Choosing More Whole Foods

It's no surprise that athletes, especially professional athletes, expend a great deal of energy during their days, often practicing every day, more than once per day. To fuel this high level of activity, athletes have much higher caloric needs, which equates to a proportional increase in the amount of carbohydrates, protein and healthy fats athletes need to consume at each meal, usually meaning portions at meals and more snacks throughout the day. Bigger athletes, such as football players, need even more calories - with reports of NFL lineman eating up to 10,000 calories a day.

Eating a balanced diet year-round,  containing a mix of carbohydrates, protein and healthy fats is what keeps the best athletes healthy, continuing to train hard and perform to the best of their abilities.

In fact, by emphasizing a balanced plate containing plenty of antioxidant and phytochemical-rich vegetables and fruits, an athlete can help fight off inflammation, promote recovery and enhance performance, plus whole grains and starches to fuel our muscles and protein to encourage muscle repair and growth. Real food diets are embraced by the best athletes, who often find that better nutrition through choosing whole foods and balanced meals, leads to better performance over time.

One example of an athlete who has taken a 100% plant-based whole foods stance to his diet is Chicago Bears defensive lineman David Carter. A recent article written for USA Today reports on how he eats ~10,000 calories on a 100% plant-based (vegan) diet, meeting his high energy needs through 5 meals and several snacks throughout the day, heavily relying on whole grains, vegetables, legumes (beans) and fruit to be able to meet his nutrition goals and compete at the NFL level.

A photo posted by David Carter (@the300poundvegan) on Jun 25, 2014 at 10:21pm PDT

While adopting a plant-based diet may work for some athletes, others may not want to or see the benefits in giving up animal products. Every athlete is different and working with a registered dietitian can help you meet your needs based on your own goals, but for most people, adding more whole foods versus relying on processed or pre-packaged foods will have performance and health benefits.

There are many benefits to adopting a more whole foods, plant-based diet, but you don't need to go full-on vegan or vegetarian to reap the benefits of eating more vegetables, fruits, nuts, seeds, and whole grains. Adding in lean meats, poultry, low-fat dairy and fish to a diet high in plant-foods is a great option for most people, especially athletes. Even Houstan Texans defensive end JJ Watt has reported eating more "whole foods" to properly fuel his body, claiming he's "not a supplement guy". If athletes start to fuel their body with more real foods, they'll soon realize they don't need extra supplements to optimize their performance. 

What does eating more "whole foods" mean?

Eating more whole foods means including more foods found in their natural state in your diet, instead of eating pre-made or pre-packaged foods, fast food, boxed foods with confusing ingredient labels, etc.

Some good examples of real food snacks are: 

peanut butter + whole grain bread
string cheese (look for part-skim mozzarella)
chocolate milk
peanut/almond butter on a banana or crackers
Greek yogurt with granola
hummus and pretzels
hard boiled eggs
popcorn
trail mix (buy some or make your own  - see below "recipe!")

Formula for trail mix:

3 cups nuts (almonds, peanuts, walnuts, cashews, pistachios)
1 cup seeds (pumpkin seeds, sunflower seeds, dried soy nuts)
1 cup cereal or granola (Kashi, Total or honey granola)
1 cup dried fruit (raisins, dried cranberries/craisins)
Optional mix-ins: mini chocolate chips, coconut flakes, banana chips, oyster or Goldfish crackers, M&M's, popcorn
Quick tip: Portion the trail mix into snack-size bags to prevent over indulging. All those nuts are full of healthy fats and nutrients, but these snack mixes can also pack a calorie punch.

Source: Greatist

Check out their site for more awesome snack mix ideas! 

Choosing more whole foods doesn't have to be overwhelming. Here are some tips for eating more whole foods:

