To Juice or Not to Juice? That is the Question

I was recently asked at a presentation what my thoughts were on juicing. Moreover, new years is quickly approaching and with it come resolutions, which many will be losing weight, especially after indulging during the holidays. Therefore, I decided to write about whether to juice or not to juice. People juice for several reasons; whether it's "detox", weight loss, staying healthy or "rebooting", but is it appropriate?! Many companies talk about raving health benefits, however, hardly any of these claims can be supported by scientific evidence.

  
The best way to do help you decide if to juice or not is by just dividing it to pros and cons:

Pros

• Good way to get more fruits and vegetables in the diet, especially if you are picky or not a big vegetable and fruit eater
• High in antioxidants as well as vitamins and minerals
• Feels "lighter" since you do not chew anything or have "bulky" food in your stomach
• Could help with weight loss  

Cons

• Very pricey. From the juicer to the amount of vegetables and fruits you need in order to get 1 cup of juice. In addition, if you ever buy the commercial juice cleanses they can be really expensive
• Lack of fiber which not only helps regulate our bowel movements but also helps with feeling fuller longer
• Many juicers eliminate the pulp and the peel which are packed with most of the vitamins and minerals 
• Thankfully, we have kidneys and a liver to help us "detoxify" or get rid of the toxins. Juice is not needed for that purpose
• Hunger is a constant feeling
• Contains mainly simple carbohydrates (sugars) which in turn will cause spikes in blood sugar and that could cause: dizziness, headaches, mood swings, agitation and fatigue
• Lacks important nutrients, such as: protein, fats and multiple minerals
• Although it could cause weight loss, it will be unwanted weight loss due to loss of muscle mass, which in turn will also slow down the metabolism
• May not help with weight loss due to the constant hunger feeling which will cause more drinking. Moreover, consumption of more fruits than vegetables can prevent weight loss (fruits are more calorie dense than vegetables)
• To stick to juicing year round is impossible. Temporary solutions will also bring temporary results
• May be tedious and time consuming (cleaning and cutting of produce and juicer as well as making it daily) 
• Food safety may be an issue since the juice is not pasteurized. Paying more attention to washing hands and juicers become very important

There are more cons than pros to juicing. Nonetheless, you can use juicing as a way to kick start your healthy eating new years resolution. Juice by adding or replacing one daily meal. Consider a cold press juicer to help retain the majority of nutrients and some of the pulp if you are planing to try it. The best thing for your health (and your pocket) would just be to try and eat more vegetables and fruits daily (5-9 servings a day) but if you need more help getting there, juicing can be an option.
  

                     

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These Are a Few of My Favorite Greens

Most people eat at least one vegetable that's green. Whether it's spinach, broccoli, green beans, peas or all the above, rarely is there a person that does not eat any.From an early age we have our parents and grandparents tell us to eat our greens and even the media, like Popeye, teaches us to eat our spinach so we get stronger. However, these are greens we all grew up on. There are many more greens out there which you may not even be familiar with but should be a part of any healthy and varied diet. Some of my favorites that are currently available are: arugula, chard and bok choy.
                  

Arugula also called salad rocket, Is a very tasty leafy green (picture above) that has a refreshing peppery taste. It is very high with antioxidants and phytochemicals that help fight multiple cancers as well as vitamin C, vitamin A, vitamin K, folate and B vitamins. Arugula is also rich with nitrates that are compounds that help dilate the blood vessels. This in turn helps lower blood pressure and possibly improve aerobic performance. Arugula is mainly used in salads, pasta, pizza, soup or to accompany cold dishes. Here are some great recipes to try out with this lovely, tasty green.
              
Chard also called Swiss chard, is also a leafy green very similar to kale. The leaf is dark green but the stalk can be in multiple colors mainly: yellow, white and red. The leaf has somewhat of a bitter taste unless cooked. Chard is also rich with antioxidants and phytonutrients that help fight inflammation as well as contains a high amount of vitamin C, vitamin A and vitamin K. It is also a good source of different minerals such as phosphorus, magnesium, manganese, calcium, iron, copper and potassium. Chard can be eaten raw, in soup, stir fry, tomato sauce or even quiche. Here are some healthy recipes to help incorporate more chard into your cooking.
              
Bok Choy also known as Chinese cabbage, is not a leafy green but a type of cabbage. It has a very subtle somewhat sweet flavor. Similar to the other 2 greens noted above, bok choy also has a good amount of antioxidants and phytochemicals that help fight certain cancers as well as lower the "bad cholesterol", LDL. Bok choy is rich with vitamin A, vitamin C, vitamin K and multiple B vitamins. It also has a moderate amount of some minerals such as: potassium, calcium, iron, magnesium, phosphorus and manganese. Bok choy is not eaten raw but only cooked. It is common in Asian cuisine but can go into anything hot including: stir fry, soup, tomato sauce, chicken saute, etc. Here are 13 recipes to help you incorporate this delicious vegetable.

To combine all 3 together here is a cool stir fry recipe:
3 cups chopped chard
3 cups chopped bok choy
1 medium yellow onion chopped
2 garlic cloves, minced
1 Tbsp olive oil
2 Tbsp teriyaki
0.5 tsp red pepper flakes
1 -2 cup arugula

Turn stove on medium. Heat oil in pan. Add onions and stir until slightly translucent (4-5 minutes). Add garlic and stir for 2-3 minutes. Add chard and bok choy stir for about 5 minutes. Add teriyaki and red pepper flakes. Stir until stalks are soft (about 5-7 minutes). Move hot stir fry into serving bowl. Add arugula and stir. Serve hot or cold. Note; you can also add chicken breast or shrimp to make this a complete meal

Greens can be way more interesting than just your usual 4 or 5. Experiment a little and you'll be surprised at what you discover.
Enjoy!

