Healthy Tiger

Tilapia with Tomatoes and Olives

2012-02-08T14:54:00.000-08:00

Ingredients:

3 Tbsp Olive Oil

2 Cloves Garlic (finely chopped)

1 28-oz. can Diced Tomatoes

1/4 Tsp Dried Thyme

Salt

1/3 cup Pitted Black Olives (chopped)

4 6-oz. Tilapia Fillets

2 Tbsp Finely Chopped Fresh Parsley

Ingredients:

Warm 1 Tbsp. oil in a large saucepan over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes, thyme and 1/2 tsp. salt. Bring to a simmer, reduce heat to medium-low and cook until slightly thickened, about 10 minutes. Stir in olives. Sprinkle tilapia with salt and place on top of tomato sauce. Cover and cook until fish is opaque throughout, 8 to 10 minutes. Drizzle with remaining 2 Tbsp. olive oil, sprinkle with parsley, and serve.

www.allyou.com

Spicy Chicken Quesadillas

2012-02-08T14:49:00.000-08:00

Ingredients:

1 cup Chopped Skinless, Boneless Rotisserie Chicken Breast

1/3 cup Refrigerated Fresh Salsa

1/4 cup Canned No-Salt-Added Black Beans (rinsed and drained)

1/4 cup Frozen Whole-Kernel Corn (thawed)

1 1/2 Tbsp Chopped Pickled Jalapeño Pepper

8 (6-inch) Flour Tortillas

1 cup Shredded Reduced-Fat Monterey Jack Cheese

Cooking spray

1/4 cup Reduced-Fat Sour Cream

Directions:

Combine first 5 ingredients in a medium bowl. Divide chicken mixture evenly over 4 tortillas. Sprinkle quesadillas evenly with cheese. Top with remaining 4 tortillas. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add 1 quesadilla to pan; cook 1 minute on each side or until golden. Remove from pan, and repeat with remaining quesadillas. Serve with sour cream.

www.cookinglight.com

Pan-Seared Halibut with Bell Pepper Relish

2012-02-08T14:42:00.000-08:00

Ingredients:

1 1/2 Tbsp Olive Oil (divided)

4 (6-ounce) Halibut Fillets

1/4 Tsp Salt

1/4 Tsp Freshly Ground Black Pepper

2 Tbsp Chopped Shallots

1 Tsp Minced Fresh Garlic

1 cup Chopped Yellow Bell Pepper

1/2 cup Chopped Plum Tomato

1 Tbsp Sherry Vinegar

1/2 Tsp Smoked Paprika

1 Tbsp Chopped Fresh Flat-Leaf Parsley

Directions:

Heat a large nonstick skillet over medium-high heat. Add 2 1/4 teaspoons oil to pan; swirl to coat. Sprinkle halibut evenly with salt and black pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Carefully remove fish from pan, and keep warm. Add remaining 2 1/4 teaspoons oil to pan; swirl to coat. Add shallots and garlic to pan; sauté 1 minute. Add bell pepper and next 3 ingredients (through paprika); sauté 3 minutes or until bell pepper is tender. Stir in parsley. Serve relish with fish.

www.cookinglight.com

Warm Coconut Rice Pudding

2012-02-08T14:35:00.000-08:00

Ingredients:

1 cup Water

1 cup Uncooked Instant Rice

1/2 cup Sugar

3 Tbsp Cornstarch

1/4 Tsp Salt

1 1/2 cups 2% Reduced-Fat Milk (divided)

2 Large Egg Yolks

1 cup Light Coconut Milk

1/4 cup Flaked Sweetened Coconut

1 Tsp Vanilla Extract

1/4 Tsp Ground Cinnamon

1/4 Tsp Ground Cardamom

1 Tbsp Chopped Pistachios

Directions:

Bring water to a boil in a saucepan. Stir in rice; cover and reduce heat to medium-low. Simmer 5 minutes. Remove from heat; uncover. Set aside. Combine sugar, cornstarch, and salt in a small bowl. Combine 1/4 cup milk and yolks in a bowl, stirring with a whisk. Add sugar mixture to milk mixture, stirring with a whisk until blended. Bring remaining 1 1/4 cups milk and coconut milk to a boil in a small saucepan. Gradually add hot milk mixture to yolk mixture, stirring with a whisk. Return milk mixture to pan. Bring to a boil, and cook 1 minute, stirring constantly. Remove from heat; stir in cooked rice, coconut, and next 3 ingredients (through cardamom). Top with pistachios.

www.cookinglight.com

Mushroom-Brown Rice Risotto

2012-02-08T14:17:00.000-08:00

Ingredients:

1 1/2 Tsp Kosher Salt (divided)

1 cup Short-Grain Brown Rice

1/2 cup Dried Porcini Mushrooms (about 1/2 ounce)

3 cups Hot Water

2 Tbsp Olive Oil (divided)

1 lb. Button or Cremini Mushrooms (sliced 3 cups)

1-inch Cut Green Beans
1/2 Tsp Black Pepper (divided)
1/2 cup Chopped Shallots

1/2 cup White Wine

2 oz Parmigiano-Reggiano Cheese (grated-about 1/2 cup)

1/4 cup Chopped Fresh Flat-Leaf Parsley

2 Tsp Chopped Fresh Thyme

Directions:

Bring a medium saucepan of water to a boil, and add 1 teaspoon salt. Stir in rice; reduce heat, and simmer for 15 minutes (rice will not be done). Drain. Set aside. Place porcini in a medium bowl; add 3 cups hot water. Let stand 15 minutes. Drain through a sieve over a bowl; reserve liquid. Chop porcini. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add sliced fresh mushrooms; sauté for 8 minutes or until moisture evaporates and mushrooms begin to brown, stirring occasionally. Stir in reserved porcini, green beans, 1/4 teaspoon salt, and 1/4 teaspoon black pepper; cook for 2 minutes or until the green beans are crisp-tender. Place mushroom mixture in a large bowl; keep warm. Return pan to medium-high heat; add remaining 1 tablespoon oil. Add shallots, and sauté 4 minutes or until tender. Add rice; cook for 2 minutes, stirring occasionally. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Stir in wine; cook 2 minutes or until the wine evaporates, stirring constantly. Add 1/2 cup reserved mushroom liquid to rice mixture; cook 3 minutes or until the liquid is nearly absorbed, stirring constantly. Stir in remaining mushroom liquid, 1/2 cup at a time, stirring constantly until each portion is absorbed before adding the next (about 30 minutes total). Stir in mushroom mixture, Parmigiano-Reggiano, and parsley; sprinkle with thyme. Serve immediately.

www.cookinglight.com

Ginger Raisin Biscotti

2012-02-08T14:04:00.001-08:00

Ingredients:

2 Eggs

3/4 cup Sugar

1/4 cup Molasses

1 tsp Vanila Extract

2 1/4 cup Flour

1/2 Tsp Ground Cinnamon

1/2 Tsp Baking Soda

1/4 Tsp Salt

3/4 cup Raisins

3 Tbsp Crystalized Ginger (chopped)

Directions:

Preheat oven to 350F degrees. Line two 9x4-inch baking sheets with parchment paper and set aside. Measure flour, cinnamon, baking soda and salt into a small mixing bowl and stir together well; set aside. In a medium bowl, beat eggs, sugar, molasses and vanilla together until smooth. Add to dry ingredients, a little at a time, and mix together until stiff dough. Stir in raisins and ginger. Turn onto lightly floured surface and divide in half. Shape into balls and place each piece on a prepared baking sheet. Flatten to form rectangle about 1/2-inch thick. Bake 30 minutes at 350F degrees; cool slightly. Cut into 1/2-inch slices with serrated knife and arrange cut sides down on baking sheet. Reduce heat to 200F degrees and bake for 15 minutes; turn and bake for 15 minutes more. Cool completely.

www.loveyourraisins.com

Marinated Shrimp and Artichokes

2012-02-03T13:52:00.000-08:00

Ingredients:

1/4 cup White Balsamic Vinegar

2 Tbsp Finely Chopped Fresh Parsley

2 Tbsp Finely Chopped Green Onion

3 Tbsp Olive Oil

1 (0.75-oz.) Envelope Garlic-and-Herb Dressing Mix

1 lb Peeled and Deveined, Large Cooked Shrimp (21/30 count)

1 (14-oz.) can Artichoke Hearts (drained, and cut in half)

1 (6-oz.) can Large Black Olives (drained)

1 cup Halved Grape Tomatoes

1 (4-oz.) Package Feta Cheese (cut into 1/2-inch cubes)

Small Fresh Basil Leaves

Directions:

Whisk together balsamic vinegar and next 4 ingredients in a bowl. Stir in shrimp and next 4 ingredients. Cover and chill 8 to 24 hours. Stir in desired amount of basil just before serving. Serve with a slotted spoon. Tested with Good Seasons Garlic & Herb Salad Dressing & Recipe Mix.

www.southernliving.com

Roasted Vegetables and Chickpeas

2012-02-03T13:35:00.000-08:00

Ingredients:

1 lb. Carrots (peeled and cut in 2-inch pieces)

1 lb. Sweet Potatoes (peeled and cut in chunks)

1 Large Red Onion (peeled, halved, and cut in 1-inch wedges)

1 lb. Red or Russet Potatoes(cut in cubes)

6 Cloves Garlic (minced)

1 -16-oz. can Chick Peas (garbanzos, rinsed and drained)

2 to 3 Tbsp. Vegetable Oil or Olive Oil

1 tsp. Dried Rosemary (crushed)

1 tsp. Packed Brown Sugar or Granulated Sugar

1/2 tsp. Kosher Salt

1/2 tsp. Freshly Ground Black Pepper

Directions:

Position an oven rack in center of oven. Preheat oven to 425 degrees F. Place all vegetables, garlic, and chickpeas in a large shallow roasting pan. In a small bowl combine the oil, rosemary, brown sugar, salt, and pepper. Drizzle over vegetables; toss well to coat. Roast, uncovered, about 45 minutes or until vegetables are lightly browned and tender, stirring twice.

www.bhg.com

Microwave Egg Scramble

2012-02-03T13:28:00.000-08:00

Ingredients:

2 Eggs

2 Tbsp Milk

2 Tbsp Shredded Cheddar Cheese

Salt and Pepper

Directions:

Coat microwavable mug with cooking spray. Add eggs and milk; beat until blended. Microwave on high 45 seconds; stir. Microwave until eggs are almost set, 30-45 seconds longer. Top with cheese; season with salt and pepper.

