There are so many qualified professionals out there that can make the experience of sport one that could build character, strength, and resiliency. Relying on what worked in the past is not always the way to advance yourself. Sometimes you need to look to the future and have faith in yourself.

Listen to the story of Mary Cain and be inspired to make a difference. Click here it read:

In response to the NCAA and SEC Conference taking a proactive stance towards the health and safety of the student-athlete, LSU Athletic Training has further clarified its Concussion Policy so that all medical personnel, coaches and support staff, as well as the student-athlete are all aware of the process and steps taken to protect them from the short and long-term effects of concussions. To view the policy in its entirety, please click HERE.

How Pain Killers are Turning Young Athletes Into Heroin Addicts

Heroin use cuts across demographics. Young, old. Male, female. Wealthy, indigent. Urban, rural and, most of all, suburban. But public authorities devoted to prevention and law enforcement, from the Drug Enforcement Agency (DEA) to the Centers for Disease Control (CDC), have been struck by a growing concentration in an unlikely subset of users: young athletes.

Read this recent SI.com article in its entirety by clicking HERE

THE GAME: #iamonestudent

Maybe you are a victim of a sexual assault...perhaps you have been the target of sexual harassment...or you were a bystander to a situation that has left a friend with emotional or physical scars. This video has a powerful message of hope and recovery for those affected by assault. Working together to stop sexual violence will be critical to overcoming the stereotype that we have become and perpetuated by not getting involved. Click HERE to watch The Game: #iamonestudent.

Anxiety, Depression and More

Life gets turned upside down, inside out and backward as student-athletes transition to college life. So much of what was normal expectations in terms of academic performance, athletic achievement and self-confidence gets challenged when the athlete feels like they are on their own. It is certainly not surprising to see so many college-aged students struggle with their mental health during these years. It is not abnormal, it is very prevalent, and it is something that can get better with a little assistance. An article in Inside Higher Ed by Scott Jaschik explores the rates of anxiety and depression in college students. Click here for the entire article and know there is always someone that is willing to help. Speak with your athletic trainer for a direct referral to our Director of Sports Psychology.

How to Put a Nutritious Smoothie Together

      

       Smoothies are a good way of consuming two or more different food groups if you are in a hurry. Many different foods can be put into a smoothie, making the possibilities endless. They can be consumed to fuel your body after a workout by adding protein, to increase your intake of vegetables without knowing they are in your smoothie, and to increase your dairy intake. There are four main ingredients to a nutritious smoothie: a base, fruits and/or vegetables, protein, and any extras you would like to add.

Base: The base is the most important part of the smoothie. It must have some kind of liquid so that the smoothie is smooth, hint smoothie, and easy to drink. Milk, soymilk, almond milk, yogurt, and water are just a few liquids that can be used as a base in a smoothie. Adding dairy such as milk and yogurt contribute to your daily intake of dairy, which is important since most people do not consume their recommended dairy intake per day. Try to stray away from fruit juices as a base because they are high in sugar and calories.

Fruits/Vegetables: The large variety of fruits and vegetables that can be blended into a smoothie is what makes them so nutritious. Fruits add sweetness, texture, fiber, and other important nutrients to the smoothie. If you use frozen fruit, the fruit will be sweeter, but also, the smoothie will have a thick, frosty consistency. Fruits are a good source of fiber because of the pectin, which makes the smoothie creamy. Vegetables also add many important nutrients to your smoothie. I know, you’re thinking, “vegetables?! That doesn’t sound good at all.” However, fruits and the base mask the taste of the vegetables. By putting vegetables in your smoothie, you are consuming the food group that most people do not consume enough of without even tasting it! Vegetables like kale, carrots, spinach, avocado, and cucumber add nutritious value to a smoothie.

Protein: Many athletes add protein to their smoothies to fuel their bodies after a workout and to increase their muscle gain. You can also add protein to a smoothie to consume as a meal replacement. Most people add protein powder like whey and casein to increase the protein content in the smoothie; however, there are other options if you are wanting to obtain your protein needs through food rather than supplements. Tofu, peanut butter, or other nut butters can be added to a smoothie to increase the protein content.

