Holiday Healthy Tips

The holiday season is here! And for many of us that means lots of tasty food and more time at home. Whether you are a parent for a growing athlete or you are a young athlete yourself, the holidays can still be a great time to promote healthy eating habits that will lead to a more balanced lifestyle in the future.

Now we’re not saying that you should steer clear of all of your favorite foods, (because that is no fun). But here are some healthy tips to keep in mind that will promote your athletes growing muscles, bones and hormones.

Stay Hydrated

This is something we should be mindful of year-round. But staying hydrated over the holidays can be extremely important with assisting your body with digestion and regulating your body’s ability to recognize when it’s full. After all, your body is made up of 75% water. And when you are dehydrated, your brain sometimes confuses that with hunger and can cause you to overeat and feel sluggish later.

Try carrying a water bottle around with you. And get into the habit of drinking water when you wake up and before you go to bed. Even placing a water bottle on your nightstand before bed is a great habit to form now. You wake up, and boom the water is there ready for you to drink.

Don’t Skip Meals Before the Thanksgiving Meal

Many of us have gotten into the habit of “saving our calories” for the big Thanksgiving meal. So we skip breakfast, possibly lunch, and then eat a large Thanksgiving Meal that can be 2-3 servings worth. When you do this, you tend to overeat, and you put added stress on your body to now process all of that food in a short period of time before you go back for seconds or thirds.

If your Thanksgiving meal is around dinner time, have two small meals. If your Thanksgiving meal is around lunch time, have one small breakfast. Here are some great options below.

• Egg omelet with vegetables and a side of toast
• ½ oatmeal with chia seeds, bananas or berries
• Couple slices of toast with nut butter and a side of fruit
• Avocado toast with a fried egg
• Greek yogurt with granola, and a side of fruit

Survey the Thanksgiving meal options before you plate your food.

Have you done this before? You go down the aisle of food and everything looks good, but by the time you get to the end, your plate is over flowing with a medley of food you would never eat together on a regular day. And you may or may not finish it, but you tend to go back for a second plate but this time since you know what you like, your plate doesn’t look as crazy.

By looking at the food ahead of time, you can plan what you’ll add to your plate. Use this time to load up on vegetables, and since you are eating lots of your favorite foods for the first time that day, vegetables are usually easier to eat when it’s accompanied with your favorite mac n cheese, turkey, stuffing, mashed potatoes etc.

 

Last but not least, be present with your family and put your devices away.

Let’s all practice being present with our families during the holidays. Not only will you enjoy your food more but studies show people over eat when they are distracted and they actually enjoy their food LESS. While the pandemic has changed up how many of us are spending the holidays, I think we have all realized how important family is. Put your phone away while you eat and see how much better your food tastes!

Try at least one of these tips next week and let us know how it worked out for you! For any follow up questions, feel free to reach out to me!

 

—–

Chioma Atanmo
Nutritionist and Wellness Coach

Meal Prep Techniques

This week I want to share a great 2-hour meal prep system you can use to ensure your fridge is stocked with healthy vegetables, cooked grains/beans, and lean protein at all times.

Follow the steps below in order from start to finish to ensure the quickest results.  You will start prepping the items that require the longest cooking time so everything finishes at the same time.

Once you follow the step-by-step system a few times, this guide will become second nature.  Pour a nice glass of wine with some music, play your favorite show or audiobook, or find a family member or friend to cook with to make it both a productive AND relaxing activity.

You can make any of these items in larger quantities and freeze them up to 3 months for later use in a pinch!

 

1. First, chop veggies.
   1. Set out your cutting board and paring knife.
   2. Wash vegetables for cutting (carrots, celery, peppers, onions, broccoli, cauliflower, squash, etc.)
   3. Start chopping! (Optional: buy pre-cut veggies to save time.)
   4. Place some raw veggies in a large zip lock baggie for snacking.

2. Second, cook veggies.
   1. Place aluminum foil on 2 large roasting pans.  Spread remaining veggies on pans and evenly coat with 1/4 cup olive oil & sprinkle evenly with sea salt & pepper.
   2. Cook for 45-50 minutes, stirring halfway through. (Optional: add paprika, taco seasoning, balsamic vinegar.)

3. Thirdly, prepare your carbs.
   • Potatoes
     1. Wash & wrap potatoes in foil; place in oven with other veggies for 45-50 minutes at 400 degrees F.
     2. Pierce with a knife & when it comes out clean, the potatoes are done! *In the microwave, poke holes in the potato & cook for 8-10 minutes.
   • Grains and Beans/Lentils
     1. Rinse 2 cups of grains and/or beans in a colander.
     2. Put in a rice cooker or medium pot.  Add 4 cups of H20 or low-sodium stock & 1 T apple cider vinegar.
     3. If cooking over the stove, bring to a boil; stir, turn heat to low, & let simmer covered for 15-20 minutes.
     4. Finish with 1/2 tsp. sea salt & 1 Tbsp. olive oil.  Add other seasonings as desired.

4. Lastly, cook your protein.

• Chicken, Ground Turkey, Lean Beef/Pork, Hard boiled Eggs
  • Pan-sear or Grill > 
    1. Pan-sear for 20 minutes or until cooked through.
    2. Grill for 12-15 minutes.
  • Roast >
    1. Toss meat in olive oil.
    2. Add salt & pepper.
    3. Put chicken in the oven for 20-30 minutes at 400 degrees.
  • Hard boiled Eggs > 
    1. Place eggs in a pot and fully emerge with H20.
    2. Turn the burner on high and wait for water to boil.
    3. Once water comes to a boil, turn the burner off and cover the pot for 10 minutes.
    4. After 10 minutes, place eggs in cold ice water.

While waiting for everything to finish cooking, store veggies & grains in glass containers.

Enjoy!

 

—–

Diana Robison
MLS, Sporting KC Sports Performance Dietician

Healthy, Easy On-The-Go Frozen Meal Options

No time to cook in your household? Sometimes a healthier frozen meal is the answer for those busy families.

