Simple Ingredient Substitutions for a Healthier Year

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Do you need to recover from weeks of overeating during the holiday season? If so, I am sharing some of my favorite ingredient substitutions with you.

Turkey Meatloaf

Ingredients:
1 lb. ground turkey
4 large egg whites or 2 whole eggs
4 oz. uncooked Old Fashioned oats (measure on a scale)
Vegetable soup mix
1 cup chopped onions
8 oz. mild salsa
2 cloves minced garlic

Directions:
Mix turkey meat and egg whites until mixed throughout. Add salsa, onions and garlic. In a separate bowl mix vegetable soup mix with oatmeal. Combine dry ingredients and wet ingredients into a loaf pan and cook for 45 minutes at 375°F, midway through cooking, top with aluminum foil if top of meatloaf is cooked.

Blueberry Muffins
Ingredients:
1 cup 1% or skim milk
1 egg, slightly beaten
1 tsp. vanilla extract
½ cup applesauce
1 cup oats (quick or old fashioned, uncooked)
1 ¼ cups all-purpose flour (or ½ cup whole wheat flour, ½ cup all purpose flour)
½ cup brown sugar
1 tsp. baking powder
½ tsp. baking soda
1 tsp. cinnamon
1 tsp. salt
1 cup frozen blueberries

1/2 cup oatmeal
2 Tbsp. melted light soft spread (butter substitute)
2 Tbsp. brown sugar

Directions
Preheat oven to 375°F. Spray muffin pan with non-stick spray or use muffin liners. Mix ¼ cup oatmeal with 1 Tbsp. melted soft spread and 1 Tbsp. brown sugar and set aside (streusel topping). Combine all wet ingredients. Mix dry ingredients in a separate bowl. Blend wet and dry ingredients together until just moistened, do not over mix. Add 1 cup frozen blueberries. Let sit for 5 minutes.Top with streusel topping. Fill muffin cups until 2/3 full and cook for 20 – 30 minutes, until top is golden brown and toothpick inserted in center comes out clean.

Creamy Light Mac n Cheese
Recipe modified from: Sidney Fry, RD, Cooking Light September 2011

Ingredients:
3 cups cubed peeled butternut squash (about 1 [1-pound] squash)
1 1/4 cups fat-free, lower-sodium chicken broth
1 1/2 cups fat-free milk
2 garlic cloves, peeled
2 Tbsp. plain fat-free Greek yogurt
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 1/4 cups (5 ounces) 50% light Sharp Cheddar Cheese
1 cup (4 ounces) grated pecorino Romano cheese
1/4 cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided
1 pound uncooked cavatappi
Cooking spray
1 tsp olive oil
2 Tbsp. chopped fresh parsley

Directions:
Preheat oven to 375°.
Combine squash, broth, milk, and garlic in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat.

Place the hot squash mixture in a blender. Add salt, pepper, and Greek yogurt. Remove the center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Place blended squash mixture in a bowl; stir in Cabot Light Cheddar, Pecorino Romano, and 2 tablespoons Parmigiano-Reggiano. Stir until combined.

Cook pasta according to package directions, omitting salt and fat; drain well. Add pasta to squash mixture, and stir until combined. Spread mixture evenly into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Sprinkle remaining Parmigiano-Reggiano evenly over the hot pasta mixture. Lightly coat topping with cooking spray. Bake at 375° for 25 minutes or until bubbly. Sprinkle with parsley, and serve immediately.

Spinach and Artichoke Dip
Krista Ackerbloom Montgomery, Cooking Light 
September 2007

Ingredients:
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
1/2 cup fat-free sour cream
1/4 cup (1 ounce) grated fresh Parmesan cheese, divided
1/4 tsp. black pepper
3 garlic cloves, crushed
1 (14-oz.) can artichoke hearts, drained and chopped
1 (8-oz.) block 1/3-less-fat cream cheese, softened
1 (8-oz.) block fat-free cream cheese, softened
1/2 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (13.5-oz.) package baked tortilla chips or whole grain crackers (about 16 cups)

Directions:

Preheat oven to 350°. Combine 1 1/2 cups mozzarella, sour cream, 2 tablespoons Parmesan, and next 6 ingredients (through spinach) in a large bowl; stir until well blended. Spoon mixture into a 1 1/2-quart baking dish. Sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly and golden brown. Serve with tortilla chips.


