Bruin Athletes: Get in your Daily Dose of Omega 3 Fatty Acids

Omega-3 and omega-6 fatty acids are an important part of a healthy diet. Neither can be made by the body, so they must be obtained from the foods that we consume. In order to achieve optimal health, it is important to have the proper ratio of omega-6 to omega-3 fatty acids. However, most Americans consume a much greater proportion of foods that are high in omega-6 fatty acids (from poultry, eggs, and most vegetable oils) than foods high in omega-3 fatty acids (from walnuts, salmon, and flax seeds).

The main function of omega-3 fatty acids is to reduce inflammation, making them even more important for athletes. As an athlete, you are constantly exercising and using repetitive motions, resulting in muscle tears, swelling, and inflammation. This is why you sometimes feel pain and soreness after a tough workout. Eating foods high in omega-3s will reduce these symptoms, helping you to recover faster and so that you can train harder. They will also help to prevent you from getting injured.

Remember that the heart is a muscle and consuming enough omega-3 fatty acids will help to reduce inflammation of the heart, allowing it to pump oxygen throughout your body more efficiently and therefore helping you to perform at your best! Another benefit of omega-3s is that they can help to prevent you from getting sick by boosting your immunity.
By now you should be convinced that eating plenty of omega-3 rich foods will benefit you as an athlete, here are some easy ways to incorporate them into your diet!

-Sprinkle ground flax seed or chia seeds into your cereal, yogurt, or smoothies (1-2 Tbsps)
-Eat a serving of walnuts every day (8 halves)
-Eat more salmon! You can buy canned salmon and incorporate it into a sandwich or on a salad (aim for 2x/week)
-Replace vegetable oil with olive oil
-Eat more soybeans, navy beans, or kidney beans (think handful portion). All are a great source of omega 3s!
-If you are considering a fish oil supplement, talk to Emily about the best one for you!


Getting plenty of omega-3s is just as important when you are in the off season as when you are in season. A diet rich in omega-3 will help to keep you healthy, prevent injuries, recover faster, and perform your best!

Fueling Bruins,
Maryann Boosalis
UCLA Sports Nutrition Intern

Bruin Performance Nutrition:Fueling Up Pre and Post Workout

As an athlete, you know the importance of having a nutritious snack before working out. Doing so allows you to have better concentration, more energy, and increased endurance. Having a healthy snack right after exercising is just as important because it helps to repair your muscles and replenish your glycogen stores. Try to eat within thirty minutes of working out because this is when your cells are able to absorb nutrients the most efficiently.
Our bodies have different nutrient needs before and after exercising, and it’s a good idea to keep this in mind when making snack choices. Pre-workout snacks should consist mostly of carbohydrates, since this is the macronutrient that provides the most readily available energy for our bodies. You want to make sure to stick with simple and easy to digest carbohydrates and avoid large meals or high fiber foods such as beans. If you are eating about an hour before exercising, adding a little protein can help as well because it will keep you from getting hungry during your workout. A snack consumed within half an hour or less of exercising should be kept simple, with easy to digest carbs such as applesauce. Try to avoid eating fat before working out since it will make you feel heavy and also causes stomach problems for some athletes. Some great pre-exercise snack choices include:
-Fruit smoothie
-Oatmeal with fruit
-Toast with a banana or one tablespoon of jelly
- Fruit salad
-Pita with hummus
-Rice
-An apple with string cheese

Your body requires more protein after you exercise than before, but you still need to get plenty of carbohydrates. Remember that the protein is necessary to repair your muscles and the carbohydrates are needed to refuel your glycogen stores. Try to avoid eating foods high in fat right after exercising because fat will slow the absorption of the carbohydrates and protein. One of the best post-exercise snacks is chocolate milk, which has plenty of protein, carbohydrates, and vitamins to keep you healthy and performing your best. Other excellent post-exercise snacks include:
-Low-fat Greek yogurt or cottage cheese with fruit
-Egg white omelet with whole wheat toast
-Low-sugar cereal or oatmeal with skim milk
-Brown rice bowl with vegetables and chicken or fish
- A sandwich with turkey, chicken, or tuna

Everyone is unique in the way that their body reacts to different foods. What’s important is to find simple and healthy foods that work for you. If you are going to experiment with different foods, it’s best to do so out of season. Never try a new breakfast the morning of a competition! One final reminder: never forget the importance of adequately hydrating before, during, and after exercise!
Fueling Bruins,
Maryann Boosalis
UCLA Sports Nutrition Intern

Hydrate For Success!

