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.