Brown Bag It

How to pack a lunch! Doesn't matter if you are going to school, work, on a bus, or you just think you'll be starving on the way to that thing you have to do for whatever reason, but you don't want to do it, but you have to...

Ok first step. Pick an adequately sized bag. Make it just big enough to fit everything and roll up the top. This way you won't be tempted to stuff more things into the sack. If you are a reusable guy or gal, use the same strategy here. Smaller can, but not always, be better!

Aim for three different types of foods in your bag. For example: protein, bread, and a fruit, or soup, salad, and a fruit. It is really easy. Plus if you throw something like a sandwich in the bag, you'll be less likely to throw the crackers or chips in. The sandwich can be the most filling item in the lunch. Take advantage of this. Go lean with turkey, tomato, and lettuce, or go for a more sustainable fullness feeling with a peanut butter and banana sandwich.

When attacked with the idea of what to drink with this meal, try and think about where your Calories are at. Aim for your goal and place your beverage around that. Kick the sodas and grab the tea, water, and juices. Watching your weight? Always go water. Don't wimp out and go for that soda! Come on. If this is when you need your one soda per day (not bad in my eyes) go for it! I still want the meal to be enjoyable.

Leftovers from dinner have an amazing effect on next day to go lunches. If it is home-made, you will find the food to be very wholesome and tasty. Having these kinds of foods at lunch in larger portions feeds the minds need to "know whats for dinner." This way you can go home and say "I think I'll just have a bowl of cereal for dinner." For the athletes, this is the best way to pack in more nutrient dense foods into your meals of the day. Having a "dinner" for lunch is one way to pack on the extra Calories needed for sport. Next time you make your favorite dinner at home, make a little more for the next day(s).

On a final note, pack absolutely everything you need into the lunch bag. This saves you trips to the teasing soda machine/vending machine, coffee area, fast food stops, etc. The best way to control your diet is to plan it out this way.

Next post: how to deal with others stealing your awesome sack lunch!

Get Nutty

Another request! Pretty simple too. What are the best nuts to eat? I'll let you know a bit about nuts and then give you my top 5.

Nuts are high in fat, in case you didn't know. But this is a good thing, not a bad. These types of fats are in the monounsaturated and polyunsaturated group, a.k.a. the good fats. Mind you, you should still control the amount of fat in your diet; you should just attempt to make more of the fats these types of fats. Nuts contain protein, folic acid, niacin, magnesium, selenium, zinc, and other micro-nutrients depending on the nut. This makes nuts a nutrient dense food. Most of those vitamins I just mentioned play a role in unlocking energy of foods and making them available to the body (B vitamins: folic acid, niacin; magnesium). Selenium and zinc have in some cases shown to boost immune system function too. The only thing to look out for here is how many nuts you're downing. For example 18 pecans or 8 walnuts can contain anywhere from 160-200 Calories. This can be good (need a quick handful of energy) or bad (trying to watch the Calorie intake). Either way, nuts are the way to go to snack before meals (like my last post on snacking!)

For athletes, especially those with small stomachs or trouble with digestion, nuts can be a source of quick energy for you. Remember that fat supplies more Calories per gram than carbohydrate or protein. Therefore nuts can be that go to weapon before workouts/practices/games. Salted versions can add a helping hand when re-hydrating.

My top 5 nuts:

5. Walnuts. These may be the most delicious in my opinion. They are pretty high in unsaturated fats so watch out. Recent studies have shown having a couple walnuts (just a couple!) promotes oxidation of fats in the body, or in other words promotes breaking down fatty stores in the body.

4. Pecans. Another great choice and has about half the omega-6's (unsaturated fats!). Pecans have a high protein count making them great for athletes to snack on. The plant sterols (the good kind of cholesterol) in pecans have been shown in studies to help reduce cholesterol levels (lower LDL levels).