We’ve all heard time and time again that it is important to drink enough fluids, but do you know why, how much, when, and what to drink? If you want to perform your best, you need to make sure you are hydrating your body properly. Read on to learn more!
Why?
Drinking enough fluids is vital for your optimal athletic performance! Dehydration can result in:
• Increased body temperature
• Increased strain on your heart
• Increased glycogen utilization (which will cause you to become tired faster)
• Decreased mental clarity
• Decreased athletic performance
How much?
Every athlete requires different amount of fluids depending on factors such as sweat rate, length of exercise, temperature, and how much gear is worn. Basically any factor that causes you to sweat more will indicate a need for increased fluids.
One way to determine if you are sweating a lot during exercise is to weigh yourself before and after exercising. Aim to drink 16-24 oz. of fluids for every pound that you lose during exercise.
Take caution: you CAN drink too much! Overhydrating may cause hyponatremia (low levels of sodium) which can have very serious complications. In general if you drink no more than one cup of water every twenty minutes, you will avoid being overhydrated.
The easiest way to tell if you are adequately hydrated is to look at your urine color. Your urine should be the color of light lemonade. Clear urine means that you are overhydrated and dark urine means that you are dehydrated. If your urine matches colors 1-3 in the chart to the right, you should be adequately hydrated. Be aware that taking B vitamins will cause your urine to be bright yellow and this is not an accurate indication of your hydration status.

When?
It is important to be adequately hydrated before you begin your workout or competition in order to perform your best. You should start hydrating 4 hours prior to exercising. A 150 lb. athlete will need to drink about half a liter of water within the four hours before exercising to be adequately hydrated. The urine test can help to let you know if you need to drink more or less water.
It is also important to drink fluids during exercise. Make sure to drink 7-10 ounces of fluids every 15-20 minutes if you are exercising for over an hour.
As a reminder, you should drink about 16-24 ounces of fluids after exercise for every pound lost. No need to chug the whole amount right away! Just be sure to get them in within 4 hours of finishing your workout.
What?
In order to replace carbohydrates and electrolytes lost during exercise, it may be necessary to drink more than just water.
If you are exercising for more than two hours or if you sweat a lot, you will need to replace your sodium with a sports beverage. Endurance athletes will also need to replace carbohydrate losses in order to replenish glycogen stores and avoid “hitting the wall”. Gatorade is a great option for replacing both sodium and carbohydrate losses.
Hopefully now you have a better understanding of how to properly hydrate yourself so that you can perform your best! Remember that everyone is unique in the amount and type of fluids they require. If you have any questions, feel free to set up an appointment with Emily or Michelle.

Fueling Bruins,
Maryann Boosalis
UCLA Sports Nutrition Intern

Go Green for Earth Day!

Did you know that this Monday, April 22nd is Earth Day? Earth Day is a day to be thankful for our environment and serves as a great reminder that we should be doing our part every day to keep it clean and protected. As an athlete, you understand the importance of having clean air to breathe and plenty of fresh water to drink; so let’s do our part and start to make some small changes to help protect our earth.
What can you do?

There are many things that you can do to help protect our earth: recycle, walk or use a bike instead of drive, purchase a reusable water bottle instead of plastic bottles and plant a tree are some great examples. Nutritionally you can eat more plant based foods. The production of meat and meat based products takes a huge toll on the earth when compared to plant based proteins. Plant based proteins are also lower in fat, higher in protein, and chock full of vitamins and minerals, all of which will help you to stay healthy and perform your best in competitions.

Which plant based foods are good sources of protein?
• Tofu
• Beans and lentils
• Eggs
• Natural peanut butter or almond butter (also high in fat, so watch the portion size)
• Most veggie burgers
• Quinoa
• Edamame
• Meat substitutes

This doesn’t mean you have to go completely vegetarian or vegan to make a difference. Simply adding more fruits and vegetables into your eating routine and eating less meat will be enough to help protect the earth as well as keep you healthy. You can also start by skipping meat one day of the week, such as Meatless Monday (www.meatlessmonday.com).


When you do choose to eat animal protein, remember the saying, “the fewer the legs, the better”. This means that protein from animals with two legs, like chicken or turkey, is lower in fat and healthier for you than protein from animals with four legs, like beef and ham. Fish is also a great option with a goal of 2 servings per week. Canned salmon and tuna (packed in water) are pretty affordable while being high in protein and low in fat. Pink fish like salmon are higher in fat than white fish, but they provide a good type of fat called omega 3 fatty acids, which can help to prevent inflammation and will help to keep you healthy.

For more information on earth day and ways that you can get involved, visit: www.earthday.org!

Fueling Bruins,
Maryann Boosalis
UCLA Sports Nutrition Intern

More Healthy and Fast Recipes!