Hot Crawfish Dip

2012-02-03T13:21:00.000-08:00

Ingredients:
1/2 cup Butter
1 Bunch Green Onions (sliced-about 1 cup)
1 Small Green Bell Pepper (diced)
1 (1-lb.) Package Frozen Cooked, Peeled Crawfish Tails (thawed and undrained)
2 Garlic Cloves (minced)
1 (4-oz.) Jar Diced Pimiento (drained)
2 Tsp Creole Seasoning
1 (8-oz.) Package Cream Cheese (softened- considered Reduced Fat)
French Bread Baguette Slices
Garnishes: Sliced Green Onion and Chopped Flat-Leaf Parsley

Directions:
Melt butter in a Dutch oven over medium heat; add green onions and bell pepper. Cook, stirring occasionally, 8 minutes or until bell pepper is tender. Stir in crawfish and next 3 ingredients; cook, stirring occasionally, 10 minutes. Reduce heat to low. Stir in cream cheese until mixture is smooth and bubbly. Serve with toasted French bread slices.

www.southernliving.com

Sweet Potato-Carrot Casserole

2012-02-03T13:04:00.000-08:00

Ingredients:

6 Large Sweet Potatoes (about 5 lb.)

1 1/2 lbs. Carrots (sliced)

1/4 cup Butter (consider Smart Balance Light)

1 cup Sour Cream (consider light)

2 Tbsp Sugar

1 Tsp Lemon Zest

1/2 Tsp Salt

1/2 Tsp Ground Nutmeg

1/2 Tsp Freshly Ground Pepper

1 1/2 cups Miniature Marshmallows

1 cup Sugar-and-Spice Pecans

Directions:

Preheat oven to 400°. Bake sweet potatoes on an aluminum foil-lined 15- x 10-inch jelly-roll pan 1 hour or until tender. Reduce oven temperature to 350°. Cool potatoes 30 minutes. Meanwhile, cook carrots in boiling water to cover 20 to 25 minutes or until very tender; drain. Process carrots and butter in a food processor until smooth, stopping to scrape down sides as needed. Transfer carrot mixture to a large bowl. Peel and cube sweet potatoes. Process, in batches, in food processor until smooth, stopping to scrape down sides as needed. Add sweet potatoes to carrot mixture. Stir in sour cream and next 5 ingredients, stirring until blended. Spoon mixture into a lightly greased 13- x 9-inch baking dish. Bake at 350° for 30 minutes or until thoroughly heated. Remove from oven. Sprinkle with marshmallows. Bake 10 more minutes or until marshmallows are golden brown. Remove from oven, and sprinkle with Sugar-and-Spice Pecans.

www.southernliving.com

Pork Medallions with Pears

2012-02-03T12:55:00.000-08:00

Ingredients:

1 cup Quinoa (rinsed)

1 lb. Pork Tenderloin (cut into 1-inch-thick slices)

1 Tbsp. Extra-Virgin Olive Oil

2 Tsp Fennel Seeds

4 Green Onions (sliced)

2 Cloves Garlic (chopped)

1 1/2 lbs. Ripe Anjou or Bartlett Pears (peeled, cored, and sliced)

1 Tbsp Fresh Lemon Juice

Directions:

Prepare quinoa as label directs. Press pork with palm of hand to flatten. Sprinkle with 1/8 teaspoon salt and 1/4 teaspoon freshly ground black pepper. In 12-inch skillet, heat oil on medium-high. Add pork; cook 5 to 6 minutes or until browned on both sides, turning over once. Transfer to plate. Reduce heat to medium. To same skillet, add fennel seeds; cook 30 seconds, stirring. Add green onions, 1/3 cup water, and garlic; cook 1 minute, stirring. Add pears, lemon juice, and 1/4 teaspoon salt; cook 2 minutes or until pears begin to soften, stirring occasionally. Return pork to pan, along with any juices. Cook 3 to 6 minutes or until pork is slightly pink in center (145 degrees F). Serve pork with quinoa; top with pear mixture. Garnish with additional green onion, if desired.

Will Cholesterol Kill Baseball?

2012-02-01T12:09:00.000-08:00

A recent article in the online Wall Street Journal reported that there have been several new contracts with rather large baseball players. Strength and power are the best words to describe some of the best MLB hitters. Therefore, it is necessary for these players to have a good bit of weight on them. However, too much weight and where that weight is coming from can be a problem...

According to the WSJ article, "Ron Noy, a New York-based sports orthopedist, said weight inevitably increases stress on lower extremity joints, such as hips, knees and ankles, as well as the lower spine. The force across these joints increases up to eight times their weight during competition, so more weight means a higher likelihood of meniscus tears, hip labral tears and impingements."

It is important for these players (and all athletes) to pay attention to the types of calories they are consuming. No matter what their calorie needs are, their diet should consist of a wide variety of lean and clean foods in order to enhance training, improve overall performance, and most importantly ensure optimal health.

Yankees pitcher, CC Sabathia "pledged to return to the Cap'n Crunch-free diet that allowed him to slim down before the 2011 season. 'I just need to go out and be healthy and try to do what I can to be up there for every start for this team,' he said. 'For me, that means losing weight, so that's what I'll do.'"

Read the full Wall Street Journal article here:

WSJ Baseball Article

Hungry for another title, Ravens' Lewis watches diet

2012-01-30T15:37:00.000-08:00

Ray Lewis, 36 year old linbacker for the Baltimore Ravens, is well-known for his "ridiculous diet" according to his teammate Terrell Suggs. Lewis understands that football is a highly demanding sport and believes his eating habits are what have helped him maintain the longevity of his pro career, consisting of 16 years in the NFL.

A typical breakfast may contain: A protein shake, egg whites, an apple, lots of water, and his daily supplements (most likely a variety of vitamins and minerals). Lewis makes sure to plan healthy snacks throughout the day, promoting both energy maintenance and recovery.

Lewis is aware of his age but truly believes that his diet gives him a huge advantage: "I'm watching these guys, with their cheeseburgers and stuff," he says. "And you're going to compete against me? Even if you're younger and faster, your fuel won't let you beat me."

To read the full USA Today article, click the link below:

Ray Lewis Article

New App: Restaurant Nutrition

2012-01-25T14:54:00.001-08:00

Here is a great iPhone App that can help you make better choices when eating out at your local chain of restaurants. The Restaurant Nutrition application allows a user to easily view nutritional information about restaurant menus and track what they have eaten. The Restaurant Nutrition user can turn on diets to track calorie, carb, protein, and fat to help track and quantify their dieting progress. Each time a restaurant name appears in the program the map button near it can be touched to open the Maps application showing all of that restaurant’s nearby locations.

So, in addition to meeting with our own Registered Dietician, you can take more control while at restaurants just by knowing what food items would best meet you nutritional goals.

New App: NSF for Sport

2012-01-25T14:10:00.000-08:00

I wanted to make you aware of a new App that is available for your iPhone or Android devices. It is from NSF Certified for Sport. To meet the growing demands of athletes, coaches and all those concerned about banned substances in sports supplements, NSF International created the new NSF Certified for Sport® Program. This new NSF program is a focused solution designed to minimize the risk that a dietary supplement or sports nutrition product contains banned substances.

The program objective is to certify that participating manufacturers of sports supplements have met NSF's stringent independent certification process guidelines, which were developed through a consensus process involving regulatory, industry and consumer groups. A key component of this program will be a specially designed NSF Mark on each product label to show athletes, coaches and consumers that a sports supplement has met NSF's comprehensive program guidelines.This program, which focuses primarily on the sports supplement manufacturing and sourcing process, provides key preventive measures to:

Protect against adulteration of products
Verify label claims with product contents
Identify athletic banned substances in the finished product or ingredients

Use this App in addition to talking with the medical staff and dietician to determine if the supplement that you want to use will best help you reach your peak performance as well as keep you compliant with the NCAA rules and regulations regarding banned substances

Roasted Eggplant Dip

2012-01-24T13:16:00.000-08:00

Ingredients:

1 Large Eggplant

1 Tbsp Lemon Juice

2 Tbsp Extra-Virgin Olive Oil

1 Onion (finely chopped)

1 Medium Red Bell Pepper (seeded, finely chopped)

1 Medium Green Bell Pepper (seeded, finely chopped)

1 Jalapeño (seeded, minced)

Salt and Pepper

1/4 Tsp Crushed Red Pepper

4 Cloves Garlicm (minced)

1 cup Drained Canned Petite Diced Tomatoes

1 Tsp Red Wine Vinegar

2 Tbsp Chopped Fresh Parsley

2 Tbsp Chopped Fresh Basil

2 Tbsp Grated Parmesan

Crudités or Pita Chips (optional)

Directions:

Cut eggplant in half lengthwise, cutting through stem. Scoop out pulp, leaving a 1/4-inch border. Brush the insides with lemon juice, wrap tightly in plastic wrap and refrigerate. Finely chop eggplant pulp. Warm oil in a large skillet over medium heat. Add pulp, onion, bell peppers and jalapeño. Sprinkle with 1 tsp. salt, 1/2 tsp. pepper and crushed red pepper. Sauté until vegetables are tender, about 12 minutes. Add garlic and tomatoes; sauté for 5 minutes longer. Let cool for 10 minutes, then stir in vinegar, parsley, basil and Parmesan. Transfer to a bowl and let cool completely. (Dip can be made up to 8 hours ahead. Cover and refrigerate.) When cool, taste and season with additional salt and pepper. Pat eggplant shells dry and fill with dip. Serve with crudités and pita chips, if desired.

Recipe at www.allyou.com

Enchilada Casserole

2012-01-24T13:00:00.000-08:00

Ingredients:

1 lb. Ground Sirloin

1 cup Chopped Onion

1 Tbsp Butter

1 Tbsp Minced Garlic

1 1/2 Tbsp All-Purpose Flour

1 cup Fat-Free, Lower-Sodium Beef Broth

1 Tbsp 40% Less-Sodium Taco Seasoning Mix

1 (8-ounce) can No-Salt-Added Tomato Sauce

4 (8-inch) Whole-Wheat Flour Tortillas

1/3 cup (1 1/2 ounces) Shredded Monterey Jack Cheese with Jalapeño Peppers

Directions:

Heat a large nonstick skillet over medium-high heat. Add beef and onion to pan; cook 6 minutes, stirring to crumble. Preheat oven to 400°. Melt butter in a medium saucepan over medium-high heat. Add garlic; sauté 1 minute. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth, taco seasoning, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally. Add 1 1/2 cups tomato mixture to beef mixture; reserve 1/2 cup tomato mixture. Place 1 tortilla in a 9-inch pie plate. Top with 1 cup beef mixture. Repeat layers, ending with tortilla. Spread reserved tomato mixture over tortilla. Top with cheese. Bake at 400° for 10 minutes or until cheese melts. Cool slightly. Cut into 4 wedges.

Recipe in Cooking Light

Chicken Divan

2012-01-24T11:31:00.000-08:00

Ingredients:

1 1/2 lbs. Broccoli (about 3 large heads, chopped)

24 oz Boneless, Skinless Chicken Breasts

Salt and Pepper

1 Tbsp Unsalted Butter

2 1/2 Tsp Extra-Virgin Olive Oil

2 Cloves Garlic (crushed)

2 Tbsp Minced Shallot or Onion

1/4 cup All-Purpose Flour

1 cup Fat-Free Chicken Broth

1 cup Nonfat Milk

1/4 cup Dry Sherry or White Wine

6 oz Shredded Reduced-Fat Swiss Cheese

1/4 cup Grated Parmesan

1/4 cup Seasoned Whole-Wheat Bread Crumbs

Directions:

Bring a large pot of water to a boil. Add broccoli and blanch 3 minutes. Drain and rinse with cold water to stop cooking. Preheat oven to 350°F. Mist a 9-by-13-inch baking dish with cooking spray. Season chicken with salt and pepper. Mist a large skillet or grill pan with cooking spray; place over medium-low heat. Cook chicken, turning once, until browned and almost cooked through, about 10 minutes. Remove from heat; transfer chicken to a cutting board. When cool, slice chicken into bite-size pieces. Warm a medium skillet over medium heat. Add butter and 2 tsp. oil; heat until butter has melted. Add garlic and shallots and sauté until tender, about 3 minutes. Sprinkle flour over mixture and whisk until incorporated. Stir in broth, milk and sherry and bring to a boil. Remove from heat and stir in half of Swiss cheese. Season with salt and pepper. Arrange broccoli in baking dish and pour half of sauce on top. Arrange chicken on top and cover with remaining sauce. Sprinkle with remaining Swiss cheese and Parmesan; top with bread crumbs. Drizzle with 1/2 tsp. olive oil. Bake for 30 minutes or until browned on top; serve hot.