It is of utmost importance to check the ingredients and nutrition label on these meals before chucking them in your grocery cart.  Oftentimes, we can get tricked into buying frozen meals that appear to be healthy, but based on the serving size, are unfortunately low in protein and fiber and laden with fat and salt.

Whether you shop at Price Chopper, Hen House, Trader Joe’s, Sun Fresh, Aldi’s, or wherever else, you will have to sift through Hungry-Man and Devour Deep Dish Pizzas and Mac n Cheese to find the healthier low sodium, high protein meals.

Make sure to check out the following:

• Nutrient Label

• • Recognize / pronounce the entire ingredient list
  • First Ingredients = Whole Foods (i.e. whole grains, sweet potatoes, etc.)

• Sodium

• • <600 mg sodium per serving

• Protein

• • >9 grams protein / serving; >4 grams fiber / serving
  • Prioritize lean cuts of meat and poultry, seafood, and plant-based protein (i.e. beans and tofu)

• Portion Sizes

• • Individual frozen meals may have as few as 300 calories per meal.  Our athletes are going to need to add additional calories to this meal with whole grain crackers, part-skim mozzarella sticks, Greek yogurt, whole and/or dried fruit, trail mix, hard boiled eggs, etc.

 

Below, I’ve included a few breakfast and lunch options from some of my go-to brands in the frozen food aisle.  At the very bottom of the list, I’ve included a few protein, carbohydrate, and veggie options with minimal ingredients that are easy to heat and throw together with your main course. Sometimes frozen fruits and veggies can be an even better option than fresh produce because they are “flash frozen” immediately after harvest which helps to lock in nutrients that fresh foods tend to lose overtime.

 

Healthy Frozen Meal Options

Top Breakfast & Lunch Options:

1) Evol Foods

2) Good Food Made Simple

3) Evol Foods

4) Home | Sweet Earth Enlightened Foods

5) Kashi

6) Saffron Road

7) Lean Cuisine

8) Healthy Choice

9) LoveTheWild – Fish for Good

10) Hilary’s | Allergen Free Foods | Eating Well Made Easy

11) More:

• Engine 2
• Fit & Active
• Alexia
• Trader Joe’s

6) Frozen “Sides”

• Carbohydrates: Alexia Sweet Potatoes, Frozen Grains
• Protein: Grilled Chicken Strips, Simply Seasoned Tuna Burgers, Premium Salmon, Turkey, and Hi-Protein Veggie Burgers
• Fruit / Veggies: Riced Cauliflower, Veggie Spirals, Normandy Blend, Tropical Fruit / Berry Blend

 

 

—–

Diana Robison
MLS, Sporting KC Sports Performance Dietician

Egg Muffin/Casserole Recipes

This week, I have a TWO excellent Egg Muffin/Casserole Recipes for you to try!  Hands OFF and EASY, you can make a bunch and freeze them for the days ahead 😊

 

You have the option to add 1 cup crumbled feta or mozzarella cheese, 1/2 cup parmesan, 2 cups mushrooms, and/or 3-4 cloves garlic as well!

 

Numero Uno: Egg Muffins

Servings: 8-12

Ingredients

• 18 eggs, beaten
• 12 strips turkey bacon or sausage
• 2 yellow onions, chopped
• 6 cups spinach or kale
• Seasonings

• • 1.5 tsp salt, 1 tsp black pepper, 1 tsp ground mustard, 1/2 tsp garlic powder, 1/2 tsp red pepper flakes

Directions

1. Chop bacon/sausage and onion.
2. Cook on baking sheet at 450 degrees F for ~10 minutes.
3. Mix 18 eggs.
4. Add seasonings.
5. Spray muffin tray with cooking oil.
6. Divide cooked bacon and onion into muffin tray and bake at 450 degrees F for ~15 minutes, until baked through.

 

Numero Dos: CrockPot Egg Casserole

Servings: 6-8

Ingredients

• 12 eggs
• 1 lb bag frozen hash brown potatoes
• 1 cup chopped onion
• 2 cups chopped bell peppers
• 1 lb lean ground turkey or beef, cooked
• 3/4 cup cow’s milk, unsweetened almond milk, or water
• 6 cups spinach or kale
• Seasonings

• • 1 tsp salt, 1/2 tsp black pepper, 1/2 tsp ground mustard, 1/4 tsp garlic powder, 1/4 tsp red pepper flakes

Directions

1. Pour 12 scrambled eggs with milk and seasonings into crockpot.
2. Cook on low for 8 hours.

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Protein Powder

I get lots of questions about which protein powder is best.  Protein powder is satiating, convenient, great for preserving lean muscle, as well as supporting faster recovery between training sessions and matches.  It should be consumed within 20-30 minutes of a hard training session to maximize energy / carbohydrate stores and repair muscle damage.  Recovery Protein Shakes can be mixed with oatmeal, pancake or waffle mix, water / milk, or the most common, smoothies.

 

My Recommendations:

• BiPro Whey Protein Powder: 
  BiPro Protein

• Klean Athlete Whey Protein Powder:
  Klean Athlete Protein

• Orgain Plant Based Protein Powder:
  Orgain Protein

• Thorne Whey or Plant Based Protein Powder:
  Thorne Protein

 

Supplement Use and Safety

When considering which protein powder to purchase, it is important to make sure it is NSF or Informed Choice Certified to support the safety and effectiveness of the supplement.  Please read the following guidelines below:

In the United States, the law that governs dietary supplements is the 1994 Dietary Supplement Health and Education Act.  Under this law, a dietary supplement is defined as a “vitamin, mineral, herb, botanical, amino acid, metabolite, constituent, extract, or a combination of any of these ingredients”.  Importantly, the Dietary Supplement Health and Education act DOES NOT ENSURE SAFETY OR EFFECTIVENESS OF ANY SUPPLEMENT.  The Food and Drug Administration (FDA) does not have the authority to require that any dietary supplement be approved for safety before it is put on the market. The FDA must prove that a supplement is unsafe or adulterated before it can be removed from the market.  No law requires that a dietary supplement be proven to be effective.