3. Peanuts. These are pretty basic but get the job done. Also, these taste really great in peanut butter form! Look for the lowest amount of ingredients in the peanut butter for increased benefit (also means more expensive, sorry :-P). Even high in protein count here, plus you will get a nice boost of niacin, which should contribute to brain health and blood flow.

2. Pistachios. This belongs at the 2 spot for a specific reason. The pistachio effect (shout out to Prof. James Painter from E. Illinois University): The requirement of de-shelling pistachios in order to eat them makes us slow down and feel more full after eating less of the food. Good point man! Make sure to grab the shelled pistachios.

1. Almonds. This is a super food. And they are taaasty. Add them to anything! They are high in fiber, vitamin E and B, and monounsaturated fats. Still high in protein and plant sterols, these guys can help with heart health by raising good cholesterol and lowering bad cholesterol. I carried around a resealable bag of unsalted almonds all the time when I was in college. Perfect on the go.

There you have it. Except for you all with nut and tree nut allergies...sorry! Try mixing them up! Why not buy all 5 and mix them together in a resealable bag? Remember, variation is part of an awesome diet!

Bulk Up Smoothie

Found this recipe for a smoothie that I have done before, so I figured I could share it with you guys. I have always been on the side where I need to gain weight. Many of you athletes are also in my category. So whether you need to gain weight or muscle, give this smoothie a try.

In a blender, blend until smooth:

• 2 cups milk (low or nonfat)
• 1/2 cup powdered milk
• 1/4-1/2 cup peanut butter
• 1/4-1/2 cup chocolate syrup

This shake should be used close to after lifting or other intense workouts. This smoothie is very tasty and very high in calories (up to 1500) When I would use this smoothie, I would replace the powdered milk with whey protein instead. Just one scoop because there is a lot of protein in the milk. If you want, add a banana in there and subtract a bit of chocolate syrup. With this smoothie, you'll be able to recover much quicker due to the high protein and carbohydrate count. As a warning, try not to choose this option instead of a meal or right before a meal. I believe it's much better to vary your meals with multiple items, not one smoothie, or one bowl of noodles. Make it fit in with your schedule. This is perfect for those 2 or 3 o'clock heavy workouts that demand sustenance to hold you over until dinner.

Try it out!

Practicing Self-Control: Secrets Revealed

I have been asked to cover the everlasting problem of self-control. (Keep up with the recommendations!)Lots of people who are trying to fix their diet suffer from this problem, and many of those have no idea where to start in order to fix it. I'll let you in on some secrets:

It has been shown in studies that if we let ourselves get too hungry, we tend to really crave very fatty and very sugary foods. This is because these foods are most calorie dense. Our brain is simple, right? Get real hungry, and it automatically picks foods with more Calories/energy. This can also explain why after practice we can get so hungry and grab whatever's close and convenient to eat.

The way to attack this phenomena is to not let yourself get too hungry. I know, I know..."I should eat more often in order to eat less food? That doesn't make sense..." Let me explain. Snacks throughout the day will curb these cravings. Hit that 3:30 spot and want a muffin? Just munch of some pistachios or grab an apple/banana/orange. This is also why breakfast is so important. Lots of people don't eat it in the morning and end up being waaaay to hungry for lunch and after for dinner too. Because we are practicing self control for this post, I will help you with this idea. Try these 3 strategies that I have seen work from my own experience trying them.