Recipe in www.allyou.com

Moroccan Chicken and Butternut Squash Soup

2012-01-24T11:20:00.000-08:00

Ingredients:

1 Tbsp Olive Oil

1 cup Chopped Onion

3 (4-ounce) Skinless, Boneless Chicken Thighs (cut into bite-sized pieces)

1 Tsp Ground Cumin

1/4 Tsp Ground Cinnamon

1/8 to 1/4 Tsp Ground Red Pepper

3 cups (1/2-inch) Cubed Peeled Butternut Squash

2 Tbsp No-Salt-Added Tomato Paste

4 cups Chicken Stock or Fat Free, Lower Sodium Chicken Broth

1/3 cup Uncooked Couscous

3/4 Tsp Kosher Salt

1 Zucchini (quartered lengthwise and sliced into 3/4-inch pieces)

1/2 cup Coarsely Chopped Fresh Basil

2 Tsp Grated Orange Rind

Directions:

Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion, and cook for 4 minutes, stirring occasionally. Add chicken; cook for 4 minutes, browning on all sides. Add cumin, cinnamon, and pepper to pan; cook 1 minute, stirring constantly. Add butternut squash and tomato paste; cook 1 minute. Stir in Chicken Stock, scraping pan to loosen browned bits. Bring to a boil. Reduce heat, and simmer 8 minutes. Stir in couscous, salt, and zucchini; cook 5 minutes or until squash is tender. Remove pan from heat. Stir in chopped basil and orange rind.

Recipe in Cooking Light

Shrimp Stuffed Shells

2012-01-24T11:09:00.000-08:00

Ingredients:

20 Uncooked Jumbo Pasta Shells

1 1/2 Tbsp Olive Oil

1/2 cup Chopped Shallots

2 Tbsp Minced Garlic (about 6 cloves)

1/2 cup (4 ounces) 1/3 Less-Fat Cream Cheese

1/4 cup 2% Reduced-Fat Milk

1/4 Tsp Ground Red Pepper

1/3 cup Chopped Fresh Basil

1 lb. Medium Shrimp (peeled, deveined, and coarsely chopped)

1 Tbsp Potato Starch

Cooking Spray

3 cups Lower-Sodium Marinara Sauce (divided)

1/3 cup (1 1/2 ounces) Grated Fresh Parmigiano-Reggiano Cheese

Directions:

Preheat oven to 400°. Cook pasta 7 minutes or until almost al dente, omitting salt and fat. Drain well. Heat a medium skillet over medium heat. Add oil to pan; swirl to coat. Add shallots; cook 4 minutes, stirring occasionally. Add garlic; cook 1 minute, stirring constantly. Add cream cheese, milk, and pepper; cook until cheese melts, stirring until smooth. Remove from heat. Stir in basil. Place shrimp in a bowl. Sprinkle with potato starch; toss well to coat. Add cream cheese mixture to shrimp; toss well. Divide shrimp mixture evenly among pasta shells. Coat a 13 x 9-inch glass or ceramic baking dish with cooking spray; spread 1 cup marinara over bottom of dish. Arrange shells in prepared dish; top with remaining 2 cups marinara. Sprinkle shells evenly with Parmigiano-Reggiano cheese. Bake at 400° for 30 minutes or until shrimp is done.

Recipe in Cooking Light

Chicken with Olives and Lemons

2012-01-24T10:58:00.000-08:00

Ingredients:

2 Tsp Grated Lemon Rind

1/4 cup Fresh Lemon Juice

1 Tbsp Extra-Virgin Olive Oil

1 1/2 Tbsp Minced Fresh Garlic

4 (6-ounce) Skinless, Boneless Chicken Breast Halves (halved crosswise)

Cooking spray

2 Tsp Chopped Fresh Oregano

1/2 Tsp Chopped Fresh Rosemary

1/2 Tsp Freshly Ground Black Pepper

15 Oil-Cured Olives (pitted and sliced)

1 Large Shallot (sliced)

1 Lemon (thinly sliced)

Directions:

Preheat oven to 400°. Combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Shake to coat chicken. Marinate 15 minutes at room temperature. Arrange chicken mixture in a broiler-safe 11 x 7inch glass or ceramic baking dish coated with cooking spray. Sprinkle chicken evenly with oregano and the next 4 ingredients (through shallot); top with lemon slices. Bake at 400° for 20 minutes. Remove chicken from oven. Preheat broiler to HIGH. Place chicken 3 inches from broiler element; broil on HIGH for 3 minutes or until chicken is browned and done.

Recipe from Cooking Light

Bread Pudding with Salted Caramel Sauce

2012-01-24T10:48:00.000-08:00

Ingredients:

Bread pudding-

5 cups (1/2-inch) Cubed French Bread

1 cup Evaporated Fat-Free Milk

3/4 cup 1% Low-Fat Milk

1/3 cup Granulated Sugar

2 Tbsp Bourbon

1 Tbsp Vanilla Extract

1 Tsp Ground Cinnamon

1/4 Tsp Kosher Salt

2 Large Eggs

Sauce-

3/4 cup Packed Light Brown Sugar

3 Tbsp Bourbon

1 Tbsp Unsalted Butter

6 Tbsp Half-and-Half (divided)

1 Tsp Vanilla Extract

1/8 Tsp Kosher Salt

Cooking Spray Preparation

Directions:
Preheat oven to 350°. To prepare bread pudding, arrange bread in a single layer on a baking sheet. Bake at 350° for 8 minutes or until lightly toasted. Combine evaporated milk and next 7 ingredients (through eggs) in a large bowl; stir with a whisk. Add bread cubes. Let stand 20 minutes, occasionally pressing on bread to soak up milk. To prepare sauce, combine brown sugar, 3 tablespoons bourbon, and butter in a small saucepan over medium-high heat; bring to a boil. Simmer 2 minutes or until sugar dissolves, stirring frequently. Stir in 5 tablespoons half-and-half; simmer 10 minutes or until reduced to about 1 cup. Remove pan from heat. Stir in remaining 1 tablespoon half-and-half, 1 teaspoon vanilla, and 1/8 teaspoon salt. Keep warm. Spoon half of bread mixture into a 9 x 5inch loaf pan coated with cooking spray. Drizzle 3 tablespoons sauce over bread mixture. Spoon remaining half of bread mixture over sauce. Bake at 350° for 45 minutes or until a knife inserted in the center comes out clean. Serve warm sauce with bread pudding.

Recipe found in Cooking Light

Chocolate Chip Coffee Muffins

2012-01-24T10:37:00.000-08:00

Ingredients:

2/3 cup Whole Milk

5 Tbsp Butter (melted)

3 Tbsp Instant Coffee Granules

1 1/2 Tsp Vanilla Extract

1 Large Egg (lightly beaten)

2 cups All-Purpose Flour

2/3 cup Sugar

1/2 cup Semisweet Chocolate Chips

2 Tsp Baking Powder

1/4 Tsp Salt

Cooking Spray

Directions:

Prehear Oven to 400 degrees. Combine first 5 ingredients. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl; stir well with a whisk. Make a well in the center of the flour mixture. Add milk mixture to flour mixture; stir just until moist. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 400 degrees for 18 minutes or until done. Remove muffins from pan immediately; place on a wire rack to cool.

Recipe from Cooking Light Magazine

Buyer Beware: DMAA in Your Supplements

2012-01-23T09:17:00.000-08:00

A widely used ingredient that is found in commonly purchased nutritional supplements to aid in "leaning or cutting" as well as enhancing muscle development is considered a banned substance by many governing bodies that govern intercollegiate athletics as well as professional and international athletics. This product has a number of names that are used to disguise itself on an ingredient label. The most commonly seen names is 1,3-dimethylamylamine (DMAA), also referred to as methylhexanamine, Geranamine, and geranium oil, extract, or stems and leaves from its stores. In addition to its ban as a performance enhancing supplement ingredient it has also been increasingly associated with serious adverse events.

Here is a list of products to avoid as they contain this banned substance. This list is NOT ALL INCLUSIVE. Meaning that DMAA and its alias' are found in a great number of supplements. Some of these products are sold at stores such as Walmart and GNC...

USPlabs Jack3d (Tropical Fruit and Lemon Lime)
USPlabs OxyELITE Pro
Nutrex Research Lipo-6 Black (his and hers)
Nutrex Research Lipo-6 Black Ultra Concentrate (his and hers)
Nutrex Research Hemo-Rage Black Powder, Punch, Berry
iSatori PWR
Muscletech NeuroCore
Muscletech HydroxyStim
Fahrenheit Nutrition Lean EFX
Muscle Warfare Napalm
SNI Nitric Blast
BIORhythm SSIN Juice
MuscleMeds Code Red
SEI MethylHex 4,2
Gaspari Nutrition Spirodex

NBA's Dwayne Wade embraces healthier diet as he approaches 30

2012-01-02T13:35:00.000-08:00

In a USA Today article, Miami Heat’s Dwayne Wade, a 9-year pro basketball player, acknowledges the importance of proper nutrition and its effect on his health and performance. Wade, almost 30 years old, has realized that his healthy diet changes are essential in keeping him in tip top shape and being successful on the court.

Some of the noteworthy changes he has made include: Opting for lean chicken and turkey breasts, pasta, and fruit instead of his previous go-to foods such as fried chicken fingers and cheeseburgers.

According to the USA Today article, Wade said “Changing the way he fuels his body has him feeling as healthy as ever.”

Wade also utilizes the expertise of the team nutritionist as he said, "The biggest thing is that I've talked with a nutritionist, who's working with the team, who understands what we need, how much we practice, what weight I need to be at, what body fat, this, this and this. Put them together, come up with a master plan, and I reap the benefits."

Read the full article on Dwayne Wade’s nutrition efforts HERE.

Source:

http://www.usatoday.com/sports/basketball/nba/heat/story/2012-01-02/Dwyane-Wade-embraces-healthier-diet-as-he-approaches-30/52331826/1?csp=34sports&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+UsatodaycomSports-TopStories+%28Sports+-+Top+Stories%29

ACL Post-Operative Rehabilitation

2011-12-27T17:21:00.000-08:00

ACL Hamstring Tendon Graft Post-Operative Rehabilitation

Dr. Carey Winder
Baton Rouge Orthopaedic Clinic

ACL protocol is the same as bone patellar tendon bone except for the following:
1. When performing heel slides, make sure that a towel is used to avoid activating the hamstring muscles
2. Do not perform isolated hamstring exercises for 6 weeks
3. Partial weight bearing with crutches for 4 weeks

Week 1:
- Patient begins physical therapy 3-5 days post-op
- Initial therapy treatment consists of the following:

EMS/bio feedback to quads

Quad setting for 10 minutes

SLRs for 5 min

HSS sitting in chair (30 sec hold, 5 reps)

Calf stretching against wall (30 sec hold, 5 reps)

Patellar mobilization (emphasize superior glides)

90-40 open chain manual resistance

ROM Passive: progress as tolerated (DO NOT MANUALLY FORCE ROM!)

