Your Holiday Favorites: Revamped!

This holiday season enjoy your favorite holiday foods without worrying about the extra calories and fat! Try these tips to modify your family favorites. The best part is that you-or your family won’t be able to taste the difference.

Trim the Turkey
•Bake turkey on a rack inside your roasting pan so the fat can drip away (instead of soaking into the skin).
• Drain any excess fat before serving.
• Choose the white meat (breast) first, it has less saturated fat than dark meat (leg).
• Skimp on the skin to limit calories and fat.

Make Over the Mashed Potatoes
• Try mashing potatoes (skins included) with margarine and low-fat milk to reduce the fat.
• Slim down your gravy recipe by swapping turkey fat for low-fat broth.
• If you really want to be healthy skip the gravy altogether and top your potatoes with corn or peas.
• For a sweeter alternative, try baked (not candied) yams *my personal favorite*.

Go Light with the Green Bean Casserole
• Look for cream of mushroom soup that is low in sodium (Campbell’s taste great!).
• Use frozen green beans instead of canned to cut down on salt content.
• Top it off with toasted almonds, almonds are healthier and have fewer calories than the traditional fried onions.

No stuffing? No Chance!
• Substitute margarine for butter and low-fat chicken broth for chicken stock.
• Ditch the giblets and replace with lean meats.
• Cut fat content by cooking your stuffing in a casserole dish instead of inside your turkey.

Bake a Pumpkin Pie Not a Plumpkin Pie
• Pumpkin is a good choice but if you don’t like it try using sweet potatoes in its place.
• Leave out the whole milk and use evaporated milk instead.
• Use egg whites in place of whole eggs.
• Try a low-fat graham cracker crust instead of traditional pie crust.
• Top your pie with fat-free whipped cream instead of regular whipped cream.


More Tabletop Tips

Appetizers: Load up on veggies! Vegetable trays make for a nutritious and filling first course. Don’t overdo it with the dip (see sauces).

Condiments: Be careful of condiments! They add calories and fat to any meal. Cut down on butter, sour cream, brown sugar and other high-calorie toppings, if you have to have them then try and select the low-fat versions.

Sauces: Use sauces sparingly! Some meals just aren’t the same without them; try to “drizzle” your food with sauces instead of “drenching” it.

Desserts: I know, I know! You will have your desserts. Rather than eating a whole (average/big) slices of pie and cake go for smaller portions. You will satisfy your sweet tooth without increasing your waistline.

HAPPY HOLIDAYS!

Eating Healthy Over the Holidays

The holiday season is a time to enjoy family & friends, a time to relax and take a break from school. It is not a time to over-indulge in high-fat, unhealthy foods and stop your exercise routine.
Eating healthy over the holidays is not as hard as it sounds. You can make smart food choices without sacrificing the good tasting foods that you crave around this time of year.

Tip #1 :Substitute high-fat foods with low-fat foods

• Eat fruit salad to satisfy your sweet tooth instead of cookies and pie..
• Try steamed veggies instead of casseroles.
  
• Drink apple cider at holiday parties instead of eggnog.
• Eat lean turkey and chicken breast instead of beef prime rib.
• Go for the plain potatoes instead of potato salad.

Tip#2: Avoid Over-Indulging

• Eat some fruit, a sandwich or a small salad before going to a holiday party/dinner.
• Eat a healthy breakfast: This will decrease the chances of you over-eating during the day.
• Leave the table when you are done, this will help you resist the temptation of getting that second plate of food.
• Eat slowly, take small bites and chew slowly: Take time to enjoy your food.
  

Tip#3:Practice Self-Discipline

• If you must have a piece of your mom's apple pie eat ONLY one piece.
• Go outside and take a run around your neighborhood, take a friend or family member with you.
• Remember the hard work that you have put in up until this point, do not sabotage your athletic performance by over-indulging and becoming inactive during this holiday season.

Will you be "naughty" or "nice" during this holiday season? There isn't a Sports Nutrition Santa around to watch you during the holiday season but your waistline & athletic performance will reveal if you were "naughty" or "nice" during this holiday season. Enjoy your holiday and be smart!

Happy Holidays!

Cereal: The Breakfast of Champions!

Cereal is a great breakfast for champions because it contains three food groups in one – whole grains, low-fat milk, and fruit. What’s so great about cereal? It’s convenient, quick, rich in carbohydrates, vitamins, and mineral, and it low in saturated fat and cholesterol.

What to keep in mind when choosing a cereal:

· Choose iron-enriched cereals. An iron-rich diet is important for active people because iron helps your cells carry oxygen from your lungs to your muscles. If you have low iron (anemia), you will feel tired and fatigue easily during exercise. If you prefer all-natural or organic cereals with no additives, like Kashi or Shredded Wheat, there is no added iron. If you want, you can mix all-natural cereals with iron-enriched ones, or you can choose iron-rich foods at other meals or take an iron supplement. Iron in cereal is poorly absorbed in your body, but you can enhance the availability by drinking orange juice or eating fruit high in vitamin C with your cereal.

