Common diet mistakes: Getting healthy "Not-to-do's"

More and more people are being diagnosed with Celiac Disease or gluten sensitivity these days. Most of them leave their doctor’s office with a packet of information that leaves them with many questions.  Having to switch over to a completely gluten free lifestyle can be difficult, especially when you don’t have any guidance.  Luckily, it has gotten much easier over the past few years, as food manufacturers and restaurants are jumping on board by offering more gluten free products and menu selections. There are a few key things that help in jump starting a gluten free diet:

1. Read labels! You will become very accustomed to reading every label of every product you pick up.  Learn the words that may contain gluten and of course look for the obvious words (wheat, oats, barley, rye, malt).
2. Use your resources! There are many helpful websites out there that help you jump start a gluten free diet.  One such site, celiac.com, was my favorite when I began my gluten free journey 8 years ago. They have a lot of educational information and a message board to connect and ask questions with other gluten free individuals.
3. Join a GIG.  What is a GIG? Most major cities have a Gluten Intolerance Group that has monthly meetings and a lot of helpful information on their websites.
4. Use your apps! Smart Phones have many helpful applications such as Allergy Eats, G-Free, Cook It Allergy Free, Urban Spoon, etc.
5. Find restaurants that accommodate a gluten free lifestyle. Many chain restaurants now offer gluten free menus.  Some include Outback Steakhouse, PF Changs/Pei Wei, Boomer Jacks, Olive Garden, Macaroni Grill, Carraba’s, Cantina Laredo, and many more!
6. Stick with naturally gluten free items such as brown rice, veggies, fruits, meats, quinoa, corn, potatoes, and dairy products.  This will help your pocketbook as well, as many gluten free items are much more expensive than their non gluten free counterparts.
7. Make sure the items you buy are gluten free, not just wheat free.  Wheat free does not equal gluten free.  Make sure you read labels to assure that the items you are consuming are completely gluten free.

Going gluten free is a huge lifestyle change, but it is MUCH easier now than it was 8 years ago when I was diagnosed with Celiac Disease.  There are many resources out there to help you with the transition. What’s more, the gluten free foods out now are much tastier than they used to be. You can still enjoy many of the same things, just in a gluten free way!

Disclaimer: Gluten free diets are prescribed for those with Celiac Disease or Gluten Sensitivity and are not weight loss diets.  Please consult your doctor.

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Have you ever used a heart rate monitor watch during a workout? If not, consider giving it a try. Opinions will vary greatly, of course, but we think monitoring the consistency of your effort is one of the biggest benefits.

If you’re doing aerobic intervals, the watch really helps you stay within your target heart rate zone–the sweet spot where you’re stressing yourself for maximum benefit. At the same time, when you’re pushing hard, the monitor can keep you from going too far…pushing your heart rate into the danger zone for your age and level of fitness. It’s a good tool to help you manage a workout.

You can go out and spend around $100 to buy a nice unit. Before you do it, though, be sure to enter our latest AthleticFoodie Facebook contest for a chance to win a really cool Garmin Wireless Heart Rate Monitor Watch.

It has all the functions you might expect from a cool sports watch. In addition, it monitors your heart rate. You can’t win unless you enter, so hop over to our Facebook page and enter now!

A watch like this just might add another dimension to your training.

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Starting a new season and/or exercise regimen can be tough. I’m coming to the end of my ninth season swimming at the University of Texas. When I started high school swimming I thought it was really difficult, and at the time it was. Swimming at Texas, however, was a whole new level of rigor that I was not used to, and didn’t expect. The first few months of my freshman season at Texas seemed like an insurmountable amount of work that I could not get out from under. Every week my body and mind got pushed harder and further than I thought possible. There were many times I questioned if that much exercise was even good for me, or if I could even keep up the pace. Over the course of the season I adapted to the strains of the training. What’s more, I became better because of it.

My coach at Texas, Eddie Reese, believes that in order to improve and gain speed, endurance, and strength we must stress our body in a new way, so that it is forced to adapt. I’ll be the first to tell you that this is likely not going to feel good, at first. You will feel physically tapped and mentally exhausted. Let’s face it though, if you want results, you’re going to have to pay for them. All good things come at a price. The trick is to make that price something you want to pay…something that is both enjoyable and invigorating.