Why Does this Matter?

There is no law or regulation that guarantees the safety and/or effectiveness of any supplement.  Both the National Collegiate Athletic Association (NCAA) and Major League Soccer (MLS) governing bodies compile lists of banned substances which players are regularly tested for.  It is the responsibility of the athlete to understand the potential harms/consequences of any supplements they take, including the possibility of contamination with banned substances.

Responsible Use of Supplements

Third party companies such as NSF Certified for Sport and Informed Choice are independent organizations which conduct dietary supplement manufacturing site programs to check for adulteration of products, verify label claims against product contents, and identify banned substances in finished products and ingredients.  It is recommended that athletes check with Sporting KC’s Sports Performance Dietitian for safety and effectiveness verification before starting any new supplement.  Products manufactured at sites which have passed the tests from NSF Certified for Sport and Informed Choice contain the following certifications on the bottle:

Parents and athletes looking to identify unadulterated dietary supplements can visit www.nsfsport.com or http://informed-choice.org/ to find the most up-to-date lists of certified products.  NSF for Sport also has a free app you can download to easily check for certified products on your smart phone.

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Non-Functional Beverages

How can we continue to hydrate around the clock while avoiding the additional calories and sugars in some beverages?  Enter: non-functional beverages.

Non-Functional Beverages

‘Around the Clock’ Choice Beverages

Water

Fruit Infused Water

Low-fat Plain Milk (1-3 cups per day)

Unsweetened Almond or Coconut Milk (1-3 cups per day)

Carbonated (Sparkling) Water

 

Beverages

Water is the best ‘around the clock’ fluid to consume throughout the day, during training, and at meal times.

Carry a water bottle at all times to increase water intake all day long. throughout the day.  Aim to drink at least 2 cups of water at all meals.  Eat at least fruits and veggies a day with a high water content: snack on oranges, berries, carrots, bell peppers, and cucumbers.

Drinking plain water often LACKS FLAVOR.  I get it.

How can we make water more appealing??

• Make fruit-infused water by adding fresh fruit or herbs.
• Drink low-calorie, low-sugar beverages like unsweetened almond milk, unsweetened coconut milk, diluted orange juice, or black / green / white / herbal tea.
• Avoid the additional calories and sugars in sports drinks, regular and Fair life chocolate milk, and fruit juices in order to manage your weight and blood sugar outside of the 30-60 minute training window.

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Top Cereal & Granola Choices

 

Hi parents and players! I’ve listed a few of my top cereal and granola choices to make for a quick and easy morning breakfast or afternoon snack.  When transitioning from more sugar laden cereals, feel free to mix and match different brands to provide a smoother transition.

Cereal Buying Guidelines:

• Look for WHOLE grains (i.e. oats, quinoa, etc.) in the ingredient list.
• 10g of sugar or less.
• At least 3g of fiber in every serving.
• At least 3g of protein in every serving.

My Top Cereal Choices:

1) Alpen Swiss Style Muesli
2) Barbara’s Original or Peanut Butter Puffins
3) Bob’s Quick Cooking Steel Cut Oats
4) KASHI GoLean Cinnamon Crisp Cereal or Vanilla Graham Clusters
5) Cascadian Farms Purely O’s or KASHI Heart-to-Heart Toasted Oat Cereal
6) Cascadian Farms Hearty Morning
7) Quaker Honey Nut Oatmeal Squares
8) Kellogg Special K Protein
9) Nature’s Path Millet Rice

 

My Top Granola Choices:

1) KIND Granola
2) Bear Naked Granola
3) Bob’s Red Mill Crunchy Coconut Granola
4) Nature’s Path Pumpkin Flax Granola

*Combine any of these cereal/granola choices with 2% milk, Greek yogurt, or FairLife milk for extra protein at breakfasts, snacks, and evening desserts.

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Benefits of Omega-3 Supplements

 

So what’s the deal with Omega-3 supplements?

Below I provide a list of Omega-3 benefits, recommended dosages, and specific brands. *I highly encourage you to check out the informative article here https://www.nordicnaturals.com/healthy-science/omega-3-dosage-how-much-epa-and-dha-should-i-take/ for more in-depth information on these magical supplements.*

 

Omega-3 Benefits

• Helps maintain healthy cholesterol and triglyceride levels
• Taking DHA regularly helps support normal brain function and vision and
• EPA and DHA fatty acids boost heart healthy
• Boosts memory and reaction time; increases brain gray matter and the tissue associated with higher intelligence

Recommended Dosages

• ‘Unlike most vitamins and nutrients, a set standard about how much omega-3s a person should consume every day has not been established (View reference 1)’.
• “Studies show that higher doses of omega-3s (2-4g/day EPA+DHA) are well tolerated and often more effective than lower doses (View reference 2)”.
• Look for EPA:DHA of ~2:1 ratio

Specific Supplements 

• ​Nordic Naturals Ultimate Omega Liquid or Soft Gels
• Herbalife Herbalifeline
  
• Thorne Omega Superb
  

 

References:

(1) https://www.nordicnaturals.com/healthy-science/omega-3-dosage-how-much-epa-and-dha-should-i-take/

(2) https://www.nordicnaturals.com/consumers/ultimate-omega-d3-sport?CAWELAID=120026310000013209&utm_source=adwords&utm_medium=ppc&utm_term=&utm_campaign=Smart+Shopping&hsa_ver=3&hsa_cam=1838579218&hsa_acc=5881632061&hsa_ad=345725134021&hsa_mt=&hsa_net=adwords&hsa_tgt=pla-293946777986&hsa_kw=&hsa_src=u&hsa_grp=69694927636&gclid=Cj0KCQiAkKnyBRDwARIsALtxe7gO0GJFI5a69bDX6XqqCLpPrNvQ1LTZlwEs9OVnJpzxvBjh3geNNCEaAqRHEALw_wc

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Quick, Easy, Flavorful Meals

 

Please see below for a couple of my personal favorite recipes – easy, flavorful, and quick to make when in a pinch! The first can be made in a slow cooker or InstaPot and the 2nd can be made as a ground turkey bolognese OR rolled into meatballs! Enjoy!