To increase flexion:
May perform heel slides, wall slides, or chair flexions (wall slides preferred for hamstring grafted patients)

To increase extension:
May perform HSS, calf stretches, prone extensions (use biofeedback to relax the
hamstrings or manually teach relaxation of the hamstring during prone stretch)

Weight bearing:

Weight bearing as tolerated with crutches.

Continue use of crutches until gains quad control (3-6 weeks), then go to one
crutch before FWB with no assistive devices

Cycling:

May begin stationary cycling when can flex to 110 degrees (DO NOT USE STATIONARY BIKE TO INCREASE FLEXION!)

Bracing:

Knee immobilizer when walking with crutches

Week 2 to 6:
- Will fit with a functional brace in the office. Wear the brace when ambulating to help protect from hyperextension injuries

Continue above exercises

Begin leg press from 90 to 20 degrees both legs.

Progress to single leg press, stopping at 40, 60, and 90 degrees. When
stopping hold position for 5 seconds.

Bracing:

We measure for a functional brace such as the DonJoy Defiance at 3-6 weeks post-op:

We use the brace to protect the patient from possible hyperextension injuries.

Begin proprioceptive training:

Utilize the K.A.T. for balance, “stork” single leg balance with knee flexed to 20-30 degrees. Addition of biofeedback to enhance the VMO contraction is helpful. Use of sports cord may be instituted as long as patient has good quad control.

Pool Walking Okay – make sure patient realizes to walk only and not to perform whip kick

Weeks 6-12:

Lateral step ups

Progress with proprioceptive training

May begin running at 8-12 weeks when ROM normalizes and pain and swelling allow.

Start on trampoline, progress as tolerated to cushioned surface, then hard surface.

Isokinetic test:

At 180 and 300 degrees per second at 12 weeks.

Include results in report to M.D.

3 to 6 months:

Continue with above and may add partial squats, forward lunges with straight bar.

Progress as tolerated.

Do not perform if patient has patellar femoral symptoms!

6 to 12 months:

Begin sport specific drills

Return to activity based on KT-1000 scores and full ROM, Biodex test, and functional tests.

NOLA Nutrition

2011-12-27T09:12:00.000-08:00

New Orleans, a city known for its culture, music, nightlife, and of course… FOOD! Many people know New Orleans as “The Big Easy” since everything there is laid back, simple, and easy-going. But “easy” may be the last thing that comes to your mind when trying to stick with your New Year’s health and sports nutrition resolutions while visiting the Crescent City. Well, here’s a list of 8 nutrition tips and tricks to help keep your goals on track while cheering on our #1 Tigers down in New Orleans.

Don’t skip breakfast. Better yet, don’t skip any meals! First of all, the food in New Orleans is way too good to pass on a meal. Secondly, and most importantly, skipping meals only leads to overeating once that hunger feeling hits you.

Plan ahead. Your trip will most likely be a busy one packed with French Quarter tours, fan pep rallies, BCS festivities, Tiger tailgating, and let’s not forget about the big game! Take some time before your arrival to look at your schedule and plan when and where you will eat. Yes, you’re in the Big Easy and may want to take it day by day, but having some sort of plan will prevent you from eating whatever is closest… for example, that Hot Dog from the Lucky Dog stand on Bourbon Street!

Balance out your day. New Orleans offers so many traditional foods, most of them high in fat, sugar, and calories. Don’t deprive yourself of these “must-try” Creole staples; just be sure to balance out the rest of your day. For example, if you know a big dinner awaits you, plan to eat a lighter breakfast and lunch and vice versa. This way you can stay on track with your goals as well as enjoy the city’s cuisine without any guilt.

Better your breakfast foods. No doubt, breakfast is the most important meal of the day as it jump-starts your metabolism and gives you energy for the long but fun Downtown day ahead.

• Typical New Orleans breakfast foods include: high fat biscuits and gravy, cheesy grits, and hearty dishes with crab cakes, sausage, eggs, Beignets, and high calorie cheeses and hollandaise sauce.

• Choose one day to eat a healthy portion of these traditional breakfast foods. On the other days, opt for these leaner choices: whole grain toast or English muffins, oatmeal, veggie omelet, eggs or egg whites (spiced with hot sauce and Tony Chachere’s!), turkey sausage, and fresh fruit.

Lighten your lunch. After walking around in the Quarter all day, you’re definitely going to build-up an appetite. You’re most likely to come across popular lunch foods such as Po-boys, Muffaletta’s, Jambalaya, Gumbo, Etouffee, Red Beans and Rice, and Fried Seafood dishes. Here’s some simple tricks to lighten up these foods:

• Your server may ask if you want your Po-boy “dressed”(this means they’ll add lettuce, tomato, mayo, and possibly other sauces). Instead, opt for a “naked” Po-boy (ask for lettuce and tomato minus the high fat mayo and sauce).

• Go “topless.” Save yourself some calories and carbs by eating your Po-boy or Muffaletta open-faced, without the top portion of bread.

• Instead of French fries or Onion rings, order a side salad (light on the dressing) or steamed seasoned veggies.

• When it comes to fried seafood and chicken dishes such as Po-boys, Platters, and Salads, always opt for the grilled or blackened version. Don’t worry! You won’t miss out on taste. New Orleans cooks are always sure to spice it up just right with lots of Creole seasonings and spices.

• For dishes such as Jambalaya, Gumbo, Etouffee, and Red beans, remember to watch your portions and skip that buttery piece of cornbread.

• Ask the server for a “half portion” of rice with your Gumbo, Etouffee, and Red beans.

Downsize your Dinner. Dinner time is always a treat as you will be surrounded by many other tourists and locals living it up in the fun New Orleans atmosphere. In addition to the lunch tips, try to utilize these when it’s time to order dinner:

• Read the menu. Be sure to thoroughly look over the restaurant’s menu in order to avoid some “trap food terms.” Trap foods may sound good and healthy, but may end up being the highest fat item! Try to avoid foods containing the words: crispy, crunchy, cheesy, creamy, au gratin, battered, buttery.

• Steer clear of Stuffed. You will often see “Stuffed” foods such as crab, peppers, mushrooms, fish, and more. Keep in mind “Stuffed” consists of buttery and creamy rice, breadcrumbs, and crabmeat… probably not the best choice for your waistline.

• Go for the grilled. Stick with Grilled Fish, Boiled Shrimp, and other Lean Meat dishes with sides such as seasoned steamed vegetables, red beans, greens, or boiled okra.

• Go easy on the Dough. Monitor the amount of bread rolls, cornbread, crab cakes, or other high fat appetizer foods you eat because these calories can add up very quickly.

• Remember portion control! Order a lunch size meal or split it with a friend. You can also pack half the meal in a to-go box and store it in your hotel refrigerator or ice chest to eat the next day.

Divide some Dessert. You can’t leave New Orleans without having a taste of some of its traditional dessert items: Beignets from Café Du Monde, Bread Pudding, Bananas Foster, Crème Brulee, Pecan Pie, and King Cake. If you order one or two desserts for the table to share, you will automatically avoid eating the entire thing alone.

Alcohol. New Orleans: The Party Capital of the World! It’s more than likely you will experience the nightlife the city has to offer.

• First off, always remember to be smart and cautious with alcohol. No athlete will benefit from drinking alcoholic beverages, so keep this in mind when you’re down in the Quarter.

• Also, be wary that the most popular French Quarter beverages (Hurricanes, Hand Grenades, and Daiquiris) are full of sugar and extremely high in calories. If you opt for any of these, go for the smallest size or split it with a friend.

• I promise you won’t miss out on any of the fun by choosing one of these lighter beverages: Bloody Mary, Light Beer, Vodka Water with lemon or lime, or Southern Comfort with fresh lime juice.

• Remember that all alcohol calories count and contribute to your daily intake, so be sure to monitor your drinks as well as the late night foods you may come across down in the Quarter.

LSU Food & Health Experts Offer Tips for a Healthy and Delicious Thanksgiving Meal

2011-11-24T11:12:00.000-08:00

LSU Athletic Department's Registered Dietician Jamie Mascari was recently interviewed for a piece that ran on Louisiana State University's website. She was asked to discuss how student athletes, and others interested in eating well, handle the holiday season. Find out Jamie's tips and straegies that she suggests to maneuver holiday feasts without steering too far off your meal plans. To read the complete story, please click on the link below.

http://www.lsu.edu/departments/gold/2011/11/thanksgiving.shtml

Supplement Contamination = Positive Drug Test

2011-11-21T15:05:00.000-08:00

Athletes must be very cautious with any type of dietary supplement. Even though the ingredient label may not list any known banned substances, contamination with banned ingredients is still possible. In addition, the Food and Drug Administration does not regulate dietary supplements, which means the supplements’ manufacturers are the ones responsible for ensuring the ingredient list is correct, not the government. This has led to many problems with athletes and positive drug tests.

In the following NUTRAingredients.com article: CLICK HERE for the full article

2 athletes were tested positive for the substance DMAA, also known as: 1,3-dimethlyamylamine, dimethlyamylamine, dimethlypentylamine, forthan, forthane, floradrene, geranamine, geranium oil, and geranium flower extract. These athletes argued that the product they took was contaminated and the DMAA was not listed on the ingredient list.

It is extremely important to remember that not all supplement products are safe, even if they are sold over-the-counter and have an ingredient list that seems okay. Before buying or trying any supplement, be sure to check FIRST with Sr. Associate Athletic Trainer, Shelly Mullenix, Head Strength Coach, Tommy Moffitt, and/or Sports Dietitian, Jamie Mascari. Being SAFE is always better than being SORRY.

Death of Teen: Synthetic Marijuana Takes Another Life

2011-10-28T14:51:00.000-07:00

A recent story on msnbc.com shared the story of a 13-year old boy who tragically died after needing a lung transplant brought on by use of synthetic marijuana. it is just another example of the dangers we face when using these types of drugs. We know this is a man-made drug that is labeled not for human consumption for a reason. It's side effects are very random from person to person and use to use. Reports of psychosis, loss of appetite, very rapid heart rate and elevated blood pressure as well as heat intolerance are just a few of the symptoms that have been noted after even single use. Click the link below to read the story of this teenager whose life was cut short by the use of synthetic marijuana.

http://www.msnbc.msn.com/id/45062477

Synthetic Marijuana: Serious Consequences

2011-10-28T14:20:00.000-07:00

Use of synthetic marijuana has been discussed within the LSU Athletic Department for some time now. Early warnings regarding the legality and dangers of smoking synthetic marijuana have been clearly outlined within LSU's ADAP Substance Abuse Policy. It is clear that this man-made product is very dangerous, having very negative consequences on one's ability to perform in the classroom and perform at high levels athletically. While we have heard cases of random deaths from the use of synthetic marijuana, it hit fairly close to home with the death of a Division I Men's Basketball player from Anderson University in South Carolina. Click the link below to read the details of this tradegy.

http://www.foxcarolina.com/story/15706199/coroner-synthetic-pot-killed-anderson-university-basketball-player

Texas Toast Tomato Sandwiches

2011-10-21T14:04:00.000-07:00

Ingredients:
1 (9.5 oz.) package five-cheese texas toast
2 lb. assorted heirloom tomatoes
1/4 cup bottled blue cheese vinaigrette
6 tbsp. torn fresh basil
Salt and pepper
Garnishes: crumbled blue cheese, fresh basil leaves

Directions:
Prepare Texas toast according to package directions. Meanwhile, halve larger tomatoes and cut into 1/4-inch-thick slices; halve or quarter smaller tomatoes. Gently toss tomatoes with vinaigrette, basil, and salt and pepper to taste. Serve immediately over hot Texas toast. Garnish, if desired.

