With the Holiday spirit surrounding us, I wanted to use this time to focus on a situation many of you have already faced or will encounter in the near future, the Holiday Party scene!  The arrival of Fall marks the beginning of the Holiday season.  This joyous time can also be a detriment to our diets.  According to the National Institutes of Health, Americans will put on one to two pounds between November and January.  This small gain will not immediately impact your health, but year after year of overindulging can lead to extra inches.  Luckily, weight gain is not inevitable.  Following a few simple guidelines can help prevent a waistline extension without forgoing the Holiday cheer.

1. Begin your day with a balanced meal.  This should include whole grains, fruit, vegetables, and protein.  Just before the party, eat a high protein small meal or snack so you aren't tempted to overeat.
2. Upon arrival, don't rush to eat. Socialize and settle into the festivities before you dig in.
3. Savor foods you truly enjoy and pass up on those that don't really interest you.
4. Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.
5. Bring your own dish.  This will guarantee you have something healthy to eat, and the hosts will appreciate the gesture.  Simple hummus or avocado dips with vegetables are a simple and tasty go to.
6. No matter what, place everything you eat on a plate.  This will help you keep track of what you consume and prevent food amnesia.  On the same note, opt for a small plate.  Your plate may be full, but the portion will be less.

If you are hosting the Holiday bash, try these simple recipe swaps to boost nutrition without losing flavor.

The Holidays are a wonderful opportunity to gather with loved ones over tasty foods we often only see once per year.  With a little preparation and intentional thought, you can enjoy your favorite celebratory foods without extending your waistline.

In the 1980’s, the low-fat approach to dieting became an overarching ideology, promoted by physicians, the federal government, the food industry, and popular health media (Journal of the History of Medicine and Allied Sciences). It was believed (not proven) that there was a correlation between dietary fat intake and heart disease. Today, research has determined this to be false.  The negative stigma surrounding fat, however, remained strong.

Time to put this myth to an end…consuming fat will NOT make you fat!  In fact, it is essential for your body to function properly and perform efficiently.  Fat plays a key role in the transportation of fat soluble vitamins, A/D/E/K, which are vital for brain development, hormone production, skin maintenance, and blood clotting.

The 2015-2020 Dietary Guidelines recommend 20-35% of your daily calorie intake come from fat.  As with the other macronutrients (carbohydrates and protein) not all fat sources are created equal.  There are two types of naturally occurring fat:  saturated and unsaturated.

Saturated Fats (LIMIT IT):  This group is associated with higher blood cholesterol levels and are found primarily in animal product.  Foods with more saturated fat are usually solid at room temperature and are sometimes called “solid” fat.  Foods high in saturated fat include fatty beef, lard/cream, butter, full-fat cheese, lamb, and coconut oil.

Recommendation for saturated fats:  Less than 10% of total calories per day

Unsaturated Fats (LOVE IT):  This group can be divided into two categories:  Polyunsaturated and monounsaturated.  Both may help improve blood cholesterol levels when used in place of saturated fats.  Unsaturated fats are found in fish (salmon, tuna, sardines, tilapia), cooking oils, nuts, and seeds.

Recommendation:  25-30% of total calories per day

In addition to the two main categories outlined above, there is a sub-group of fat that many unknowingly consume each day.  

Trans fats (LOSE IT): are an artificially made type of fat that, like saturated fat, is also associated with higher blood cholesterol levels.  On labels, the term ‘partially hydrogenated oils’ refers to trans fats.  Trans fats are found in margarine, fast food/chain restaurant fried or battered foods, pre-made baking mixes or pie crusts, and many pre-packaged snacks. 

Recommendation for trans fats:  Less than 2 grams per day

In summary, here is the skinny on fat…Eat less saturated/trans fat and MORE unsaturated fat!  So, what’s for dinner tonight?  Try this crowd-pleasing salmon with avocado salsa.  Loaded with heart-healthy unsaturated fats, grilled or baked, your body will thank you J

https://www.laylita.com/recipes/grilled-salmon-with-avocado-salsa/

For the last article in this protein series, I want to focus on a statement I often hear from my athletes: ‘Being a vegetarian is healthy, but athletes cannot be vegetarians.’  NOT TRUE! 

After hearing this over and over again, I want to put an end to this all too popular myth.  Being a successful athlete and Vegetarian (or Vegan) is possible and actually quite common.  Recognize any of these names:   Venus Williams (tennis), Joe Namath (American football), Mike Tyson (boxing), Jermain Defoe (soccer)?  Each a Champion of their respective sport and vegetarian!

The vegetarian diet is not drastically different from a normal healthy diet, with the obvious exception of meat.  However, there are multiple levels of vegetarianism.  Before beginning a meat free lifestyle, it is important to first consider which option is best for you:

Lacto-Ovo vegetarian (Most common) – Vegetarian diet excluding meat, poultry and fish but includes eggs and dairy products as protein sources.

Lactovegetarian – Vegetarian diet excluding meat, poultry, fish and eggs; but includes dairy products as protein sources.

Pescatarian - Vegetarian diet excluding meat, poultry, and eggs; but includes fish and dairy products as protein sources.

Vegan – Vegetarian diet that excludes all animal products.  This includes meat, poultry, fish, eggs, milk, cheese and other dairy products.  This group relies only on plant protein to meet protein needs.

Traditionally, the consumption of meat was thought to be the only way to build muscle and maintain adequate protein levels.  Today, we know there are variety of non-meat foods that contain sufficient protein to fuel performance and build muscle mass.  According to the Academy of Nutrition and Dietetics, ‘a well-planned vegetarian diet that meets energy needs and contains a variety of plant-based protein foods, such as soy products, other legumes (beans and lentils), grains, nuts and seeds can provide adequate protein for athletes without the use of special foods or supplements.’