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Easy Slow Cooking this Winter

Imagine a world where you put 5-6 ingredients in a pot and poof, without you doing anything, a whole meal is ready for you. Sounds to good to be true doesn't it?! However, I am glad to announce that this is the world we live in. It just all depends on the tools at your disposal. I would like to introduce you to the slow cooker. One of the best investments you will ever make. It can be found as cheap as $15.

       

It is literally as easy as cutting a bunch of ingredients up, adding spices and letting it sit for a couple of hours. You can make anything, whether its an appetizer, side dish, dip, entree, dessert or even a special drink. Slow cookers or as some refer to as Crock Pots (Crock Pot is actually the name of one of the brands that make slow cookers) require just a socket as they are electrical. Most people put something in the slow cooker before they leave home and by the time they get back, dinner is ready!
Here are some great website with multiple easy recipes:

• Cooking Light - 105 Healthy recipes to make with a slow cooker. One of the more surprising recipes on there is the pesto lasagna with spinach and mushrooms. Yes, it's possible to make lasagna with a slow cooker 

                                   

• Eating Well - The magazine Eating Well has some great healthy recipes. In addition, you can even download a free slow cooker cookbook. If there are several people in the household, these recipes include a great overnight oatmeal breakfast recipe
                                
• Fitness Magazine - 7 healthy recipes that are easy and simple to make. On a cold winter day, there is nothing like a hearty soup. That's why I like this easy beef and vegetable soup recipe
                               
• My roommate used to make chili that everyone loved yet it took him just 5 minutes to make:
  Approx 0.5 lb of lean ground beef or turkey
  1 can kidney beans (rinsed and drained)
  1 can white beans (rinsed and drained)
  1 medium size can tomato sauce
  1 can Rotel (mild, medium or hot based on preference)
  1 Packet of McCormick chili mix seasoning
  - Mix all ingredients in crock pot and cook on low for 6-8 hours. Serve hot with shredded cheese on top

The slow cooker just makes it so effortlessly easy! If you don't have one and you want one, consider just putting it on your Christmas wish list or just go and buy one for yourself. You're worth it!   

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Carbohydrate Intake During Exercise

A recent review was published in Sports Medicine journal about carbohydrate intake during exercise. This review was meant to help bring what we know scientifically to practical implications. Here is a summary of the review article:

Recommendations of carbohydrates are always based on type of sport, duration and intensity as well as the ability consume them.

• Activities that are at relative high intensities for a duration of 30-75 minutes have shown improved exercise performance when drinking or even rinsing mouth with a sports drink. It does not matter whether it is a single carbohydrate (glucose or fructose) or several combined. Some may be able to tolerate rinsing the mouth better than drinking the fluids.
• ACSM (American College of Sports Medicine) guidelines recommend consuming 30-60 grams of carbohydrates per hour during endurance activity that lasts more than an hour. 
• The ability to use carbohydrates as fuel is dependent on how well the intestine can absorb the carbohydrates
• Multiple carbohydrates combined (fructose+glucose, maltodextrin+fructose, etc.) can help better utilize more carbohydrates as fuel. 
• Research shows that being able to utilize more carbohydrates as fuel delays fatigue and increases performance.
• Sport drinks can be combined with gels and/or bars (low fiber, low fat, low protein bars) to help absorb and tolerate the higher carbohydrate levels
• Never try something new on race day. Training nutrition is important
• People that train/race at lower intensities (example: a marathon time of 5 hours) will use less carbohydrates and therefore, will need to be supplemented slightly less.
• Although not noted in figure below, a good hydration plan needs to accompany the nutrition plan.

Here is the figure that illustrates the recommended guidelines:

   

• The gut can also be trained. A high carbohydrate diet may assist tolerating and utilizing the higher carbohydrate load during exercise (90 gr/hour).
• In real-life ironman and long cycling races, greater carbohydrate consumption correlated with better finish times.
• Carbohydrate intake, even during sports that require skills such as jumping, sprinting, agility etc. may improve the skills as well as delay time to fatigue. However, the game structure and given breaks may make it difficult to implement (example: soccer game). 

Next time you are training for an endurance event, a high intensity aerobic or anaerobic activity, use this figure as a guide of how to utilize carbohydrates. For more personal recommendations, talk to me or a sports registered dietitian.

Jeunkendrup A. A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Med (2014) 44 (Suppl 1):S25-S33. 

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How to Have Healthy Holidays and Not Gain Weight

The holidays are upon us and with that comes family time, vacation and plenty of eating. The average American gains about a pound a year, which does not seem much. However, that is the average, meaning some don't gain at all and others may gain 5 lbs or more. Moreover, if every year there is a gain of a pound but it is not lost after the holidays, that's a gain of 10 lbs in 10 years, 20 lbs in 20 years and so on. More gain than we would ever want.