• Think about adding more foods instead of eliminating food groups entirely. For example, think about ways to add a vegetable or fruit to every meal instead of thinking about eliminating "junk food" from your diet. If you make a conscious effort to "eat a handful of nuts as a snack" to get those healthy fats in your diet, your daily vending machine snack will naturally be eliminated. 
• Cook more of your own food and bring your lunch. If you're eating out a lot, you're most likely not getting the most nutritious food OR the most bang for your buck. You'll realize how much food you get for your money when you start to pack your lunch or make  dinner at home most days instead of going out for fast food. Invest in a quality, insulated lunch box to bring lunch and snacks to work or school. Making extra dinner the night before is a great way to have a healthy meal to bring for lunch the next day.
• ...speaking of leftovers...Do a little "food prep" on Sunday. If you wash, peel and cut up vegetables and fruit before the work or school week starts, you're more likely to pack a healthy snack. If you cook chicken breasts, assemble some salads, cook grains, and make extra of a new recipe, you'll have healthy options to choose from throughout the week. 
• Shop the perimeter of the grocery store. This motto doesn't always apply, as there are plenty of healthy, whole-food choices in the center aisles (whole grains such as oatmeal, rice, dried and canned beans, etc.) BUT, this is a great idea in terms of choosing the fresher, whole foods such as vegetables and fruit, meat and dairy and frozen fruits and vegetables, which are usually found on the perimeter of the store. 
• Have a plan when you shop! Think of all the foods you'll eat over the next week and make a list. When you go shopping without a list, sometimes those boxes Mac and Cheese makes it's way into your cart simply because it was 10-for-$10. Making a list might require you to think about what meals you want to make for the week ahead. If you notice a lot of the foods you're eating throughout the week are coming from packages (snack bars, microwave meals), think of a substitution for some of those items. 
• Reduce your consumption of sweetened beverages. I know, I know, you hear this ALL the time, but it's true! If you're spending money on soda, sports drinks, etc., that's a lot of money you could be spending on produce and other whole foods, where you'll be getting more nutrients for the same calories (or less!)
• Choose 100% whole grains - look at the nutrition facts label of your bread. The first ingredient shouldn't be enriched bread flour. 100% whole grain bread will usually label itself as such on the front of the bread, and the first ingredient on the ingredients list should be wheat flour or whole wheat flour. Other whole grains include: brown rice (vs. white rice), oatmeal, whole grain cereal and granola, etc. 

Oatmeal with berries or granola with yogurt are great breakfast options.

A big thing to remember is: Don't stress about eating 100% whole foods or healthy food, all the time. The point of choosing healthy foods is to fuel your body to feel better, work harder and be healthier. If you're always worried about choosing the right foods, you're giving yourself a lot of unnecessary stress, which can be just as hard on your body as unhealthy food options. Make an effort to choose healthy options most of the time, and make those packaged favorites or less healthy foods "sometimes" foods. Contact a Registered Dietitian near you to talk more about how to choose healthy foods to meet your own goals, fuel your activities and to enhance sports performance.

Any tips for adopting a whole foods diet?
Any favorite websites or cookbooks for whole food recipes?

Feel free to comment with any "ASK THE DIETITIAN" questions!

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The Rutabaga

The majority of people have no idea what a rutabaga is. In fact, they may even have a hard time pronouncing it (pronounced root-a-bayga). A rutabaga is actually a cross bread between a turnip and a cabbage. It is a root vegetable that can be eaten raw or cooked. Originally, it was used to feed cattle, however, today it is used by many in salads, stews, pastries or just as a baked side dish. Rutabaga is in season from October to April but you can probably find it year round.

Nutritionally, rutabagas are high in fiber, have no fat or cholesterol, are low in calories, are an excellent source of vitamin C and are a good source of potassium, zinc and vitamin A which are all important for performance. Rutabagas taste slightly sweet and peppery. They can be stored for a long time in the fridge (about 2-3 weeks) or about 1 week in the pantry. They have a waxy exterior and that is mainly to keep the moisture. This exterior needs to be peeled off before eating. Many people will use rutabagas instead of potatoes since they contain more fiber and slightly less carbohydrates per serving. Meaning, you can mash it, bake it, boil it, stir-fry it and even fry it.

Here are some ideas of what to make with these lovely roots:

• Rutabaga mash 

  

  Pic from blog.freshharvestga.com

• Roasted rutabaga 
• This is a great recipe of rutabaga with carrots, lemon and honey but I would use more close to 2 Tbsp of olive oil or coconut oil vs 1/2 a stick of butter
• Rutabaga fries: Peel and cut about 1 lb of rutabagas in fries shape and spread on an oven tray. Season with a little olive oil, garlic powder, cumin, salt and pepper. Heat oven to 375 F. Bake for 30 minutes or until crisp to your liking
• Rutabaga stew to help you warm up on cold days
• Rutabaga soup - here is a collection of 5 different soups

As you can see it is very versatile and can be a part of your main entree or as a side dish. With so many health benefits and uses as well as the ease of buying it and its price, I highly suggest trying this great vegetable. 

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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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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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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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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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