Extras: Once these three ingredients have been added to the smoothie, you can still add anything extra to increase the taste or the nutrient density. Flax, chia, or hemp seed can be added to the smoothie to increase the fiber, protein, and omega-3 fatty acid content. Cocoa powder is also good for nutrient and taste value. Yes, you heard me right. It contains flavanols, the compound that makes chocolate good for you, and it is low in calories, sugar free, and fat free. Anything extra can really amp up the nutrient content and make your smoothie even more delicious.

       Smoothies can be very nutritious and good for you as long as you watch and control what you put in them. Since the flavor combinations are endless, you most likely will never get tired of them. You can experiment with flavors and the nutrient intake, they can replace a meal if you are in a hurry and do not have time to make a one, and they can help you consume your recommended intake of certain food groups like vegetables and dairy. As long as you watch the amount of calories you are putting into the smoothie, they are one of the most nutritious foods to consume!

Contributed by: Brenna Breaux, LSU Undergraduate Sports Nutrition Intern

Can Meditation and Yoga Really Elevate My Game?

Photo from Elite Daily- link below

“That stuff’s for “granola girls”.

“How can that make me strong?”

“I’d rather be weight lifting.”

These are all familiar comments that we hear after suggesting to add yoga and meditation into our elite athletes' training regimen. Yet after they try it, the appreciation begins. The experience is humbling…and who doesn’t need some humble pie? As the practice of adding core work, flexibility and concentration becomes more common place for elite athletes, the likelihood that athletes will be better prepared for competition improve. Read the Elite Daily article on how the Seattle Seahawks utilize this form of training to better their game.

http://elitedaily.com/sports/so-thats-their-secret-pete-carroll-makes-all-of-his-seahawks-players-take-yoga-classes/

Go Nuts!

Nuts often times receive a bad rap because they are high in calories. However, nuts are energy and nutrient dense and provide numerous health benefits.  Consumption of nuts has been associated with a decrease in Body Mass Index (BMI) and Coronary Heart Disease. Nuts contain protein which can help you stay fuller longer, fiber that promotes healthy bowel function, and unsaturated fats that help to prevent hardening of the arteries. They also lower LDL Cholesterol (the bad cholesterol). Omega -3 fatty acids, which are also known as the “healthy fats”, are found in nuts and have many benefits such as controlling blood clotting. Nuts also contain magnesium which is required for the body to produce energy, copper which is required to make collagen, folic acid and vitamin E.

Peanuts: The most popular nut in the United States is the peanut. Peanuts and peanut butter make up 67% of all nut consumption. A serving of peanuts (about 28 peanuts) contains 161 calories, 7 grams of protein and 2 grams of fiber. Peanuts also include good amounts of niacin, potassium, phosphorus and folate.

Pecans: Out of all the nuts, pecans take first place with the highest antioxidant capacity. In one serving of pecans (about 19 halves), there are 196 calories, 10% of the recommended fiber intake, no sodium or cholesterol, and 17 grams of unsaturated fats. Pecans also contain calcium, magnesium, phosphorus, and potassium.

Almonds: Almonds are high in monounsaturated fats, fiber and protein. They are cholesterol free and low in sugar. Almonds are also a good source of vitamin E and magnesium. One serving of almonds is 1oz (about 23 almonds), and contains 164 calories, 4 grams of fiber, the highest of all the nuts, and 6 grams of protein.

Walnuts: In a serving of walnuts (about 14 halves), there are 185 calories, 4 grams of protein and 2 grams of fiber. They contain the highest amount of omega-3s compared to other nuts. Walnuts are a good source of magnesium and phosphorous.

Studies show that people who eat nuts a minimum of two times a week are less likely to gain weight compared to those who never eat nuts. Nuts can be easily added to any meal or snack. Add them to your oatmeal in the morning, swap them in for a protein source in your salad at lunch, or use them on top of your salmon at dinner time. Nuts are an excellent school snack packed with protein and fiber to hold you over until the next meal. Mixing nuts with dried fruit makes a delicious combination for those with a sweet tooth.

 Although nuts contain all of these great benefits, it is easy to over consume nuts, which can drastically increase your calorie consumption. Remember that one serving of nuts equals one ounce, which is about a handful. 

