The Psychological Edge in College Sports

POSITIVE EMOTIONAL INTENSITY

In order to achieve a psychological edge in competition, it is important to maintain a strong & positive set of emotions throughout. Strong and Positive – that’s what we are looking for. Now let’s look at what contributes to these emotional characteristics.

Strength of emotion is a direct function of expectations. If you absolutely expect to win, or absolutely expect not to win, it is hard to generate strong emotions. The outcome is set in your mind. Of the two, the absolute expectation of winning is the more dangerous mindset because it is harder to defend against. No matter what the odds, most athletes would not even suit up if they didn’t think they had some chance to win, so negative expectation is not as big a problem in athletics. It is also why many teams find it easier to motivate themselves from the underdog position than from the favored position. Now let’s apply this example to an everyday experience, say putting money in a soft drink machine. The expectation is generally absolute that a drink will be dispensed for the money put in. Therefore, there is no strong emotion going into this goal. However, if there is a sign on the machine that says out of order, the expectation is now absolutely negative that the goal of getting a soft drink can be accomplished. Again, not much emotion or effort involved. Now let’s think of putting money in a slot machine. There is not an absolute expectation that the goal of winning money will be achieved, but there is not an absolute negative expectation either. The emotion generated here is one of optimism and hope. In other words, the mindset here is that it is very possible that the goal will be achieved if the effort is great enough. From this mindset comes strong emotion and consistent effort. Just go to any casino and see how consistent a gambler’s effort is. It amazing. So the lesson here is, in order to maintain good consistently strong emotion and effort, strive to attain an optimistic mindset as opposed to an absolute expectation of the outcome. In order to guard against slipping into an absolute positive expectation (i.e., overconfidence), it is helpful to have a healthy dose of realism too. I call this realistic optimism. The thoughts go something like “We can beat anybody, but anybody can beat us too.” Or, “It is very likely that we will win, but you never know for sure.”

Positive emotion likewise is a function of expectations, but is also strongly effected by the nature of the goal in mind. If the goal is absolute, in other words it must happen, and it is not necessarily within our total control, then there is a great potential for negative emotion to occur. For example, the goal of winning no matter what might be ok if we had total control of the outcome of every game, but we don’t. With the primary goal being to win, everything is ok as long as our expectations remain absolutely positive. However, at the first hint that the goal might not be achieved, strong negative emotion is generated – fear, panic, anger, etc. These emotions are not good for successful competition. Let’s again think of our soft drink machine example. If the goal is to get a soft drink at all costs, but there is an out of order sign on the only soft drink machine available, we are likely to become very frustrated and angry. However, if the goal is that anything wet will do, then you simply go to the next machine and get bottled water instead, and negative emotions are held to a minimum. The way to avoid negative emotion then, is to avoid absolute, uncontrollable goals. The main absolute and uncontrollable goal in sports is winning. It is obviously the ultimate objective and therefore becomes the primary focus for most athletes. However, like I said, this is a great set up to frequently become frustrated, panicked, and angry. The better goal to focus on is that of the athletic process as opposed to the outcome. The athletic process refers to execution, intensity, giving your all every time. These are goals that are more personal and therefore much more controllable. No matter what we do in a game, we can’t necessarily control what the competition is going to do on any given day. Therefore, we can’t necessarily control the outcome of the game, only the process. We must work hard to view the outcome of the game as merely a side effect of the process. If the process is good, the outcome will usually be good too. You will have to remind yourself about this mindset. No matter what is happening during competition repeat to yourself, “focus on the process, focus on the process, the outcome will take care of itself”.

So the key concepts to repeat to yourself in order to maintain the best mindset for successful competition are, realistic optimism, and focus on the process.

MINIMIZING DISTRACTIONS

Life is complicated; college life is very complicated; college life for an athlete can be extremely complicated and demanding. The move to college from high school involves a number of new challenges – living away from home and family, making new friends, less accountability for attending classes, often greater academic requirements, usually greater requirements from sport, often new temptations to party, drink, and use drugs (LSU being the party capital and all), and sometimes the little-fish-big-pond syndrome. Difficulties adjusting to these changes can significantly distract an athlete from their sport. And distraction can be a very subtle thing. Distraction doesn’t just mean a mental lapse during a game. The more sinister form of distraction is that which leads to not being consistent in practice and workouts; that which leads to poor concentration on the mental side of the sport such as learning strategies and game plans, etc. Feeling a little overwhelmed, feeling misunderstood or under supported, feeling concerned about grades and staying academically eligible, being concerned about drug tests – these are all symptoms of not adjusting well to the new challenges in college athletic life. And these are the things that will significantly but subtly distract from becoming as successful as you can be in your sport. Furthermore, not only does distraction take away from your own performance, but in team sports, it also takes away from the performance of the team.

So how do we minimize the distractions? Well, there are two primary ways to do this. One is to be smart and mature. College is about a lot of things academic and athletic, but is also about growing up. College is the time that we learn to become more independent and more responsible for ourselves. The problem is that we are still very young and wanting to have a good time. The trick is to know how to have fun yet be responsible at the same time. It can sometimes seem difficult to pull off, but it isn’t really. Everyone has a sense of right and wrong, of where the line is that we should not really cross. There are some gray areas, but everyone knows about where the line is for them. So have fun, but stay on the right side of the line with regard to things like class work and attendance, study hall, partying, staying up late, safe sex, etc. The second way to minimize potential distractions is to use your support. No matter how mature and smart you are, the sheer number of challenges you will face in college may at times get on top of you. There is absolutely no shortage of available support at this university, ranging from your coaches, trainers, academic advisors, physicians, mental health professionals, athletic administrators, etc. This university knows that it’s most valuable resource is the individual student and no sport is bigger than the individual. Don’t be bull headed. Ask for help before you get swamped. It is not weak to ask for help. It is weak to think you are invincible and to let stubborn pride get in your way of a successful college experience. As an individual sometimes it is difficult to know when to ask for help. However, in a team environment, it is often easier for a teammate to recognize that there may be problems for an individual that require attention. Help each other out. Don’t be afraid to confront someone and don’t take offense if someone confronts you. This type of environment will only make all of you more successful in your sport and in your college life in general.

So remember, have fun but make it smart fun, and don’t be bull headed – ask for help when needed.

Reference: Dr. Erich Duchmann, LSU Team Psychologist

In Crisis: There Are Ways To Endure

ENDURE

Eat and Sleep. Take care of yourself physically. Evidence shows that poor sleep and poor nutrition can contribute to poorer memory, poorer problem-solving and creative thinking, lower frustration tolerance, greater tendency toward negative thinking and depression, and decreased physical stamina.

No Panic. Try not to panic. If experiencing feelings of panic, take a deep breath, acknowledge the negative of the situation (i.e., don’t deny), but remind yourself in a general sort of way that things will be OK in time. Don’t expect to have a specific solution for everything right now.

Don’t Dwell on the negative, but find some time to “let it all out” either alone or with others. Just saying things out loud can do wonders for putting things in perspective, finding creative solutions, or just getting in touch with your true feelings about things.

Use Help If…. Do seek professional advice if you notice one or more of the following for an extended period of time (e.g., 5 or more days in a row):
a. Significantly disrupted sleep
b. Intense feelings of anxiety or fear
c. Intense feelings of anger or frustration
d. Recurrent crying episodes of feelings of intense sadness or hoplessness
e. Social withdrawal; loss of enjoyment in things
f. Overuse of substances such as food, alcohol, or medicines/drugs

Rest Periods. Take periodic breaks. Even brief (10 min) breaks from physical or mental exertion or worry can give renewed strength. Rest, relax, play, read, take a walk, or just take a break from worrisome news, but get both your mind and body off of the negative for a least brief periods.

Examine and Prioritize problems, and try to focus more on things you can control, rather than those you can’t control right now.

Reference: Dr. Erich Duchmann, LSU Team Sports Psychologist

HIV & AIDS: Q & A

Q: Can you get HIV from sweat?
A: HIV has been found at low concentrations in the saliva, tears and urine of infected individuals, but there are no recorded cases of infection by these secretions and the potential risk of transmission is negligible.

