Race Day Nutrition!

For all those in training for a 5 or 10K this summer, here are some race day tips to keep in mind. Many people spend weeks or months training for races but never think much about what or how much to eat on the big day. Nutrition can make or break your success in a race so be sure to look through these useful tips. You may need to rethink what you are eating pre-race!

Good luck! 

Hydration

• Drink plenty of water the night before and day of the race.
• Skip the sodas the night before.
• Drink at least 2 cups of water or Gatorade that morning.
• Drink a half cup water at each aid station and 1-2 cups after race.
• If hot or humid, increase the water intake during race.
• A 1-2% dehydration before a race leads to a 10% decline in performance (and less calories burned!).
• Limit yourself to one caffeine drink the morning of race.

The night before

• You do not need to eat any more than usual the night before a 5K.
• Keep it low in fat (easy on butter, fattening meats, sauces, dressings).
• Have at least 1 form of carbohydrates (a baked potato, rice, pasta, bread) with some lean protein and a vegetable

Race Morning

• Drink 2 cups of water race morning.
• Eat a light breakfast (nothing new!): small banana, granola bar, half bagel with jelly, toast with peanut butter.
• Keep it low in fiber and fat.
• Remember to leave in time to allow for parking and lines in the bathroom before the race.

Post Race

• First of all, congratulations, enjoy yourself!
• Typically the best post workout snack is a carbohydrate and protein: a light yogurt, a protein shake, whole grain sandwich.
• Best if in liquid form and taken within a 45-minute window of exercise.

 

Five Foods This Dietitian Eats Everyday

As a Registered Dietitian/ Nutritionist, I essentially make a living telling other people what to eat.  Doing so often leads to the obvious response, “Well, what do you eat every day?” Here’s a rundown of this nutritionist’s ‘pantry staples.’  

1. Egg whites

Egg whites are definitely my go-to breakfast food.  These little devils are packed with high quality protein and very little fat or cholesterol.  Protein is an important component to any meal plan, and it is especially helpful with weight loss efforts because, compared to carbohydrates, protein takes longer to digest and leads to higher levels of satiety (feelings of fullness).  Protein is also vital to a number of body functions, including digestion, healing and immune function.  I prefer my egg whites pan fried for about a minute per side using nonstick cooking spray instead of butter or oil, then served fast-food style on a whole grain English muffin and topped with a slice fat free cheese. 

2. Nonfat Milk

I drink 8-16 ounces of nonfat milk every day. This is a relatively new habit for me since I became more accustom to drinking diet coke. Unfortunately, diet soda literally does nothing for my nutritional well-being.  But now I am practicing what I preach so no more diet coke!  Milk, on the other hand, is powerhouse of nutrients – protein, calcium, Vitamin D, and several others that my body needs to function properly.   The Dietary Guidelines for Americans actually recommends three servings of low-fat or fat free milk or milk equivalents per day.  So in addition to my two glasses of milk, I also include a serving of reduced fat cheese or light yogurt. 

3. Oatmeal

I love, love, love oatmeal! It packs quite a punch with a great source of insoluble fiber to start my day. I typically throw in nuts, dried fruits, cinnamon and a pinch of brown sugar to give it some pizzaz!

4. Peanut Butter

Most people stay away from PB because of its high calorie count. Peanut butter (or other nut butters) are packed with heart healthy fats and protein. PB helps keep me full when I am out and about running around with my kids or if I am with clients. It can help people who desire weight loss or even people who want to gain weight. Either way, it’s a great staple to keep in your cabinet.

5. Salad

In my house, we don’t have ‘mom’s food’, ‘dad’s food’, and ‘kids’ food.’  We just have ‘food.’  By cooking one meal for the entire family, I not only encourage my children to eat a variety of nutritious foods, but I save time. Who wants to spend hours shopping for, prepping, and cooking multiple meals per night?  Not this girl!  Unfortunately, my husband, kids and I don’t always agree on which vegetables we want.  Salad is the perfect compromise. We all start with an iceberg lettuce base, then customize.  Each bowl looks a little different, but we are all eating ‘salad.’

