Monday, January 28, 2013

"Feel Good" Foods!


Another reason to get in your vegetables and fruits! Not only are vegetables and fruit great antioxidant fuel sources, but a high intake of fruit and vegetables could be the key to living a calmer, happier, and more energetic life, according to new research that was recently published in the Journal of Health Psychology.

How much do you need?
According to researchers, you need to consume seven to eight servings per day to feel the effects of better mood. A serving equals one cup (think fistful) or one medium piece of fruit.
So HOW do you ensure that you get enough Fruits and Vegetables During the Winter Months?



Follow these tips to enhance your mood and help power you through your workouts
Look for seasonal produce
Stick with produce that is in season, as much as possible. The following fruits and vegetables are abundant and fresh during the winter months:
Fruits Vegetables
Bananas
Clementines
Cranberries
Grapes
Grapefruit
Guava
Kiwi
Kumquat
Lemons
Limes
Mandarin oranges
Oranges
Pears
Persimmons
Pomegranates
Tangerines Artichokes
Avocados
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Kale
Leeks
Lettuce
Parsnips
Potatoes
Radishes
Rhubarb
Rutabaga
Turnips
Snow peas
Sweet potatoes
Watercress
Winter squash


Fill up on fruits and vegetables FIRST!

Aim for half your plates of vegetables and fruit at your lunch and dinner plate. Try to prioritize fruits and vegetables, and eat other types of food once you have reached your quota for fruits and vegetables.

Keep it simple!
Do not overthink this whole fruits and vegetables idea—just work it into your daily plan. Try these ideas:
• A handful of frozen berries in your oatmeal
• Mushrooms and onion, or spinach, tomatoes or peppers on your omelet
• Banana slices on your peanut butter toast

Look at every time that you eat as a challenge and an opportunity for creativity. Work some produce into the mix, even if it is not a full serving.

Choose Fresh, Frozen, Canned to Get in Your Daily Quota
You do not need to always use fresh fruits and vegetables. Frozen, canned, and dried fruits and vegetables count just the same as fresh ones. If the fruit is canned in heavy syrup, drain it well. If vegetables are canned with salt, drain and rinse them before eating. Buy the frozen steamer vegetable bags (microwave them for 5 minutes) add them to your dinner.

Get those “feel good” foods in!

Fueling Bruins,
Emily Mitchell, MS, RD, CSSD, CDE
Director of Sports Nutrition

Monday, January 21, 2013

Keeping the Immune System STRONG

January is the time of the year where I see athletes coming in with the cold or flu. I woke up on Wednesday morning with a little tickle in my throat. I immediately thought "I can not get sick". Happy to report on this Monday morning, I am feeling strong and have not been defeated by the flu and cold season!

How can you keep and maintain Immune Health this season?

Follow these guidelines to stay healthy:

1. Meet your energy (calorie) and macronutrient (carbohydrate, protein, fat) needs. It is important to match calories IN with calories OUT.
2. Research shows decreased glycogen and fat source can decrease immune function.

Include:
Rich Carbohydrate Sources- rice, pasta, bread, cereals, fruit, starchy vegetables and low-fat milk and
Lean Protein- chicken, turkey, fish, beef, dairy, eggs, legumes, soy foods
Healthy Fats- olives, nuts, seeds, avocado

2. Don’t forget workout nutrition. Not only will it help you replenish your energy stores, it will help decrease the stress caused by exercise.
Taking in carbohydrate during workout longer than one hour is important, think 30-60 grams per hour.

3. Consume wide variety of vegetables and fruits. Think Rainbow, the more colors in the diet, the better. These foods contain antioxidants which help to decrease oxidative stress in the body.

Remember!!
Heavy training and exercise can compromise the immune system leading to illness. A sound and well-balanced diet can help keep the immune system strong!

Fueling Bruins! Stay healthy and strong to compete at your very best!

Emily Mitchell, MS, RD, CSSD, CDE

Monday, January 14, 2013

Recovery Nutrition: Improving Your "Game" through Chocolate Milk

Chocolate Milk: The Body’s Recovery Nutrition Dream
Your key to improving your performance and recovering well after each and very workout may be answered by that simple food that you reached for as a kid- Chocolate Milk!

First of all, what is this talk of “Recovery Nutrition”?
What is it and Why is it Important?
It’s that energy/protein snack you need to take within 30 minutes of finishing each and every workout!

Why It Is Important?
It helps to:
Refuel your muscle and liver energy stores (glycogen)
Repair any muscle damage
Rehydrate your body
Replace electrolytes that are lost in sweat
Keep the immune system strong


A carbohydrate and protein snack immediately after exercise will:
- Decrease core temperature
- Rehydrate
- Restore energy and fuel
- Rebuild muscle
- Reduce muscle damage
- Speed muscle repair
- Improve performance



Milk provides many important nutrients needed for overall health. Recently, a number of studies have shown that milk’s powerful nutrient package has several benefits for post-exercise recovery. In fact, this emerging research shows that drinking milk after exercise can be as effective as some sports drinks in helping the body refuel, recover and rehydrate.

Milk has emerged as an effective post-workout recovery drink due to its powerful nutrient package that supplies the nutrition the body needs after a workout. The carbohydrates in milk help refuel the body, protein helps reduce muscle breakdown and stimulate growth, and fluid and electrolytes aid in rehydration. Routinely drinking milk after a resistance training workout has been shown to help improve body composition. In addition, research shows that milk supports endurance exercise performance when consumed between two intensive workouts.

So at your next workout, recover with chocolate milk! Have questions about recovery nutrition-stop by my office!

Go Bruins~Emily Mitchell- UCLA Director of Sports Nutrition


Research Study:

Roy BD. A review. J Int Soc Sports Nutr. 2008;5:15.

Monday, January 7, 2013

New Year: A Reminder to Start the Day off Right

Happy New Year! I hope this new year is a year filled with health, happiness, and success- both your sport and in the classroom!
The new start of the year reminds me of the importance of starting off the day properly fueled both to perform well in practice and competition but also in the classroom.

Studies show that a healthy breakfast can help give you:
1. Increase energy, endurance, and strength during workouts and competition
2. Improve concentration and focus in the classroom
3. Provide you more nutrients, vitamins and minerals to make your diet more well-balanced
4. Energize you throughout the entire day to prevent food cravings or overeating the rest of the day
5. Strengthen your bones and protect your heart :)
6. Control your weight and maintain your lean body mass!


It is important to choose the right "Bruin" foods for breakfast. A healthy breakfast should contain whole grains (energy), lean protein (muscle-building and repair), fruits and vegetables (energy and antioxidants) and healthy fats (for satiety)!

Bruin-approved Breakfast Ideas for 2013:

- Vegetable omelet (fill with 3 of your favorite vegetables) with fresh fruit and whole wheat toast with 1 tsp peanut butter, and low-fat milk
- Whole wheat English Muffin with low-fat cheese, scrambled egg, and slice of tomato and 2 slices of avocado with side of fruit and milk
- Greek yogurt parfait with 1/2 cup low fat granola, chopped walnuts and fresh blueberries
- Oatmeal with dash of cinnamon and brown sugar, topped with slivered almonds and blueberries with side of low-fat milk

How will you start your day?

Fueling Bruins!

Emily Mitchell, MS, RD, CSSD, CDE
Director of Sports Nutrition
emitchell@athletics.ucla.edu
424-645-4403