Blog | Optimal Nutrition For Life

Cranberries – A gift from Mother Nature

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Whether you drink cranberry juice, blend cranberries in smoothies, add cranberries to stuffing or enjoy cranberries in salsa, salads or side dishes, they can keep you healthy any time of the year. They are loaded with Vitamin C and other antioxidants.
Their crimson color comes from a flavonoid that may help lower your LDL- (bad) cholesterol, help prevent blood clots that cause heart attacks and strokes-and so protect you from heart disease. Their other plant substances may protect from cancers, gum disease and stomach ulcers.
Another better known benefit, substances in cranberries help prevent bacteria in the urinary tract from causing bladder infections.

RECIPE USING CRANBERRIES

Homemade protein Bars are great for a pre work out energy boost, with the perfect amount of carbs to get your metabolism revved up. They are simple, quick and delicious for the time strapped athlete – make a bunch at a time – they are freezable too!!

HOME MADE PROTEIN BARS

4 ounces whey protein powder, approximately 1 cup
2 ¼ ounces oat bran, approximately ½ cup
2 ¾ ounces whole-wheat flour, approximately ½ cup
¾ -ounce wheat germ, approximately ¼ cup
½ teaspoon kosher salt
6 – 8 ouncse (dried fruit of choice (approx 1 ½ cups) <— This is where cranberries can be great !! (eg. cranraisins, apricots, combination makes best bars)
12 oz plain or vanilla yogurt (can use silken tofu too)
½ cup unfiltered apple juice
4 ounces dark brown sugar, approximately ½ cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Pam spray for pan

Spray a 13 by 9-inch glass baking dish with Pam. Set aside. Preheat the oven to 350⁰ F.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.
Coarsely chop the dried fruit and place in a small bowl and set aside.
In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into 3” X 3”squares and store in an airtight container for up to a week

Nutrient Info per Serving (1 3” x 3” bar):

Calories: 145

Total Fat: 8.5g

Protein: 11.5g

Carbs: 31g

Fiber: 3g

Athletes Guide to Holiday Season Survival

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With Thanksgiving just past and December holidays imminent, yet another holiday season begins. Just like with Pavlov’s dog, a forthcoming holiday season brings thoughts of cookies and cakes, turkey and trimmings, pumpkin and pecan pies. Moreover, with racing season on the low down, it is not difficult to pack on the off season pounds. With a survival guide and a plan of action you do not have to forego the traditions and feasts of this time in order to remain at competing weight. In essence, match your nutrition choices to the specific requirements of being in recovery at the macro level. The difference in energy expenditure between a day off and even a moderate training day can be enormous.Holidaysurvival modifications add up and are helpful in maintaining proper race weight. Making small changes even on a daily basis during this time does help compensate for variance in activity factor and caloric expenditure. These tips focus on the best weight management strategies during the holiday season to maintain the optimal weight or body composition for the training season.

Many athletes do not know how to reduce the caloric intake when the duration and intensity subsides once racing season is over. Caloric deficit at this time is crucial for weight maintenance because not only not as many calories are being burned but the holiday season is notorious for caloric dense foods.

Some simple tips to note the calories and still partake in the festivities:

MAINTAIN CALORIC BALANCE

Even if you are continuing a strength training regimen, cut out the use of sports nutrition energy bars, drinks and gels, which are formulated for endurance (such as endurox, accelerade, gu, etc).

Be aware of caloric dense foods versus nutrient dense foods. In place of the bars, opt for the earthy, clean alternatives such as the (non-processed) fruits, vegetables and whole grains which are more nutrient dense as opposed to calorie dense bars and gels. Dense carbs that were important for glycogen restoration, such as power bagels, can be replaced with lighter, lower calorie whole grain breads, such as whole grain English muffins or whole wheat pasta and brown rice.

KEEP METABOLISM FUELED

Do not go to seasonal gatherings hungry. Hunger is a strong physiological drive and thus giving in to temptation is highly likely when your brain is not fed. Metabolism is raised when you eat every 2 to 3 hours. Keep up with this philosophy even through the season. Do not save calories for a big festive meal. Have a snack or light meal and drink plenty of water before facing a huge buffet. Having a full stomach aids in appetite suppression.

