Healthy Options When Eating Out

Many athletes have to travel quite often and may need to rely on fast food restaurants due to money and time constraints. In fact, even when not traveling, we will have days where we are in a rush and looking for something easy and fast. Taking in consideration the main goal, which is fueling for optimal performance and health, with some planning you can easily turn a fast food stop to a healthier choice.
Here are some general rules:

• Choose grilled and/or baked options
• Stay away from fried foods. Consider a baked potato or side salad instead of french fries
• Hold the mayo
• Do not drench your salad with dressing
• Have water instead of soda
• Prefer milk, chocolate milk or 100% juice over soda if trying to gain weight
• The less legs the better (the less legs the healthier it is for you). Fish then chicken/turkey then cow/pork
• Don't forget your vegetables and fruits!

Here are some healthier ideas to choose in some of these establishments:

McDonald's/Burger King/Arby's/Wendy's

• Fruit and yogurt parfait 
• Fruit and maple oatmeal
• Egg white Mcmuffin
• Grilled chicken salad with light dressing
• Grilled chicken sandwich with BBQ instead of mayo and a side salad with light dressing
• Veggie Burger (BK) with no mayo, apple slices and milk
• Regular hamburger and cheeseburger with side salad
• Sweet chili grilled chicken wrap with apple slices
• Wendy's large chilly and baked potato/sour cream & chive baked potato

Subway/Jimmy John's/Quizno's

• Choose whole wheat bread
• Light on the mayo and dressings
• Choose lean meats (chicken, turkey, roast beef)
• Baked chips or fruit as side
• Load up on the vegetables

Taco Bell/Taco John's

• Bean burrito
• Burrito Supreme chicken/steak
• Any Fresco taco or burrito
• Gordita Supreme chicken/steak
• Black beans or black beans and rice
• Chicken soft taco
• Santa Fe regular fish bowl (Taco John's)
• Regular bowl - veg/chicken/beef

Pizza Hut/Domino's/Papa John's

• Thin crust. If possible whole wheat
• Veggie pizza
• Cheese pizza
• Hawaiian pizza
• Pizza with veggies and 1 meat (preferably chicken) 

KFC

• Grilled chicken breast with green beans and mash potatoes
• Chicken littles with no mayo, green beans and corn on the cob

*** Although it may not be the healthiest, these options can fit in any athletes diet. Just don't make it an everyday thing and apply MODERATION.

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Soccer Nutrition

As you might have noticed, the world cup just started and it seems as though everyone is watching.
It took enormous amounts of training to get there and now it will take a lot to stay at the top. One of the more important ways to stay at the top, besides good players of course, is nutrition and rest. For those who don't know, only 2 teams brought their dietitian with them to Brazil. Team USA and the team from Italy (you can read more about what they are doing here). Therefore, I thought it would be appropriate to talk about sports nutrition strategies in soccer.

Soccer has a combination of endurance exercise and intense short burst sprints. Professional players that play most of the game, may cover up to 10-13 km (6-8 miles) with multiple sprints in between. Therefore, the main source of energy they utilize is carbohydrate. Athletes who do not consume enough carbohydrates and are insufficiently hydrated will not be able to train and/or compete at high intensities and will likely experience premature fatigue. 
Our nutrition strategy will focus on pre-during-post- activity:

Pre-activity/game nutrition depends on how soon my activity is:

Pre-activity meal (3-4 hours before):

-          High in carbohydrate

-          High in lean protein

-          Low in fiber and fat

-          12-20 fl. oz (e.g., milk, juice, sports drink)

Example:  Grilled chicken, brown rice, corn, green beans, salad and vanilla pudding.

Pre-activity snack (30-60 minutes before)

-          30-60 grams of easily digestible carbohydrate

-          Moderate in protein

-          Low in fiber and fat

-          5-16 fl. oz (e.g., water, sports drink)

Example: Banana & peanut butter, yogurt & small amount of granola, cereal & milk, granola bar, etc.