 

 

Cool Ranch Shredded Chicken Tacos

Prep Time: 10 minutes    Total Time: Depends on type of “cooker”

Servings: 6

 

Ingredients

• 2 lbs. Boneless skinless chicken breasts
• 3 T Olive oil
• 2 tbsp. Red wine vinegar
• Homemade taco seasoning: 1 Tbsp. chili powder, 1 tsp. Pepper, and ½ tsp. Of the following- salt, ground cumin, red pepper flakes, paprika, oregano, garlic powder, onion powder
• Homemade dry ranch seasoning: 1 Tbsp. Dried parsley, 1 tsp. Garlic powder, 1 tsp. Onion powder, *1 tsp. Dried onion flakes, *¾ tsp. Dill, ½ tsp. Salt, ½ tsp. pepper

*Optional

 

Instructions

• Cook all ingredients in rice cooker, crock pot, or InstaPot.
• Shred chicken with sauce when done cooking.  Serve over shredded lettuce, rice cauliflower, or spaghetti squash.

 

Buffalo Turkey Meatballs 

Prep Time: 15 minutes    Total Time: 35 minutes

Servings: 6

 

Ingredients:

• 2 lb lean hormone free ground turkey or beef
• 1 T Franks Red hot sauce
• ¼ cup parsley
• 1 T sea salt
• ½ T Black Pepper
• 1 T garlic powder
• ¼ cup butter
• ½ cup parmesan cheese

 

Instructions:

1. Preheat oven to 350 degrees. In a bowl, mix all ingredients.
2. Roll into small meatballs (you’ll get about 8) .Place on a greased baking sheet and bake for 12 minutes. In a small bowl combine 2 teaspoons of your favorite hot sauce and 1/2 tablespoon of melted butter.
3. Coat cooked meatballs in the sauce and place back onto the baking sheet. Bake another 5 minutes. Cool and serve with light ranch.

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Run Fast, Eat Slow Recipes

Below I’ve included two of my favorite recipes from a cookbook I highly, HIGHLY recommend called Run Fast, Eat Slow.  American 3k/5k/15k World Record Holder, Shalane Flanagan talks from firsthand experience about the impact of real food on training, performance, and overall health.

 

Check out a sneak peak of Run Fast, Eat Slow:

 

Make-Ahead Breakfast Burritos

‘Devour one now and freeze five for future breakfasts (or dinners).  They’re a protein-packed powerhouse, thanks to the incredible combo of eggs and beans.  They’re also loaded with fiber, calcium, and iron.  To keep your body fueled on whole foods, keep your freezer stocked with homemade meals that can be reheated in minutes.’

 

Ingredients

1 Tbsp olive oil

1 bag (~4 cups) baby spinach

10 eggs, beaten

1/2 tsp fine sea salt

1/4 tsp freshly ground black pepper

6 burrito-size whole grain or sprouted tortillas

1.5 cups grated Parmesan, Cheddar, or other favorite cheese

1 can (15 ounces) Black or Chili Beans

Optional: leftover lean protein or cooked veggies

 

Instructions

1. Heat the oil in a large nonstick skillet over medium heat.  Add the spinach and cook until just wilted.  Add the spinach and cook until just wilted.  Add the eggs, salt, and pepper and cook, stirring continuously, until scrambled.  Remove from the heat.
2. Place each tortilla on a sheet of aluminum foil and sprinkle with 1/4 cup of the cheese.  Divide the egg-spinach mixture among the 6 tortillas, placing in a strip down the center of the wrap.  Top each with a 1/4 cup of the beans.
3. Roll up each tortilla like a burrito by folding in the tops and bottoms, and wrap tightly in the foil.  Place together in a gallon-size freezer bag and freeze for up to 2 months.
4. To reheat, upwrap from the foil, place on a microwaveable plate, and microwave on high for 2 to 3 minutes, rotating after 1 minute, until warm in the center.

 

 

Marathon Lasagna

Serves 8-10

“Lasagna is a genius dish to freeze for future dinners.  Simply slice leftovers into individual portions, wrap tightly in foil, and freeze for up to 3 months.  Place individual foil packets on a baking sheet and reheat in the oven at 350 degrees F for 35-45 minutes.”

*Note: Might want to make 2 casserole dishes for leftovers due to the time it takes to make this dish.  Recommendation – bake the sweet potatoes the day (s) before (400 degrees 45-60 minutes; 2.5 lbs = 2 cups). 

 

 Ingredients

2 Tbsp olive oil

1.5 pounds lean ground turkey

3 cloves garlic, minced

1 tsp dried oregano

1 tsp fine sea salt

6 cups Simple Marinara Sauce

1 lb no-boil lasagna noodles

1 bag (12-ounces) baby spinach (8 packed cups)

1 container (16 ounces) whole-milk ricotta

2 eggs, beaten

1/4 tsp freshly ground pepper

1 lb mozzarella cheese, thinly sliced

1 cup grated Parmesan Cheese

Optional: 1 tsp fennel seeds, 1/4 tsp red pepper flakes, 2 cups mashed cooked sweet potato

 

Instructions

1. Preheat the oven to 400 degrees F.  Place a 13 x 9 x 2-inch baking dish on top of a rimmed baking sheet.
2. Heat 1 Tbsp of the oil in a large saucepan over medium-high heat.  Add the turkey, garlic, oregano, 1/2 tsp of salt, and (optional: fennel seeds and red pepper flakes) and cook, stirring frequently, until the turkey is lightly browned, about 5 minutes.  Add the marinara sauce and simmer over low heat while preparing the remaining ingredients.
3. In a large skillet, heat the remaining 1 Tsp oil over medium heat and cook the spinach with the remaining 1/2 tsp salt until wilted, about 3 minutes.
4. In a medium bowl, combine the ricotta, eggs, black pepper, and (optional: cooked sweet potato).
5. In the bottom of the baking dish, spread 1.5 cups of the meat sauce and top with a layer of 5 noodles.  Top with all the spinach, half the ingredients from step 4. Repeat and add 1/2 the mozzarella slices to the second layer.  Repeat and top with Parmesan.
6. Cover the dish with foil.  Bake in the center of the oven on top of the baking sheet for 25 to 30 minutes.  Remove the foild and bake until golden and bubbling, 10-15 minutes.