Q: Is it safe to donate or receive blood products?
A: The U.S. blood supply is among the safest in the world. Nearly all people infected with HIV through blood transfusions received those transfusions before 1985, the year HIV testing began for all donated blood. The Public Health Service has recommended an approach to blood safety in the United States that includes stringent donor selection practices and the use of screening tests. U.S. blood donations have been screened for antibodies to HIV-1 since March 1985 and HIV-2 since June 1992. The p24 Antigen test was added in 1996. Blood and blood products that test positive for HIV are safely discarded and are not used for transfusions.

Q: How quickly would you test positive for HIV?
A: HIV antibodies generally do not reach noticeable levels in the blood for 1 to 3 months following infection. It may take the antibodies as long as 6 months to be produced in quantities large enough to show up in standard blood tests. Hence, to determine whether you have been recently infected (acute infection), your health care provider can screen you for the presence of HIV genetic material.

Q: Need more information?
A: You can find out more about HIV & AIDS by contacting the CDC at 1-800-232-4636 or on the internet at http://www.cdc.gov/.

(http://www.cdc.gov/)

HIV & AIDS:

The surest way to avoid the transmission of HIV and AIDS is to abstain from sexual contact or to be in a long term monogamous relationship with a partner who has been tested and is known to be uninfected. Other ways to prevent the contraction of HIV or AIDS are:

• Do not have sex, including oral and anal sex, with anyone who is infected with HIV or AIDS,
• Reduce your number of sex partners to one,
• Know you partners sexual history and find out whether your partner has engaged in high-risk behaviors,
• Avoid alcohol and drugs which can impair both your judgment and your immune system, and
• Do not share or use needles that have used by anyone.

TESTING

HIV-1 testing consists of initial screening with an enzyme-linked immunosorbent assay (ELISA) to detect antibodies to HIV-1. Specimens with a nonreactive result from the initial ELISA are considered HIV-negative unless new exposure to an infected partner or partner of unknown HIV status has occurred.

Specimens with a reactive ELISA result are retested. If the result of either duplicate test is reactive, the specimen is reported as repeatedly reactive and undergoes confirmatory testing with a more specific supplemental test (e.g., Western blot) or, less commonly, an immunofluorescence assay (IFA). Only specimens that are repeatedly reactive by ELISA and positive by IFA or reactive by Western blot are considered HIV-positive and indicative of HIV infection.

(http://www.wikipedia.com/)

HIV & AIDS: What Are They?

Human immunodeficiency virus (HIV) is a retrovirus that can lead to acquired immunodeficiency syndrome (AIDS, a condition in humans in which the immune system begins to fail, leading to life-threatening opportunistic infections). Infection with HIV occurs by the transfer of blood, semen, vaginal fluid, pre-ejaculate, or breast milk. Within these bodily fluids, HIV is present as both free virus particles and virus within infected immune cells.

The four major routes of transmission are:

• Unprotected Sexual Intercourse,
• Contaminated Needles (included but not limited to health care workers, drug users and those who give and receive tattoos and piercing),
• Transmission from an infected mother to her baby at birth, or
• Through breast milk
  

If untreated, eventually most HIV-infected individuals develop AIDS (Aquired Immunodeficiency Syndrome) and die; however about one in ten remains healthy for many years, with no noticeable symptoms.

SYMPTOMS

80-90% of individuals develop an influenza or mononucleosis-like illness called acute HIV infection, the most common symptoms of which may include:

• Fever,
• Lymphadenopathy,
• Pharyngitis,
• Rash,
• Myalgia,
• Maiaise,
• Mouth and Esophagal Sores, and may also include, but less commonly,
• Headache,
• Nausea and Vomiting
• Enlarged Liver/Spleen,
• Weight Loss
• Thrush, and
• Neurological Symptoms.
  

Infected individuals may experience all, some, or none of these symptoms. Symptoms have an average duration of 28 days and usually last at least a week although duration of symptoms may vary. Because of the nonspecific nature of these illnesses, it is often not recognized as a sign of HIV infection.

(www.cdc.gov)

Spinach Artichoke Calzone

Ingredients:
2 cups Skim Milk Ricotta Cheese
1/4 tsp Nutmeg
1/2 cup Parmesan Cheese
1 (10 ounce) package Frozen Chopped Spinach
1 (15 ounce) can Quartered Artichoke Hearts
2 Garlic Cloves- chopped
2 (10 ounce) cans Refrigerated Pizza Dough
2 cups Shredded Part Skim Mozzarella Cheese
2 cups Tomato Sauce

Directions:
Preheat oven to 425 degrees F.
Combine first 7 ingredients in a bowl. Roll each pizza dough out on a cookie sheet, and halve each cross-wise. Spread 1/2 cup mozzarella and up to 1/4 of filling on each rectangle. Work on just half of the surface of each rectangle of dough, then fold dough over top of filling and pinch edges firmly to seal. If your dough tears, remove a little of the filling and repair. Bake the calzones for 12 to 15 minutes or until golden brown all over. Serve calzones with warm tomato or pizza sauce for dunking.

(30 Minute Meals- Food Network)

Welcome!

Welcome to Healthy Tiger!

The LSU Athletic Training Department is dedicated to providing the outstanding student-athletes of Louisiana State University with the opportunity not only to treat and rehabilitate their injuries with the latest state-of-the-art equipment, but also to provide an atmosphere that promotes the total development of the individual.

With the complete student-athlete in mind, we've created this resource to provide a wealth of updated information on nutrition, physical and mental health, and smart lifestyle choices. Although tailored to the athlete, we hope everyone will find something of value in the many posts found on this blog.

How does it work?

Simply select a topic from any category to the right, and click the link to view all the information currently uploaded on that topic. Or, use the text box in the upper left of the page to conduct a keyword search. Check back with us frequently for new posts and new categories.

And if you have a suggestion or question, please don't hesitate to contact us!

Turkey Enchilada Casserole

Ingredients:
Lean Ground Turkey
Garlic- chopped
Red Onion- chopped
Pepper or "Slap Ya Mama" Cajun Seasoning
Corn Tortillas, cut into strips or smaller pieces
1 can Cream of Chicken Soup
1 can Black Beans- drained
1 can Diced Green Chiles
1/2 package Frozen Mixed Vegetables
Shredded Cheese

Directions:
Preheat oven to 350 degrees. Heat cream of chicken soup and 1 can water in a small pot until simmers. Season ground turkey with garlic, onion and pepper and cook in skillet, add diced chiles in last 5 minutes. Add tortilla strips to soup/water mixture, soak for about 2 minutes or until soft. Spray casserole container with non-stick spray. Layer black beans, cooked turkey, frozen mixed veggetables, soaked tortilla strips and shredded cheese. You should end up with several layers (depending on the size of your casserole container). Place in oven at 350 and bake for 30-45 minutes.

Abstinence: Can You Handle The Pressure?

How Do You Do It?

Not having sex may seem easy because it's not doing anything. But peer pressure and things you see on TV and in the movies can make the decision to practice abstinence more difficult.

If it seems like everybody else is having sex, some people may feel they have to do it, too, just to be accepted. Don't let kidding or pressure from friends, a girlfriend, a boyfriend, or even the media push you into something that's not right for you. The truth is that most teens are not having sex.

A couple can still have a relationship without having sex. If you've made a decision not to have sex, it's an important personal choice and the people who care about you should respect that.

You may have questions about making this choice or about other methods of birth control. Your doctor or nurse — or an adult you trust, such as a parent, teacher, or counselor — can help provide some answers.

(www.kidshealth.org/teen/sexual_health/contraception/abstinence.html)

Abstinence: Q & A

Q: What Is It?
A: Abstinence is not having sex. A person who decides to practice abstinence has decided not to have sex.