The really exciting part of exercise for me is the mental rush I get from it. There’s nothing better, than walking out of the pool in the morning, having just finished a good workout. The day is just beginning, and I’ve already cranked out some good swimming. My body feels good, and I’m working towards accomplishing my goals. I find little things that are fun and rewarding, that make the price of the effort, totally worth the expenditure made by my body and mind.

Here are a few of my tips to making your price worth it:

• Find some form of exercise that you’re good at doing. It’s more fun to exercise if we’re excelling and or getting better at it.
• Don’t do it alone. There’s no way I could do the type of training necessary to accomplish my goals by myself. I have great teammates to help me through. You need someone there to support and push you.
• Set little goals for each practice. Accomplishing goals is always fun and rewarding.
• Start slow. Jump starting your exercise is about getting to a level of health and fitness you can reach and attain. If you gradually increase your load you will be more likely to stay with it.
• Make yourself accountable by telling others why your exercise is important. It’s ok to feel a little guilty if you don’t hit the gym or get on the bike that day. Feeling guilty keeps us honest and pushing hard.
• Understand that getting better doesn’t happen overnight. It might take you two weeks to see an increases in your fitness, lose weight, or gain strength, or it might take you six months. I’ve struggled to gain strength my whole life, it takes time and persistence.

Starting a new season or regimen is not hard. Break it down to the most basic level. Do something you love and have fun at. Stay positive and you will see changes!

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For some people, exercising has been lifelong.  For others, it might just be a “blip” on their radar. Maybe you’re just getting started, or not even there yet, but contemplating “getting in shape” to become healthier.   For me the journey started over three years ago.

My son told me I was “getting out of shape.”  I was somewhat embarrassed.  I wasn’t really over weight, but I didn’t have the muscle tone or stamina that I once did in my twenties or thirties.

Now I’m exercising daily but find I need to mix up my workouts and find new things to do every few months.  I’ve tried numerous programs from Beachbody.com such as Insanity, P90X and P90X2.  I’ve done and loved Boot Camps, Hip Hop Abs, and Body Pump at my local Y.   I actually started exercising with the WIFit,

So I do each of these for many months, then I try to incorporate some of each of them to mix my routines up and keep them fresh.  Even in the summer, I find myself in my basement doing workouts that I know I can commit to and complete in about an hour.  Then later in the day, I will usually go out for a three to five mile walk.

My newest challenge is from a company called TriggerPoint Performance Therapy,  It requires a little financial expenditure.  Probably somewhere between $100-$200.00 for some of the minor workout tools and videos.  Extravagant? Perhaps. I’m a little anal, and like to learn things correctly.  So I need the DVD’s to explain what and why I should do something. I’m already reaping the benefits.  Not only do I get a great “core” workout, and feel like I’m working every muscle group but I feel like I’ve just had a massage.  You know, the one that includes the saying…No pain, no gain.  A little pain, but I’m so utterly relaxed when it’s done.  Actually, I do these exercises after doing something much more aerobic.

I have to admit my motivation for trying this was to try and alleviate my reoccurring back spasms.  I saw a couple of truly remarkable sports therapists and noticed they were using these with their clients.  Many world class athletes use TriggerPoint.  So why not me?

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One comment I hear over and over again is that it’s too hard to cook quick, healthy meals on a regular basis. I know that you and I have packed schedules every day, but with a little planning, quick, tasty, healthy meals can be on the dinner table in just a matter of a few minutes.

First let’s make sure you have the right equipment to make preparation a breeze. With this list you can make just about anything:

• Good sharp knife
• Stock/soup/sauce pot (6-8) quart
• 10-12 inch frying pan
• 8 inch nonstick or green pan
• Cookie sheets (2)
• Roasting pan
• Muffin tins
• Whisk, wooden spoons
• tongues, spatula, peeler, grater
• Measuring cups and spoons
• Optional but helpful:
  • Blender
  • Food processor
  • Slow cooker

Second, let’s talk about batch cooking. Batch cooking goes something like this. On a day you have extra time, (in my case it’s Sunday) make a few pots of basic ingredients to use as a base for quick, healthy and delicious meals for the rest of the week. My batch cooking tends to look something like this: one big pot of beans, one big pot of a whole grains (barley, brown rice, whatever I’m in the mood for), a big batch of wilted greens—usually from my CSA (community supported agriculture) box and a sauce or a salad dressing. I also take the time to chop any vegetables that will last like peppers, onions and carrots putting them in individual containers for use later in the week. If I have some sturdy lettuce like romaine I will wash that as well, dry it and wrap it in a kitchen towel—it keeps well in the crisper! Depending on the week I may also roast a whole chicken. In general, use up or freeze what you cook in 3-4 days.