Southern Living July 2011

Spicy Chicken-Corn Chowder

2011-10-21T13:11:00.000-07:00

Ingredients:
8 slices bacon, chopped
1 lb. skinless, boneless chicken breast, cut in bite-size pieces
1 1/2 cups chopped red sweet pepper
1 cup chopped sweet onion
1-2 fresh jalepeno peppers, finely chopped
4 cloves garlic, minced
1/3 cup all-purpose flour
6 cups reduced-sodium chicken broth
2 large Yukon gold potatoes, chopped
2 cups fresh sweet corn kernels
1 1/2 cups whipping cream
1/2 tsp. cayenne pepper
2 bay leaves

Directions:
In a 5-6 quart Dutch oven cook bacon until crisp. Remove with spoon; set aside. Reserve 1 tablespoon drippings in pan. Add chicken to pan. Sprinkle with 1/2 teaspoon each salt and black pepper. Stir over medium-high heat until chicken is no longer pink; remove. Add sweet onion and pepper to pan. Cook and stir until tender. Add jalapenos and garlic; cook and stir 3 minutes. Stir in flour. Cook and stir 1 minute. Add broth and potatoes. Bring to boiling; reduce heat. Cook, uncovered, 10 minutes or just until potatoes are tender; stirring occasionally. Stir in chicken, corn, cream, cayenne, and bay leaves. Simmer, uncovered, 15 minutes; stir occasionally. Discard bay leaves. Top with jalapeno slices, if desired.

Better Homes and Gardens

Strawberry-Ricotta Bruschetta

2011-10-21T13:03:00.000-07:00

Ingredients:
2 tablespoon(s) packed brown sugar
2 tablespoon(s) balsamic vinegar
1/4 teaspoon(s) vanilla extract
1 pound(s) strawberries, hulled and cut into 1/3-inch slices
8 slice(s) (each 3/4 inch thick and 5 inches wide) rustic country bread
1 container(s) ricotta cheese
1 bunch(es) (about 32 leaves) basil, torn if large

Directions:
In large bowl, stir brown sugar, vinegar, and vanilla until sugar dissolves. Stir in sliced strawberries. Let stand 1 hour. Toast bread until golden brown. Cool completely. Spread 2 tablespoons on each bread slice. Alternate strawberries and basil leaves in a single layer, overlapping slices. Drizzle strawberry juices over top and serve.

Good Housekeeping

Barbecued Shrimp and Peach Kabobs

2011-10-21T12:57:00.000-07:00

Ingredients:
12 (12 inches each) metal or bamboo skewers
1 tablespoon(s) packed dark brown sugar
1 teaspoon(s) ancho chile powder
1 teaspoon(s) sweet paprika
1/2 teaspoon(s) ground cumin
1/4 teaspoon(s) cayenne (ground red) pepper
Salt
Pepper
1 pound(s) (16- to 20-count) shelled deveined shrimp
3 medium peaches, cut into 1-inch chunks
1 bunch(es) green onions, dark green parts trimmed, cut into 2-inch pieces
Lime wedges, for serving

Directions:
If using bamboo skewers, soak skewers in cold water at least 30 minutes to prevent burning. Prepare outdoor grill for direct grilling on high. In large bowl, combine brown sugar, chile powder, paprika, cumin, cayenne, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add shrimp, peaches, and onion; toss until evenly coated. Thread shrimp, peaches, and onion alternately onto skewers.Grill 3 to 4 minutes or until browned and shrimp just become opaque throughout, turning once. Serve with lime wedges.

Good Housekeeping

Seared Steak with Minted Watermelon

2011-10-21T12:41:00.000-07:00

Ingredients:
8 ounces thin rice noodles
1 (1-pound) boneless 1-inch-thick beef sirloin steak
Salt
Pepper
1 shallot, finely chopped
1 stalk lemongrass, yellow and pale green part only, finely chopped
1 teaspoon sugar
1/4 cup fresh lime juice
1 tablespoon lower-sodium fish sauce
1/2 small (3 cups) watermelon, rind removed, cut into 1/2-inch cubes
1/2 seedless (English) cucmber, cut in half and thinly sliced
1/2 cup packed fresh mint leaves, finely chopped

Directions:
Prepare outdoor grill for covered direct grilling on medium. Prepare noodles as label directs. Drain, rinse under cold water, and drain again. Season steak with 1/4 teaspoon each salt and freshly ground pepper. Place steak on hot grill; cover. Cook 12 to 13 minutes for medium-rare or until desired doneness, turning once. Transfer steak to cutting board; let rest 10 minutes. Meanwhile, in large bowl, stir shallot, lemongrass, sugar, lime juice, and fish sauce until sugar dissolves. Thinly slice steak across the grain. Add to bowl, along with watermelon, cucumber, and mint. Toss gently until well mixed. Divide noodles among serving plates. Top with steak mixture and accumulated juices.

Good Housekeeping

MLB and the concern with Energy Drinks

2011-10-11T11:00:00.000-07:00

Energy drinks have gained much popularity over the past few years. Many people, including athletes, use and rely on them as an energy booster fail to consider the negative and sometimes harmful effects from these beverages. Some MLB teams have noticed the dangers energy drinks can have on the body and have banned them from the players’ clubhouses. (See link below)

Here’s a brief run-through of the composition of energy drinks:

SUGAR: Energy drinks are often loaded with sugar, which causes your blood sugar (energy levels) to come crashing down once the sugar leaves the blood. Yes, you may feel very energetic for a short while after drinking an energy drink, and this is because the high sugar content quickly stimulates your nervous system, giving you that feel-good feeling and buzz of energy. Keep in mind that the fast spike in blood sugar/energy will lead to an equal drop in blood sugar/energy. Some people may actually feel more fatigued than they were to begin with.

CAFFEINE: Caffeine is also found in large quantities in energy drinks. Caffeine in these amounts (and for those individuals who are sensitive to caffeine) increases your heart rate and body temperature, potentially leading to an irregular heartbeat, excess sweating, shakes, and anxious feelings. Also, caffeine generally produces both laxative and diuretic effects, leading to excess urination and the risk of becoming dehydrated. As an athlete, all of these effects can hamper performance tremendously.

OTHER INGREDIENTS: Some of the other common ingredients found in energy drinks are: Taurine, Guarana, Ginseng, Ginkgo Biloba, B-Vitamins, and many more. In addition, many energy drinks contain a special “energy blend” … sometimes not listing what actually makes up that blend. As a consumer, it is very important to realize that many of these extra ingredients don’t even contribute to increased energy levels. In addition, some ingredients, whether listed or not, may be a banned substance and can possibly show up positive on an athlete’s drug test.

BOTTOM LINE: Use a lot of caution if considering consuming an energy drink. If your energy levels are low, take a look at your diet and hydration… a few tweaks there can make a huge and positive difference!

Click here to read: "MLB teams limiting energy drink consumption, cite negative effects to players’ health"

Life after being a Lineman

2011-10-09T18:19:00.000-07:00

Football linemen, known for their big and stout bodies, commonly experience many weight-related issues as a player. It can be tough for some of these players to follow a healthy diet as they strive to build and maintain their large stature. However, with proper guidance and nutrition education, football linemen (and ALL athletes) can achieve their dietary goals for both health and optimal sports performance.

It is not uncommon for football linemen, either ending their college or NFL football careers, to acquire diseases such as diabetes, high blood pressure, and heart disease. Many continue to eat the large quantities of food required for when they were players, not keeping in mind their drastic decrease in exercise levels. The article (see the link below) talks about former offensive lineman for the Cleveland Browns and the Baltimore Ravens, Orlando "Zeus" Brown, who recently died from diabetes complications.

All athletes need to remember that nutritious diet habits not only fuel their bodies for their sport, but it is also essential for ensuring healthy bodies for years to come.

Click here to read: "Weighty Challenge: A Lineman's Life After Football"

Eating for Strong Bones

2011-10-05T09:02:00.000-07:00

-Samantha B. Cassetty, M.S., R.D., GHRI nutrition director, Good Housekeeping

Tailoring your Tiger Tailgate

2011-09-19T12:29:00.000-07:00

Well, it's that time of year again. A time of pre-game tailgating, football viewing parties, and post-game celebrations. As a New Orleans native and LSU Tiger fan, I must say I've experienced some of the best tailgates anyone could imagine. There is nothing like some good old Southern Hospitality as you walk the grounds of the most dedicated football fans in Louisiana. But, with that Southern Hospitality comes FOOD. Lots and lots of delicious Southern Comfort food. Some popular Louisiana tailgate dishes include: Jambalaya, Seafood and Andouille Gumbo, Fried Catfish, Hot Boudin sausage and the traditional BBQ dishes such as Hamburgers, BBQ chicken, Pulled pork sandwiches, and more!

Tailgating is not just in Louisiana; it is an All-American tradition! It would be wrong of me to tell tailgaters to completely change their favorite football foods, but here are some ideas to Tailor your Tailgate in a healthy way!

Small changes to menu items can make a big difference in the nutritional content of your meal.

This football season, try to:

Choose lean cuts of meat such as:

Skinless chicken
Loin/round of beef
Extra Lean ground beef
Ground Turkey
Pork Loin
Turkey Sausage

Cook with Olive oil or Canola oil
Use 100% whole wheat hamburger and hot dog buns
Throw some fresh vegetable on the grill- spice/season them up!
Create your own fruit tray
Prepare finger sandwiches on whole wheat bread
Serve salsa, hummus, and bean dips with:

Carrots
Celery
Cucumbers
Whole grain crackers

More Tailgating Tips:

Take a step back from the tables of food and browse at the choices before digging in.
Always go for the grilled options.
Watch your portions: fill your plate with more fruits and veggies rather than meat and rice dishes.
Sip water throughout the day to stay hydrated.
Snack on fruits, veggies, baked chips, and nuts instead of cookies and other sweets.
Monitor alcohol intake. Alcohol calories add up extremely fast. More importantly, it has NO sports performance benefit. Be smart when it comes to alcohol.
Balance is key! No food is good or bad. All foods fit into your nutrition plan if you make sensible choices.

Here are some substitutions that can decrease the fat and calories in many of the typical tailgate foods:

Instead of:	Try:
High fat beef burgers	Extra lean beef or ground turkey burgers
White buns	100% Whole wheat buns
Gumbo/ Jambalaya made with white rice and smoked sausage	Gumbo/ Jambalaya made with brown rice and smoked turkey sausage
Cheesy spinach dip or queso dip with potato chips	Chunky salsa, low fat bean dip, or hummus with raw veggies, baked chips, or whole wheat pita bread
Fried chicken and Fried fish	BBQ or grilled chicken and fish
Sodas, Sweet Tea, Fruit punch, other flavored beverages	Water, Unsweet Tea, Diet soda, Crystal Light

Food Safety is a must for all tailgates.
From the time you buy the food from the grocery to when you pack up all your leftovers, you should always keep your food safe.