Q: How Does It Work?
A: If two people don't have sex, then sperm can't fertilize an egg and there's no possibility of a pregnancy. Some forms of birth control depend on barriers that prevent the sperm from reaching the egg (such as condoms or diaphragms). Others interfere with the menstrual cycle (as birth control pills do). With abstinence, no barriers or pills are necessary because the person is not having sex.

Q: Do you have to be a virgin to practice abstinence?
A: Sometimes people who have been having sex decide not to continue having sex. Even if a person has been having sex, he or she can still choose abstinence to prevent pregnancy and sexually transmitted diseases (STDs)

Q: How Well Does It Work?
A: Abstinence is 100% effective in preventing pregnancy. Although many birth control methods can have high rates of success if used properly, they can fail occasionally. Practicing abstinence ensures that a girl will not become pregnant because there is no opportunity for sperm to fertilize an egg.

Q: What is one reason to practice abstinence?
A: Abstinence protects people against STDs. Some STDs spread through oral-genital sex, anal sex, or even intimate skin-to-skin contact without actual penetration (genital warts and herpes can be spread this way). So only avoiding all types of intimate genital contact can prevent STDs. Avoiding all types of intimate genital contact — including anal and oral sex — is complete abstinence. Only complete and consistent abstinence can totally prevent pregnancy and protect against STDs. Because a person does not have any type of intimate sexual contact when he or she practices complete abstinence, there is no risk of passing on a sexually transmitted infection.

Q: What does consistent abstinence mean?
A: This means that someone practices abstinence all the time. Having sex even once means that the person risks getting an infection.

Q: Does abstinence prevent AIDS and hepatitis B infections?
A: One can still contract AIDS and hepatitis B infections that come from nonsexual activities like using contaminated needles for doing drugs, tattooing, or taking steroids.

(www.kidshealth.org/teen/sexual_health/contraception/abstinence.html)

Genital Herpes: An Emotional Adjustment

Herpes may raise strong emotional issues, especially in the first few weeks or months after a diagnosis. Some people initially feel embarrassment, shame, anger, or depression. The good news is that these emotions tend to fade away over time. Some studies have shown that even six months can make a difference in adjusting to herpes.

Why does such a common virus have the power to affect us? The major reason seems to be the fact that genital herpes is sexually transmitted. Growing up in our society, most of us come to view a sexually transmitted disease as a fate that befalls only those who have done something wrong. In addition, many people lose perspective about the medical implications of herpes. Too often, we see health as an all-or-nothing proposition: someone with a chronic infection is deemed unhealthy and somehow “imperfect.”

The first step in dealing with a herpes diagnosis, then, is recognizing it as a common, manageable virus, not a punishment or judgment. The next step is realizing that health is never “perfect.” In reality, everyone faces a host of physical challenges as inevitable as life itself. The task is to meet them and get past them. Fortunately, most people with herpes find that, with time, they are able to adjust to the medical and emotional impact of herpes and move on.

If you are experiencing a strong emotional response to a diagnosis, it might be helpful to explore why those feelings may be happening. Closely connected to the issue of self-image is the matter of how we believe others see us. This is where the social stigma about genital herpes – whether perceived or real – can be pinpointed.

One reason that genital herpes raises issues of social stigma is the fact that, as a society, we're just beginning to feel comfortable talking about sex and sexuality in general. Today, we are surrounded by images of sex in art, entertainment, and advertisements. There are signs as well that on a personal level we are becoming somewhat more open about topics such as sexual orientation and sexual function. With herpes there's a similar trend to more awareness and openness. Surveys show that the public is more educated on the subject than ever before. Perhaps the day will come when even the idea of social stigma will be a distant memory.

In the meantime, of course, it's very difficult to separate how one feels about having herpes from worries about how others might feel. Should you tell a friend? Will you be able to remain sexually active? How can you tell a sexual partner or romantic interest? When is the best time to tell? Concerns about any or all of these questions are not unusual for someone newly diagnosed. Rejection and misunderstandings about the nature of a herpes infection can and do happen. But a myriad of personal accounts suggests that in the great majority of cases, herpes does not stand in the way of successful, enduring relationships.

What can you do to speed the process of adjusting to herpes? Keep in mind the following:

• Realize that it's normal to be stressed emotionally by herpes, especially at first. Give yourself time to adjust, and remember that the emotional issues will get easier.
• Try to keep in mind that genital herpes is somewhat like other infections you may have had in the past. You are capable of managing it.
• If you're feeling isolated, you may need to find someone to talk to. Perhaps you might pick one close friend and tell her or him about it. You can ask that the conversation be kept in absolute confidence. You can also call our National Herpes Hotline and speak to a counselor about your feelings or visit one of our local HELP groups.
• Try not to make the assumption that having herpes will prevent you from being romantically involved or having successful long-term relationships. There are millions of couples in which one or both partners have this virus. For the vast majority, the relationships stand or fall on far more important issues.

(www.ashastd.org/herpes/herpes_emotional.cfm)

Genital Herpes: Q & A

Q: What is the difference between HSV-1 and HSV-2?
A: HSV type 1 causes cold sores (also called fever blisters) on the lips. HSV-1 is generally spread by kissing or by sharing eating utensils (such as spoons or forks) when sores are present. HSV-1 can also cause sores around the genitals. HSV type 2 causes sores in the genital area (genital herpes), such as on or around the vagina or penis. HSV-2 can sometimes cause mouth sores. In rare cases, HSV can infect other parts of the body, such as the eyes and the brain.

Q: Can you cure Herpes?
A: There is no treatment that can cure herpes, but antiviral medications can shorten and prevent outbreaks during the period of time the person takes the medication. In addition, daily suppressive therapy for symptomatic herpes can reduce transmission to partners.

Q: Need more information?
A: It can be found on http://www.ashastd.org/herpes/herpes_overview.cfm

(http://www.cdc.gov/)

Genital Herpes: Can It Be Prevented?

The surest way to avoid transmission of sexually transmitted diseases, including genital herpes, is to abstain from sexual contact, or to be in a long-term mutually monogamous relationship with a partner who has been tested and is known to be uninfected.

Genital ulcer diseases can occur in both male and female genital areas that are covered or protected by a latex condom, as well as in areas that are not covered. Correct and consistent use of latex condoms can reduce the risk of genital herpes only when the infected area or site of potential exposure is protected. Since a condom may not cover all infected areas, even correct and consistent use of latex condoms cannot guarantee protection from genital herpes.

Persons with herpes should abstain from sexual activity with uninfected partners when lesions or other symptoms of herpes are present. It is important to know that even if a person does not have any symptoms he or she can still infect sex partners. Sex partners of infected persons should be advised that they may become infected.

Sex partners can seek testing to determine if they are infected with HSV. A positive HSV-2 blood test most likely indicates a genital herpes infection.

(www.cdc.gov)

Genital Herpes: What Is It?

Genital herpes is a sexually transmitted disease (STD) caused by the herpes simplex viruses type 1 (HSV-1) and type 2 (HSV-2). Most genital herpes is caused by HSV-2. Most individuals have no or only minimal signs or symptoms from HSV-1 or HSV-2 infection. When signs do occur, they typically appear as one or more blisters on or around the genitals or rectum. The blisters break, leaving tender ulcers (sores) that may take two to four weeks to heal the first time they occur. Typically, another outbreak can appear weeks or months after the first, but it almost always is less severe and shorter than the first outbreak. Although the infection can stay in the body indefinitely, the number of outbreaks tends to decrease over a period of years.

HSV-1 and HSV-2 can be found in and released from the sores that the viruses cause, but they also are released between outbreaks from skin that does not appear to be broken or to have a sore. Generally, a person can only get HSV-2 infection during sexual contact with someone who has a genital HSV-2 infection. Transmission can occur from an infected partner who does not have a visible sore and may not know that he or she is infected.

HSV-1 can cause genital herpes, but it more commonly causes infections of the mouth and lips, so-called "fever blisters." HSV-1 infection of the genitals can be caused by oral-genital or genital-genital contact with a person who has HSV-1 infection. Genital HSV-1 outbreaks recur less regularly than genital HSV-2 outbreaks.