Eating every few hours also means keeping portion size appropriate. You may have gotten used to eating larger portion sizes while training and old habits die hard. Remember, ½ cup cooked pasta, rice or potatoes is a realistic serving size for weight maintenance, whereas these portions may seem extremely tiny when you are faced with festive meals. As little as 100 extra calories per day can amount to an increase in 15 lbs of fat gain between Thanksgiving and New Year.

REMAIN ACCOUNTABLE TO YOUR TRAINING WEIGHT

Being accountable to weight management during this time may seem unfestive, but that is just the point – do not use the “holiday season” as an all out excuse. After all, it’s a holiday, not a holimonth.

Plan ahead. Willpower requires boundaries. Create your own boundaries before you even head out the door to temptation. Be strong, give yourself some tough love. Fuzzy lines like “I will stop eating when I am full” does not work. Your boundaries have to be precise and measurable. For example: I will not eat anything fried, I will only drink 4 oz of alcohol.

Use visualization. Remember last year, when you walked away from a party feeling uncomfortably full and regretful, anticipating those extra pounds you now have to burn off in preseason. Visualize leaving the party feeling proud and liberated about your choices. Visualize preseason training days at your optimal training weight.

Journal

Commit to keeping a food journal and an exercise journal (and for many, a parallel emotional journal is a great bonus). By writing down everything you eat and drink, not only are you self accountable, but you become aware of the hidden calories and fat grams creeping in. Journaling both food and exercise helps you monitor calories in against calories burned. This helps nip over indulgence in the bud.

Physical Activity

Even with a good nutrition plan, some wiggle room is necessary. For many endurance athletes, the winter months are considered off season. Even if its minimal compared to racing season, some physical activity will help burn off some of those extra calories.. If you are completely off training, try speed shopping. Lace up your sneakers and move. Before you know it your shopping will be done. If your best laid plans take a hit, remember that it takes at least 45 minutes of high intensity cardio to burn off a small slice of pecan pie.

Put Alcohol into Perspective

Alcohol goes hand in hand with celebrations. Do not forget that alcohol adds calories, in fact per gram, it has more calories than carbohydrates and protein. A 12 oz. beer is equal to 150 calories. A 5 oz. glass of wine, 100 calories, a 12 oz. wine cooler is around 180 calories, and spirits at 80-proof is over 100 calories per ounce and that is minus the drink mixers. One drink a day adds over 1000 calories per week. During the holiday season alone, this means at least 3 extra pounds of fat.

Furthermore, it is not just the caloric density and sugars of alcohol that need to be accounted for. Although Alcohol is considered a carbohydrate, it metabolizes quite differently than food carbohydrates. It is converted to fatty acids with a higher potential of fat storage rather than being converted to glucose, like regular carbohydrates are. In simple terminology, alcohol puts efficient fat burning on hold. If your goal off season goal is to stay lean, stay off the booze. One way to nip the unwanted fat gain in the bud – nominate yourself to be a designated driver.

Compromise

Never give up your cultural traditions or social aspirations in lieu of your body composition goals. In other words, do not stay away from the party in fear of resisting temptation. Plan out the compromise and go to the party regardless. Remember the adage: The party does not have to be in your mouth. Staying away from temptation altogether may cause you to feel intensely deprived later down the line. Emotional eating is more difficult to control than a few slip ups at holiday parties. As a host, you can always give the tempting leftovers to guests or better yet, take them to homeless shelters.

Whether you are a host or a guest, you can always bring something to the table that is appetizing, delicious, and a substitute for high caloric, nutrient free options. Some cooking or baking substitutes in recipes include: replacing regular butter, cream, sour cream, cream of mushroom soup, cheese, etc., with nonfat or low fat options, replace cream with evaporated skim milk, replace whole eggs with egg whites (you may need an extra egg white or two), replace ice cream with frozen yogurt, replace heavy whipping cream with a 1:1 ratio of flour whisked into non fat milk (eg.1 cup of flour + 1 cup of non fat milk), use apple sauce and/or cinnamon as a topping instead of cream or butter.

