Splash - March/April 2012 - (Page 12)

stARtInG BLOCKS NUTRITION bAKeD MAnGo MAnG OATMEAL by Alicia Kendig WEIGHT GAIN TIPS by Kathleen Woolf M angoes are a refreshing and delicious fruit. Most often you can find them frozen, blended and hidden in smoothies. Their unfamiliar shape and appearance can easily scare shoppers away, making the frozen pre-cut fruits appealing. However, this shouldn’t be the case if you have a quick tips on how to prepare delicious fresh mangoes: • Mangoes have a large flat pit. The fruit itself also has a flattened appearance, so it should be apparent how the pit is positioned. • Cut along both sides of the pit, sliding your knife as close to the flat faces of the pit, to remove the fleshy sides of the fruit. • To remove the skin, cut slices through the flesh in opposite directions, being careful not to cut through the skin. Once you’re finished you should have created a grid. • Turn the skin inside out, so that the grid now becomes individually-cut cubes of the mango flesh that can easily be removed from the skin with your fingers. Mangoes are in season from late February into March and are grown in Tropical regions. Mango is a rich source of Vitamin A, very similar to other fruits and vegetables of its yellow/orange color. Vitamin A is beneficial to maintain healthy skin and eyes. It is also rich in other anti-oxidants such as Vitamin C and Vitamin E to help you recover better from long weeks of training, or to help prevent the onset of infectious diseases such as colds and flus. This nutrient-dense serving of fruit served in a power breakfast food like oatmeal makes for a hearty and delicious start to your day. Whether it be to recover from a hard morning workout, or to prepare for a long prelims/finals meet, this recipe will fuel you up for a great day. iNGreDieNts • 1 ½ cups old-fashioned oats • ¼ cup packed brown sugar • 1 teaspoon baking powder • ¼ teaspoon salt • 2 tsp cinnamon • 1 egg white • 1 egg • ½ cup fat-free milk DireCtioNs • In a large bowl, combine the oats, brown sugar, baking powder, salt and cinnamon. • Whisk the egg white, egg, milk, oil and vanilla; add to dry ingredients and stir until blended. Let stand for 5 minutes. • Stir in mango • Transfer to a small baking dish • 2 Tbsp canola oil • 1 teaspoon vanilla extract • 1 ½ cup chopped mango (flesh from one large mango) • ¼ cup chopped walnuts • Additional fat-free milk, optional 12 RECIPE F or many athletes, weight gain is one step towards gaining strength, size and musculature. Weight gain is just as challenging as weight loss: you must create a positive “energy” balance by consuming more energy (calories) than you burn. You can eat more meals, increase your portion sizes (second helpings), or add more foods to meals. The extra energy should come from a variety of healthy foods – not sodas, desserts or fast food. Some calorie-boosting tips to help with weight gain include: • Plan ahead for healthy meals and snacks, especially breakfast. Eat at least three meals daily with snacks between meals. • Carry energy-dense snacks (trail mix, granola, nuts, low-fat cheese, peanut butter sandwiches) to munch on throughout the day. When at home, try a smoothie or milkshake for extra energy. • Drink fluids with calories with meals and snacks (100% fruit/ vegetable juices, 2% milk/chocolate milk). • Starchy vegetables, including corn, potatoes and peas, have more calories than green beans, broccoli and zucchini. Add margarine, almonds and cheese to your veggies. Stir-frying vegetables with canola or olive oil adds extra calories. • Increase breakfast calories by adding nuts, raisins and other fruits to breakfast cereal. Raisins, dates and dried fruit have more calories per serving than watery fruits. • Include good sources of protein (lean meats, poultry, eggs, low fat milk, cheese, peanut butter and beans) at every meal. • Replace energy expended during practices and competition as soon as possible. Choose fruit, 100% fruit juices, low-fat milk, cereal, and peanut butter added to toast, bagel and crackers. • Include strength-training programs to increase your muscle gain. • Get plenty of sleep. In order to build muscle, you need adequate rest. • Avoid supplements that promise “weight gain” and “bigger muscles.” These supplements provide extra calories and protein, but are no more beneficial than real food. Some supplements contain ingredients that have not been evaluated for safety or effectiveness. (Note: USA Swimming and the U.S. Anti-Doping Agency considers dietary supplements “take at your own risk,” placing full responsibility for any effects and repercussions on the athlete). • Remember: gaining weight does not always guarantee an improved performance. Kathleen Woolf, PhD, RD. is a registered dietitian and a faculty member at the NYU Steinhardt School of Culture, Education, and Human Development. For more information about nutrition, including feature articles and our nutrition tracker, go to www.usaswimming.org/nutrition. coated with cooking spray. • Sprinkle with walnuts. Bake, uncovered, at 350° for 35-40 minutes or until top is lightly browned. • Serve warm, with additional milk. Yield: 6 servings. NutritioN FACts: per serving Total Calories: 217 Dietary Fiber: 3g Fat: 8.7g Protein: 5.5g Saturated Fat: 1.0g Sodium: 132 mg Carbohydrate: 34.1 g Vitamin C: 30% sPLAsH • March/April 2012 http://www.usaswimming.org/nutrition

Table of Contents for the Digital Edition of Splash - March/April 2012

Splash - March/april 2012
Contents
Mailbag
Mike Gustafson
Swim Briefs/Justin Case
Top Ten Tweets/Point-Counterpoint
Technique
Nutrition
Strength & Conditioning
Mental Tips
Grand Prix Update
Training With
Keys to Success
Club Excellence Profile
Athletic Foodie
Your Photo
Trials Pool Finds a Home
Ah, the Memories!
NCAA Championship Preview
College Swimming Dynasties
No Cow, No Cream
Top 10 List - LCM
Interactive
Getting to Know
Swim Nut Zeke
A Swimmer You May Know
Eight Songs/best Race Ever
Plugged In
America’s Swim Team Athletes

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