SYMPTOMS:

Most people infected with HSV-2 are not aware of their infection. However, if signs and symptoms occur during the first outbreak, they can be quite pronounced.

• The first outbreak usually occurs within two weeks after the virus is transmitted, and the sores typically heal within two to four weeks.
• Other signs and symptoms during the primary episode may include a second crop of sores, and flu-like symptoms, including fever and swollen glands.
• Most individuals with HSV-2 infection may never have sores, or they may have very mild signs that they do not even notice or that they mistake for insect bites or another skin condition.
• Most people diagnosed with a first episode of genital herpes can expect to have several (typically four or five) outbreaks (symptomatic recurrences) within a year. Over time these recurrences usually decrease in frequency.

COMPLICATIONS:

Genital herpes can cause recurrent painful genital sores in many adults, and herpes infection can be severe in people with suppressed immune systems. Regardless of severity of symptoms, genital herpes frequently causes psychological distress in people who know they are infected.

Herpes may play a role in the spread of HIV, the virus that causes AIDS. Herpes can make people more susceptible to HIV infection, and it can make HIV-infected individuals more infectious.

(www.cdc.gov)

Chlamydia: Can It Be Prevented?

The surest way to avoid transmission of sexually transmitted diseases is to abstain from sexual contact, or to be in a long-term mutually monogamous relationship with a partner who has been tested and is known to be uninfected. Latex male condoms, when used consistently and correctly, can reduce the risk of transmission of chlamydia.

Chlamydia screening is recommended annually for all sexually active women 25 years of age and younger. An annual screening test also is recommended for older women with risk factors for chlamydia (a new sex partner or multiple sex partners). All pregnant women should have a screening test for chlamydia.

Any genital symptoms such as discharge or burning during urination or unusual sore or rash should be a signal to stop having sex and to consult a health care provider immediately. If a person has been treated for chlamydia (or any other STD), he or she should notify all recent sex partners so they can see a health care provider and be treated. This will reduce the risk that the sex partners will develop serious complications from chlamydia and will also reduce the person's risk of becoming re-infected. The person and all of his or her sex partners must avoid sex until they have completed their treatment for chlamydia.

(www.cdc.gov)

Chlamydia: Q & A

Q: How common is chlamydia?
A: Chlamydia is the most frequently reported bacterial sexually transmitted disease in the United States. In 2004, 929,462 chlamydial infections were reported to the CDC from 50 states and the District of Columbia. Under-reporting is substantial because most people with chlamydia are not aware of their infections and do not seek testing. Also, testing is not often done if patients are treated for their symptoms. An estimated 2.8 million Americans are infected with chlamydia each year.

Q: Does your partner need to be treated too?
A: Women are frequently re-infected if their sex partners are not treated.

Q: How do you get infected with chlamydia?
A: Any sexually active person can be infected with chlamydia. The greater the number of sex partners, the greater the risk of infection. Because the cervix (opening to the uterus) of teenage girls and young women is not fully matured, they are at particularly high risk for infection if sexually active. Since chlamydia can be transmitted by oral or anal sex, men who have sex with men are also at risk for chlamydial infection.

Q: Need more information?
A: You can find out more about chlamydia by contacting the National Women's Health Information Center (800-994-9662) or on the internet at www.cdc.gov.

(www.cdc.gov)

Chlamydia: What Is It?

Chlamydia is a common sexually transmitted disease (STD) caused by the bacterium, Chlamydia trachomatis, which can damage a woman's reproductive organs. Even though symptoms of chlamydia are usually mild or absent, serious complications that cause irreversible damage, including infertility, can occur "silently" before a woman ever recognizes a problem.

An untreated infection can spread into the uterus or fallopian tubes and cause pelvic inflammatory disease (PID). This happens in up to 40 percent of women with untreated chlamydia. PID can cause permanent damage to the fallopian tubes, uterus, and surrounding tissues. The damage can lead to chronic pelvic pain, infertility, and potentially fatal ectopic pregnancy (pregnancy outside the uterus). Women infected with chlamydia are up to five times more likely to become infected with HIV, if exposed.

SYMPTOMS:
Chlamydia is known as a "silent" disease because about three quarters of infected women and about half of infected men have no symptoms. If symptoms do occur, they usually appear within 1 to 3 weeks after exposure.

WOMEN:

• Abnormal vaginal discharge or a burning sensation when urinating.
• When the infection spreads from the cervix to the fallopian tubes (tubes that carry eggs from the ovaries to the uterus), some women still have no signs or symptoms;
• Others have lower abdominal pain, low back pain, nausea, fever,
• Pain during intercourse, or bleeding.

MEN:

• Men might have a discharge from their penis or a burning sensation when urinating.
• Men might also have burning and itching around the opening of the penis.
• Pain and swelling in the testicles are uncommon.

Men or women who have receptive anal intercourse may acquire chlamydial infection in the rectum, which can cause rectal pain, discharge, or bleeding. Chlamydia can also be found in the throats of women and men having oral sex with an infected partner.

(http://www.cdc.gov/)

HPV and Cervical Cancer: Is There a Link?

All types of HPV can cause mild Pap test abnormalities which do not have serious consequences. Approximately 10 of the 30 identified genital HPV types can lead, in rare cases, to development of cervical cancer. Research has shown that for most women (90 percent), cervical HPV infection becomes undetectable within two years. Although only a small proportion of women have persistent infection, persistent infection with "high-risk" types of HPV is the main risk factor for cervical cancer.

A Pap test can detect pre-cancerous and cancerous cells on the cervix. Regular Pap testing and careful medical follow-up, with treatment if necessary, can help ensure that pre-cancerous changes in the cervix caused by HPV infection do not develop into life threatening cervical cancer. The Pap test used in U.S. cervical cancer screening programs is responsible for greatly reducing deaths from cervical cancer. For 2004, the American Cancer Society estimates that about 10,520 women will develop invasive cervical cancer and about 3,900 women will die from this disease. Most women who develop invasive cervical cancer have not had regular cervical cancer screening.

(www.cdc.gov)

HPV: Q & A

Q: Is there a vaccine?
A: Yes. There are two HPV vaccines currently on the market- Gardasil and Cervarix.

Q: How common is HPV?
A: Approximately 20 million people are currently infected with HPV. At least 50 percent of sexually active men and women acquire genital HPV infection at some point in their lives. By age 50, at least 80 percent of women will have acquired genital HPV infection. About 6.2 million Americans get a new genital HPV infection each year.

Q: How do you get infected with HPV?
A: The types of HPV that infect the genital area are spread primarily through genital contact. Most HPV infections have no signs or symptoms; therefore, most infected persons are unaware they are infected, yet they can transmit the virus to a sex partner. Rarely, a pregnant woman can pass HPV to her baby during vaginal delivery. A baby that is exposed to HPV very rarely develops warts in the throat or voice box.

Q: How is HPV diagnosed?
A: Most women are diagnosed with HPV on the basis of abnormal Pap tests. A Pap test is the primary cancer-screening tool for cervical cancer or pre-cancerous changes in the cervix, many of which are related to HPV. Also, a specific test is available to detect HPV DNA in women. The test may be used in women with mild Pap test abnormalities, or in women >30 years of age at the time of Pap testing. The results of HPV DNA testing can help health care providers decide if further tests or treatment are necessary.

Q: Is there a cure for HPV?
A: There is no "cure" for HPV infection, although in most women the infection goes away on its own. The treatments provided are directed to the changes in the skin or mucous membrane caused by HPV infection, such as warts and pre-cancerous changes in the cervix.

Q: Need more information?
A: You can find out more about HPV by contacting the CDC at 1-800-CDC-INFO (800-232-4636) or on the internet at http://www.cdc.gov./

(http://www.cdc.gov/)

HPV: Can It Be Prevented?

The surest way to eliminate risk for genital HPV infection is to refrain from any genital contact with another individual. For those who choose to be sexually active, a long-term, mutually monogamous relationship with an uninfected partner is the strategy most likely to prevent future genital HPV infections. However, it is difficult to determine whether a partner who has been sexually active in the past is currently infected.