Healthy Hash Brown Casserole
Recipe courtesy of Aimee Fortney, Not the Perfect Cook
Makes 6 servings

Ingredients:
Cooking spray
4 Russet potatoes, about 2 pounds total, peeled and cut in half
1 medium white onion, peeled and cut in half
8 ounces light Cheddar or Sharp Extra Light Cheddar, grated (about 2 cups), divided
1 cup 2% Plain Greek-Style Yogurt or Plain Greek-Style Yogurt
1 teaspoon ground black pepper
1 teaspoon ground red pepper (cayenne)
1/2 teaspoon salt

Directions:
1. Preheat oven to 350ºF. Coat 9-inch square or similar baking dish with cooking spray.
2. In food processor fitted with grater blade, grate potatoes and one onion half; transfer to large bowl.
3. With hand grater, grate remaining onion half directly over bowl, scraping all juice and onion from inside grater into bowl.
4. Add 1 cup of cheese and yogurt, black pepper, red pepper and salt; stir until potatoes are coated. Spread mixture in prepared baking dish and top with remaining cheese.
5. Bake for 50 to 60 minutes or until golden.

 


 

Pre-Workout and Post-Workout Meal Ideas

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You’ve seen them. The people who faithfully go to the gym day after day and spend quality time on the cardio equipment and in the weight room. Yet their bodies never seem to make any visible changes. They are training. But they aren’t training smart with a plan that is specifically designed to meet their goals, lifestyle and current state of conditioning. A plan that helps them progress and not just maintain. But, even with the best training program, a person’s progress will be limited if they don’t eat a diet that provides the energy they need while also facilitating training adaptations and helping improve recovery. And though eating well means choosing nutrient-dense foods 90 – 95% of the time, the most important meals for an athlete are pre- and post-workout:

Pre-workout:

In order to sustain your energy levels through your workouts, your body needs food. If you have just 2 hours before you hit the gym, track or field, opt for a lighter snack. Four hours beforehand, opt for meal that is higher in carbohydrate, contains some protein for staying power and is low in fiber and fat (both slow digestion and who wants their stomach busy digesting food when they are about to run sprints?). Lastly, don’t try something new before workouts that may make you a little queasy. For example, spicy food can give you heartburn and greasy food may make you sick to your stomach. Think familiar and easy-to-digest.

Half a cantaloupe with cottage cheese

Snack examples:

  • Cottage cheese and fruit
  • Banana spread lightly with almond butter or peanut butter
  • Yogurt
  • Granola bar
  • Pancakes or waffles

Post-workout:

The main purpose of eating after you workout is to turn a catabolic environment into an anabolic one. In other words – your post-workout meal will facilitate the processes underlying muscle growth, re-hydrate, help curb excess inflammation and restore muscle glycogen. In addition to improving recovery, your post workout meal will help you make training gains.

Post-workout meal ideas:

  • Protein pancakes (Simply pancake mix with added protein powder.)
  • Protein shake
  • Low fat chocolate milk (you’ll need more protein than this if you are lifting weights)
  • Bagel, bread or pita with melted cheese
  • Tunafish or turkey sandwich

Eat so you can train well, don’t hit the gym or run a few extra miles as an excuse to eat more food that doesn’t fit in your training program.

Written by: Rachel Rosenthal & Marie Spano

You Booze, You Lose. How Alcohol Can Wreck Your Athletic Performance

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It’s called a beer gut for a reason. But, over drinking will do more than just cover up those abs you’ve been working so hard for. Take a close look at how it will wreck your athletic performance:

Athletic Performance & Recovery

Alcohol has a number of effects on the body that can impair performance and delay recovery by:

  • Impairing muscle growth in the short-term – decreasing gains you’ve worked for in the weight room and on the field
  • Disrupting your sleep cycle, which impairs how you learn and retain/recall information (slowed reaction time on the field several days after consumption)
  • Decreasing blood testosterone levels for up to 24 hours after consumption which decreases aggression, lean muscle mass, recovery and overall athletic performance
  • Causing nausea, vomiting and drowsiness for several days after consumption

Body Fat

  • Alcohol interrupts your sleep cycle, which decreases your body’s production of HGH (human growth hormone). HGH promotes muscle mass while decreasing fat mass, is critical for recovery (by stimulating protein synthesis) and is important for immune system functioning.
  • Alcohol suppresses testosterone production.
  • Alcoholic drinks are high in calories and metabolized first, before food so extra calories from food are stored as body fat. Because your liver is busy processing alcohol, fat metabolism is delayed.
  • Alcohol also inhibits your body’s absorption of vitamins B1, B12, folic acid and zinc.