Chop and prep meats and vegetables the day before, using separate knives and cutting boards to prevent contamination.
Pack raw meats and vegetables separately in a cooler, tighly in foil, and cover completely with ice.
Have a food thermometer on hand and clean after each use.
Cook all foods to a safe temperature:

Fish: 145 degrees
Beef, Pork, Veal, Lamb, and Egg Dishes: 160 degrees
Poultry, Casseroles, and Leftovers: 165 degrees

Wrap leftovers in foil and store in ice.
Throw out all refrigerated foods that have been sitting out for over 2 hours.

Have a happy and healthy football season!

Best of luck to your favorite teams!

Michael Rodgers Tests Positive for Banned Stimulant in Energy Drink

2011-08-27T13:40:00.000-07:00

Former American 100-meter champion Michael Rodgers tested positive for a stimulant found in an energy drink and could be ineligible for the world track championships later this month. Rodgers is the 2009 national champion and qualified for this year's team by finishing third at nationals. He said on his Twitter account that he tested positive.

USA Track and Field spokeswoman Jill Greer said the Anti-Doping Agency is handling his case and would decide Rodgers' eligibility for worlds. A hearing could be expedited and held later this week. A backup sample for Rodgers will be tested Wednesday. Tony Campbell, the agent for Rodgers, said the sprinter tested positive for methylhexaneamine, a stimulant that can be found in energy drinks. Campbell said Rodgers ordered a vodka with an energy drink at a club last month, two days before a meet in Lignano, Italy, where he ran the 100 and was a member of the U.S. relay squad.

"Bad decision on his part. Now he is paying the price for it," Campbell said. "We have to clear his name. That's the main thing we want to do right now. Mike is not a druggie. The only thing he is guilty of is making a poor choice." Two years ago, Rodgers was one of the feel-good stories coming out of nationals: An up-and-coming kid who once made a living selling shoes from the trunk of his car. Known for his bright headband, the 26 year old finished third behind Walter Dix and Justin Gatlin at U.S. championships in June.

"He's broken up by this," Campbell said. "I just told him, 'I hope it's an eye opener for you.' But it's tearing him up inside."

Writer: The Associated Press

August 15, 2011

Supplement Caution

2011-08-19T08:27:00.000-07:00

Red Flag Supplement Words

Athletes are presented with a multitude of information about supplements, from many different sources. These may include the supplement's manufacturer, online stores, health stores, gyms, or friends and family.

Here are some RED FLAG indicators to watch out for if you are considering a supplement.
**Please know that this is NOT a complete list and should only be used for reference.

Make sure to filter all potential supplements and any questions in regards to a particular product first with Shelly Mullenix- Athletic Trainer, Director of Wellness BEFORE you take it.
Tommy Moffitt- Head Strength Coach and Jamie Mascari- Registered Dietitian can also answer your questions.

You should avoid any product that list or makes reference to any of the following:

All natural	Not for human consumption	Testosterone booster	Aromaste inhibitor Anti aromatase
Natural testosterone booster	Estrogen suppressor	Natural HGH/IGF-1 booster	Reformulated
Stimulant free version	Only FDA approved pro-hormone	Ephedrine free	Get our product before it is banned

Red Flag Supplement Ingredients

If any one of these ingredients or something similar is present in the supplement, we suggest not purchasing or using. You could have short-term or long-term negative health risks and/or fail a drug test.

7-Keto (DHEA)	Synephrine
Diuretic	Etioallocholen
Colostrum (bovine)	Superdrol (2a-17a-dimethyl-5a-androst-3-one)
Pro-hormone	Trione or Dione
19-nor	19-norandrosta
Androstene	Halodrol (4 chloro-17a methyl-androst-1-4 diene-3-17b-diol)
1, 3-dimethylamylamine (Most common)	Geranium oil extract
Geranium extract	DMAA
Geranamine (trademarked by Proviant Technologies)	Forthan
Ephedrine	MaHaung
Etiocholan	Estra
6 OXO (4-etioallocholen-3,6,17-trione)	Dianabol
17beta-hydroxy	17a-methyl
4,9-estradiene-3-one-17b-ol	Andro
Epistane (2a 3a epithio-17a-methyl-5a-androstan-17b-ol)	5a-androstano 2 3-c furazan-17b-tetrahydropyranol
Geranuim oil	Methylhexanamine
4-methyl-2-hexanamine	Pentylamine, 1, 3-dimethyl-
2-amino-4-methylhexane	2-Hexanamine, 5-methyl-

Source:

DrugFreeSport.com

REC (Resource Exchange Center)

Nutritional Supplement Ingredient Warning: Geranium

2011-08-18T09:58:00.000-07:00

American tennis player Robert Kendrick tests positive...

Health experts and anti-drug enforcers are scrambling to warn athletes and the general public about a potentially dangerous supplement ingredient with a harmless name: Geranium. In this article, you can read about the banned supplement ingredient that is commonly found in energy drinks and energy capsules that has resulted in competition suspension for a number of athletes.

There is additional concerns about the use of Geranium. Research has shown Geranium to have similar or potentially stronger effects than ephedrine, a nutritional substance that had been banned by most agencies overseeing collegiate, professional and international athletics. Geranium, coupled with the effects of the extreme heat of the South, makes for a lethal mix.

Click the link below for the full article:

http://www.thepostgame.com/features/201108/geranium-products-might-pose-serious-risk-athletes

The 3 R's of Recovery Nutrition

2011-08-02T21:11:00.000-07:00

Are you getting your 3-R's?

Just as it is essential to properly fuel your body before and during workouts, practices, and competitions, RE-fueling is probably the most important. Have you ever gone through two-a-days and felt tired and sluggish and unable to perform at your best? Or have you ever competed in back-to-back tournaments and experienced a big lack of energy after the first one or two games? Well, Recovery Nutrition is at your rescue because post-exercise snacks/meals provide the nutrients that help refuel your energy stores and repair your muscles-- together preparing you for your next practice or event.

By knowing and consistently practicing the 3-R's of Recovery, your energy levels will dramatically increase and help you feel at the top of your game.

Learn to Love and Practice the 3-R's:

1. Reloading energy stores with Carbohydrates
2. Repairing and building new muscle tissue with Protein
3. Rehydrating with Water and an Electrolyte sports drink (e.g. Powerade)

Starting with number one: Carbohydrates are your muscles' and brain's MAIN source of fuel and energy. After workouts and practices, your carbohydrate or "energy" stores have been depleted. Your recovery snack/meal will help replenish this energy and get you ready for the next event or training session. Over the years, carbs have gotten a bad rep and are commonly recognized as "bad and fattening." Without healthy carbohydrate foods in your diet (particularly in your recovery snack/meal), you would be unable to acquire the energy to get you through your team workouts, practices, and most importantly... your games/competitions. Adequate carbohydrate consumption and proper timing is KEY to optimal performance.

On to number two: Amino Acids are the building blocks of protein, and protein is what makes up your muscle tissue. During tough workouts and practices, your muscle tissue breaks down. By eating a recovery snack/meal (comprised of BOTH carbohydrate and protein) as soon as tolerable, the amino acids from the protein foods will stop this breakdown and start repairing and rebuilding muscle. Protein also helps reduce muscle soreness- a big plus for athletes who train multiple times a day and on consecutive days.

And last but certainly not least, number three: Hard workouts usually come with lots of sweating. Sweating is definitely not a bad thing; it is how your body cools itself and maintains a healthy internal temperature. Now, what is bad is when you do not replace the fluids that you have lost during your workout/event. Rehydration should be your top priority post-exercise. Failing to properly rehydrate may result in becoming dehydrating during your next workout/event. Dehydration is a major stressor to the body- increasing your heart rate, your body temperature, inability to concentrate, and inability to perform at your best.

So now you may ask, how do I implement a sound recovery nutrition plan?

Start rehydration immediately. To monitor your hydration status, weight yourself before and after your workout. For every pound lost, drink 2-3 cups (16-24 ounces) of fluid (water + electrolyte beverage). *Make sure you are hydrating DURING your workouts, practices, and games in order to prevent water weight loss and fluid imbalances.

Refuel with a carbohydrate/protein snack within 30-60 minutes post-exercise. You should consume 0.5 grams of carbohydrate per pound of body weight in combination with 10-20 grams of protein within this time period. Repeat this every 1-2 hours until your next meal.

Need some Recovery snack/ meal ideas? Try these!

•Peanut butter and jelly sandwich on white bread

•Fresh fruit salad mixed with nuts and low-fat yogurt

•Turkey and cheese on a flour tortilla

•Tall glass of low-fat chocolate milk

•Bowl of whole grain cereal topped with nuts, fruit, and low fat milk

•Bagel spread with reduced-fat cream cheese

•100% fruit juice and trail mix: (nuts, dried fruit, cereal, pretzels)

•Water-packed tuna stuffed in pita bread

•Apple and peanut butter

•Low-fat yogurt mixed with cereal

•Graham crackers topped with peanut butter & raisins

•Fruit smoothie with a scoop of protein powder

•Recovery Carb/Protein drink (Muscle Milk, PowerAde protein milk)

•Don’t forget to REHYDRATE!

Building a Better Athlete... with Breakfast!

2011-07-13T13:36:00.000-07:00

I'm sure you have heard it before, but it won't hurt to hear it again.. breakfast is the most important meal of the day, especially for athletes! Take a moment and think about your typical day. As an athlete, it is most likely a busy one consisting of workouts, team practices, team meetings, and other responsibilities related to your sport. On top of that, if you are a student-athlete, you have classes, homework, studying, and maybe a side-job to fit in there as well. And don't forget about your social life with family and friends!

Just listing an athlete's daily responsibilities is tiring, which is why starting each day with breakfast is absolutely essential. Let's put it this way: you probably wouldn't begin a long road trip without filling up the car with gas; if so, you certainly wouldn't get too far! Same thing applies to fueling your body. Starting the day with a wholesome breakfast provides the energy an athlete needs as well as serves many other important functions:

1. Let's start with the most obvious one. The word breakfast literally means "breaking the fast" from the night. Your body has just gone several hours without any nutrients, and many of your energy stores have been depleted. Breakfast refills these energy stores and prepares you for the high athletic demands and other activities of the day ahead.

2. When you awaken from a night's sleep, your blood sugar is typically at its lowest. A good breakfast helps normalize this blood sugar (or glucose) and prevents feelings of tiredness and irritability. Trying to power through a tough morning workout with a low blood sugar is not easy, nor is it healthy. Your performance in the weight room will most likely decline; in addition, episodes of dizziness or feelings of faint may occur. Fuel up!

3. Breakfast jump starts your metabolism and puts your body in "ready-mode." Your brain and muscles are geared up and ready for anything, whether it be a test at school, team practice, or workout. Fueling your body in the morning (and throughout the day) helps to improve both the intensity and duration of training. Now what athlete wouldn't want that?

Now that you're a pro at the importance of breakfast, here are some creative ideas to wake up to. Eat up and Enjoy!

Oatmeal ideas

· Apple Pie Oatmeal: Cook ½ dry oats with water or skim milk or light soy milk. Add ¼ cup no sugar added applesauce. Sprinkle 1 tsp brown sugar and 1 tsp of cinnamon. Top with 1/8 cup of walnuts or almond slivers

Cereal

· Recommended Cereals: Fiber One, All Bran, Special K, Kashi, Quaker Oatmeal Squares, Chex, Cheerios

· Try to stick with those that have LESS than 10 grams of sugar per serving, AT LEAST 3 grams of fiber per serving and made with Whole Grain. (Whole grain should be the FIRST word in the ingredient list)

· Pump up the nutrition of your bowl of cereal with fresh or dried fruit (strawberries, blueberries, raisins, craisins) and some nuts.

