Oh, the joys of Fall: leaves changing color, wearing jackets every day, and perfect football weather. Pretty soon it will be time for you to have an excuse to drink hot chocolate every night! Comfort foods, especially around Thanksgiving, are only an arm’s length away. Beware before you pick up that warm apple pie or big bowl of chili. Researchers at WebMD are telling us to stay away from these top fattening fall foods, but they left us with delicious alternatives.

1. Pot Pie
Store bought and homemade pot pie can have more than 1,000 calories in one pie. Not to mention a ton of salt. Instead try a roast chicken breast and a warm whole-wheat roll.
2. Tailgate foods
You’ve got to have a burger, a brat, queso dip and some spiked cider; how else will you stay warm during the game? Eat from a plate instead of grazing the entire menu. Also, if you’re throwing the tailgate bash, serve veggies and low-fat dip as part of your buffet.
3. Oktoberfest = Calorie fest
Bratwurst has about 95 calories per ounce. To put that in perspective, one ounce is of meat the size of 1 tablespoon of peanut butter. When it comes down to it eat smaller portions, choose light beer over regular, and limit yourself on how many “Das Boot” challenges you do.
4. Chubby Chili
The most important thing to remember is that chili can be an incredibly healthy meal... when prepared correctly. Instead of beef or sausage stews smothered with cheese, try chili’s with plenty of beans, veggies, spices, lean meat and a sprinkle of cheese.
5. Cream soups and Hearty Stews
Baked potato soup from Panera has 22g of fat and 1210mg of sodium. If you’ve been paying attention, that’s not exactly an ideal meal. Most restaurant soups and stew are loaded with cream, cheese and/or meat. If you choose a bread bowl or add noodles, you add extra calories. Choose broth-based and vegetable-based soups to fill you up for fewer calories.
6. Seasonal Beverages
If you wait every fall for Starbucks’ Pumpkin Spice Latte, maybe you should reconsider. From lattes to hot chocolate to eggnog, seasonal drinks can carry up to 350 calories. Try hot green tea, which is calorie free and full of antioxidants.
7. Carmel Apples
Creations like these make nutritionists all over the world just cringe. A beautifully healthy apple turns into a body wrecking machine. Instead of the thick layer of caramel and nuts, try apple slices with a small portion of low-fat caramel dip.
8. Trick-or-Treat?
Unfortunately Halloween candy comes out way before the big day and extends its stay past the 31st. Stash sweets out of sight until Halloween night when the kids come by. When your sweet tooth comes creeping along, try fruit or sugarless gum.
9. Mac & Cheese
Kraft has nothing on your Aunt’s homemade macaroni and cheese. When the casserole dish comes your way, remember small portions. If you make it yourself, modify the recipe using low-fat cheese and milk, and even throw some veggies in!
10. Mashed Potatoes and Gravy
Whether the gravy comes from a package or straight from the turkey drippings, it’s not all gravy with gravy. Try mashed potatoes without gravy.
11. Candied Yams
Sweet potato casserole with cream, butter and marshmallows can reach 500 calories per serving. Try oven-roasted or grilled sweet potatoes to get your healthy dose of vitamins A & C without the extra fat.
12. Stuffing
A must-have on the Thanksgiving table is turkey with stuffing, so don’t skip it. If it’s grandma’s recipe, keep the portion small, chew it slowly and enjoy each mouthful, and resist smothering it in gravy. If it’s your turn to make the stuffing this year try using fruits, vegetables, and low-fat stock.
13. Pies
The idea begins right, using fresh fruits or nuts, but buttery crusts and ice cream on the side adds too many calories. Minimize calories by skipping the crust, using light whipped topping, and keep the portions small.

Article was provided by WebMD Healthy Eating & Diet

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Did your mother ever tell you warm milk could help you fall sleep at night? It turns out, she was right. There are quite a few foods that can help you fall asleep faster, but there are others that can keep you up all night. So the next time you fall asleep in class or at work, consider these tips to make your next sleep a great one.

What foods will help me sleep?
Everyone says you fall asleep after Thanksgiving dinner because of the tryptophan in turkey. Though the amount of tryptophan in a turkey drumstick won’t make you pass out, eating a serving or two of poultry, dairy, bananas, oats or honey will help you drift off if you’re having troubles.
Carbs are not the enemy! Carbohydrate-rich food combinations such as cereal and milk, yogurt and crackers, or bread and cheese will help increase the level of sleep-inducing tryptophan in your blood.