1. Portion controlled items. Tons of supermarkets are selling these now. Little packs of Cheeze-Its, single serving yogurt or cheese, single packs of trail mix. They all work. The strategy here is to put the big bag of them somewhere safe and only grab one at a time and throw it into your backpack/bag/purse. This way when you go for a quick burger and fries or ice cream, you can stay in your bag and go for the most convenient option with the already in front of you, portion out, picked to be healthy option. Make sure this is something you like. Everything is OK in moderation. If it needs to be potato chips, pick out a handful and put them in a ziplock bag. That's all you get. Quench the salty thirstiness with water.
2. Smaller plates. I know we are talking snacks, but for meals it can be as simple as small plates in order to curb your self control problems. My parents practice this constantly and it always works. Don't use huge 10" dinner plates. Go for a 7 or 6" plate and fill that up. Automatically less food taken. To try this, buy some small disposable plates and see if it works. If it does maybe buy some nice ones to show off.
3. Crave-smashing foods. It has been shown that certain foods will do a better job of keeping you satisfied with smaller amounts. The three areas I look for when considering this are protein, fiber, and poly or monounsaturated fats. Snacking on just a little bit of these foods will do a much better job than the sweets and the fats. Here's some ideas:

• Nuts, cashews, almonds, pistachios
• Trail mix, a granola bar, dried fruit
• Saltines, popcorn, pretzels, and low fat, baked crackers
• Veggies like carrots, celery (w/ peanut butter!), cherry tomatoes, peppers
• Fruits like all of them :)
• Yogurt, cheese sticks, one glass of milk/choc. milk (skim!)

The italics words are my favorites and what I consider some of the best options on the list. When shopping for these snacks make sure you eat before hand! Going to the grocery store hungry is the most dangerous thing you can do. Your cart will be filled with tons of salt, sugar, and fat. Trust me.

I hope that helped you Tracey! Let me know if my strategies work for you!

Let's get Groceries: Frozen Food

Well, I know most people knock this category of food, but I can't. After finishing up 4 years at a university as an athlete, I depended on this section some days. It's quick, cheap, and filling. Unfortunately, this section can also be home to the worst, but easiest, food in the market. Let's talk.

I want you all to use frozen food to your benefit. This food was made to be convenient, so treat it that way. Laziness should not be an excuse for throwing in the Hot Pocket. Neither should boredom! When running to the frozen food, you should be doing just that: running! Perfect for quick lunches or on the go snacks.

The material of the frozen food is also important to pay attention to. As athletes, we should be looking for low fat (sat. fat especially) and high protein content. I always aim for meals/packages with less than 30% of calories from fat and at least 15 grams of protein. It is doable! Just look at the nutritional information. For percent calories from fat, do a quick conversion of (calories from fat) over (total calories).

You can actually find some great material here in frozen foods. Frozen fruit and vegetables can actually contain a lot of the nutrients found in fresh ones (usually better than canned). Also, frozen yogurt has proven to be a great snack and alternative to ice cream, especially when combined with fruit. Here is also where you can find the bulk meats. You can save a lot of buck when you buy family packs of chicken breasts frozen. Finally, my favorite trick in this section involves frozen pizza. Most say it isn't good for you, but I say it can be! First check for the low fat and high protein as mentioned before. Then make your way to the produce section and pick out your favorite pizza toppings fresh! Who says you can't add that on top of the pizza before throwing it in the oven? Now you've got a solid meal in front of you!

My biggest peeve with frozen food is the pictures on the outside of the less than healthy foods. They never look that way! Seriously! Keep the box and compare it to the finished product. It's bad. For this reason, I say cook what the box shows you your own way whenever possible! Yeah it will cost you time and money, but 1. It will taste way better, 2. It will look way better, and 3. The nutritional value will at least triple. I like using the single item frozen foods to add to certain areas of my meals. Chicken patties from frozen but with corn on the cob and baked beans on the side. Or you can try the frozen potatoes or bread options to complete your meal of steak and green beans. When your freezer has more food than the fridge, you could see some problems.

Stock it up!

• Lean meats and veggie burgers
• Whole grain waffles and pancakes
• Low fat burritos, pizzas, and other prepared foods
• Healthy Choice Lemon Pepper Fish
• Stouffer's Lean Cuisine Honey Roasted Pork
• Uncle Ben's Parmesan Shrimp Penne Pasta Bowl
• Amy's Santa Fe Enchilada Bowl
• Frozen fruit (for smoothies and ice cream/yogurt)
• Frozen vegetables and other vegetable sides
• Frozen yogurt or ice cream

Because I am in Italy, I could not update this list any better since the last time I checked out the frozen food section...so post your favorite frozen food options below!

