Top Five Foods To Boost Immunity

With it being that time of the year, thought it would be only appropriate to post an article from USA Swimming on some super foods to help boost immunity (for swimmers and parents!). http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=0&itemid=4120&mid=8712

BY CHRIS ROSENBLOOM, PHD, RD, CSSD

Winter brings more than its share of cold and flu viruses. The average young person gets anywhere from 6 to 10 colds a year, and the dry heat of winter air and close proximity to others means it is easier to spread those nasty germs. Instead of heading to the medicine cabinet, try the kitchen cabinet to find foods rich in the nutrients that keep your immune system strong all winter long.

1. Probiotic foods (those foods that contain good bacteria for a healthy gut) can enhance immunity. Your guts contain 2 to 3 pounds of bacteria and emerging research shows that the type of bacteria that live in your gastro-intestinal tract can prevent disease by acting as a natural antibiotic. Registered dietitian JoAnn Hattner, author of Gut Insight (www.gutinsight.com) points out that 70% of our immune function takes place in the gut so eating foods rich in probiotics is a good idea to stay healthy. Yogurt is the most obvious probiotic food and other foods that contain helpful bacteria are kefir, miso (fermented paste of soybeans used to make miso soup), tempeh (another fermented soybean product) and sauerkraut.
2. Citrus foods are rich in vitamin C, a nutrient that is often tied to preventing the common cold. Many people load up on vitamin C when they feel a cold coming on but research does not support that supplements can prevent a cold. But, eating vitamin C rich citrus foods contain plant compounds called citrus flavones that also have anti-inflammatory properties. Now is the peak season for oranges and grapefruit and for my favorite, Clementine tangerines. I like their size, ease of peeling and free of pips…the proper term for citrus seeds.
3. Nuts and seeds are good sources of the fat-soluble vitamin E. In addition to being a potent antioxidant, this nutrient is also important in immune function. Sunflower seeds and almonds have the highest vitamin E content of any seed or nut and they both make great snacks. Make your own immune-boosting trail mix with unsalted mini-almonds, sunflower seeds and dried fruit.
4. Meat and shellfish are not only good sources of protein but also contain the mineral zinc, important for wound healing and a strong immune system. Choose lean beef or pork and shellfish like lobster and crab to get a good source of zinc. And don’t be afraid of the dark; chicken thigh and drumsticks are higher in zinc than white meat chicken breast.
5. Carbohydrate-rich foods are not only good for muscle fuel but some researchers think that carbohydrate ingested during exercise can counter the rise in stress hormones that are a natural part of exercise. During hard training, plan to consume carbohydrate-rich snacks like sports drinks, fruit or vegetable juices, fresh or dried fruit and whole grain crackers to help keep you stay strong all winter long.

Chris Rosenbloom is the sports dietitian for Georgia State University Athletic Department and is the editor of the American Dietetic Association’s Sports Nutrition Manual, 5th edition, scheduled for publication in 2012

Top Nutrition Resolutions For Swimmers (via USA Swimming)

Another great Article From USA Swimming -

BY CHRIS ROSENBLOOM, PHD, RD, CSSD

Half of Americans make New Year’s resolutions and the key to success is making your resolutions real and measureable. Swimmers are good at setting training and performance goals, so why not make some nutrition goals that support your training and competition? When I work with athletes I use the SMART goal approach; that is, set a goal that is Specific, Measureable, Attainable, Realistic and Time-Limited. Here are some nutrition New Year’s resolutions that can help boost your energy for training and keep you strong all season long. So, for 2012, resolve to improve what you put in your body.

1. Pack snacks. Swim practices are long and grueling. Stay fueled by packing snacks before you leave the house each morning to help fight fatigue and replenish your energy reserves. Choose snacks that are portable, tasty and nutrient-rich. Good choices include peanut butter on crackers, 100% fruit juice or vegetable juices, trail mix, nuts, whole grain bagels with almond butter, raisin oatmeal cookies, fig bars, and dried or fresh fruit. Try freezing a bottle of sports drinks and using it as an ice pack to keep low-fat string cheese, cottage cheese, or yogurt cold for a mid-day snack. Wash it down with the thawed sports drink.
2. Don’t train hungry. Early morning pool workouts make it hard to eat breakfast but training on an empty stomach makes high intensity workouts more difficult. Your liver stores of glycogen (carbohydrate) can be depleted after an overnight fast and muscle can be broken down for needed fuel. Try eating a hard-boiled egg or a cup of instant oatmeal (stir in a tablespoon of peanut butter) in the morning before you dive into the water.
3. Recover your losses. After a hard workout for more than 90 minutes or when competing in multiple events at a swim meet you need to replace lost glycogen. And, most athletes don’t drink enough fluids during exercise so at the end of activity they are often hypohydrated if not outright dehydrated. As soon as training or your first event is over eat and/or drink a carbohydrate-rich snack to start replacing glycogen. Your muscles are very receptive to replenishing lost fuel right after exercise, so don’t wait until the end of the day to eat. A carbohydrate-rich beverage can replace both glycogen and fluids.
4. Break out of a food rut. Make this the year to try new food once a week…most of us eat the same foods day in and day out, but you might be surprised that you like tangerines if you’ve never tried one. Try different fruits, vegetables, grains and lean proteins….try quinoa or couscous instead of rice, broccoli instead of corn, or lean pork loin instead of chicken breast. If you don’t like it, that’s OK, at least you tried.