For those choosing to be sexually active and who are not in long-term mutually monogamous relationships, reducing the number of sexual partners and choosing a partner less likely to be infected may reduce the risk of genital HPV infection. Partners less likely to be infected include those who have had no or few prior sex partners.

HPV infection can occur in both male and female genital areas that are covered or protected by a latex condom, as well as in areas that are not covered. While the effect of condoms in preventing HPV infection is unknown, condom use has been associated with a lower rate of cervical cancer, an HPV-associated disease.

HPV infection can occur in both male and female genital areas that are covered or protected by a latex condom, as well as in areas that are not covered. While the effect of condoms in preventing HPV infection is unknown, condom use has been associated with a lower rate of cervical cancer, an HPV-associated disease.

(www.cdc.gov)

HPV: What Is It?

Genital HPV infection is a sexually transmitted disease (STD) that is caused by human papillomavirus (HPV). Another common name for HPV is genital warts. Human papillomavirus is the name of a group of viruses that includes more than 100 different strains or types. More than 30 of these viruses are sexually transmitted, and they can infect the genital area of men and women including the skin of the penis, vulva (area outside the vagina), or anus, and the linings of the vagina, cervix, or rectum. Most people who become infected with HPV will not have any symptoms and will clear the infection on their own.

Symptoms:
Genital warts usually appear as soft, moist, pink, or flesh-colored swellings, usually in the genital area. They can be raised or flat, single or multiple, small or large, and sometimes cauliflower shaped. They can appear on the vulva, in or around the vagina or anus, on the cervix, and on the penis, scrotum, groin, or thigh. After sexual contact with an infected person, warts may appear within weeks or months, or not at all.

(www.cdc.gov)

Smokeless Tobacco: Q & A

Q: How is chewing tobacco packaged?
A: Chewing tobacco comes in the form of loose leaf, plug, or twist.

Q: What is snuff?
A: Snuff is finely ground tobacco that can be dry, moist, or in sachets (tea bag-like pouches). It is more concentrated than chewing tobacco.

Q: Is smokeless tobacco safer than cigarettes?
A: Not necessarily. Smokeless tobacco contains 28 cancer-causing agents (carcinogens). It is a known cause of cancer, as it increases the risk of developing cancer of the oral cavity.

Q: Can you get addicted to smokeless tobacco?
A: Smokeless tobacco use can lead to nicotine addiction and dependence.

Q: Can using smokeless tobacco lead to cigarette use?
A: Adolescents who use smokeless tobacco are more likely to become cigarette smokers.

Q: What are some oral health problems associated with smokeless tobacco use?
A: Leukoplakia (a lesion of the soft tissue that consists of a white patch or plaque that cannot be scraped off) and recession of the gums.

(www.cdc.gov)

Tobacco: The Innocent Victims

• Secondhand smoke is a complex mixture of gases and particles that includes smoke from the burning cigarette, cigar, or pipe tip (sidestream smoke) and exhaled mainstream smoke.
• Secondhand smoke contains at least 250 chemicals known to be toxic, including more than 50 that can cause cancer.
• Secondhand smoke exposure causes heart disease and lung cancer in nonsmoking adults.
• Breathing secondhand smoke has immediate harmful effects on the cardiovascular system that can increase the risk of heart attack.
• The California Environmental Protection Agency estimates that secondhand smoke exposure causes approximately 3,400 lung cancer deaths and 22,700–69,600 heart disease deaths annually among adult nonsmokers in the United States.
• Secondhand smoke exposure causes respiratory symptoms in children and slows their lung growth.

(www.cdc.gov)

Tobacco and Your Health

The Statistics

1. The adverse health effects from cigarette smoking account for an estimated 438,000 deaths, or nearly 1 of every 5 deaths, each year in the United States.
2. More deaths are caused each year by tobacco use than by all deaths from human immunodeficiency virus (HIV), illegal drug use, alcohol use, motor vehicle injuries, suicides, and murders combined.
3. Smoking causes cancers of the bladder, oral cavity, pharynx, larynx (voice box), esophagus, cervix, kidney, lung, pancreas, and stomach, and causes acute myeloid leukemia.
4. Smoking causes coronary heart disease, the leading cause of death in the United States.
5. Cigarette smoking approximately doubles a person’s risk for stroke.
6. Cigarette smoking has many adverse reproductive and early childhood effects, including an increased risk for infertility, preterm delivery, stillbirth, low birth weight, and sudden infant death syndrome (SIDS).
7. Smoking causes about 90% of lung cancer deaths in women and almost 80% of lung cancer deaths in men. The risk of dying from lung cancer is more than 23 times higher among men who smoke cigarettes, and about 13 times higher among women who smoke cigarettes compared with never smokers.

(www.cdc.gov)

Tobacco: Is It NCAA Banned?

NCAA RULING ON TOBACCO

Bylaw 11.1.5: The use of tobacco products is prohibited by all game personnel (coaches, trainers, managers and game officials) in all sports during practice and competition. Uniform penalties shall be established for each use.

Bylaw 17.1.8: The use of tobacco products by a student-athlete is prohibited during practice and competition. A student-athlete who uses tobacco products during practice or competition shall be disqualified for the remainder of the practice or competition.

Tanita Body Fat Analysis: The Protocol

The following information is provided by the Tanita Corporation to obtain an accurate assessment of body fat with the use of the Tanita BF350 series analyzer.

Protocol:

• No alcohol 48 hours before the test
• Avoid intense exercise 12 hours before the test
• Avoid all eating or drinking 4-8 hours prior to the test
• Slightly increase your intake of water a day or so before the test
• Empty your bladder and bowel if possible before the test
• Avoid all diuretics 7 days prior to the test (ie: iced or hot tea, coffee, chocolate, sodas, alcohol)
• Be awake at least one hour prior to testing
• Have bare feet when stepping on machine platform
• Illness (especially with accompanying diarrhea) at the time of testing may effect hydration levels which may effect results

In females, pre-menstruation can effect the outcome of the electrical impedence test. Pre-menstrual women may retain fluid and excess water, particularly in the extremities, allows the signal to pass more easily through the body. This translates to a lower impedence value, and a lower percent body fat. Long term trending analysis of pre-menstrual women is effective if the test is performed on a consistent monthly basis, and the clinician understands the relationship between water retention and percent body fat as calculated by Tanita.

Situations may arise where individuals cannot be expected to adhere to every pre-test condition. In such cases, it is important to know that reliable results are still possible. A crucial step in obtaining accurate results is maintaining consistent conditions. In other words, consistent pre-test behavior should yield reliable results.

Salmon Club Sandwich

Ingredients:
1- 3oz pouch Skinless, Boneless Pink Salmon
3 Tbsp Bacon Bits
1-2 Tbsp Light or Fat Free Mayo
1 Tbsp Fresh Basil or Dill- chopped
2 Tbsp Diced Tomatoes
2 Romaine Lettuce Leaves
3 Slices Toasted Whole Wheat Bread

Directions:
In medium bowl, combine salmon, bacon, mayo and basil until well blended; gently fold in tomatoes. Even divide and spread mixture over 2 slices of bread; add lettuce on each layer. Stack prepared bread layers and top with remaining slice of bread before cutting into quarters.

Health Hazards: Ecstacy

For some people, MDMA can be addictive. A survey of young adult and adolescent MDMA users found that 43 percent of those who reported ecstasy use met the accepted diagnostic criteria for dependence, as evidenced by continued use despite knowledge of physical or psychological harm, withdrawal effects, and tolerance (or diminished response), and 34 percent met the criteria for drug abuse. Almost 60 percent of people who use MDMA report withdrawal symptoms, including fatigue, loss of appetite, depressed feelings, and trouble concentrating. Cognitive EffectsChronic users of MDMA perform more poorly than nonusers on certain types of cognitive or memory tasks. Some of these effects may be due to the use of other drugs in combination with MDMA, among other factors.

