Nutrition in the News!

World Cup Brings Nutrition into the News

 

Refueling Athletes Getting Attention!

I am always THRILLED when the basics of how athletes should eat gets some attention!

If athletes (and their parents) invest so much, just to play the game - the equipment, the training, the traveling, the sacrificing of many other things - why not consider what is being put in the "fuel tank?"

US Head Coach Jurgen Klinsmann talked about "The 10 Nutrition Rules to Follow" in an article in January 2012 on US Soccer.  Basic common sense rules, but sometimes when the rules come from someone other than the parent, kids will heed the advice!

As our kids play their summer tournaments, keep in mind these rules and remember it's not just game day that matters.  Keep eating the rainbow in your house, keep well hydrated, rested, eating lean protein, healthy fats, eat smaller meals more frequently, post and pre-workout meals matter, breakfast everyday, limit processed foods, and if needed, supplement wisely.

If the U.S. head coach gets his team to eat well, maybe we can convince our kids that burgers and fries before games are just not going to do it for them!

Here are his rules for you to share with your kids ...

The 10 Nutrition Rules To Live By

1. COME BACK TO EARTH: Choose the least processed forms of food such as fruits, veggies, whole grains and high fiber carbohydrates.

2. EAT A RAINBOW OFTEN: Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

3. THE LESS LEGS THE BETTER: Include a LEAN protein source with each meal.

4. EAT HEALTHY FATS: Include healthy fats in your diet like olive oil, nuts, natural nut butters, seeds, avocado, fish, flaxseed and flaxseed oil.

5. EAT BREAKFAST EVERY DAY: When you eat within 30 minutes of waking up, you jump start your metabolism. This gives you more energy to get your day going.

6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses – you should be eating 4-6 meals/day! Aim for all three macronutrients (carbs, protein, and fat) every three hours for optimal fueling.

7. STAY HYDRATED: Dehydration = Decreased Performance. Drink at least three liters of non-caloric beverages (water/green tea) every day.

8. DON’T WASTE YOUR WORKOUT: Have a post-workout recovery meal or shake that combines both carbs and protein immediately after your training.

9. SUPPLEMENT WISELY: Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement into your daily routine. Create a smart supplementation program that improves your performance without compromising your health or draining your wallet. Before you take any type of supplement, make sure to check in with your doctor or registered dietitian.

10. SLEEP: Aim for eight hours of sleep. If you can’t get eight hours daily, consider power naps when you can. The body recovers and repairs best when it is sleeping.

And to finish off …

The 80/20 Rule: Each meal and snack is an opportunity to fuel your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time!

Have a fantastic night!  Happy Watching!
Krista

Spinach Strawberry Salad!

Spinach Strawberry Salad

To make this salad in a jar,  put each ingredient into jar in this order:

Ingredients:

Strawberry-Lime Vinaigrette (see below)
Cooked Quinoa
Sliced Strawberries
Unsalted Sunflower Seeds
Crumbled Feta Cheese
Baby Spinach

Dressing:
2 T Extra Virgin Olive Oil
2 tsp strawberry preserves
1 T freshly squeezed lime juice
1 tsp mustard
1 T white wine vinegar
salt and pepper to taste

Directions:

• Layer the above ingredients into a mason jar using the amount that would fit your needs. 

• Keep chilled until ready to eat.

• Give the jar a shake before emptying onto a plate.

This salad is packed with fiber, protein, phytonutrients, omega-3 fatty acids, iron, and flavonoids which protect from free radicals.  These act as anti-oxidants which makes it heart healthy. 

Enjoy!

Krista

Steak with Raspberries, Dates and Blue Cheese

This was a big hit in our family!  An early Father's Day dinner gave me a good opportunity to test it out!  Give it a try this weekend and I'm sure you will be the rockstar of your family!

I suggest finding the best cuts of natural meat you can ... try to find as close to organic, grass-fed beef.  Besides being much healthier for you, the difference in taste is substantial.  Totally worth the money.

Enjoy!

Steak with Raspberries, Dates, and Blue Cheese

Serves 8

Ingredients:

1 cup red raspberries
3 tablespoons of sugar
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 small onion, thinly sliced
8 dried dates, chopped
2 ounces ham, chopped
1 teaspoon finely chopped fresh rosemary
3/4 teaspoon garam masala
freshly ground black pepper
8 boneless beef tenderloin or rib-eye steaks (about 2 1/2 pounds total)
Salt
6 ounces blue cheese, crumbled

Directions:

1. Preheat your grill on high or preheat your broiler.  Lightly oil the rack or pan.
2. Combine raspberries, sugar, and vinegar in a small saucepan.  Simmer for 10 minutes or until reduced by half.  Set aside.
3. Heat the oil in a medium skillet over medium heat.  Add the onion and cook until soft.  Add the dates, ham, rosemary, garam masala, and 1/2 teaspoon of pepper.  Cook for 5 minutes, or until the dates are very soft.  Set aside and keep warm.
4. Generously season the steaks with salt and pepper.
5. Grill or broil the steaks for about 12 minutes, turning once or until a thermometer reaches 145 degrees if you would like your steak medium rare.
6. Place each steak on a plate.  Top with equal amounts of cheese and cover with some of the date mixture.  Drizzle a few tablespoons of the raspberry sauce over everything.  Serve remaining fig mixture as a side.

Happy Father's Day to all of you amazing dads!  Have a fantastic day!

My Daddy and Me!