Mixed Berry Cobbler

Ingredients:
½ cup Butter (try Smart Balance) – melted
5-6 cups Frozen Mixed Berries
1 cup Sugar (divided)
1 3/4 cup All-Purpose Flour (consider using Whole Wheat)
3 tsp Baking Powder
¾-1 cup Vanilla or Plain Light Soymilk (or other non-diary milk)
Ground Cinnamon (optional)

Directions:
Pre-heat oven to 375 degrees. In medium bowl, toss berries with ¼ cup of sugar. In different medium bowl, whisk together the flour, baking powder, and remaining sugar. Add the milk and melted butter. Whisk to combine. Grease an 13x7 casserole. Scrap the batter into prepared baking dish. Place berries on top (Don’t stir. Batter will rise to the top as it bakes. Lightly sprinkle cinnamon on top of cobbler (optional). Baked cobbler in preheated oven for 45 minutes or until top of crust is golden brown and firm to the touch. Let cobbler cool on rack before serving.

http://www.everydaydish.tv/

Italian Style Rice, Beans and Chicken

Ingredients:

1 ½ cups Cooked Rotisserie Chicken (bite size pieces)
1 can (14.5oz) Diced Tomatoes with Italian Herbs
1 can (15.8oz) Bush’s Great Northern Beans (drained and rinsed)
2/3 cup Instant Brown Rice
¼ tsp Italian Seasoning

Directions:
Place all ingredients in medium saucepan. Cook 3-4 minutes, covered, on medium-high heat. Uncover pan and continue cooking for additional 2-3 minutes or until rice is tender. Add pepper to taste. Dish will be slightly saucy when completely cooked.

Recipe from: http://www.bushbeans.com/

"Roofies" Becoming a Bigger Concern in Baton Rouge

The LSU community has recently seen an unusually high number of students reporting that they may have received a ‘roofie’ at local Baton Rouge establishments. Be aware of what you can do to protect yourself...

What do Roofies do?

Roofies (hypnotic sedative type drugs) cause sedation, a feeling of extreme intoxication, and amnesia. The liquid (usually GHB) or powdered pills (Rohypnol, Lortab, Vicodin) are dropped into your drink usually by someone who wants to take sexual advantage of you. About 10 minutes after ingestion, you'll start to feel very drunk-like and have difficulty speaking or moving as well as the inability to remember anything; eventually, you may pass out.

The drug's amnesiac effect lasts anywhere from six to eight hours; even if you are not passed out, you'll have no memory of anything that occurred while you were under the drug's influence, nor will you be able to defend yourself. Besides making you vulnerable to sexual assault, roofies can also cause nausea, seizures, coma, liver failure, and even death from respiratory depression.

How Can I Protect Myself?

• Roofies may cause an unusual salty/bitter taste when dissolved in any beverage; be alert to a strange taste in your drink. Small amounts may be undetectable in an alcoholic beverage.


• When placed in a light-colored drink, Rohypnol will turn the beverage bright blue. If your water origin and tonic turns blue, bring it to the LSU Police Department for testing and become especially alert; someone has tried to drug you. GHB, lortab and vicodin, as well as other sedative hypnotics won't change the color of your drink.


• If you suddenly feel unusually drunk after just a small amount of alcohol, quickly ask for help - you might have just a few minutes of alert behavior left to you.


• Don't drink anything you did not open yourself or that you didn't see being opened or poured.


• Don't accept a drink from someone you don't know unless you see it being opened or poured by a bartender. A note of caution – bartenders may be one of the people involved in dispensing the drug.


• Always watch your drink at parties and bars. If you leave your drink unattended, get a fresh one to be on the safe side. Taking a beverage from open containers, (i.e. a bowl) is extremely high risk.


• Have a friend drive to and from a party or bar with you to lessen your chances of being taken advantage of.


• Take care of your friends. If they seem disproportionately drunk, suddenly amorous, and "out of it," they may have been slipped a drug. Don't leave them alone.

(Some of these tips are reprinted with permission from Iona College.)

What Should I Do if I Suspect I've Been Sexually Assaulted?