So, as you can see, the five foods this nutritionist eats every day each provide something to my diet.  Whether its calcium, protein, fiber, or simply a variety of flavors, each food helps me to achieve my ultimate goal – to be healthy.  Certainly cakes, cookies, and other ‘junk’ foods have a place on my plate too, but it’s a much smaller portion!

 

Easy Ways to add in more fruits and vegetables in your diet!

How many servings of fruits and vegetables do you consume in one day? The recommended amount is 5-9 servings! Many people fall short of this goal. How do you measure up?

Sample serving sizes:

• Fruit- size of tennis or baseball, or 6 oz juice (Limit 1 serving of juice per day)
• Vegetables: 1/2 cup cooked or 1 cup raw

Sneak some more fruits and veggies in your diet! 

What you need:

• Snack sized baggie
• Reusable plastic containers
• small containers for dips/dressings
• Fruit/Vegetables of choice, fresh or frozen, pre sliced
• Low fat or light yogurt or Greek Yogurt
• Light Italian dressing
• Light Ranch dressing
• Light vinaigrette dressings
• EVOO (Extra Virgin olive oil)
• Low fat cheese cubes
• Egg Beaters
• Wheat tortillas
• Salsa

*Dice up green peppers, tomatoes, onions, broccoli, spinach, etc and put into small baggies or containers or buy frozen bags of each to keep handy in freezer. Throw in an Egg Beater scramble in the morning for a quick veggie omelet. Wrap in a wheat tortilla with some salsa to add some fiber.

*Chop up your fruit and vegetables and put into snack sized serving baggies or containers so in the morning they are ready to go. Also buy small salad dressing containers to add in dips

*Make a fruit kabob (great for kids!). Put cut up fruit and low fat cheese cubes on a wooden kabob. Dip in low fat yogurt.

*Throw one piece of fruit and 1 light yogurt in blender for a quick smoothie.

*Instead of a plain sandwich with bread and meat, add lettuce, tomato, spinach, onion, etc to add more volume and fiber. (Don’t forget the whole grain bread and lean low salt lunchmeats from the deli!)

*Try to have a salad each night at dinner

*Make a rule to bring at least one fruit or vegetables with you to work each day to snack on in between meals.

*Add vegetables to chicken kabobs over brown rice with a salad for a quickie dinner.

The key is preparation! Those fruits and vegetables are not going to cut themselves! When you get home from the store, cut up all your produce so it's more accessible throughout the week. 

 

National Salad Month!

May is National Salad Month so what better way to celebrate than to share some new recipes?

Try to add a salad in this month at least 3-5 times a week. Salads (if done right) can be low in fat, high in fiber, nutrients such as Folate, Vitamin C and K and Calcium. Try these new recipes out this month. Keep in mind when ordering salads to watch out for the excess fats in the dressing, cheeses, yolks and high proteins.

Yogurt Salad Dressing
A nice simple and fresh creamy dressing for just about any salad.

Ingredients :

• 1 - 8 ounce container plain low-fat yogurt
• 2 teaspoons lemon juice
• 1 teaspoon Dijon-style prepared mustard
• 1 teaspoon chopped fresh parsley
• 1 teaspoon chopped fresh chives

Directions:

In a small bowl, beat together yogurt and lemon juice until smooth. Stir in mustard, parsley, and chives. Refrigerate until ready to serve. 

Per Serving: 19 Calories; trace Fat (22.2% calories from fat); trace Saturated Fat; 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 2mg Cholesterol; 28mg Sodium. Exchanges: 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates. Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2007

Spinach Cranberry Salad
Excellent Served with Poultry or Ham.

