Katina's Nutritional Coaching Corner

The Best Diet in 2022: Mediterranean Diet Ranked #1 Again 

If you’re still working on that New Year’s resolution to “eat healthier,” check out the recently published U.S. News & World Report diet rankings. This ranking report comes out every January and is now in its 12th year. Put together by a team of medical experts who seek out the best diets based on ease of use, nutritional balance, the potential for short- and long-term weight loss, safety and possible side effects, and potential to prevent chronic diseases, such as diabetes and heart disease. This report can help people make informed decisions about the best dietary approach to meet their nutrition goals.   

For the fifth straight year, the Mediterranean Diet came out on top as the “Best Diet Overall.” The Flexitarian diet and DASH diet tied for second place with the MIND diet (known for its dementia-reducing effect) in fourth place. At the bottom of the list in the #40 spot was the Dukan diet, followed by the GAPS gut-elimination diet at #39, and then the low-to-no-carb Keto diet at #38.  

The Mediterranean Diet gets its name from the eating habits followed by the original inhabitants who lived along the Mediterranean Sea in the countries of France, Greece, and Spain. The diet, in general, is high in fish, vegetables, fruits, whole grains and heart-healthy fats. Red wine (sip a little), cheese, and yogurt are allowed in moderation. Processed foods and sugars should be limited. A day in the Mediterranean diet might look like this: 

Breakfast: Avocado toast on whole grain toast; add some microgreens on top 

Lunch: Hummus platter with whole wheat pita bread pocket, and crudites 

Dinner: Grilled salmon with couscous, Greek salad (check out this month’s tasty recipe!), a splash of red wine 

Snacks: Nuts, yogurt, and fresh fruit 

Staying active is also an important component of the Mediterranean Diet, not just for weight loss, but for overall well-being. For endurance athletes, this is one of the best diets for decreasing inflammation which might give your training and recovery a little boost.   

This Month’s Recipe: Classic Greek Salad

(source: The Food Network) 

Prep time: 20 minutes 

Total time: 20 minutes 

Serves: 4 

Ingredients:

• 1 small red onion, halved and thinly sliced 
• ¼ C red wine vinegar 
• Grated zest and juice of 1 lemon 
• 1 tsp honey 
• 1 tsp dried oregano 
• Kosher salt 
• ¼ C extra virgin olive oil, plus more for drizzling 
• 12-14 small vine-ripened tomatoes, quartered 
• 1 C Kalamata olives, halved and pitted 
• 5 Persian cucumbers 
• 1-4 ounce block of Greek feta cheese, packed in brine 
• Fresh oregano leaves (for topping) optional 
• Freshly ground pepper 

Directions:

1. Soak the onion in heavily salted ice water, about 15 minutes. 
2. Whisk the red wine vinegar, lemon zest and juice, honey, dried oregano, ½ tsp of salt, and ¼ tsp of pepper in a large bowl. Whisk in the olive oil in a slow, steady stream until emulsified. Add the tomatoes and olives, and toss. Peel the cucumbers leaving alternating strips of green peel. Trim the ends, halve lengthwise and slice crosswise, about ½ inch thick; add to the bowl with the tomatoes. Drain the red onion, add to the bowl and toss. Drain the feta and slice horizontally into 4 even rectangles.  
3. Divide the salad across 4 plates. Top with feta and oregano; drizzle with olive oil and season with pepper.  

Book Review: Diet for Great Sex: Food for Male and Female Sexual Health (2020) by C. DeLozier, L.Ac. 