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Anti-Inflammatory & Antioxidant-Rich Foods

Anti-inflammatory and antioxidant-rich foods will help combat exercise-induced inflammation to promote faster recovery, a healthy well-being and state of mind, and longevity! View the PDF below with all my favorite anti-inflammatory foods and a separate list of pro-inflammatory foods to avoid in excessive amounts.

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Healthy Pre-Workout & Post-Workout Smoothies

It is chilly outside, but smoothies are in-season ALL year around!  Please find some healthy pre-workout/post-workout, daily, and fun smoothie recipes below.

 

Pre-Workout Smoothie

• 8 oz Coconut H20
• 1 cup frozen berries or 1 frozen banana
• 1 ounce beet juice concentrate
• 2 tablespoons chia seeds
• 1 teaspoon honey
• few shakes of sea salt

 

Post-Workout Smoothie

• 8 oz milk
• 1 scoop whey protein
• 1 frozen banana
• 1 handful spinach
• 2 tablespoons ground flax
• 1 ounce tart cherry concentrate

 

Daily Greens Smoothie

• 8 oz coconut water
• 2 handfuls spinach
• 1 tablespoon honey
• 1 cup frozen pineapple
• few shakes of sea salt
• 2 splashes lemon juice

 

Weight Gainer Smoothie

• 8 oz milk
• 2 tablespoon nut/seed butter or 1 tablespoon coconut oil
• 1 frozen banana
• 1/2 cup strawberries
• 2 handfuls spinach
• few shakes of chia seeds

 

Cake Batter Smoothie

• 8 oz coconut water
• 1 frozen banana
• 1 scoop protein powder
• 2 tablespoons chia seeds
• 1 tablespoon ground flax
• 1 teaspoon cocoa powder
• 1 tablespoon honey

 

Cold Brew Smoothie

• 8 oz cold brew or chilled brewed coffee
• 1 frozen banana
• 1 teaspoon cocoa powder
• 1 tablespoon honey or 2-3 dates
• 1 scoop protein powder
• 1 tablespoon nut/seed butter

 

The Paupstar Smoothie

• 1 cup frozen blueberries
• 1 scoop vanilla protein powder
• 8 oz coconut milk
• 1 frozen banana
• couple dashes of cinnamon

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Pre-Game Fueling

Never underestimate the importance of pre-game fueling with the RIGHT foods at the RIGHT time.  A high carbohydrate meal of simple and carbohydrate meals with some protein and fat 2-4 hours prior to the match will supply your brain and muscle cells with energy, stave off hunger, and aid recovery.  Plan to eat another high carbohydrate snack within 60-90 minutes of the game.  Include 2-3 cups of water or fluid (water, fruit juice, sports drink) alongside your meal within the 2-4 hour time slot.

 

1/2 your plate should come from starches / complex carbohydrates

1/4 from lean protein

1/4 fruit or steamed veggies

 

IDEAS:

-2 slices whole grain bread + hummus or low fat cheese + 4-5 oz turkey + baked chips or pretzels with hummus/cheese + 1 cup or 1 piece of fruit

-4-5 oz grilled chicken tenders 1 cup whole wheat pasta or brown rice + 1 cup steamed veggies

-1/2 cup rolled oats + 1/4 cup granola + 1 banana + 1 large spoonful nut/seed butter + low-fat yogurt

-2-3 scrambled eggs + 2 pieces turkey bacon + 1/2 cup hash browns or diced sweet potatoes + 1 cup fruit + 1 whole grain english muffin

 

Remember to always fuel your body right before a competition!

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

The Big 4 Macronutrients to Include In Every Meal

As previously stated, practicing proper nutrition can help give athletes more of a competitive edge because Food = Fuel and Eating = Energy…

Here are the 4 macronutrients you should include with every meal you cook/feed your athlete:

 

Carbohydrates

Examples: Brown or wild grain rice, millet, barley, quinoa, and oats; whole or sprouted grain breads, colorful fruits and veggies (rich in anti-oxidants, anti-inflammatory, nutrient dense, and immune boosting)

 

Protein

Examples: Free range, grass fed meat and poultry, wild Alaskan fish, organic eggs (runny egg yolks are more nutrition vs. being completely cooked), legumes, nuts, seeds, dairy

 

Healthy Fats

Examples: Nuts/seeds (darker are better – almonds, walnuts, pecans, pumpkin seeds, pumpkin, chia/flax seeds), Alaskan and other cold water fish, egg yolks, ground flaxseeds, chia seeds, avocados, olive/flax/coconut/sesame oil

 

Fiber

Examples: Fruits and veggies, whole grains, nuts & seeds (especially flax/chia seeds)

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Fueling For Training/Games

Prior to training/games, it is VERY IMPORTANT to fuel right with a high carbohydrate meal with simple AND complex carbs, plus some protein and good fats.  Keep this meal lower in fiber and fat to prevent stomach issues.  This meal will help keep your blood sugar in check which will sustain your energy and hydration levels throughout the entire practice or match.  Carbohydrates in particular  are the primary fuel source for our bodies, especially when performing high intensity and agility sessions – and prolonged “stop and go” activities (aka SOCCER)!

 

Questions to ask yourself before training/game:

1) Did I eat breakfast (or lunch)?

2) What did I eat before I came in?

3)  Where is my water bottle?

 

Pre-Workout General Recommendations:

1) 2-4 hours before: Eat a balanced meal; focus on carbs (grains/starches, fruits/cooked vegetables, yogurt) Example: Cereal w/ yogurt + fruit

2) 1 hour before: Top off the tank with a snack Example: Fruit and Granola Bar + Water

3) Focus on Fluids!  Check urine for lemonade color or lighter.