Contributed by Rachel Pfister:

Healthy Tiger Undergraduate Sports Nutrition Intern 

& Graduate of LSU Dietetics Program

Athletes, Drugs, and Entitlement

As Division III officials prepare to reduce the penalty for athletes who test positive for non-performance enhancing drugs Saturday, new data released here Wednesday showed that use of marijuana and other drugs is highest among athletes in that competitive level.

The data, presented by National Collegiate Athletic Association researchers here at the group's annual convention, are a preview of findings from two quadrennial surveys of 21,000 athletes on their drug use and social environments.

The surveys also found that many athletes are not comfortable outside their athletic social circles, and feel entitled to more flexibility and special treatment from professors.

Read more: http://www.insidehighered.com/news/2014/01/16/drug-use-and-attitudes-about-entitlement-among-athletes#ixzz2qarD2aC0
Inside Higher Ed

Shrimp Marguery

Ingredients: . 2 lb. Shrimp (peeled) . Extra Virgin Olive Oil . 1 Stick Butter, divided . 3 cups Diced Yellow Onion . 1 cup Diced Green Bell pepper . 1 cup Diced Celery . 4 Cloves Diced Garlic . 2 10-oz cans Rotel Tomatoes . 6 Slices Bread (dampened with water) . 2 cans Cream of Mushroom Soup . 6 cups Cooked Rice . 1 cup Chopped Parsley . 1 cup Diced green Onion . Italian Seasoned Panko Breadcrumbs Directions: Cook rice. Using 4 Tbsp butter and EVOO, sauté first 4 veggies in a deep pot. Add shrimp and Rotel and cook on med-high until shrimp are cooked. Add soup and stir. Remove from heat. Add bread by tearing and squeezing into dish. Add rice, parsley & Green Onion and pour all into a baking dish sprayed with non-stick spray. Cover lightly with breadcrumbs and dot with remaining butter. Bake at 375 degrees for 30-40 minutes.

What it takes to have a HEALTHY TIGER HOLIDAY

 

Well, it’s official. Another holiday season is upon us, and we all know what that means- food, food, and more delicious food. Whether it’s with old friends or at your grandma’s house with the family, everything over the holidays seems to revolve around eating. And what great food it is, too! All of the casseroles, pies, and cookies taste amazing, but by December 31st we are all mentally preparing ourselves to start that new years weight loss resolution by way of eating very little and moving around a whole lot. The question is WHY does it have to be this way every year!? It would be so nice to be able to eat everything and not have to jump up and down to get in your jeans by the time the new year rolls around, but unfortunately for most people that isn’t the way the cookie crumbles. So what is the answer to keeping those holidays pounds off while still enjoying the treats and of course the company of your friends and family? Here are a few tips for a Healthy Tiger Holiday:

 

1.     Take Control! Don’t “save up” the day before holiday get-togethers by skipping meals. Doing this will most likely make you binge eat and consume way more calories than are needed on a daily basis. The best thing to do the day of a party or get-together is to make sure to eat breakfast and snack on healthier things throughout the day to keep from being starving by the time you get there. Once you are ready to eat, try to choose more foods that are grilled or baked than those that are fried, full of cheese, sauce, or butter. Try to make 1/2 of your plate vegetables/fruit, 1/4 starch, and 1/4 protein. 

 

2.     Watch those portions! Feel free to take a little bit of everything - get a taste of all the holiday foods you know and love, but don’t stuff yourself with them! When faced with the option between fruit salad or pecan pie, try to taking a big scoop of the fruit and a little sliver of pie. Also, listen to your body. Fix one plate and see how full you feel after it. If your stomach, not eyes and heart, are saying you’re still hungry, take a little bit more.

 

3.     Get to moving! Exercising every day can help you keep those holiday pounds off, so go jog and listen to Christmas music, hike or bike with the family, or if you’d rather stay inside, do some squats and crunches during the commercial breaks when you’re watching Christmas Vacation or The Grinch!

 

4.     Lose the Booze! Okay, well maybe not all of it, unless you have the will power to! Let’s be honest, the majority of holiday parties are going to have some type of alcohol, and you will likely be tempted to drink it. Try to keep this at a minimum if at all possible! Drinking can have negative effects on your body up to 72 hours after consumption PLUS, there is little to no nutritional value in alcoholic beverages, so though it is enticing and sometimes fun to drink, try to abstain or at least limit your consumption!