Thanks for tuning into my grocery shopping themed posts this past week and a half. If you have ideas for other posts let me know!

Let's get Groceries: Dry Foods

This part of the series is a bit larger than the rest. But I still feel that it belongs as one category instead of being split up. There was a bigger emphasis on the fresher foods (produce, meat, and dairy) because these foods can be way more nutritionally dense than other foods.

Dry foods are easy to shop for because they are long lasting. For this reason, do not feel uncomfortable getting larger sizes to save money. When I think of dry foods, the first thing that comes to mind is pastas, rice, noodles, and breads. With the grain based dry foods, try as hard as you can do get whole grains. Make sure in the ingredients it says whole grain. These pastas and whatnot will add a ton more fiber and longer lasting energy than their counterpart the enriched processed noodle. My problem when it comes to this area is that too many people push whole wheat everything too often. Yes it is healthier than the white/enriched/processed noodles, but from an athlete's perspective pasta is great in many types. For all purposes, you could do half and half whole grain and enriched. A good way to increase your fiber intake! All I'm saying is don't only buy the whole grains and not like the taste/texture/whatever. Normal white rice, white pastas, and white breads are still alright and healthier than other options like chips.

This can look convenient, and even be convenient, but try to avoid the "meal in a box" type foods in dry foods. Look at what it is and ask yourself how hard would this be to make from "scratch?" If the answer to this is so incredibly difficult, then I would look towards the frozen foods isle first before buying a dry meal. A lot of those highly processed meals lose a ton of quality micro-nutrients. Add some fresh veggies at least for me.

When I look at sauces it can be overwhelming. There seems to be too many to choose from. What is nice about this isle is that we have developed quite a few "lower calorie" or "organic" or "lower fat" substitutes for our favorite condiments. Try them out! Or try out healthier options like Italian dressing instead of Ranch or A1 Sauce instead of thick BBQ sauce. Either way you go, remember that hidden saturated fats are everywhere in sauces. So don't find yourself slathering too much on.

In this department is where you will find your snacks: the toughest area of the market. This aisle is specifically designed to drag you in to impulse buying. Knowing this can help you. Snacking is so important for us athletes because we need to keep our energy level high, especially when we have multiple games/practices. On an obvious note, I will say try to avoid chips as much as possible. They really don't provide much and there are other similar tasting options. Go for popcorn or salted nuts instead. With these two you get some high quality fats and some whole grain type energy. Stock up on granola bars and sports bars too. You all know these are great for you; try to find the ones with lower amounts of sugar and higher amounts of fiber, but make it something you would want to eat right before/during/after practice. Dried fruit of all kinds is a plus along with most fruit snacks (find the ones made with real fruit at least!).

Short and sweet: soda doesn't help the athlete. Water is an ingredient, but soda and its makeup do not help much in quenching thirst and replenishing lost nutrients in sweat or daily activities. Most sodas are built around the idea to make you drink more. This is easily the best place to cut calories if you need. Also replacing soda with milk can be the right answer in needing to bulk up. If you must must must have your caffeine/soda/sugar fix...please keep it small. One can a day or switch to a "healthier" choice like diet or tea.

Let's stock up on these!

• Rice, pasta, couscous, quinoa, noodles, oatmeal, cereals, etc.
• Chicken noodle soup, vegetable soup, low sodium options
• Salsa, marinara, hummus, applesauce, Italian dressing, olive oil
• Popcorn, crackers, baked chips, trail mixes, nuts, pita chips
• Canned veggies,beans, and fruit (single serve or not)
• Raisins, fiber one bars, nutty granola bars, fruit snacks
• Gatorade, Propel, tea, 100% juices
• Powerbars, Special K bars, whey protein, Muscle Milk (and other similar products)

I could go into detail on many of these areas. I only haven't because this has gotten lengthy already. My solution? Ask me anything you want. Any product, and I'll tell you my thoughts. I can be brutally honest :)

Next section! Frozen foods!