Dehydration

Alcohol is a diuretic that leads to dehydration and electrolyte imbalances. And, dehydration can increase one’s risk of muscle cramps and other muscle injuries.

For all of the younger athletes reading this who feel peer pressure about drinking, think about this, the effects of 3 drinks will last a few days. Drink on Thursday and your reaction time on Saturday will still be impaired (and it may be impaired on Sunday too). Need an out? You just got one. Need another out? Use my all time favorite response when someone asks if you want a drink, “That’s a Clown Question, Bro.”

References:

  • J Clin Endocrin & Metab 1980;51:759-764.
  • Firth G. Manzo LG. For the Athlete: Alcohol and Athletic Performance. University of Notre Dame; 2004.
  • J Am Acad Dermatol 43(1 Pt 1):1-16.

UGA vs. Georgia Tech – Tailgating with Georgia’s Finest Foods

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UGA vs. Georgia Tech is one of college football’s most intense rivalries, dating back to 1893. It has been described as Clean Old-Fashioned Hate complete with taunting, pranks and a sea of gold, navy, red and black. But, you can do even more to show your school pride by choosing Southern foods from each side of the football battleground. Just follow these 3 easy tips I discussed on CBS Better Mornings Atlanta. You can see the video by clicking here.

1. Drink Wisely if you are going to drink alcohol (and no I don’t encourage drinking and if you are an athlete, I’ll tell you a number of reasons to cut down or cut out alcohol), at least choose local brew. Georgia Tech fans have several beers to choose from Red Brick Brewing Company’s lineup (formerly Atlanta Brewing Company). UGA fans should support Athen’s based, Terrapin Beer Company.

And of course, responsible drinking means alternating every alcoholic drink with water or another non-alcoholic beverage so you stay sober and avoid a hangover the next day.

2. Step Up Your Seasoning

Gourmet chefs rely on the best marinades they can find and, if you live in Atlanta and you are looking for healthy flavorful seasoning blends, turn to Mo’Spices Low Sodium Abodo Seasonings out of Marietta. Abodo is the perfect blend of Latin Spices and seasonings that will transform your food into a delicious dish (see recipes below). But, even GA Tech fans can’t get enough of UGA graduate Gena Knox’s Fire and Flavor line to spice up their burgers, poultry, fish and other dishes. Fire and Flavor has an extensive lineup of seasonings, easy brining kits (they have me sold on brining!), cedar planks and more. I can’t wait to try several of the recipes in Gena’s two cookbooks.

3. Put Some New Recruits in the Game

If you’ve been bringing the same ol’ same ol’ chips, dips and brownies to every tailgating party this year, it’s time for a change and to put some faith in new recruits that are proven winners at the Taste of Georgia contest in 2012. Lauri Jo’s award winning Muscadine Pepper Jelly pairs well with cream cheese served with whole grain crackers. If your guests want chips though, she also has a fabulous salsa. And, if you want a delicious grab and go treat that combines two favorite Southern foods, check out Grit Bits and Gourmet Goodies Vidalia Onion Grit Bits.

White Bean Chicken Chili  (recipe from Monique of Mo’s Spices & Seasonings)

Ingredients

  • 1 lb. 98% lean ground chicken
  • 1 medium onion, chopped (I added 3 onions but I love onions!)
  • 2 cups cooked Navy beans (I used canned Navy beans and rinsed them well to rinse the sodium off for my guests who need low sodium meals)
  • chili powder to taste
  • Mo’Spices Adobo (season to taste)
  • Mo’Spices Seasoned Sea Salt (season to taste)
  • No Salt or Organic Ketchup, to taste
  • olive oil

Directions

  1. Saute’ onions in oil until translucent
  2. Scoop onions to the perimeter of the pan, add ground chicken and brown
  3. Season browned chicken with Mo’Spices Seasoned Sea Salt
  4. Add navy beans to the browned chicken and onions
  5. Mix in chili powder and Mo’Spices Adobo (I don’t love chili powder so I left this out completely)
  6. Cook for about 5 minutes on medium
  7. Add ketchup and mix well (I left this out too and let people add ketchup as desired)
  8. Simmer for about 10- 15 minutes

Four Fast Breakfast Ideas

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Fruit and yogurt by Celeste Lindell

Breakfast may be one of the most important meals of the day because it provides energy for your morning and spikes muscle protein synthesis (when you wake up after an overnight fast your body is breaking down muscle tissue until you eat a protein-rich meal).

