Cheese, please

When thinking about a healthy lifestyle, one of the main reasons people "fall off the wagon" is due to strict limitation... especially cutting out their favorite foods. The best thing you can do is learn how to include the foods you really like in the least processed way AND in the correct portion size.

Cheese… I used to refer to this food as "the devil". Cheese is full of fat, processed ingredients & can't possibly add nutrition to your diet, right? Actually… wrong.

Cheese can be part of a healthy lifestyle when it is unprocessed (look at the natural characteristics below), used in moderation & complementing the right foods. The most nutritious cheese is going to be more expensive, but in the end it's worth the extra cost.

Natural:

Starts as a "loaf"

You can slice, cube, shred

100% real

Wait for it to age: 60 days to 3 years

Needs refrigeration, not shelf stable

Processed:

Packaged: plastic, can, box

~51% real

Preservatives, artificial ingredients

2x salt as natural cheese

Shelf stable

The National Dairy Council has some great information about real cheese located on their "Did you know?" page:

Sixteen percent of teenagers and 26 percent of

adults are reducing or not eating meat in their

diets and both are looking for additional sources

of protein.

U.S. preteen and teenage girls 9 to 18 are at risk for

not getting enough calcium according to the Institute

of Medicine

Most cheeses are gluten-free

Natural cheese is made from four basic ingredients:

milk, salt, starter culture or “good bacteria” and an

enzyme called rennet. The nutrients found in cheese

(e.g., calcium, protein, phosphorus) are there because

milk is the main ingredient in cheese

If you are looking to lower the sodium in

your diet, one tip is to choose a cheese

based on firmness and age. In general,

softer, less-aged cheeses require less salt

than harder, aged varieties. Lower sodium

and lower-fat cheeses also are available.

(1 ounce)	Feta	Goat	Blue	Provolone	Gouda	Parmesan
Calories	75	100	100	100	100	110
Fat	6	8	8	7	8	7
Sat Fat	4	6	5	5	5	5
Protein	4	6	6	7	7	10

Pairing cheese:

Top triscuit/whole grain cracker: provolone

Salad topper: goat/feta/blue

With fruit: gouda

 With beer: cheddar

All About Sushi

Choosing sushi for a meal is usually a healthy choice when you order most sushi or sashimi (sushi means a piece of fish sitting on a rice pillow; sashimi is just the fish, totally naked) or even a sushi roll. As a general rule, the combination of rice (carbohydrate), seaweed (veggie), seafood (protein), and avocado (healthy fat) makes for a low-calorie, high-protein meal that will fill you up and hopefully provide a healthy dose of heart-helpful omega-3 fatty acids.

Sushi can be nutritionally tricky with all of the choices on the menu. Many sushi rolls labeled with the words "spicy", "crunchy", or "special" tend to be covered in sauces, mayo or cream cheese.

While fish is a healthy lean protein, not all the meat is actually "real" - imitation crab comes with only 40% of the protein of the real deal and offers almost no omega-3s.

For anyone who is looking to lean out or is having a low-intensity training day, naruto rolls are an excellent choice.  Ordering a sushi roll “naruto style” means the roll is wrapped in thin slices of cucumber instead of rice.  A typical sushi roll is prepared with one cup of rice, which means three servings of carbohydrates (~45g carbohydrates) and 240 calories.  While naruto rolls are not always listed on the menu, most restaurants will accommodate the request.

Below are some of the most popular sushi rolls & how they can fit into your daily meals depending on training & body composition goals:

Cucumber Roll

136 calories
0 g fat
6 g protein
3.5 g fiber
30 g carbohydrates

It's hard to go wrong with cucumbers and seaweed. Though not a nutritional powerhouse, cucumbers are a low-calorie delivery system for vitamins A and C, fiber, and silica, a compound that has been shown to foster healthy skin.

Good Snack for Easy Training: (1) Cucumber roll + 10-15 almonds

Good Snack for Moderate/Hard Training: (2) Cucumber rolls + ¼ avocado

Tuna Roll

184 calories
2 g fat
24 g protein
3.5 g fiber
27 g carbohydrates

More than half of the calories in this simple, classic roll come from protein, making it a great light meal or a snack with substance.

Meal for Off Day/Easy Training: (2) Tuna Rolls

Meal for Moderate Training: (2) Tuna Rolls + Fruit

California Roll

255 calories
7 g fat
9 g protein (low if imitation crab)
6 g fiber
38 g carbohydrates

There is no raw fish in this roll which makes it good for first-time sushi eaters. There are also no real healthy fats either (aside from the avocado), since the fake crab (made from a variety of processed and compressed fish) has 1/15 the amount of omega-3s as the real stuff. Many places now serve real crab in their rolls so watch for this.