Let's get Groceries: Dairy

Dairy is by far my favorite section in the grocery store. It's got some tasty treats.

For the athlete, this area provides amazing snacks and recovery items. Most of the foods and drinks in this area have tons of protein and vitamins and minerals. You will find great sources of calcium, potassium, vitamin D, vitamin C, selenium, riboflavin, etc. Milk, I call this the athlete's beverage, is by far the best thing to have in the fridge. It's got milk sugars for energy, protein to recover and build muscle, and tons of added bonuses like calcium, vitamin D, and lactoglobulins (milk proteins) that boost immune function. On top of that, the proteins found in milk (whey protein, see my other post) are most readily absorbed by your muscles to recover and repair even faster than other proteins. Wow, we have a winner.

Other great ideas coming from the dairy depot is cheese, yogurt, eggs, and orange juice (not dairy, but in the section). Cheese is basically concentrated milk. Some cheeses are pretty high in fat so watch out, but if you are getting hungry on the road, I say grab some cheese sticks and munch: high protein and calcium. Yogurt is great for the upset stomach due to the active cultures (otherwise known as happy bacteria that loves helping your gut work), plus it usually comes in convenient little serving sizes. Win-win. Eggs I've already talked about before, I love em. Just check out my other post. And finally orange juice. If you have lactose intolerance, orange juice can be a great replacement. Go for the ones fortified with calcium and vitamin D. You won't get as much protein from it, but still have the same effect at replenishing electrolytes. For all of these items, try your best to go unprocessed as possible, this makes everything in the food more easily digested.

Stock that cart!

• Eggs or egg substitute
• Low fat milk, chocolate milk, soy milk, etc.
• 100% OJ with added calcium/vit D
• Mozzarella cheese sticks
• Cheddar slices, shredded low fat cheese, cottage cheese, other real cheeses
• Single serve yogurt, larger quantity for smoothies if you are able to make them

On a final note! Cramming tons and tons of dairy into every meal can upset the stomach due to lactose overload. Keep it simple. For example: to absorb the same amount of calcium in milk, you need to eat 3 cups of broccoli or 8 cups of pinto beans, or 6 cups sesame seeds, aaaaand you get the idea. Dairy products work great in their small portions. Using too much can also lead to high amounts of saturated fats, which is why I opted for the low fat cheeses and milks. Just watch what you are eating! But you already do that right? Why else would you be reading my blog? :)

Next week we resume with dried foods! Might be a long one.

Let's get Groceries: Meat

Moving from the produce to the meat! Like most groceries normally to do.

A lot of us like the idea of meat. It's packed with protein and can be extremely tasty depending on cooking ability. The unfortunate thought of most buyers is that meat is almost all protein. The problem here is that yes, it does pack the protein punch, but it also loves hiding saturated fats (why do you think tender cuts of steak are so tasty?). Understanding that almost every food has some minuscule amount of protein in it. Sometimes it requires the combination of foods to become a complete protein (contains all amino acid profiles not made by the body naturally). An example of this is peanuts or peanut butter and bread. Gotta love that PB&J. What I am trying to get at is this: if your meal doesn't have a piece of meat with it, it doesn't mean that it has no protein source. On the contrary, a meatless meal can contain a ton of protein if made correctly. But this is not what we are talking about today. Let's talk meat.

First things first, always choose the lean meat options. These options include turkey, chicken, 93/7 beef, pork, and fish. These are leaner cuts because they contain less fat than other options, but you knew that. Occasional treats to yourself should be tender steak cuts (the more expensive guys), hot dogs and bratwurst, pepperoni, and ribs. Most items should label how much fat you're looking at, especially ground beef. Like before, 93/7 means 7% fat content, making it pretty dang lean. With lunch meats you can see on the package what you're dealing with.