Include at Each Breakfast Meal:

High Quality Protein. Choose a breakfast that contains at least 30 grams of protein if you are over about 25 years of age or want to lose weight. Research shows that consuming protein at breakfast is especially important for keeping us satiated (full) for a longer period of time.

Carbohydrate. After an overnight fast your body craves carbohydrate, your primary source of energy to fuel brain and body. Choose slower digesting, nutrient-rich, high fiber carbohydrates. Fruits, vegetables and old fashioned oatmeal are all great options. If you plan on working out right away, eat a small lower fiber (fiber makes food take longer to digest so it will sit in your stomach) snack or breakfast. Toast, a banana or a few pancakes are light and easy to digest options.

Water. Your body hasn’t had anything to drink in hours. Drink a full glass of water before you eat or with your meal.

Quick Breakfast Ideas

Looking for a little morning inspiration? Check out these four fast breakfast ideas from Rachel Rosenthal:

Tastes like Homemade Cinnamon Oatmeal: This meal is ready in about 3 minutes. Mix plain instant oatmeal with water, milk, or your favorite milk substitute. Once cooked, stir in walnuts and blueberries. Finish it off with a dash of cinnamon, which may help support healthy blood sugar levels. Now pop it in the microwave. All natural, no sugar added. If you can’t think of a protein-rich food that goes alongside this dish, cook your oatmeal in egg whites!

Not so Plain Greek Yogurt: Greek yogurt has more protein than regular yogurt and by adding a few ingredients you can have a super fast protein packed meal on the go. Add ground flaxseed for it’s omega-3 alpha linoleum acid (ALA) content and nutty flavor; mix in ½ cup of all bran cereal for texture and to satisfy your hunger for hours (fiber slows down digestion). If you like a little sweet taste without the calories, add stevia and raspberries.

On the go Smoothie: Smoothies make great, go-to meals. Mix unsweetened almond milk, unflavored protein powder of your choice, crushed ice, a banana, and a tablespoon of natural peanut butter in a blender. If you are feeling adventurous you can add some chia seeds for some extra omega-3 ALA and for a little staying power (chia seeds are loaded with fiber). Blend, pour and go!

California Toast To Go: Toast your favorite kind of whole wheat bread, then add a few slices of avocado, fresh sliced mozzarella and grape tomatoes. Drizzle olive oil, salt and pepper to taste. If you want more protein, add scrambled eggs and make it a sandwich for the road.

There are tons of options out there for breakfast that do not take much time, but are packed with protein, carbohydrates, healthy fats, vitamins, and minerals to start your day off on the right foot. All of these recipes can be tailored to your liking by switching out different fruits or nuts to make them your own. I hope these recipes inspire you to have more fun with breakfast and enjoy it even on the go.

 

The Great Gluten Debate

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Get two passionate Italian scientists in the room and you are in for a show. If the nitty gritty details about mucosal villous atrophy sound about as exciting as reading a manual on how to fix your vacuum cleaner, at least you’ll be entertained by the Cramer Mad Money Style voice inflections, common pop culture references and overly expressive hands gestures that put a non-verbal exclamation point on every sentence!!! The Great Gluten Debate Face-off between two world renown scientists, Stefano Guandalini, MD  from the University of Chicago Celiac Disease Center and Alessio Fasano, MD from the University of Maryland Center for Celiac Research did not disappoint.

Fasano said two things must be present for you to have celiac disease, an autoimmune digestive disease: you have the gene and you consume the trigger (gluten). Celiac disease is under diagnosed – there are many people who have it yet they have no idea that they have celiac disease. Fasano said 3 million people likely have celiac disease but less than 5% have been diagnosed. Some of the symptoms he spouted off at warp speed include:

  • anemia and fatigue – by far the most common symptoms in adults
  • delayed puberty
  • dermatitis herpetiformis
  • short stature
  • dental enamel hypoplasia

A comprehensive list of Celiac disease symptoms is available here.