Meal for Off Day/Easy Training: (1) California Roll + Edamame OR Miso Soup

Meal for Moderate/Hard Training: (2) California Rolls

Spicy Tuna

290 calories
11 g fat
24 g protein
3.5 g fiber
26 g carbohydrates

In the world of sushi, "spicy" means a spoonful of mayo spiked with an Asian chili sauce. The calorie counts can climb higher than this, depending on how heavy a hand the sushi chef has with the spicy stuff. For a healthier dose of spice, add extra wasabi to your soy sauce or on top of the roll.

Meal for Off Day/Easy Training: (1) Spicy Tuna Roll + Edamame OR Miso Soup

Meal for Moderate Training: (2) Tuna Rolls + Fruit (No more added fats)

Salmon & Avocado Roll

304 calories
8.5 g fat
13 g protein
6 g fiber
42 g carbohydrates

High in calories, but nearly all of those calories come from the one-two punch of healthy fats found in the salmon and the avocado. This is a great balance for nutrients for a post-workout lunch.

Meal for Off Day/Easy Training: (1) Salmon/Avocado Roll + Avocado Salad Roll (appetizer)

Meal for Moderate/Hard Training: (2) Salmon/Avocado Rolls

Shrimp Tempura Roll

508 calories
21 g fat
20 g protein
4.5 g fiber
64 g carbohydrates

The crunch is usually blocked by the moist rice, so this one doesn't make much sense from either a flavor or a nutritional perspective.

Rainbow Roll

476 calories
16 g fat
33 g protein
6 g fiber
50 g carbohydrates

This roll contains substantial portions of numerous raw fish, avocado & rice so most of the calories are the good kind. The balance of fat, carbohydrate and protein grams are portioned well for an active person.

Meal for Off Day/Easy Training: (1) Rainbow Roll

Meal for Moderate/Hard Training: (1) Rainbow Roll + (1) California Roll

Try sushi for a quick lunch or light dinner this week!

Sleep = Better Body Composition

Are you having trouble with changing body composition? Have you considered your sleeping patterns?

Recent research shows a strong link between weight and sleep. While the exact mechanism is not yet fully understood, researchers believe that how much you sleep and possibly the quality of your sleep may influence hormonal activity tied to your appetite. Recent studies show:

• Sleeping fewer than seven hours a night corresponded with a greater risk of weight gain and obesity, and the risk increased for every hour of lost sleep.

• Participants consumed more calories from snacks and carbohydrates after five and a half hours of sleep than after eight and a half hours.

• After the night of abbreviated sleep, adults consumed more than 500 extra calories (roughly 22 percent more) than they did after eight hours of sleep.

• In sleep-deprived individuals, energy intake—especially at night after dinner—was in excess of energy needed to maintain energy balance. Transitioning from an insufficient to adequate/recovery sleep schedule decreased energy intake, especially of fats and carbohydrates, and led to weight loss.

If you find yourself having trouble falling asleep or sleeping well, there are some nutrition deficiencies to consider:

• 1. Trouble falling asleep? Studies have shown that insomnia is one of the symptoms of magnesium deficiency. Magnesium is actually used as a natural muscle relaxant. Good natural sources are dark leafy greens, pumpkin seeds, beans and lentils.

• 2. Trouble staying asleep?  Studies have shown that potassium supplements may boost sleeping through the night, but good food sources are apricots, sweet potatoes, salmon, beans, leafy greens, avocados, baked potatoes, and to a lesser degree, bananas.

• 3. Feeling excessive fatigue during the day? While this could be the result of many factors, namely stress, research has found a relationship between excessive drowsiness during the day and vitamin D deficiency, according to a study published last year in the Journal of Clinical Sleep Medicine. Good vitamin D sources: the sun's rays, but you can find the mineral in food sources such as swordfish, salmon, tuna, and fortified dairy products.

RDA (Recommended Dietary Allowance):

Magnesium: 300-400mg/day

Potassium: 4.7g/day

Vitamin D: 600-4000IU/day (4000IU is current upper limit)

Most multivitamins contain around 100mg Magnesium, ~50-100mg potassium & 1000IU vitamin D. When deficient in a certain vitamin/mineral, it may be beneficial to supplement beyond a multivitamin to see improvements.

To increase these deficiencies with real food:

• Try adding in salmon 2-3 times per week
• Adding side salads to meals made of dark leafy greens, mushrooms, bell pepper
• Incorporating tacos with beans
• Having a high protein snack of tuna and whole grain crackers
• Adding sweet potatoes to your entrée 

Increase Testosterone... Naturally!