Physical Effects
In high doses, MDMA can interfere with the body’s ability to regulate temperature. On rare but unpredictable occasions, this can lead to a sharp increase in body temperature (hyperthermia), resulting in liver, kidney, and cardiovascular system failure, and death.Because MDMA can interfere with its own metabolism (breakdown within the body), potentially harmful levels can be reached by repeated drug use within short intervals. Users of MDMA face many of the same risks as users of other stimulants such as cocaine and amphetamines. These include increases in heart rate and blood pressure, a special risk for people with circulatory problems or heart disease, and other symptoms such as muscle tension, involuntary teeth clenching, nausea, blurred vision, faintness, and chills or sweating.

Psychological Effects
These can include confusion, depression, sleep problems, drug craving, and severe anxiety. These problems can occur during and sometimes days or weeks after taking MDMA.NeurotoxicityResearch in animals links MDMA exposure to long-term damage to neurons that are involved in mood, thinking, and judgment. A study in nonhuman primates showed that exposure to MDMA for only 4 days caused damage to serotonin nerve terminals that was evident 6 to 7 years later. While similar neurotoxicity has not been definitively shown in humans, the wealth of animal research indicating MDMA's damaging properties suggests that MDMA is not a safe drug for human consumption.

Hidden Risk: Drug Purity
Other drugs chemically similar to MDMA, such as MDA (methylenedioxyamphetamine, the parent drug of MDMA) and PMA (paramethoxyamphetamine, associated with fatalities in the U.S. and Australia) are sometimes sold as ecstasy. These drugs can be neurotoxic or create additional health risks to the user. Also, ecstasy tablets may contain other substances in addition to MDMA, such as ephedrine (a stimulant); dextromethorphan (DXM, a cough suppressant that has PCP-like effects at high doses); ketamine (an anesthetic used mostly by veterinarians that also has PCP-like effects); caffeine; cocaine; and methamphetamine. While the combination of MDMA with one or more of these drugs may be inherently dangerous, users might also combine them with substances such as marijuana and alcohol, putting themselves at further physical risk.

(www.nida.nih.gov/Infofacts/ecstacy.html)

Black Bean Soup with Sausage

Ingredients:
2 tsp Extra Virgin Olive Oil
1 Onion- diced
3 Cloves Garlic- chopped
2 (15.5 oz) cans Black Beans
1 (16 oz) Jar Salsa
1 cup Low Sodium Chicken Broth
2 (3 oz) Hot Italian Sausage Links (optional: Healthy Choice Turkey/Pork Sausage)
1/2 cup Cilantro- chopped
Salt and Pepper

Directions:
Warm oil in medium skillet over medium heat. Add onion and garlic and cook, stirring frequently until onion is softened and translucent, about 5 minutes. Combine onion mixture, beans (with their liquid), salsa and chicken broth in a slow cooker. Stir well and cook on low for 5 hours. Stir sausage into bean mixture in slow cooker and cook for one hour longer. Using tongs, remove sausages to a cutting board, cut into bite-size pieces and return to slow cooker. Stir in cilantro and season with salt and pepper. Optional: chopped avocado and a dollop of sour cream.

(www.allyou.com)

Pasta with Tomatoes and Mozzerella

Ingredients:
1 lb. Barilla Plus Pasta (Rotini or Penne)
1 pint Cherry Tomatoes- each cut in half
1/2 cup Prepared Pesto
8 oz Low-Moisture, Part Skim Mozzarella- cut into pieces
1/4 cup Extra Virgin Olive Oil
Salt and Pepper
1/2 cup Torn Fresh Basil
1/4 cup Grated Parmesan

Directions:
Prepare pasta according to directions, undercooking by 1 minute. Drain pasta and return to pot. Add tomatoes, pesto, mozzarella and olive oil. Season with salt and pepper. Mix well, cover and set aside off heat until cheese has started to melt, about 2 minutes. Stir in basil and parmesan. Serve immediately.

(www.allyou.com)

Bayou Chicken with Pasta

Ingredients:
12 oz. Barilla Plus Penne Pasta
3 Tbsp Unsalted Butter (substitute with Smart Balance)
1 Tbsp All-Purpose Flour
1 1/2 cups Half-and-Half (comes fat free)
1/2 cup Grated Parmesan
Salt and Pepper
1 lb. Boneless, Skinless Chicken Breast
1 1/2 Tbsp Cajun Spice Blend
1/4 tsp Cayenne Pepper (optional)
2 tsp Extra Virgin Olive Oil
2 Firm, Ripe Roma Tomatoes- cored and diced

Directions:
Cook Penne according to package directions. While pasta is cooking, melt butter over medium heat. Add flour; stir for 1 minute. Add half-and-half; stir until thickened, 6 minutes. Remove from heat; add parmesan, salt and pepper. Cover. Place chicken between 2 sheets of plastic wrap and pound with rolling pin to 1/2 inch thickness. Rub cajun and cayenne spice evenly over chicken. Warm oil in a non-stick skillet over med-high heat. Add chicken and cook, turning once, until no longer pink in the center, 6-8 minutes. Slice chicken. In a bowl, toss pasta with sauce. Top with chicken and tomatoes and serve.

(http://www.allyou.com/)

Edamame Dip

Ingredients:
1 lb. Shelled Edamame (available in frozen section)
1 tsp Salt
1 Tbsp Chopped Garlic
5 Tbsp Extra Virgin Olive Oil
1 Tbsp Fresh Lime Juice
1 tsp Sugar
1/2 tsp Pepper

Directions:
Puree all ingredients in a food processor or blender until the mixture is smooth. Makes 2 1/2 cups.

(http://www.familyfun.go.com/)

Beefy One-Pot Dinner

Ingredients:
1 lb. Lean Ground Beef (can use lean ground turkey)
1 cup Chopped Onions
1 cup Thinly Sliced Carrots
1 cup Finely Chopped Potatoes
1 cup Water
1 can (14 oz) Baked Beans (can use Bush's Vegetarian)
1/2 cup BBQ Sauce
1 cup Reduced Fat (2% Milk) Shredded Cheddar Cheese

Directions:
Brown meat in large nonstick skillet on med-high heat; drain. Add vegetables; cook 5 minutes, stirring occasionally. Stir in water. Reduce heat to med-low; cover and simmer 10 min or until vegetables are tender. Add beans and BBQ sauce; stir. Cook 5 min or until heated through. Sprinkle with cheese.

(www.kraftfoods.com)

Speedy Chicken Stir-Fry

Ingredients:
8 oz uncooked Angel Hair Pasta
2 cup Broccoli Florets
1 lb. Boneless, Skinless Chicken Breasts- cut into this strips
1/2 cup Kraft Asian Toasted Sesame Dressing
2 Tbsp Soy Sauce
1/4 tsp Ground Ginger
1/4 tsp Garlic Powder
1/4 tsp Crushed Red Pepper
1/3 cup Dry Roasted Peanuts- chopped

Directions:
Cook pasta as directed, adding broccoli to the boiling water for the last 3 minutes of cooking time. Meanwhile, spray large nonstick with cooking spray; heat on medium-high heat. Add chicken; cook 6-8 minutes or until cooked through, stirring occasionally. Stir in dressing, soy sauce, ginger, garlic and crushed red pepper; cook 1 minute, stirring occasionally. Drain pasta mixture, place in large bowl. Add chicken mixture; mix lightly. Spoon evenly into 4 serving bowls; sprinkle with peanuts.

(www.kraftfoods.com)

Layered Pumpkin Loaf

Ingredients:
1 cup Canned Pumpkin
1 cup plus 2 Tbsp Granulated Sugar- divided
1/2 cup Firmly Packed Brown Sugar
4 Egg Whites- divided
1/2 cup Fat Free Milk
1/4 cup Canola Oil
2 cups Flour
2 1/2 tsp Baking Powder
2 tsp Pumpkin Pie Spice
1/4 tsp Salt
1 pkg (8oz) Light Cream Cheese- softened

Directions:
Preheat oven to 350 degrees. Grease 9x5 inch loaf pan; set aside. Mix pumpkin, 1 cup granulated sugar, brown sugar, 3 egg whites, milk and oil in large bowl. Add flour, baking powder, pie spice and salt; stir just until moistened. Set aside. Beat cream cheese, remaining 2 Tbsp granulated sugar and the remaining egg white with wire wisk until well blended. Spoon half of the pumpkin batter into prepared pan; spoon cheese mixture evenly over the batter. Cover with remaining pumpkin batter. Bake for 1 hour to 1 hour 5 minutes or until wooden toothpick comes out clean. Run knife along edges to loosen bread; cool on wire rack.

