Food Groups - Cookeville Nutrition Experts



Email series for current TnTech Athletes12 week nutrition program Introduction and goals General guidelines to a healthy dietPre-training and game nutritionSupplementsMeal planning and grocery shoppingFood prepFood trackingHydration Eating disorders Alcohol Fat loss & Building MuscleIllness and Injury WEEK 1Great news!Hello student athletes! My name is Anthony. I’m the sports dietitian here at TnTech and I want to welcome you to your 12 week high performance nutrition challenge. Over the next 12 weeks I’m going to give you the map to nutrition success and improving your performance as an athlete and a student. This means we are going to be:Losing fat and building muscle and improving your strength and power (and physique)Optimizing energy for high performance competition and trainingBuilding a better brain for concentration, learning, mood, and sleepEating delicious foods and making sports nutrition fun and enjoyableBUT BEFORE WE GET STARTED WE NEED TO SET GOALS AND GO OVER THE PROGRAM!!!Over the next 12 weeks, you’re going to get a weekly e-mail and check-in from me to take you on the next step of your nutrition program. Be sure to check for these e-mails and print them so you can follow along in the program. If at any point you want extra guidance, please reach out to me at aparadis@tntech.edu and I’ll be happy to help in any way that I can. GOAL FOR WEEK 1: ASSESSMENT & GOAL SETTINGWhat are your nutrition goals? That’s a good question. We need a specific and measurable goal to achieve by the end of this 12 weeks. Most sports nutrition goals are going to fall in the lines of fat loss, muscle building, improving health, or improving energy. Pick just 1 goal for the next 12 weeks and focus on that. What is your goal for the next 12 weeks? _________________________________________________Is this goal measurable, is it realistic, is it specific? If not, adjust it to make sure it is. Here’s some guidelines to help:Fat loss should not exceed more than 1% of your current weight per week. 1-2 lbs / week for most people so 12-24 lbs in 12 weeks. Muscle building happens slowly. About ? lb per week for women and ? lb per week for men. This means 3-6 lbs of muscle gain in 12 weeks would be a reasonable goal to set. Goals of improving health or energy need to be specified. “Feeling healthy or more energy” is not specific enough. You will want to define your goal as “Eating a vegetable with every meal and losing 6 lbs of fat” or “Improving energy to finish stronger every practice and game.” For example. But what how do you know what goal to set if you don’t know your current status? You’ll need to step on a scale, talk with your strength coach about your performance, and/or write down your typical diet to analyze where you are, and where you want to go. Change your goal if needed. Once again, I’m happy to assess you in my office; so feel free to shoot me an email. If this concept feels to abstract or overwhelming, relax; you are covered. Just email me and I’ll help you set a goal in person. Ok, y’all. That’s it for now. Assess your starting point and set your goal for the next 12 weeks and stay tuned for next week when we will go over the keys to a healthy sports nutrition program. 12 week nutrition program overview Introduction and goals General guidelines to a healthy dietPre-training and game nutritionSupplementsMeal planning and grocery shoppingFood prepFood trackingHydration Eating disorders AlcoholFat loss & building muscleIllness and injury Recipe of the week:Zesty slow cooker chicken BBQ. This recipe is super easy and super tasty. Most of our recipes will be themed in a slow cooker because all you have to do is dump them in the pot and turn them on. Check out this link for the ingredients and recipe in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129WEEK 2Howdy! And welcome to week 2 of your high-performance nutrition challenge. This week we will be focusing on the guidelines to a healthy sports performance diet. YES, YOU CAN STILL EAT AT CHICK FIL A AND BACKYARD BURGER AND BE SUCCSESSFUL. Let me show you how. Let’s start with the 3 tenants to good nutrition for athletes:Balance: Balance keeps you from burning out. Eat as many calories as you burn in training. Sleep long and well if you are training long and hard. Eat wholesome nutritious foods to balance out the sweets and treats. Just remember its ok to splurge and push yourself as long as you back things up with a balanced approach. Variety: Eat a variety of different foods from each food group. Getting lots of different foods in lots of different colors ensures that you are getting the full spectrum of vitamins, minerals, and other nutrients. Moderation: 80-90% of your diet should come from minimally processed and wholesome foods (wheat breads, milk, yogurt, fruits, vegetables, whole cuts of meat, beans, nuts, oils). And about 10-20% can come from fast food and junk food. All foods can fit into your diet as long as you exercise moderation. Now let’s go