At first glance, there is no doubt that a “detox” diet sounds very appealing and possibly even logically sound.  The typical Western diet is chock-full of ingredients that make our food look and taste good (sugar, fat, salt, pesticides, chemicals). Why wouldn’t we want to “rid” our bodies of them?  Hopefully upon reading this article, you will walk away informed and prepared to dodge any possibly harmful diets such as these in the future.

What exactly is a detox diet? What are the claims?

Many detox diets usually involving some form of fasting or elimination of numerous food groups.  Popular examples include the Master Cleanse Diet, Martha’s Vineyard Diet Detox, and the Fat Flush Diet. They may vary from a few days to a week or more; asking you to drink teas, laxatives, diuretics or juices with the addition of peppers, herbs, syrups or other various ingredients.  Some diets claim to give you more energy, “cleanse” the body’s internal organs, or trim inches off your waistline.

Learn the Facts

There is currently not much research to support such claims of built-up “toxins.”  Our bodies actually contain an organ that will do the detoxifying for us—our liver! Our GI tract also turns over intestinal cells every few days naturally too, so we don’t need a diet to do this for us.

One of the problems with detox diets is that people look to them for quick weight loss answers.  Yes, it is true that strictly adhering to a detox diet may induce some weight loss.  However, this is not because of any magical recipe or combination of odd food substances, but rather that the simple math equation of calories consumed is drastically less than calories expended.  Such extreme restriction for a prolonged period usually means one thing: overeating after the diet is over.

Practicing detoxes can be especially dangerous in populations at more of a nutritional risk: pregnant women, people with diabetes, growing teens, children, and the elderly.  It can lead to electrolyte imbalances, nutrient deficiencies, dehydration, and numerous unpleasant side effects.

If you read my last blog post on protein, you will remember that an absence of glucose (from carbohydrates) will force the body to break down protein for an inefficient energy source.  This means that starving yourself of food will force you to lose muscle.  (So much for weight loss!)

Try This: Not That!

So, if you are feeling sluggish because perhaps you made some poor food choices, don’t opt for the “quick fix” detox diet.  Instead, try substituting a whole-grain carbohydrate choice for a refined one, a lean or plant-based protein for a fatty one, and a few seasonal vegetables.  This will make you feel better and more energetic than any detox diet can promise.  These changes are more likely to be sustainable and most importantly–safe.

From The AthleticFoodie Test Kitchen.

Have you ever made fresh pasta? If not, here’s a secret, it’s not as hard as you think. Below is a pretty near fool-proof recipe for fresh pasta dough. Once you get the basic recipe down you can add spinach, herbs or other flavors. Roll the dough flat, and sheets of fresh pasta open up a host of possibilities for homemade ravioli, lasagna or other recipes. Plus, it just tastes good and is fun. Don’t tell your dinner guests how easy it is. They’ll be impressed.

Classic pasta is made with semolina flour ground to OO fineness. Semolina is made from durum wheat and has a protein content and other properties that make good noodles. The truth is, you can make pasta dough with almost any kind of flour. Since we always try to put a healthy twist on things in The AthleticFoodie Test Kitchen, we mix semolina with whole wheat pastry flour. Pastry flour since the fine grind makes a nice noodle. Courser whole wheat flours work but give a grittier texture. Through trial and error, we’ve learned that 2/3 whole wheat pastry flour and 1/3 semolina yields an elastic dough that’s pretty smooth and tastes good. Semolina is high in protein. Whole wheat flour has a little less protein but lots of fiber and is a good source of iron. So fresh pasta provides protein, carbs and other nutrients. Pair it with the right sauce and you have a great meal for athletes. By the way, feel free to tweak the recipe if you like.

You can find recipes in old cookbooks that use only flour, salt and water to make pasta dough. Almost all modern recipes call for eggs. Some use olive oil. Most use some water. Through trial and error, here is a recipe we like.

Pasta dough for four medium servings or two hearty servings:

• 1 cup whole wheat pastry flour
• 1/2 cup semolina flour
• 1 tablespoon olive oil
• 1 egg
• Dash of salt
• 1/2 cup of water. Caution, too much water creates a sticky mess.

Mix dry ingredients together. Add olive oil and egg plus 1/4 cup of water. Knead for several minutes by hand or with the dough hook on a mixer. Add water sparingly just to the point where the dough forms into a ball that is NOT sticky. Knead for several more minutes. If you add too much water, you can add a little more flour.