All college students are busy, and as a student-athlete, you most likely have a lot on your plate. Time management is very important, but make sure that you leave some time to prepare healthy meals. Eating foods that are nutritious and healthy will not only help you to feel great but will also allow you to perform your best in competition. Luckily, eating healthy doesn’t have to take up a ton of time or money. Here are some easy and healthy breakfast, lunch, and dinner recipes to get you started:

Breakfast

Yogurt or cottage cheese bowl



Combine 1 cup of fat free plain yogurt or cottage cheese with 1/2 cup of raw oats. Top with fresh fruit and 1/4 cup of unsalted nuts of your choice, or a tablespoon of natural peanut butter.

Breakfast wrap

Start with a whole wheat tortilla. Cook up 4 egg whites or 1 whole egg and 3 egg whites with any veggies that you have on hand (mushrooms, onions, and peppers are great options). Add sliced deli meat to up the protein. Optional toppings: salsa, non-fat plain greek yogurt, 1/4 avocado, or 1/4 cup of low-fat cheese.

Oatmeal

Cook 1/2 cup of plain oatmeal on the stove. Add two egg whites to the pot in order to increase the protein. Serve with fresh fruit and 1/4 cup of unsalted nuts of your choice, or a tablespoon of natural peanut butter.

Fast egg sandwich



Toast 1 whole wheat bagel thin or English muffin. In a small bowl, microwave 3-4 egg whites or 1 whole egg and 3 egg whites with spinach leaves and a dash of salt. Place in the microwave for 1 minute and 30 seconds. Watch the eggs so that they don’t overflow. Spoon egg out of the bowl (they will come out in a single patty) and place on the English muffin or bagel thin. Optional: smear a wedge of light Laughing Cow cheese on the muffin or bagel thin. Top with tomato, avocado, or any other desired vegetables.

Fruit Smoothie

Combine 1/2 of plain non-fat yogurt or Greek yogurt with 1 cup of frozen berries, a handful of ice, 1/2 banana, almond milk or milk to taste, and 1 tbsp of natural peanut or almond butter. Optional: add a handful of spinach (you won’t be able to taste it!).

Banana Oatmeal Smoothie



Combine 1 whole banana, 1/2 cup plain non-fat yogurt or Greek yogurt, 1 handful of ice, 1/4 cup raw oats, 1 tbsp natural peanut or almond butter, almond milk or milk to taste. Optional: sweeten with 1 tbsp of honey.

Lunch and Dinner

Turkey Wrap

Top one whole wheat tortilla with three slices of deli-style turkey breast, mustard, lettuce or spinach, tomato, and any other veggies that you have on hand.

Healthy Egg Salad Sandwich

Combine 1 whole egg and 1 egg white (hardboiled), 2 tablespoons of plain non-fat Greek yogurt, 1 tsp spicy (or regular mustard), and black pepper. Spread the egg salad on wheat bread or in a whole wheat wrap. Optional: add lettuce and tomatoes.

Loaded Sweet Potato



Prick one sweet potato with a fork 3 to 4 times. Microwave on a paper towel on a microwave-safe plate for 4 to 5 minutes. Split open lengthwise and top with 2 tbsp. nonfat Greek yogurt, 1 tbsp of all natural peanut or almond butter and fresh berries if you have them on hand OR you can go the savory route and top it with black beans, salsa, Greek yogurt, and guacamole.

Veggie Burger

Purchase any low-fat veggie burger and cook it following the directions on the box (microwaving is usually ok). Place on a whole wheat bun or in between two slices of whole wheat bread. Top with spinach or lettuce, tomatoes, peppers, onions or any other veggies that are on hand. Optional spreads: mustard, low-fat mayo, or hummus.

Tuna Pita Sandwich



Use one can of white tuna packed in water; combine with 3 tbsp of plain non-fat Greek yogurt, 1 tsp of spicy (or regular) mustard, and a pinch of black pepper. Cut the pita pocket in half and toast it, then stuff the pita pocket with the tuna salad and add lettuce and a couple tomato slices.

You can always get creative and modify any of the previous recipes based on whatever ingredients you have on hand. Just make sure to always include lean protein, complex carbohydrates, and healthy fats so that you will have plenty of energy throughout the day!

Maryann Boosalis
UCLA Sports Nutrition Intern

Healthy Fast Food at Home!