In order to meet their personal needs, athletes following a vegetarian diet must consume a variety of non-meat protein sources throughout the day.  Because plant based foods are not considered complete protein sources (see article #6 – Protein: The Body’s Building Block), variety is key when it comes to meal planning.  Below is a high protein meal plan for the (Lacto-Ovo) vegetarian athlete, recipes included J!

Breakfast:  42 grams of protein

• Green Smoothie = 1 large banana + 1c milk + 1c baby spinach + 1 tbsp chia seeds +   ¼c hemp seeds + ice
• Oatmeal = 1c steel cut oats + ½c milk (of choice) +  ½c dried apricots + 1 packet stevia

Mid-Morning Snack:  8g protein

• String Cheese + Apple

Lunch:  30 grams of protein

• Salmon Pita Sandwich = http://www.eatingwell.com/recipe/255162/salmon-pita-sandwich/
• Greek Yogurt Dipping sauce = https://www.cabotcheese.coop/greek-yogurt-cucumber-sauce-tzatziki

Afternoon Snack: 15 grams of protein

• Plain Greek Yogurt + Blueberries + 1 tsp honey

Dinner: 28 grams of protein

• Vegetarian chili = http://veggieandthebeastfeast.com/2015/11/24/high-protein-bulgur-black-bean-chili/
• Whole Grain Jalapeno Cornbread = https://www.jessicagavin.com/whole-grain-jalapeno-cheddar-cornbread/

In the world of athletics, high protein diets have become increasingly popular.  This trend is directly related to the role protein plays in building muscle mass.   While protein does help promote muscle growth, more is not necessarily better.  Determining protein needs should be based on the athlete’s overall diet and personal needs.

As stated in the previous article (Protein:  The Bodies Building Block), dietary protein is essential for a number of functions in the body.  Protein can be used for energy, but it is not the bodies preferred fuel source.  This role is best filled with carbohydrates.  Athletes consuming a diet adequate in carbohydrates and fat will use less protein for energy.  This saves dietary protein to be utilized in building lean muscle mass and repairing muscle tears following activity.  A diet emphasizing one of the three macronutrients, carbohydrates, protein or fat, over another will not promote long-term success.

Protein recommendations for the non-athlete are between 0.8-1.0 grams per kilogram of body weight per day.  In general, athletes will require greater amounts of protein than the non-athlete.  However, amounts are not as high as many currently believe.  The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training regimen (The Academy of Nutrition and Dietetics). 

General recommendations for soccer players are:

• In-season: 1.6 grams per kilogram of body weight per day
• Out of season:  1.3 grams per kilogram of body weight per day

For example, an in-season soccer player weighing 150 pounds (68 kilograms) should consume approximately 108-110 grams of protein per day.

 Focus on high-quality proteins (lean meat, eggs, fish, dairy, soy) consumed throughout the day.  Aim for 15-20 grams per snack or meal.  Below are the protein amounts of common high-quality proteins that make a tasty addition to any meal.

Food/Serving Size/Protein Content

Fish/3 ounces/21 grams

Chicken/3 ounces/21 grams

Turkey/3 ounces/21 grams

Meat/3 ounces/21 grams

Regular Yogurt/8 ounces/9 grams

Greek Yogurt/8 ounces/18 grams

Peanut Butter/2 tbsp/8 grams

Eggs/2 large/14 grams

Low Fat Cheese/3 ounces/9 grams

Why protein?

1. It is a component in every cell of the body (hair, skin, nails)
2. Used to rebuild damaged tissue post workouts and throughout the day
3. Required for the creation of hormones, enzymes and other body tissues
4. It is a vital building block of bones, muscles, cartilage, skin and blood. 

From the list above, you can see protein does much more for our bodies than build muscle.  It is the building block of life, critical to our physical appearance and internal function.  Protein is a macro nutrient (like carbohydrates and fat) required in relatively large amounts to maintain adequate function.  However, more is not necessarily better (we will focus on this next time).

Proteins are made from links called amino acids strung together much like beads on a necklace. There are 20 different types of amino acids (AA’s).  Of these, 9 are essential and 11 are non-essential.  Essential AA’s cannot be made by the body and MUST be consumed in the diet; non-essential AA’s can either be made by the body or come from the diet.

Amino acids are found in animal sources (meats, eggs, milk and fish) and plant sources (soy, beans, legumes, nut butters and some grains like quinoa or wheat germ).  Protein from animal sources are considered ‘complete’ because they contain all 9 essential amino acids.  Plant based proteins lack one or more of the essential amino acids and are termed ‘incomplete’.  You can still obtain all of the essential amino acids you need solely from incomplete sources, but you must consume a variety of plant based protein throughout the day.  Many professional athletes have adopted a vegetarian lifestyle and continue to compete at the elite level.

Protein is an essential component of every meal, including snacks.  Snack time is the perfect opportunity to increase your overall intake and incorporate alternative protein sources.   Below are some high protein snack ideas designed to fuel you up before a workout or power you through that afternoon lull.

High Protein Snacks

• Trail Mix (include pistachios to pump up the protein!) = 21g per cup
• Turkey/cheese Roll Ups = 3g per roll
• Greek Yogurt Parfait (topped with nuts and berries) = 15g per cup
• Greek yogurt + Peanut Butter Dip with apple slices = 6-8g per ¼c
• Hard Boiled Eggs = 6g per egg
• Natural Peanut Butter and Celery (add raisins for a touch of carbohydrates) = 8g/2 Tbsp
• String Cheese and Grapes = 6g per strand

**Protein amounts may vary based on brand and recipe