• If you suspect that you have been sexually assaulted, do not shower, douche or otherwise destroy potential evidence.
• Seek medical attention at the Student Health Center (during regular hours of operation) or the hospital as soon as possible; evidence can be collected should you decide to so that you will have evidence of the assault.
• Seek assistance to help you through this traumatic event:

1. Contact a Sexual Assault Victims Advocate (SAVA) (www.lsu.edu/shc/225-578-5718 <http://www.lsu.edu/shc/225-578-5718> ),


2. Contact the LSU Mental Health Service, 578-8774, during regular hours of operation.


3. You can also contact the Rape Crisis Center, 225-383-7273 (24 hour),


4. or The PHONE, a 24 hour crisis line at 225-924-(LSU1)5781.


5. You should inform friends you trust, and you should consider getting professional counseling.

If you choose to file a police report, contact LSUPD at 225-578-3231.

Information in this blog provided by:

Katie McGee Barras
Assistant Dean of Students & Associate Director of Student Advocacy and Accountability
Louisiana State University
115 Johnston Hall

Shin Splint Prevention

Follow these basic exercises 4-5 times per week and you should see a reduction in the chronic pain associated with shin splints (Medial Tibial Stress Syndrome).

Calf Stretching
Directions: Stand on a slant boards for 30 seconds straight-legged and with bent knees.
Goal: Stretch the gastroc and soleus.
Heel Walking (2 x 10 yards)
Directions: Walk on your heels keeping your toes off the ground.
Goal: Strengthen the muscles in the anterior compartment.
Toe Walking (2 x 10 yards)
Directions: Walk on your toes forward and backward for the entire time, keeping your heels off the ground.
Goal: Strengthen the muscles on the back of your lower leg and toes
Marble/Straw Pick-ups (3x)
Directions: Pick up marbles orand straws off the ground and put them back into a bucket.

Goal: Strengthen the muscles in your foot and toes to help absorb shock from running or pounding.

Ankle Theraband (3x12)
Directions: With a theraband tied to a solid stationary object like a sofa leg or table: (1) flex your foot bringing your toes toward your shin, then (2) point your toes down slightly turning your foot inward towards your other leg, next (3) flex your foot away from your other leg, and finally (4)point your toes down to the starting position.
Goal: Strengthen all the muscles of your lower leg.
Bosu-Ball Calf Raises (3x12)
Directions: On the outer part of the half ball (blue) or semi-soft surface, with no shoes, raise up onto your toes and slowly go back down.
Goal: Strengthen the muscles on the back of your leg and help with balance.
Ball Tosses on Foam Mat or Round Disc (3x10)
Directions: Stand on the green foam mat or soft rubber discs. Standing about 3-5 yeards aprt, have partner throw a ball to you, catch it and toss back.
Goal: Improve balance of your leg and strengthen the muscles of your lower leg and foot.

In addition to these exercises you need to warm up your lower leg either in a hot tub or with a moist-heat packs (10-15 minutes) before exercise and ice with either an ice bag or the cold-tub (10-15 minutes) following exercise. Stretching your calves throughout the day will be beneficial as well.

Exercise Routine Developed by: David Jennings, ATC & Alicia Grover, ATC

Supplement Watch: What Not To Buy

The U.S. Food and Drug Administration has recently issued a public health advisory warning consumers of nutritional and body building supplements from American Cellular Laboratories Inc. This company has been marketing and distributing body building products containing synthetic steroid substances. However, they are being marketed as dietary supplements.


Many of these products would certainly fall under the NCAA's Banned Substance list. Click on the link below to read the full story:

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm173739.htm

HPV: An Unexpected Rise in Throat Cancer

New studies are beginning to show a concerning rise in the incidence of throat and other oropharyngeal cancers as a result of the changing sexual practices of young adults. An interesting article on WebMD discusses this disturbing trend in sexually transmitted disease:

http://www.webmd.com/sexual-conditions/hpv-genital-warts/news/20090729/oral-sex-cause-throat-cancer-rise?src=RSS_PUBLIC

Top Ten Nutritional Tips For Athletes: Part 2

Below is Part 2 of my top 10 nutritional guidelines for athletes. As you recall, my top five emphasized:

1. Nutrition is your Secret Weapon
2. Develop a habit of Eating Frequently
3. Breakfast is for Champions
4. Time Nutrients for Best Muscle Gains and Recovery
5. Skip or Minimize the Alcohol

To round out the Top 10, here are some additional guidelines to help you on a path to developing a lifestyle of healthy eating in addition to becoming a healthier and more productive athlete.

