The Next Level...with Coach C

A Super Bowl

Getting to The Next Level requires many things, one of which is a commitment to a sound nutritional program. Scientists who study the chemistry of human nutrition have been refining their information and we now know more than ever regarding this topic. Imagine if the New York Yankees had been able to have Babe Ruth get advice from their team nutritionist. Bonds would still be chasing! We often see athletes making huge strides as they leave high school sports and enter college. They begin to eat better and follow the advice of nutritionists who design diets for the players. Soon, through maturation, strength training programs and proper nutrition, the athletes begin to add more size and strength.

I have been working this summer on nutrition with some of my "email" clients. They are trying to improve their athletic performance while reducing bodyfat percentage. One of these clients is Jenny Whitson, who works with an agency that conducts business with The Office of Homeland Security in Washington, D.C.. She is recently graduated with a Master's Degree from Georgetown University, where she studied National Security Policy. Her undergraduate studies were at Boston College where she also was a Varsity Swimmer with the BC Eagles. Jenny has been doing a great job with her diet and I have really been impressed with several of her food choices. In fact, I have requested one of her recipes for a Steak and Vegetable Soup that is definitely a crowd pleaser and a Super Bowl! Jenny has informed us that the recipe is her mom's, Kathy Whitson of Dublin, Ohio. Give this soup recipe a try and feel free to post comments....I'm sure they'll all be positive.

Kathy Whitson's Steak and Vegetable Soup

approximate prep time: 2 hours

2 large cans of beef broth (can be reduced fat/sodium, which is what I use)
1 small can of vegetable broth
2 lb cubed sirloin
2 tsp Basil
Healthy Pinch of Rosemary
2 tsp black pepper
2 tsp salt
2 Bay leaves
2 celery stalks cut in half
2-3 large carrots peeled and cut in half

Brown sirloin in a pan on the stove (use a bit of olive oil or cooking
spray to keep it from sticking).  In a large pot add all of the
ingredients listed above including beef (but make sure to drain it
first) and cook on medium heat for one hour (you made need to add more
beef broth because it tends to cook down so start with 1.5 of the
large cans and add more if you need it).  After an hour remove the
celery and carrots.  Dice as many carrots as you want in your soup and
return the rounds to the pot.

Peel and cube 1-2 potatoes and cook them in hot water until tender

Add to the broth and cook until tender:
1/2 - 1 box of frozen
corn, Lima beans, peas, and green beans

Add cooked potatoes last .

A big Thanks to Jenny and Kathy....

Get to The Next Level

Weight Gain ............Part 2

             This is the conclusion of Part 1..........

If you are trying to gain weight, try to include many of the following foods. And eat often.  Of course, even if you are not trying to gain weight, you could still stand to gain..... from a total nutritional standpoint.... by including many of the foods listed into your diet:

Yogurt and Cottage Cheese

Milk and Milkshakes

Breakfast Cereal or Oatmeal with milk and dried fruit

Cheese....slices or cubes

Pancakes

English Muffins, Rolls and Bagels

Cereal Bars, Breakfast Bars and Energy Bars (make sure they don't contain hydrogenated fats)

Whole Grain Bread or Toast with Jelly or Honey

Desired Weight Gain..........   Part One

                Many athletes are trying to gain weight in order to help themselves improve at their particular sport..... and this increase in bodyweight is desired to be in the form of increased muscle tissue. For these athletes, it's all about "pumping iron" and hitting the training table. I've discovered that a lot of athletes just don't know what foods are going to help them meet their goals. And that, for one thing, they should consume a high protein and complex carbohydrate snack within 20 minutes of their strength training session. Well, here are some ideas of some good healthy foods for athletes to consume throughout the day..........

Fiber

...........       One of the major cornerstones of the foundation for getting to The Next Level is the NUTRITION PROGRAM. You may have to make a few changes......but, don't throw that ice cream away just yet!
For starters, begin your next day by thinking FIBER. Adults should be consuming at least 25-35 grams per day. The average American gets 14-15 grams. Obviously, this is an area where we need to make some progress. My future nutrition segments will really be targeting this deficiency.

Try some foods like the ones pictured here to add some fiber to your diet.

Power Lunch

For today's POWER LUNCH, try one of Coach C's favorite sandwiches.... it'll provide the proper protein, carbohydrate and just the right amount of fats. Hey, remember, fat is a necessary nutrient.

For starters, get yourself some dark rye bread....two slices will provide 4 grams of fiber and the rye will provide you with variety in your grain selection. Then lay some thin romaine lettuce across both slices of bread. Next, thin slices of red onion! Now, try some Boarshead thin-sliced Maple Glazed Turkey Breast. Lay it on heavy....it's a great protein source and low-fat, too. I like to slice my own cheese with a wire cheese slicer, today I'll use a mild cheddar and I prefer thin slices here, too. Finish the sandwich with some Lite Hellman's Mayonaisse...not too much....just enough to bring out the flavors.

Enjoy....and Happy Fourth of July!!!

Have a Heart........

Today, let's focus on omega-3 fatty acids. There's a lot of net worth in what we are looking at today....fish.  Fish is a good source of protein and doesn't have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids. These omega-3 fatty acids can play an important role in reducing our chances of Cardiovascular Disease (CVD). A good goal would be to try and consume fish twice per week.
The ways that omega-3 fatty acids reduce CVD risk are still being studied. However, research has shown that they decrease risk of arrhythmias, which can lead to sudden cardiac death, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque and lower blood pressure (slightly).
The aforementioned reasons above should motivate you to increase your fish intake. I also recommend eating tofu and other forms of soybeans, along with canola, walnut and flaxseed, too. All are very heart healthy!!!
Get to the Next Level!
Coach C