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!