Yummy Snack Idea

Chocolate rice cake + 1 tbsp peanut butter = delicious, low calorie, protein and carb combo snack!

155 calories, 3g carbs, 9g fat, 5g protein

You can also try adding other toppings such as bananas, raisins,

sliced strawberries, etc!

The Sky is (Not) the Limit

Random thought of the day...

I recently got to thinking about goal setting and my own personal goals. In an attempt at self motivation I thought, "The sky is the limit." But wait! Perhaps I am selling myself short? I mean, there is a lot of space out there beyond the visible sky. Perhaps in order to achieve great success we need to believe in possibilities beyond our immediate vision. Long story short, do not be afraid to dream big.

You may find that the sky is not even close to the limit.

Healthy Holidays!

With the onset of winter weather comes cold and flu season. There are several ways to help you stay healthy through the holiday season!

1.      Eat a well balanced diet

v     Poor nutrition is the most common cause of a weakened immune system.

v     Make sure you eat every 3-4 hours and consume at least 5 servings of fruits and vegetables throughout the day.

v     As the temperature drops, many fruits and vegetables go out of season. The following are available year round:

o       Fruits like oranges, apples, and bananas

o       Dried fruit can be added to trail mix, cereal, or yogurts

o       Frozen fruits can be used to make smoothies

o       Vegetables like lettuce, carrots, and celery

o       Winter squash is a great seasonal vegetable that can be added to stews, casseroles, and soups

2.      Stay hydrated

v     When the weather gets colder, you may not be inclined to drink as often, but it is important to carry a water bottle with you throughout the day and hydrate frequently.

o       Your body is still losing fluid from sweat and evaporating water from skin!

3.      Get quality sleep on a regular basis.

v     Shoot for about 8hrs/night

If you begin to feel sick – Vitamin C and Zinc may help.

In order to reap the benefits of Vitamin C and Zinc, you must consume them year round. They may help decrease severity of your symptoms and the length of time that your symptoms last. Make an effort to consume more of these nutrients in your diet.

Attention Game Time Nutrition Clients!

 You all know that when it come to making changes to your diet I strongly believe in "food first, supplement second." That means that you should focus on making the necessary dietary changes before turning to supplements. Once you have fine-tuned your diet, adding a dietary supplement can help you take your results to the next level. I am excited to have the opportunity to work with our local Hamilton GNC to put together packages and specials for GTP clients only! See the flyer below for details on discounted supplement packages. They are also offering 30% off your first purchase and 20% off each additional purchase. Just print out the flyer or mention Game Time Performance to take advantage of these great deals.

 

Feel free to contact me if you have any questions regarding which supplements would suit your individual needs.

Here's to a Healthy Thanksgiving!

Thanksgiving is all about giving thanks and spending time with loved ones. It has also become a holiday that revolves around massive quantities of food and football! My best bit of advice for a healthy and happy Thanksgiving is to keep in mind the true meaning of the holiday and focus on spending quality time with your family (rather than spending most of your time with food in your mouth). If you are enjoying your company, you will be less likely to overeat. Of course the holidays are no time to be stressed about keeping your diet in check. You should be able to enjoy your favorite holiday delights in moderation.
Here are some other tips for a Healthy Thanksgiving-

Eat before the feast- Eat a balanced breakfast and lunch on Thanksgiving day. If you save your entire appetite for dinner you will be more likely to overindulge at the meal and eat until you are uncomfortably full.

Lighten Up- Prepare healthier recipes by making simple substitutions, such as using low fat or fat free versions of your ingredients. Choose skinless white meat over dark meat with skin and save tons of fat and calories. Fill up on the good stuff, such as salad, vegetables and fruit.

Everything in moderation- There is no reason why you can't have your favorite holiday foods-just keep portion sizes in mind. Have a small taste of everything on the menu that excites you!   

Eat Slowly- Enjoy your food more and eat less!

Drink lots of water- Alcohol and caffeinated beverages can dehydrate your body. Water is calorie-free and good for you!

Stay Active- Make it a holiday tradition to go for a walk with the family before and after dinner. Or organize a pick-up football or basketball game while the food is cooking.

Nutrition Tip of the Day

"Breakfast like a king, lunch like a prince, dinner like a pauper."

This quote, from Michael Pollan's Food Rules, is one of my favorite nutrition tips. For improved health and body composition, front load your day so that you are eating more in the morning and less in the evening (when your body does not need as much energy). Eating a bigger breakfast will increase your energy levels throughout the day and keep you satisfied and less likely to overeat at later meals.