 

Ideal Pregame Meal:

1 Plate: 

1/2 starches / complex carbs

1/4 lean protein

1/4 fruit or steamed vegetables

 

Ideas:

• Turkey Sandwich + Baked Chips or Pretzels with Hummus + Fruit
• Grilled Chicken Tenders + Whole Wheat Pasta + Steamed Veggies
• Morning Practice / Game: 1 cup rolled oats, 1 banana, 1 large spoonful peanut butter, low-fat yogurt or scrambled eggs
• FLUIDS!!!  Water, fruit juice, sports drinks

• • 2-4 hours before: 2-3 cups of fluids with sodium (you can lose a lot of sodium through sweating; sometimes the sodium is the cause of cramping; don’t be afraid to salt foods before game, but drink water with meal)
  • 1-2 hours before: 1-2 cups

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Healthy & Delicious Grilled Chicken

This week you have the option to fire up some healthy lean proteins, veggies, and fruit on the grill.  I want to show you a way to make healthy AND delicious grilled chicken, BBQ sauce and a link to banana boats for dessert!

 

BBQ CHICKEN:

1) Marinate 2 lbs chicken in your favorite BBQ sauce at least 30-60 minutes.

2) Spray grill with olive, avocado, or canola oil spray.

3) Grill with salt & pepper to taste at 350-450 degrees F.  Keep the lid closed and watch the temperature to speed up the process.  This will take ~5-7 minutes per side and use a meat thermometer to make sure chicken is cooked to 165 degrees F.

4)  Optional: Serve with additional BBQ sauce on the side!

 

Note: Sometimes BBQ sauce can be deceptively high in sugar, but it adds a mighty flavor punch to the meal!  Below is a TANGY BBQ SAUCE recipe lower in fat, sugar, and sodium than most bottled BBQ sauces.

 

TANGY BBQ SAUCE:

1) Combine the following ingredients in a saucepan: 1 cup molasses, 1 cup mustard, 2/3 cup apple cider vinegar, 2 tsp Franks Hot Sauce, 2 tsp Worcestershire, 1 Tbsp Chili Powder, 1/8 tsp black pepper

2)  Simmer for 20 minutes.

3) Cool completely and store in fridge up to 3 weeks.

 

GRILLED BANANA BOATS:

https://www.charbroil.com/cook/grilled-banana-boats/

 

Thank you all!  Enjoy!

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Travel Meal Suggestions

As much as we all try to plan ahead, sometimes it’s hard to get all our ducks in a row ~ & eating out just makes more sense.  Whether you are running low on time, traveling, or going out to eat with a coworker, family member, or friend, there ARE healthy options just for YOU!

Let the suggestions below serve as a guide to help you choose healthier restaurant & menu options!

 

Panera Breakfast & Lunch:

• Breakfast:
  • Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat
  • Ham, Egg, Cheese & Roasted Tomato on Whole Grain Farm Style Bread
  • Steel Cut Oatmeal with Almonds, Quinoa & Honey; *add low fat, plain Greek yogurt on side for extra protein!
  • Sprouted Grain Bagel (add 2 T peanut butter & sliced banana + low fat, plain Greek yogurt)
•  Coffee:
  • Drink black or sweetened with low fat milk or unsweetened milk alternative (optional: lightly sweetened with honey)
• Lunch:
  • Sandwiches (½ sandwich with salad or soup):
    • Bacon Turkey Bravo Sandwich on Tomato Basil
    • Turkey Sandwich on Whole Grain (with salad or soup)
    • Roasted Turkey & Avocado BLT on Country Rustic or Whole Grain (with salad or soup)
  • Salad (½ with sandwich):
    • Ancient Grain & Arugula with Chicken Salad
    • Asian Sesame Salad with Chicken Caesar Salad with Chicken
    • Dressings:
      • Asian Sesame Vinaigrette, Chile Lime Rojo Ranch, Green Goddess Dressing, Low Fat Thai Chili Vinaigrette, Reduced Fat Balsamic Vinaigrette
  • Soup (½ with sandwich):
    • Bistro French Onion Soup
    • Cream of Chicken & Wild Rice Soup
    • Low-Fat Chicken Noodle Soup
    • Turkey Chili
    • **Any of the broth bowls with salad or sandwich are fantastic!

 

Jimmy John’s:

•  Top Sandwiches:
  • Slim 2 Roast Beef on Wheat
  • Slim 4 Turkey Breast on Wheat
  • Big John #6 on whole wheat, mayo on side
  • Turkey Tom on whole wheat, mayo on side
  • Totally Tuna on whole wheat, mayo on side
• Club Sandwiches:
  •  Gourmet Smoked Ham Club
  •  Bootlegger Club
  • Country Club
  • Club Lulu
  • **Ensure club sandwiches come with light mayo.
  • **Eat with apples or baked chips; Any of these sandwiches as an “unwich” is a great option! Also, you can always ask for extra veggies on the sandwiches!

 

Which Wich:

• Top Sandwiches:
  •  Superfood Wich (vegan black bean patty)
  • Black bean patty sandwich on 7” whole wheat bun
  • Chicken or Turkey sandwich on 7” whole wheat bun
  • Chicken Cordon Bleu sandwich on 7” whole wheat bun
  • Chicken Pesto sandwich on 7” whole wheat bun
  • Roast Beef sandwich on 7” whole wheat bun
•  Sides:
  • Chicken, Chicken cordon bleu, or Black bean patty bowl

 

Chipotle:

• Bowls:
  • Chicken or Steak “Burrito” Bowl

 

Crazy Bowls & Wraps:

• Bowls:
  • Chicken, Tofu, Salmon, Steak Bowl + quinoa/brown rice or zucchini noodles
  • Regular Teriyaki, Fajita, Power, Thai Bowls + salad/soup or chips + salsa on side
• Whole wraps:
  • Traditional, Veggie, Teriyaki, BBQ, Buffalo
• Salads ( ½ with soup or sandwich):
  • Spinach Arugula, Tossed Kale Quinoa (choose ½ bowl/wrap + salad)
• Soup ( ½ with salad or sandwich):
  • Santa Fe Soup

 

Enjoy all these healthy options!

