Easy Ways to Add Vegetables to Your Diet

Written by University of Houston Dietetic Intern, Rachel Huisman

The vitamins and minerals provided by fruit and vegetables play a role in exercise performance and recovery following strenuous exercise, and maintaining health and well-being. These nutrients cannot be synthesized by the body so it’s essential that athletes consume a diet rich in fruits and vegetables to support daily training and recovery from training.

 

Sub-optimal intake of fruit and vegetables does affect your sport performance. A minimal intake of the vitamins and minerals found in fruits and vegetables can lead to fatigue, muscle damage and impaired immune function, all of which can have detrimental effects on training and recovery for competition.

• Set a goal – If  fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add another and keep going.

• Try something new – don’t get tired of the same old thing every day.  Try a new vegetable or a new fruit.

• Take advantage of prepared veggies – They’re a little bit more expensive when you buy them this way, but if it’s easier and you’re more likely to eat then it’s a better use of your money.  Bagged salads, prewashed spinach, peeled and diced butternut squash are great ways to cut down on prep time for dinner.

• Stock your freezer – Frozen vegetables won’t go bad any time soon, and are easy to add to dishes you already make

o   Throw them in with pasta water in the last few minutes of cooking

o   Add to soups

o   Stir fry them with meat and serve with brown rice for a quick dinner

o   Frozen berries, mango, bananas

o   Add to oatmeal or yogurt with granola

o   Make smoothies with yogurt, low-fat milk, ice

• Roast them – Toss with olive oil, salt and pepper, and bake at 425° F for 15 minutes.  Try  broccoli, cauliflower, asparagus, Brussels sprouts, carrots, butternut squash

• Snack – Try baby carrots, celery sticks, broccoli florets or homemade sweet potato chips, dipped in salsa, light ranch dressing, spiced yogurt or hummus. Spread peanut butter on celery, apples or bananas

• Cook with them – Sauté fresh or frozen spinach with garlic and olive oil, season with a dash of salt and pepper.  Add spinach, onions, asparagus or broccoli to omelets.

• Improve on nature – Don’t hesitate to jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil.

• Eating Out – Add vegetable toppings to your pizza.  At a fast food restaurant, add a side salad with your burger, and eat it first.  Ask to substitute a side of vegetables for rice or pasta when you’re dining out.  Try the carrot cake if you’re ordering dessert!

Asian Ramen Salad

Looking for a way to make Ramen noodles "healthier"?  Why not throw them in a salad?!

Earlier this week the softball team participated in a cooking demo and we made as Asian Ramen salad that was a hit.

2 bags of coleslaw mix

3 packages of Chicken Ramen Noodles - set the seasoning packets aside

3 green onions, diced

1 1/2 cups slivered almonds (or whatever close amount you can find)

2-3 tablespoons olive oil

1/2 cup olive oil

1/4 cup salad vinegar

1/3 cup sugar

flavor packets from Ramen noodles (3 of them)

Place the three "bricks" of Ramen noodles into a gallon bag. Using a mug or your fist, gently break apart the Ramen noodles into bite size pieces.

Pour 3 tablespoons of olive oil into large skillet over medium-high heat. Add the Ramen noodles (not the seasoning packets) and slivered almonds, stir, and cook until toasted and lightly browned. Spread out on a cookie sheet and set aside to cool.

In a mixing bowl, place the vinegar, remaining olive oil, sugar, and the seasoning from the three Ramen packets. Whisk to combine ingredients to make a dressing. Set aside.

Just prior to serving, add the coleslaw and green onions to large serving bowl. Top with the toasted Ramen noodle/almond mixture and the dressing. Use two large spoons to toss and mix together all ingredients. Serve immediately.

Makes about 12 servings.

*You can prepare the sauce and toasted ingredients up to a day or two ahead of time. Keep them stored in separate airtight containers, and when you are ready to serve your salad, just empty both containers over the coleslaw/green onion mix, toss and serve!

*Add some shredded chicken to the salad to make this a quick and easy entrée!

Adapted from www.dwellonjoy.com

Taco Cabana Coming Soon!

