Sue's 6 Tips For Super Eating on Super Sunday

Most American households are gearing up for the Super Bowl this week. Grocery stores are stocking their shelves with chips, soft drinks, sub rolls, and many other treats. Many people enjoy their Super Bowl party as much as their holiday parties.

Eating nutritiously is a challenge.

BE A WINNER by staying in charge of your food and drink choices.

HERE ARE 6 SUGGESTIONS TO ASSIST YOU IN ENJOYING A HEALTHY Super Bowl AND SUPER YEAR:

1. 1.  Be the Quarterback of your team and body. Stay in charge of the food you eat. Direct yourself to drink more water and less soda. Eat a vegetable before diving into the chips and salsa.
2. 2.  Play like a Linebacker. Do not sit or stand in one place. Roam the room to stretch your legs and to move away from all the food and candy dishes.
3. 3.  Run like the Receiver towards a piece of fresh fruit. Try to eat at least 1-2 fruit servings on Super Bowl Sunday.
4. 4.  Protect your Blind Side like a Left Tackle. Stay away from the extra calories in sauces, cheese dips, and dressings.
5. 5.  Hit a field goal like your favorite Placekicker. Eat chili or a hamburger without cheese or mayonnaise. They will have less fat and saturated fat by limiting these two items.
6. 6.  Have a Super Sunday and enjoy the game with family and friends!

NFL PLAY 60—Happy 2010!

Sue A. James, MS, RD, LDN

Is Dieting Okay?

The New Year is a time when many of you or your parents may be thinking about a diet. Is dieting okay for kids? Everyone is different and their bodies grow at their own pace. No two kids are the same. Our height, weight, and body frames (the size of your bones) are different. Our parents and grandparents usually decide how tall we will grow.  If your parents are tall, you may be tall. If your parents are shorter than some of your friend's parents, you may be shorter.  It has already been decided how tall or short you are going to be.

Do kids need to go on diets? Since everyone grows at a different rate, it is important to eat healthy and take advantage of our potential to get taller.  When adults or kids go on diets they often do not eat enough good quality nutrients to keep their bodies healthy. Some diets tell you to stop eating carbohydrates or to stop drinking milk. They may also ask you to eat only one food like a grapefruit or a piece of celery at your meal. This will not keep you healthy or help you grow normally.

When someone is trying to lose weight, it is NOT good to avoid any of the five food groups:

*milk & dairy

*grains

*meat & beans

*fruit

*vegetables

1. Stay active and play every day to prevent gaining extra weight.

Speak with your doctor before starting a diet. Your doctor may be able to give you tips to gain weight slowly or ways to maintain your current weight. Extreme diets or skipping meals can be dangerous and unhealthy.  Check with a doctor before making any diet plans for the New Year. 

Make 2010 a healthy year!

POWER LUNCHES!!

Sue A. James, MS, RD, LDN

When the Ravens are practicing and studying the game plan for the week they spend a lot of time at the Ravens facility. The Ravens facility has offices for meetings, a large strength and conditioning room, a couple practice fields, and a full service cafeteria. I think our cafeteria is similar to your school cafeteria. The players are able to eat lunch at the facility during the week.  Believe it or not the players spend a lot of time in the classrooms studying and learning the weekly offensive and defensive game plan.  They get a lunch break just like you do.

Eating lunch during the school day is so important to help give you energy and prepare you for an after school practice or game. If you carry your lunch to school carry more than a piece of fruit or a granola bar. Carry foods that contain protein, healthy carbohydrates, and vitamins. The more nutrients you are able to pack in your lunch, the more power and energy you will have later in the day. 

Here are some of my favorite lunches that you can bring to school:

• • • Ham and Cheese Wrap + Apple + Carrots + Milk
    • Turkey Sandwich + Cucumber Slices + Orange + Yogurt
    • Peanut Butter on Celery Sticks + Wheat Crackers + Pear
    • String Cheese + Small Cinnamon Bagel + Applesauce Cup + Tomato Juice
    • Hummus in a Pita Bread with Lettuce and Tomato + Clementine + Low Fat Chocolate Milk

Carry your lunch in an insulated bag with an ice pack to keep your food fresh for lunch. Eat healthy so you can study and play hard everyday!

Let’s Talk About Calcium

Sue A. James, MS, RD, LDN

Calcium is the most abundant mineral in our bodies. Besides supporting our bones and teeth, calcium is also a mineral used when a muscle contracts. It circulates through our bodies in our blood stream.  It is important to consume foods or drinks with calcium in order to keep our bones, muscles, and teeth healthy.  This time of year many of the football players are getting treatments to keep their bones and muscles healthy and strong. The Ravens players make sure that they eat a variety of nutrients, especially calcium, to remain healthy through the rest of this season.

Some of the highest amounts of calcium can be found in milk and yogurt. It is best for most of us to choose low fat or fat free milk and yogurt.  Some other foods that contain calcium but in smaller amounts are low fat pudding, cottage cheese and tofu.  Fish like salmon and sardines actually contain calcium if you eat their bones. No kidding, they are sold in cans with their bones. Chew them well if you try these foods. Vegetables also contain small amounts of calcium. Eat spinach, broccoli, kale, and turnip greens to get a calcium boost .

The table below will tell you how much calcium is in some of the foods listed above. Shoot for 1300 milligRams of calcium per day since you are growing.

Stay strong and eat well!

National Institutes of Health, Calcium Fact Sheet, 2009.

The flu and cold seasons are upon us. There has been lots of information on washing your hands and covering your mouth and nose when you cough or sneeze as ways to prevent getting sick.

Training camp is just getting started. The players are coming in rested and ready to practice and play. Everyone on the Ravens medical staff work hard to make sure the players stay hydrated.

As the summer rolls along finding easy and nutritious snacks or meals to carry to football camp, the swimming pool, or the beach is difficult. Try to think about maintaining energy and hydration when you are away from home. Stay energized and be ready for your summer fun.

The Ravens players are back in town for their off season strength and conditioning program. The exercises they are doing are specific for football. Workouts that are specialized for football often include lifting heavy weights, running gassers (sprints) on the practice fields, and specific exercises to strengthen their backs (core).  Each of these movements uses the carbohydrates in their muscles.  The stored carbohydrate or glycogen must be replaced before and after workouts.  Glycogen gives our muscles the energy to run or lift weights.

The offseason is a time for them to recuperate, heal, and strengthen their bodies, as they start to think about the next season.  The Ravens players take a break from the rigorous exercise and practices for a few weeks, which help their bodies mend. Since the Baltimore Ravens players are not working out as often, they need to be careful to maintain their healthy weight.  Many of the players cut back on how much they are eating in order to prevent extra weight gain.

We have made the playoffs and are continuing to work hard to stay healthy and maintain energy for a long season.  This time of year the players often have "tired legs" and it is important to focus on how they eat and hydrate to have the endurance for every game.