Best wishes for a happy and healthy new year!

Chris Rosenbloom is the sports dietitian for Georgia State University Athletic Department and is the editor of the American Dietetic Association’s Sports Nutrition Manual, 5th edition, scheduled for publication in 2012.

From USA Swimming - Complex But Simple

For more great articles, feel free to view this one at http://www.usaswimming.org/ViewNewsArticle.aspx?TabId=1&itemid=4024&mid=8712 and others at USSwim.org

COUNT ON CARBOHYDRATE FOR THE YOUNG SWIMMER

BY JILL CASTLE, MS, RD

Are ‘carbs’ bad? Popular opinion would lead you to believe they are—but this isn’t true for growing swimmers. The truth is, carbohydrates supply important nutrients and a critical energy source for the young swimmer. But what types of carbohydrates are best? You may be surprised to learn that all types of carbohydrates can have benefits, but with all things nutrition, getting the right balance is the key.

Carbohydrate is the preferred energy source for working muscles and normal brain function. All carbohydrate from food is digested and broken down to a simple form: glucose. The brain and muscles rely on a steady supply of this for normal performance.

Muscles store, or load, glucose in the form of glycogen. During exercise, glycogen breaks down, releasing glucose to the blood stream and making it available to the brain and muscles. Unlike adults, young athletes are limited in their ability to breakdown glycogen. While carbohydrate loading is common among adult athletes, its benefit in young swimmers and other young athletes is undetermined.

Carbohydrates are categorized as simple (sugar) or complex (starch and fiber). Foods such as grains, fruit, vegetables and dairy products are complex carbohydrates and desirable for the athlete. Why? The more complex the source, the longer it takes to digest and absorb, making glucose available to the muscles over a longer period. On the other hand, simple carbohydrate sources are quickly digested and absorbed, releasing glucose almost immediately to the body. Both sources are beneficial to the young swimmer. Complex sources are the foundation foods from daily meals and snacks, keeping muscles, brain and body well fueled. Simple carbohydrate sources, such as a sports drink, can be beneficial before and during training or competition.

Generally, children’s diets are rich in carbohydrate, but the balance of complex and simple sources are skewed. Many kids are getting more carbohydrate from simple sources than they need, overdosing on soda, other sweetened beverages, desserts, candy and other processed snack foods. These foods may negatively impact the nutrition ‘bottom line’ for growing swimmers, resulting in excess calories and nutrient gaps in their diet. Scaling back on these foods leaves room for the important (and more nutritious) complex carbohydrate foods.

So how can young swimmers bank on getting enough and the right type of carbohydrates? Tilt the balance in favor of complex carbohydrates with these tips:

• Eat an array of fruit and vegetables, targeting 5 servings (1 cup) each day.
• Incorporate starchy (potato and other root vegetables) and non-starchy vegetables into meals and snacks.
• Eat whole grains (cereal, bread, pasta, rice, crackers) over refined grains, at least half of the time.
• Drink and eat low-fat dairy products (or dairy substitutes), targeting 3 cups each day.
• Scale back on desserts, candy, processed snacks, soda and other sweetened beverages—keep it to one or two servings (or less) each day.
• Strategically use sports drinks during training and competition, not as an accompaniment to a meal or snack.

When thinking about carbohydrates, keep it simple! Max on complex carbohydrate foods and minimize the simple ones—not only will the young swimmer be set for training and competition everyday, he’ll get a healthy dose of good nutrition too.

Jill Castle is a registered dietitian and child nutrition expert. She is the owner of Pediatric Nutrition of Green Hills and creator of Just The Right Byte, a child and family nutrition blog. Jill lives with her husband and four children (one swimmer!) in Nashville, TN.

