Fueling the Athlete with Oatmeal

If you are looking for a breakfast idea to have an hour or so before exercise, oatmeal is an excellent choice. Oatmeal is a whole grain that is high in soluble fiber, which allows for a slower digestion rate that provides long-lasting energy- perfect for athletes! You probably have noticed advertisements for oatmeal that label it as a "heart healthy" food. Oatmeal is considered heart healthy because the fiber content helps lower cholesterol levels. It will also help keep you feeling full longer. 

Oatmeal is high in carbohydrate. If you have read any other of my posts, you know how important carbohydrates are in the athlete's diet! A serving of oatmeal (1/2 cup, uncooked) provides 27 grams of carbohydrate. To add more grams of carbohydrates to your breakfast, prepare with milk and top with fresh fruit. That is a lot of wonderful nutrition in one bowl!

Chia Seeds: Why are people eating them?

Chia seeds are from a flowering plant that is native to Central and South Mexico. Also called Salvia hispanica, they were historically a part of ancient Aztec and Mayan diets. The seeds can be eaten raw, ground, baked, or mixed into drinks.

Chia seeds have lately been advertised as a “magic” food with powers to cure all sorts of diseases. While this is simply not the case, chia seeds offer many nutritional benefits. Chia seeds are an excellent source of fiber, antioxidants, calcium, and omega-3 fatty acids. Chia seeds are low in saturated fat and contain no cholesterol. They are also a good protein source at about 5 gram per ounce. Chia seeds are calorie dense, with about 140 calories per ounce, so should be eaten in moderation.

Due to the omega-3 fatty acids, chia seeds may have lipid-lowering effects. When combined with a liquid, chia seeds will form a gel because of the fiber that they contain. This may help you to feel full longer and could result in weight loss from eating less. Chia seeds may also decrease insulin resistance in type 2 diabetics. More research is needed to confirm these claims.

Chia seeds are a nutrient dense food and would be an excellent addition to a healthy diet. Try them as part of a yogurt topping, in baked goods, or included in a smoothie!

Guest Blogger: Megan Lauseng, USD Dietetic Intern