NO REGRETS

If you do decide to weigh yourself after a party, even if your over indulgence was minimized, keep your head in the right place. Getting on a scale the morning after may add as much as 2 to 4 lbs. These numbers could lead you into a whirlwind of regret, minimizing your chances of enjoying the rest of the season appropriately. A few extra pounds show up after you have carboloaded your muscles. With each 1 gram of glycogen, 3 grams of water get stored. If you have not been able to resist all temptation, use it to your advantage. Water weight is the first load of poundage to drop off with physical activity. There is no better motivation than this for a post party work out.

CONCLUSION

It is not uncommon for athletes get caught up in the temptations of the season, more so because of the hard core discipline the rest of the year. This mind set may make gearing up for a new season with an optimal weight, rather difficult. However, be realistic, enjoy the traditions, embrace the culture, but keep your goals in focus all the time. These basic nutrition tips should hopefully provide a realistic view of the season’s offerings and thus aid in weight management post season.

Nutrition and the Immune System

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Winter is on the horizon, and with it comes more colds, sniffling and flu tends to show up. The human body has an innate mechanism which protects against these microorganisms, involving the Thymus gland and its production of T-cells, the combat force against bacteria, viruses and other foreign substances. The other component of immunity is a reserve of antioxidants, functioning as the body’s systems of defense against internal cell damage from free radicals. Free radicals are unstable byproducts of the body’s cells use of oxygen to produce energy. The increase in free radicals generated during strenuous exercise may degrade the immune system. Because antioxidants are available in our food source, they have become a nutrition icon particularly amongst athletes. On hearing about these metabolic busy bodies, athletes are curious as to whether they need to include antioxidants as dietary supplements to boost immunity.

The 22 Healthiest Fast Foods

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Your fridge is stocked with fresh produce, lean meats and low fat dairy products, there’s a whole grain baguette in the bread box, and your pantry has been purged of tempting junk foods. Eating healthy at home is a breeze.

But when you’re out and about in the midst of a hectic day of errands and you have precisely 30 minutes to scavenge and wolf down lunch before your next appointment, squeezing in food of any sort becomes a challenge—a challenge to which fast food restaurants have risen. Tasty, convenient, and cheap, there are plenty of reasons they’re popular. But if you’re watching your weight, or watching your health, a fast food menu is like a minefield! One wrong step and a 2,100-calorie sandwich winds up in your stomach (and later on your thighs). But if you’re careful, you can come out intact, with a meal in your hands, not on your hips.

Dining at a fast food restaurant doesn’t have to be a diet disaster. We’ve scoured the top 10 most popular fast food chains for their healthiest picks, so you don’t throw all of your hard work out the (car) window. Use this list as a guide, or visit the websites provided to tally up totals for your preferred favorites. And remember that these selections are healthier options for the occasional fast-food meal, but they may have other nutritional flaws (like high sodium), so you might not want to make it a regular part of your nutrition plan.

McDonald’s
No one can say that McDonald’s isn’t convenient—you can find one on just about every corner in some cities. But can it be healthy, too? Depends on what you choose. Visit www.mcdonalds.com for more healthy ideas.

Premium Grilled Chicken Classic Sandwich: When you hold the mayo, you’ll save calories and fat.
370 calories, 4.5g fat, 1g sat. fat, 65mg cholesterol, 1,110mg sodium, 50g carbs, 3g fiber, 32g protein
Premium Asian Salad with Grilled Chicken: The majority of the fat in this flavorful salad comes from the almonds, and the Asian Blend contains veggies and soybeans, making it heart-healthy.
300 calories, 10g fat, 1g sat. fat, 65mg cholesterol, 890mg sodium, 23g carbs, 5g fiber, 32g protein
Fruit and Yogurt Parfait: If you’re looking for a sweet treat, this is a winner. Made with low-fat yogurt and topped with low fat granola, strawberries and blueberries, it’s far less sinful but just as tasty as ice cream.
160 calories, 2g fat, 1g sat. fat, 5mg cholesterol, 85mg sodium, 31g carbs, 1g fiber, 4g protein

Wendy’s
Try these best picks for your next lunch on the run. Get more nutrition facts at www.wendys.com.