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Lemonade Recipes

Happy Fourth of July Parents!

 

Let’s celebrate this July 4th with some lemonade without the refined sugars and excess calories!  See below for the recipe for an incredibly hydrating, electrolyte-rich lemonade that will leave you feeling refreshed!

 

Electrolyte Lemonade (200+ mg Sodium):

1/2 teaspoon Himalayan Sea Salt

12 oz coconut water

6 oz hand squeezed lemon juice

 

Other INFUSED H20 Recipes:

-Watermelon + Mint

-Mango + Lime

-Lemongrass (juiced) + Strawberry

 

#PRO TIP

Make infused water NOT taste like water by making it into a puree! Puree frozen fruit and herbs, then strain and mix with water and lemon/lime juice.  The more flavors the better!

 

Enjoy!

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Hydration Protocol

With some hot & humid months in the horizon, I encourage you and your athlete to commit to this water challenge with me to stay well hydrated — I DARE YOU!  Here it goes:  Drink 16 oz of H20 every morning the moment you wake up when your body is in a dehydrated state.  Did you know that your muscles are made up of ~75% H20?!?  No wonder losing 2% or more of total body weight can significantly impair performance and decrease muscular strength and power!

 

*Please see the guidelines below for individual H20 goals throughout the day and post-exercise.   And don’t forget to replenish with electrolytes from sports drinks (pre/during/post-exercise), table salt, fruits/veggies, nuts & seeds, and dairy to regulate nerve and muscle function and keep that body hydrated!  Happy drinking, bottoms up!

Minerals in Our Sweat:

Sodium: 460-1840 mg/liter

Chloride: 710-2840 mg/liter

Potassium: 160-390 mg/liter

Magnesium: 0-36 mg/liter

Calcium: 0-120 mg/liter

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Grilling Season

Memorial Day kicks off the start of grilling season!  Grilling is one of the healthiest, lightest ways to cook, but you also want to be conscious of choosing leaner meats.

 

Which cuts to choose:

Poultry: Skinless White Meat or Chicken

Beef: Flank Steak, Top Loin, Sirloin, Porterhouse, T-bone steak, tenderloin, 90% lean ground beef

Pork: Pork Chops or Tenderloin

Lamb: Look for the word “loin”

Fish: Salmon, Tuna, Mahi Mahi, Halibut, Tilapia (thick enough to withstand grill)

 

More Tips:

When shopping, look for cuts with the least amount of visible fat.  The marbling in meat means it is streaked with fat.  *Note: Ground chicken and turkey do not always contain less fat than ground beef because they often contain a mix of dark meat and skin.  Pick ground low fat chicken/turkey breast meat.  Meats labeled “lean” contain <10 grams of total fat, and “extra lean” contain <5 grams of total fat.

 

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Incorporating Vegetables Into Your Everyday Meals

There are a lot of debatable issues regarding nutrition, but we can all agree that VEGETABLES are our friend, not our foe!  How can we include more of these immune boosting, anti-inflammatory and nutrient dense colorful veggies in our diet every single day?!  Well, a great place to start is with a delectable salad.  Set a goal for your family to include a salad with dinner every night.  Building a great salad can be very simple.

 

Just follow these three steps:

 

1)  Choose a dark leafy green (spinach, kale, spring mix, etc.) for the base.

2)  Include chopped carrots, bell peppers, tomatoes, avocados, radishes, celery, sweet potatoes, jicama, etc.

3)  Top with an olive oil, vinegar, or yogurt based dressing and jazz that salad up with a healthy crunch from sprouted toast pieces, roasted chickpeas, brown rice crackers, kale chips, plantain chips, chopped apples, slivered almonds or cashew halves and pieces, etc.

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Breakfast Cereal/Granola Choices

A few questions were raised about how to shop for breakfast cereal/granola.  Below are a few of my top cereal choices that don’t taste like gravel, so your kids will actually enjoy transitioning from cocoa pebbles, cinnamon toast crunch, etc. to some superior options.

 

Cereal Buying Guidelines:

• Look for WHOLE grains (i.e. oats, quinoa, etc.) in the ingredient list.
• 10g of sugar or less.
• At least 3g of fiber in every serving.
• At least 3g of protein in every serving.

 

My Top Cereal Choices:

1) Alpen Swiss Style Muesli

2) Barbara’s Original or Peanut Butter Puffins

3) Bob’s Quick Cooking Steel Cut Oats

4) KASHI GoLean Cinnamon Crisp Cereal or Vanilla Graham Clusters

5) Cascadian Farms Purely O’s or KASHI Heart-to-Heart Toasted Oat Cereal

6) Cascadian Farms Hearty Morning

7) Quaker Honey Nut Oatmeal Squares

8) Kellogg Special K Protein

9) Nature’s Path Millet Rice

 

My Top Granola Choices:

1) KIND Granola

2) Bear Naked Granola

3) Bob’s Red Mill Crunchy Coconut Granola

4) Nature’s Path Pumpkin Flax Granola

 

*Combine any of these cereal/granola choices with 2% milk, Greek yogurt, or FairLife milk for extra protein at breakfasts, snacks, and evening desserts.

 

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Smoothies

Do you ever get tired of the same old smoothies, day after day, week after week?  Well, you’re in luck!  I’ve created some new and fun, EASY smoothie recipes you can refer to and switch things up a bit!