Initial screening tests often include a celiac panel including a test for Immunoglobulin A, which is 90-98% sensitive and 94-97% specific for celiac disease (sensitivity means this test returns an accurate result in about 90-98% of patients screened).

Gluten is in all forms of wheat including spelt, kamut, malt, couscous, bulgar, triticale, einkorn and faro while rye and barley are related grains. Think of gluten like a long beaded necklace. According to Dr. Fasano, some of the beads (gliadin) stand out and create problems. In a person with celiac disease, the gliadin “beads” are the toxic part of gluten. Celiacs can tolerate a miniscule amount of gluten in their diet, about 10 milligrams. How much is 10 milligrams? Flip over the back of a multivitamin and take a peek at how many milligrams of each vitamin and mineral are packed into that pill or tablet and you’ll see 10 milligrams is next to nothing. Though there are about 400 new gluten free products introduced into the marketplace every year, navigating the maize of avoiding gluten can be a challenge for a number of reasons including cross contamination (French fries cooked in the same oil with anything breaded for example) and food service personnel may not understand how to keep gluten free meals completely separate from regular gluten-containing dishes. Distilled vinegar is gluten free, vinegar that isn’t distilled probably isn’t. Oats are only gluten free if they are processed, handled and packaged in a gluten free facility (otherwise, each step of the way they can be contaminated with gluten). Fasano said Triumph Dining books and apps are very helpful for people who need to navigate gluten-free grocery shopping, cooking and eating out at restaurants.

So, aside from the sheer entertainment value the biggest difference in opinion between Fasano and Guandalini was about grain intake in the normal, non-celiac disease population. Fasano said “modern wheat is a chronic poison,” and “grains are not good for us.” He also mentioned that the Paleo diet is intrinsically gluten free (all Cross Fitters are slapping high fives right about now saying “I knew it!”). Guandalini believes those without celiac disease can easily enjoy their wheat and other grains without a problem. And, he takes his own advice devouring the most delicious Italian bread and gnocchi Chicago has to offer.

Mitigating the Pain of Overtraining

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In college our cross country coach would often tell us to run an easy 60 minutes on Sundays after our Saturday races. The temptation to run further, just to see how long I could go, was too much and I’d often be out there for 2 hours (not to mention a few times I got lost and was frantically trying to find my way back to anything that looked remotely familiar). Ten hill repeats turned into 15 or 20 and taking a rest day meant cross training. My quest to become better and love of training meant I put in “junk miles” – miles that probably didn’t help me race faster and could have actually hampered my recovery and therefore my performance.

Athletes must learn to walk the fine line between training enough to facilitate improvement while not doing too much. In addition to the sheer stress on a person’s body, practice, games, races and time in the weight room all require mental energy as well.

Overtraining can present itself in a variety of ways but there are two main type:

Overreaching: Acute overuse

Acute overuse is the most common type of overtraining. It causes short term drops in athletic performance which may last days or weeks. Symptoms range from muscle pain to a more serious condition – rhabdomyolysis, severe muscle damage which can lead to kidney failure and even death.

Overtraining: Chronic overuse

Chronic overuse is associated with longer term drops in performance which may never be restored.

How can you distinguish training to gain (better performance) from overtraining? Here are several common signs and symptoms:

  • Increased heart rate
  • Increased blood pressure
  • Loss of appetite
  • Decreased body mass
  • Problems sleeping
  • Emotional instability
  • Early onset fatigue
  • Decreased resting heart rate
  • Decreased blood pressure

Currently there is no perfect test, equipment, or methodology that can predict overtraining or create an optimal workout. Athletes must know the early signs and symptoms of overtraining, understand the way their body reacts to training, conduct appropriate nutrition practices to ensure recovery, properly deal with stress, and adjust based on results.

 

 

 

 

 

 

Don’t Let Halloween Treats Scare You!

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If Haunted Houses, goblins and ghouls aren’t scary enough this Halloween, the candy your kids bring home or the overflowing bowl of sweet treats in your office may leave you frightened. However, I have 3 simple tips for a healthier Halloween. Check them out on this Let’s Talk Live DC TV segment:

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I had the pleasure of working with Pirate’s Booty, KIND Healthy Snacks and Wonderful Pistachios on this segment.

