Quick After Practice Barbeque Pork or Chicken Sandwiches

 

This is a great quick ,filling after practice meal that will make your kids and you happy.It takes minimum preparation  and clen up time  for maximum enjoyment .  You can add home made green salad cole slaw or pick some up from your favorite Deli to add your healthy veggies to this Fast Track Meal.

 

 

Ingredients 

• 1 (14 ounce) can beef broth or chicken
• 3 pounds boneless pork ribs or 6  Chicken Thighs
• 1 (18 ounce) bottle barbeque sauce
• 1t Old Bay seasoning
• 1 1/2 t garlic powder
• 1t thyme (for chicken)
• salt and pepper to taste perference 

Directions

1. Pour can of broth into slow cooker, and add  pork ribs or Chicken. Cook on High heat for 4-6 hours, or until meat shreds easily. Remove meat, and shred with two forks. It will seem that it’s not working right away, but it will.
2. Preheat oven to 350 degrees F (175 degrees C). Transfer the shredded pork to a Dutch oven or iron skillet, and stir in barbeque sauce.
3. Bake in the preheated oven for 20 minutes, or until heated through

More Woes For High Fructose Corn Syrup

Why High-Fructose Corn Syrup Causes Insulin Resistance

A new study in mice sheds light on at least part of the reason for the insulin resistance that can come from diets high in high-fructose corn syrup, a sweetener found in most sodas and many other processed foods.

Fructose is much more readily metabolized to fat in the liver than glucose, and in the process can lead to nonalcoholic fatty liver disease. NAFLD in turn leads to hepatic insulin resistance and type II diabetes.

Researchers showed that mice fed a high-fructose diet could be protected from insulin resistance if a gene known as transcriptional coactivator PPARg coactivator-1b (PGC-1b) was “knocked down” in the animals’ liver and fat tissue. PGC-1b controls the activity of several other genes, including one responsible for building fat in the liver. This suggests an important role for PGC-1b in the pathogenesis of fructose-induced insulin resistance.
Sources:
  Science Daily March 3, 2009
Read the rest of the article at Dr.Mercola.com

Eat A Good Breakfast….

 

 

 

 

 

“Eat a good breakfast!” We’ve heard this advice all our lives. Most of us completely ignore this ancient recommendation, rushing out the door every morning to try to avoid being late yet again for school  a track meet or work. Read more

To Buy Or Not to Buy Organics

The “Dirty Dozen”

Today, organic food has grown into a $14 billion business and represents the fastest-growing segment of the grocery industry. In 2005, two-thirds of American consumers bought organic food at least once.A 2003 study from the University of California at Davis found that organic produce includes significantly higher levels of vitamin C and a greater variety of micro-nutrients than conventional produce.

A Danish study released in 2005 concluded that organic milk contained significantly higher levels of vitamin E, antioxidants and omega-3 fatty acids. Other studies have shown that grass-fed animals produce meats, milk and eggs with more vitamin E, folic acid, beta-carotene, and omega-3 fatty acids and less saturated fat and cholesterol than corn-fed animals.

It’s a great healthy idea to buy  organic but the cost with a family is often just to expensive . There is a balance to be struck with organics and your pocket book.For starters choose the fruits and veggies that pose the least pesticide threat. The U.S. Department of Agriculture found that even after a thorough washing, the fruits and vegetables below consistently carried much higher levels of pesticide residue than others. Read more

The ABC’s Of Performance Eating…Carbohydrates

 

 

As parents, we want to feed our youth athletes better we just don’t always have all the tools and information of  what the components of good nutrient rich foods are. In this on going series of articles I will simply explain the key elements of  (Carbohydrates,Protein,Fat,Vitamins ,Minerals and Water ) of food are and how to have a healthy balance of each one at every meal. Nutrients work together to and are best eaten in a whole food source when at all possible. If you have question on what is a whole food ask yourself if it comes from the ground with natural ingredients or not.   Read more

Balancing Your Youth Athletes Diet

  

By Coach  Rashad Ahmad

Any serious athlete, competitor, must know how important their nutritional diet is. Even as a youth athlete, this area is important, I’m aware there are many articles, blogs, and forum discussions on this subject and rightfully so.  I do however want to approach this from a different perspective. Hormonally, the impact and significant role, that takes place, and how your performance is affected, good, bad or otherwise. Read more

Tips For Packing A Great Lunch At A Track Meet

I know your thinking ,”Track Season is over so why is she writing tips on track meet food now”?  Simple, I now have what I call clear ”Brain Space”  with the season over to think about things, that will help next season. These tips just may help you get ahead of the curve next season and feed your youth athlete  and  family a little  better in the process.