(http://www.kraftcanada.com/)

Shopping List

Use the link below to print a copy of a modified shopping list. This shopping list changes frequently, so look for the most updated version.

http://www.lsusports.net/fls/5200/assets/docs/ad/pdf/shopping_list.pdf

Calzones

Ingredients:
1 roll Pillsbury Pizza Dough
3 Tbsp Sundried Tomato Pesto
Meat (optional) Sliced Turkey Pepperoni, Sliced Chicken or Ham
1 can Mushrooms-drained and sliced
3 Tbsp Sundried Tomatoes
1/2 cup Fresh Spinach Leaves
1/4 Feta Cheese Crumbles
1/2 cup Low Moisture Part Skim Shredded Mozzarella Cheese
10 Pitted Calamata Olives- sliced
Pepper to taste
Italian Seasoning to taste
1 cup Tomato Sauce- divided into 2-3 servings
2-3 Sliced Roma Tomatoes

You can change the ingredients to your liking.

Preheat oven to 350 degrees. Unroll the pizza dough onto a clean and floured cutting board or countertops. Use a pizza cutter and divide dough lengthwise from top to bottom into 2 or 3 servings. On upper half of dough, spread pesto on each calzones leaving a 1/2 inch boarder on top and sides. Divide the remaining ingredients (not including tomato sauce and roma tomatoes) equally amongst the calzones being careful to put all ingredients on top half only. Fold the calzone dough in half from the bottom to top and pinch edges together, creating the traditional calzone. Bake in oven for 20-25 minutes or until lightly brown. Heat tomato sauce and serve on the side. Garnish the top with the sliced roma tomatoes.

Mediterranean Couscous and Beans

Ingredients:
3 cups Reduced Sodium Chicken Broth
2 cups Uncooked Couscous
½ cup Raisins or Currants
¼ tsp Pepper
1/8 tsp Ground Red Pepper (cayenne)
1 small Tomato- chopped (1/2 cup)
1 can (15 oz) Garbanzo Beans- drained & rinsed
1/3 cup Crumbled Feta Cheese

Directions:
In 3-quart saucepan, heat broth to boiling. Stir in remaining ingredients except cheese; remove from heat. Cover and let stand about 5 minutes or until liquid is absorbed; stir gently. Sprinkle each serving with cheese.

(www.eatbetteramerica.com)

Peanut Butter and Banana Wraps

Ingredients:
½ cup Reduced Fat Creamy Peanut Butter Spread
4 Whole Wheat or Carb Balance Tortillas (8 to 10 inch)
¼ cup Honey
2 Small Bananas- sliced
¼ cup Miniature Semisweet Chocolate Chips (if desired)

Directions:
Spread 2 tablespoons of the peanut butter evenly over each tortilla. Drizzle 1 tablespoon of the honey over each tortilla. Top with banana slices and chocolate chips. Roll up tortillas. Secure with toothpicks.

Apple Berry Cobbler

Ingredients:
2-12 oz Bags Frozen Mixed Berries
2 Chopped Golden Delicious Apples
3/4 cups High Fiber, 100% Bran Cereal
1/4 cups Sugar
2 Tbsp Instant Tapioca Pudding Mix
1/3 cup Blackberry Fruit Spread
1 cup Reduced or Low Fat Baking Mix (bisquick or krusteaz)
1/2 cup Skim or Low Fat Milk
1 Tbsp Sugar
1 Egg

Directions:
Preheat oven to 350F degrees. Mix the first five ingredients together (berries through pudding). Pour mix into a 1 ½ qt baking dish. Dot with 1/3 cup blackberry fruit spread. Mix baking mix, milk, sugar, and egg in a bowl. Spoon over fruit. Bake 50 minutes or until crust is cooked. Serve warm or cold with frozen yogurt or cool whip.

Penne Pasta and Fresh Tomatoes

Ingredients:
3 cups Uncooked Penne Pasta (12 oz)
¼ cup Olive Oil
¼ cup Chopped Fresh Basil Leaves
3 Tbsp Lemon Juice
1 tsp Chopped Fresh Garlic
½ tsp Salt
1 medium Red Tomato- cut into wedges
1 medium Yellow Tomato- cut into wedges
¼ cup Shredded Parmesan Cheese

Directions:
Cook and drain pasta as directed on package. Rinse pasta with cold water; drain. In small bowl, beat oil, basil, lemon juice, garlic and salt with wire whisk. In large bowl, toss pasta and half of the vinaigrette. Cover; refrigerate 2 hours or until serving. Just before serving, toss pasta, tomatoes and remaining vinaigrette. Serve with cheese.

(www.eatbetteramerica.com)

White Bean and Spinach Pizza

Ingredients:
1/2 cup sundried tomato halves (not oil-packed)
1 can (15 to 16 oz) great northern or navy beans, drained, rinsed
2 medium garlic cloves- finely chopped
1 package (10 oz) prebaked thin whole wheat Italian pizza crust (12 inch)
¼ tsp dried oregano leaves
1 cup firmly packed washed fresh spinach leaves- thinly sliced or torn into small pieces
½ cup shredded reduced-fat Colby-Monterey Jack cheese blend or Cheddar cheese

Directions:
Heat oven to 425°F. Pour enough boiling water over dried tomatoes to cover; let stand 10 minutes. Drain. Cut into thin strips; set aside. In food processor, place beans and garlic. Cover; process until smooth. Spread beans over pizza crust. Sprinkle with oregano, tomatoes, spinach and cheese. Place on ungreased cookie sheet. Bake about 10 minutes or until cheese is melted.

(www.eatbetteramerica.com)

Ephedra: Is This NCAA Banned?

The FDA published a final rule on April 12, 2004, that bans the sale of dietary supplements containing ephedrine alkaloids.

The FDA found that these supplements present an unreasonable risk of illness or injury to consumers. The data showed little evidence of ephedra's effectiveness, except for short-term weight loss, while confirming that the substance raises blood pressure and stresses the heart. The increased risk of heart problems and strokes negates any benefits of weight loss.

It is a NCAA banned substance as it is considered to be a performance enhancer.

Glucosamine and Chondroitin: Are They NCAA Banned?

It is permissible for an institution to provide glucosamine and chondroitin to a student-athlete for medical purposes, provided such substances are prescribed by a licensed medical doctor (as opposed to an athletic trainer) to treat a specific, diagnosed medical condition (as opposed to prescribing them for preventive reasons). These supplements must be necessary to enable the student-athlete to participate in intercollegiate athletics.

[References: NCAA Bylaws 16.4.1 (medical expenses – permissible) and 16.5.2.2 (nutritional supplements); 07/26/00 official interpretation, Item No. 1]

Amphetamines: Are They NCAA Banned?

Amphetamines are stimulants of the central nervous system and are considered a performance enhancer. Some of the more commonly prescribed amphetamine medications used to treat ADD and ADHD include drugs such as Adderall (XR), Ritilin, Dexadrine and Concerta.

They are banned by the NCAA unless prescribed by a licensed physician. Medical documentation must be kept on file to support the prescription.

Protein: NCAA Ruling

A supplement which contains >30% of its calories from protein is not a permissible substance for distribution by the Institution according to current NCAA rules. If the supplement has less than 30% protein and does not contain additional ingredients that are designed to assist in the muscle-building process (amino acids), then it is considered permissible.

Sample:
AdvantEdge Complete Nutrition Energy Bar
13 g of protein x 4 kcal per gram = 52
52 / 220 (total calories) = 23.6% (from protein)

This product would be permissible for the Institution to supply as it has less than 30% of it's calories coming from protein.

