Healthy Eating for Athletes – Part 2

Check out part 2 of 3 on Marcus Rose’s series on Healthy Eating for Athletes…

Committed to your success,

Marcus Rose

Performance Enhancement Specialist

“Pain is temporary…Quitting last forever!”

Lance Armstrong

Fast Food Fat Loss Failure

Back in the nineties Fast Food companies tried to change. They tried coming out with lighter and lower fat versions of their sandwiches and tacos and everything else.

 

Know what happened?

 

The “healthier” versions on their menus failed miserably. And I mean miserably.  They were all pulled and replaced by newer options that were bigger, fattier and more calorie laden than ever before.

 

Seriously, they stopped pulling punches and did what any smart business should: They gave people what they wanted. And in the case of Fast Food companies that meant adding as much mayo, bacon, cheese and beef as they possibly could.

 

That’s when we started seeing the Triple Burgers and Mega Burgers and tacos wrapped in melted cheese stuck to yet another taco.And people were more than happy to gobble them all right up.

 

I believe, fortunately, that we’ve come to a point where people have realized that it’s all just too much. To some extent people are waking up and realizing that they cannot afford to get sick. They cannot afford to eat garbage all the time. They are understanding it WILL catch up to them.

 

Kentucky Fried Chicken has been in the news lately because they are trying a new Kentucky GRILLED Chicken. Supposedly it tastes as good as their fried version.

 

Now I don’t know if it does or doesn’t. And to be honest, I don’t much care. You see, the fact of the matter is when people go to Fast Food restaurants and order something “healthier” like grilled chicken they typically off set it by eating every french fry in sight. Or drinking a 64oz cola.

 

There are better choices to be made. And if you plan your day you won’t be in a position where you have to gobble a meal down at KFC, McDonald’s or Burger King. 

 

Things like:

 

Low fat cottage cheese

 

Hard boiled eggs

 

Fresh fruit and veggies

 

Raw almonds

 

You could also go with Shaklee Cinch Shakes or Cinch Meal-In-A-Bar. Meal-In-A-Bar are the best tasting healthy snack bar on the planet and Cinch Shakes are their delicious meal replacement shakes.

 

Look, the bottom line is simple: A little bit of planning and some smart food choices go a long way to getting that flat stomach you’re looking for.

 

In good health,

 

Vaughn

http://www.greenvillepersonaltrainers.com

 

P.S. – Shaklee Nutrtion products cannot be found in stores anywhere.  Only online here: http://www.shaklee.net/performanceqsa

 

I cannot recommend Shaklee enough.  Their products are top-notch and they only create research based products backed by science.  And did I mention they’ve been around for over 50 years!  If you’re interested in ordering Shaklee products, ask me how you can save 20%!

 

 

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved

Super Bowl doesn’t mean Super Size

The Super Bowl is this Sunday and I know a lot of you are going to be having some great parties.  Along with these parties comes the smorgasbord of goodies. This year why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

 

Below is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to keep the flavor in your taste buds while saving at least hundreds if not thousands of calories in the process. Not only is this great for the Super Bowl, but if you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily!

 

Section I- Appetizers

 

·         Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)

·         Thin Crust Whole Grain Pizza

·         Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)

·         Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)

·         Sweet Potato Fries

·         Tuna or Chicken Salad

·         Nut Butter on Celery Sticks

·         Mixed Nuts (no sugar, unroasted, low in salt)

·         Cheese, Eggs, and Meat Tray

·         Caprese Salad

·         Raw Veggies (use dip sparingly)

·         Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)

·         Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)

·         Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)

·         Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

 

Section II- Accessories

 

·         Natural Whole Grain Tortillas

·         Natural Baked Chips

·         Natural Cheetohs

·         Diet Lipton Green Teas (or other low calorie/carb beverages)

·         Water

·         Natural Salsa

·         Guacamole

·         Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)

·         Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

 

Section III- Main Courses

 

·         Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)

·         Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)

·         Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)

·         Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)

·         Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

 

Section IV- Desserts

 

·         Edy’s Grand Light Ice Cream

·         AdvoCare Meal Replacement Bars

·         Larabars

·         Cocoa Via Bars or Packs

·         Low Carb Cheesecake from Cheesecake Factory

·         Protein Cookies (swap in protein powder for flour)

 

BONUS- Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

 

1.) Go Naked: NOT YOU! The food! Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

 

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

 

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

 

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

 

5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

 

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

 

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

 

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

 

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

 

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).