 

Creamy “Nice Cream”

• 1/2 avocado
• 1 frozen banana
• 2 spoonfuls ground flaxseed
• 8 oz unsweetened almond or coconut milk
• Optional: 1 scoop protein powder

 

Daily Greens

• 8 oz coconut water
• 2 handfuls spinach
• 1 splash lemon juice
• ½ cup pineapple
• Squirt of honey
• Ice

 

Cold Brew Smoothie

• 8 oz cold brew (or chilled brewed coffee)
• 1 banana
• Squirt of honey or 2 pitted dates
• 1 scoop protein powder
• 1 Tablespoon nut butter
• Ice

 

Almond Joy

• 12 oz unsweetened almond or coconut milk
• 1 scoop almond butter
• ½ cup blueberries
• ½ banana
• 1 scoop collagen
• 1 scoop protein powder
• Squirt of honey
• Ice

 

The Hydrator

• 8 oz coconut water
• Pinch of sea salt
• ½ banana
• ½ cup berries or cherries
• 2 handfuls of spinach
• 2 spoonfuls chia seeds

 

Complete Meal

• 8 oz unsweetened almond or coconut milk
• 1 Tablespoon nut butter
• 1 scoop whey protein
• ¼ cup rolled oats
• 1 banana
• 2 handfuls spinach
• Few shakes of cinnamon
• Ice

 

Mighty Mango

• 8 oz unsweetened almond or coconut milk
• 1 scoop whey protein
• 1 banana
• 2 handfuls spinach
• Squirt of honey
• ½ cup frozen mango

 

Cake Batter

• 8 oz coconut water
• 1 banana
• 1 scoop protein powder
• 2 spoonfuls chia seeds
• 2 spoonfuls flax seed
• ½ spoonful cocoa powder
• Squirt of honey
• Ice

 

 

 

—–

Diana Robison

MLS, Sporting KC Sports Performance Dietician

5-Ingredient Meals

I get it.  Cooking can seem overwhelming and daunting to the point of giving up before we even make it to the store! But here are some quick meals that 1) don’t require a recipe and 2) are loaded with veggies!

 

1. Chicken + cauliflower/brown rice + coleslaw mix + sesame ginger dressing + peanuts
2. Chicken + whole grain pasta + broccoli + marinara sauce + parmesan cheese
3. Chicken + lentils + kale + pico de gallo + guacamole
4. Chicken + sweet potatoes + stir fry veggies + seasoning/herb blend + lemon olive oil

 

Enjoy!

 

 

—

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Recipe: Protein Power Bites

This easy, peasy protein bite cep not only tastes delicious, but will help your player feel powerful and invincible on the field. Plus, these little gems cost about a forth of the cost of most protein bars!

 

Prep Time: 15 minutes

Total Time: 15 minutes

Servings: makes 8 bites

 

Ingredients

• 1 cup rolled oats (half pulsed in, half stirred in)
• 1/2 cup nut or seed butter
• 1/4 cup flax meal
• 2 T honey
• 2 T coconut oil
• 1/2 teaspoon cinnamon
• 1/4 teaspoon sea salt

 

Instructions

1. Combine ½ cup oats with all other ingredients in high-powered blender
2. Scrap out into medium-sized bowl, combine with other ½ cup of oats
3. Stir to combine, and then get in with your hands to get all ingredients thoroughly mixed together
4. Use a 2 oz. ice cream scoop to make 8 balls.
5. Store in freezer or fridge and enjoy!

 

*NOTE: Eat as is or roll into unsweetened cocoa powder, crushed/freeze-dried strawberries, or unsweetened coconut flakes. To boost the protein, add 1-2 scoops of protein powder per serving. Store in freezer or fridge.

 

 

—

Diana Robison

MLS, Sporting KC Sports Performance Dietician

911 Snacks, Pre-Made Meals & Fast Food

While I always recommend cooking your own meals, I know life doesn’t always allow us to do so. So here is what I call my “911 list”: snacks and meals that can serve as good substitutes when you’re in a rush or simply don’t have the time to cook at home.

 

911 Snacks

• RXBARS or KIND BARS
• EPIC BARS & Grass-fed Jerky
• JACK LINK’S Big Beef Sticks
• Hard Boiled Eggs
• Crunchy Chickpeas
• Nuts & Seeds
• Apples, Oranges, Bananas, Dried Fruit (raisins, dates, figs, apricots, etc.)
• BOARS HEAD Deli Meat
• Smoked Salmon
• Whey or Vegan Protein Powder
• LACROIX or Sparkling Water

 

911 Pre-Made Meals

• TASTY BITE Indian Madras Lentils
• Fresh Thyme Rotisserie Chicken Breast
• Frozen Meals
  • AMY’S
  • EVOL
  • HEALTHY CHOICE Power Bowls

 

911 Fast Food

• CHIPOTLE
• CRAZY BOWLS & WRAPS
• JIMMY JOHN’S Unwich
• CHICK FILA Chicken Salad (ask for sauce on side)
• MCALISTER’S Soup & Salad
• ASK FOR:
  • Grilled Meat
  • Sauce on Side
  • Small Portion Sizes

 

 

—

Diana Robison

MLS, Sporting KC Sports Performance Dietician

Keeping Your Immune System Strong & Healthy This Flu Season

Alas, flu season has decided to return with vengeance … The Center for Disease Control and Prevention (CDC) is reporting another wave of severe infections. 😞

 

Have no fear!  Below are some very important steps you can take to keep your immune system strong and healthy:

1) ALWAYS WASH HANDS! (*Especially before eating, after using bathroom, etc.)

2) Increase consumption of IMMUNE BOOSTING FOODS (*see list below)

3) Supplement with probiotics (https://www.vitacost.com/vitacost-probiotic-15-35-15-strains)

4) Consider taking an immune boosting supplement with Vitamin C + Zinc or ImmunoBoost Shot (*see recipe below)

 

IMMUNE BOOSTING FOODS LIST

ImmunoBoost Shot Recipe

Makes 1 Shot

• 1/2 cup OJ
• 1/4 tsp minced garlic
• 1 T fresh Ginger or 1 tsp. powdered ginger
• 1/2 tsp. Turmeric or Curcumin
• 1/2 tsp cinnamon
• 2 tsp honey

Shake in blender bottle, shake, and drink!

 

Thank you all-stay healthy!

 

 

—

Diana Robison

MLS, Sporting KC Sports Performance Dietician