When should I eat my night time snack?
If you struggle with insomnia, a little food in your stomach may help you sleep. Before you start shoving that foot-long sandwich down your throat, remember to keep your snacks small. A heavy meal means a lot of work for your digestive system, making you uncomfortable and unable to sleep.

What foods should I avoid before bed?
High-fat foods! These foods should only be a minimal part of your diet anyhow. Research shows that people who eat high-fat foods versus low-fat foods experience more disruption in their sleep cycles. Also, spicy foods can cause heartburn or an upset stomach, so enjoy your jalapenos at least four hours before bedtime.

As an athlete, you constantly need protein to help your muscles repair, but most protein-rich foods are harder to digest than carbohydrates (which is why you feel fuller longer). You can enjoy protein anytime, but your bedtime snack should contain low to no protein. Stick to easily digested carbohydrates like milk and crackers.

Coffee contains caffeine which is a stimulant, and obviously something you should not have before bed. What about that hot chocolate mix you were going to add to your warm milk? Chocolate, colas and tea are less known foods that contain caffeine. In addition, certain medications such as pain relievers, diuretics and cold medicines also may contain caffeine, so check the label before consuming. For better sleep, cut all caffeine from your diet by noon each day.

Do you choose a glass of wine to help your eyes get droopy? Alcohol may help you fall asleep faster, but you may not be able to sleep through the night. Booze can lead to frequent awakenings, less restful sleep, headaches, night sweats and nightmares. If you decide to have that adult beverage before bed, balance it with a glass of water to dilute the alcohol’s effects. And though it’s important to stay hydrated throughout the day, but don’t chug a glass of water right before bed. Slow down to sips before bed so you won’t have to make a midnight trip to the bathroom.


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Article from WebMD's Sleep Disorders Health Center

Chill Out Anytime

School. Practice. Work. Studying. TAILGATING. The school year is full of exciting, yet very stressful events, generally one right after another. Jenny Stamos Kovacs with WebMD did the research to find quick and easy ways to make your day a little better. The following tips are for you to use anytime, anywhere. So relax and enjoy some me-time.

1. Meditate
Any repetitive action can be a source of meditation. This includes walking, swimming, painting, knitting -- any activity that helps keep your attention calmly in the present moment. When you catch yourself thinking about your job, your relationship or your lifelong to-do list, experts say to simply let the thought escape, and bring your mind back the repetition of the activity. Try it for just 5 to 10 minutes a day and watch stress levels drop.

2. Picture Yourself Relaxed
Is your mind too talkative to meditate? Try creating a peaceful visualization, or "dreamscape." To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot, a fantasy island, that penthouse in New York City -- or something "touchable," like the feel of your favorite silk robe or cozy sweater. The more realistic your daydream -- in terms of colors, sights, sounds; even touch and feel -- the more relaxation you'll experience.

3. Breathe Deeply
Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing. So turn tension into relaxation by changing the way you breathe. Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.

4. Look Around You
Mindfulness means focusing on one activity at a time. Practice it by focusing on your immediate surroundings. If you're outdoors, enjoy the shape and colors of flowers, hear a bird's call or consider a tree. In the mall, look at the details of a dress in the window, examine a piece of jewelry and focus on how it's made, or window-shop for furniture, checking out every detail of pattern and style.

5. Drink Hot Tea
If you're a coffee-guzzler, consider going green. Coffee raises levels of the notorious stress hormone, cortisol, while green tea offers health and beauty. Chamomile tea is a traditional favorite for calming the mind and reducing stress. Black tea may be a stress-fighter, too.

6. Show Some Love
Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse, or talking to a friend about the good things in your lives. Experts say social interaction helps your brain think better, encouraging you to see new solutions to situations that once seemed impossible. Studies have also shown that physical contact -- like petting your dog or cat -- may actually help lower blood pressure and decrease stress hormones.

7. Try Self-Massage
When your muscles are tense and you've no time to visit a pro, try this simple self-massage technique:
• Place both hands on your shoulders and neck.
• Squeeze with your fingers and palms.
• Rub vigorously, keeping shoulders relaxed.
• Wrap one hand around the other forearm.
• Squeeze the muscles with thumb and fingers.
• Move up and down from your elbow to fingertips and back again.
• Repeat with other arm.

8. Take a Time-Out
Adults need time-outs, too. So when you sense your temper is about to erupt find a quiet place to sit or lie down and put the stressful situation on hold. Take a few deep breaths and concentrate on releasing tension and calming your heartbeat. Quiet your mind and remember: Time is always on your side, so relax. The stress can wait.

