Fad Diets: How They Compete Against Athletes

Fad diets exist everywhere from magazine advertisements to TV commercials. At first, they may be very tempting to people looking to lose a lot of weight quickly, BUT many people are left disappointed when they either find their banks empty, their waistline increasing, or their health at risk.

What are Fad Diets?

Fad diets:

-Promise fast weight loss
-Tell you to eliminate a specific food group
-Encourage you to consume very little calories each day
-Are not backed by scientific background explaining how it works
-Advertised as being easy, a cure, solve-all, no-fail, miracle, or breakthrough
-Support the use of medications or supplements to lose weight

-Are here today-gone tomorrow

10 Reasons Why Athletes Should Avoid Fad Diets

If optimal athletic performance is your goal, here are 10 reasons to avoid these fads at all costs:

1. Osteoporosis. High-protein diets, such as the Atkins diet, have been shown to increase calcium excretion. Over time, premature osteoporosis can develop and lead to a higher chance of broken bones while training.

2. Kidney failure. Consuming too much protein increases susceptibility to kidney disease. Both the American Heart Association and American Cancer Society recommend a diet including only 10% to 15% of calories derived from protein. The Zone recommends 30%!

3. Ketosis. Ketosis is a dangerous metabolic state in which your body burns fat and protein instead of glucose. This condition can eventually cause organs to fail and lead to side effects such as fatigue, dizziness, irritability, and headaches -- all of which minimize performance.

4. Insomnia. Both fad diets and associated products can interrupt normal sleep patterns. Not enough rest can bring about accidents during a workout due to exhaustion or weakness. Insomnia sufferers may have impaired concentration and decreased ability to accomplish daily tasks, let alone strenuous workouts.

5. Loss of muscle mass. The Hollywood 48 Hour Miracle Diet pledges that "in just 48 hours you will cleanse your body and lose up to 10 pounds." Similar liquid and semi-starvation plans promising "rapid" or "effortless" weight loss lead to insufficient caloric intake. The outcome is loss of water, muscle, and organ tissue with little to no fat loss. So not only will you struggle to build new muscle, but you will actually lose strength and lower your metabolism.

6. Dehydration. High protein intake causes excess urination resulting in dehydration. Dehydration impairs temperature regulation so your body is unable to cool itself efficiently, thus decreasing stamina and increasing recovery time. Severe dehydration jeopardizes mental concentration, muscular strength, physical work capacity, and increases the threat of heat exhaustion.

7. Increased risk of injury. Nutrient and caloric deficiencies can decrease alertness and stamina, enhancing your risk of injury. A less obvious cause of injury is the caffeine, ephedrine, or other stimulants that many diet aids contain. These elements create a false perception of increased energy, causing you to push yourself harder than you should, potentially harming joints or muscles. Since 1994, the FDA has received more than 800 reports of serious adverse effects associated with use of products containing ephedrine, such as Metabolife 356.

8. Nutritional imbalances. Diets like Sugar Busters! suggest avoiding certain foods, including potatoes, rice, and carrots, all of which are packed with nutrition. An imbalanced diet that lacks key nutrients will prevent you from performing at your peak.

9. Reduced endurance. With most quick weight loss plans, glycogen and water are the first materials to be depleted. This deficit can be disastrous to performance and health, as you will lose energy to power muscles, leading to fatigue and lethargy.

10. Compromised immunity. Nutritional deficiencies can make you drastically more vulnerable to both minor and major illnesses. These sick days equate to loss of conditioning, missed trainings and skipped events. Many supplements claiming to be "herbal" or "natural," such as Herbalife, may also interfere with certain medications. Just because something is all-natural does not mean it is safe. After all, cyanide occurs naturally.

Top 10 Most Popular Fad Diets:

1. Atkin's Diet
2. Zone Diet
3. Individualized Diet Solution
4. South Beach Diet
5. Sugar Busters
6. Eat More Weigh Less
7. The Pritikin Weight Loss Breakthrough
8. Cabbage Soup Diet
9. Grape Fruit Diet
10. Beverly Hills Diet

Remember: You work hard to reach your athletic goals. Why invest your hopes and money in empty promises? Instead, stay competitive and make your health one of YOUR top priorities. Know that when you hear about a new miracle diet that sounds too good to be true -- it probably is.

Weekly Challenge: I challenge you to tell a teammate about fad diets and why they don’t work.

Super Foods for Athletes

March is National Nutrition Month! What better way to start it off than to talk about Super Foods!

These 10 health foods are some of the healthiest because they meet the following criteria:
• Are an excellent source of fiber, vitamins, minerals and other nutrients.
• Are high in phytonutrients and antioxidant compounds, such as vitamins A and E.
• May help reduce the risk of heart disease and other health conditions.
• Are low in calorie density, meaning you get a larger portion size with a fewer
number of calories.
• Are readily available.

Here are the top 10 Super Foods for a Super YOU!

1. Almonds: These nuts are packed with nutrients — fiber, riboflavin, magnesium, iron and calcium.
 Quick Tip: Buy a large bag of almonds at your local grocery store and take some with you to class in a zip-lock bag- quick and easy snack on the go!

