Kitchen Essentials

College is a fun time and is full of a lot of change. For many, it will be living on your own for the first time. Do you need a little help knowing what to stock in your kitchen? Being more prepared will only make it easier to cook at home, which helps make healthier choices and save money.

For the small kitchen:

• 2 microwave safe mixing bowls: 1 large and 1 small
• 9"x9' baking dish
• 2 sharp knives: 1 paring knife and 1 larger knife for chopping, dicing, etc.
• Liquid and dry measuring cups
• Measuring spoons
• Cutting board
• 1 wooden spoon
• 1 rubber spatula
• Can opener
• Bottle opener
• Small hand grater or electric chopper
• Aluminum foil
• Plastic wrap
• Resealable plastic bags
• Sponge
• Colander
• Paper towels
• Pot holder

For the full-sized kitchen:

• All small kitchen items, plus:
• 10" non-stick fry pan
• 2 or 3 quart saucepan
• Vegetable steamer
• Toaster
• Dishes, glasses, silverware 

Guest Blogger: Alyssa Koens, USD Dietetic Intern

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Hydration - Before, During, and After

Before - Your body only needs to be dehydrated slightly to have a negative impact on performance, especially in the heat. Side effects of significant dehydration during sport include: decreased performance, strained cardiovascular system, premature fatigue, and increased risk for heat illness. This highlights why being properly hydrated before beginning a training session or competition is crucial for your body to perform safely and at its best. A simple way you can determine if you are drinking enough is by looking at the color and volume of your urine. Urine that is darker in color and low in volume can be a sign of significant dehyration. The goal is to have regular urinations that are light yellow in color. If you are making frequent stops at the bathroom with perfectly clear urine, it is probably a sign that you are drinking too much water.

During - Fluid and electrolyte (primarily sodium) losses during exercise can vary tremendously per individual and are also heavily influenced by environmental conditions, intensity of activity, age, and heat acclimatization state. Guidelines for fluid consumption during sport for adults is:

• Drink about 6-12 fluid ounces of water or sports drink every 15-20 minues to maintain optimal hydration during activity. Keep in mind that one medium mouthful of water is equal to about one ounce.

After - After exercise, your body's primary dietary needs are water, carbohydrate, electrolytes (primarily sodium and chloride - salt), and protein for complete rehydration and muscle recovery. Sufficiently replenishing water, electrolytes and other nutrients is crucial for recovery from exercise, as well as overall health. With a little planning, you can make sure you are drinking enough fluid to optimize recovery. Measure your weight before exercise and then again afterward (without wearing your sweaty clothes). This will let you know how much more fluid you lost during exercise than what you consumed. For every one pound lost through sweating that was not replaced during training or competition, drink 16-20 fluid ounces over the next several hours or more to make up for the remaining fluid deficit. Eating a salty snack or meal is also beneficial, because it will help you repalce some of the sodium lost through sweating and will enhance fluid retention and distribution throughout your body - examples of appropriate foods include soup, vegetable juice, or pretzels.

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Gluten-free diets and health?

Do you find yourself in the grocery wondering why there are so many gluten-free products available? The number of options and availability of these products have grown in recent years. This is a very positive thing for those who have celiac disease or gluten-sensitivity. Celiac disease is an auto-immune disease where the body is unable to tolerate gluten. Gluten is a protein that is found in wheat, rye, and barley. So as you can imagine, that can really make grocery shopping tricky. A gluten-free diet is the only known treatment for celiac disease.

However, a recent trend is believing that gluten-free foods are healthier and can aid in weight loss. Unless you have celiac disease, there are no health benefits of adopting a gluten-free diet. A recent study found that 46% of people who bought gluten-free foods did so with the belief that they were healthier and 30% bought because it was believed to aid in weight loss.

If you do not have celiac disease but still enjoy gluten-free products, that is fine. There is nothing unhealthy about eating them. The only concern would be if you are adopting the diet under false statements in the media. Science shows that there is "no evidence" that a gluten-free diet will benefit anyone in the general population other than those affected by celiac disease or gluten-sensitivity. 

Reference:
http://www.foodnavigator-usa.com/Science/No-evidence-that-gluten-free-diet-benefits-general-population-says-researcher/?c=YcZKBI4b%252BeSYtWGgDHoWRg%253D%253D&utm_source=Newsletter_Subject&utm_medium=email&utm_campaign=Newsletter%252BSubject

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Can you drink too much water?

Yes. It is possible to drink too much during exercise. If you gain weight by the end of a training session or competitive event, it is a sign you drank too much water or other fluid during your activity. Drinking too much could result in excess water in the blood and a dangerously low sodium concentration. This condition is known as hyponatremia. Although it is rare, hyponatremia can be fatal; reinforcing the importance of drinking proper amounts of fluid, as opposed to trying to drink as much as possible.

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Is there such a thing as "good" and "bad" carbs?