              

Here are some ways to avoid the holiday gains:

• Don't forget to exercise. Whether its before or after your family get together feast, don't forget to work-out. You can even try and take some family members with you for a walk/jog.
• Make sure you eat regularly throughout the day. Don't go a whole day without eating and then come to the main meal. You will be more likely to over eat.
• Fill half of your plate with vegetables.
• Make sure you bring a healthy dish with you. You would be surprised how well received a fruit salad would be as well as vegetables and dip.
• Decide that you will fill your plate only once. If you are still hungry, take only from the vegetables.
• A green salad as well as vegetable/chicken & vegetable soup can be a great appetizer. If your family typically does not have these items, that's what you can bring.
• Desserts can fit at the end of the meal. Just apply moderation by going only once and taking small portions of things you want. 
• Do not drink your calories. Skip the soda, egg nog or milk-shake. Prefer water, tea or calorie free beverages.
• The fact that we stuff are turkey does not mean we also have to stuff ourselves. Eat slowly and when you feel full stop. Feeling uncomfortably full is of course uncomfortable. Try avoiding "food coma".
• As soon as you are done eating, excuse yourself from the table. The closer we are to food, the more odds we have of continuing to nibble on it. 
• Enjoy the company! Catching up and being thankful is more important than your "plate-full"

I hope you enjoy this holiday season without the weight to prove it. 

Happy Holidays!

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Turnip for What?!

The weather is getting colder and with cooler temps also come a variety of foods that we tend to lean towards. We choose dishes that warm us up and are filling like soup, stew and chili are prepared more often. With this great variety of foods also come winter vegetables. One of my new favorites is the turnip.
                              
Turnip is a root vegetable that can be found late fall and winter. It belongs to the cruciferous family (cabbage, kale, cauliflower, broccoli, brussel sprouts) and is rich with antioxidant properties.  The leaves of the root, turnip greens, can also be eaten and are high in vitamin C, vitamin K, vitamin A, manganese, copper and folate. Turnips are fat free, cholesterol free and an excellent source of vitamin C. There are 34 calories in 1 cup of raw turnip. They are versatile and can be eaten raw, baked, mashed, roasted, stir fried and grilled. It is recommended to shop for the small/medium sized heavy turnips as they will have a mild taste. In general, turnips have a slight sweet, spicy, refreshing taste.
Here are some ideas of what to do with this great vegetable:

• Add it to chili or stew instead of potatoes
• Turnip fries - just cut in fries shape and bake in the oven
• Shred and add to your salad
• Add to any soup
• Turnip mash
• Stir fry with the rest of your vegetables
• Turnip greens can be used in stew, soup, stir fry or even just sauteed by itself

Here are some recipes:

Sauteed turnip greens

4 cups turnip greens

1 small purple union diced

1 garlic clove minced

1 Tbsp canola oil

Heat pan to medium. Heat oil and add onion. Saute for 5 minutes until slightly brown. Add garlic and stir for 2 minutes. Add turnip greens and stir for 5 minutes or until wilted. Serve while hot

Mashed turnips

3 cups turnips peeled and diced

4 cups water

0.25 cup coconut milk or 0.25 1% milk

Dash salt 

Dash pepper

Simmer turnips in lightly salted water until soft and tender. Drain water. Add coconut milk, salt and pepper to turnips and mash. Serve as a side with chopped scallions or chives

Turnip spicy baked fries

2 lbs turnip peeled and cut in rectangular fry shape or round thin circles

Olive oil spray

1 Tbsp garlic powder

1 Tbsp paprika

0.5 tsp sea salt

Heat oven to 400 degrees Fahrenheit. Spread turnip shaped fries in oven tray. Spray with oil and then spread seasoning over fries. Bake in the oven until golden brown (about 30 minutes). Enjoy!

Here is a great turnip soup recipe and a good beef stew and turnip recipe. 

Don't shy away from this great root vegetable and next time you are at the store, pick it up and try it.

Have a great weekend!

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To Take or Not to Take? That is The Question

In this abundant world of supplements we ask ourselves all the time; to take or not to take? However, not the question nor the answer are that simple. The supplement industry is a billion dollar making industry. Every week there are new supplements on the shelf that give big promises. Do they work? Do they contain what they're supposed to? Are they safe? These are all questions we need to ask ourselves before we go and spend our salary on them. Let me help by pointing some pros and cons:

                
Pros

• It's convenient, especially for the busy student athlete
• It could potentially help gain muscle
• It could potentially help recover or decrease muscle soreness
• It could potentially help perform better
• Help provide nutrients lacking in the diet
• Help fight inflammation

Cons

• Supplements are unregulated. Due to that, some shady supplements out there contain stimulants, steroids and other illegal substances. Moreover, some contain dangerous components that could cause liver failure, stroke and even death. Here is a great piece by USA Today talking about the risks. There are many more articles like that
• Illegal substances without you knowing, can show positive on a drug test and prevent athletes from finishing school, competing in the college setting (NCAA rules) or even becoming a pro
• Many supplements don't really work (if it sounds too good to be true, it probably is)
• Food is cheaper and can be convenient 
• You can't out supplement a bad diet
• Most foods can provide the pros that supplements do

How to decide if yes or no?!

• Make sure your diet is balanced and healthy first and foremost! If the diet is lacking, fix that. For example: if you skip breakfast, don't take a supplement to compensate, just eat breakfast. If you feel you eat enough vegetables and fruits, whole grains, healthy fats and lean protein then you can consider a supplement, depending on your goals and sport. 
• There are a little more than a handful of supplements that work (based on research) for performance (however, not in all people): whey and protein, creatine, beta-alanine, omega 3, tart cherry juice, beet juice, caffeine, sports drinks, iron (if deficient) and calcium/vitamin D (in certain cases).  
• No matter what, consult with a sport dietitian or a medical professional that understands supplements for performance. Always make sure your doctor knows as well. 
• Use NSF certified safe for sport website or app to make sure its safe and free of contaminants. Use also Supplement411.org to make sure they are not on this list (contains what banned substances were found). 
• Read and research if a supplement works from reliable sources (no, Bodybuilding.com is not a reliable source). If you do not know where to find reliable sources, ask me or any sports dietitian as well as coach, physician or athletic trainer. 