Second, try and get at some fish. Two reasons: high quality fats (promote that pumping heart) and high protein content. Salmon, tilapia, shrimp, cod, tuna, halibut, etc. You can't go too wrong with fish. Some are fattier than others, but these fats are of higher quality (this is what everybody says about omega-3s and that kind of goodness). Don't know how to cook fish? It couldn't be simpler. Place the skin side down and grill or broil it for literally 5 min. It will flake away from a fork is put in it and twisted. Still too confused? Spray a pan with oil, slap the fish on the pan and cook on medium high heat, probably 10 minutes max. You can do it, I believe in you.

Finally, if money is a concern, there is nothing wrong with getting the "family sized" bags of frozen meats. It takes a little more planning to thaw the meat out: place the meat on a small plate and cover it with saran wrap and put in the fridge overnight. Thawing under warm water can prove some safety concerns. Microwaves can cook the product while thawing. The fridge is the way to go.

Here's what you should look for:

• Lean ground beef (try turkey or chicken too)
• Pork tenderloin and chicken breast
• Tuna steaks and salmon filets (among other fish)
• Veggie burgers
• Frozen hamburger patties (watch for fat content)
• Frozen chicken breasts

Vegetarian? Don't like meat? Good because next post covers dairy. My favorite section (Wisconsin love)

Let's get Groceries: Produce

Over the next couple of posts I am going to "hold your hand" and help you do your grocery shopping. First I'll let you know about the section of the grocery store. Then, I will provide you with the list of items one should stock up on in the fridge or pantry.

Produce should be the heart of every meal. I know a lot of people like to build around their entree or meat, but history and science has shown us that at least 50% of our meal should come from the land, or in the form or fruits and vegetables. Why is this? These guys are packed with the most nutrients you can find. When eaten in raw form (not cooked, frozen, canned, etc.) fruits and vegetables provide the greatest source of natural micro-nutrients, or the little guys known as vitamins and minerals. When in its purest form, e.g. organic, the food is in the most accurate form our body is ready for. This means that the vitamins and minerals are more easily usable and absorbed. So take that information to heart. More veggies, more fruit, more raw.

A thing I love to tell athletes is that fruit is like a natural energy source, a Gatorade in every bite. It's got the similar electrolytes found in sports drinks and the sugars and carbohydrates necessary to fuel activity. For this reason, I think it is great to bring portable fruits to practice such as grapes, raisins, baby carrots, apples, bananas, etc. Eat a handful of whatever during the water break.

OK, so when you hit that beautiful produce section of the mart I want you to think of a couple of things. First, colors. Look how many there are! Your cart should match that look. Yellows, reds, greens, dark greens, whites, oranges, purples, blues, you get the idea. Next, smell. This is usually the best way to tell ripeness. The more it smells good like you want to eat it, the more ripe it usually is. Mind you, it's OK to buy unripe food. You just might have to wait a bit. It's a good technique to practice so you don't waste. E.g. buy 4 ripe bananas and 3 unripe bananas and you've got enough bananas for the week! Third, get used to the season. When you see fruits or veggies ridiculously marked down, that's because this is the time of year to enjoy! Take advantage of these times.

Here's what I like to have in mia casa:

o   Whole or pre-cut fresh vegetables

o   Pre made salad mix, with dark lettuces (romaine, spinach)

o   Baby carrots, peppers, green beans, edamame

o   Grapes, oranges, grapefruit, apples, and strawberries

o   Bananas, pineapple,  mango, kiwi

o   Potatoes, onions, garlic

o   Mushrooms, zucchini, asparagus, cucumber, broccoli

Next post we get to discuss meat! Don't forget, I love getting comments and questions below!