A recent article in the Wall Street Journal addressed the issue of a "good" carb or a "bad" carb.  While I do not believe in classifying a food as bad or good, there is a point to be made about choosing more nutrient dense foods. All foods can have a place in a healthy diet, but choosing wisely based on what nutrients they offer is what a healthy diet is really about. Many people get caught up in low-carb or no-carb, but as athletes, that belief can really interfere with your training. Your body needs the appropriate amount of carbohydrate to fuel your muscles - it is what your body requires! Being too restrictive with carbohydrates will certainly impact your performance. The point of the article is to not forget that a lot of food that contain carbohydrates, such as fruits and vegetables, also contain a lot of other valuable nutrients like fiber, vitamins, and minerals.

Here is the link to the full article.
http://online.wsj.com/article/SB10000872396390444464304577535340859620390.html

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Recipe - Mustard Dill Salmon

Salmon is also a great source for healthy omega-3 fats.

1 pound fresh salmon fillets or if you bought them frozen, thawed
1/4 cup mustard
2 tbsp lemon juice
Dill, fresh or dried

1. Cut the salmon into three pieces (if you bought it already cut, skip this step). Place the salmon in a baking dish. Spread mustard on top of each piece.
2. Squeeze lemon juice over the salmon and sprinkle with dill.
3. Bake at 325 degree F for 20 to 25 minutes.

Nutrition Information: 220 calories per serving; 2 g carbohydrate; 30 g protein; 10 g fat 

Recipe courtesy of Nancy Clark, MS, RD, CSSD from her book "Nancy Clark's Sports Nutrition Guidebook, Fourth Edition."

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Types of Fat

Unsaturated fats, specifically mono-and polyunsaturated fats, are often referred to as “good” fats because they have a positive effect on cardiovascular health. These fats are typically liquid at room temperature. Monounsaturated fats can be found in some oils, such as canola and olive, and foods such as avocadoes, olives, and nuts. Polyunsaturated fats can be found in oils such as flaxseed and safflower, and from foods such as fish, walnuts, and flax products. The majority of your fat intake should come from mono-and polyunsaturated fats.

Omega-3 and omega-6 fatty acids are “essential” polyunsaturated fats, meaning your body cannot make them and they must be consumed through the diet. These essential fatty acids serve many important functions including blood pressure control, assisting in blood clot formation, regulation of blood lipids, and lessening the inflammatory response to injury and injection. They are also essential for normal growth and vision in infants and children.

Saturated fats are typically solid at room temperature. The chemical structure of saturated fats causes them to react differently in the body than unsaturated fats. High saturated fat intake negatively affects cardiovascular health by elevating blood cholesterol, particularly “bad” low-density lipoprotein (LDL), and promoting cardiovascular disease. Saturated fats are present primarily in meat, butter, dairy fats, and cheese. Plant sources of saturated fats include coconut and palm oil, and solid vegetable shortening. Commercially prepared cakes, pies, cookies, and other desserts are also typically high in saturated fats.

Trans-fats naturally occur in our foods; however, most trans-fats from our diet are artificially created through a process called hydrogenation. Hydrogenation is a process that takes a liquid vegetable oil and changes it into a solid fat. This process allows food to be more shelf-stable or last longer. The American Heart Association recommends avoiding both saturated and trans-fats because of the negative impact the have on cholesterol levels. While focusing on mono- and polyunsaturated fats is recommended, consuming some of the less healthy fats is acceptable in a well-balanced diet.

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Olympics

I love watching the Olympics. Learning about unfamiliar sports and seeing close finishes is exciting! I couldn't pass up an opportunity to talk about nutrition during the games in this interview with a local newspaper.

http://www.argusleader.com/article/20120807/SPORTS/308070002/Torch-Talk-Nutrition-becoming-bigger-part-Games?odyssey=mod|newswell|text|Home|s

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Sports drink or water?

A common question is whether you should choose water or a sports drink to rehydrate during exercise. Sports drinks provide not only water, but also electrolytes and carbohydrates, which are particularly desirable to athletes who train at higher intensities for longer than 60 minutes. Exercising at higher intensities or in the heat increases your body's demand for carbohydrate as a fuel source to sustain activity and avert fatigue. Providing carbohydrate in the form of a sports drink is not only convienient, but may help increase daily caloric intake for athletes who struggle to get enough calories every day with meals alone. For these reasons, consuming a sports drink is often a good choice for rehydration during training or competition. If you are training at lower intensities for shorter durations, water is sufficient for rehydration.

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Recipe - Italian Broccoli

Find ways to include more dark green vegetables into your diet for optimal health!

Need to add some flavor to your broccoli? There is nothing wrong with adding a little dressing or oil to vegetables, especially if it gets you to eat them!

1 bag frozen broccoli cuts
1/2 cup Italian dressing
1/3 cup water

1. Combine all ingredients in a large skillet, cover and simmer for 15 minutes or until broccoli is tender.

The dish in combination with a grilled chicken breast, whole grain roll, and a piece of fresh fruit would make a great dinner. 

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