During activity depends on length of activity and whether you have one session or more per day:

 If activity is less than 60-90 minutes and that is the only session of the day:

-   hydrate with 5-10 oz of water every 15-20 minutes.

 If activity is more than 60-90 minutes and/or you have multiple sessions a day:

-          Drink 5-10 oz of fluid every 15-20 minutes (preferably a sports drink)

-          Consume 30-60 grams of carbohydrate every hour (by drinking or eating)

-          During half-time (or similar break), eat a simple carbohydrate snack with limited amount of protein, low in fiber and fat

-          Consume snacks that contain sodium (salt)  

Example: Banana, pretzels, crackers, beef jerky and/or a sports drink.

Post activity/Recovery

Recovery starts fairly close to when you finish your activity; therefore, within about 30-45 minute,
- focus on protein and carbohydrate foods and/or drinks. 

Example: Chocolate milk, Greek yogurt and a banana, recovery shake

Post-activity meal (1-2 hours after)

-          High in whole grain carbohydrates

-          High in lean protein

-          Good amount of fiber and fats

-          16-24 fl. oz (e.g. chocolate milk, smoothie, sports drink, water)

Example: 6”-12” sandwich with turkey, cheese & vegetables, trail mix, and oatmeal cookie.

Note - if you will have a meal within an hour post activity/game a recovery drink is not needed. However, if you are not hungry right after and there may be some time before your next meal, a recovery drink is important.

For hydration recommendations please refer to our previous post on that topic.

Remember, the right hydration and nutrition plan can really be a game changer, so make sure you fuel appropriately for your sport pre, during and after activity.

GO TEAM USA!

ole, ole, ole, ole, ole, ole .................... 

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Grilling Season is on Its Way

This up coming Sunday, June 15th, is fathers day. What better way to celebrate fathers day with a good old BBQ meal (lunch or dinner).
Grilling is a great way to eat healthier as it eliminates a lot of the fat found in other cooking methods such as frying and pan frying. Moreover, it gives food this great smokey flavor that makes anything taste better.
To help assist build a complete & healthy grilled meal My Plate shall be our guide.

 

For healthy protein we can use: fish (salmon, walleye), chicken breast, loin or sirloin of beef/pork
For healthy grains we can choose a starchy vegetable: grill corn on the cob, grilled sweet potato or just make some brown rice.
For healthy vegetables we can grill up some asparagus, zucchini, summer squash and onions or create vegetable skewers. Cheese can also be added in skewers (ex: halumi, mozzarella)  
For healthy fruits we can have a fruit salad or even grill some pineapple with cinnamon.
Before you start grilling, make sure you clean the grill well. You can do so buy taking half an onion and running it over your hot grill before putting anything on it. Make sure you do the same when you are done as well.

Here are some recipes:
This recipe of Grilled Trout is from Cooking Light website

Ingredients
1 Tbps of fine sea salt
2 tsp of sugar
4 (7 oz) dressed rainbow trout
cooking spray 
1/4 tsp black pepper
2 (1oz) bunches dill sprigs
2 limes thinly sliced

• 
  
• Preparation
• 1. Combine 2 cups water, sea salt, and sugar in a shallow dish; add fish. Let stand 20 minutes. Drain.
• 2. Prepare charcoal fire in a chimney starter; let coals burn until flames die down. Pour hot coals out of starter; pile on one side of grill. Coat grill grate with cooking spray; put grate in place over coals.
• 3. Sprinkle 1/4 teaspoon salt and pepper over fish flesh. Divide dill and lime slices evenly among fish cavities. Coat outside of fish with cooking spray. Place fish over direct heat; grill 4 minutes. Turn over; move to indirect heat. Grill 12 minutes or until done
• 
  
• This recipe is for grilled vegetables:
• Ingredients

  1 zucchini cut into round circles

  1 summer squash cut into round circles

  1 medium red onion cut into thick pieces

  1 cup of cherry tomatoes

  1 cup small mushrooms

  2 Tbsp olive oil

  1 Tbsp garlic powder

  1 tsp sea salt

  Fresh rosemary

  Pepper
  
  