through each food group. Take a moment to highlight some of your favorites. We will be using them in the next exercise. Food GroupsProteins Lean meatsFish and seafoodDairy proteins Other proteins chicken breastturkey breastpork tenderloinpork boneless chopsflank steakfilet97% ground beefdeli meatgame meatbeef jerky tilapiacatfishcanned tunashrimp scallopsskim or 2% milkegg whitesGreek yogurt- plain 0%cheese- low fatcottage cheesetofuwhey protein powderprotein shakesprotein barsVegetablesGreenRedYellow/OrangeWhite/BrownBlue/Purpleasparagusartichokecabbagecollard greenscelery broccoli brussels sproutsgreen beans green onionslettuceokrasnow peasspinachzucchini beatsred peppersradish red oniontomatoes yellow beetscarrotsyellow pepperspumpkinyellow squashspaghetti squashcauliflowergarlicjicamamushroomswhite onionsparsnipsshallots turnipspurple asparaguspurple cabbagepurple carrotseggplantsFruitBeansLowest calorieModerate calorieHighest calorieblackchilichickpeasrefried beansredsoykidneywhite pinto raspberriesstrawberriesblackberriespeachescantaloupehoneydew watermelon applesapricotscherriesgrapefruitgrapesorangesclementinekiwimangonectarine pears pineappleplumbananadehydrated fruitfruit canned in syrup(fruit juice is considered a sweet)Starchy carbohydratesFatsStarchy vegetablesGrainsPlant sourcesAnimal sourcespotatoessweet potatoescornpopcorngreen peaswinter squashbreadtortillascrackersricepastaoatmealcereal quinoa granola *choose whole grains*oil nutsnut butteravocadohummusseedssalad dressingolivesfried foodsbuttercreamcheeseroastsbaconsausageribeye and NY stripdark meatskin ground beef under 95%Discretionary Calories Sweets and SugarAlcoholThings we always overeat sugarhoney sweet drinksfruit juicesodapastries chocolatecandysauceshard liquorbeer winemixed drinksfast foodrestaurants parties and social eventsbuffetsboxed and bagged snack foodsAthlete’s Food Pyramid-56168711684000296648930018Discretionary Calorie Allowance: 10-20% of your diet can come from sweets, alcohol, or other empty caloriesFats: Limit to 1 high fat food with meals or add foods like oil and butter as a final touchPlants: Eat a large serving of whole fruits, vegetables or beans in some combination every mealProtein: Eat a large serving of protein with every meal Starchy Carbs: Eat an extra-large serving of starchy carbs with each meal00Discretionary Calorie Allowance: 10-20% of your diet can come from sweets, alcohol, or other empty caloriesFats: Limit to 1 high fat food with meals or add foods like oil and butter as a final touchPlants: Eat a large serving of whole fruits, vegetables or beans in some combination every mealProtein: Eat a large serving of protein with every meal Starchy Carbs: Eat an extra-large serving of starchy carbs with each meal1807441945929Protein00Protein482311661670DCA00DCA4257961068243Fats00Fats3012791478165Plants00Plants-1304642403475Starchy carbohydrates0Starchy carbohydrates-11430118113660025457710008750-3019132309899880341410970Take a look at the above food pyramid. Don’t worry about exact amounts right now. Just know that the bottom of the pyramid is going to have the largest servings, and get smaller as it progresses to the top. Make sure you are adding foods from the first 4 levels with each meal and adding some discretionary calories (junk food, fast food, etc.) in moderation if you feel like you need a splurge. Here’s some examples that you could do in the cafeteria or other dining halls, or with food from home or on the go:Breakfast Afew pieces of wheat toast- starchy carbYogurt with fruit mixed in- protein and plantSide of eggs with cheese- protein and fatCoffee with cream and sugar- discretionary Breakfast BProtein smoothie with,Milk- proteinChocolate protein powder- proteinBanana- plantPeanut butter- fatGranola bar on the side- starch carbBreakfast CCottage cheese with pineapple- protein and plantHash browns- starchy carb and fatMeal ACafeteria meat, steamed vegetable, rice, pasta or potatoes from the hot line- all food groupsGlass of chocolate milk- discretionary and protein Meal BChick fil a, Breaded chicken sandwich on wheat bread with lettuce and tomato- protein, starchy carb, fat, plantFruit cup- plantMilk- protein Meal CDeli meal,Sandwich on wheat bread with meat and all the fixings and dressing- all food groups (a hamburger is also a sandwich in this regard)Piece of fruit- plantGlass of milk- protein Meal DPizza loaded with veggies and meat- protein, starchy carb, fat, plantsSide salad or fruit cup- plantsGlass of milk- proteinMeal EPoor man’s casserolePackage of ramen noodles, cooked and drained- starchy carbPouch of tuna- proteinFrozen mixed vegetables- plantHandful of shredded cheese- fatSnack AApple- plantString cheese- proteinPeanut butter crackers- starchy carb and fatSnack BBeef jerky- protein Whole grain goldfish crackers- starchy carbTrail mix- plants and fatsSnack CProtein cliff bar- protein, starchy carbs, fatsBanana- plantsSo there you have it. Eat from as many food groups as possible with each meal. Start with your favorites and work on