If you’re in the mood for love this Valentine’s Day and looking for nutritious food to enhance your sexual health, then this is the book to read. Rarely do we discuss the sexual health of athletes, but it should come as no surprise that all the athletic benefits we reap as runners can also play into our advantage when it comes to our sexual health and performance in the bedroom. In Diet for Great Sex, DeLozier takes a practical approach to this taboo subject by simply identifying the main body systems that are engaged during sex and then suggesting foods to enhance those systems. For instance, hormones are tied to the endocrine system, so a diet to support sex hormones involves eating lower fat foods while also getting adequate vitamin D, fiber, B vitamins, and leafy greens. Add in some cruciferous vegetables such as broccoli and cauliflower for fiber. The other systems at play during sex are the nervous and vascular systems. In the last two chapters, DeLozier brings in other factors that may impact our sexual health, such as lifestyle and environment, and is quick to remind the reader that there is a little scientific evidence to support aphrodisiacs, but it might just be all hype in the end. The part I liked best was the date night diet and action plan. She puts together a full date night sex menu along with recipes. So if you’re in the mood for love on Valentine’s Day, grab your sweetie, grab this book, and try a diet for great sex.  

 

Health Benefits of Eating Oatmeal

(source: Whole Grain Council) 

Whole grains should be an important part of everyone’s diet and even if you’re gluten-free, there’s a whole grain for you. Products claiming to be whole grain must contain three parts of the grain -- the bran, the germ, and the endosperm -- and collectively, these three parts hold all the nutrition: iron, magnesium, manganese, B vitamins, selenium, and fiber. Oatmeal is a common whole grain staple on the American breakfast table and oats can be used in a multitude of ways. There are different varieties of oats, so let’s begin with the basics – all oats begin as whole oat berries (or groats), which are then processed to varying degrees and end up on the shelf in the form of: instant oats, quick-cooking oats, rolled (old-fashioned oats), or steel-cut oats. Steel-cut oats take the longest to cook, whereas instant oats take the least amount of time. And, if you’re not sure which one is best for you, go with rolled or old-fashioned oats for your morning bowl of oatmeal. Use a 2:1 ratio of water (or another liquid) to oats and cook to your desired level of consistency. Overnight oatmeal uses a ratio of 1:1 and ideally, choose quick-cooking or old-fashioned oats for this method. Add your favorite toppings and enjoy a delicious and nutritious bowl of oatmeal and reap the health benefits: 

Oats can help lower cholesterol, stabilize blood sugar, and help you “go” due to its soluble fiber content. 

Oats might help protect your heart and colon. 

Oats provide important vitamins and minerals. 

Oats may help you control your weight because you stay fuller longer. 

Oats can enhance the immune system’s response to disease. 

Oats might enhance athletic performance. ** a good source of carbohydrate and protein 

Oats might help you sleep better. ** oats contain a small amount of melatonin 

Best Snacks for Athletes

(source: Eatright.org) 

Snacks are a great way to stave off hunger between meals, but for runners, timing a pre-workout snack means balancing a fine line between keeping a belly happy, preventing hunger, while also boosting energy. A post-workout snack should never interfere with a balanced meal, but should be timed right to promote recovery. Choose a pre-workout snack to top off glycogen stores (i.e., in the form of carbohydrates) and look for a post-workout snack that combines protein, carbohydrates, and electrolytes to aid in recovery and regeneration. The market is flooded these days with products marketed towards athletes, but never forget that whole, real foods are the best option over anything that is packaged. Stock-up your pantry with these favorites! 

Pre-workout options: cereal, PB & J sandwich, dates, banana, fig bar, and a small smoothie  

Post-workout options: energy bar, electrolyte drink, a handful of nuts and pretzels, trail mix with dried fruit, rice cake with hummus, fruit yogurt, hard-boiled eggs, and cheese sticks

About Katina:  

Katina Sayers, Ed.D., is the owner of Katina’s Nutritional Coaching Corner. She has an extensive background in health and education that began with degrees in exercise physiology, health and physical education, community health, and culminating with a doctoral degree in curriculum and instruction. She completed her Integrative Nutrition and Health Coaching Certification, from the world's top nutrition experts, at the renowned Institute for Integrative Nutrition (IIN). She is a 5-time national medalist and competitive off-road cyclist and duathlete who can be seen on almost a daily basis riding and running the hills and trails in and around Tully Valley. She relies on a well-rounded diet to fuel her athletic adventures. You can contact Katina for nutritional coaching at: ksayerswalker@gmail.com.