Written by University of Houston Dietetic Inter, Andres Ayesta

The Mexican flavor is coming to campus with Taco Cabana opening its doors this coming fall located in the new Stadium Parking Garage. This is exciting news; it adds something different to the variety of dining options around campus. As exciting as it is, it is also a fast-food restaurant where we all know we can get some extra calories and/or fat  if we don’t choose wisely.

TACO CABANA does have some good healthy options to offer. Their “4 Under 400 Calories” Cabana Bowls lead the list of low-calorie options that will satisfy your hunger and nutritional needs. On top of that, these meals are only $3.95!! An affordable, healthy, and delicious meal!

Here are some good options for you:  

• Steak fajita 400, Chicken Fajita 400 and Beef Fajita 400 (370 – 390 calories) with rice, black beans, sour cream, pico de gallo, and salsa roja.

• Chicken Fajita Salad 400 and the Steak Fajita Salad 400 both with 350 – 370 calories includes fajita meat, salad blend, pico de gallo, shredded cheese, and salsa ranch.

• Stewed Chicken nachos have 540 calories and 27 grams of fat, not ideal but better than the rest of the other items.

• Most soft and crispy tacos in the menu range in calories from 180 – 300 per unit. These are good choices if you only limit your order to one or two.

• If you are old enough to drink and decide to celebrate your victories with a Margarita!!! Do it in moderation as this beverage packs about 240 calories. Besides, we all know alcohol can affect your performance and get you in trouble so try to stay away from it.

What about the items you DO NOT want to get?

• Regular Cabana Bowl. Believe it or not, these meals have over 1000 calories and over 50 grams of fat. 

• The Cabana Burritos have about 900 calories.

•  Quesadillas are WHOA foods as they pack over 1200 calories

• Brisket Quesadilla has almost 1640 calories and almost 100 grams of fat.

• Chicken and Steak Fajitas are also high calorie items. 

 Like I said, it is very exciting to have a Taco Cabana here on our campus but think smart and make smart choices. You are what you eat, and your performance in sports will be greatly based on what you put in your body. You decide…

Go COOGS! And good luck this coming fall season!

Gaining Weight & Doing It Right!

Written by University of Houston Dietetic Intern, Andres Ayesta.

Weight gain or “bulking up” is often a hot topic among athletes, especially football players.  The reason behind this is simple, to be bigger and stronger which will hopefully lead to better performance if done correctly.

Making this important change is not easy. It is accomplished with effort and dedication. There are a few things all weight gainers should know before they start eating everything they see. The most important part of this weight gaining process is to make sure you gain muscle mass, let’s call it the “good weight”, versus fat mass or the “bad weight” The role of nutrition is fundamental. What you put in your body will determine the type of weight you put on.  

Many believe that to bulk up and build muscle mass, a high protein diet is required. Protein intake is important but even more important is to consume more calories that you expend. The preseason has started and the amount of calories you burn being out there the field under the heat is tremendous.  For this reason it is important to monitor your daily intake to make sure what you are putting in your body is enough and even more to accomplish your goals.

Below are some useful tips that could help you put on those extra pounds:

1.       Eat 4 – 5 meals a day with snacks in-between.

2.       Choose high-calorie, nutrient dense food and snacks (Nuts, peanut butter, bagels, avocado, dried fruit, milk, fruit juices, cheese, high calorie protein and energy bars, yogurt)

3.       Add extra calories. Boosting regular meals is always a great way to increase your daily intake.

·         Spread peanut butter on pretzels, bagels, pancakes, muffins.

·         Add nutrient dense foods to your salads such as nuts, dried fruits, cottage cheese, boiled eggs, and cheese.  

·         Add protein powders to milkshakes, smoothies, and fruit juices.

·         Boost your soups, casseroles, and mashed potatoes with 1-2 tbsp of milk powder.

4.       Drink plenty of fluids that supply calories (milk, low-fat milkshakes, smoothies,  fruit juices, and sport drinks)

5.       Increase your portion sizes at every meal.

6.       Get at least 7 – 8 hours of sleep every night. The growth hormone (responsible for muscle growth) peaks at night while you sleep, so that’s the perfect time your body uses to recover and increase muscle size.  

