods for good." Okay, as great as those may sound, lets be realistic. Instead of going complete vegan, try having a goal of eating vegetarian three days a week and continue from there. Instead of cutting out all carbohydrate foods, focus on cutting those that have little nutritional value and then talk with a dietitian who can assess whether cutting all carbs is a good idea.

Dinner in a Snap: Recipes For the Health-Conscious Athletes Short on Time

I love to experiment with recipes in the kitchen. Whether it's adjusting a bakery item's recipe to make it more heart healthy or improvising to see if a recipe with 20 ingredients can be just as good with 10, I enjoy a good challenge. However, the best feeling is when I come across recipes that are not only delicious, but are fast and don't require a trip to the grocery store for an ingredient I would never think to stock in my kitchen.

Since we're getting into the time when the allure of New Year's Eve Resolutions are wearing off, I thought it was time to re-start your food and fitness goals with three delicious dinners that require minimal prep and attention and include ingredients you likely already have in your kitchen. These are all tested by myself and my husband. Four thumbs up. And when it comes to nutrition, they are spot on.

Turkey & Broccoli Stir-Fry
Woe! Before you scroll past this, I guarantee this is likely the easiest stir fry recipe you will ever encounter. Don't like turkey? Swap out with lean beef, chicken, or shrimp.

Ingredients - Serves 4
1 lb turkey, sliced into thin strips
4 tsp. canola oil, divided (don't use olive oil for this one)
6 Tbsp slivered almonds (could be optional, but oh so tasty)
*1 lg onion, peeled, thinly sliced
2 gloves garlic, minced or pressed (from jar okay too)
1 c. low-sodium turkey broth, fat removed (chicken broth okay too)
*1 lb broccoli
1 c dry white wine or additional broth (wine provides better flavor)
*1/2 lb fresh mushrooms, sliced
1 tsp. cornstarch
4 Tbsp low-sodium soy sauce (Worcestershire sauce + water at 3:1 works too)

*If you want, simplify by getting a 16 oz. bag of store-brand frozen stir-fry veggies instead - just as good for you and saves on time! Don't thaw first.

1. Heat wok or large pan over high heat. Add 2 tsp oil and almonds. Stir 2 minutes; set aside (= toasted almonds!).
2. Add remaining oil and turkey; stir until brown; set aside
3. Combine onion, garlic and 1/2 c broth in wok (garlic and broth only if using frozen veggies). Stir until onions soften - about 4 minutes.
4. Add broccoli, wine, and remaining broth (or all veggies if using frozen mix). Stir over medium heat 4 minutes.
5. Add mushrooms; cook until broccoli tender.
6. Mix cornstarch and soy sauce; stir into liquid to thicken; add turkey; stir 3 minutes.

Garnish with almonds. Serve with brown rice.

Tex-Mex Turkey Soup
Want to go vegetarian? Just leave out the turkey and add an extra can of your favorite beans.

Ingredients
1 Tbsp olive oil
1/2 c minced onion
3 cloves garlic, minced (from jar okay)
1/2 tsp cumin
1/2 tsp oregano
4 cups water
1 (28 ounce) can diced tomatoes
1 cup salsa
4 cups shredded cooked turkey (optional)
1 Tbsp dried parsley
1 (14 ounce) can black beans, rinsed, drained)
2 cups frozen corn (optional)
1/2 cup low-fat plain yogurt
1/4 c chopped fresh cilantro (if you've got it)

Toppings
Corn tortilla chips, chopped green onion, shredded Cheddar-Monterey Jack cheese blend, cilantro, low-fat plain yogurt (amount  of each depends on how many are eating that night - you choose!)

1. Heat olive oil in a large saucepan over medium heat. Add minced onions and cook until onions begin to soften, about 4 minutes. Add garlic, cumin, oregano and cook, stirring, for 1 minute.

2. Stir in water, diced tomatoes, salsa, shredded turkey and parsley. Bring to a boil, then reduce heat and simmer 5 minutes. Add black beans, corn, sour cream and cilantro. Simmer 20-30 minutes.

3. Serve with desired toppings. Cornbread is also a great addition.

Caribbean Sweet Potato & Bean Stew
This one is for all you slow-cooker lovers. Warning: The ingredients - in my opinion - make the dish sound less than appetizing, but take my word for it and give it a try. I think you'll be surprised.

Ingredients
2 medium sweet potatoes (about 1 pound), peeled and cut into 1-inch cubes
2 cups frozen cut green beans
1 can (15 ounces) black beans, rinsed and drained
1 can (14.5 ounces) vegetable broth (low-sodium if possible)
1 small onion, sliced
2 tsp Caribbean jerk seasoning (or whatever seasoning you have that is most similar to this)
1/2 tsp dried thyme
1/4 tsp ground cinnamon

1. Combine all ingredients in slow cooker.
2. Cover; cook on Low 5-6 hours or until vegetables are tender.

Serve with brown rice.
*This recipe modified from one in Crock-Pot Slow Cooker Best-Loved Recipes book.


Happy cooking and let me know what you think!

Be Extraordinary,

RDKate

A Different Kind of New Year's Resolution

Every year I get asked the same thing by family, clients, and friends: what is your New Year's Resolution? The truth is - I never make one...at least not a traditional one. And it's not because I don't think I can keep one or I am not devoted enough to anything to put the effort forth. It's because I know that New Year's Resolutions - as most people think of them - do not work.

Why not? Well, the majority of resolutions I hear are quite vague. Common ones are: I want to lose weight. I want to be more active. I want to do something new. Vague or nonspecific goals are difficult to achieve because it's hard to create steps toward a nonspecific goal. Better resolutions might be: I want to lose weight, so I will start by drinking 1 can of soda instead of 3 each day. I want to be more active, so I will join a local running group. I want to do something new, so I will visit the local indoor rock climbing gym one time per week.

Another reason resolutions don't work: one year is an incredibly long time. Why not make monthly resolutions toward a one-year goal? Then with each month's resolution that you achieve, reward yourself- how about a new outfit or tickets to see your favorite team? That will keep you motivated to keep working toward your ultimate goal.

So now that you're educated to create better resolutions, it's your turn. You've still got a few days to think this through. Tell me: What is YOUR "New Year's Resolution"?

Be Extraordinary,

RDKate