- Use Skim or 1% or Light Soy milk

Wholesome waffles

· 2 Whole grain waffles (ex: homemade with whole wheat flour, “Eggo Nutri-Grain Waffles”)

· On each waffle, top with:

o 1 Tbsp natural peanut butter

o 1/8 cup low fat or non fat yogurt

o 1/8 cup sliced (fresh!) strawberries or blueberries

o Sprinkle with heart healthy nuts: almonds, walnuts, or pecans

Peanut Butter Creations

· Peanut Butter Banana Crunch: Spread medium sized banana with peanut butter and roll in your favorite high fiber, whole grain cereal

· Fruity Nut Butter Wedges: on a whole-wheat tortilla, spread with 2 tbsp peanut butter, top with sliced bananas, slices strawberries, and almond slivers. Fold in half, press firmly, and cut into wedges… (Delicious!)

· Peanut Butter Strawberry Bagel: on a small whole wheat bagel, spread with 2 tbsp peanut butter and top with sliced strawberries

- Spread a Whole Wheat English muffin with your favorite Nut Butter, top with a sliced banana, and lightly drizzle with honey

Fruit Fixings

· Fruit and Yogurt parfait: 6 ounces Low Fat/ Non Fat Yogurt. ½ cup 100% Whole Grain, High Fiber Cereal. ½ cup sliced fruit of choice: strawberries, grapes, melon, etc. 1/8 cup heart healthy unsalted nuts: almonds, walnuts, pecans

· Apple Yogurt Dippers: Slice apple into wedges and dip in your favorite low fat yogurt.

· Small-Medium Whole Wheat Bagel with reduced fat Cream Cheese topped with sliced strawberries

Eggs

· How to make Scrambled Eggs in your microwave: 2 eggs (1 Yolk) or ½ cup Egg Substitute (Spray small bowl with PAM & microwave eggs 1:45 minutes, stirring midway)

· Egg English Muffin: Scrambled egg and low fat Cheese (or try Light Laughing Cow cheese wedge) on Whole Wheat English Muffin

- Healthy Breakfast Burrito: Small whole wheat tortilla, 1 scrambled egg, 2-3 slices turkey, 2 tbsp grated reduced-free cheese, 2-3 tbsp salsa

Eating Healthy... even on Vacation!

2011-07-07T13:23:00.000-07:00

Check out Jamie's article featured in Baton Rouge, LA newspaper- The Advocate

Vacation eating doesn’t have to ruin physique | Food | The Advocate — Baton Rouge, LA

Click Here:

Eating Healthy while on Vacation

Jamie Mascari, MS, RD, LDN

2011-07-05T13:01:00.000-07:00

   Jamie, a New Orleans native, is a 2009 graduate from Louisiana State University with a B.S. in Dietetics. As a former LSU Cheerleader, Jamie had the chance to cheer for some of LSU's greatest sport teams including the 2007 LSU Football National Championship team and the 2006 SEC Champions and Final Four Men's Basketball team.
   After graduation, she moved to Little Rock, Arkansas to complete her Dietetic internship at the University of Arkansas for Medical Sciences. Jamie then became a Registered Dietitian (RD) and returned to LSU to complete her Master's Degree in Kinesiology with a concentration in Exercise Physiology.
   Jamie is currently the Coordinator of Sports Nutrition for LSU Athletics where she provides team nutrition education, individual consultations, and meal planning for home and travel competitions. In addition, Jamie is the President-elect for the Baton Rouge Dietetic Association, a professional organization representing dietetic experts throughout the Greater Baton Rouge area.

Independence Day Do-Over's

2011-07-03T16:42:00.000-07:00

Jamie Mascari, RD, LDN

It’s July 4^th weekend, which means many of us have been gearing up not only for time spent with family and friends but also for our annual BBQ parties! This particular weekend is popular for traditional dishes that tend to contain high amounts of fat and sugar. However, grilling is actually a great way to prepare healthy and wholesome foods. Here are some Independence Day Do-over’s to help make your Fourth of July nutritious and still delicious!

Appetizers:

Chips and Dip- Go for baked chips and dips such as salsa, hummus, and bean dip. To incorporate some veggies, give baby carrots, celery sticks, and cucumbers a try. They go great with the dips listed above or just plain!

Green Salad- Start your BBQ meal with a nice light side salad. Prepare a salad with a variety of vegetables including Romaine lettuce, spinach leaves, tomatoes, cucumbers, carrots, artichokes, and more! Incorporate some healthy fats by adding some avocado and olives. For your salad dressing, stick with a light vinaigrette.

*If you prefer another type of dressing, make sure to limit your portions.

Meats/ Non-meat foods for Grilling:

Hamburgers- To decrease the fat content of your burgers, search for the leanest ground beef you can find. Another option is to use ground turkey to grill up some scrumptious turkey burgers. They’re just as tasty as beef burgers, just lower in saturated (bad) fat.

6 oz Beef Burger= 365 calories, 25 g fat, 10 g sat. fat.

6 oz Turkey Burger= 250 calories, 14 g fat, 4 g sat. fat

Hot dogs- Ever give turkey dogs a try? Trust me, you probably won’t taste the difference.

Beef hot dog= 150 calories and 15 g fat.

Turkey hot dog= 100 calories and 8 g fat

Steaks- choose leaner cuts (and with trimmed fat) such as: top sirloin steak, eye of round roast and steak, top round roast and steak, bottom round roast and steak, brisket-flat half, tenderloin roast and steak

Chicken- Go for the skinless, boneless chicken breasts. They are great on a whole-wheat bun or bun-less with a side of grilled veggies.

Nonmeat Options- Veggie or soy-based products fit perfectly with any BBQ. Veggie or soy burgers/hot dogs are great meat substitutions that are low in fat and high in protein. In addition, many contain fiber. Pair your soy burger with a whole-wheat bun and some grilled vegetables and you’re more than halfway to your recommended daily fiber!

Kabobs- Combine your lean meats with some grilled veggies such as onions, bell peppers (all colors), and mushrooms. It’s a creative and tasty way to incorporate vegetables into your BBQ.

Sides:

Vegetables- Grilled or roasted fresh vegetables are so easy and equally delicious. Cook up some squash, zucchini, bell peppers, onions, corn on the cob, and mushrooms and season with black pepper, thyme, and rosemary. You won’t be sorry you served these!

Potato Salad- Traditional potato salad recipes are mayonnaise-based, which is why it has a high fat content. Remember to watch your portions! A ¼ - ½ cup portion should do! Another option is to try a modified recipe. Try the Southwestern Potato Salad recipe (below).

Coleslaw- Creamy coleslaws are also popular at BBQ’s. Like potato salad, coleslaw tends to be higher in fat due to the mayo and/or creamy dressings used. Portion control is warranted here again. If you’d like to try a new and creative coleslaw, check out the recipe below for Crunchy Fruity Coleslaw.

Baked Beans- Baked beans are loaded with protein and fiber. If you keep it vegetarian, they are also low in fat. However, many canned favorites tend to be high in sodium and sugar. If you prefer these canned baked beans, try to search for reduced sodium and reduced fat versions.

Desserts:

What’s July 4^th without a little something sweet? Try some of these healthy dessert ideas:

Graham Cracker Ice Cream Sandwiches- Use reduced fat ice cream or frozen yogurt between 2 graham cracker squares

Banana Pudding- Prepare sugar free banana pudding and mix with fresh banana slices and vanilla wafers

Red White and Blue Angel food- To keep in the July 4^th spirit, serve slices of angel food cake with fresh strawberries and blueberries.

Fruit and Yogurt Parfait- Set out all these ingredients for your guests to create their own parfait the way they like it!

Low-fat yogurt (any flavor)

Fresh fruit: blueberries, strawberries, raspberries, bananas, grapes, and blackberries

Unsalted Nuts: Almonds, walnuts, pecans, pistachios, peanuts

Sweet Treats: Dark chocolate chips, Mini M&Ms, Reese’s pieces (watch your portions with these!)

Crescent Roll Fruit Pizza- Try this light and refreshing fruit pizza recipe from Cooks.com

2 (8 oz.) pkg. refrigerated Crescent dinner rolls

1 tbsp. Granulated sugar

1 (8 oz.) container Light Cool Whip

1 1/2 tsp. Cinnamon

1 tbsp. Honey

1 c. Kiwi fruit, thinly sliced

1 c. Strawberries, halved

1 c. Pineapple

1 c. Seedless grapes, sliced

1 c. Bananas

1 c. Any other fresh fruit you desire

3 tbsp. Confectioners' sugar

Pinch crescent rolls together in pizza pan to form crust. Sprinkle with granulated sugar and bake at 350 degrees until brown. Cool completely. Add to container of Cool Whip, cinnamon and honey. Mix well. Spread over crust and add fruit (be creative.). Sprinkle with confectioners' sugar.

Beverages:

The easiest way to control your calorie and sugar consumption is by choosing calorie and sugar free beverages.

-Water is always best, especially on a hot July day!

-For some flavor, try Crystal Light.

-Stick to Unsweet Tea and sweeten it with a sugar substitute like Splenda or Sweet n Low

2 c. Sweet tea= 115 calories, 20 g sugar

2 c. Unsweet tea (with sugar substitute)= 0 calories, 0 g sugar

-If you want soda, go for the diet version. If you prefer regular soda, stick to 1 serving.

Recipes

Southwestern Potato Salad

CookingLight.com

Those whose preferences lean toward the spicy will love this salad. Adjust the heat by increasing or decreasing the amount of jalapeño and chipotle chile.

Makes 8 servings

Ingredients

1 (7-ounce) can chipotle chiles in adobo sauce

2 pounds small red potatoes

Cooking spray

1 1/2 cups fresh corn kernels (about 3 ears)

1/2 cup chopped celery

1/2 cup finely chopped red onion

1/2 cup chopped red bell pepper

1/4 cup chopped fresh cilantro

1 (15-ounce) can black beans, rinsed and drained

1 jalapeño pepper, seeded and finely chopped

1/4 cup fresh lime juice

3 tablespoons canola oil

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Preparation

Remove 1 chipotle chile from can. Chop chile to measure 2 teaspoons. Reserve remaining chiles and adobo sauce for another use.

Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 10 minutes or until tender. Drain; cool. Cut potatoes into 1/4-inch cubes. Place potatoes in a large bowl.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add corn; sauté 5 minutes or until lightly browned. Add corn, celery, and next 5 ingredients (celery through jalapeño) to potatoes; toss gently.

Combine 2 teaspoons chopped chipotle chile, lime juice, oil, salt, and black pepper, stirring with a whisk. Drizzle the lime juice mixture over potato mixture, and toss gently. Cover and chill 1 to 24 hours.

Nutrition Facts

Serving size- ½ cup; 105 calories; 3 g fat; 19 g carb; 3 g fiber; 200 mg sodium

Crunchy Fruity Coleslaw

Trim & Terrific by Holly Clegg

Pick up a bag of shredded cabbage for effortless preparation of this vibrant salad with a mixture of sweet and savory ingredients in a sweet balsamic vinaigrette. Whenever I make coleslaw, it is always for a crowd, and this recipe feeds them all.