 

5.     Don’t Deprive! Finally, make sure you don’t deprive yourself completely from what you want to eat, but also don’t gorge on everything in sight that looks good. Try to strike a balance between the two extremes and you can have a happy and healthy holiday season without the unnecessary weight gain or feeling like you are missing out on the foods you enjoy.

 

Most importantly, spend as much time as you can with the people you love and have a wonderful holiday season!

 

 

 

Contributed by: Lauren Silvio, RD

Early Morning Eats

When athletes are waking up early in the morning to go to a workout, many of them aren’t hungry so they don’t eat anything before leaving their home. The problem with this is the body needs fuel to help push the athlete through the workout and help them perform at their highest level. Eating carbohydrates before an early morning workout helps to raise blood sugar to keep the athlete from feeling sluggish or tired and also will fuel the muscles so they can last through a lift or run. Adding protein to the pre-workout snack has also been shown boost performance and help muscles better recover post-workout. However, adding protein to a pre-workout snack may seem too heavy for someone who is not as hungry right when they wake up.

Here are some ideas of what an athlete can eat on the go before the workout that won’t make them feel overly full or upset their stomach:

·         ½ Banana + 1Tbsp peanut butter

·         Slice of Whole Wheat Toast or small tortilla with 2 slices turkey

·         1/2c Granola

·         1c Cereal (milk optional, depends on if it causes stomach pain)

·         ½ bagel  + 1 Tbsp. light cream cheese or peanut butter

·         Whole Wheat English Muffin + 1 Tbsp. peanut butter

·         Granola bar

·         A handful or ~ ¼ cup of nuts and dried fruit: pistachios, walnuts, almonds, pecans, peanuts, dried apricots, dried blueberries, raisins, Craisins, dried mango, etc.

·         Low fat yogurt topped with ¼ cup of whole grain cereal and/or fruit

·         Small bowl of oatmeal

·         Applesauce

·         Sports drink such as PowerAde

The key to pre-workout fuel is to experiment with various foods and decide which ones give you the most sustained energy without upsetting your stomach. A small pre-workout snack should be consumed at least 30 minutes before the workout. The larger the meal or snack gets, increase the amount of time from consumption to workout. Now, wake up and get to fueling!

 

Contributed by Lauren Silvio, RD

What Should I Weigh?

Many athletes ask the question, "What is the ideal weight for me?". Unfortunately, there really isn't a definite answer. Determining the best/healthiest body weight depends on several factors including: age, height, gender, body type, sport played, position in that sport, genetics, and much more.

When setting weight and body composition goals, it is important to keep in mind that numbers aren't everything. Measuring body weight and Body Fat% vs. Lean Mass% is a great way to track trends and progress towards your goal, but there really isn't a magic number that makes a person an incredible athlete.

As you can tell in the "Bleacher Report" graphic below, NFL players all weigh-in at different weights. Even though the players in each position are pretty similar, their weights do differ.

To determine the best playing weight for you, meet with a Sports Dietitian and learn how to reach your goals in an effective and healthy manner.    

http://bleacherreport.com/articles/1812211-awesome-graphic-visualizes-the-height-and-weight-of-every-nfl-player

Supplement Users Beware!

All college athletes, and some non-athlete students, have the drive to become bigger, better, and stronger. Many people will do anything to have bulging muscles and leaner bodies. Supplements are a broad category, with many types and forms. They are taken to build stronger and bigger muscles, as well as to burn fat to lose weight. Supplements have one definite thing in common – all are drugs. The supplement industry seemingly provides a simple solution to the common stress of becoming better: take a pill or add a scoop of powder to your drink. However, this “easy” answer is not so safe.

Many supplements across the board are not approved by the NCAA due to their ingredients and potential safety.  Athletes nationwide can lose scholarships and the ability to play because of unknowingly consuming a substance that happened to be in a supplement. Not only are some supplements detrimental to one’s athletic career, but also to overall health. Medications are sent to the liver when consumed in the human body. Taking supplements puts more stress on the liver, and can cause serious liver damage. Other side effects are possible, which can be as serious as death. Consider who formulates and markets these products. Some of the people who create supplements have had multiple criminal lawsuits and charges against them because of unsafe products and results/side effects from taking these medications. One designer of popular supplements (discussed in this video) had to lie about his profession (he said he was a construction worker) in order to purchase compounds he wanted to use for his product. If this isn’t a red flag, nothing is.