  Preparation

  1. Mix all vegetables together with oil, salt, pepper, garlic powder and rosemary. Let sit for 15-20 minutes

  2. Take as much skewers as needed and start putting vegetables on each skewer in a variety.

  3. Place skewers on direct heat. Grill for 5-10 minutes. Turn over and

  grill 5-10 minutes or until done
• 
• For dessert you may want to use this great pineapple recipe (clean the grill before you put the pineapple in order to prevent meaty taste and contamination):
  
  
  Ingredients
  1 medium size pineapple cut into circles or chunks
  1 Tbsp cinnamon
  
  
  Preparation
  1. Sprinkle cinnamon all over pineapple
  2. Place pineapple with cinnamon directly on the grill.
  Grill for 5-10 minutes or until done
• 
  
• There you have it! Grilling like a pro with My Plate.
• Happy Fathers Day!  

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Gastrointestinal Issues in Runners and Strategies to Overcome Them

Bill Rogers, a famous American runner that won four times the Boston and NYC marathon's between 1975-1980 and a 2000 USA Track & Field Hall of Famer stated, "more marathons are won or lost in the portable toilets than at the dinner table". Obviously, he was well aware of the gastrointestinal (GI) issues runners face.
GI issues have a variety of symptoms including: diarrhea, nausea, vomiting, bloating, belching, cramps heartburn and bloody stools. Symptoms are more common in women, younger athletes, elite athletes and people with a history of GI issues. It is estimated to occur in 30-90% of distance runners during and/or after exercise. Complaints of GI issues differ in severity and they may cause a decline in performance and recovery.

                           

There are three main reasons for GI problems:

• Physiological - When we exercise, depending on the intensity, blood supply to the gut may decrease by up to 80% in order to transfer more blood to the working muscles, skin and heart. This in turn may cause diarrhea, nausea, vomiting and stomach pain.
• Mechanical -   Running is a high impact sport with continuous pounding. This pounding also influences the GI tract which in turn can cause GI symptoms. Therefore, runners have a tendency to have more problems than bikers. 
• Nutritional - The meal timing before exercise as well as beverage and food choices may cause GI symptoms. A meal shortly before running, rich with fiber, fat and protein will cause GI symptoms because these nutrients have a slow emptying rate in the stomach. Drinking a concentrated carbohydrate beverage during or slightly before a race will cause GI symptoms. Moreover, dehydration intensifies GI symptoms. As discussed in the previous blog on alcohol and performance, drinking the night before a run several drinks can cause GI symptoms probably due to its diuretic effect. 
• Note; Certain people may have a medical condition such as: celiac disease, lactose/fructose mal-absorption and irritable bowel syndrome to name a few, that makes them more susceptible to GI symptoms

Since this blog is a nutrition blog, lets talk about some nutrition strategies to prevent GI symptoms:

• Hydration, hydration, hydration - before a run, make sure you are hydrated. Focus on hydrating well throughout the day. 
• Avoid beverages during or slightly before a run rich with fructose such as juice. Prefer water or if running long distance, a sports beverage with 6-8% carbohydrates such as Gatorade or Powerade.
• Avoid high fiber foods 1-2 hours pre-exercise as well as the day before a big race. 
• Avoid high fat and high protein foods 1-2 hours pre-exercise
• "Train the gut" - the gut is very adaptable, therefore, train your gut by eating during your training as well as before (if activity is lower than 60-90 minutes there is no need to eat anything during and water should suffice). Experiment with foods before a training session to check what works and what doesn't.
• Avoid using non-selective, non steroidal anti-inflammatory drugs (NSAIDs) such as Aspirin and Ibuprofen as they tend to increase GI symptoms.
• Avoid lactose containing milk products if you think or know that you are lactose intolerant. 
• Avoid or limit alcohol drinking before a morning run or a big race

It is very important that if you have severe GI symptoms such as bloody stools, you consult with a medical professional.

For specific guidance and assistance if you suffer from the symptoms noted above, consider consulting with a sports dietitian to help you with strategies to prevent any GI symptoms.

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