Breakfast On The Run

By Carol Bozarth, R.D., L.D., Nutritionist

"I don't have time to eat before I leave for school."

"I'm not hungry in the morning."

"I'm dieting, I'll skip a meal and save those calories."

Do your children (or you) use these excuses to avoid eating breakfast? Do they routinely "grab" a doughnut, danish, or candy bar to carry them through till lunch? Change this behavior NOW!

Breakfast is an important meal! The human body needs fuel to run on. That's what food provides. Studies continue to support the fact that individuals learn, think and perform better when their body has been nourished in the morning. A morning meal doesn't mean you need to eat as soon as you awake. For parents, it may be more convenient for you to eat once you are at your day's destination, provided you make time for it.

What would a morning meal contain?

Protein: low fat milk, cheese or yogurt, lean ham, turkey, peanut butter (use natural), egg white, (the cholesterol and fat is in the yolk - the white is pure protein).

Grains: breakfast cereals (hot or cold - provided it is not sugar coated), bread, rolls, crackers, bagel, english muffins, rice, pasta.

Fruit/Vegetable: fruit or vegetable juice, fresh frozen or dried fruit.

The following are examples of quick-to-prepare, easy-to-eat morning meals:

• low fat cheese and tomato sandwich (can be stuffed into a pocket pita)
• peanut butter and sliced apple or banana sandwich
• sliced egg (or egg white sandwich)
• lean ham or turkey sandwich with sliced tomatoes
• yogurt with fruit and dry cereal as a topping
• reheated pizza

Additional tips: Use disposable plates, cups, flatware. Plan for breakfast before going to bed.

Wake up 10 minutes earlier...it may create less stress and make the morning meal so much easier to swallow.

The key to eating breakfast is convenience. It must be easy to prepare, you must have the ingredients in stock, and the clean up must be minimal. Most important, everyone must like what they are going to eat.

Finding balanced nutrition for athletes in healthy snacks that taste good

The options for healthy snacks that actually taste good are more common now when it comes to balanced nutrition for athletes.  Whether homemade or prepackaged healthy snacks, finding the right nutrition for athletes can be a much tastier experience than it was in the past.

Homemade Healthy Snacks

Simply natural nutrition for athletes can be freshly made fruit and veggie smoothies.  Making them at home is not only easy, but comes with complete awareness of everything that is in these healthy snacks.  Choosing organic apples, carrots, beets, and other produce ensures not only the best nutrition for athletes, but also decreases exposure to pesticides and other potentially harmful chemicals.  For an added treat, consider freezing juice in Popsicle form for cool healthy snacks in the summer.   To save time and money without the hassle of juicing, try using concentrated whole food formulas.

Nuts, seeds, figs, dates and raisins provide more than just great nutrition for athletes.  They’re also extremely versatile and make a variety of delicious, healthy snacks.  A simple granola mix with raw almonds and raisins can provide a boost throughout the day.  In addition to flavor, this is a balanced blend of protein and essential fatty acids.  Keep in mind that raw nuts are much healthier than those that have been roasted, and of course, unsalted nuts have less sodium.

Prepackaged Healthy Snacks

Purchasing prepackaged nutrition for athletes requires more careful consideration.  Reading labels should be second nature for those who are serious about purchasing healthy snacks.  Look out for excess sodium and sugar – in addition to high protein and carb counts. Most of the nutrition for athletes today focuses almost entirely on making sure that protein and carbohydrate counts are high. However, many of the mainstream options also have high sodium and sugar, which can disrupt the balance of electrolytes in the body and actually work against an athlete. Also, too much protein is something that is causing unseen damage in many cases.  Truly healthy snacks are those that consider all the angles. It’s relatively simple now to find online, pre-packaged all natural food and drink concentrates that are powerfully healthy snacks providing serious nutrition for athletes.

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For more info:

Natural foods are not always healthy, so beware of clever advertising

Health Food 101: How can I find the best nutrition for athletes?

Health Drinks 101: How can you buy drinks that are truly healthy?

More About: Nutrition for Athletes

Eating on the Road

BY KATHLEEN WOOLF//Correspondent

As a competitive swimmer, many of your meals will be eaten on the road. Plan ahead and make good choices, so you stay well fueled while away from home.

Plan Ahead!

