Sports drink or water?

A common question is whether you should choose water or a sports drink to rehydrate during exercise. Sports drinks provide not only water, but also electrolytes and carbohydrates, which are particularly desirable to athletes who train at higher intensities for longer than 60 minutes. Exercising at higher intensities or in the heat increases your body's demand for carbohydrate as a fuel source to sustain activity and avert fatigue. Providing carbohydrate in the form of a sports drink is not only convienient, but may help increase daily caloric intake for athletes who struggle to get enough calories every day with meals alone. For these reasons, consuming a sports drink is often a good choice for rehydration during training or competition. If you are training at lower intensities for shorter durations, water is sufficient for rehydration.

Recipe - Italian Broccoli

Find ways to include more dark green vegetables into your diet for optimal health!

Need to add some flavor to your broccoli? There is nothing wrong with adding a little dressing or oil to vegetables, especially if it gets you to eat them!

1 bag frozen broccoli cuts
1/2 cup Italian dressing
1/3 cup water

1. Combine all ingredients in a large skillet, cover and simmer for 15 minutes or until broccoli is tender.

The dish in combination with a grilled chicken breast, whole grain roll, and a piece of fresh fruit would make a great dinner. 

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.