For more helpful articles on nutrition, visit our Nutrition Center, in our Tips & Training section.

Recovery foods for athletes - Food - Jamaica Gleaner - Thursday | September 1, 2011

Recovery foods for athletes - Food - Jamaica Gleaner - Thursday | September 1, 2011

Heather Little-White, PhD, Contributor

Jamaicans have been glued to their television sets for the past few days as they watch the World Championships. You may wonder how our athletes feed themselves to recover after the rounds and enter the final race to achieve their goals.

Recovery foods are an integral part of nutrition for sports. Each athlete knows what will work best for him or her during the rounds and the final race. The way the championships are set up, athletes go the rounds with little time for their muscles to restock.

However, to get to the finals, recovery time and recovery foods are very critical during competition, and foods have to be eaten along the way. This is important so that prime fuelling time is not missed.

Athletes, their coaches and management team need to pay careful attention to the food and fluids they consume after each training period, elimination round and finals. Very often, athletes will find that they do not recover as quickly as they should. The goals after each session of physical activity are :

1. Replace the fluids you lost from sweating.

2. Replace your depleted glycogen stores.

Replacing Fluids

After each race, the priority is to replace fluids lost by sweating. To figure out how much fluid you need to replace, you need to figure out how much you lost during your run. You can do this by weighing without clothes before and after competing.

One pound of sweat loss equals 16 ounces of water. For example, if Veronica Campbell-Brown lost two pounds, then she would need to drink one litre of water to replace the liquids she lost. As a safety factor, no more than 20 per cent of body weight should be lost during competition. If this happens, it means that the athlete should increase fluid intake during competition. An easy and efficient way to self-test rehydration levels is to drink enough water until the urine is almost as clear as the water, or very pale yellow. If the urine is dark and smelly, it means that the body is not properly hydrated.

Rehydrate

To rehydrate properly, the athlete should drink frequently for up to 48 hours. Apart from water, which is well-tolerated, other recovery fluids include:

juices which supply water carbohydrates and electrolytes;

watery foods like watermelon, otaheti apple and soups which supply fluids, carbohydrates, vitamins and minerals (electrolytes);

coconut water which supplies fluids, carbohydrates and electrolytes;

sports drinks or soft drinks will supply fluids and carbohydrates.

Replacing Muscle Stores

During competition, glycogen stored in the muscles becomes depleted. It is the glycogen that provides energy for the body during the rounds and finals. Replacing glycogen stores prepares the athlete for the next round or competition.

After competition or training, the athlete should eat within 15 minutes. Within this time, the enzymes responsible for making glycogen are most active and will most quickly replace the depleted glycogen stores. The carbohydrate intake should be 0.5 grams of carbohydrates per pound of body weight, eating every hour for four to five hours.

Eating after competition

Foods high on the glycemic index are ideal to refuel the muscles equally well. Foods that are higher up on the glycemic index (like yams, baked potatoes, bread, juice, oatmeal, sports drinks, raisins, corn, sweet potato, and white rice) provide the quickest replenishment, because these foods enter the bloodstream very quickly to provide nourishment.

To supply 300 calories, the athlete may have:

• a bowl of cereal with milk and a piece of fruit;
• a bowl of soup and a piece of bread or some crackers;
• a sandwich with lean meat, tuna or egg salad;
• an energy bar and a piece of fruit;
• yoghurt with granola and dried fruit or raisins;
• pasta with meat spaghetti sauce.

Protein for repair

Adequate amounts of protein should be eaten to aid athletes in rebuilding their muscles. Protein, like carbohydrates, helps speed the glycogen-replacement process. Studies have shown that having a 3:1 ratio of carbohydrates to protein is more effective after a workout.

Source: www.runnersworld.com

Savoury Surprise Smoothie

6oz carrot juice

¹/⁴ avocado

1tbs fresh lemon juice

2oz water

1tbs freshly grated ginger

Pinch of cayenne pepper

The carrot juice in this savoury smoothie is rich in vitamin A, which helps regulate the immune system, says Ilana Katz, a sports nutritionist in Atlanta who developed the recipe. Fresh ginger adds a sweet, peppery flavour that, according to a 2010 study in The Journal of Pain, can reduce post-exercise muscle pain.

Avocado adds a silky texture and heart-healthy monounsaturated fats. Studies show the capsaicin in cayenne pepper briefly boosts metabolism, helping you burn a few extra calories.