Ingredients:

• 1 cup walnut pieces
• 8 ounces baby spinach leaves, rinsed and large stems removed
• 1/2 cup dried cranberries (crainsins)
• 4 ounces crumbled fat free Feta cheese
• 1 tablespoons olive oil
• 1/2 teaspoon grated lemon peel
• 1 tablespoon balsamic vinegar
• Salt and pepper

Directions:

1. In a shallow baking pan, toast walnuts in a 350° oven for eight to 10 minutes. Let cool.
2. In a large bowl, gently mix spinach, walnuts, cranberries, crumbled feta, olive oil and vinegar. Season salad to taste with salt and pepper.
3. Per Serving: 114 Calories; 8g Fat (69.3% calories from fat); 1g Saturated Fat; 4g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 337mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat Low Fat Recipes Furnished by LowFatLifestyle.com© - Copyright 2010

Mango Chicken Salad

Ingredients:

• 4 cups arugula (about 2.5 ounces)
• 1 mango , peeled and sliced into 1-inch-long pieces
• 1 red pepper , trimmed, seeded, and sliced into 1-inch-long pieces
• 1 Tbsp. extra-virgin olive oil
• 1/2 tsp. balsamic vinegar  
• Sea salt
• 2 tsp. honey
• 1 tsp. Dijon mustard
• 1 boneless chicken breast (about 4 ounces)
• 1/4 cup slivered almonds

Directions:

1. In a large bowl, combine arugula, mango, and red pepper. In another, smaller bowl, whisk together olive oil, vinegar and a pinch of salt. Set aside. In a shallow, wide bowl, stir together honey and mustard. Add chicken and toss to evenly coat.
Grill chicken over medium-high heat (or cook in a skillet with 2 tsp. olive oil) until golden brown, eight to 10 minutes, turning once halfway through. When done, chicken should register about 165° on a meat thermometer, and juices should run clear when pierced with a knife. Transfer to a cutting board and let sit five to seven minutes.Slice chicken into one-inch-long pieces. Add to salad; toss to combine. Add balsamic vinaigrette and almonds; toss again before serving. (Oprah Magazine, Summer 2008 issue)

Jump Start your Day!

Mom was right again… breakfast really IS the most important meal of the day! Not only does it give our metabolism a jump start but it also helps keep hunger at bay throughout the day which leads to a healthier weight. The foods you eat at breakfast can help give you more energy than just that cup of coffee or donut you have been eating. But what should you eat for breakfast? I suggest eating a breakfast containing a mix of complex carbohydrates, some protein and a small amount of healthy fats. Here are some examples:

 Complex carbohydrates:

• 100% whole grain breads
• Bagels
• Waffles
• Pancakes.
• Oatmeal, or whole grain cereals
• Fruit
• Look out for other grains besides wheat such as bulgar, buckwheat, rye, etc.

 Protein sources

• Low fat milk and yogurts
• peanut butter
• nuts
• eggs and egg whites
• low fat cottage cheese
• turkey sausage or bacon

 Fats

• Most proteins will have sufficient fats in them, so go light on extra fats such as butter and full fat dairy products.

Sample Breakfast Ideas:

1 cup oatmeal made with skim milk

¼ cup nuts

½ cup diced fruit or 2 tbsp dried fruit or a piece of fruit on the side

 

1 whole grain bagel

2 tbsp peanut butter

6 oz orange juice

(can add a 6 oz low fat yogurt if needed)

 

1 Greek yogurt

½ c fresh fruit

¼ c low fat granola with nuts

 

Healthy Nut Recipes! 

Everyone has heard by now of the great health benefits of nuts… but which kinds are best?

The top three heart healthiest nuts are (in no order) almonds, pistachios and walnuts (unsalted of course!). These boast high levels of omega-3 fatty acids, a heart healthy course of fats aimed at protecting your heart and helping to naturally lower your cholesterol levels. Here are two recipes  and some tips on how you can incorporate more nuts into your diet.

Where should I add nuts into my diet?

• In smoothies/shakes
• Add to cooked oatmeal with dried fruit
• Toss into salad to add some protein
• Make your own protein bar (recipe attached)
• Bring a baggie of natural nuts and pair with a piece of fresh fruit 

Make your own Trail Mix!

