Cooking for One

Cooking for one provides a unique set of challenges because it combines eating on a budget, the amount of preparation time all while being mindful of food waste. The trick is to help you eat well at home without it taking up too much time and wasting too much money.

Cook in bulk – This is something that saves a lot of time in the kitchen. If you are going to the trouble of cooking one chicken breast, why not make 2 or 3 and have them throughout the week? You can incorporate into different recipes for variety. This is an example of what I mean:

• Monday: Cook 3 chicken breasts. Add BBQ sauce to one and that is your dinner for Monday.
• Tuesday: Cook pasta, add 1 chicken breast and pesto sauce and you have a completely different meal.
• Wednesday: Chop 1 chicken breast to top a garden salad. Drizzle with your favorite dressing.

Why do we need to eat fat?

Despite its bad reputation, fat is an essential nutrient. Fat is important for body insulation, internal organ protection, nerve transmission, hormone production and metabolizing fat-soluble vitamins (A,D,E, and K). Additionally, fat is the main source of energy at rest and during low-intensity exercise (e.g., walking, light jogging/cycling). When consumed with a meal, fat also helps contribute to the feelings of satiety, helping you feel full longer. Fat is the most energy dense nutrient at 9 calories per gram, or more than twice the amount of calories per gram compared to carbohydrates or protein. While a high-fat diet can be detrimental to health, a diet too low in fat can also cause health problems. As a general guideline, 20-35% of daily caloric intake should come from fat. Individuals who are overweight or obese should consume no more than 30% of daily calories from fat.

Recipe - Mexican Baked Chicken with Pinto Beans

This recipe has only three ingredients - can't beat that!

2 16-ounce cans pinto beans
4 pieces chicken, skinless
1 cup salsa

1. Drain the beans and put in the bottom of a baking dish.
2. Put the skinless chicken on top; pour salsa over beans and chicken.
3. Cover and bake in a 350 degree F oven for 25 to 30 minuties. If desired, bake uncovered the last 10 minutes to thicken the pan juices.

Yield: 4 servings

Nutrition Information: 340 calories per serving; 31 g carbohydrates; 45 g protein; 4 g fat

Recipe courtesy of Nancy Clark, MS, RD, CSSD from her book "Nancy Clark's Sports Nutrition Guidebook, Fourth Edition."

How much protein do I need?

The protein needs for athletes are slightly increased compared to the general population. Even the type of sport may impact the daily protein requirement. Most diets meet protein needs without much effort, but being aware of how protein plays into the athlete’s diet will help you reach your performance goals.

One egg contains about 7 grams of protein and 80 calories.

Protein plays a vital role in building and repairing muscle tissue. It is not a major source of energy for sport, like carbohydrate and fat. Adequate daily caloric intake, with the majority of calories provided by carbohydrate and fat and a moderate fat intake, has a protein sparing effect; this allows protein to be used more effectively for muscle growth and repair. Healthy protein sources include leans meats, fat-free/low-fat dairy products, nuts, and legumes.

Endurance athletes should consume between 0.55-0.64g per pound of body weight; while strength athletes’ needs are closer to 0.73-0.77g per pound of body weight. Consuming both protein and carbohydrate within the first 30 minutes after training is crucial for maximizing muscle recovery and repair, improving recovery time, replenishing energy stores, and potentially decreasing muscle soreness.
Adequate protein intake is also an important factor in achieving a healthy weight loss. Sufficient protein intake preserves lean mass, ensuring that your body uses carbohydrate and stored fat for energy rather than breaking down muscle tissue.

Meatless Monday: Breakfast Scramble

Although there has been some controversy over Meatless Monday's recently, I am still in support! This morning for breakfast I made a veggie scramble with tofu, it almost even looks like scrambeled eggs! Here is the recipe so you can try it:

Ingredients:
2 small tomatoes, chopped
1 small onion, chopped
1 small zucchini, chopped
1/2 cup pinto beans
4 oz tofu, blended (add 2 tbsp water)
1 teaspoon garlic powder
1 teaspoon onion powder
sprinkle of sea salt

Directions:
1. Saute veggies, until tender in skillet.
2. Add tofu, beans and spices. Cook until warmed through.

For more information on the Meatless Monday initiative, click here.

More Veggies and Fruit

While most people would agree on the fact that fruit and vegetables are healthy, the amount that most people eat still falls short of the daily recommended goals. In fact most people consume less than half of the recommended 4 1/2 cups of fruits and/or veggies per day. Check out these ways to increase the fruit and vegetables in your eating routine:

- Start your day with a multi-grain pita, topped with hummus and cucumber slices (check out my recent Facebook post for a photo of this!)

- If you are on the go, look for fruit and vegetable snacking options like Starbucks Bistro Boxes that have goat cheese (pictured right) and garden vegetables or fruit and cheese.

- Add vegetables to scrambled tofu or eggs like zucchini, red bell peppers and onions! To scramble tofu: blend 1/4 cup tofu with 1 tablespoon of water, it cooks up and looks very similar to egg whites!

- Keep a bowl of sliced fruit or fruit salad at eye level in your refrigerator! Have this as a snack or as a side dish at meals. Pictured right is a blend of the fruit salad in our refrigerator at the moment.

- Be adventurous, try an new fruits or vegetables like: purple carrots, parsnips, beets, dragon fruit OR new ways to prepare vegetables them like: mashed cauliflower, roasted red peppers, or grilled peaches.

- For a snack have dried fruit and nuts! Just 1/4 cup of dried fruit is equal to a 1/2 cup of fresh fruit and is a great option for increasing fruit intake.

Click here to watch my recent segment on locally grown fruits and vegetables!

What You Should Know About Carbohydrates

Before practice or competition - Consider your muscles your “gas tank” and carbohydrate their “fuel.” It is important to begin any training session properly fueled. Your body needs both carbohydrate and fat for energy during low/moderate-intensity activities. As intensity increases or when training in the heat, your body will use progressively more carbohydrate for energy. Starting exercise adequately fueled before your practice can help maintain stamina and improve performance. If you have 3-4 hours before practice, consume a meal high in carbohydrate, some lean protein, and low in fat. With less time, try something small, lower in fat and fiber. Examples of excellent pre-practice/competition snacks are:

• Instant oatmeal with fruit and milk
• Apple with nuts or peanut butter

Choose whole grain products, when possible. The added fiber is important for digestive health.

During practice or competition - In general, when exercising for less than an hour, it is not necessary to take in additional carbohydrate. If you ate well before starting practice, your body will have adequate carbohydrate in the muscle tissue to sustain exercise. If your practice is longer than an hour or in the heat, consume about 30-60 grams of carbohydrate per hour. Examples of carbohydrate to have while in practice or in competition are:

• Sport drinks, contain about 14-15g per 8 fl oz
• Gels, contain anywhere from 18-36g per packet

After practice or competition – Your body needs to refuel the muscle tissue with carbohydrate. Consuming a combination of carbohydrate and protein is ideal for aiding in muscle recovery and repair, improving recovery time, providing energy and potentially decreasing soreness. It is most effective to have your snack immediately after because your muscles are more sensitive for absorbing the nutrients. Great snack ideas for afterwards include:

• Fresh fruit with yogurt
• Low-fat chocolate milk
• Half a bagel with peanut butter
• String cheese and pretzels
• Cheese and crackers
• Deli sandwich