6. Be smart about Nutrition Supplementation – Learn how proper supplementation and timing can greatly impact your performance

a. 90% of Supplements do not work and will make your wallet smaller. In addition, many supplement companies do not practice Good Manufacturing Standards (GMP), therefore, making the supplement industry a “Buyer Beware” market. Informed Choice testing 58 products for banned substances and 25% contained Steroids. Bottom Line: You can’t trust the local GNC sales staff on what to buy.

b. On the other hand, proper supplementation with high quality products can be extremely beneficial for your strength, performance, and recovery goals. Supplements do not replace the intake of food as most supplements designed to improve strength, power, or recovery do not contain calories, therefore, will not give you an immediate boost of energy unless it contains a wide variety of stimulants + caffeine, which is not on my “RECOMMENDED” list for collegiate athletes.

Here’s a list of the top 5 supplements I recommend that have been scientifically proven by the top nutrition researchers in the country to enhance strength, performance and muscle recovery.

1. Creatine
2. Beta Alanine
3. Chocolate Milk
4. Whey and Casein Protein
5. Glutamine

To ensure you are taking products that are free of banned substances, please visit www.informed-choice.org for a list of tested supplements. Informed Choice performs the highest quality of testing of dietary supplements.

7. Have a plan in place to achieve success with good nutrition

Athletes who eat well have a plan in place to achieve their goals. Planning involves:
• Having healthy food in your house/apartment
• Bringing nutritious snacks to class for between meals
• Having healthy snacks when traveling to road games
• Knowing your eating schedule (times) for the day
• If trying to lose weight, those who have the most success keep a food diary

Having a plan and being organized is one of the most important principles when sticking to a smart eating plan.

8. Be Smart when dining out, particularly Fast Food

Whoever told you that you can have a cheat day doesn’t know very much about practicing good nutrition. It’s ok to have a cheat meal once or twice a week but eating whatever you want for an entire day can disrupt six days of quality eating. I realize Fast Food is a favorite in the majority of diets of college athletes but if your goal is to maximize performance and improve overall quality of life, I don’t recommend you eat fast food too often, if ever. I’m a realist and realize you’re going to eat it so if you do, BE SMART.

Instead of eating a Value Meal, choose these options:

• 2 Small or Jr. Hamburgers (hold mayo and cheese), substitute a salad with light dressing instead of Fries with a Water
• Grilled Chicken Sandwich with a side salad or fresh fruit
• Single Hamburger with a small or large chili (i.e. Wendy’s)
• Egg Mcmuffin or 2 Breakfast Burritos with low fat milk or juice
• 2 Chicken or Steak Soft Tacos with a Bean Burrito
  

9. Stay Hydrated

a. Especially with the humidity Louisiana during the summer, hydration is critical for the management of many elements.

b. Body temperature, electrolyte balance, and absorption of key vitamins and minerals are altered depending on your hydration status. It is important to go into any active event (practice, lifting, game) hydrated. Dehydration can significantly impact your performance as well as contribute to muscle cramps, especially if you’re only drinking water during long events or training sessions. Drink at least ½ your body weight in ounces of fluid + any losses with sweat.

c. CLEAR URINE = hydration (excluding caffeine and alcohol)

d. DARK YELLOW URINE – Dehydration (unless taking a B-Vitamin)

10. Don’t Underestimate The Importance of Snacking

What I mean by snacking are the meals in between breakfast, lunch, and dinner. A snack could consist of a protein shake, peanut butter sandwich, fresh fruit and a sandwich. Remember how beneficial it is to eat every 3-4 hours. A quality snack will help you achieve this. CAR ANALOGY: You cannot expect your gas tank to remain full for 6-8 hours so refill it every 4 hours with a small meal or snack.

If you have any questions regarding this BLOG or general nutrition questions, feel free to email me at tpiattoly@gmail.com

Tavis Piattoly, MS, LDN, RD
Team Dietitian, New Orleans Saints
Team Dietitian, St. Amant High School
Nutrition Consultant, New Orleans Hornets