Testosterone is the single most important androgen (steroid) in the human body. Not only does low testosterone affect muscle mass development, but it can also cause low energy, decreased immune function & bone health, and put an athlete at increased risk for diabetes and/or cardiovascular disease.

On average, in adult human males, the plasma concentration of testosterone is about 7–8 times as great as the concentration in adult human females' plasma. While women do have testosterone in the body, it's at much lower levels so there is no need to worry about becoming "manly" from lifting weights. In fact, the actual daily production is about 20 times greater in men than women.

There are definitely foods shown to help with increasing testosterone ("t"), so this post is focused on the pairing of foods to increase t, rather than one specific recipe.

What increases testosterone?

Omega-9 & Omega-6 fatty acids

Cholesterol: Precursor for testosterone

Cruciferous Vegetables: indole-3-carbinol: Phytochemical that reduces estrogen

Vitamin D

Boron

Adequate carbohydrates/whole grains – protein sparing

Healthy fats & cholesterol function as building blocks for t. Without adequate levels of these nutrients, t cannot be synthesized in the body. Indole-3-carbinol is a phytochemical in cruciferous vegetables that helps to reduce excess estrogen in males. For those that may be deficient in vitamin D, t can increase by 90% when the deficiency is corrected. Consuming adequate carbohydrates, whether it's from fruit/starchy veggies/whole grains, allows the body to use that carbohydrate for energy to burn and spare protein which can be used for building muscle in the body instead. Athletes with low carbohydrate intake will eventually dip into protein stores for energy.

An easy way to start increasing t is by eating breakfast post-workout! Foods that contain the nutrients listed above include:

Healthy Fats (Omega -9 & 6)

Salmon

Avocado

Olive/Canola oil

Almonds, pistachios, cashews

Walnuts

Flaxseed

Whole Grains (least processed)

Brown rice

Oatmeal

Quinoa

Legumes

Cholesterol

Egg yolk

Vegetables (cruciferous)

Cabbage

Celery

Broccoli

Brussel Sprouts

Cauliflower

Bok Choi

Radishes

Turnips

Collard greens

Kale

Decrease Cortisol

Garlic

Berries

Citrus Fruit

Ginger

Turmeric

Boron

Honey

Hazlenuts

Cashews

Almonds

Dried apricots

Peanut Butter

Raisins

Prunes

Red Wine

Vitamin D

Fortified cereals

Low-fat dairy

Salmon

Tuna

Eggs

Supplement

Look at the highlighted foods that can be combined for a t-boosting breakfast… an omelet with veggies, oatmeal topped with walnuts or peanut butter, fresh fruit (citrus if possible) & a glass of low-fat milk.

Shrimp!

Shrimp can be an easy protein source to change-up the usual routine of using chicken for a quick dinner during the week. In the past, shrimp gained a bad reputation for containing 220mg of dietary cholesterol in a 4 ounce serving. While people with high cholesterol do need to watch their diet, the types of fats ingested may cause more of a problem than actual dietary cholesterol intake.

There are two sources of cholesterol in your body: cholesterol your body produces and dietary cholesterol from foods and beverages of animal origin. Since a diet high in cholesterol can elevate blood cholesterol, the Dietary Guidelines suggest consuming less than 300 milligrams of cholesterol per day. However, saturated fat and trans fat in food have a more significant effect on elevating blood cholesterol than dietary cholesterol. 

Shrimp is high in antioxidants, including astaxanthin and selenium. Four ounces of shrimp provides about 350-375 milligrams of omega-3 fatty acids, especially important for cardiovascular and nervous system health. There are approximately three times as many omega-3s as omega-6s in shrimp. Since higher ratios of omega-3:omega-6 are associated with decreased risk of many chronic diseases—including obesity, high blood pressure, and type 2 diabetes—this aspect of shrimp's fat content is a huge plus. Including shrimp as part of a healthy diet can have many benefits.

Skillet Shrimp

1 tablespoon chili powder

½ teaspoon garlic salt

½ teaspoon ground cumin

1.5 pounds medium shrimp, peeled & deveined

Olive/Canola oil spray

2 tablespoons lime juice

1.5 cups whole-kernel corn (fresh or frozen)

½ cup chopped bell pepper

¾ cup salsa

¼ cup chopped fresh cilantro

1 (15-ounce) can black beans, rinsed & drained

Heat a large skillet over medium-high heat. Combine chili powder, garlic salt, and cumin in a large bowl. Add shrimp & toss to coat.