Sleep – a Critical Component to Sports Performance

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Years ago hitting the gym and throwing around some steel was considered the most critical aspect of sports performance training. However, in more recent years a more comprehensive model of performance has developed based on decades of research on nutrition, sleep, psychology and several other critical components of an athlete’s training regimen. As a sports dietitian with an Exercise Science degree and CSCS, I focus mainly on food & supplements though I sometimes discuss training. But lately I’ve found that I’m also talking about the importance of sleep with my athletes. This topic comes up once I realize they are too tired to plan and prepare their food. Days of sleep deprivation also leads to poor food choices. If an athlete is tired and hungry, caring about good nutrition will be thrown on the back burner while finding food fast becomes the main priority. Quick and cheap turns into a double cheeseburger with fries. And, aside from failing to implement all aspects of their nutrition plan, skimping on sleep also interferes with an athlete’s training and performance. Studies show chronic sleep deprivation leads to:

  • decreased sub max and maximal lifts in the weight room
  • delayed visual and auditory reaction time
  • slowed decision making
  • impaired motor functioning
  • reduced endurance
  • increased fatigue, decreased energy
  • exercise feels harder than it normally is (increased rating of perceived exertion)
  • less efficient glucose metabolism
  • reduced leptin and increased ghrelin
  • decreased growth hormone secretion
  • increased risk of injury
  • elevated cortisol levels which may interfere with tissue repair and growth
  • impaired insulin sensitivity in fat cells = more fat in your bloodstream (over time this may contribute to obesity, Type 2 diabetes and cardiovascular disease).
  • decreased production of leptin, a protein produced in fat cells that tells your brain you have enough energy (fat) stored away so there’s no need to gorge yourself on food. Low leptin = you get hungry and eat.

According to research presented by Cheri Mah,a Stanford University sleep expert:

  • one night without sleep is the equivalent of being legally intoxicated
  • 4-5 hours of sleep for 4 days = 24 hours awake = legally intoxicated
  • 4-5 hours for 10 days = 48 hours awake

Mah’s 8 Strategies to Improve Sleep and Recovery:

  1. Adults should aim for 7-9 hours of sleep. Athletes need 8-10 hours of sleep (and getting in bed at 10 and waking up at 6 doesn’t mean you are getting a full 8 hours since it takes a while to actually fall asleep).
  2. Establish a consistent sleep schedule.
  3. Sleep like a caveman. It should be dark, quiet and cool. All electronics should be off and silent (or program in numbers for emergency calls only and set your phone for these emergency calls). All small lights on electronics should be covered up as these can interfere with sound sleep.
  4. Adults should only sleep when tired. If unable to sleep after 45 minutes, it is wise to get up and do a non-stimulating activity for 15 minutes (reading) then return to bed.
  5. Establish a 20-30 min routine before bed that includes non-stimulating activity. No computers, TVs or video games.
  6. Refrain from alcohol which impairs your sleep quality and fragments sleep preventing the deep sleep that is so critical for recovery (this is why people complain of being exhausted the day after they drink).
  7. Avoid heavy food, any foods that could cause heartburn, spicy foods etc.
  8. Take 20-30 minute power naps and pre-game naps (unless these interfere with the ability to sleep at night). Mah has found this improved alertness by 54%, improved performance by 34%

Matthew Edlund, M.D. takes it even further with the notion of morning people performing better during the day, night owls performing better at night, and both having to combat jet lag (each 1 hour time zone change takes a person 1 day to adjust; this is why West Coast teams beat East Coast NFL teams on Monday Nights). Check out Edlund’s article here. Sleep affects several aspects of training and performance (as well as body weight). Any athlete who wants to feel their best and reach peak performance should take a comprehensive approach to training which includes sound sleep habits.

Looking for the Best Nutrition Bar?

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Nutrition bars fit a need: they are convenient. Portable nutrition at it’s best, no stopping, no drive throughs and your hunger pangs are taken care of in an instant.

So which bar is best for you? That depends on your particular nutrition needs. However, most people are looking for one is either low sugar or low carb, high protein or gluten free. Find out what bar is right for you by checking out this article on Superstar Bars.

Or, if you check out bars by allergens, take a look at this bar chart (and if you have a bar that is free from typical allergens, please comment so I can add it!).

Thanks to dietitian Leah Holcombe for her work on this!

Disclosure: I consult with Clif Bar and KIND Healthy Snacks.