Bring food with you in your suitcase. Pack healthy snacks that are easily transported and don’t need refrigeration. Good choices include sports bars, dried fruits, pretzels, crackers, breakfast cereals, and canned fruits. By bringing your own food, you ensure that you are eating familiar items. If your hotel room has a refrigerator, purchase low fat milk, yogurt, cheese, and fresh fruit to eat between meals. Because the risk of dehydration increases while on the road, bring water and commercial sports beverages with you.

Choose Wisely!

Although restaurant choices are not always the most healthful, you can make good choices to ensure you are ready for competition. Avoid foods high in fats which may lead to stomach upset. Ask your server how foods are prepared and choose steamed, baked, boiled, grilled, or broiled selections. Request extra servings of potatoes, rice, and bread to provide your body with additional carbs. Mayonnaise, butter, cream-based sauces, and salad dressings should be ordered “on the side” so that you can control the amount added to your food.

Because fast food restaurants are convenient and affordable, many teams make pit stops here. Fast food is typically higher in fat and calories, however, better choices are available. Fortunately, most menus now include healthier options beyond a burger, shake, and fries. Grilled chicken sandwiches, side salads, and low fat milk are much better choices. Another idea is to select from the children’s menu, which often offers fresh fruits and/or vegetables and smaller portion sizes.

As an athlete, you should eat three healthy meals a day plus snacks to ensure you have the fuel for your sport. Follow your regular eating schedule and make good choices on the road so that you are ready for practice and competition.

Snacks

Reprinted from the Mayo Clinic Nutrition Letter *

It's 5 o'clock and dinner won't be ready for another hour. But you're hungry now. A bag of chips sits on the counter. There's nothing in the refrigerator but a few wilted carrot sticks and limp stalks of celery. Temptation strikes.

The real problem with snacking is not when you snack or even if you snack -- but what you choose to eat. Whether you buy your snacks ready-made or make them at home, the trick is to steer clear of excess fats and sugar. To do that, surround yourself with plenty of good-tasting foods rich in complex carbohydrates and fiber. Create an illusion of fat and calories by combining creamy and crunchy or chewy textures. And use a little imagination.

How to turn a potential liability into an asset

The U.S. Department of Agriculture reports that 75 percent of women snack. Yet even routine snacking is not all bad. In fact, frequent mini-meals can be good for you. Here's how:

• Binge control -- If eating a bagel at 3 o'clock in the afternoon keeps you from eating second or third helpings at dinner, you may actually save calories. A 160-calorie bagel hardly compares to the 500 or so extra calories you may be tempted to devour because you're so hungry.

• Satisfaction for small appetites -- Young children's tiny stomachs can hold only small portions of food at one time.

Older adults who are less active and who burn fewer calories may also feel more comfortable eating smaller, more frequent meals.

• Extra energy and nutrients -- Traditional meals often lose out to busy schedules. A grab-and-go meal is often the difference between some nourishment and none at all.

Snacks rich in complex carbohydrates and fiber will give you immediate energy that has some staying power. A small amount of low-fat protein adds more sustained energy.

Snacks to pick and fix:

Good-for-you snacks start with a proper pantry. Stock your refrigerator and shelves with foods that are fast -- not fussy. These ideas for healthful snacks keep fat and calories at bay by maximizing whole grains and fresh fruits and vegetables. Best of all, you can make them all in 10 minutes or less.

• Toast one-half whole-wheat English muffin. Top with Canadian bacon, tomato slice, low-fat American cheese. Microwave until cheese melts.

• Mash one-half banana into peanut butter and spread on a whole-grain bagel.

• Mix cold leftover chicken (or convenience-type chunk chicken), seedless green grapes, sunflower seeds, plain yogurt and a dash of curry powder. Stuff into a whole-wheat pita pocket.

• Spread one-half cinnamon-raison bagel with part-skim ricotta cheese. Top with apple slices.

• Layer soft mini corn or flour tortillas with shredded low-fat cheddar or Monterey Jack cheese. Microwave until cheese melts. Slice into bite-size pie shapes.

• Spread a brown rice cake with farmer cheese (similar to cottage cheese, but drier and firmer) and fresh strawberries or low-sugar spreadable fruit.

• Top a baked potato with plain yogurt and Cajun seasoning.

• Spread raisin toast with apple butter.