Mandarin Chicken Salad: A variety of lettuces and toppings, like roasted almonds and crispy noodles, make this salad a flavor-packed meal. Most of the fat is unsaturated.
540 calories, 25g fat, 3g sat. fat, 65mg cholesterol, 1,260mg sodium, 50g carbs, 5g fiber, 31g protein
Ultimate Chicken Grill: Order it with lettuce, tomatoes, and honey mustard sauce.
320 calories, 7g fat, 1.5g sat. fat, 70mg cholesterol, 950mg sodium, 36g carbs, 2g fiber, 28g protein

Burger King
A salad and veggie burger top the healthy list at Burger King. Their website, www.bk.com, offers more nutrition information.

Tendergrill Chicken Garden Salad: Hold the cheese and top with the Light Italian dressing:
300 calories, 16g fat, 2.5g sat. fat, 70mg cholesterol, 1,050mg sodium, 13g carbs, 5g fiber, 33g protein
BK Veggie Burger: Say “no mayo” to enjoy this healthy, cholesterol-free vegetarian delight.
340 calories, 8g fat, 1g sat. fat, 0mg cholesterol, 1,030mg sodium, 46g carbs, 7g fiber, 23g protein

Taco Bell
When you order it “fresco style”, the regular cheese and sauce are replaced by a flavorful combo of tomatoes, onions, and cilantro, all fresh (and much healthier). More nutrition facts are available at www.tacobell.com.

Fresco Style Ranchero Chicken Soft Taco:
170 calories, 4g fat, 1.5g sat. fat, 25mg cholesterol, 730mg sodium, 21g carbs, 3g fiber, 12g protein
Fresco Crunchy Taco: This menu item is much lower in sodium but still loaded with flavor.
150 calories, 8g fat, 2.5g sat. fat, 20mg cholesterol, 370mg sodium, 13g carbs, 3g fiber, 7g protein.

Subway
Good old Jared and his subway diet brought Subway restaurants recognition as one fast food joint with lots of healthy options. Sandwiches from the Subway “Fresh Fit” menu each have fewer than 6 grams of fat. Visit www.subway.com for more information.

6″ Oven-Roasted Chicken Breast:
310 calories, 5g fat, 25mg cholesterol, 830mg sodium, 5g fiber
6″ Veggie Delite: A great option for vegetarian diners or for those watching their cholesterol. Order it on Italian bread and it’s vegan, too.
230 calories, 3g fat, 0mg cholesterol, 500mg sodium, 5g fiber
Soups: If you’re really hungry, pair your sandwich with one of the healthier Subway Soups. Each restaurant features two soups daily, and the ones listed below each contain 160 calories or fewer: Cream of Broccoli, Minestrone, New England Style Clam Chowder, Roasted Chicken Noodle, Spanish Style Chicken with Rice, Tomato Garden Vegetable with Rotini, and Vegetable Beef.

Arby’s
For the healthiest fare, steer clear of the roast beef sandwiches altogether or visit their website, www.arbys.com to see more choices.

Martha’s Vineyard Salad:
466 calories, 23g fat, 6g sat. fat, 61mg cholesterol, 996mg sodium, 43g carbs, 4g fiber, 22g protein

KFC
Although their fried chicken isn’t health food (not even by a long shot), KFC does have some healthy options on their menu. Get more nutrition facts at www.kfc.com.

Honey BBQ Sandwich:
280 calories, 3.5g fat, 1g sat. fat, 60mg cholesterol, 780mg sodium, 40g carbs, 3g fiber, 22g protein
Tender Roast Sandwich: Hold the sauce.
300 calories, 4.5g fat, 1.5g sat. fat, 70mg cholesterol, 1,060mg sodium, 28g carbs, 2g fiber, 37g protein
Roasted Caesar Salad: Hold the croutons, and top it with fat-free ranch dressing.
250 calories, 8g fat, 4.5g sat. fat, 70mg cholesterol, 1,240 mg sodium, 14g carbs, 3g fiber, 31g protein

Chick-fil-A
Just because it isn’t beef doesn’t mean it’s always better—especially when the chicken is breaded and fried. Try the items below, or see all the facts at www.chickfila.com.