Remember, you can't out supplement a bad diet! Focus on fueling for performance instead.

Let food be thy medicine

          

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Microwave Meals for The College Athlete

For the college athlete sometimes cooking may be a burden. Moreover, lack of time or resources, such as living in a dorm, may create a challenging situation when it comes to fueling right. These challenges may cause athletes to skip meals or eat out (mainly fast food) often. However, in order to eat to compete optimally a solid diet is crucial. Whether you live in a dorm or off campus you most probably have a microwave, fridge and if your lucky a toaster oven.

                 

 Therefore, here are some quick and easy recipes and ideas to help you fuel right quickly with minimum resources.

Breakfast #1 - Quick Oatmeal
0.5 cup oatmeal
1 cup water or 1 cup 1% milk
1 Tbsp honey
0.5 cup raspberries (or any fruit)
1 Tbsp chia seeds
1 oz pumpkin seeds

Heat oatmeal and water in microwave for 2 minutes (or until you like the consistency). Add all other ingredients and enjoy. Here are some other oatmeal combinations.

Breakfast #2 - Scrambled Eggs 
1-2 eggs (or egg substitute)
2 Tbsp shredded cheese
1 Tbsp cilantro or parsley
Pinch salt and pepper

Whip eggs in a microwave safe bowel or mug. Add cheese and herbs. Microwave for 1.5-2 minutes. Season and enjoy. You can also make it a breakfast burrito by putting it in a tortilla.

Breakfast #3 - Granola with yogurt and fruit
0.5 cup granola
6 oz low fat yogurt vanilla or plain
0.5 cup strawberries
0.5 cup blueberries

No need for a microwave here! Mix all ingredients together and enjoy

Lunch/Dinner #1 - Sweet Potato, Green Beans and Salmon
1 Salmon filet
1.5 tsp olive oil
0.5 tsp garlic powder
1 tsp dried rosemary
1 tsp dried chives
2 slices lemon
Pinch of sea salt
Pinch of pepper

Put salmon in a microwave safe plate (skin face down). Spread oil on fish. Season with all herbs and spices. Top with lemon. Heat for 3-4 minutes or until ready (every microwave will be different).
+ Wash sweet potato and put in microwave for 5 minutes or until soft.
+ Heat green beans in microwave for 3-4 minutes or until ready.
Enjoy this great colorful meal!

Lunch/Dinner #2 - Chicken Parmesan
Here is a great recipe for microwave Chicken Parmesan
Just add some vegetable mix and you are good to go!

Lunch/Dinner #3 - Vegetarian Chili 
Since I found a great recipe online, I decided to share

Lunch/Dinner #4 - Chicken Salad
1 chicken breast cut to small cubes
1 tsp olive oil
0.5 tsp paprika
0.5 tsp cumin
2 cups spinach
1 medium tomato diced
0.5 cup carrots diced
0.5 red pepper diced
1 small cucumber cut into rounds
1 cup croutons
1 oz shaved almonds
Season per liking

In a microwave safe bowel mix chicken, olive oil, paprika and cumin. Add salt and pepper if you desire. Heat in microwave for 3.5-5 minutes or until chicken is ready. Set chicken aside to cool down. In the mean time mix all other salad ingredients in a bowel stir and add dressing to your liking (in moderation). Add chicken to mixed salad. You can also use canned chicken which will be even quicker.

For more creative and cool ideas for microwave meals feel free to check this out. Potatoes, vegetables and couscous are also very easy to make in the microwave and do not require any recipe.

Cooking should not be a burden because it can be fast and easy. No excuses! Whether you are at the dorm or off campus you should be able to make these recipes. Go eat to compete!

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Nothing but Pumpkin

October is one of my favorite months. Not just because of Halloween (my favorite holiday) but because of pumpkin! One of my favorite fall vegetables. I enjoy many things pumpkin, although at times I feel that we may go overboard with everything pumpkin. Nonetheless, it's still a reason to celebrate this awesome crop. If you don't like it, you can just use it as decor.

 

Nutritionally, pumpkin is from the squash family (see previous post on winter squash). It's low in calories at 50 kcal per cup (cooked), high in fiber and rich with antioxidants as well as vitamins and minerals. It contains one of the highest levels of vitamin A, that is important for wound healing, healthy skin and healthy eye sight. Moreover, it contains many of the B vitamins such as folic acid, thiamine, B6, etc. Pumpkins are also rich with minerals such as calcium, iron, potassium and phosphorus that help us to keep healthy bones, among other things. Pumpkin seeds should also be used since they are rich with magnesium, zinc, iron, selenium and niacin.

Here are ways and recipes to incorporate pumpkins in your diet:

• Pumpkin pancakes
• Pumpkin ravioli 
• Red lentil and pumpkin soup
• Pumpkin pie shake
• Spiced pumpkin seeds
• Pumpkin shrimp curry

Roasted pumpkin

1 medium size pumpkin (about 6-8 lbs) peeled and diced

2 Tbsp olive oil

1 tsp garlic powder

0.5 tsp sea salt

0.5 tsp pepper

3 Tbsp of fresh or dried rosemary

2 Tbsp dried marjoram

Heat oven to 425 degrees.

Mix all ingredients in a bowl. 

Spread the seasoned pumpkin on a baking tray and bake in the oven for about 40 minutes or until soft. 