Use a rolling pin on a floured surface to make thin sheets of dough that you can slice into noodles or strips. If you have a pasta roller, use that.

Once you master the basic concept, experiment! Some recipes call for no oil but multiple egg yolks. Try different kinds of flours. Add finely ground basil or spinach. Use your imagination and you can create the perfect breakfast, lunch, dinner or even snack for athletes. Remember, the worst case scenario is that you have to scrap a disaster. Enjoy!

If you or your friends are throwing a Super Bowl party, you may be worried about all the fat and sodium laden foods that lie ahead threatening your New Year’s resolutions.  This is, of course, assuming you’re still sticking with those resolutions!  Regardless, if you are looking to lighten up the fare at your Super Bowl party, look no further! We have some healthy and delicious alternatives to the typical fatty football fare.

• Instead of your favorite deep fried buffalo wings; try baking boneless skinless chicken breast tenders and offering them with your favorite wing sauce.  You can either use the sauce as a dip or drizzle it over the breasts when fully cooked.

• When making your favorite seven layer dip, use nonfat refried beans, reduced fat cheese, and substitute sour cream for nonfat plain Greek yogurt. This will lower the overall fat content of the dip; just watch your portion sizes!

• Create your own tortilla chips out of corn tortillas.  Cut the tortillas in quarters, spray each side with cooking spray, and brush with lime juice.  Bake at 375 degrees for 15 to 20 minutes, turning the chips over half way through.  A healthy portion size of these chips is 8 chips (2 tortillas).

• When making chili, use extra lean ground beef, reduced fat cheese, and serve with nonfat Greek yogurt in place of sour cream.  You can also serve with your homemade tortilla chips.

• In place of store bought subs, provide your guests with whole wheat rolls, natural deli meats, sliced veggies (such as avocados, tomatoes, lettuce, peppers, etc), mustard, and spices to make their own subs.

• As far as beverages are concerned, provide plenty of water and unsweetened tea.  Give your guests the option of putting slices of lemon, lime, and other fruits in their waters for extra flavor.

• For dessert, provide a nice selection of chopped fresh fruit and dark chocolate.  You can even bake apple rings with cinnamon for a tasty healthy dessert!

Providing healthy options only goes so far when it comes to your waistline.  You have to keep in mind proper portion sizes as well and try not to over indulge.  It is possible to overeat and gain weight on healthy foods too! Have fun and enjoy rooting on your favorite team with these super healthy Super Bowl foods!

I was traveling to Austin early Tuesday morning.  Every airport seems to have a Starbucks, McDonalds as well as countless newsstands with coolers full of protein, fruit and vegetable enriched drinks alongside tons of unhealthy foods. When I’m traveling I always wonder, “where’s the healthy food?” The truth is that if you’re looking for it in the airport you’re probably out of luck.

I’m a firm believer that if more healthy foods were offered, whether at airports, sporting and cultural events, movies and especially grocery stores, more people would eat them.  Our society just hasn’t seemed to put the right things in place yet to make most people want to choose healthier options. For many people, eating healthy is just too difficult, too time consuming and too costly. As a society America has fallen into an instant gratification mindset where we want our food immediately. The trouble is, that along with this mindset, comes many other negative consequences, such as obesity.

There’s no doubt that when you travel, it’s even harder to eat healthy.  Check out Garrett’s post about how he prepares for healthy travel. We need to plan ahead and take care of our own destiny. Waiting for a fast food chain to provide a healthy option for us is not going to cut it.

Here at AthleticFoodie we want to help YOU be healthier. So what’s your biggest difficulty in eating healthy?  We want to know what’s keeping you from reaching the ultimate in your healthy diet…is it time, money, lack of knowledge, too few healthy products on store shelves?? Give us your feedback!

The sweet, tangy scent of a good bbq smoker is a sure sign you’re in Texas. The bbq pits in Texas are notorious for putting out some of the most down right addictive smoked delicacies known to man. Before coming to Texas I had never tried smoked brisket, ribs, turkey, chicken, or pork shoulder. Up north, in Wisconsin, barbequing is considered lighting up the Weber grill for a great Sunday afternoon feast. Since coming to Austin I’ve fallen hard in love for the smokehouses and roadside barbeque joints that Texans take such pride and joy in. Trouble is that they’re not the most conducive to living a ‘healthy’ diet or keeping my sodium in check. But man I need that barbeque from time to time.