adding variety. Try the meal suggestions above or write in your own, and remember to contact me if you need any extra help. Next week we will talk about pre training and pre game meals! Recipe of the week: Pork chops in the slow cooker. This is a very simple recipe you can make in 5 minutes. Yours in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129WEEK 3Welcome back to week 3 of your performance nutrition program! Today we will be going over pre-training and pre-game nutrition strategies. The Golden Rule: ABSOLUTELY NO NEW FOODSNow is not the time to be experimenting. I want the players eating what they always have tolerated before practice. No new foods, amounts, supplements, combinations of foods, brands, etc. Keep it simple. Keep it familiar.Pregame mealThe objective of a pregame meal is simple: keep yourself fed and hydrated so you are not distracted or low energy from hunger and not losing performance from dehydration. Following the above “Athlete’s Food Pyramid” will ensure adequate carbohydrates for energy during the game. Salt your foods to add flavor and help restore electrolytes. ?The game day meal should be eaten 3-4 hours before the game. Why? This gives you enough time to digest the food, but not too long they get hungry again. Food choices should be:FamiliarWell toleratedTastyProven to work in practice Be mostly comprised of carbs and protein with a moderate amount of fatLow in fiberPlenty of fluid- no caffeine (unless you normally have it)Pregame snackAbout 1 hour before the game, you can have a pre-game snack. This is just to cover any bases in case you did not get enough to eat during the pregame meal (especially if you get nervous and it’s hard to eat before a game). Do not eat things you have not tried regularly during practice.These foods should be mostly sugary and easy to digest to provide quick energy. No messy, crumbly, melty, or sticky foods (don’t mess up your uniform or get your hands sticky!) Bananas or fruit juicePB&J Snack foods like granola bars, pretzels, dried fruitsCandy like gummy worms, fruit roll ups, Oatmeal raisin cookies Pair with sweetened coffee or sweet tea to provide a bit more hydration and some caffeine energy (caffeine stimulus peaks about an hour after consumption when taken with food). But ONLY if you are used to having caffeine before practice and were proven to be well tolerated. Limit to 1 cup of coffee or 1 glass tea. Gatorade or water is also an excellent choice. Halftime/ time outs/ breaks snacks: The same guidelines apply for halftime snacks as the pre-game snack. Psychological impacts of foods on game-day:Foods can have strong psychological ties. For example, we often thing of the common cold when we think of chicken noodle soup or we think of the Fall when we eat pumpkin flavored foods. We don’t want to discount the mental benefit of pre-game foods and snacks. If we keep things consistent and ritual-based, it can help you focus. Remember to practice eating your pregame meal (or a meal close to the amount and food choices) during the week before your games. Nutrition during training and practiceFollow the same guidelines above for game day except for the “No new foods” rule. Now is your time to experiment and find the right combinations and amounts of foods that work for you. Also before and during practice- make half of your choices wholesome choices. For example, start off with a banana or whole grain bagel before practice if you want to drink Gatorade or eat some candy gummies during your break. Nutrition after practiceAfter practice is a good time to eat a full meal. Go to the dining hall and follow the above athlete food pyramid guidelines. If it’s going to be a while until you can sit down and eat, consume snacks that have a balanced amount of carbs, protein, and plants.Examples:Granola bar, beef jerky, apple Pretzels, boiled eggs, carrot sticksBanana and a protein shakeRecipe of the week: Super Easy Sloppy JoesI don’t personally know Joe, but I’m a big fan of the dish. You can cook this in a slow cooker (even though the recipe doesn’t mention it) and use lean ground beef or turkey as a substitute if you want less fat. These make amazing leftovers but I wouldn’t recommend eating these in the car- hence the name Sloppy. Yours in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129WEEK 4: SupplementsSupplements are one of the fastest and easiest ways to improve health and sports performance. Many athletes don’t take supplements or vitamins simply because they forget to or don’t know which ones to take. Remember that the most important nutrition tool you have is a healthy diet! So if you haven’t gone over the first 3 emails in this series, I highly recommend you do so! Supplements work best in conjunction with a healthy diet. I also recommend you try your supplements out weeks in advance before ever trying anything close to the day of a competition. No surprises! If you want to improve your health:Multivitamins: this is a great tool get enough vitamins and minerals especially when your diet