Make sure you enjoy this vegetable before it's gone! I know I will. Happy Halloween 

          

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How to Build The Perfect Athlete's Plate

One of the most basic questions we get asked as dietitians all the time is "what should I eat?". Its a fairly simple question with a complex answer. However, there are ways to simplify this question, especially when it comes to athletes. The best way to simplify it is by showing you how an athletes plate should look like based on their training regimen.

           

On easy training days, rest days or if I am trying to focus on weight management (probably during off season) my plate should look like the one noted above. Working less, requires less carbohydrates for energy but more produce to assist with recovery and sustaining health. It should contain:

• 1/4 grains, ideally whole grains such as whole wheat pasta, brown rice, quinoa, sweet potato, whole wheat bread, etc. 
• 1/4 protein. Focus on lean protein such as chicken, turkey, fish, lean parts of the beef or pork, tofu, eggs, etc. Prefer grilled, roasted, broiled or baked over fried or pan fried. 
• 1/2 vegetables and fruits. Example: green beans, roasted beets, salad, sauteed cauliflower, broccoli and carrots, etc.
• Make sure you always have healthy fats in there such as: olive oil, olives, nuts, seeds, avocado.
• Hydration is always important. Continue hydrating adequately with mainly water.
• Example of a whole plate: chicken breast, brown rice with almonds and broccoli or large salad with egg, cheese, pumpkin seeds, lettuce, tomato, onion, cucumber, carrots and cabbage. 

As training increases our plate changes to accommodate more carbohydrates to assist with energy demands of the sport. Moderate training is typically when you have 1-2 training sessions a day that may include one easy workout and a second hard/moderate workout or just one hard workout.

          

This plate should contain:

• 1/3 grains. As noted before, prefer whole grains. A day before a game or a competition, you might want to consider limiting whole grains so they do not cause a stomach upset.
• 1/4 protein. As intensity increases we still need enough protein to help rebuild and recover.
• 1/3+ vegetables and fruits. Variety is important to help fight inflammation, assist with recovery and support a healthy immune system.
• Continue to incorporate healthy fats.
• Hydration - keep hydrating appropriately. Weigh before and after practice. For every pound lost, drink 16-20 oz liquid. Sports drinks could be incorporated. See previous post for more specific info on hydration.

Last but not least, when training intensity and duration have increased even more, we focus more on carbohydrates as that is our major source of energy. Hard training or competition day (depending on the sport) is when we have at least 2 workouts a day that are fairly high intensity or if duration is long

            

This plate should contain:

• 1/2 grains. The higher the intensity the more we rely on carbohydrates. This plate may need to contain more easily digestible carbohydrates such as regular rice and white pasta vs whole grain to prevent stomach issues.
• 1/4 protein. As intensity increases we still need enough protein to help rebuild and recover.
• 1/4 vegetables and fruits. Variety is important to help fight inflammation, assist with recovery and support a healthy immune system.
• Healthy fats are increased slightly to accommodate inflammation as well as being able to meet calorie goals. 
• Hydration continues to be very important. See above for recommendations 

As you can see, its quite simple. Whether you cook at home, eat at the dinning hall/training table or eat out, you should be able to build a healthy plate. Hopefully, these visuals have helped. You can also print out this cool education sheet the NCAA Sports Science Institute has created to building a performance plate.  

** Thanks to USOC and UCCS for the great athlete's plate ed material

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How to Incorporate More Vegetables in Your Diet

For the college athlete, vegetables and fruits play an important role. Damage and inflammation occur in the body due to exercise and the main way to fight that inflammation is to incorporate more anti-inflammatory foods. Fruits and vegetables are highly anti-inflammatory and should be incorporated on a daily basis. In fact, the athlete has a higher demand for certain vitamins and minerals on top of the need to fight inflammation and therefore, there is a higher recommendation for fruit and vegetable consumption (at least 7 cups a day of fruits and vegetables combined). Most people love fruits and have no issues incorporating them into their daily routine, whether it be in a smoothie, as a snack or as a sweet ending to a meal. However, many struggle with how and where to add all those vegetables.

                
Here are some healthy ways to incorporate more vegetables in your daily routine:

• For breakfast, add vegetables to your omelette such as spinach, red peppers, onions, mushrooms, tomatoes, etc.
• If having a breakfast burrito, consider adding salsa.
• If having a smoothie consider adding things like carrots, beets, kale, spinach, celery, etc. My favorite juice is 50/50 100% orange juice and 100% carrot juice, yum! (note; any smoothie with vegetables needs to have a good balance of fruits as well or else it will taste kind of yucky).
• Use vegetables as part of your daily snacking for example: carrots and hummus, celery and peanut butter/cream cheese, bell peppers and cottage cheese, tomatoes and Greek yogurt or just a vegetable mix (baby carrots, cherry tomatoes and cucumbers)
• When making sauces such as tomato sauce add more vegetables to it, for example: saute onion, garlic, zucchini, squash and eggplant and then add the typical tomato sauce you use. That makes for a richer, tastier sauce
• Use vegetable rich soups such as minestrone and salads as an appetizer. 
• Try to create a meal based on vegetables. Consider even going meatless for one day. Examples to try: vegetable stir fry, vegetable lasagna, big salad.
                 