9. Try a Musical Detour
Music can calm the heartbeat and soothe the soul. So, when the going gets rough, take a musical stress detour by aligning your heartbeat with the slow tempo of a relaxing song. And you might want to make that a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium.

10. Take an Attitude Break
Thirty seconds is enough time to shift your heart's rhythm from stressed to relaxed. The way to do that: Engage your heart and your mind in positive thinking. Start by envisioning anything that triggers a positive feeling -- a vision of your pet, that great piece of jewelry you're saving up to buy, a memento from a vacation -- whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face.

To read the full article, go to: http://www.webmd.com/balance/stress-management/features/blissing-out-10-relaxation-techniques-reduce-stress-spot?ecd=wnl_day_091310

Also, this link offers good examples of ways to beat stress using FOOD: http://www.webmd.com/diet/slideshow-diet-for-stress-management

How to Choose Fruits & Veggies

Summertime means the switch from warming soups to cooling fruit salads. But how do you know when fruit is ripe and ready to use? Cutting open a rotten piece of fruit or one that hasn’t had time to ripen can be very disappointing. To prevent this from happening, just use your five senses:

See: Fruit should be full in color, with little green. For example, strawberries should be bright red and only the stem should be green. Also, fruits with smooth skins like apples or pears, the skin should have a waxy, shiny appearance. Buyer beware: many types of berries are commonly stored in plastic containers; examine the bottom for mold (it can spread very quickly).

Touch: Fruits should be firm, not too soft and not too hard. Fruits and vegetables like peaches and avocados will yield to gentle pressure when ready to be eaten. Also, some larger fruits like honeydew and cantaloupe will have a spot where the stem grew; this area should give slightly to pressure.

Smell: Most fruits will generally smell the way they should taste, but this can be difficult without cutting it open.

Listen: When you gently slap a big fruit like a watermelon you should hear a hollow thump, like the way a drum vibrates.

Taste: Finally, the good part. Fruits should be sweet and juicy, so sit back and enjoy!

A few tips to keep in mind while choosing fruits/vegetables:
- Choose fruits and veggies that are in season. If you aren’t sure which ones are, ask the produce manager. In season foods are often cheaper and will taste better
- Try the Farmer’s Market for the freshest foods. Many fruits are picked before they are ripe so they can last until they get to the grocery store, which can make them lose taste. Make a trip to the Farmer’s Market to experience foods with amazing flavor and maybe you’ll decide to start your own garden!
- If you choose fruit or veggies that aren’t ripe yet, you can leave most out at room temperature to help them ripen. Once ripe they can be stored in the refrigerator.

Summer Beverages - Helpful or Harmful?

We're halfway through July and as the weather gets hotter, cold drinks sound better and better! Whether it's a slush from Sonic or an ice cold coke, you need to understand where those extra calories fit into your nutrition plan.

If your overall goal is to gain weight, especially if you have a hard time with it, those extra calories are important to help you reach your calorie goal. Just be aware that most of those calories come from sugar which DOES NOT help you build muscle.

If your overall goal is to lose fat, these drinks can quickly sabotage your efforts. These calories add up quickly and while they are refreshing, there are better options. For those trying to lose fat, it is best to create your own frozen drinks using sugar-free options such as Crystal Lite or even sugar-free Kool-Aid.

Below are ten popular summer drinks and their calorie and sugar comparisons.
Popular Summer Beverages (12 fl. Oz)


1. Beer-Bud Light 110 calories 6.6g Carbs 0.9g Protein 0g Fat
• Alcohol destroys B vitamins
• Dehydrating
• Very high source of empty calories

2. Milk-2% 184 calories 17g Carbs 12g Protein 7.2g Fat
• High in calories & fat – good option for athletes trying to gain weight
• Excellent source of calcium
• Good nutritional balance creates perfect recovery drink formula

3. Lemonade 154 calories 40g Carbs 0g Protein 0g Fat
• All the carbohydrates are from sugar – very high content!!
• High in vitamin C but very low in all other vitamins and minerals

4. Gatorade 75 calories 21g Carbs 0g Protein 0g Fat
• High in potassium and sodium for electrolyte replacement during workouts
• Little nutritional value, high in sugar
• Best during and after workouts lasting more than 60mins