It is important to note that this rule would not necessarily apply to athletes requiring a high energy intake, or for those who train later in the day.

GENERAL TIPS FOR EATING OUT

Eating out and eating healthy can be difficult.  Here are some helpful and

easy tips to help make nutritious decisions:

1.        Avoid creamy dressings; instead, try vinegar and oil, vinaigrette or a light/fat-free version.

2.        Another way to cut calories from dressing is to order it on the side.  You can also do this with condiments and sauces, like mayonnaise.

3.        Avoid ordering food that is smothered, crusted or fried.  These three words indicate high-fat and high-calorie selections.

4.        Pasta dishes that are based in a cream or butter sauce are high-fat.  Try a dish with a marinara (red sauce) base.

5.        Italian restaurants serve enormous portions, try splitting the plate with a friend and ordering a side dish, like a side salad or extra vegetables.

6.        At a steakhouse, ordering a 20 oz. cut of meat is excessive.  Your body can not use 20 ounces of steak!  Try splitting it with a friend or ordering a smaller size portion.

7.        Loaded baked potatoes (with butter, sour cream, cheese, chives and bacon) pack unneeded calories and fat; try ordering a potato with butter on the side or sour cream and chives on the side.

8.        Substitute your order of French fries with another side item, preferably a side salad or an order or fresh, seasonal vegetables!  



Quick Facts – Fluid Needs

·        Of all the factors that can cause early fatigue during workouts, dehydration is the most important.

·        Dehydration decreases performance because it impairs cardiovascular functions, as well as posing serious health problems.

·        Exercise blunts the thirst mechanism; therefore, thirst is not a reliable indicator of hydration status.  You must practice adequate fluid intake BEFORE, DURING and AFTER workouts to prevent dehydration.

Re-hydration Guidelines

Pounds lost	Fluid recommended
1	3 cups (24 ounces)
2	6 cups (48 ounces)
3	9 cups (72 ounces)
4	12 cups (96 ounces)
5	15 cups (120 ounces)
6+	May need additional intervention

REMEMBER: Once you feel thirsty, you are already in the early stages of dehydration!

Perfectly Poached Egg

Eggs pack a ton of essential nutrients, including protein, vitamin D, vitamin A, vitamin E, iron, B vitamins, folate, calcium and more. Today I want to talk about poached eggs, because cooking a perfect poached egg can be a challenging task. Failed attempts can lead to mis-shaped or over-cooked eggs. For a perfectly poached egg start by filling a wide saucepan with water to about 2 inches deep. Bring to a gently simmer (a rolling boil will toughen and twist the whites). Adding a few teaspoons of vinegar will help the egg keep its shape. Crack the egg into a small custard cup or ramekin before dropping into the pan. This will help the egg keep its shape and ensure that the yolk stays intact. Cook for 3 minutes and remove carefully with a slotted spoon. Drain water or blot with a paper towel..and there you have a perfectly poached egg!

Pumpkin Bread!!!

Ingredients

3 eggs (or 4 egg whites)
1 cup sugar
1/3 cup oil (or applesauce)
2 cups Stonyfield Organic Low Fat French Vanilla Yogurt
16oz can pumpkin puree
2 teaspoons cinnamon
3 teaspoons nutmeg
1 1/2 cups all purpose flour
1 1/2 cups whole wheat flour
1 teaspoon salt
1 tablespoon baking soda
1/2 tablespoon baking powder

Directions

Preheat oven to 400°F. Beat eggs until foamy, add sugar, oil, yogurt, pumpkin, cinnamon, and nutmeg and mix well. In a separate bowl sift together both flours, salt, baking soda and baking powder. Add dry ingredients slowly to the yogurt mixture and mix until moist. Pour into 2 greased and floured 9x5x13-inch loaf pans. Bake for 35-40 minutes. Loaves should be golden brown on top. Yields two loaves of bread with 12 sliced each.

Nutrition Facts

Makes 24 servings.
(per slice) Calories 210; Calories from Fat 45; Total Fat 5g; Carbohydrates 38g; Protein 4g; Fiber 2g

Measure Your Success

The scale does not always tell the whole story. A body composition test is a much better way to measure your weight loss/weight gain success. A body composition test will tell you what percentage of your total body weight is fat mass. If you know your body fat % you can then calculate your actual pounds of fat mass and lean mass.