Not much of a cook? Don't have 30 minutes of more to prepare a meal? So busy that the thought of cooking seems unrealistic? These are very common statements that I hear from Bruin Athletes. Between busy practice schedules, class, and studying cooking a meal seems like a dream!
Instead of stopping by a fast food restaurant, think how of quick, fast meals that you can make at home! By making meals at home you can control of nutrient quality, energy, sodium, and fat!
A recent study found that a single junk food meal (example was a sandwich made with sausage, egg, and cheese-58% calories from saturated fat) that was high in saturated fat could harm your artery walls. Keep your arteries strong can help protect your heart health life-long!

There are some quick, easy, and fast recipes to fuel your body the right way!

Healthy Fast Food

Breakfast- whole wheat English muffin with favorite low-fat cheese and hard-boiled egg sliced

Whole wheat waffles topped with banana slices, peanut butter,and dash of light syrup (favorite brand is Van's Flax or Kashi Go Lean Waffles)

Yogurt parfait- low fat Greek yogurt with blueberries and handful of your favorite cereal

Lunch/Dinner Options

Sandwich roll-up
Whole wheat Flat-Out bread or whole wheat tortilla with shredded mozzarella cheese, sliced turkey breast, spinach. Pop in microwave for 15-20 seconds (until cheese is melted). Roll up and cut up in pinwheel slices.

Peanut butter and jelly sandwich
Use all-natural peanut butter and all natural jam on two slices of whole wheat bread

Veggie Burger
Favorite brand of vegetarian burger-microwave for one minute, add in sliced tomato and lettuce,and spread with mustard or ketchup, or spoonful of guacamole. Use whole wheat English muffin or bun!

Healthy Quesadilla
Use 2 percent sharp cheddar cheese, handful of canned beans and add between 2 whole wheat tortillas. Microwave for 1-2 minutes. Top with salsa and guacamole.

So you can fuel your body well with limited time and minimal cooking involved! Change your mind-set about being able to prepare healthy "fast food"!
What more options? Stop by for a list of great options to fuel properly throughout the day!
Fueling Bruins,
Emily Mitchell, MS, RD, CSSD, CDE

Study: J. Cantin, S. Lacroix, A. Nigam. 390 Does the Adherence to a Mediterranean Diet Influence Baseline and Postprandial Endothelial Function? Canadian Journal of Cardiology, 2012; 28 (5) DOI: 10.1016/j.cjca.2012.07.367

Mindful Eating During Finals Week!

Stressed Out over Winter Quarter Finals? Don’t let stress cause you to "lose" to overeating. A recent study published this month found that eating while distracted increased the amount you consumed by 10 percent. Surprisingly, it also increased the amount you would eat at a later meal by more than 25 percent!

Follow these tips “Mindful Bruin Eating” Tips during a hectic finals week to perform your best both in the classroom and on the field!

Ten Tips for Healthy and Conscious Eating

- Keep track of everything you eat and drink. Write it down as soon as you swallow so you don’t forget! Include the type of food or beverage, amount, time, physical feeling of hunger vs. fullness, etc.

- Make sure your meal plates are plenty of VEGETABLES, LEAN PROTEIN and WHOLE GRAIN foods. Whenever you normally eat white or “enriched” bread, cereal, rice or pasta; substitute it with a whole grain version for more fiber and vitamins to maintain your energy level through the week!

- FRESH FRUITS and VEGETABLES throughout the day! Eat at least 2-3 servings of fresh fruits and 3-4 servings of vegetables each day.

- Eat throughout the day rather than “saving” your appetite for a meal. Smaller, more frequent meals (every 3-5 hours) will help keep your energy level more consistent. Start listening to your body’s signals regarding hunger and fullness!

- Keep “junk food” and “trigger” foods out of your dorm room or apartment. Out of sight, out of mind!

- Include good sources of lean protein with your meals: chicken, fish, shellfish, legumes, eggs, dairy products, soy products, and lean meats.

- Use low fat, fat free and lean dairy and animal products. High fat foods can make you feel tired and lose focus over studying.

- Choose calories you can chew – that means drinking more water instead of juice, fruit punch, regular sodas, alcohol, and specialty coffees.

- Shut off the TV, put down the book or newspaper, and turn off the computer whenever you eat – this includes meals and snacks. People tend to eat larger portions when snacking in front of the tube, and the foods chosen are often high in fat, sugar and calories. What’s more, when you associate eating with particular activities, you may automatically look for something to eat when engaging in those activities, regardless of hunger.

- Plan ahead for meals and snacks, have foods on hand to prepare them, and pack them “to go” if necessary. If you wait until you’re really hungry, there may not be many healthy choices around to choose from.

Fueling Smart Bruin Athletes,

Emily Mitchell, MS, RD, CSSD, CDE
Director of Sports Nutrition
UCLA Athletics


Research Findings
Robinson, E at al. Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition, April 2013.