7.       DO NOT skip meals.

8.       Include protein at every meal (meats, beans, nuts, eggs, milk)

9.       Avoid fried foods. Look for grilled, baked, or broiled items.

10.   Be aware of all the foods and drinks you swallow. Everything counts towards you daily intake, even alcoholic beverages.

 Gaining weight is not just eating extra but balancing the diet with a variety of performance foods. Choosing foods wisely is a key to success in this process. Don’t focus only increasing fat and protein intake, but focus more in including wholesome foods. Following these tips with help maximize lean weight gains and minimize fat gains.

7 Ways to Healthily Indulge at 4th of July Parties

Written by University of Houston Dietetic Intern Ashley Eaves.

One of the most enjoyable parts of social events and holidays is the delicious and exciting food. But, if you are trying to be a smart and healthy eater and athlete, it can also be one of the most stressful parts. How can you enjoy these events and this great food without the added pounds? Follow theses tips to learn how to healthily indulge at this year’s 4^th of July party:

1.      Eat a good breakfast. A good breakfast might just be the best secret to your stomach! Give your body some energy and some nutrition to start the day and you will be less likely to crave an overflowing plateful of food or a fist full of treats.

2.      Share! Understandably, you hope the molten chocolate lava cake has your name on it. However, a few bites will be equally satisfying and taste just as good as the whole thing. Sharing allows others to enjoy the experience and the calories!

3.      Keep moving. Have a healthy balance by walking around and mingling instead of sitting next to the buffet table.

4.      Don’t skip meals. Like many, you may decide to skip lunch so you can have room to eat more at the event. Don’t! By skipping a meal, your body will become ravenous and you are likely to overeat when you get there. Instead, eat your meals as usual and serve yourself just enough to satisfy you at the party.

5.      Serve smaller portions. When you begin filling your plate with the tasty treats, keep the portions in check. Enjoy a small taste of these pleasurable foods and stop when you are satisfied. If you are still hungry, eat a balanced meal...don’t fill up on treats!

6.      Avoid excessive trimmings. There is butter for the bread, ranch for the veggies, and BBQ sauce for the chicken fingers. Go easy on the condiments and dips. A little bit can go a long way and can save you from excess calories.

7.      Don’t taste everything! An open buffet of delicious looking and smelling foods can tempt you to sample each and every one. This is likely to cause you to overeat. Instead, ignore dishes you have frequently or that you typically don’t like. Instead, focus on a few of your favorites. This will help with digestion and with your goal of moderation!

Healthy 4th of July Recipes

Written by University of Houston Dietetic Intern, Ashley Eaves.

Here are a couple fun, healthy recipes you can bring to the party!

RED, WHITE AND BLUEBERRY FRUIT SALAD

·         ¼ cup lime juice

·         ¼ cup honey

·         2 Tbsp mint

·         3 cups blueberries

·         1 qt strawberries, halfed

·         3 apples, peeled and cut into 1 inch chunks

In a large bowl, whisk together the lime juice, honey and mint. Add all of the fruit and toss to combine. Let the fruit salad set for 15 minutes. Serves 8.

BERRY TRIFLE

·        

 1    1 package (3.4 oz) sugar-free, fat-free vanilla pudding

·         4 cups fresh berries (strawberries, blueberries, raspberries or blackberries)

·         ¼ cup honey

·         2 tsp lemon juice

·         ½ tsp vanilla extract

·         30 vanilla wafers

1.      Prepare pudding according to the package and chill it.

2.      Slice the strawberries and toss all berries with the lemon juice, vanilla and honey. Set aside.

3.      Layer bottom of bowl with vanilla wafers. Top with berries and ½ the pudding

4.      Add another layer of wafers, berries and the rest of the pudding

5.      Crumble the 3^rd layer of wafers and top the dessert

6.      Refrigerate until ready to serve. Serves 8-10

Adapted from www.familyfun.go.com