Do you know the best place to store your food? Pantry? Fridge? or Freezer?

Here is a great reference to help you decide where to store your food to help it stay fresh longer. Do you keep your tomatoes in the fridge? They may do better on the counter! 

Respect Your Food! A Guide to What Goes Where

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Recipe - Overnight Oats

You know the benefits of eating breakfast, but you also know the benefits of getting enough sleep. Do you really have to choose which one is more important? Not anymore you don’t - now you can have both. I have to admit that I was somewhat addicted to this stuff over the summer and experimented with many different add-ins to keep my palate excited. 

Overnight Oats are oats mixed with a liquid of your choice and soaked overnight to absorb the liquid and the flavor of whatever ingredients you add. The most common mixture is equal parts raw rolled oats, milk and yogurt, but you may want to alter the amount of milk for a thinner or thicker consistency. 

This is an affordable, healthy breakfast that provides whole grains, protein, fiber and fruit to get start your morning off right. And trust me, it could not be easier. Simply mix everything together in a sealed container or a Mason jar (like the ones you use for homemade jam) and set in the refrigerator overnight. The next morning, grab a spoon and you have breakfast. Voila! If you want to take the chill off, microwave for 20 seconds. Either way, it’s a delicious way to start your day. 

Overnight Oats (Basic Recipe) 

· 1/4 cup old fashioned rolled oats
· 1/4 cup to 1/3 cup skim milk (soy milk, almond milk, etc)
· 1/4 cup low-fat Greek yogurt (regular yogurt will give your oats a thinner consistency)
· 1-1/2 teaspoons chia seeds
· Sweetener and/or spice
· Fruit

Have fun experimenting with different flavor combinations – your oatmeal is only as good as your imagination! To get you thinking, I’ve included a few of my favorites.

Pumpkin Spice
· ½ teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· ¼ cup pumpkin

Peanut Butter Banana
1 tablespoon peanut butter (or nut butter of your choice)
1 teaspoon honey, agave or stevia to taste
½ small banana, cut into small pieces

Maple Blueberry
· 2 teaspoons maple syrup
· 1/4 cup blueberries

Apple Cinnamon
· 1/2 teaspoon cinnamon
· 1 teaspoon honey, agave or stevia to taste
· 1/4 cup unsweetened applesauce

Raspberry
1 tablespoon raspberry jam
1/4 cup raspberries 

Guest Blogger: Laura White, USD Dietetic Intern

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Greek Yogurt

What’s all the hype about Greek yogurt? Do you know the difference between this and the yogurt you’re used to seeing in the supermarket?

Greek yogurt is made by straining off the whey, which gives it a thick, rich and creamy consistency.  It’s very high in protein and the unsweetened version is lower in sugar and carbohydrates than traditional unsweetened yogurt. Most national brands are non-fat or low-fat, but make sure you check the label. 

While the healthiest way to enjoy yogurt is to buy it unsweetened and add fresh fruit, I realize that this is not always preferable or convenient. Many people are not used to eating plain yogurt since their taste buds have become accustomed to the sweetened version. This would also hold true with Greek yogurt, as the plain version has a slightly sour taste. Either way, Greek yogurt contains approximately twice the amount of protein and half the amount of carbohydrates than a similar amount of traditional yogurt. The benefits don’t stop there.

Aside from eating Greek yogurt as a high protein breakfast or snack, you may want to try using it as a condiment or in recipes.

• Substitute unsweetened/plain Greek yogurt for sour cream on baked potatoes or taco
• Use it to replace some of the eggs or oil when making baked goods
• Add Greek yogurt instead of mayonnaise to tuna salad, egg salad or pasta salad for a tangy kick
• Start with a base of Greek yogurt and make a savory veggie dip by adding herbs and spices

Still skeptical?  Check out the nutrition label from Dannon’s version of Greek and traditional yogurt.  Yes, the calories are similar, but the added protein will keep you feeling full longer. What’s not to love about that?

Greek (5.3 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol: 10 milligrams
• Sodium: 50 milligrams
• Sugar: 6 grams
• Protein: 15 grams
• Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol 5 milligrams
• Sodium: 120 milligrams
• Sugar: 12 grams
• Protein: 9 grams
• Calcium: 30 percent on a 2,000-calorie diet.