Example: A 150 lb person that has 15% body fat-
150 x .15= 22.5 lbs of fat mass
150-22.5= 127.5 lbs of lean mass

Lean mass is anything that is NOT fat, including muscle, bone, organs, skin, etc. Of all the factors that make up your "lean mass" the only one that can change significantly is your muscle mass. Therefore, if your lean mass goes up or down you can tell if you are gaining or losing muscle. Muscle mass is much more condense than fat mass. If you look at a pound of muscle vs a pound of fat, the muscle will take up much less space. Think of a pound of rocks (muscle) vs a pound of cotton balls (fat). It takes many more cotton balls to make a pound than rocks. If you lose body fat but gain muscle your total weight may stay the same but you will look "leaner" and your clothes will probably fit better. That is why the scale does not tell the whole story.

Example: Take the same 150 lb person who is now 12% body fat-
150 x .12= 18 lbs fat mass
150-18= 132 lbs lean mass

The person may be the same weight, but they lost 4.5 lbs of fat and gained 4.5 lbs of muscle!

At Game Time Performance we use  7-point skinfold method to estimate body fat %. Other methods include hydrostatic weighing, bod pod and bioelectrical impedance. Methods vary in accuracy, but if you are consistent with the method you use, you can determine if the trend of your body fat is up or down. 

The moral of the story is not to get discouraged if you are eating well and exercising, but not seeing much of a drop on the scale. Instead, base your success of the way you feel and the way your clothes fit- or get your body composition tested by a qualified technician.  

Quick & Easy Protein

Pairing protein with carbohydrates will give you sustained energy and put your body in an optimal state for muscle-building. Protein also makes a meal/snack more filling and decreases your cravings for sweets. An active person needs between 0.5 and 0.8 grams per pound of body weight.
Here are some easy ways to add more protein to your diet-

Peanut Butter- Eat with fruit (such as banana or apple slices) or on whole wheat toast or a bagel. It is also great when mixed in with hot oatmeal. Peanut butter is super nutritious, but a 2 tbsp serving has about 190 calories so watch portion sizes!

Greek Yogurt-A portable snack that packs more than twice the amount of protein as regular yogurt!

Beans- High in protein and fiber! Add beans to salads and soups.

Canned tuna or chicken- Quick and easy way to add lean protein to your diet. Eat it on a sandwich or on top of a salad.

Nuts/Trail Mix- A great protein-packed snack to grab on the go! Add nuts to salads, oatmeal or yogurt.

Eggs- An entire egg has about 7 grams of protein.  Before you toss out the yolk, remember that it contains about half of the protein as well as some fat (which you do need as part of a healthy diet)!

Chicken Parmesan Sandwich

Cook Time

20 minutes

Serves

2

Calories

370

Protein

35g

Ingredients

2 boneless, skinless chicken breasts
1/2 tsp garlic powder
1/2 tsp Montreal Steak Seasoning
1/2 tsp dried oregano
1/2 cup tomato sauce
1/4 cup shredded mozzarella cheese
1 tbsp low-fat grated Parmesan cheese
2 Whole wheat buns


Preparation

  ·      Preheat oven to 425 degrees.

  ·      Line a baking sheet with foil and non-stick cooking spray.

 ·        Place two boneless, skinless chicken breasts on the baking sheet, and sprinkle with 1/2 teaspoon of dried oregano, 1/2 teaspoon of garlic power, and 1/2 teaspoon of Montreal Steak Seasoning.

  ·      Bake for 15-20 minutes, then set aside and cover.

  ·      Increase oven  temperature to 450 degrees. 

  ·      Place wheat buns in the oven to toast (take out when the roll is slightly browned).
  ·      Place chicken on buns.

  ·      Spread 1/4 a cup of tomato sauce over each chicken breast and sprinkle with 1 tablespoon of shredded Parmesan cheese and 1/4 cup of shredded mozzarella cheese.
      Place back in the oven for 5 minutes or until cheese is melted.

BREAK-the-FAST

It might sound cliche, but breakfast really is the most important meal of the day! After hours of sleeping (and not eating) your metabolism is working at a slowed pace. Jump start your metabolism by eating a balanced breakfast (with protein and carbohydrates) within one hour of waking up.