Carbohydrate choices: pretzels, Cheerios, Kix cereal

Fruit options: raisins, banana chips, or any other dried fruit

Veggie option: sun dried tomatoes

Protein: nuts, sunflower seeds

Fun option every now and then: M&M candies, chocolate covered raisins, dark chocolate pieces

 

Grab-and-Go Granola Bars

Makes 12 bars

Ingredients

1 cup quick cooking or old fashioned oats

1 cup spoon-size shredded wheat cereal

1 cup walnuts

1½ cups dried fruit (choose one or more of the following: raisins, cherries, apricots, cranberries prunes)

1/2 teaspoon ground cinnamon

1/2 teaspoon salt

2 large eggs

1/4 cup honey

1 teaspoon vanilla extract

1/4 cup mini semi-sweet chocolate chips

 

Directions

1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.

2. Place the oats, shredded wheat, walnuts, dried fruit, cinnamon, and salt in the bowl of a food processor and pulse until the mixture is finely chopped (the fruit should be the size of a dried pea or lentil).

3. Whisk together the eggs, honey, and vanilla in a large bowl until well blended. Add the oat mixture and chocolate chips and stir to combine.

4. Spread the mixture evenly in the prepared pan, and flatten gently with the back of a spoon or rubber spatula.

5. Bake about 18 minutes, or until the edges turn golden brown. Let cool completely in pan before slicing into twelve 2 x 2½- inch bars.

TIP: These bars freeze really well. So, if you have leftovers, wrap individual portions in plastic baggies or aluminum foil and freeze.

Nutrition Information per Serving: 200 calories, 9g fat (1.5g saturated, 0.9g omega-3), 115mg sodium, 30g carbohydrate, 3g fiber, 4g protein

from The Meal Makeover Moms, Liz Weiss, MS, RD & Janice Newell Bissex, MS, RD, authors, No Whine with Dinner www.MealMakeoverMoms.com

 

Ways to add in more fruits and vegetables in your diet!

How many servings of fruits and vegetables do you consume in one day? The recommended amount is 5-9 servings! Many people fall short of this goal. Here are some example serving sizes and ways you can sneak some more fruits and veggies in your diet!

• Fruit- size of tennis or baseball, or 6 oz juice
• Vegetables: 1/2 cup cooked or 1 cup raw

What you need:

• Snack sized baggies
• Reusable plastic containers for fruits and small containers or dips
• Fruit/Vegetables of choice, fresh or frozen
• Low fat or light yogurt or Greek Yogurt
• Light Italian dressing
• Light Ranch dressing
• Light vinaigrette dressings
• Low fat cheese cubes
• Egg Beaters
• Wheat tortillas
• Salsa

Meal and Snack Ideas

• Dice up green peppers, tomatoes, onions, broccoli, spinach, etc and put into small baggies or containers or buy frozen bags of each to keep handy in freezer. Throw in an Egg Beater scramble in the morning for a quick veggie omelet. Wrap in a wheat tortilla with some salsa to add some fiber.
• Chop up your fruit and vegetables and put into snack sized serving baggies or containers so in the morning they are ready to go. Also buy small salad dressing containers to add in dips.
• Make a fruit kabob (great for kids!). Put cut up fruit and low fat cheese cubes on a wooden kabob. Dip in low fat yogurt.
• Throw one piece of fruit and 1 light yogurt in blender for a quick smoothie.
• Instead of a plain sandwich with bread and meat, add lettuce, tomato, spinach, onion, etc to add more volume and fiber. (Don’t forget the whole grain bread and lean low salt lunch meats from the deli!)
• Try to have a salad each night at dinner
• Make a rule to bring at least one fruit or vegetable with you to work each day to snack on in between meals.
• Add vegetables to chicken kabobs over brown rice with a salad for a quickie dinner.

The key is preparation! Those fruits and vegetables are not going to cut themselves! When you get home from the store, cut up all your produce so it's more accessible throughout the week.

Enjoy! 

Week of March 25 

Week of March 18 

Week of March 4

January 2013