isn’t perfect. Every athlete I’ve worked with at TTU is deficient in at least something. A multivitamin is good insurance against deficiency. Fish oil (omega 3): fish oil reduces inflammation, protects your heart and your brain. I cannot think of any reason why an athlete would not want these benefits. Garlic oil: besides keeping vampires away, garlic is great for your cholesterol, blood pressure, and immune system. If you want to improve your performance:Caffeine: can make all the difference in your mood and energy. Caffeine (preferably in a natural form like in coffee) about 30 minutes before exercise can bring a noticeable benefit. This is a very individualized thing, so see what works for you. I strongly recommend against ever taking over 200 mg of caffeine in one sitting (half of that is a great starting point and is about 1 cup of regular coffee’s worth.)Creatine monohydrate: creatine will give you a couple extra reps in the gym when you are lifting heavy. This translates into increasing strength and muscle size. Creatine monohydrate most tested and reliable form of creatine and should be taken in it’s pure form. You can take it with water or any other kind of fluid. When you first take creatine, you can dose it 3x per day and then resume to 1x per day after that. Beta alanine: beta alanine is an amino acid that helps to buffer the production of lactic acid. In other words, it may help you get a few more reps or a few seconds longer of a sprint. This should be taken about 30 minutes before training. Beta alanine isn’t as effective as caffeine or creatine, but if you want, you can try it. Beet root juice or extract: beet root works very similar in the way that beta alanine does in letting you sprint just a little bit longer. You can make your own juice or just get a powdered beet root juice supplement like BeetElite. Also like beta alanine, beet root juice is not as effective as caffeine or creatine. If you’re on a budget, try the creatine and caffeine first. Citruline Malate: citrulline, an amino acid, helps your blood vessels to open up to deliver more nutrients to the cells- in theory. It might help you with your muscular endurance and will also increase the “pumped up” feeling after exercise. You may want to mix this with caffeine, creatine, and beta alanine to make your own “preworkout” supplement- for way cheaper than you can buy in stores. If you want a more convenient food or drink:Sports drinks, gels, chewies, etc.: like Gatorade or powerade provide sugar, electrolytes, and hydration. This is a great tool to use around training and games to keep your energy reserves topped off. Especially if you didn’t get to eat a proper meal beforehand. Whey protein powder: This is an easy way to get more protein in your diet. These are great to make smoothies too. Vegans can substitute for a plant based protein powder if desired. Protein powder isn’t necessary if you eat enough protein in your diet from whole foods. This is more of a convenience product. Protein bars: same concept as protein powder. I actually prefer beef jerky instead of bars because it’s cheaper and higher in protein usually. Before you buy ANY supplement, remember that supplements are not as tightly regulated as foods. You should always buy from a reputable supplier and from a brand you trust. I can’t speak for everyone’s experiences but I’ve always had good luck at the GNC here in Cookeville or from ordering supplements on If I only had a limited budget and wanted to make the most out of my dollar I would go to GNC and purchase the following (usually the store brand is a bit cheaper):1 a day multivitaminfish oil supplement pure creatine monohydrate and then purchase a caffeine tab supplement ONLY if I hated coffee and a protein powder ONLY if I struggled eating protein with every meal. Shakes can be particularly effective for typical breakfast skippers. Final thoughts: Contact me if you need help choosing your supplements or have a different specific goal you want to reach. Also, remember these things don’t do you an ounce of good if you forget to take them. So set a reminder on your phone and don’t forget!Recipe of the week: Whole chicken in the slow cookerNow everyday can be like Thanksgiving when you pull an entire roast bird out of your slow cooker. This recipe is super easy and you can even omit all the spices and just get any old “chicken seasoning” and use that instead. This will impress your friends and makes great leftovers. in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129Week 5: Meal Planning and Grocery ShoppingWelcome back to week 5 of your performance nutrition program. Today we’re talking about meal planning and grocery shopping. Just to recap, we’ve already covered:goal setting for this 12 week program general guidelines to a sports nutrition dietnutrient timing around training and gamessupplements Meal planning and grocery shopping is a critical step in ensuring you have the healthy food you need to be successful. If you can plan and grocery shop effectively you