Guest Blogger: Laura White, USD Dietetic Intern

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Nutrition Facts for Popular Sports Drinks

Replenishing fluid and electrolyte losses are an essential part of training and recovery. Your rehydration needs may be different depending on the duration and intensity of exercise you are doing. Luckily, not all sports drinks are created equal. There is a wide variety of drinks available that have different amounts of total calories, carbohydrates, and electrolytes. If you are exercising for long periods of time (more than 1 hour) and/or exercising at a high intensity that causes you to sweat a lot, you may want to choose a sports drink that contains carbohydrates and electrolytes to replenish what you lost. If you are a recreational athlete who works out for 45 minutes to an hour at the gym every day, a better choice for you might be one of the lower-calorie beverages or even plain water. Keep in mind that the reduced calorie sports drinks contain artificial sweeteners so they should be consumed in moderation. After reading this, hopefully you will be able to determine which formula of sports drink is right for you.

Nutrient breakdown of common sports drinks, per serving:

• Gatorade: 50 kcals, 14 g CHO, 110 mg Sodium, 30 mg Potassium, 0 g Prot
• Powerade: 50 kcals, 14 g CHO, 100 mg Sodium, 25 mg Potassium, 0 g Prot
• Vitamin Water: 120 kcals, 33 g CHO, 0 mg Sodium, 0 mg Potassium, 0 g Prot
• Gatorade Recover: 110 kcals, 20 g CHO, 105 mg Sodium, 0 mg Potassium, 0 g Prot
• Gatorade Fit: 10 kcals, 2 g CHO, 110 mg Sodium, 30 mg Potassium, 0 g Prot
• Gatorade Endurance: 50 kcals, 14 g CHO, 200 mg Sodium, 90 mg Potassium, 0 g Prot
• G2: 20 kcals, 5 g CHO, 110 mg Sodium, 30 mg Potassium, 0 g Prot
• Powerade Zero: 0 kcals, 0 g CHO, 100 mg Sodium, 25 mg Potassium, 0 mg Prot
• Propel Zero: 0 kcals, 0 g CHO, 100 mg Sodium, 25 mg Potassium, 0 mg Prot
• Vitamin Water Zero: 20 kcals, 5 g CHO, 0 mg Sodium, 0 mg Potassium, 0 mg Prot

Guest Blogger: Jocelyn Johnson, USD Dietetic Intern

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Another Study About the Safety Concerns of Energy Drinks

A news article published today by USA Today reports that a recent study of emergency rooms across the country have seen an increase of energy drink related health problems - doubling the amount seen in just four years! 

Please take time to read "ER visits tied to energy drinks double since 2007." Because of this article, I felt it was a good time to review a previous post about energy drinks and how they can be confused with sports drinks. 

Sports drinks vs. energy drinks: Energy drinks are NOT the same as sports drinks. A sports drink is designed to replace water, carbohydrates, and electrolytes during training and competition, and it usually contains no caffeine. An energy drink, on the other hand, has a blend of caffeine and other ingredients including taurine, guarana, and glucuronolactone*^ that are used as stimulants on the central nervous system.

Safety concerns associated with over-consumption of energy drinks: Energy drinks can be dangerous because the amount of caffeine varies greatly by brand, with some having the caffeine content equivalent to 14 cans of soda^. Although it may be easy to attribute all of the negative effects to caffeine, the effect of combining certain stimulants is still unclear and requires more research.

A disturbing trend has emerged where energy drinks are mixed with alcohol.This poses serious potential health consequences when the energy drink masks the effect of alcohol. Of course, athletes should also keep in mind that excessive alcohol consumption is dangerous, unhealthy and can negate some of the postive effects of training.

Sources:
* Higgins JP, Tuttle TD, Higgins CL. Energy beverages: content and safety. Mayo Clin Proc. Nov 2010;85(11):1033-1041.
^ Sports drinks and energy drinks for children and adolescents: are they appropriate? Pediatrics. Jun 2011;127(6):1182-1189.

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Getting SMART about New Year's Resolutions

The New Year is just 7 days old and already resolutions are being broken. So what can you do to help keep your resolutions on track?  Don’t make a resolution, make a SMART goal.  SMART is an acronym that stands for specific, measurable, achievable, realistic/relevant and time-bound.  Some of the most popular New Year’s resolutions are “getting fit” or “losing weight”, but these resolutions are nothing more than great ideas if you don’t have a plan in place to help you achieve your goals. 