• Spread a slice of whole-grain crisp bread (wafer-thin cracker) with fruit-flavored low-fat yogurt.

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* Reprinted from Mayo Clinic Nutrition Letter with permission of Mayo Foundation for Medical Education and Research, Rochester, Minnesota, 55905.

Drink Up: The Best Race Day Liquids

By Melanie McMullen // Swimnetwork.com Correspondent

What a swimmer puts into the body as fuel on race day can be critical to performance. While solid foods provide the fat, fiber, and carbs needed for endurance and speed, the right liquids are equally important.

To find out what liquids to down during a meet, Swimnetwork checked in on the favorites among the elite athletes and also got advice from two sports nutrition experts: Barbara Lewin, RD, LD, and owner of Sports Nutritionist and Kathleen Laquale, PhD, ATC, LAT, LDN and professor at Bridgewater State College in Massachusetts.

1. Jumpstart with a super food. Dara Torres prepares for a super sprint time on race day by having her favorite morning drink, a LivingFuel breakfast shake. She has one every day - including at meets - a few hours before takeoff. In fact, she downed a shake at 6:15am before her 10am 50 freestyle at the Beijing Olympics. The drink is marketed as “an optimized super-food meal replacement” composed of seven to eight different foods. The flavors contain either vegetable (broccoli, spinach, kale, carrot, barley grass, spirulina) or berry complexes (blueberries, strawberries, raspberries, or cranberries).

2. Accelerate with a V8. If super foods seem super expensive for your training budget, try canned vegetable juices such as V8. They are filling, delicious, and also nutritious on race day, plus they are easy to pack and bring poolside. “V-8 juice is great for its potassium,” says Lewin. One 5.5 oz can contains a whopping 320 mg of potassium, which is key to a body’s muscle function.

3. Power on tap. Drinking plenty of water is the most simple but often overlooked race day performance tip. “Water is the number one nutrient of all six nutrients required by humans,” says Laquale. For swimmers, drinking water is especially important when the pool is heated or the meet is outdoors in a hot humid environment, she adds. Laquale recommends bringing a water bottle and drinking liberally during warm-up sets. Note that your body can absorb cold water more quickly than warm water, so drop in an ice cube or two. If your event is a long distance race or you need a long warm-up, bring a sports drink. Laquale suggests options with a 6 percent concentration of glucose, such as Gatorade or Powerade.

4. Get a caffeine boost. Nutrition studies reveal that coffee - in moderation - the morning of a race may have positive effects. Caffeine consumption has been shown to improve athletic performance in endurance events, including swimming, cycling, and tennis. “If you are used to having morning coffee, having a cup on race day is fine,” says Lewin. She recommends having the coffee approximately one hour prior to competition.

5. Save the milk for later. While milk is a top choice for recovery, it may not be the best option before a race. “Milk is not advisable before a race as it is high in protein and can create ‘cotton mouth’ or dry mouth,” says Laquale. “The jury is still out on milk.”

Melanie McMullen, BaySide Media (www.baysidemedia.com), is a freelance contributor for www.swimnetwork.com and a member of the Downtown Oakland YMCA Master’s swim team.

Balancing Breakfast Needs with Morning Workouts

By Keith B. Wheeler, Ph.D. And Angeline M. Cameron

Q. What do you suggest for a swimmer who cannot eat breakfast before a workout and immediately goes to school after the workout?

A. First, the swimmer needs to realize how important it is to get some nutrients (primarily carbohydrate and water) both before and after a morning workout. Research has conclusively shown that fasting will reduce both endurance and performance in a wide variety of activities.

If a swimmer gets up at 5:30 AM to workout without any nutritional support except when he or she ate the previous night (10 hours earlier), endurance and performance will likely be compromised. If the same swimmer then skips nutritional support after the workout, the day's subsequent activities could be quite stressful and cognitive abilities would be reduced.

Swimmers should try to consume at least 12 ounces of water or fluid and at least 100 grams of carbohydrate before a morning workout. A 12 ounce glass of orange juice or apple juice in addition to 3 bananas or 4 apples would supply this amount. If the athlete cannot tolerate solid foods during this period, complete liquid supplements (eg, Exceed\ Sports Nutrition Supplement) are excellent alternatives. One or two cans before and after a morning workout will help supply needed nutrients and water.