will also save yourself time, money, prevent food waste, and probably enjoy the whole experience more than you would if you just go to the grocery store when you’re hungry and out of food. There’s 3 steps to be successful here: Clean your kitchen and take a food inventory, make a meal plan and grocery list, get the food.Step 1 is clean your kitchen and take inventory. Clear up all kitchen surfaces so you can unpack groceries easily when you come home. Throw away any spoiled food in your refrigerator and pull out those little drawers and disinfect the surfaces. This will also help you preserve your food longer. While doing this, pay attention to what you have in stock and it will help you when you make your shopping list. I know this isn’t the most glamorous of steps but it helps you think about your meal plan and it will help you stay organized. Step 2 is the shopping list and meal plan. Think about what you have in your house and what you would like to eat for the rest of the week. If you need recipe ideas try or pinterest or any food app. If you struggle for ideas, think about what you would get if you went out to eat- and find a recipe for it. Write down the meals and snacks you would like to eat and then make a corresponding grocery list. If you have a meal plan and eat on campus, then make a list for snacks or weekend meals you would like to have at your apartment. Step 3 is go to the grocery store and stick to the list. Eat before you go. Yes, even if you’re not hungry, eat a snack or drink some milk. Your mission is to get in and out of the grocery store as fast as possible. Stick to the list. Allow yourself some to pick up 3-5 things not on the list, but no more. Check things off your list as you pick them up and unpack as soon as you get home from the store. I can tell you if you’re not regularly cleaning your kitchen and making meal plans and grocery lists, that this challenge is going to make a huge positive difference for you. This also might be a good week to have that “clean up after yourself in the kitchen” talk with your roommate. Recipe of the week: Slow cooker chili Who doesn’t love a good chili on a cold day? The great thing about chili is you can add or subtract any ingredient you like and it will still turn out great. My favorite lazy way to make this is to omit all the spices and simply add a packet of “chili seasoning” from the spice aisle. Yours in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129Week 6: Food PrepWelcome to week 6 of your sports nutrition challenge! By now you should be about halfway to your initial goal set in week one. If not, or if you have any questions, please feel free to email me to set up a 1 on 1 nutrition session. Today’s topic is food prep. If you had to guess, which of the following factors would you say influences food choices for college athletes more than any other?TasteConvenienceHealthCostIf you answered, B. Convenience, you guessed correct! Convenience influences food choices above all others. We skip breakfast because it’s inconvenient for us when we are rushing in the morning. We eat more than we should at parties and buffets because the food is just laying there in front of us. There’s a reason why frozen pizzas and hot pockets are such a hit but almost no one knows how to make the same types of food from scratch. We can use convenience to our advantage by making healthier choices more convenient and trying to make empty calories less convenient. I’ll list a few ideas. By the end of this e-mail, I want you to choose 1 or 2 convenient habits to help you work toward your goals. Muscle buildingLeave protein powder and bananas next to your blender on the counter for easy access to smoothiesKeep bars, trail mix, and snacks in your backpack and gym bag and restock oftenAnytime you cook a meal, make leftovers that you can heat and eatMake breakfast tacos in the morning and wrap in foil so you can eat on your way to classKeep a bag of powdered Gatorade in your backpack and add to your water bottle for extra caloriesFat lossPut your junk food on the top shelf so it’s out of sight and harder to reachWhen you make a healthy meal, make extra portionsTake your fruit out of the fridge and leave it in a bowl on the counter to entice you to eat it more often Make breakfast out of “grab and go” options if you usually skip and overeat for lunch Eat off smaller plates and put your food up after you serve yourself If you want to modify any of those goals, feel free! It’s a very personalized approach, so there’s no one size fits all. Recipe of the week: Slow cooker black bean soupI love beans for their texture and high fiber and protein content. This recipe uses super cheap and tasty ingredients and is a favorite on cold nights in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129Week 7: Food and Weight TrackingNow that we’ve crossed over the halfway point in our 12 week program I’m sure you’ve discovered some of the goals you’ve been working on aren’t as easy as others. Your progress may have stalled. This