Before we even get to the goal setting, grab a pen and some paper and write it down. Writing down your goals will accomplish a few of things.  First, it will make your goal more real.  Better yet, write down your goal and hang it somewhere so you see it every day to reinforce your motivation to change.  Second, writing down your goal and the steps you’re going to take to get there will make it a less overwhelming and less frustrating process. Finally, have a plan laid out and accomplishing one thing at a time will help you stay focused, keep you on track and make you more successful.

Be specific

The most common mistake people make is using broad statements as goals. Phrases like “I want to lose weight” or “I want to get healthier” don’t tell us anything about what you are going to do lose weight or get healthy.   You are more likely to achieve your goal if they are well-defined and focused.

Make it measurable

Setting a goal with no measurable outcome is like a football game with no one keeping score.  You don’t know what the outcome of the game is because there was no way to measure it.  The same is true for goal setting; if you don’t have a measurable outcome you are less likely to be successful.  So play the numbers game.  Attaching numbers to you goal gives you a concrete way to track your progress.

Is it Attainable?

Far too often people set goals beyond their reach by asking and expecting too much of themselves.  No goal is attainable without a schedule or the steps in place that you are planning to take.  So how are you going to achieve you goal? Maybe you are going to walk during lunch twice a week or maybe instead of your typical afternoon snack of a large peppermint mocha with extra whip you’re going to swap it out for apple slices with 1 tablespoon of peanut and a glass of water.  Whatever steps you are going to take write them down as part of your schedule. You are more likely to go for that walk if you have carved time out of your day to do.

Is it Realistic?

Some examples of unrealistic goals include losing 10 pounds in a week and becoming a vegan overnight. If you set goals like this you are setting yourself up to fail.  This can also be a good time to look at your short-term and long-term goals.  If your long-term goal is to become a vegan than start by examining why you want to make that lifestyle change and educating yourself on what the vegan diet entails.  Being honest with yourself if important too.  If you know that you will never give up cheese perhaps veganism isn’t for you.

Time-Bound

This goes back to the numbers game.  Give yourself a time-frame for achieving not only your overall goal but each step along the way.  It is important to be specific and realistic about the time it is going to take you to achieve your goals. 

So what exactly does a SMART goal look like?  Let’s take a look at a resolution vs. a SMART goal.

SMART goal:  I am going to lose 25 pounds with a goal of losing 1-2 pounds per week for the next 6 months by walking for 40 minutes at lunch on Tuesdays and Thursdasy and eating fruits and vegetables for my afternoon and evening snacks. 

See the difference?  You could probably even go a step further and specify what types of fruits and vegetables you plan to eat as a snack.  A few words of advice:

Don’t get upset by setbacks – change is a process and you are only human.  The best thing you can do is try to figure out why you slipped up what you can do to stop it from happening again.  Be POSTIVE, even in the face of setbacks.

Be flexible – if you are finding that a part of your plan isn’t working that ok!  This is a process of trial and error.  Making tweaks to your plan is important because it makes it a more doable plan for you.

Get someone else involved – Many people find that it is hard to make big changes alone. It is totally ok if you need help.  The important part is that you ask for it.  Find a running buddy to help motivate you to reach your fitness goals or enlist the help of a professional, like a registered dietitian to achieve your nutrition goals.  Getting help and creating a support system is a great way to help you be more successful.

References

Eisenstadt, Lisa.  (2011). 6 ways to actually keep your new year’s resolution. Forbes Magazine.  Available from http://www.forbes.com/sites/dailymuse/2011/12/30/6-ways-to-actually-keep-your-new-years-resolution/2/

Geithner, C., Albert, J., & Vincent, J. (2007).  Personal balance:  Its importance and how to achieve it.  ACSMS Health and Fitness Journal, 11(1), 7-14.

Guest blogger: Chelsea Rambo, USD Dietetic Intern

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Carbohydrate Content in Popular Foods

As previously mentioned in other posts, a carbohydrate rich diet is a requirement for all athletes to properly fuel for sport. Keeping track of about how many grams of carbohydrates you are eating with each meal and snack will help you meet your goal amount. Here is the carbohydrate content of some popular foods:  

Food	g CHO	Food	g CHO	Food	g CHO
Bagel, wheat	48 g	Banana, medium	26 g	Raisins, small box	34 g
Apple, medium	25 g	Pretzels, 10	47 g	Chocolate milk, 1 cup	30 g
Cheerios, 1 cup	21 g	Fruit yogurt, 8 oz nonfat	46 g	Potato, baked	34 g

Favorite food not listed? I found all of this information from the USDA National Nutrient Database. It has an easy search option for you to look up information for whatever food you choose.

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