  
• Have a side of salad each meal. Make sure you have variety so you do not get bored.
• What ever vegetable you like, take 2-3 servings of it instead of 1. Example: if you like broccoli, have 2 cups of it, not just one.
• If you like grilling, make sure you always grill some vegetables, whether they are in kabob form or not. See some ideas on previous blog or on Eating Well .
• Always have cut up vegetables visible so that you will always be reminded they are there and they can be a good grab and go option.
• Use shredded or pureed vegetables for things like muffins, cakes, meatloaf, meat balls, breads, casseroles, etc. Example of vegetables you can use: sweet potato, zucchini, carrots. Here is a zucchini, carrot apple muffin recipe.
• When having pizza, make sure you sprinkle more vegetables such as spinach, onion, mushrooms, etc.
• When you go to a party or dinner be the one that brings the vegetables. Typically that's the one thing lacking from a party.
• If you are tired and don't feel like cooking, microwave frozen veggies. They are quick and easy. In fact, it's the best "fast food" around.
• If you enjoy using the slow cooker, almost everything done in it can have added vegetables. Example: add carrots, peppers and squash to your chili. 
• Stuff vegetables. Example: make stuffed peppers with meat and rice, stuff tomatoes with cauliflower mash and pesto, Stuff mushrooms with garlic, etc. 
• Add diced vegetables to your tacos.

All vegetables can be incorporated whether fresh, frozen or canned. I am positive there are far more many ways but these healthy ways are all simple and doable. They can help get any athlete to the 7 cups a day recommendation of vegetables and fruits.  Here are some easy recipes to help get you going.

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The Importance of Iron for Performance

Iron is one of the most essential trace minerals for athletic performance and the general population. As a college athlete, your body demands extra nutrients, including iron. According to the Academy of Nutrition and Dietetics (AND) endurance athletes, especially long distance runners, have iron needs that are 70% higher than the general population. Iron is also one of the most common nutrient deficiencies seen in athletes, especially women.

Why is iron important?
Iron is essential for energy production, metabolism and to help carry oxygen to the cells. It is also essential for growth, development and the immune system to function normally.

Common causes of iron deficiency:

• Individuals on vegetarian or vegan diets. Iron is less available in plant-based products.
• Inadequate energy intake. 
• Iron loss in sweat, feces, urine, menstrual bleeding, GI bleed, foot-strike hemolysis (with every foot strike we break red blood cells), injury, and blood donation. 
• Medical disorder that prevents absorption of iron
• Pregnancy. More demands due to a growing fetus
• Growth spurt

Symptoms of iron deficiency:

• Fatigue, irritability, shortness of breath, dizziness, headache, coldness in your hands and feet, pale skin, chest pain and weakness. 

Consequences of iron deficiency: 

• Reduced endurance
• Muscle function weakens and ability to work is limited. 
• Can lead to iron deficiency anemia, which can take 3-6 months to reverse.

Possible benefits of improving iron deficiency: 

• Improved work volume and endurance. 
• Improved oxygen uptake. 
• Decreased lactate concentrations. 
• Decreased muscle fatigue. 

How to figure out of you are deficient:

A simple blood test allows to figure if you are deficient or not. The most common test is hemoglobin. However, low hemoglobin of < 12 g/dL for women and < 13.5 g/dL for men indicates iron deficiency anemia, which will require supplementation. You can be iron deficient with no anemia. In this case, it is highly recommended to test ferritin levels. Ferritin helps store iron in the body. If it is low, we have low iron stores as well. Although the normal lab values are 12-300 ng/dL in men and 12-150 ng/dL in women, it is found that ferritin below 35 ng/dL in athletes can affect performance and supplementation may be recommended. 

How to improve iron status:

Eat a balanced diet that meets your dietary needs. Women (19-50 years) need a minimum of 18 mg of iron each day and men 8 mg. Consult your doctor or health professional about taking an iron supplement if you do not feel that you can meet your iron needs by diet alone. 

Rich dietary sources of iron: 

• The most bio-available (best absorbed) sources of iron (also called heme iron): meat, poultry, and fish. 
• Other sources (plant derived sources are not absorbed as well. Called non-heme Iron): Ready-to-eat cereal, beans, tofu, nuts and dark leafy greens. 

Tips: 

• Choose breakfast cereals that are fortified with iron 
• Choose lean meat sources (e.g. Ground beef with less than 10% fat) 
• Consume iron rich foods with foods high in vitamin C to help your body absorb the iron better (e.g. Oranges, tomatoes, red peppers). 
• Avoid drinking tea with your iron containing meals. Substances in tea reduce the absorption of iron. 
• Avoid drinking milk with your iron containing meal.
• Oxalates and polyphenols are compounds found in certain fruits, herbs, nuts, chocolate and vegetables such as: spinach, kale, tea, beets, strawberries and rhubarb to name a few, that limit absorption of iron from non-heme sources. Cooking the vegetables may assist in preventing this from occuring.  

Guest Contributor: Emily Seidl, MS, RD

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Nutrition for Recovery

Athletes invest time, effort and money in their sport. They buy cloths, shoes and gear that is necessary for them to excel. But, how much do they invest in their recovery plan?! Yes, recovery is also stretching, foam rolling and ice baths but what about nutrition for recovery?

The main purpose of nutrition for recovery is replenishing glycogen stores, repairing and rebuilding muscle as well as re-hydrating in order to get to the next practice like new (the 3 Rs).
Fueling for recovery does change based on the intensity and duration of your workout as well as when your next workout will occur. For example: Someone that has football practice in the morning for 1.5 hours and then a 1.5 hour lifting session in the afternoon will need to put a little more effort in fueling for recovery versus someone that ran for 60 minutes and will play tennis in 2 days. Athletes that rest 24 hours or more between sessions, do not have to put emphasis on nutrient timing when it comes to glycogen, withstanding they consume enough carbohydrates throughout the day.