week we will focus on food tracking, which is one of the best tools you can use to bust through plateaus. Today’s focus will be short and sweet, because there’s an app for tracking food. Benefits of food trackingImmediately identify room for improvement in the diet yourselfLearn how many calories and nutrients are in each foodUse this info to regain progress and bust plateaus Use your food log to quickly make a grocery list Food tracking is the most effective way at holding yourself accountable. Go to and set up a free account. It also links up to the free app you can download on your phone. Play around with the app for a bit so you get the hang of it. Go ahead and enter in what you’ve eaten today. Some of the features of this app are:Tracks weight and caloriesBarcode scanner to easily enter in foodMemory bank of all your recent and favorite foodsGoal for this week: track everything you eat for 7 daysIf you have a week’s worth of food in your journal, it will also be easy for me to make recommendations to you if you want some help. Remember you can just email me to set up an appointment. Recipe of the week: Chicken stroganoff in the slow cookerWhy is it always a slow cooker recipe? Because it’s EASY. You can make an upgraded version of this by using olive oil instead of margarine and a lower fat cream cheese. in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129Week 8: HydrationHydration is a tricky subject but an important one (if you become too dehydrated you could die, and that’s not going to help anyone win a game). It’s tricky because there is no “one size fits all” approach when it comes to hydrating. I’ll give you some general guidelines and things to watch out for so that you don’t become dehydrated or overhydrated. General guidelines for staying hydrated:If you lose over 2% of your current weight after a training session (3-5 lbs for most), you are not drinking or eating enough during your long practices. Drink a full glass of fluids when you wake up and with every mealSip on fluids when you snack Drink half a bottle of water (about 1 cup) 30 minutes before you start trainingUse the pee testIf your pee is clear as water, you are overhydrated. Slow down the sipping. If your pee is dark yellow or brown, you are dehydrated.You want your pee to be just slightly yellow. That’s the perfect color for proper hydration. Final thoughtsGatorade is best used during training only after the first hour. Unless you skipped a meal, in that case, start snacking and drinking sports drinks early. Overhydration is not the goal. Stop drinking if your urine turns clear. If you struggle with hydration, talk to me or the athletic trainers during your training sessions. They will help monitor your fluid intake. Recipe of the week: Apple butter in the slow cookerApple butter: think of it like an energy spread you can put on anything. This recipe will give you some quick carbohydrate energy and goes great on fruit, breads, in oatmeal, and anything you could imagine. Try this simple and tasty recipe Yours in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129Week 9: Eating disordersThis week we are going to focus a psychological component to nutrition. Everyone has a disordered eating habit or two. When our relationship with food starts taking a toll on our health, relationships, and school is where disordered eating habits and thoughts may lead to an eating disorder. If you want to talk about anything we go over in this week’s focus, feel free to email me and remember that everything is completely confidential. There’s a lot of great resources on this campus to help you out if you decide you want it. You take a quick assessment here to see if this is something you should be concerned about. Athletes and Eating DisordersInvolvement in organized sports can offer many benefits, such as improved self-esteem and body image, and encouragement for individuals to remain active throughout their lives.? Athletic competition, however, can also be a factor contributing to severe psychological and physical stress. When the pressures of athletic competition are added to an existing cultural emphasis on thinness, the risks increase for athletes to develop disordered eating. In a study of Division 1 NCAA athletes, over one-third of female athletes reported attitudes and symptoms placing them at risk for anorexia nervosa. Though most athletes with eating disorders are female, male athletes are also at risk—especially those competing in sports that tend to place an emphasis on the athlete’s diet, appearance, size, and weight requirements. Risk Factors for Athletes:Sports that emphasize appearance, weight requirements or muscularity. Sports that focus on the individual rather than the entire team. For example: gymnastics, running, dance or diving, versus teams sports such as basketball or soccer.Endurance sports such as track and field/running, swimming.Overvalued belief that lower body weight will improve performance.Training for a sport since childhood or being an elite athlete.Low