Last but not least, it’s time to plan out the dinners for the week. Here is a sample of a week at my house. Sunday: eat some of what I made just as is. Monday: rice and bean/chicken burritos with a salad. Tuesday: big salad topped with lots of veggies, a little chicken or beans and a toasted piece of bread. Wednesday: grains, beans and wilted greens topped with a sauce and a side salad. Thursday: fried rice. Friday: something grilled and lots of fresh veggies (it’s CSA box day!). From one batch cooking day you can easily get five dinners and have Friday as a shopping/restock day. Rice and beans also freeze really well. So on occasion, I will freeze individual servings for use later in the month, if I don’t use them all up during the week. Oh and Saturday? Well, that’s my night to go out to eat!

With a little planning and the right equipment you can get yourself on the path to making quick, fresh and tasty meals every night of the week.

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Have you ever wondered what might be examples of a dietitian’s food staples? Wonder no longer! I have compiled a short list of 10 easy items I love that will provide a wide variety of vitamins, minerals, and nutrients to help you jump-start a healthier lifestyle. Some foods might be familiar to you while some might not.

Remember that a healthy diet for an athlete does NOT mean eating these 10 foods and ONLY these 10 foods, but rather using them as a guide for a balanced diet. It’s a way to start expanding your food horizons to include more variety in your daily food routine. (Notice I said routine—it’s easy to get used to eating the same foods, but the eating the same foods = only getting the nutrients available in those foods and possibly leaving out others).

Also, even if you have healthy ingredients, half of the battle is preparing them in a healthy way. Look for recipes or foods that don’t use salt, sugar, and fat excessively.  (For example, blueberry cobbler may be delicious and one way to add antioxidants to your diet, but instead choose frozen yogurt topped with blueberries for a much healthier dessert).

10 Foods You’ll Learn to Love–and Why!

1.  Mangoes

• The orange-yellow color of mangoes means they are a great source of beta-carotene. Beta-carotene can be converted to Vitamin A, which is important for the health of your skin, eyes, immune system, and cells.
• Tip: How do you cut a mango? Stand it up on one end and cut it into 3 sections to avoid the oblong pit. Take one of the halves and cut a cross-hatch pattern but be sure not to cut through the skin. Flip it inside out and enjoy, or cut the cross-hatch squares off with a knife. Or see here how to cut a mango.

2.  Blueberries

• Blueberries are an excellent source of vitamin C, fiber, and antioxidants. Add them to salads, smoothies, or cereal for an instant nutrient boost.
• Tip: Frozen blueberries also pack in tons of nutrients and won’t spoil as quickly as fresh ones. You can even buy fresh ones and freeze them immediately for a great kid-friendly snack that is fun to eat.

3.  Avocados

• This fabulous green food is a great source of healthy, unsaturated fats. Increased intake of unsaturated fats instead of saturated fats has shown to improve cholesterol levels.
• Tip: Like burritos? Substitute guacamole instead of sour cream and cheese, but not flavor.

4.  Spinach

• Baby spinach is one food I usually have in my fridge. Spinach is a source of non-heme iron, meaning it is an iron source but is not as well absorbed as the heme iron from meats. However, you can increase absorption by also eating tomatoes or citrus fruits, or other sources of vitamin C at the same time.
• Tip: Increase iron absorption by trying a spinach salad topped with strawberries, mangoes, or mandarin oranges and vinaigrette dressing.

5.  Kale

• Kale is a powerful leafy green that is low and calories and high in vitamin K and other antioxidants. Vitamin K is important for blood clotting.
• Tip: Steam kale for 5 minutes and prepare with sesame oil and a pinch of salt for a rich-tasting vegetable dish, or serve cold as a salad.

6.  Lentils

• Lentils are part of the legume family. They are high in protein, fiber, and low in fat. Fiber is important for regulating our digestive system, stabilizing blood sugar, and helping us stay full.
• Tip: For a heartier soup, add brown lentils.

7.  Greek Yogurt

• Yogurt in general is a great source of calcium which is important for bone health. However, because of the way Greek yogurt is strained, it contains much more protein than its regular counterpart (One serving usually has the amount of protein in 2-3 oz of meat!)
• Tip: Watch for fat content in some Greek yogurts: choose low-fat or fat-free and combine with fruit for a great snack.