                

• Refuel (=replenish) - The main source of fuel utilized during exercise is carbohydrate. Carbohydrates are stored in the form of glycogen in the muscle and liver and these stores are drained the longer the activity is or the higher the intensity. Therefore, we need to replenish those glycogen stores, especially if there are multiple practices or tournaments in the same day. Refueling should start within 30-45 minutes after exercise. It is recommended to consume 1-1.5 gr/kg of carbohydrate every 2 hours up to 4-6 hours post activity (1 kg = 2.2 lbs. Example: 154 lbs=70 kg - Will need to consume 70-105 grams carbohydrates every 2 hours for up to 4-6 hours post exercise or until eating a meal).
• Rebuild - Exercise causes damage to the working muscle. Protein is the main nutrient that helps repair the damage and rebuild the muscle (muscle protein synthesis). Protein should be consumed within 2 hours of activity to promote a greater muscle growth. Combining protein with carbohydrate post workout has shown to enhance recovery. Recommendations for protein are 6-20 grams within 2 hours of activity.
• Rehydrate - During exercise we can lose quite a lot of fluids in the form of sweat. Sweat is not just contrived of water but also multiple electrolytes, mainly sodium, potassium and chloride. Therefore, to recover optimally we need to rehydrate with fluids and electrolytes. The best way to rehydrate properly is weighing yourself before and after practice. For each pound lost, drinking 16-24 oz is recommended. Hydrating throughout the day well, makes rehydrating for recovery much easier. Eating salty snacks and drinking a sports beverage could be a good way to help replenish some of the electrolytes lost.

Simple, right?! However, some people may have a hard time eating something post exercise. In that case, drinking could be an option. In fact, one of the best recovery drinks out there is chocolate milk. It has a combination of whey and casein (fast absorbed and slow absorbed high quality protein respectively), good amount of carbohydrates and its a liquid containing electrolytes. Win win! 

Research also suggests the best ratio of carbohydrate to protein for recovery should be 2:1-4:1, chocolate milk is 3:1. 

Other recovery options can be: 

• Yogurt with strawberries
• Milk and a banana
• Protein bar, water and a fruit
• Fruit smoothie
• Turkey and cheese sandwich with a sports beverage
• Cereal with milk and blueberries

It is also important to mention that part of a good recovery plan includes sleep. For more info on sleep refer to previous Sleep  blog.

Investing in recovery is as important as the time you invest in training so remember to refuel, rebuild and rehydrate to achieve optimal recovery 

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Falls' Savory Squash

Summer is out, fall is in. With fall comes an array of fantastic vegetables and fruits. The vegetables most associated with fall are pumpkin, squash, or anything orange for that matter. Pumpkin can be saved for October.

There are many types of squash but the ones I would like to talk about are considered winter squash: acorn squash, spaghetti squash, butternut squash, delicata squash, sweet dumpling squash, buttercup squash and ambercup squash. Although they are considered winter squash, their season actually starts end of summer beginning of fall. They can last for a fairly long time due to their thick rind.

        

Nutritionally, squash is low calorie, contains complex carbohydrates, high in fiber and rich with vitamins and minerals. It's a good source of Vitamin A, Vitamin C, magnesium and potassium as well as other B vitamins and minerals. Vitamin A is a potent antioxidant that helps us fight certain cancers and it is also helps maintain good and healthy vision as well as healthy skin. Vitamin C is an antioxidant that helps us keep a healthy immune system, is involved in wound healing and tissue repair and helps fight inflammation. Magnesium takes part in many reactions in the body including: keeping normal muscle, immune and nerve function, bone health and many more. Potassium helps maintain fluid and electrolytes in the body. All those qualities make squash an amazing vegetable!

Here are some great recipes for each kind:
- Acorn squash - Roasted acorn squash soup
- Butternut squash - Butternut squash, caramelized onion and spinach lasagna
- Spaghetti squash - Spaghetti squash Greek style
- Ambercup squash-  Roasted Ambercup Squash

Ingredients:
Ambercup squash cut into cubes or 1.5" slices
2 Tbsp olive oil
1/4 tsp sea salt
Pinch of pepper1/4 tsp garlic powder
2 tsp of fresh rosemary

1. Heat oven to 400 degrees F
2. Spread aluminum foil on a oven tray
3. Mix squash with oil, pepper, garlic powder in a bowl and stir
4. Spread squash on tray
5. Spread rosemary on squash
6. Bake until soft and golden (about 40 minutes) and serve

Delicata squash - Garlic delicata
Buttercup squash - Roasted buttercup squash quesadillas
Sweet dumpling squash - Baked sweet dumpling squash

No matter what squash you choose you can use any of these recipes. All you need is to pick one at the grocery store and start experimenting. I promise, you will not regret it. Squash is a great addition to any athletes plate.

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The Importance of Breakfast

We have all been told that breakfast is the most important meal of the day. You have probably heard it from your coach, parents, teachers, nurses, doctors and other family members. But have they ever told you why? Although every meal is important, let me tell you why breakfast is:

• Breakfast means break the fast (fast during sleep). Breakfast kick starts our body's metabolism. More so if we eat good nutrients to start the day. It's like starting a car that has a full tank of gas versus just half a tank.
• Studies show that students that eat breakfast are able to concentrate better and perform better academically. 
• Athletes that need to consume a large amount of calories will have a hard time reaching their calorie goals if they skip breakfast. This in turn will hurt performance and could cause undesired weight loss.
• Breakfast has been shown to help people maintain body weight.
• Skipping breakfast may cause overeating later on, which in turn can cause weight gain.
• If you skip breakfast, by the time lunch arrives you are so hungry you eat everything in sight. Research shows that most probably you will reach for the calorie dense, nutrient poor foods such as: fast food and concentrated sweets.
• Skipping breakfast will probably prevent most people from meeting the daily requirement for the different vitamins and minerals that help us heal and recover post exercise.
•  People that eat breakfast tend to be more alert throughout the day without having a mid-morning crash.
            