Calories - 161; 23g carbs, 5 g fiber, 3g protein, and 8g fat.

5 Pre-Race Nutrition Mistakes to Avoid | Active.com

5 Pre-Race Nutrition Mistakes to Avoid | Active.com

By Kelly Bastone
Runner's World

If you're like many runners, you've spent the last few months training for a big race. And as your 5K, half-marathon, or marathon approaches, you're probably taking extra care with what you eat and drink. Maybe you're loading up on carbs, drinking lots of water, ordering extra servings of broccoli and beans. But are you doing the right thing?

"How you fuel up before the race has a huge impact on your performance," says Beth Jauquet, R.D., a nutritionist for Cherry Creek Nutrition in Denver. Unfortunately, runners tend toward extremes: Skimping on fuel, overdoing food or drink, or eating foods that cause digestive disaster. Here's how to avoid common mistakes and ensure what you eat and drink in the week before your race will help you secure the PR you hoped for.

The Mistake: Eating a Box of Pasta

Many runners like to top off their glycogen stores by feasting on carbs the night before a race. And why not? You're going to burn through them the next day. But flooding your system with more carbs than it can process may lead to digestive problems that will have you running to the porta-potty every mile.

The Fix: Consume moderate quantities—not huge portions—of carbs for several days prior. "Massive amounts of any food throw your system a curve ball," says Jauquet. Have oatmeal for breakfast, potatoes at lunch, and pasta for dinner. "Eat just to fullness, so you don't get indigestion or have trouble sleeping," says Tara Gidus, R.D., a spokesperson for the American Dietetic Association.

The Mistake: Drinking Gallons of H20

Not only will chugging too much water before a race leave you feeling bloated, but it will also dilute your electrolytes—minerals responsible for optimum muscle contraction. Diluted electrolyte levels can cause muscle weakness or cramping and, in extreme cases, can lead to hyponatremia, a life-threatening condition triggered by abnormally low sodium levels.

The Fix: In the days leading up to your race, drink fluids as you normally would to stay hydrated. This can include water, sports drink, juice, even coffee and tea. On the morning of the race, Jauquet recommends drinking 16 ounces of water two to three hours before the start, giving your body time to process extra fluid; drink another one to two cups right before the gun goes off.

The Mistake: Loading Up on Fiber

Normally, runners should make sure to eat lots of cruciferous vegetables, beans, and whole grains. And if you're used to such foods, all that roughage right before a race may pose no problems for you. But if you've been living on pizza and burgers, now is not the time to become a vegan. Loading up on high-fiber foods can cause uncomfortable gas, especially if your stomach is plagued by pre-race jitters.

The Fix: If you think fiber might be an issue, "cut back on those foods three days before a major race," says Gidus. That includes beans and bran cereals-but not fruits and veggies, which you should eat in modest portions. Think one cup of pineapple, a handful of cherries, or a few broccoli florets. But, Gidus cautions, if you're racing every weekend, reduce your fiber intake only on race day to make sure you don't trim all fiber out of your diet.

The Mistake: Skipping Breakfast

Too nervous or worried about feeling full, some runners can't face food on race morning. But without it, you're likely to bonk in any race. Why? Because studies show that a pre-race meal keeps your blood sugar steady and provides energy to power you through. "There's no way to get enough fuel midrace to make up for the energy you missed at breakfast," says Jauquet.

The Fix: If you know you get too nervous to eat before a race, wake up a few hours before the start-so you can eat breakfast slowly, letting each bite settle before taking another. If you can't stomach solid foods, drink a smoothie with bananas, fruit juice, and milk. These ingredients are easy on most stomachs, provide energy, and won't leave you feeling overly full.

The Mistake: Trying Something New

If you've never had spicy salmon sushi, don't order it the night before your race. You won't know how a food affects you until you've tried it-and last-minute experimentation could send you bolting for the bathroom and leave you dehydrated.

The Fix: Stick with what you know for a week before race day. Check the race Web site to confirm which drinks and gels (if any) will be offered along the course so you can test them out in advance. Don't be afraid to skip the pre-race dinner or hotel breakfast: If you're not used to downing sausage burritos pre-race, you're better off sticking with a familiar bowl of pasta. As long as it isn't huge.

Eat Better

In the days before a race, vary your diet with nongrain carb sources, such as fruits and starchy vegetables, to benefit from a wider range of nutrients.

Tailor meals to meet needs of young athletes - Leader-Telegram: Food

Tailor meals to meet needs of young athletes - Leader-Telegram: Food: With high school sports starting up, you parents may be thinking
about how to help your athletes get in and stay in shape for the
season ahead.