[Reference: NCAA Sports Medicine Handbook 2005-06, pg. 41]

NCAA Ruling on Permissible Supplements

An institution may provide only non-muscle building supplements to a student-athlete at any time for the purpose of providing additional calories and electrolytes, provided the supplements do not contain any NCAA banned substances.

Permissible non-muscle building nutritional supplements are identified according to the following classes:
1. Carbohydrate/Electrolyte Drinks
2. Energy Bars
3. Carbohydrate Boosters
4. Vitamins and Minerals

NCAA Division I Educational Column - NCAA Bylaw 16.5.2-(g) – Nutritional Supplements

Banned Substances

Many nutritional supplements contain NCAA banned substances. In addition, the U.S. Food and Drug Administration (FDA) does not strictly regulate the supplement industry; therefore purity and safety of nutritional dietary supplements can not be guaranteed. Impure supplements may lead to a positive NCAA drug test. The use of supplements is at the student-athlete's own risk. Student-athletes should contact their institution's team physician or athletic trainer for further information.

(http://www.ncaa.org/)

By using the link provided below, you can identify all of the drugs classes that the NCAA considers to be banned drug classes/substances.

http://www1.ncaa.org/membership/ed_outreach/health-safety/drug_testing/banned_drug_classes.pdf

By using the link provided below, you can see a comparison between different sports organizations and compare the banned or prohibited drugs.

http://www.drugfreesport.com/documents/USADA-NCAAChart407.pdf

Alcohol

Alcohol Use and the Effects on Performance?

• Alcohol stimulates the kidneys to produce urine, which could lead to dehydration. Alcohol consumption can lead to a 3% loss of body weight (as fluid loss) within 4 hours of consumption. Dehydration can lead to cramping, even in the absence of heat, increased fatigue, headache and decreases ability to repair damaged muscle tissue.
• According to the American College of Sports Medicine large amounts of alcohol consumption can limit skills that require reaction time, balance, accuracy and hand-eye coordination. It also decreases strength, power, speed, muscular endurance and cardiovascular endurance.
• Its effects on the central nervous system can interfere with sleep patterns and decrease your quality of sleep. Poor sleep can in turn lead to fatigue, impaired ability to recover from injury and an increased risk of injury.

Facts About Alcohol

A drink is considered to be:

• one 12 oz. beer or wine cooler
• one 5 oz. glass of wine
• one 1.5 oz of 80 proof distilled spirits

Remember that your body can only process alcohol at a constant rate of .5 oz per hour, regardless of how many ounces you consume. Acute (sudden and severe) alcohol intoxication results in tremor, anxiety, irritability, nausea and vomiting, decreased mental function, vertigo, coma, and death. Chronic (ongoing) alcoholism harms every organ in the body, particularly the liver, heart, brain, and muscles. Chronic alcohol use causes loss of many nutrients from the body, including thiamine, vitamin B6, and calcium.

It takes up to 48 hours for the body to expel all traces of alcohol from our bodies. One night of drinking can cost you several days of workouts and recovery.

Alcohol: Interactions with Medications

There are more than 150 medications that should not be mixed with alcohol. For example, if you are taking antihistamines for a cold or allergy and drink alcohol, the alcohol will increase the drowsiness that the medicine alone can cause, making driving or operating machinery even more dangerous. If you are taking large doses of the painkiller acetaminophen (Tylenol®) and drinking alcohol, you are risking serious liver damage. Check with your doctor or pharmacist before drinking any amount of alcohol if you are taking any over-the-counter or prescription medicines.

Greek Pasta Salad

Ingredients:
1 Head of Broccoli (florets only)
2 Zucchini quartered and sliced
2 Yellow Squash quartered and sliced
1 carton Cherry Tomatoes
1 Red Pepper seeded and cut into chunks
1 Yellow Pepper seeded and cut into chunks
1 Red Onion chopped
1 can Garbanzo Beans (drained)
Pitted Calamata Olives sliced
2 containers Feta Cheese Crumbles
1 tsp Greek Seasoning
1/2 cup Shredded Parmesean Cheese
1 bottle Low Fat Ceasar Dressing

Directions:
Combine all ingredients and chill.

Greek Chicken Wraps

Ingredients:
4 Chicken Strips- Grilled or Breaded
Tortillas (healthier option-Carb Balance)
2-3 tbsp Hummus
5 Pitted Calamata Olives
3-4 tbsp Roasted Red Peppers: sliced into 1 inch pieces
1-2 tbsp Feta Cheese Crumbles
1/2 cup Fresh Spinach or Romaine
Balsamic Vinegar

Directions:
On one half of open-faced tortilla, spread hummus. Place lettuce leaves on top of hummus. Cut chicken into strips and place on bed of lettuce. Add desired portions of red peppers, olives and feta cheese. Drizzle on desired amount of balsamic vinegar. Wrap sides of tortilla in from left and right, then begin to roll tortilla until all ingredients are contained within wrap. Cut in half.

Banana Bread

Ingredients:
1 3/4 cups Whole Wheat Flour (or combination of Wheat and White)
1/2 tsp Baking Soda
2 tsp Baking Powder
1/2 cup Brown Sugar
1/4 cup Butter (or smart balance light)
1 tsp vanilla extract
1 Egg
5 Medium Ripe or Overripe Bananas- mashed
1 cup Quick Oats

Directions:
In smaller bowl combine flour, baking soda and baking powder. Mix well. In larger bowl add melted butter and vanilla to brown sugar and stir. Add egg and beat together. Add mashed bananas and oats. Mix together to just coat oats. Slowly add flour mixture to banana mixture and mix to combine ingredients. Do not overmix. Spray loaf pan with non-stick spray. Add mix to loaf pan and bake in oven 350 degrees for 1 hour. Let cool.

Vegetarian Chili with Spicy Tortilla Strips

Ingredients:
Chili
1 can (15 to 16 oz) Dark Red Kidney Beans- drained
1 can (15 to 16 oz) Spicy Chili Beans- undrained
1 can (15 to 16 oz) Pinto Beans- undrained
1 can (14.5 oz) Chili-style Diced Tomatoes- undrained
1 Large Onion- chopped (1 cup)
2 to 3 tsp Chili Powder
1/8 tsp Ground Red Pepper (cayenne)

Spicy Tortilla Strips
3 Corn or Flour Tortillas (6 inch)
Cooking Spray
Dash Ground Red Pepper (cayenne)

Directions:
In 3 1/2- to 4-quart slow cooker, mix chili ingredients. Cover; cook on Low heat setting 5 to 6 hours. Meanwhile, heat oven to 375°F. Spray both sides of tortillas with cooking spray. Lightly sprinkle red pepper on one side of tortillas. Cut into 1/2-inch strips. Place in single layer on ungreased cookie sheet. Bake 10 to 12 minutes or until strips are crisp and edges are light brown. Stir chili well to serve. Top individual servings with tortilla strips.

(http://www.eatbetteramerica.com/)

Corn Salsa

Ingredients:
2 Cans Fiesta Corn
1 Can Green Chilies
2 Cartons Cherry Tomatoes- chopped
2 Avocados chopped into 1/2 inch chunks
1 Tbsp Garlic- chopped
1 Tbsp Lime Juice
1 tsp Crushed Red Pepper
1 tsp Black Pepper
1/2 tsp Salt

Directions:
Pulse tomatoes in food processor until chopped and empty into bowl. Combine with all ingredients. Chill in refrigerator for at least 4-6 hours.

Sherry’s Rotisserie Chicken Salad

Ingredients:
1 Cooked Rotisserie Chicken
1- 14oz. can Crushed Pineapple (drained)
½ Red Onion chopped
Miracle Whip Light (as much as desired)
¾ cup Cashews (small pieces- use mallet)
Greek Seasoning (to taste)
White Pepper (to taste)

Directions:
Shred up all chicken off the bone and combine all ingredients.
Serve with healthy pita chips.