2. Apples: Apples are an excellent source of pectin, a soluble fiber that can lower glucose levels. Apples are also good sources of vitamin C — an antioxidant that protects your body's cells from damage.
 Quick Tip: Slice an apple up and use your favorite yogurt as a dipping sauce.

3. Blueberries: Blueberries are a source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. Blueberries also improve short-term memory.
 Quick Tip: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.

4. Broccoli: Broccoli is a wonderful source of calcium, potassium, folate and fiber. Broccoli is also a good source of vitamins A and C — antioxidants that protect your body's cells from damage.
 Quick Tip: Add broccoli to your salad at lunch or try it chopped in your favorite wrap.

5. Red beans: small red beans and dark red kidney beans — are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They're also an excellent low-fat, low-calorie source of protein and dietary fiber.
 Quick Tip: Spice up your rice dishes with red beans on top. You can always add red beans to your favorite soup too (I wouldn’t try them in chicken noodle though, unless you’re brave).

6. Salmon: source of omega-3 fatty acids — a type of fat that makes your blood less likely to form clots that may cause heart attacks. In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a good source of protein.
 Quick Tip: Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.

7. Spinach: High in vitamins A and C and folate. It's also a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. The plant compounds in spinach may boost your immune system and may help keep your hair and skin healthy.
 Quick Tip: Substitute your normal lettuce with spinach. You can add all of your favorite salad topping to it!

8. Sweet potatoes: Sweet potatoes are good sources of fiber, vitamins B-6, C and E, folate and potassium. And like all vegetables, they're fat-free and relatively low in calories — one small sweet potato has just 54 calories.
 Quick Tip: Bake, grill or microwave sweet potatoes. My favorite way to prepare them is by baking them (just like you would a white potato). Once it is tender top with cinnamon and brown sugar, Yum!

9. Oatmeal
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it's packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.

 Quick Tip: Mix plain oatmeal with milk and add a handful of nuts or fruit.
10. Yogurt
Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue.
 Quick Tip: Sweeten plain yogurt with your favorite fruit and top with nuts for a quick snack before or after your workout.


Super Food Simple Recipe
Baked Apple Slices Recipe

INGREDIENTS
1-2 cups of peeled, sliced apples - use Fuji or Golden Delicious apples
3 Tbsp sugar
1 Tbsp cinnamon

DIRECTIONS
Cut your apples into slices.
Put apple slices in a glass bowl. Sprinkle on top the 3 Tbsp of brown sugar. Add a light sprinkle of cinnamon. Bake in microwave oven for 5 minutes on high heat (Your microwave may require more/less time). You want your apples to be tender but not mushy. When done, remove and mix so the sugar coats all the apple pieces.

Serves 1-2. Eat with your morning oatmeal or as a healthy dessert after dinner!

Weekly Challenge: I challenge you to eat at least two (2) super foods every day this week! It can be as a snack or a meal.

Healthy Entertainment

Whether you enjoy watching movies at the movie theater or in the comfort of your own home, having something to snack on is comforting, especially if the movie sucks. At the theaters, if you buy a medium popcorn and medium drink along with your ticket you’re probably spending close to $15. Not to mention the time you wasted waiting in the concessions line; you can’t miss the previews! Were you aware that one large tub of movie popcorn has about the same fat as five full size Snickers bars or more fat than six McDonald’s cheeseburgers? Or that a concession-sized candy box has about the same calories as a signature Subway Club 6-inch sandwich a large banana.
Whether you head out to the movies or stay at home, there are many healthy alternatives to typical movie snacks. You could air-pop popcorn and try a topping like Mrs. Dash, garlic powder, grated parmesan cheese, or paprika in place of butter. Tupperware, plastic bags, and a large purse or bag will be very helpful when trying to sneak in snacks. Try these healthy and cheap snacks for your movie experience:

- Apple slices with peanut butter
- Healthy trail mix; use wheat Chex (or other dry cereal) with mixed nuts, dried fruit, chocolate chips, and seeds
- Pretzels, pita chips, or baked potato chips
- Subway sandwich; just don’t get onions or any strong smelling ingredient, you’ll probably get kicked out
- Veggies such as celery, carrots, peppers, and broccoli with hummus
- Crackers and cheese
- Applesauce
- Whole fruit like bananas, grapes, raisins, and apples
- Diet soda, bottled water, or 100% fruit juice
- Dark chocolate



Popular candies have alarmingly high calories and high fat content. One bag of M&M’s has 240 calories and 10g fat, Twizzlers have 320 calories and 2g fat, and Reese’s Pieces have 220 calories and 11g fat. If you just can’t give up your candy fix then choose these lower calorie, lower fat choices:

- Junior Mints (1 box) has 170 calories, 3g fat instead of M&M's
- Good & Plenty (1.5oz box) has 150 calories, 0g fat instead of Twizzlers
- Buncha Crunch (1/3 cup) has 180 calories, 8g fat instead of Reese's Pieces

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!