self-esteem; family dysfunction (including parents who live through the success of their child in sport); families with eating disorders; chronic dieting; history of physical or sexual abuse; peer, family and cultural pressures to be thin, and other traumatic life experiences.Coaches who focus primarily on success and performance rather than on the athlete as a whole person.Three risk factors are thought to particularly contribute to a female athlete’s vulnerability to developing an eating disorder:?social influences emphasizing thinness,?performance anxiety?and?negative self-appraisal of athletic achievement. A fourth factor is identity solely based on participation in athletics.?Protective Factors for Athletes:Positive, person-oriented coaching style rather than negative, performance-oriented coaching style.Social influence and support from teammates with healthy attitudes towards size and shape.Coaches who emphasize factors that contribute to personal success such as motivation and enthusiasm rather than body weight or shape.Coaches and parents who educate, talk about and support the changing female body?The Female Athlete Triad includes disordered eating, amenorrhea, and osteoporosis.The lack of nutrition resulting from disordered eating can cause the loss of several or more consecutive periods.? This in turn leads to calcium and bone loss, putting the athlete at greatly increased risk for stress fractures of the bones.? Each of these conditions is a medical concern. Together they create serious health risks that may be life threatening.? While any female athlete can develop the triad, adolescent girls are most at risk because of the active biological changes and growth spurts, peer and social pressures, and rapidly changing life circumstances that go along with the teenage years.Recipe of the week: Slow cooker meatballsWho doesn’t love pasta and meatballs? But you can do anything you like with your meatballs including put them on a sandwich or eat them with rice or mashed potatoes. Yours in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129Week 10: AlcoholWhile I don’t condone excessive or underage drinking, I will say that many eons ago when I was in college, I was president of my fraternity and certainly had my fair share of adult beverages and parties. I made it out in once piece and you can too if you’re sensible. In today’s lesson, I’ll give you some information about the effects of alcohol and some strategies for “damage control” for those occasional parties. Calories from alcoholLight beer ~100 calActually tastes good beer ~150 calGlass of wine ~150 calShot of alcohol ~ 70 calShot of alcohol if your friend pours it for you ~120 cal Mixed drinks like punch or margarita >250 cal Choosing to drink alcohol is a risk vs reward analysis. Health risks include feeling sick or hungover, harming yourself while inebriated, developing dependency, or alcohol poisoning. Benefits include feeling buzzed and social acceptance in some cases. The harm from alcohol consumption varies with amount. The more you drink, the more damage you do. This is why setting a limit before you go out for drinks is ALWAYS a good idea. Everyone has that “Oh I can’t believe I drank that much” night, but try not to make it a regular occasion. How can excessive drinking hurt your performance?Feeling sick and hungover will result in a weak training session the following day or twoDehydration from alcohol Decrease in positive mood the day after drinking will affect ability to train the following dayLack of sleep from staying up late will decrease energy and focusAlcohol has a lot of calories and so does that 2 am run to Taco Bell when you have the drunk munchies. It is not uncommon for a college student to become overweight or even obese from long term regular drinking and habits associated with itThe 2 most important things you can do to limit the negative performance consequences of alcohol are:Limit yourselfLimit how much you drinkLimit how often you drink If you must over indulge, never do it during the seasonDamage controlAlternate alcoholic beverages with water to prevent dehydrationTake a multivitamin before you go drinking to help fight the depletion of B vitamins and ramp up antioxidants Drink a bottle of water or Gatorade at the end of the night. Leave it in the car and drink it on your way home. Eat a healthy snack before bed instead of going to the drive throughStart eating and hydrating first thing the following morning. Do not skip breakfast. Make yourself eat something small even if you don’t feel well. GO TO YOUR MORNING CLASSES do not fall behindTake a couple Tylenol if needed That’s all the info we will go over for now. Just remember that it’s not just the alcohol alone that affects you as an athlete. The loss of sleep and poor food choices that accompany excessive drinking will also impact your health and performance. Recipe of the week: Slow cooker oatmealYou could even make this on a weekend night so you have something healthy to wake up to after a party. This is