1. Always Make A List during the week for your Track Meet meals. If you go  shopping for your weekend without a list, you may as well just throw your money away. Poll your family and see what it is they like to eat.Think about your athletes events and types of food that best serve his fueling needs during the day. Example: Lauren runs the 100m usually in the morning so I know I have to get her fueling needs for the race in the early am usually around 6am so that by 9am she is fueled and ready to go.   My list would for sure have bananas on it because she likes them in the shakes I give her in the mornings . Usually most mom’s or dad’s that pack the meals week after week know what the family and athlete likes ,so this step of preparation is very important and easy.Do it at work during lunch on a break while watching TV. Pulling from your weekly menu (next tip) and checking to make sure you don’t have it in your pantry, fridge or freezer. Make sure you’re not forgetting anything. Now stick to that list.

2.Plan out a weekly menu. This is the best way to ensure that your list is complete, and that you have enough to serve your family atthe meet. It’s smart to plan a weekly menu and then duplicate it for the next week - this way I can shop for two weeks at once. of course you will have to go to the store more than once for the fresh items. 

2. Have a budget. When I go to the store, I have to know exactly how much I can spend.  Otherwise I will always over spend and get things I don’t need. I try my best to stick within that limit. 

3. Keep a list on your fridge, and write things down immediately. When you run out of something, don’t leave it to your memory. My memory is shot so I can leave to my memory If I want it  :-) Jot it down immediately, and you’ll never have to run back to the store because you don’t have turkey meat or bread.

4. Keep things stocked for quick-n-easy meals. Easy meals for us might be turkey sandwiches or  in our house baked chicken wings which Henry loves a the meets. I try to always have these the ingredients on hand, so I can whip something up fast  and tasty when I am  feeling lazy.

5.Think Variety not just tradtional lunch foods.  We have vegetarian meals  some times even a litttle California rolls , pasta. Think Asian, Indian and other such cultural food. 

6.Pack your own lunch snacks. Buying pre-made snacks is convenient, but a big waste of money. Buy little baggies and buy the snacks in bulk, then it will take just a few minutes to pack some snacks for lunch  over the weekend.

7. Bake a cake every once in a while.  Instead of number 6  above ,if you have time (make time) bake a cake and cookies(more often cookies) for a nice change of paste. When  make them I know I have put healthy ingredients in them and I don’t have concern about HFCS or perservatives. Our friends love them and really it feels nice to share homemade items with the team and friends. 

8.Always have batteries, paper towels,napkin,water even toilet paper and other necessities that you always seem to need. I have a bag we bring every meet that is ready stocked with those items so I don’t have to repack every week.I do it as soon as I get home  from a meet so I remember what needto be restocked inthe bag.

9.Don’t buy junk food (or buy as little as possible). Junk food not only costs a lot of money for about zero nutrition, but it makes you and your family fat and kills you. Talk about a bad deal! Opt for fruits and veggies instead. The food athte meets is not that healthy so we make a habit not to go to the stand unless absolutely necessary (which it has been from time to time) Lets face it we are out there weeks on end,you could really pack some extra pounds on the “tasty fat they serve there”. I realize this is how teams make money so we do purchase sometime to support but never for a meal,if i can help it. 

11. Go for whole foods.  When preparing remember,the processed kinds of foods are lacking in nutrition and will make you fat. Look for things in their least processed form - whole grain instead of white or wheat bread, fresh fruit instead of canned or juice, whole grain cereal or oatmeal instead of all other kinds of cereal. You get the idea.

