Katina's Nutritional Coaching Corner

Eating on the Run: Ways to Get More Protein in your Diet 

Most runners are really good about getting plenty of carbohydrates in their diet (can you say, post-run beer with friends?) and often times struggle with getting enough protein. But, how do you know if you’re low on protein?  To begin with, there are formulas we can follow based on the amount of recommended protein per pound of body weight and there are other values such as the USDA Daily Value of 45 g of protein per day for women and about 56 g of protein for men. While formulas and recommendations are always a good thing, in the end, it all comes down to how you feel best. For me, I can tell if I’m not getting enough protein if my recovery takes longer than usual or if I have prolonged fatigue after a couple of days after hard workouts.  Another way to judge if you’re getting enough protein is to monitor your protein intake through an online program or app. There, you can usually track and set up ranges to make sure you hit daily targets. Some people feel better with a little more protein and others feel better with a little less. After that, it comes down to what kind of protein source works best for your body. Do you prefer an animal- or plant-based protein source? Or, both? Ideally, you want to eat protein at every meal across the day to get a steady flow of nutrients.  

Here are some suggestions to help you get more protein in your diet: 

1. Have a post-workout protein recovery drink with at least 20 g of protein. 
2. Eat Greek yogurt or non-fat cottage cheese. 
3. Eat 3-4 oz of meat (fish, chicken, beef, pork, turkey). 
4. Eat ½ C of beans (add to your eggs, salad, soup, or make hummus). 
5. Keep nuts handy. 
6. Choose quinoa over rice and pasta. 
7. Eat hard-boiled eggs. 
8. Mix in some seeds (such as pumpkin seeds, hemp seeds, chia seeds). 
9. Eat more peas, please! 
10. Add a scoop of collagen powder to your java. 

Green Theme Challenge for St. Patrick’s Day!

(Source: ForksoverKnives) 

St. Patrick’s Day is celebrated across the globe on March 17th and when it comes to food, traditional favorites like corned beef, boiled potatoes, cabbage, and carrots will adorn most menus. This year, I want to challenge you to make your menu GREEN. Now, that doesn’t mean that you drink green beer all day, but rather, you choose foods that are naturally green in color. By doing so, this will enhance the nutritional value of your meal and ensure that you are getting plenty of vitamins, minerals, and fiber.  

Check out these green recipe combinations and then challenge yourself to eat green on the 17th: 

• Mashed potatoes with kale
• White bean and cabbage stew 
• Collard greens wraps 
• Split pea soup 
• Savoy cabbage rolls 
• Green lentil salad 
• Pasta with green beans and pesto 
• Potato broccoli mini-frittatas  
• Lima bean pesto hummus 
• Broccoli soup

This Month’s Recipe: Heart-Healthy Shamrock Smoothie

(Source: Eating Well) 

For St. Patrick’s Day, skip the line at McDonald’s for Shamrock Shakes (which comes in at a whopping 560 calories and contains 15g of fat of which 10g are saturated), and instead, try this heart-healthy smoothie that uses spinach and kiwi to achieve its green color. 

Ingredients:

• 1 frozen banana, sliced 
• 1 cup spinach 
• ½ cup low-fat vanilla yogurt 
• ½ cup low-fat milk (or sub-in your favorite milk-beverage) 
• 1/3 cup packed fresh mint leaves, plus more for garnish 
• 4 ice cubes 
• Kiwi slices for garnish 

Directions:

1. Combine the banana, spinach, yogurt, milk, mint leaves, and ice cubes together in a blender. Blend until smooth. 
2. Cut kiwi into slices (and if desired, cut into shamrock shapes) and thread onto a skewer. Serve the smoothie garnished with kiwi and mint.  

Stock your Pantry for Success 

With our focus this month on heart health, mental health, and physical health, it stands to reason that with lifestyle adjustments and healthy habits, we can either prevent chronic health conditions or at the very least, be in a better state of health so that when life throws us a curveball, we are better prepared and able to cope. From a nutritional standpoint, one of the easiest things you can do is to stock your pantry for success and this basically means that food can be your best medicine to fight heart disease, relieve stress, and improve your overall physical condition. Lifestyle changes are your best option for preventing (and maybe reversing) some of the most common chronic conditions.  