a great recipe for the traditional breakfast skippers Yours in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129Week 11: Fat Loss & Building MuscleWelcome to week 11, just one more week to go after this one. Today we are focusing on fat loss and building muscle. Setting goalsYou can’t effectively lose fat and build muscle at the same time. You will save yourself a lot of time and heartache by picking one goal and focusing on it until it is reached, then set a new goal. Unless you’ve talked about it with your coach, you should never set a major weight change goal during the competition season. Try to focus on your fat loss and muscle building in the pre and off season and maintain your weight during the competition season. Fat loss should be around 1% of your body weight lost per week. 1-2 lbs for most people. Muscle building (weight gain) is a slow process. Men can build about ? lb muscle per week and women ? lb muscle per week. Also, you can’t build muscle if you aren’t exercising. Make sure you can lift weights regularly if you have a muscle building goal. Fat loss Weigh yourself every week and record in myfitnesspal appTrack food every day in app. If no weight loss occurs, decrease calories by about 10% or 100 calories the following week. If you can’t (won’t) track your food consistently, you can always try intuitively cutting calories by eating smaller portions, eating more fruits and vegetables, eating foods with less fat and sugar. Cut out all liquid calories including alcohol. Be consistent Keep dining out to 1x per week and eat in the cafeteria if you have a meal plan Follow the athlete food pyramid (from week 2) with a small modification: eat a larger serving of protein than you would carbohydrates. Muscle building Weigh yourself every week and record in myfitnesspal appTrack food every day in app. If no weight gain occurs, increase calories about 10% or 100 calories the following week. If you can’t (won’t) track your food consistently, you can always try intuitively increasing calories by eating more frequently, bigger portions, drinking liquid calories instead of water. Be consistentNever skip breakfast and always have a bedtime snackLift weights like your life depends on itTake home messageWeight loss or muscle gain is not a sprint, it’s a marathon. Choose one goal at a time or you’ll spin your wheels and accomplish very little. These 6 tips are meant to go along with everything else you’ve focused on until this point. If you need extra help, e-mail me and I’ll be happy to work with you. Recipe of the week: Buffalo chicken dipNo one wants to be the one who just brings a bag of carrots to the party. You can still have a fun finger food with a healthy twist with this buffalo chicken dip recipe Yours in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129Week 12: Injury and IllnessWelcome to your final week of your 12 week nutrition program. We’ve covered a lot of ground from goal setting, to meal planning, to optimal diets for building muscle and losing fat. Now I’m inviting you to make an appointment for a nutrition consultation. Email me and we can go over your progress for the past 12 weeks and set some new goals, or go over any special areas you wanted to address. Injury and illness can be influenced significantly with nutrition, in both prevention and in healing. The same nutrition practices that give you good energy and focus will help you from making careless mistakes that could lead to injury. This is nothing we haven’t covered so far, but as a general guideline make sure that each day and practice you are:HydratedAdequately fed before and during trainingEating a variety of wholesome foodsEating back enough calories after trainingEven if injury does occur, there’s a few things you can do to optimize your outcome as you heal:Make sure you do your best to maintain your weight while you heal. You typically don’t want to gain or lose significant weight while you are healing. Contact me if you are unsure because there are exceptions to this rule. Eat an adequate amount of protein every day. About 1 g per pound you weigh or a little less. Ensure adequate nutrient intake and remember to take your fish oil Try to avoid the mindset of “all or nothing.” Many athletes throw nutrition out the window when they are injured. Consistency is always important. It’s easier to maintain the habit of good eating than it is to try to get started again. In fact, if you aren’t training, nutrition is a good area to focus on with the extra time. Food for thought. What’s next?Your next step is to set a new goal! This can be done with me by scheduling an appointment with me to help you or you can set one on your own. Be sure to check your TN Tech email regularly for upcoming messages for nutrition workshops, recipes, and advice!Yours in health,Anthony Paradis, MS, RD, CSSD, CSCS, USAW, USAPLDirector of Sports Nutrition, Tennessee Tech UniversityAparadis@tntech.edu931.372.6742Oakley Hall #129 ................
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