 12. **My Favoritie **  Make a Crock Pot Meal  and salad before you leave for the track and when you get home you will have dinner ready and not be tempted to grab fast food.  These meals are easy, cheap and tasty.  Put a few pieces of seasoned chicken(I use 6-7 thighs or drumsticks with a tiny bit of water in the bottom, cut up a bunch  veggies and spices , throw them in the pot in the morning,  cover and go and have dinner ready for you when you get home.  sometimes I mix up corn bread batter and place in the fridge,when I get home just pop that in the oven. A complete meal FAST…….Can anything be more perfect than that?

Until Next Time

 

Sports Recipe Book

Sports Recipe Book

 Nutrition is a big area of concern and focus for our young athlete. Food is fuel. As parents we are constantly trying to get the best nutrition  into our athletes; at the same time making it tasty for the young plate that seems to always wants something else.

The book  “Athlete Recipes” Has 100 Yummy Recipes for youth and adult athletes alike. If you are wondering why your youth athlete is not quite performing the way you wouls have hope….Help is on the way.

Often times it is a simple adding and subtraction of certain foods that can make all the difference in the performance of an athlete .For more information, Click Here!

TrackMom

Fuel For Your Youth Athletes

As our children begin a new semester of school,the cycle repeats again and we buy new clothes (for me uniforms YEAH!!) and begin the ritual of back to school.Many of out children will continue in a sport in the fall,but many will only causally compete until spring time.Either way fuel for working out and fuel for concentration while at  school is very,very important.

Children need proper nutrition to sustain their energy level and attentiveness throughout the day.It is up to us to make sure they leave the house in the morning with the fuel advantage every morning.

Our bodies are in a state of fasting over night.The need for water and food is very important to the way our children will grasp new concepts and process a variety of things in the classroom. Their behavior will also be effected when the proper fuel isn’t “on board” as my sister says. The habit of proper nutrition is just that, a habit .

 A habit that we as parents must cultivate and practice so our children can develop the habit in their own lives as they grow into young adults. With out proper nutrition their minds are mush. They need a well balanced breakfast that provides the mental focus needed to to start the day off right. Generally the school breakfast and lunches are very much devoid of proper nutrients for a healthy balanced meal. Just like what we do for our athletes at the track we must do for school.Plan a head and insist they(the children)follow our directions for eating at school.No junk food from the window,eat your own lunch,if it’s not finished when you get out the remaining is your snack. Of course they are not perfect and they will break these rules, but if you continue to enforce them you will see success.   

Many children will participate in after school sports.it is very important to prepare a snack and plenty of water for them to eat before practice.most children don’t eat before practice, but if you get your athlete into good habits now it will pay big down the road. The point is ,most of you already know this BUT many of you aren’t doing it for a host of reasons.Start with this new school season and plan ahead so you child can have the nutrition advantage while at school and play.

Until Next Time

More Bad News On Soda

 Low Down On Soda

A few cans of soda today in the young can be damaging when they are consumed during the peak bone-building years of childhood and adolescence. The girls who drank cola were about five times more likely to suffer bone fractures than girls who didn’t consume soda pop.

A big question is what happens when these soft-drinking youth  athletes become young to middle-aged adults? They may  have a higher rates of osteoporosis, sedentary living and obesity. Soda drinking is harmful to the long term health of our children.

 Your youth athletes shouldn’t be drinking soda PERIOD. The HFCS and all the other previously mentioned reasons should be enough to say no to soda.

Soda Causing Nutritional Deficiencies in Children

Children and adolescents who drink soda may be depriving themselves of several important vitamins and minerals, results of a new survey suggest.The researchers note that soda consumption among children and adolescents rose 41% between 1989-1991 and 1994-1995, mostly displacing milk and juice, the leading sources of many vitamins and minerals in the American diet.The results are based on data from more than 4,000 children aged 2 to 17 years.Among children aged 2 to 5: 75% drank milk 53% drank juice 34% drank soda In those aged 12 to 17: 63% of boy and 49% of girls drank milk 34% drank juice 68% of boys and 63% of girls drank soda Soda drinkers were less likely to get the recommended levels of: vitamin A calcium magnesium Archives of Pediatric and Adolescent Medicine November, 2000; 154: 1148-1152

Next Page »