5. Coke 140 calories 40g Carbs 0g Protein 0g Fat
• High in fluoride and phosphorus
• NO vitamins or minerals, high in sugar
• Carbonation negatively affects athletic performance

6. Diet Coke 0 calories 0 Carbs 0g Protein 0g Fat
• NO vitamins or minerals, no nutritional value
• High phosphorus content can lower your level of calcium leading to weak bones

7. Orange Juice 164 calories 26g Carbs 2g Protein 0g Fat
• Contains many important vitamins and minerals
• Very high in vitamin C and Potassium
• The vitamin C acts as an antioxidant to keep your body healthy

8. Coffee 0 calories 0g Carbs 0g Protein 0g Fat
• No calories
• Good antioxidant for healthy immune system
• Too much considered performance enhancer, could lead to a positive drug test
• Caffeine decreases muscle pain

9. Sweet Tea 130 calories 31g Carbs 0g Protein 0g Fat
• Very low in vitamins and minerals
• High in sugar
• Antioxidant-good for immune system.

10. Sonic Lemon Berry Slush 148 calories 48g Carbs 0g Protein 0g Fat
• Contains fresh fruit
• Very high in sugar
• No real nutritional value

There are many other drinks out there that are not included on this list so again, be aware of empty calories and how these drinks fit into your nutrition plan. Keep in mind that alcohol adds more calories and is the number one sabotager of all good nutrition intentions/goals/plans!

Be smart!

Let's Talk About FRUIT!

It's summertime and that means lots of fresh fruits and veggies are in-season and on sale! So what do the different types of fruit have to offer? Let's cover 15 of the most popular fruits and talk about the benefits of each:

1. Apple (medium):
• 72 calories
• 3.3 g Fiber→slows release of sugar in blood, lowers blood cholesterol levels.
• Seeds contain cyanide→toxic
• Good source of vitamin B
• Contains polyphenols→reduced cancer benefits
• Good antioxidant→improve immune system

2. Banana:
• 105 Calories
• 3.1 g Fiber
• 422 mg Potassium
• 30 mg Vitamin C
• Most easily digestible fruit

3. Orange:
• 70 calories
• 3 g Fiber
• Folate→provides 20% daily needs
• Monoterpenes in peels→prevent/fight cancer
• In top 5 of fruit antioxidants sources
• Contain bioflavenoids→inhibit metabolizing of harmful substances

4. Tomato:
• 35 calories
• 396 mg Potassium
• ↓ risk of prostate cancer
• Low amount of fat and sodium
• Antioxidant
• riboflavin→reduce frequency of headaches

5. Peach:
• 40 calories
• Niacin
• Fresh and canned have same vitamin amount
• 10 g carbohydrates

6. Grapes (1.5 cups):
• 90 calories
• Easy to snack on
• Good source vitamin C
• Antioxidant
• Dark grapes→protective phytochemicals
• ↓ risk of coronary heart disease

7. Strawberry (8 medium):
• 45 calories
• Great source of vitamin B and C
• ↓ risk of prostrate cancer, and LDL cholesterol buildup
• Antioxidant
• Prevents oxidation in cells

8. Plum (2 medium):
• 80 calories
• 19 g. carbohydrates
• Dried and fresh→good antioxidant
• Great source of riboflavin and vitamin C

9. Pineapple (2 slices):
• 60 calories
• Cheap
• Keep well
• Canned loses about 1/3 vitamin C
• Contain bromelain→combats heart disease, arthritis

10. Avocado (medium):
• 60 calories
• 10 g Fiber
• Highest potassium content our of fruits→restores evolutionary balance
• Great vitamin source

11. Kiwi (2 medium):
• 100 calories
• One of the most nutritionally dense fruits
• Great source of vitamin C and folate
• ↓ diabetes and heart disease risk
• Fiber→removes toxins from intestines

12. Blueberry (1 cup):
• 100 calories
• ↓ LDL cholesterol buildup
• Antioxidant
• Reverse aging side effects, improve coordination
• ↓ cancer

13. Grapefruit (1/2 medium):
• 60 calories
• Contains 2/3 daily vitamin C requirement
• Protect against cancer and fight existing cancer

14. Pear (1 medium):
• 100 calories
• Good storage life
• If not ripe, may contain harmful bacteria

15. Watermelon (2 cups):
• 80 calories
• 27 g. carbohydrates
• Good source of vitamin C

The general rule of thumb is 3 servings of fruit per day. We included the serving of each fruit after the name. Do your best to incorporate lots of fruits in different colors to get all the benenfits they provide. Don't forget that even during the winter months, you can buy frozen fruits and get the same benenfits at a cheaper price than buying fresh. Happy Summer!