Tailor meals to meet needs of young athletes

By Lisa Eierman Special to the Leader-Telegram | Posted: Monday, August 1, 2011 11:45 pm

With high school sports starting up, you parents may be thinking about how to help your athletes get in and stay in shape for the season ahead.

Eating right is a big part of staying in shape for all athletes, including those of high school age.

The Wisconsin Interscholastic Athletic Association website, wiaawi.org, contains healthful eating tips. To find links to nutrition topics, go to the WIAA Info tab, click on "Health" and then on "Nutrition and Wellness."

One source is the Wisconsin Milk Marketing Board's "10 Tips to Eat to Compete." Tips include:

- Focus on eating several meals and snacks throughout the day so your body has a constant energy supply.

- Choose fruits, vegetables, whole grains and low-fat dairy products for energy-refueling carbohydrates.

- Eat foods from all five major food groups to provide the proper balance of nutrients to keep your body healthy.

- Start the day with breakfast to get a jump-start for morning practices and events.

- Pack healthful snacks for after-school refueling.

Your athlete needs a balanced diet combining energy-providing carbohydrates with lean proteins and low-fat dairy foods. Other foods can be added to that base.

Choose foods your son or daughter likes to complement the main food groups.

Family cooperation

Jane Foos, a clinical and sports dietitian at Mayo Clinic Health System-Red Cedar in Menomonie, says for high school athletes, eating right is a partnership between parents and students.

The parents' responsibility is to buy groceries and make meals, while the athlete's job is to take the food and eat it at appropriate times, she says.

For example, if the parents buy bread, peanut butter and trail mix for snacks, and then the athlete needs to make a sandwich and pack a bag of trail mix to take along for a quick snack before practice.

Breakfast and lunch provide energy for the day, so athletes should not skip these meals. If they have morning practices, they should try to eat beforehand, but if they can't, then they should have breakfast immediately afterward.

Try a breakfast of cereal, a banana, milk and toast, or pack a bagel with juice and yogurt.

For lunch, good choices are a turkey and cheese sandwich with lettuce and tomato, fruit and milk, or a beef taco with rice, baked chips with salsa and milk.

Dinner suggestions include pasta with meat sauce, breadsticks, salad or cooked vegetables, yogurt with peaches and milk, or baked chicken, rice, green beans, a dinner roll, fruit and milk. These meals provide selections from all the major food groups.

Fruits, vegetables, whole grains and low-fat dairy provide carbohydrates for energy, while lean meats, chicken, turkey, fish, beans and nuts yield protein that our bodies need to keep our muscles in shape for exercising.

Healthful snacks throughout the day are important to keep the athlete's body fueled. Keep a variety of foods on hand for quick snacks.

Good choices include yogurt, granola, fresh and dried fruits, bagels, pretzels, Fig Newtons, breakfast cereal, trail mixes, 100 percent juice, instant breakfast drinks, peanut butter and crackers, string cheese, tortillas with cheese, tuna and crackers, pudding, baby carrots, cherry tomatoes, energy bars, sports drinks, smoothies, granola bars, graham crackers and popcorn.

Fluid intake is critical

Staying hydrated by drinking enough fluids, especially on hot days, is essential for good athletic performance. Here are some guidelines for athletes:

n Drink eight to 10 cups of fluid a day to avoid thirst. Check your urine color; dark urine means you aren't getting enough fluids, while a lemonade color indicates a good hydration level.

n Two to three hours before events, drink two cups of fluid.

n Drink ¾ to 1½ cups of fluid for every 15 minutes of exercise.

n After exercising, drink three cups of fluid for every pound of body weight lost.

n For events lasting 30 minutes or less, water is the best drink. Other good fluid choices are 100 percent fruit juices, lemonade, milk and watery foods such as fruits and vegetables. Caffeine-free beverages are recommended.

For longer duration events, sports drinks provide another option. These offer some energy from carbohydrates.

Some sports drinks also contain electrolytes such as sodium and potassium. The sodium helps the water and carbohydrates move into the body quickly.

Following these guidelines will help athletes have a great season.

Eierman is a registered dietitian with more than 25 years of experience in the food and nutrition field. She has bachelor's and master's degrees in nutrition and is certified as a diabetes educator by the American Association of Diabetes Educators and a certified dietitian by the state of Wisconsin. She is the owner of Nutrition First, a nutrition consulting business in the Eau Claire community, and is a registered dietitian with UW-Stout Dining Services.