Now that you know why it's so important here are some tips for how to build a good breakfast:

• Try to have at least 3 food groups, for example: fruits, grains, dairy or protein, grains, vegetables.
• Focus on whole grains such as oats and whole wheat bread/cereal.
• Always have a fruit or a vegetable.
• Try to get 15-30 grams protein. Having a good amount of protein for breakfast helps you feel fuller for longer and prevent over eating as well as help sustain energy.   
• Drink at least 16-20 oz of fluids, preferably water. Fluids can also be milk, tea, coffee and juice.
• Prefer eating fruit/vegetables versus juicing as that way you can get the fiber and some nutrients that are lost with juicing.
• Not all breakfasts can be a sit down breakfast. Nonetheless, grab something for the road such as: apple and cheese stick, granola bar and a cup of milk, smoothie, oats on the go, etc.

Here are some ideas for a healthy breakfast:

• Whole wheat cereal (Kashi is a great choice) with 1% milk and strawberries
• Oatmeal with pumpkin seeds, chia seeds and blueberries
• Scrambled eggs with whole wheat bread and watermelon
• Smoothie made with: Greek yogurt, strawberries, pineapple, spinach, kiwi, chia seeds and kale
• Toast with peanut butter and jelly and a cup of milk
• Sandwich with cheese and avocado and 100% orange juice
• Yogurt with granola and fruit
• Leftovers from dinner :)
• Spinach and feta cheese omelet with toast
• Muffin with egg, ham, cheese  and spinach and a cup of 100% orange juice
• Be creative and make sure your plate is colorful! 

Make no excuses and start the day right with a good breakfast! 

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Eggplant is in Season

Once in a while I like choosing a vegetable that not many people are familiar with that's in season. I do it because a varied diet is very important just like a varied training program is. In addition, vegetables are packed with antioxidants (compounds that help us fight "toxins" in the body) as well as other important minerals and vitamins. I don't want you to miss out, especially if you are avoiding it because you have no idea what to do with it.

Today I chose one of my favorite vegetables, the eggplant. Egg what?! Yes eggplant.

             

Eggplant, also called aubergine, is a night shade vegetable originally from India (eggplant is actually classified as a fruit but we treat it like a vegetable). It comes in multiple shapes and colors but the most common one in north America is dark purple and oval shaped on the outside but cream colored on the inside. It is used in many cuisines including: Italian, Indian, Turkish, Greek, Thai and more. Eggplant is eaten cooked, not raw.

Nutritionally it is low in calories and carbohydrates, fat free and cholesterol free. It is a very good source of fiber and contains a phytonutrient called Nasunin that's located in the peel of the eggplant. The peel also contains phytonutrients called anthocyanins. Nasunin and anthocyanins are potent antioxidants that help us fight inflammation and some cancers as well as help us protect multiple cells including brain cells and heart cells. Eggplant is a good source of potassium, manganese, copper and several B vitamins. B vitamins are important for metabolism and the minerals help with multiple functions in the body including bone health, electrolyte balance and wound healing just to name a few.
Eggplant can be used as an appetizer, side dish or even as part of the main dish. Here are some ideas of how to experiment with this fantastic vegetable:

Baba Ganoush - Middle Eastern eggplant spread

Ingredients
1 Medium size Eggplant
2 Tbsp Tahini Paste
1 tsp Minced Garlic
2 Tbsp Lemon juice
Salt & Pepper for taste
2 Tbsp Cilantro chopped fine (Garnish)

1. Heat oven to 450 degrees F. Cover eggplant with aluminum foil and bake until completely soft (20-25 minutes). Alternatively you can roast on the grill (about 10 minutes) until soft and peel is charred. If roasting on the grill, aluminum foil is not needed (for the smokey flavor).
2. Let cool for 15-20 minutes.
3. Cut eggplant in half lengthwise and with a spoon take out all the pulp and move to medium bowl.
4. Depending how smooth you like it, you can smash the pulp with a fork or put in the food processor for a smoother texture.
5. Add the tahini, garlic, lemon juice, salt and pepper to the eggplant pulp and stir.
6. Garnish with cilantro and serve.
Note; this tends to taste even better after it sits in the fridge for a while. Serve with crackers or pita bread.

Here is a great eggplant parmesan recipe

Baked Eggplant - A tasty and easy side

Ingredients
2 Eggplants cut into rounds
2 Tbsp Olive Oil
3 Tbsp of Fresh Rosemary (can use 2 Tbsp dried)
0.5 tsp Kosher Salt
0.5 tsp Pepper
1 tsp Garlic Powder

1. Heat oven to 375 degrees F.
2. Spread eggplant on baking sheet.
3. Brush the eggplant with oil
4. Sprinkle the rosemary, salt, pepper and garlic evenly as you can
5. Bake until soft and brown (about 20-30 minutes)
6. Serve as a side for fish, steak or chicken

Press here for more easy eggplant recipes.

Make sure that next time you go to the grocery store you pick yourself an eggplant and try one of these tasty recipes. Feel free to post here how it came out.
Happy Eating!

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