Last Saturday I was on the trail of a new smokehouse. My destination, Snow’s BBQ in Lexington, Texas. Recently rated the best barbeque in Texas by Texas Monthly Magazine, Snow’s was sure to be a hit. The only problem is that they’re only open Saturdays from 8am until they run out. Almost immediately after Saturday morning workout I was on my way to fill my smoked meat hunger. I walked in at 11am on the dot and they were already out of chicken. By 11:20 they were sold out of everything. Trust me though, I got my fill.

Before gorging your face on barbeque think about my simple guidelines for how to stay on a healthy track.

1. Go for the pieces of meat you really love. Leave the so-so stuff behind.

2. You can get good sides anywhere, most you can make on your own. So don’t waste the salt, fat and calories on them. Instead, go for the smoked meats that you rarely get. It’s your treat!

3. Don’t add any extra salt…it already has enough.

4. Finish with a couple bites of sweetness if you want, not a whole pecan pie.

5. Make the bbq the highlight of your day. Your other meals should be filled with leafy greens, whole grains, and some fruit.

We all have treats that we love. Treats are great in moderation, and definitely fill a spot in our stomach and mind. Next time you go for the good stuff just practice some of these simple tips so you leave without killing your healthy diet.

Distance running in the United States includes a steady increase in the number of people choosing to participate in long distance running events.  These events range from local 5 kilometer fun runs to competitive marathons.  Running injuries commonly result from the repetitive stress and strain of training over a period of time. The number of running injuries has increased with the popularity of the sport.  Injuries are more likely following periods of limited activity or when training volume is abruptly increased.

The body parts most likely to sustain a running injury are the knee, foot and hip. Some reports show 80-90% of marathon runners experience an injury during training and 60-70% of high school cross country runners sustain an injury that causes them to miss training time.  The only proven method to completely avoid a running injury, is to avoid running.  All runners will agree this recommendation is neither logical or enticing and a sedentary lifestyle is not without its own health risks.  Running is a form of aerobic exercise which is good for the heart.  Recently a movement to change the type of running footwear called minimalism has taken hold in retail markets.  There is very little research on the idea of minimalism, but basic biomechanical research shows it does change how tissue stress is distributed as well as how an individual runs.  To date there isn’t enough research to determine if  minimalist shoes will prevent injury, aide in recovery, or improve performance.

One strategy to reduce loading to the lower extremities is to increase step rate.  Step rate is the number of steps taken over a period of time and is determined by counting the total number of times your feet contact the ground in one minute.  If running pace is not changed and step rate is increased then step length will decrease.  By taking a shorter, quicker step a runner will decrease  lower extremity loading.  Decreasing loading will reduce the tissue stress and strain that leads to an overuse injury.  There is still a lot left to learn about how shortening a runners stride will change injury risk, treatment, and performance, but the early research shows promising results.  Researchers at the University of Wisconsin-Madison found a 5-10% increase in stride rate is sufficient to experience benefit, but there is not an ideal or preferred stride rate that everyone should aspire to achieve.  Many of the benefits of minimalist shoes may simply result from taking a shorter stride. It is normal to experience general soreness in the back of the leg as a result of this running style, but isolated pain is not typical.  A physical therapist trained in running gait evaluation should be consulted if you have a specific injury, or are interested in a more detailed analysis of running mechanics.

We just kicked off a great promotion on Facebook: The The AthleticFoodie Compact Blender Giveaway. We’re planning to give a way one Cuisinart Compact Blender package to each of two winners. (Click “Read more” below for a link to enter.) This is a really nice unit. With it, you’ll be able to make healthy smoothies, crush ice, grind seeds or nuts. You can use the portable cups from this 15-piece set to take your nourishing shakes to the gym.  It sports a powerful motor that operates at two speeds plus pulse. Each blender comes with a BPA-free tritan 32-ounce blender cup, an 8-ounce chopper cup and a set of four 16-ounce “To-Go” cups.

You can’t win unless you enter, though, so be sure to “Like” our Facebook page and enter.

Protein Basics

Protein is an important part of our diet because not only does it keep us full at meals, but it also has many important, necessary biological functions.   The most common forms of protein from foods include: meat, poultry, fish, soy, eggs, milk, and legumes.

Protein aids in building and repairing muscle, as well as regulating bodily processes. Because of the way it is metabolized, it is an inefficient source of energy.  One of the biggest misconceptions is that consuming more and more protein will build more and more muscle.  Unfortunately, this is untrue and our bodies can only effectively handle 20-30 grams of protein at a time.  (20-30 grams of protein might look like a cup of Greek yogurt + ½ cup of trail mix.)