· Choose high-fiber bran cereals. Cereal with at least 4 grams of fiber per ounce is the best choice. Research suggests that fiber has protective benefits that may reduce your risk of heart disease, as well as curb your appetite and assist with weight loss. High-fiber cereals include Kashi Good Friends and Raisin Bran. You can increase the fiber content of any cereal by sprinkling one of these cereals onto your favorite.

· Choose a cereal with minimal sugar. Your cereal should have less than 8 grams of sugar per serving. Having some sugar in your cereal is not a bad thing. Sugar is a carbohydrate that fuels muscles. If you choose a cereal based on having no sugar, you may be satisfying your sweet tooth by consuming other foods with even higher amounts of sugar like frozen yogurt or candy. The overall healthfulness of breakfast cereal outweighs those few nutritionally empty sugar calories.


Here are the top things to look at, PER SERVING, when choosing a cereal:

On the nutrition label:

• 3 or less grams of fat
• Less than 250 mg of sodium
• 5 or more grams of fiber
• 8 or less grams of sugar
• At least 25% daily value of iron

On the ingredients list:

Sugar not listed in the first three ingredients

Iron in the ingredients list (for enrichment)

The best way to get a quick, no time breakfast? Dump some cereal in a bag (mix healthy with your favorite if you need to), drink a quick glass of milk or get a carton of chocolate milk from the weight room and a piece of fruit. Didn't cut into your sleeping time at all!!

Breakfast of TIGER CHAMPIONS!!

Bread - What's Best?!

Whole wheat bread is low in fat, cholesterol-free and loaded with fiber, vitamins and protein. But there are a few key points to watch out for when checking bread labels. Here’s the lowdown.
Check your bread labels

1. Look for 100 percent Check the first ingredient for whole wheat flour. Many companies try to pass bread off as 100 percent whole wheat by using names like “whole wheat” or “whole grain,” but without the "100 percent" clearly present, chances are you’re getting a product that contains a lot more white flour than whole wheat.
2. Seek less salt Look for 200 milligrams of sodium or less per slice. You'd be surprised how much salt can be added to bread. Many varieties of breads are loaded with sodium (added for flavor and extended shelf life). Going over 2,300 mg of salt a day can lead to high blood pressure, which can put you at risk for heart disease, stroke and kidney failure.
3. Watch serving size Some brands will list the serving size as one slice, others as two. This can lead you to think that you’re getting fewer calories and less sodium or carbs. In addition, some brands will have larger than average slices.
4. Fill up on fiber Look for up to five grams of fiber per slice. Most brands of bread have about one to three grams of fiber per slice, but if you choose a high-fiber brand, you’re well on your way to meeting the recommended 25 grams of fiber a day! A high-fiber diet has a plethora of health benefits, such as protecting you from type 2 diabetes and heart disease.
5. Beware of extras The shorter the list of ingredients, the better. If the list looks lengthy, chances are there are additives you don’t need. Watch out for the following: unhealthy fats, such as partially hydrogenated vegetable oil or shortening, and high-fructose corn syrup and caramel coloring. If there is any added sugar, make sure it’s not one of the first five ingredients – the further down the list it is, the less sugar the bread contains.

Info found on Oxygenmag.com

Antioxidants = Anti-sore?

Blog number 2 on why we talk about fruits and veggies being important! Antioxidants are nutrients in our foods which can prevent or slow the oxidative damage you do to your body. When your body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants "eat" these free radicals and prevent & repair damage done by them. Many health problems such as heart disease, diabetes, cancer etc are can all somewhat be related to oxidative damage. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

But wait! You're thinking I'm young, healthy, athletic - what does this have to do with me? Let's look back at the second sentence: when your body cells use oxygen...for example, when you work out...hmmm. As an athlete, you're constantly producing free radicals - everytime you workout! So, how can you counteract these effects or get rid of them? ANTIOXIDANTS!

Where can I find antioxidants?

The most popular answer is fruits and vegetables. So what do we have for you in the weight room and dining hall that can fit in this category and help us get our antioxidants. Three things: fruit and salad bar in the dining hall, fruit provided in the mornings in the dining hall or locker room, and the smoothies (just in case you needed another reason to enjoy all three). The main goal is to aim for 5 a day - that's a combination of 5 fruits and/or veggies, not 5 of each.

Fiber! What is fiber?

You're back in school, going to class, working out and eating in the athletic dining hall. You hear all the time that you need to eat fruits and vegetables, but what are the benefits? The first one we'll explore is fiber.

Fiber is the part of foods that we cannot digest. Fiber can be found in fruits, nuts and seeds, vegetables, wholegrains, beans and peas. It is often referred to as "roughage".

There are two types of fiber: insoluble and soluble. You need both in your diet! Insoluble fiber gives structure to plants. It absorbs water, increases fecal bulk, and makes stools easier to pass. Examples of insoluble fiber are whole grains and vegetables.

Soluble fiber forms a gel in water. It lowers blood cholesterol and stabilizes your blood sugar (so you don't feel hungry 15 minutes after you eat your snack). Examples include oatmeal and kidney beans.