Chargrilled Chicken Sandwich:
270 calories, 3g fat, 1g sat. fat, 50mg cholesterol, 1,260mg sodium, 37g carbs, 4g fiber, 28g protein
Chargrilled and Fruit Salad: Top with reduced fat berry balsamic vinaigrette.
290 calories, 8g fat, 3.5g sat. fat, 65mg cholesterol, 760mg sodium, 32g carbs, 5g fiber, 22g protein

Jack in the Box
Whole grains, from this fast food joint? Believe it! Visit www.jackinthebox.com for more menu items.

Asian Chicken Salad with Grilled Chicken Strips:
160 calories, 1.5g fat, 0g sat. fat, 65mg cholesterol, 380mg sodium, 18g carbs, 5g fiber, 22g protein
Chicken Fajita Pita: The pita is made with whole grains, which are rarely seen at fast food restaurants. Hold the salsa.
300 calories, 9g fat, 3.5g sat. fat,60mg cholesterol, 1,090mg sodium, 33g carbs, 4g fiber, 23g protein

Carl’s Jr.
Steer clear of big, meaty burgers and try these chicken options instead. The Carl’s Jr. Website, www.carlsjr.com has lots of nutrition information, too.

Charbroiled BBQ Chicken Sandwich:
360 calories, 4.5g fat, 1g sat. fat, 60mg cholesterol, 1,150mg sodium, 48g carbs, 4g fiber, 34g protein
Charbroiled Chicken Salad: Choose the low-fat balsamic dressing.
295 calories, 8.5g fat, 3.5g sat. fat, 75mg cholesterol, 1,190mg sodium, 21g carbs, 5g fiber, 34g protein

Frappucino at Home

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If you read my newsletters from time to time, you may remember that a choosing between a Starbucks Frappie or a McDonalds burger is a surprising comparison. Starbucks frozen drinks pack quite a calorie punch. But I know, I know, you love them. So make one at home – where you control the ingredients.

First you need the coffee concentrate. Coffee houses do NOT make their frozen coffee drinks using brewed coffee that has gone cold. They make their frozen coffee drinks using cold brewed coffee. You can find “machines” for brewing cold coffee but it’s the same principle as the specialty containers for making ice tea. That principle is Don’t Waste Your Money.

I picked this up from Smitten Kitchen. To make the coffee concentrate: Start with regular coffee beans, coarsely ground, mix the grounds with water, let it sit at room temperature for about 12 hours, strain it and voila! coffee concentrate.

If you are an iced coffee drinker, the difference between cold-brewing it and just letting hot coffee cool off can be remarkable . The coffee is less bitter, has no acidity and all of those background flavors–chocolate, a dark caramelization and even slight smokiness–come through.

Cold-Brewed Ice Coffee

Yield: Two drinks

1/3 cup ground coffee (medium-coarse grind is best)
Milk (optional)

1. In a jar, stir together coffee and 1 1/2 cups water. Cover and let rest at room temperature overnight or 12 hours.

2. Strain twice through a coffee filter, a fine-mesh sieve or a sieve lined with cheesecloth. In a tall glass filled with ice, mix equal parts coffee concentrate and water, or to taste. If desired, add milk.

Here is another homemade Frapuccino recipe:

Ingredients:

1.5 – 2 cups of crushed ice

3/4 cup coffee liquid concentrate

1/2 cup of milk

3 tbl. of sugar (more or less depending on preference)

*optional whipped cream and chocolate syrup (but remember the Starbucks vs McDonalds!)

Directions:

Blend all the ingredients except the whipped cream in a blender for 30-45 seconds. Pour into a tall glass and top off with whipped cream and garnish with chocolate syrup. Best served with a straw. Enjoy!

You can vary this recipe quite a bit. Really hits that afternoon craving.