Some other benefits of eating breakfast include-

• Sustained energy throughout the day
• Improved cognitive function at school or work
• Less likely to overeat later in the day (when you don't need as many calories)
• Improved athletic performance
• Aids in weight loss/muscle gain

Here are some power-packed breakfast ideas-

• Peanut butter & banana on wheat toast
• Oatmeal made with lowfat milk, dried fruit and 1 tsp brown sugar
• 2 eggs cooked with spinach and lowfat cheese on wheat bagel
• Cold oatmeal (*see recipe below)
• Greek yogurt w/ berries and a granola bar

Cold & Creamy Oatmeal

A PERFECT protein-packed breakfast or snack!

Ingredients-

• 1/4 cup old fashioned oats (any brand)
• 1/4 cup muesli (I like Bob's Red Mill- it has oats, raisins, sunflower seeds, almonds, flaxseeds and walnuts)
• 1/2 container (3 oz) nonfat vanilla Greek yogurt (Greek yogurt has a thick, creamy texture and more than twice the amount of protein than regular yogurt! I like Chobani Greek yogurt.)
• 2/3 cup milk (I use Original Almond Breeze instead of milk because it's low calorie and has a creamy, nutty flavor)
• 1 tsp cinnamon

Combine all ingredients in a bowl and let the mixture sit for 10 minutes to allow the oats to soak up the milk/yogurt. I usually leave it in the fridge overnight so it is ready to eat in the morning.

Nutrition Facts- 275 calories, 45g carbohydrate, 15g protein, 6g fat

Create your own cold oatmeal recipes- try using flavored yogurt or adding fruit, such as sliced bananas or berries.

The Hydration Experiment

Every individual has a different sweat rate.  Even a mere 1% loss of fluid can have negative effects on performance.  Determine your individual sweat rate so that you can properly hydrate your body during and after physical activity.

The Hydration Experiment-
1. Weigh yourself before physical activity in minimal clothing.
2. Take note of how much fluid you drink during your workout.
3. Weigh yourself after your workout in minimal clothing (clothing holds sweat)

Each pound lost is equal to 16 oz (2 cups) of fluid. You also have to account for fluid that you consume during your workout. For example, let's say you weigh 150 lbs before your workout. Then you work out for one hour and consume 16 oz of fluid during the workout. If you weigh 148 lbs after your workout then you could calculate your sweat rate-

150 lbs-148 lbs= 2 lbs lost x 16 oz = 32oz + 16 oz (consumed during exercise)= 48 oz

That means that for every hour that you exercise, you should consume 48 oz (6 cups) of fluid before/after the workout in order to stay properly hydrated.

An easy rule of thumb- Drink 3 cups of fluid for every pound lost during exercise!

What Does it Mean to Eat Clean?

It's time to join the "clean your plate" club! I'm not talking about licking your plate clean before you leave the table. I'm talking about putting healthy, "clean" food on your plate. To put it simply, eating clean means consuming food in their most natural state (or as close to it as possible). Eating clean is not a diet; it is a lifestyle approach to food and its preparation. If you commit to eating clean you will experience an increase in energy and an overall feeling of well-being that comes along with it. You will be able to push yourself harder in the gym or on the field, and recover faster! Here are a few clean eating guidelines that you can begin to incorporate into your life.

1.      Choose fresh fruits and vegetables over canned or frozen. Fruits and vegetables have the highest concentration of vitamins and minerals in their most natural state. They also pack a high amount of fiber, antioxidants, and phytochemicals!

2.      Choose foods with real ingredients. When you look at the ingredient list of packaged food products you will typically find a long list with additives and fillers that you can’t even pronounce. Choose foods with the least amount of ingredients on the label- or better yet, foods like fruits and vegetables that don’t even have a label!

3.      Stick to the perimeter of the grocery store. This is where you will typically find the whole foods- produce, meats, seafood, dairy, grains, etc. The center isles are where you will find most of the packaged and processed snack foods with empty calories (no nutritional value).

4.      Choose USDA certified organic foods when you can. Organic means that the food has been grown or raised without the use of harmful chemical, pesticides, hormones, antibiotics, etc. Organic foods are good for your body and the environment. But beware, organic “snack foods” have just as many calories as their non-organic counterparts.

5.      Follow the 80/20 rule. At Game Time Performance we are all for healthy eating, but we also know that it is difficult to “eat clean” all the time. Aim to eat a clean and healthy diet 80% of the time and indulge in other foods you enjoy 20% of the time. By following this guideline you won’t feel too restricted and you can relax and enjoy yourself when you are out with friends, on vacation, etc.