This means that the athletes that drink a 60g high-protein shake following a workout are really only able to use about half of that amount.  Since your body must get rid of that extra protein it cannot use, you are essentially just creating “expensive urine,” and making your kidneys work harder to excrete it.

One point to remember is that protein is also not calorie-free, so you are also at the risk of consuming too many calories.  These excess calories will be stored as body fat!

Protein Recommendations

The RDA protein recommendation for the average person is 0.8 g/kg body weight (~55 grams of protein for a 150 lb person).  However, for athletes and body builders, more protein may be required for optimal performance.  This may depend on each individual, the type of athlete, and his or her goals.  For a more specific target range, consult a Registered Dietitian for individual protein needs and proper nutrient timing.  For the average person, remember to focus on varying your sources of protein, choosing lean/low-fat proteins, and including more plant-based proteins.

We’ve been putting a focus on our Facebook page for the last several months with great results. We’ve popped up to just a few “Likes” shy of 7,000. Sweet! People are starting to post links, questions and photos. We love it.

The questions we post often get nice response. (Thanks for that) So the next time you’re on Facebook, stop in and join our conversation. Our page is becoming an important part of the churning conversation that makes AthleticFoodie fun.

By the way, we’re launching another giveaway on Facebook starting Monday. This time we plan to give away TWO grand prizes. You have double the chance to win. Be sure to stop in and take a look next week.

I traveled to Austin this past week to see my grown kids…What a treat.  I really love visiting them.  It also usually means a lot of pleasurable work, though.  Mostly for Garrett.  I have spent the last three days cooking for him.  I try to cook in bulk and freeze meals in individual containers.  Some of you are thinking…why would “AthleticFoodie’s” mom have to cook for him?  He is suppose to be this amazing amateur culinary wizard.  Well he is.  The problem is, he leads this crazy life.  He really has no time.  His diet is so clean and pure with only healthy foods, that the simple act of cooking is incredibly time consuming with lots of time standing in the kitchen. It can be hard on a swimmer’s legs. Between his training, working on his business, doing charity work, giving swim clinics and cooking classes, it leaves little time for himself.

Eating healthy does require more effort than simply running into your local grocery store and buying some processed foods to eat. The hardest part is finding one store that sells everything I need. I am always on a mission. I read every label for salt, fat and sugar content. I am convinced that if more people would start to eat more nutritiously, our grocery stores would make more of an effort to make eating whole foods convenient to purchase.  Please let your voice be heard at your local food stores.

If you’re single or your family is away, do you like to cook intricate meals just for your self?  If you’re like me, the answer is no.  I have always loved cooking for the family or for dinner guests, no matter how large the crowd is.  It feels more rewarding than cooking for one.  Here in lies the nuances of cooking in bulk.  First I decide on what recipes I am going to make. Then I make a shopping list and compute the quantities I will need to buy, based on the number of portions I want to make.  Then I’m off to the store.  When I finally get home and start to cook, I turn on my music, set out all my cooking utensils and my Cuisinart and go at it.  I feel like I’m conducting a symphony.  Me and my music.  I prefer to cook alone.  Too many cooks in the kitchen make for a cranky chef.

Four days and nearly $300.00 later, Garrett’s freezer is stocked with 40+ meals.  Now all he has to do, is remember to take a container out in the morning to defrost and BAM…a nutritious home cooked meal, ready to eat, with only a few minutes heating in the microwave needed.  I tried to make the “offerings” varied.  Garrett doesn’t eat a lot of meat and what he does eat is mostly bison.  So I cooked him bison stew, three different variations of chile, some vegetarian and some with ground bison, and a pasta sauce with ground bison.  For the vegetarian chiles I used a variety of beans. I like to cook them in a pressure cooker which greatly reduced the cooking time. All the variations had lots of different vegetables, some roasted, others steamed…all healthy. They included onions, garlic, red and green peppers,butternut squash, chiles, mushrooms, yellow squash and zucchini.

When Garrett was going to college, I would visit him for a week at a time, and cook in bulk, just like this week.  It is a wonderful way to spend time with those you love.  Anyway we can help our kids, is always worth it.  It’s why they turned out to be caring, loving adults that strive to give back.  Leading by example in life always results in a positive rewarding outcome.