Sometimes, supplements may be recommended for certain situations. However, it is important to ensure that they are safe, effective, and NCAA approved. If you are an athlete or even a typical student, consult your sports dietitian, athletic trainer, or local RD to figure out what is safe and best for you.

USA Today Supplement Video

Blog post submitted by Penn State Dietetic Senior: Lauren Marucci

What to Eat Before Taking Off: Guide to Airport Dining

People often find themselves stressed out on travel days. A way to minimize this stress and help eliminate it is to make smart choices when it comes to food. Unnecessary calories are packed into the foods offered in the airport and even on the plane. Below are five tips to avoid consuming unhealthy foods and improve your eating while traveling.

1.     Eat Breakfast!

Most of you know by now that you should always eat breakfast. It is one of the most important meals of the day for a reason – it kick starts your metabolism and improves bodily functions, physical and mental. Eating breakfast, whether it be eggs and toast or just a piece of fruit, can help you throughout the day. Making sure you are at your best on travel day is important for keeping track of tickets, boarding passes, times, etc.

2.     Hydrate, Hydrate, Hydrate

Staying hydrated is extremely important when traveling, regardless of the method of transportation. Water is the best choice when it comes to drinks, however teas, juices, and flavored water work just as well (make sure you watch the sugar!). Other beverages such as sodas and specialty coffee drinks are not the best choice. Water helps you stay alert and focused, as well as aid in relieving common travel issues like headaches and fatigue.

3.     What to Avoid at the Airport

The airport is full of temptations when it comes to food, especially if you have a long layover. Although the massive cinnamon rolls and fried chicken may taste fantastic, the results of consuming these foods are not. The obvious “unhealthy” foods, as you know, are packed with calories. For example, the Cinnabon Classic Cinnamon Roll has 880 calories alone. If you are on a 2,500 calorie-per-day diet, that one food right there is 35% of your daily intake. Thirty five percent may not sound like too much, but it has 36 grams of fat, 127 grams of carbohydrates, and only 13 grams of protein. Avoid foods that are comprised of empty calories: common fast food items, creamy soups and salad dressings, specialty coffee drinks, ice creams, and snacks like potato chips, cheese curls, and candy.

4.     What to Choose Instead

Many airports have healthier places to grab a quick snack or to enjoy a nice meal. If you are running short on time in the morning and can’t eat breakfast at home, choose a breakfast that is filling and satisfying. The key to a great meal is carbohydrates plus protein. For example, oatmeal with dried fruit and nuts is a good meal for breakfast, and can be found easily in an airport. If your airport has only big chain restaurants, still check out their menu – McDonald’s even has oatmeal! Another option for breakfast is a bagel with peanut butter or cream cheese. Try to pick bagels that are whole wheat, have fruits and/or nuts baked inside, or multi-grain. Bagels that are plain or covered in cinnamon sugar are full of empty calories. The carbohydrates from the bagel and protein from the peanut butter or cream cheese will make you feel fuller longer, and may prevent unnecessary snacking. If you have enough time to sit down for a meal, choose items that are not deep fried or covered in creamy sauces or dressings. Keeping your meals light and healthy will improve your mood and function during and after your trip. If space and time allows, packing foods from home is a great way to keep your eating healthy, and may even help reduce your cost of travel.

5.     Eating Because You’re Bored

Everyone has at least once snacked for the sole reason of being bored. Waiting for flights is a fairly boring activity, especially when the layover is long. Keep yourself occupied to avoid unnecessary snacking. For example, bring a book, magazine, or puzzle to occupy yourself. You can also try walking laps around the terminal. This is a great way to waste time while waiting – you avoid the snacks and get some exercise! If you feel the need to eat something when you are not hungry, chew a piece of gum. This will give you the feeling of eating without the calories.

Following these five tips will help you decide what to eat the next time you take a trip. Remember to eat breakfast and keep drinking fluids, exchange common fast food items for healthier, delicious options, and take a walk instead of mindless snacking. If you always eat a cheeseburger every time you go to the airport, go for it. However, keep these meals small and eat them sparingly. Your travel day will improve significantly by making better decisions.

Contributed by:

Lauren Marucci

Dietetic Senior

Penn State University