Nutrition Facts: 279 calories, 16g carbs, 8g fiber, 11g fat, 34g protein, 472mg sodium, 1g sugar
%Daily Values: Calcium 69.4%, Potassium 670.9%, Iron 45.8%, Vitamin A 210.9%, 51.2% Vitamin C
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And when it comes to health and drug testing, it’s when you surpass the 4 cups of coffee where more concern regarding overall caffeine intake should be assessed.
So go ahead. Enjoy your coffee and train like a champion! Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C #FuelForTheGOLD Nutrition is not a “one-size-fits-all” solution. Unfortunately, the media and non-credible sources attempt to tell us otherwise - skewing public knowledge regarding nutrition. As mentioned previously, fad diets and “cheat” meals carries a negative connotation - the idea that one must deprive and restrict foods in order to be healthy. And when that happens, disordered thoughts and nutritional behaviors can occur. Just as we care for our relationships with others, we must nurture our relationship with food. Food is our friend! The idea of restricting or depriving oneself a certain meal/treat can actually harm one's relationship with food and it can even cause one to consume excessive calories while the ongoing craving(s) continue to be dissatisfied. Instead, nurture your body by making it an experience: color your plate with foods, keep trying new foods and have FUN with eating! And if you’re really longing for that piece of cake, enjoy it and NEVER feel guilty. I always encourage my athletes to follow the 80-20 rule during the off season and the 90-10 rule while in-season - eating a sound performance plate 80% to 90% of the time while treating themselves 10% to 20% of the time. :) A well balanced life should be one that is both ENJOYABLE and SUSTAINABLE. Even for my athletes, never deprive yourself of living life. Moderation is key. :) Appreciate food. Appreciate your body. Appreciate yourself. Healthy Regards, Jessica G. Anderson, MS, RD, LD, ACSM EP-C Meal prepping for one can feel like such a hassle and it's never fun to know you'll be eating the same meal over and over again throughout the week. Instead, I encourage you to do some batch cooking. Batch cooking allows you to meal prep your chosen staple item that can then be used as your base for an array of dishes. As I always tell my clients, healthy eating can be and should be an ENJOYABLE experience. Here's a quick video by Kroger outlining batch cooking and how you can transform your single meal prep into a delicious weeks menu: Smoothies are the perfect option, whether you're looking for something grab-and-go, as a means of getting some extra veggies in or even some additional calories for weight/muscle gain without the added "bulk" or volume. Check out these smoothie recipes presented by Tasty on YouTube: #FuelForTheGOLD The holidays come around once a year, so you should enjoy the gift of being with loved ones while eating your favorite holiday recipes! And you'd be pleased to know true holiday weight gain is not as large as we once thought!! Woohoooo ;) Rather than stressing over how many calories, fat, refined carbs etc. etc... I encourage you to try to incorporate some lightened-up holiday sides to balance those heavy duty traditional dishes. YUMMMM When shopping in the store, think as if you're filling a Crayola Crayon box. There are so many holiday colors that can be found in the produce aisle: deep reds, dark greens, oranges, yellows, pinks, and blues - the list goes on! Cheers, to finishing off the year happy and healthy! #FuelForTheGOLD#FuelForTheNewYear Recipes provided by Pack Health: Maple Roasted Beets and Carrots Holiday Brussel Sprouts Roasted Rosemary Sweet Potatoes Balsamic Green Beans with Mushrooms Vegetarian Stuffed Mushrooms Joy Bauer is one of my absolute FAVORITE media-based dietitians! She supports my motto that healthy eating can be both enjoyable and sustainable! <3 Constant comfort food cravings are so tough to beat, but you can still have your mac n' cheese and eat it too...! Whether it's an easy training day or you're trying to eat healthier and lose weight, this recipe is worth a try! #FuelForTheGOLD <3 Eating disorders are all around us. For the female and weight-class athlete, those competing in aesthetic sports, there's tremendous societal pressure surrounding how an athlete should physically look. We often forget that there is an emotional component to nutrition and exercise. We must continue to address the athlete beyond that of sport. They are human and most of the time at greatest risk of developing chronic injury and disease states; especially, upon athletic retirement. It's inevitable for competitive athletic participation to come to an end and the learned behaviors relating to nutrition and exercise upon that of athletic participation are significant factors that must be addressed to assist the athlete in developing a healthy relationship with food, exercise and a newfound love for themself beyond that of sport. Check out this video from youtube - starring a US Volleyball star - addressing mental health and eating disorder in sport. It is my job to help the athlete achieve a sustainable and enjoyable nutrition and exercise regimen that promotes #AChampionForLIFE. Feel free to message me with any questions you may have! <3 #FuelForTheGOLD #FuelForLIFE #NutritionForLIFE #ExerciseForLIFE #HappyYOU No matter your age, you can still achieve the GOLD. Listen to 42 year old Pro Climber, Tim Emmett, speak about how changing his diet helped him defeat his hardest climb and how proper nutrition accelerated injury recovery! #FuelForTheGOLD Athlete Myth Buster: a lot of athletes think they shouldn't eat after dinner - any calories later in the day being stored as "fat". I'm here to tell you that is NOT the case!
Eating a protein-rich snack a few hours before bed is actually a HUGE component to muscle recovery, build and injury prevention. The muscle acts like a sponge and during sleep, you get a spike in muscle hormones (e.g. HGH). The protein consumed in the evening is quickly taken up into the muscles - accelerating recovery from the days heavy training and reducing muscle soreness going into the following day! A few weeks back I played around with bedtime snacks and successfully created a Fall/Winter Apple Cobbler - containing @Quaker rolled oats and @OrchardValleyHarvest Glazed Pecans/Pumpkin Seeds/Dried Cranberries. Top it off with some Greek Yogurt/Frozen Yogurt and you have yourself fantastic evening snack to best #FuelForTheGOLD. Be on the lookout for the recipe. I will be posting it to my Official ATP Sports Nutrition Page and my blog on my official website: www.atpsportsnutrition.com :) #FuelForTheGOLD #EatToCompete #ProteinRich #Protein #Bedtime#BedtimeSnack #Snack #Snacking #Food #SportsNutrition #Eating#Eat #Healthy #Dessert #HealthyDessert #FallRecipe #WinterRecipe#Food #Foodie #FoodieFuel #HealthyEating #HealthyEats #Recovery#RecoveryFuel #Meal #Cooking #Creative #Spoon #Nutrition#FoodIsFuel #Delicious #Tasty #Aroma #MuscleRecovery #FeedYourMuscles #Muscle #Gains #Gainz |
AuthorWelcome to ATP Sports Nutrition's Blog Site! Filled with sports nutrition tips and delicious recipes to best Fuel for the Gold. Archives
February 2021
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