How much fiber do you need? Men need 38g per day and women need 25g per day.

You can increase your fiber intake in many ways.

• Snack on fruits and vegetables throughout the day (don't forget to pair it with protein!)
• Buy 100% whole wheat breads
• Choose brown rice
• Add ground flaxseed to your smoothies or yogurt
• Eat more beans! (Hummus is a bean!!)
• Snack on popcorn, dried fruits and nuts
• Read food labels - you may be suprised to find fiber in things like yogurt or your favorite breakfast cereal
• Drink a smoothie from the weight room and/or fill your plate with berries as well as other fruits and vegetables in the dining hall

Is this important to me, as an athlete? Yes because its important to your overall health! Fiber improves your digestive health and prevents constipation. It helps move waste through your body and may help you stay regular. It also helps prevent certain types of cancer, like colon cancer. Besides that, we all know fruits, vegetables, whole grains, nuts, seeds, and beans all have many benefits which you can find on the Top 25 Food List in your nutrition guidelines handout.

As always, if you have any questions or you want more information, stop by Coach Heitmeyer's office in the Yeckel Athletic Performance Center.
*Information from Nancy Clark's Sports Nutrition Guidebook, 4th edition.

Plan Ahead To Make Good Choices

Summer is almost over! Fall sports are getting ready to start competing and school is about to start. When schedules get crazy, athletes eat out! With a little bit of planning and thinking ahead (and maybe with the help of vitabot), you can save money, eat healthy and delicious foods, and fuel your body in the fastest way.

Step 1: Take a day on the weekend to WRITE DOWN YOUR MEALS for the week. I use something my mom still does - I sit down on Saturday mornings, plan my dinners for the week, then look in my fridge and cupboards and make a grocery list of foods I need. Just making a list will save you money! You don't have to be overly specific about what you're going to have, it can be as simple as choosing your main course. For example:

Monday Tuesday Wednesday Thursday Friday
Chicken Fish Hamburgers Chicken Spaghetti

If you want to get more specific you can add in your vegetables and other sides. People usually eat out because they don't know what to eat and don't know what they have so it's easier to go out. If you have a plan, you're more likely to go home and drive past the McDonalds or Taco Bell.

Step 2: Now that you have the plan and the groceries, I take Sundays to cook the meat for the weekday meals. So I'll grab a couple chicken breasts, some fish, some hamburgers etc and put it on the grill or cook it on the stove. Then I don't have to cook when I get home late each day, all I have to do is look at my plan and reheat it in the microwave.

Step 3: While your main dish is re-heating in the microwave, you can start putting your side dishes together. Grab a can of beans and a potato or some rice and a salad. Pour a glass of milk or water and you can sit down to a nutritious BENEFICIAL meal in less than 10 minutes!

The most important thing is to have a plan. No one wants to come home hungry then have to think about what they are going to cook! Have a plan and your nutrition will improve by leaps and bounds!

Finally, plan ahead for busy days. If you know you can't go home at lunch time or even that you won't have time for lunch, plan ahead and pack something. Easiest choice would be peanut butter and jelly since it doesn't need to be refrigerated, but it can be anything you want. Pack your lunch and/or snacks to keep your body fueled for practice and competitions. I always make sure I have food with me - in my car, in my purse, in my bag - you never know when you'll be stuck somewhere wishing you brought something.

Plan ahead - Fuel properly - Perform at your best!

Shopping Local for the Summer

Everyone has excuses as to why they can't eat healthy, but topping the list is that its too expensive and too hard. While eating healthy can cost more, it is much cheaper and more convenient during the summer months when everything is in season. We talked during our grocery store tour about looking for fruits and vegetables that are in season when you're trying to decide what to buy. Fruits and vegetables that are in season are not only cheaper but you can get a wider variety of items for less.



You don't have to put a lot of work in to figure out what items are in season. The easiest way is to look for items on sale at your grocery store of choice. Wal-Mart, for example, has items in giant bins at the very front of the produce/vegetable section. Gerbe's and Schnuck's have large signs advertising sale directly over the items.



Another easy way to find cheap deals on fresh and local fruits and vegetables is by attending the Farmers Markets here in town. There are two markets: one is located in the parking lot next to the Boone County Health Department on Worley St, right off of West Blvd and the other is behind the ARC. Both are open from 8-12 on Saturdays and the one behind the ARC is also open from 4-6 on Mondays and Wednesdays. All the vendors at both markets are local farmers and all their products are delicious. I bought a half dozen ears of corn for $1.50 last Saturday and it tastes so much better since it hasn't been shipped from California! They offer everything from fresh meat to homemade pasta to vegetables to bread to herbs. They are also very willing to share ideas about how to prepare their items, all you have to do is ask!!



Some items that are in season right now are: blueberries, nectarines, peaches, plums, corn, zucchini/summer squash, tomatoes and many, many more! Head out to one of the markets, pick one thing and give it a try! If you have any questions, stop by my (Coach Heitmeyer) office and I'll be glad to help. Happy Summer!