The Complete Athlete: Training Camp, Competition & Off Season

There are three phases that every college athlete goes through each year:
1) Training Camp –Preparing for Competition
2) Competition Season- Games, Matches, Tournaments etc.
3) Off Season- Healing & Rebuilding Time

Did you know that when an athlete’s training changes his/her nutrition needs also change?

1. Training camp: You need more calories during this time! As an athlete you also know that this is also the time where body mass and composition need to be shaped for the upcoming season.

• Your goal during this time should be to find a balance between eating for recovery and fuel while also eating for maximal lean body mass and minimal body fat.

2. Competition Season: This is the time were you show what you are made of! Your schedules become very busy and it is easy to become a “junk food junky”.

• It's very important to make sure that all the hard work of training camp isn't wasted with bad eating habits on the road.

3. Off-Season: This is the time to rest your mind and body. Since your training is reduced your calorie intake should be reduced as well, after all you do not need extra calories if you are not doing extra work.

• It's still important to eat properly during this time as many athletes continue to train during the off-season.

Remember: It is easier to get in shape and MAINTAIN than it is to get out of shape and try and get back to where you once were!

Tips on Maintaining Healthy Eating Habits Year Round

Tip 1: Eat before and after workouts

· A meal containing complex carbohydrates is exactly what you need for your workout because they release energy at a steady rate. Try:

o Bananas

o Sweet Potatoes

o Wholegrain Cereals

o Granola Bar

· Your post-workout meal should be eaten within an hour of ending your workout to replenish your glycogen and potassium stores and feed your body the protein it needs to repair muscle tissue.

· You want to choose lean proteins and carbohydrates that your body can break down quickly so that the nutrients are delivered fast to where they need to go. Try:

o Chicken

o Fish

o Eggs

o Bananas

o Potatoes

o Raisins

Tip 2: Never skip breakfast-No matter what

· Breakfast is the most important meal of the day, if you skip it you are already behind-you will be playing catch-up the rest of the day.

· Be sure to include a serving or two of lean protein like an egg white omelet (throw in a yolk or two), some cheese, some dairy like plain yogurt or cottage cheese, or even some lean turkey or chicken bacon or sausage.

· If you are in a rush try whole-grain cereal (hot or cold).

Tip 3: Add “good” fats to your meals

· All fats are NOT bad; in fact you need good fats to function properly.

· The best way to do this is to include the following foods every day:

o Fish Oil – 6-10 total grams per day (1-2 capsules with each meal)

o Olive Oil – 1-2 tablespoons per day (unheated; just add to cold food or after cooking)

o Flax Oil – 1 tablespoon per day (unheated; just add to cold food or after cooking)

o Mixed Nuts

o Ground Flax Seeds (Flax Meal)

o Avocados

o Salmon

Tip 4: Make the most of lunch

· Your lunch meals should be complete and contain protein, carbs, fats, fruits and veggies.

· Skip the lunch meat sandwiches and go with higher-protein stir-fries made with a ton of veggies and whole grain rice, whole wheat pastas with high protein side dishes and a big fruit and veggie salad, etc.

Tip 5: Build a better dinner

· Include whole- grain versions of breads, pastas, and rice instead of their processed (white) counterparts.

· Include high fiber foods like beans.

· Include lean protein like chicken, fish, beef, turkey or Tofu is another good protein option.

· Always include a few servings of veggies.

· Have fruit dishes or homemade smoothies for dessert.

Tip 6: Eat more fruits and veggies

· There are many ways to include more veggies, from eating them raw, to steaming them, to juicing them in a blender, to cooking them with your pasta or rice, to including them in stir-fries.

· With respect to fruits, as mentioned above, you could certainly eat them raw (like you would an apple), but you can also make fruit salads (add a little lemon to preserve it for longer than a few hours), you can include the fruit in your veggie salads, and you can blend up some fruit with a little water or dairy (plain yogurt, cottage cheese, etc.) and make a juice drink/smoothie.

Tip 7: Get a complete snack

· It is important that you get a complete snack.

· Make sure you get some good carbs, fruits and veggies, good fats, and good protein with each meal.

· Try these healthy snacks:

o Fresh veggies dipped in hummus

o Plain yogurt with frozen/fresh fruit

o Whole-grain crackers and cheese

o Trail mix