Makes 10–12 servings

Ingredients

4 cups thinly sliced green cabbage

4 cups thinly sliced red cabbage

1 red bell pepper, cored and thinly sliced in 1-inch pieces

2/3 cup chopped dried apricots

1 1/2 cups frozen corn, thawed

1 bunch green onions, chopped

1/4 cup slivered almonds, toasted

2 tablespoons sesame seeds, toasted

1/4 cup balsamic vinegar

1 tablespoon honey

2 tablespoons olive oil

1 teaspoon minced garlic

Instructions

1. In large bowl, combine green and red cabbage, red pepper, apricots, corn, green onions, almonds, and sesame seeds.

2. In small bowl, whisk together remaining ingredients. Toss dressing with salad, mixing well.

Nutrition Facts

Serving size- ½ cup; 60 calories; 3 g fat; 9 g carb; 2 g fiber; 5 g protein; 10 mg sodium

NCAA 2011-2012 Banned Drug List

2011-06-30T12:26:00.000-07:00

The NCAA has released it's 2011-2012 Banned Substance List. Please take some time to read over the entire list so that you are familiar with the medications and some of the ingredients found in nutritional supplements that are banned. Remember that the Food and Drug Administration (FDA) does not regulate the dietary supplement industry; therefore purity and safety of nutritional supplements can not be guaranteed. Student-athletes take nutritional supplements at their own risk. The only supplements that LSU student-athletes can safely consume are those supplied by the Strength and Conditioning Center. Click the link below to see this years Banned Substance List from the NCAA.

http://www.lsusports.net/fls/5200/assets/docs/ad/pdf/2011-12_Banned_Drugs_Educational.pdf

Please Note: Synthetic THC Cannabinoids (eg: Spice, K-2, JWH 018, JWH 073) have been added to the NCAA Banned Substance List. Testing positive on a NCAA test for this substance or any other substance on their list will result in a one-year suspension from competition.

Choose This NOT That

2011-06-28T09:58:00.000-07:00

Steak and Sun-Dried Tomato Pesto Rotini

2011-06-27T16:47:00.000-07:00

Ingredients:

Salt

1 16-oz. bow Whole-Wheat Rotini

1 tbsp. Olive Oil

1/2 medium Onion, diced

3 Cloves Garlic, minced

1/2 lb. Sirloin, cut into stir-fry strips

1 8.5 oz. jar Sun-Dried Tomato Pesto or regular Pesto

1 Bell Pepper (any color), seeded and chopped

3 oz. Feta, crumbled

Chopped fresh parsley, optional

Directions:

Bring a large pot of salted water to a boil. Add rotini and cook according to package directions. In a large skillet over medium heat, warm oil. Add onion and saute until tender, about 3 minutes. Stir in garlic; saute 30 seconds. Add steak; sprinkle with salt and saute until just cooked through, about 5 minutes. In a large serving bowl, combine pesto, pepper and feta. Drain pasta and add to bowl along with steak mixture; toss well. Top with parsley, if desired. Serve hot, or let cool, cover and chill.

All You

Campbell's Moroccan Chicken Stew

2011-06-27T16:34:00.000-07:00

Ingredients:

2 tbsp. Olive Oil

8 Skinless, Bone-In Chicken Thighs

2 medium Red Onions, sliced

1 large Green Pepper, cut into 1" pieces

2 Cloves Garlic, finely chopped

1 tsp. Ground Cinnamon

1 tbsp. Curry Powder

1 can Campbell's Condensed Tomato Soup

1/3 cup Golden Raisins

1 can (about 15-oz.) Chickpeas, rinsed and drained

1/3 cup Slivered Almonds, toasted

Directions:

Heat oil in 5-qt. sauce-pot over medium-high heat. Add chicken and cook until well browned on both sides. Remove chicken from sauce-pot. Reduce heat to medium. Add onions, pepper, and garlic and cook 5 min. or until tender crisp. Add cinnamon and curry and cook and stir 1 min. Stir in soup and heat to a boil. Return chicken to sauce-pot. Reduce heat to low. Cover and cook 15 min. Stir raisins and chickpeas in sauce-pot. Cook 10 min. or until chicken is cooked through. Stir in almonds.

Campbell's Kitchen

Beef and Pepper Stir-Fry

2011-06-27T16:26:00.000-07:00

Ingredients:
1 cup Quick-Cooking Short-Grain Brown Rice
12 oz. Beef Top Round, thinly sliced across grain
1 tbsp. Lower-Sodium Soy Sauce
1 tsp. Lower-Sodium Soy Sauce, for Beef
1 tsp. Sugar
2 tsp. Vegetable Oil
3 Peppers (preferably Red, Yellow, and Orange), thinly sliced
2 Cloves Garlic, crushed with press
2 Ripe Tomatoes, cored, cut into 1/2-inch wedges

Directions:

Prepare brown rice as label directs. In bowl, combine beef, 1 teaspoon soy sauce, 1/2 teaspoon sugar, and 1/4 teaspoon freshly ground black pepper. In 12-inch skillet, heat 1 teaspoon oil on medium-high. Add beef in single layer. Cook, without stirring, 1 minute. Transfer to plate; return skillet to medium-high heat without cleaning. Add remaining oil to skillet. Add peppers and garlic; stir-fry 4 to 5 minutes or until crisp-tender. Add tomatoes and remaining sugar. Cook 3 to 4 minutes or until saucy, stirring. Return beef to skillet; add 1/4 teaspoon black pepper and remaining soy sauce. Cook 1 minute, stirring. Serve over rice.

Good Housekeeping

Salmon Burgers

2011-06-27T16:17:00.000-07:00

Ingredients:

1/4 cup Mayonnaise

4 large Egg Whites

3 14.75-oz. can Pink Salmon, drained

1/3 cup Lemon Juice

1 1/2 cup Plain Bread Crumbs

3 tbsp. Fresh Dill, chopped

Salt and Pepper

8 Hamburger Buns

Directions:

Preheat broiler to high and set a rack 5 inches from the heat. In a bowl, whisk together mayonnaise and egg whites. Stir in all remaining burger ingredients. Form into 8 patties, cover and chill for about 1 hour. Mist burgers with cooking spray. Broil until firm, about 3 minutes per side. Serve on buns.

All You

Corn, Black Bean and Pepper Jack Burritos

2011-06-27T16:10:00.000-07:00

Ingredients:

4 10 inch Whole-Wheat Tortillas

2 tsp. Vegetable Oil

1 small Onion, chopped

1 14-oz. can Black Beans, rinsed and drained

1 cup Frozen Corn Kernels

1 cup Cherry Tomatoes, halved

1 tbsp. Lime Juice

Salt

6 oz. Low-Fat Pepper Jack, shredded

Directions:

Preheat oven to 300ºF. Wrap tortillas in foil and heat until warm and soft, about 10 minutes. Remove from oven and keep wrapped until ready to use. While tortillas are heating, warm vegetable oil in a medium skillet over medium heat. Add onion and cook, stirring frequently, until softened, 3 to 5 minutes. Stir in black beans, corn and cherry tomatoes and cook until completely heated through, about 5 minutes. Stir in lime juice. Season with salt to taste. Place a tortilla on counter. Spoon 1/4 of filling along center of tortilla. Sprinkle with 1/4 of cheese. Fold sides in over filling, then roll up tortilla to enclose. Repeat with remaining tortillas, filling and cheese. Cut burritos in half on diagonal. Serve immediately.

All You

Whole-Grain Rotini with Asparagus and Snap Peas

2011-06-27T09:30:00.000-07:00

Ingredients:
1 package (13 1/4-ounce) Whole-Grain Rotini or Fusilli Pasta
8 oz Asparagus, ends trimmed, cut into 1-inch pieces
1 bag (8-ounce) Stringless Snap Peas
1 tbsp Olive Oil
1 small Onion, chopped
1 Lemon
1/2 cup Freshly Grated Pecorino Romano Cheese
1/4 cup (loosely packed) Fresh Basil Leaves, thinly sliced
1/2 tsp Salt
1/4 tsp coarsely Ground Black Pepper

Directions:
Heat large covered saucepot of salted water on high to boiling. Add pasta and cook as label directs, adding asparagus and snap peas when 3 minutes of cooking time remain. Meanwhile, in 10-inch nonstick skillet, heat oil on medium until hot. Add onion and cook 10 to 12 minutes or until tender and browned. From lemon, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Reserve 1/2 cup pasta cooking water; drain pasta and vegetables. In large serving bowl, toss pasta and vegetables with cooking water, onion, lemon peel and juice, Romano, basil, 1/2 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper.

Good Housekeeping

Citrus-Date Couscous

2011-06-27T09:23:00.000-07:00

Ingredients:

1/4 cup Red onion, finely chopped
1 tsp Curry Powder
1 tsp Ground Cumin
3 cup Israeli (pearl) Couscous
1 large Orange
1/2 cup Plain Low-Fat Yogurt
3 tbsp Olive Oil
Salt
Pepper
3/4 cup Pitted Dates
1 medium Bulb Fennel
1/2 cup packed Fresh Flat-Leaf Parsley Leaves

Directions:

In small bowl, cover onion with cold water. Let stand. In 4-quart saucepan, heat curry and cumin on medium 2 minutes or until fragrant. Transfer to large bowl. To same saucepan, add couscous. Cook 5 minutes or until toasted, stirring. Add 8 cups water; heat to boiling. Reduce heat to medium; cook 4 to 5 minutes or until just tender, stirring occasionally. Drain; rinse until cool. Drain again. Meanwhile, from orange, finely grate 1/2 teaspoon peel and squeeze 1/4 cup juice into bowl with spices. Whisk in yogurt, olive oil, and 1/2 teaspoon each salt and freshly ground black pepper until blended. Chop dates and fennel; finely chop parsley. Drain onion; add to bowl along with dates, fennel, parsley, couscous, and 1/2 teaspoon salt. Stir until well coated.

Good Housekeeping

Roasted Shrimp Scampi

2011-06-27T09:17:00.000-07:00

Ingredients:

Salt
1 large Lemon
1 lb Asparagus, trimmed and cut into 1-inch pieces
4 tsp Extra Virgin Olive Oil
2 Cloves Garlic
1/4 cup packed Fresh Mint Leaves
1/4 cup Fresh Basil Leaves
12 oz (26- to 30-count) Shelled and Deveined Shrimp
1/8 tsp Crushed Red Pepper
1 box (13.25-oz) Whole-Grain-Blend Spaghetti

Directions:

Preheat oven to 450 degrees F. Heat large covered pot of water to boiling; add 1 teaspoon salt. From lemon, grate 1 teaspoon peel and squeeze 1/4 cup juice.In bowl, toss asparagus, 2 teaspoons oil, and 1/4 teaspoon salt. Place in 18-inch by 12-inch jelly-roll pan. Roast 5 minutes. Meanwhile, mince garlic, mint, and basil. To same bowl, add shrimp, garlic, lemon peel, pepper, and half of mint, and stir to coat. Push asparagus to one side of pan; arrange shrimp on other side. Roast 5 minutes or until shrimp just turn opaque. Cook pasta as label directs. Reserve 1/2 cup cooking water. Drain pasta; return to pot with asparagus, shrimp, lemon juice, basil, reserved cooking water, 2 teaspoons oil, 1/8 teaspoon salt, and remaining mint; toss to coat.

Good Housekeeping