A well-stocked pantry is essential for success and should include:

• A variety of beans, lentils, and peas 
• Whole grain flours, grains, pasta, breads, and tortilla shells 
• Low-fat, low-sodium plant-based soups and stocks 
• Marinara sauce, salsa, and other types of canned tomatoes 
• Pre-cooked polenta 
• GF pasta (try GF pasta made from beans, such as black bean or red lentil) 
• Canned pumpkin 
• Roasted red peppers 
• Pasta sauces, pizza sauce 
• Balsamic vinegar 
• Spices 
• Protein powder

Nutrition in the News: Eating a Plant-Based or Mediterranean Diet Could Add Years to Life Expectancy

(Source: BLOS Medicine) 

Researchers at the University of Norway in Bergen collected data using an online survey tool to study the health effects of various food groups on life expectancy. Using an online tool called Food4Healthy Life, researchers found that eating more plants and less processed food may add 10 to 13 years to life expectancy compared to eating a diet full of added sugars, refined grains, and processed meat. This diet was very similar to the Mediterranean diet and also had similarities to a plant-based diet. Additionally, this diet closely resembled the eating habits of people in the Blue Zones. The Blue Zones are the areas across the globe where people tend to live the longest, healthiest lives. Eating beans, whole grains, and nuts offered the greatest benefits along with fruits, vegetables, and fatty fish, such as salmon. The results also indicated these kinds of diets also improved mood, offered better weight management, and reduced the risk of chronic illness. If you don’t feel like making a complete overhaul of your diet, you can still benefit just by avoiding processed meats, refined grains, and products with added sugars such as soda and sweets. 

What’s in Season: Pink Grapefruit

(Source: Healthline) 

Citrus fruits are in season right now. The produce section at the supermarket is adorned with brightly colored citrus fruit and those beautiful colors mean something – lots of vitamins, minerals, antioxidants, and phytonutrients. Pink grapefruit is one of my favorite winter fruits, mainly because they are “pretty in pink!” So, aside from their color, there are many health benefits to eating grapefruit and there’s some evidence that eating grapefruit lowers your risk of heart disease.

Here are some benefits of eating pink grapefruit: 

1. It’s low in calories (about 50 calories in half a grapefruit), yet high in nutrients (especially vitamin C). 
2. It may benefit your immune system.  
3. It may promote appetite control. 
4. It has been shown to aid in weight loss. Eating grapefruit alone will not cause you to lose weight, but add it to an already healthy diet.  
5. Grapefruit may help with insulin resistance and diabetes.  
6. Eating grapefruit may improve heart health specifically by reducing risk factors (e.g., high blood pressure, cholesterol). 
7. It’s high in these powerful antioxidants: Vit. C, beta-carotene, lycopene, and flavanones. Eat up!  
8. May reduce the risk of kidney stones.  
9. Very hydrating. About 90% of a grapefruit’s weight consists of water which makes this a nice addition to your post-workout nutrition. 
10. Easy to add to your diet – eat it as a snack, add to a salad, blend it into a smoothie or breakfast parfait, or use it as a healthy dessert alternative.  

Bonus Recipe: Heart Healthy Chocolate Avocado Pudding

(Source: Taste for Life) 

Trans fats, animal protein, refined carbohydrates, and sodium are not so heart-healthy, so regardless if you’re cooking at home or going out to eat, look for recipes that healthier versions of your favorite dishes. Don’t be afraid to make substitutions or ask your server at a restaurant how food is prepared. Most good cooks know how to make healthy substitutions these days or look for meals on the menu that are considered heart-healthy. Here’s a heart-healthy dessert that your heart will love. 

Ingredients:

• ½ C bittersweet chocolate chips (60% cacao) 
• 3 ripe avocados, peeled and pitted 
• 3 Tbsp unsweetened cocoa powder 
• ½ C non-dairy milk (chocolate or vanilla)  
• 1/3 C honey, maple syrup, or agave nectar 
• 2 Tsp vanilla extract 
• Pinch of sea salt 

Directions:

1. Place chocolate chips in a microwave-safe bowl. Microwave on high for 20-second intervals, stirring between, until chocolate is melted. Remove chocolate from the microwave and set aside. 
2. Add peeled and pitted avocados to a food processor or blender. Add cocoa powder, milk, honey, vanilla extract, and salt. Process until mixture is smooth. 
3. Add melted chocolate to avocado mixture in food processor or blender. Process until fully combined. 
4. Chill pudding in the fridge for 30 minutes. Serve and garnish with a few raspberries and mint leaves on top.  

** Kitchen note: For additional flavor: in step 2, add ¼ teaspoon of either ground cinnamon or ground cardamom; ½ teaspoon almond extract; or ½ teaspoon peppermint extract. 

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.