Friday, August 28, 2015
Monday, July 27, 2015
Heroin use cuts across demographics. Young, old. Male, female. Wealthy, indigent. Urban, rural and, most of all, suburban. But public authorities devoted to prevention and law enforcement, from the Drug Enforcement Agency (DEA) to the Centers for Disease Control (CDC), have been struck by a growing concentration in an unlikely subset of users: young athletes.
Thursday, May 21, 2015
Maybe you are a victim of a sexual assault...perhaps you have been the target of sexual harassment...or you were a bystander to a situation that has left a friend with emotional or physical scars. This video has a powerful message of hope and recovery for those affected by assault. Working together to stop sexual violence will be critical to overcoming the stereotype that we have become and perpetuated by not getting involved. Click HERE to watch The Game: #iamonestudent.
Posted by Jamie Meeks, MS, RD, CSSD, LDN at 8:35 AM
Tuesday, May 12, 2015
Life gets turned upside down, inside out and backward as student-athletes transition to college life. So much of what was normal expectations in terms of academic performance, athletic achievement and self-confidence gets challenged when the athlete feels like they are on their own. It is certainly not surprising to see so many college-aged students struggle with their mental health during these years. It is not abnormal, it is very prevalent, and it is something that can get better with a little assistance. An article in Inside Higher Ed by Scott Jaschik explores the rates of anxiety and depression in college students. Click here for the entire article and know there is always someone that is willing to help. Speak with your athletic trainer for a direct referral to our Director of Sports Psychology.
Wednesday, February 25, 2015
Base: The base is the most important part of the smoothie. It must have some kind of liquid so that the smoothie is smooth, hint smoothie, and easy to drink. Milk, soymilk, almond milk, yogurt, and water are just a few liquids that can be used as a base in a smoothie. Adding dairy such as milk and yogurt contribute to your daily intake of dairy, which is important since most people do not consume their recommended dairy intake per day. Try to stray away from fruit juices as a base because they are high in sugar and calories.
Fruits/Vegetables: The large variety of fruits and vegetables that can be blended into a smoothie is what makes them so nutritious. Fruits add sweetness, texture, fiber, and other important nutrients to the smoothie. If you use frozen fruit, the fruit will be sweeter, but also, the smoothie will have a thick, frosty consistency. Fruits are a good source of fiber because of the pectin, which makes the smoothie creamy. Vegetables also add many important nutrients to your smoothie. I know, you’re thinking, “vegetables?! That doesn’t sound good at all.” However, fruits and the base mask the taste of the vegetables. By putting vegetables in your smoothie, you are consuming the food group that most people do not consume enough of without even tasting it! Vegetables like kale, carrots, spinach, avocado, and cucumber add nutritious value to a smoothie.
Protein: Many athletes add protein to their smoothies to fuel their bodies after a workout and to increase their muscle gain. You can also add protein to a smoothie to consume as a meal replacement. Most people add protein powder like whey and casein to increase the protein content in the smoothie; however, there are other options if you are wanting to obtain your protein needs through food rather than supplements. Tofu, peanut butter, or other nut butters can be added to a smoothie to increase the protein content.
Extras: Once these three ingredients have been added to the smoothie, you can still add anything extra to increase the taste or the nutrient density. Flax, chia, or hemp seed can be added to the smoothie to increase the fiber, protein, and omega-3 fatty acid content. Cocoa powder is also good for nutrient and taste value. Yes, you heard me right. It contains flavanols, the compound that makes chocolate good for you, and it is low in calories, sugar free, and fat free. Anything extra can really amp up the nutrient content and make your smoothie even more delicious.
Smoothies can be very nutritious and good for you as long as you watch and control what you put in them. Since the flavor combinations are endless, you most likely will never get tired of them. You can experiment with flavors and the nutrient intake, they can replace a meal if you are in a hurry and do not have time to make a one, and they can help you consume your recommended intake of certain food groups like vegetables and dairy. As long as you watch the amount of calories you are putting into the smoothie, they are one of the most nutritious foods to consume!
Posted by Jamie Meeks, MS, RD, CSSD, LDN at 9:35 AM
Monday, February 16, 2015
|Photo from Elite Daily- link below|
Friday, January 16, 2015