Spray pan with cooking spray. Add shrimp; sauté 3-4 minutes or until done. Add 1 tablespoon lime juice. Remove shrimp from pan. Add corn & bell pepper to pan; sauté 1 minute.

Stir in salsa, cilantro, and beans; cook 30 seconds or until thoroughly heated. Stir in remaining tablespoon of lime juice. Serve shrimp over bean mixture.

Nutrition Information (1/3 cup shrimp, 2/3 cup bean/corn/bell pepper mix): 350 calories, 5g fat, 35g carbohydrate, 43g protein

*If trying to lose weight: turn this into a taco salad by adding 1 serving corn tortilla chips, romaine/spinach, avocado, salsa for dressing; beverage: water or unsweetened iced tea

*If trying to gain weight: serve this with quinoa, brown rice or orzo paired with a side salad; beverage: low fat milk or 100% juice

Bulk Cooking??

The weekend can be a great time to make food ahead of time for the week. One of the biggest challenges to eating well is being prepared. As of 2011, Americans are spending 48.7% of their food dollars on food consumed outside the home… drive-thrus, coffee shops, fast food, etc. On average, 11.3% of American adults' total calorie intake between 2007 and 2011 came from fast food.

In order to avoid the trap of eating too many processed foods and blowing your budget, think ahead so that you have healthy snacks and meals on hand. Below are some recipes that can easily be prepared on a Sunday afternoon and last throughout the week.

Performance Snack

Fuel with carbohydrates pre, during & post exercise

If exercising over an hour, consume 30-60g carbohydrate per hour during exercise

Homemade Larabars (Recipes make 6-8 bars)

-Great for an afternoon snack, pre-workout snack or fuel during a long ruck

Peanut Butter Cookie

1 cup Seedless/Pitted whole Dates
1/2 cup cashews
2 tbsp natural peanut butter
1/2 tsp cinnamon
1/2 cup peanuts

Coconut Cream Pie

¼ cup chopped dates
¼ cup unsweetened coconut
1/3 cup cashews/almonds

Cherry Pie

1/2 cup Dried Cherries
1/2 cup Seedless/Pitted whole Dates
2/3 cup almonds (unsalted)
1 tbsp cinnamon

Combine dates and other fruit (depending on flavor chosen) in first, followed by nuts. The mixture should stick together easily. If it doesn't stick or is too crumbly, add 1 tsp of water at a time until it does stick. Line an 8-inch square pan with parchment paper. Scoop mixture into pan and smooth out until level. Slice into 6-8 bars. For convenience, wrap individual bars in saran wrap. Store in fridge or freezer.

Homemade Trail Mix

-Easy fuel to keep on hand while working outside, a long ruck or store some in your desk for the week

Make your own online

http://www.goldensummittrailmix.com/default.aspx

http://www.nuts.com/custom/mixes/

In a snack size Ziploc bag: Combine ½ cup nuts (Cashews, almonds, walnuts) with ½ cup dried fruit (apricots, pineapple, papaya, raisins, etc)

Good combinations to try:

Raw almonds, dried apricots and Kashi Go Lean Crunch
Cashews, dried cranberries, dried pineapple, puffed rice and toasted coconut
Walnuts, golden raisins, mini pretzels and dark chocolate chips
Almonds, dried blueberries, Kashi Heart to Heart cereal

Performance Protein

Fuel with 20-30g protein multiple times throughout the day to maintain muscle mass

Choose quality protein sources

Tuna Wrap/Salad

3-4 cans tuna (can use chicken too)

2 tbsp olive oil mayo OR spicy mustard

2 tbsp pickle relish

Combine all ingredients in a bowl and mix together.

Add ¼-½ cup tuna/chicken mixture to a whole grain wrap, Flatout Wrap, on top of a salad or eat with whole grain crackers such as Triscuits.

Balsamic Chicken

¼ cup balsamic vinegar

1 tbsp olive oil

2 tsp dried oregano

2 garlic cloves, minced

Salt & pepper, to taste

8-12oz chicken breast

Combine all ingredients except chicken. Place marinade and chicken in a Ziploc bag or container to marinate for at least 30 minutes and up to 12 hours.

Preheat oven to 400 degrees. Spray baking dish with cooking spray.

Place chicken in baking dish and pour any remaining marinade over chicken.

Cover and bake for 35-40 minutes.

Serve with brown rice & vegetables or on top of a salad. Make extra to serve with baked/sweet potato, on top of pasta, in a stir fry, etc.

What do you make on the weekends that helps keep you fueled during the week?