6 Tips for Planting a Performance-Enhancing Garden!

In the Midwest, it is almost outdoor vegetable garden time! While those who start seedlings inside have already begun the process; outside planting generally begins around Memorial Day Weekend. While you wait, now is a great time to plan your garden. If you have never gardened before, here are some tips to help you plant a successful and performance-enhancing garden.

1. Determine your garden location

Here is a great resource for choosing a smart site for your garden. In short, choose a spot with plenty of sunshine and with access to a water source. Don't plant next to a large tree or shrub, as the plant will not only create shade but also take nutrients from the soil. Once you have determined your spot, the soil quality makes a huge difference. However, to best know what to add to the soil to make it great for planting, do a soil test. Soil testing is the best way to know where your soil falls short in nutrient content. It also will make the actual gardening part easier since you have already perfected the soil. If you want to do a soil test, it needs to be done ASAP.

2. Find your planting zone calendar

To know when each vegetable can be planted or transplanted, find a planting zone calendar for your location. A quick internet search for "garden planting zone" will bring up many links that allow you to enter your zip code to find your zone number. Once you have your zone number, you can find a planting zone calendar like this one. 

Fueling Snacks to Bring in the Car for Summer Trips

Athletes travel a lot in the summer. Whether it is for a slew of training sessions, races and competitions or just tooling around with family, it is not uncommon to put major miles on your tires. While traveling can be a lot of fun, it can also be quite stressful for athletes trying to keep to a fueling plan that nourishes them, assists with recovery and perhaps aids in body composition changes. Here are some great snacks to keep "on board" during your travels:

**About 2-3 days ahead of your trip, sit down with these options and make a shopping list to take with you to the store so you will be ready to go!

Equipment you need:

Cooler - small and large options, depending on the length of the trip

Ice packs - for shorter trips

Bags of ice - for longer trips

Large tote for storage of shelf-stable food

Sandwich bags - for portioning out bulk snacks into smaller bags

Snack options for the cooler:

Greek yogurt

Cheese sticks

1/2 gallon or individual containers of milk

Lunch meat (uncured is best)

Slices of cheese for sandwiches

Block cheese

Hard boiled eggs

Already "cut" veggies: baby carrots, cherry tomatoes, sugars snap peas, mini sweet peppers

Snack options that are shelf-stable:

Granola bars: both high protein (10-20gm protein per bar) and low protein (less than 10 gm), depending on if you will combine with a protein source

Fresh fruit

Lean jerky

Whole grain crackers

Whole wheat bread

Whole wheat English muffins and/or bagels

Peanut butter, natural

Jelly, jam and/or honey

Dried fruit

Nuts, lightly salted

Seeds, lightly salted

Shelf-stable chocolate, white milk or soy milk (if cooler not an option)

At snacks, combine a source of carbohydrate (fruit, dairy or grains) with a source of protein (nuts, seeds, dairy, meat). Note that some foods, such as dairy, contain a bit of both, while other foods need to be combined with another food to get both nutrients. By using the list above, you will be ready for your travels, fueling in style!

Your Nutrition Coach,

RDKate

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5 Fueling TREATS for Athletes this Summer

One question I am often asked by athletes is where and how do treats fit into a fueling plan. It is perfectly okay to indulge in that creamy ice cream or decadent chocolate dessert 1-2 times per week as part of a well-done fueling plan. However, aim to work in one of these tasty treats as a more frequent choice to fill that sweet craving (can you say nighttime snack!?!). Here are 5 tasty recipes to check out this summer...and maybe carry into the fall, too.

Chocolate Peanut Butter "Ice Cream" - makes 2 servings

Ingredients

2 medium bananas, frozen

1.5 Tbsp unsweetened cocoa powder

1.5 Tbsp natural peanut butter

2 Tbsp milk (cow’s, soy or almond milk)

Combine all ingredients in food processor or blender. Eat immediately.

Optional: add 1 scoop of pure protein powder to increase the protein content.

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.

5 recipes every athlete should try this summer

As the weather warms, some athletes begin competitive season, while others hit off-season training. Either way, warmer weather calls for a solid nutrition base to help the body stay hydrated and fueled. Here are five lighter recipes that will keep you cool (and well-fueled) this summer.

Avocado Smoothie
Instead of the usual fruit, try a new smoothie using avocado instead! A refreshing drink bursting with omega-3 fatty acids to help those training muscles recover. If you do not drink cow's milk, replace with soy milk to make sure you still get a source of protein.

Save your summer training; Avoid these 3 common nutrition pitfalls

Ah summer - it's finally here! A time for revving up the outdoor training and really focusing on those competitive goals. But nothing ruins a great training season like stupid nutrition decisions. Here are 3 common pitfalls many athletes fall into when they get just a little too relaxed with their eating over the summer.

1. "It's so nice out, lets go eat/drink _______."
When the whether is finally warm after a brutal winter, it is easy to always want to be outside on a restaurant porch drinking a your favorite alcoholic concoction or out for ice cream with the kids. Set limits on this now so these habits do not get out of hand. Remember that one drink or small cup of ice cream can easily load on up to 400 Calories of very little useful nutrition. A good rule of thumb is that you are allowed to "treat" yourself twice a week. Just make sure to choose a treat that you truly enjoy. This will leave you feeling satisfied instead of wishing you didn't waste the calories. Instead of always meeting friends at the tiki bar, trying meeting at the park and going for a walk in the beautiful sunshine.

2. "It's really hot out - I must be dehydrated. I better grab a sports drink."
Sports drinks are only meant to be drunk during one activity...sports. Don't use sports drinks as a random hydration tool unless you have met with a sports RD or physician who has the specific knowledge to tell you to do so. Why? Because sports drinks offer little in terms of good nutrition when it comes to meals, snacks or even in between. They are purely created for rehydration during relatively intense activity, which doesn't include standing around outside. Too much sports drink when you don't need it is just as bad as too much pop, alcohol, ice cream, etc....just a lot of empty calories that are not helpful.