8.  Hummus

• Hummus is a spread/dip made of garbanzo beans. Garbanzo beans are another great source of protein and fiber, which will help build and repair muscle as well as keep you full.
• Tip: Try with slices of raw celery, carrots, or cucumbers for a great way to add more vegetables to your diet. Hummus is easy to make and a fun recipe for kids to experiment with.

9.  Salmon

• The USDA recommends choosing at least 8 oz of cooked seafood per week. Salmon is a source of omega-3 fatty acids as well that are important for heart and brain health.
• Tip: Salmon is great for grilling. Try it with a maple glaze for a sweet and delicious main dish.

10.  Quinoa

• Unsure what this quinoa craze is about? Quinoa is an ancient grain that is one of the few “complete” plant-based proteins. This means it contains all the essential amino acids our body needs to get from our diet. It’s a whole grain that is perfect as a substitute for rice or the base of a yummy summer salad.
• Tip: Boil 2 parts water 1 part quinoa for about 10 minutes. Saute onion and garlic in olive oil and drizzle over quinoa with a pinch of salt for a simple side dish.

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Spring is here and it’s time to get you into the shape, and health, you’ve been longing for. For some people, the winter can be a tough time to stay healthy. Being cooped up inside all winter, or bearing the cold, can make it more difficult to get the exercise we may like/need. Although we can generally get most things we desire in the grocery stores year round, it seems that many people slack off during the winter months, resorting to comfort foods that are many times unhealthy. It’s time to JUMP START your life and get ready for summer. This month at AthleticFoodie all of our posts will be focused on simple ways to jump start your diet, fitness, and life.

Back in 2005 I had to jump start my diet after being diagnosed with high blood pressure. I was a bit scared, stressed, and had no idea what to do. I soon realized that it’s really not that hard to start eating healthier. Here are some of the things I did immediately to begin my quest.

• Found at least two people who were eating healthy and talked to them about how to do it.
• I found a friend who was into eating and cooking healthy. I brought her to the grocery store to help me find healthier choices, and learn about the areas I should stay away from.
• Although I once thought cooking shows were boring, I decided to watch a couple. I would even put them on in the background while I was doing other things. I was amazed what I learned in a short amount of time. I became addicted!
• I understood the fact that everyone’s body and goals are different, therefore, I saw a nutritionist to better learn about my specific needs.
• I went to the store and bought one cook book. I love Italian food so I went out and bought Mario Batali’s “Molto Mario”, and cooked away. Don’t go out and buy a bunch of books. Buy one book that really grabs your eye and cook from it. You will soon learn how to make simple substitutions to make a dish healthier, or more of your own.
• Finally, I cut out salt. At first this was a hard one. At first, tasting food just wasn’t quite the same. Then, miraculously to me, my palate started to change. I began tasting more of the actual flavor of the food than just the salt which used to cover it. Believe me, this can and will happen for you as well if you decide to make cutting out salt part of your diet.

Simple steps, that’s all it takes. Having a healthy diet is about the little things that you do. I encourage you to try some of these small little things I did and see if you too can start eating healthier. Make sure to check back again as we will have nutritionists, physical therapists, and other professionals posting about other ways to jump start your health!

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We love engaging with our readers on the blog and our Facebook page. We’re also thankful for your support of Garrett and the AthleticFoodie concept. That’s one of many reasons we run contests. This time you could win a really cool Garmin Wireless Heart Rate Monitor Watch.

It has all the function you might expect from a cool sports watch. In addition, it monitors your heart rate. This is a wonderful function to have when doing interval training or pushing yourself. It helps you monitor just how hard you should go for maximum benefit over time. But you can’t win unless you enter, so hop over to our Facebook page and enter now!

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AthleticFoodie proudly offers motivational health and fitness seminars, swim and nutrition clinics, cooking classes, editorial opportunities and appearances with Garrett.

Garrett is an inspiring speaker who can motivate both children and adults alike.  His “can do” attitude will make you a believer in his message of living a healthier life through better nutrition. You’ll laugh and be moved by his story.

If you’re reading this blog and follow Garrett, then you are already taking advantage of just one aspect of AthleticFoodie.  Some of Garrett’s previous speaking engagements include:

Chef’s Under Fire

Swim clinic

Whole Foods Cooking Class

Bouley Test Kitchen

His publications include…Bon Appetit, Texas Monthly, Huffington Post, The Austin American Statesman, USA Swimming, and more.

For  additional information and availability, please contact us at info@athleticfoodie.com.

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