Summer is here , time for bathing suits and free time. Lots of time away from your home and  away from well balanced meals . You need to make smart decisions. Enjoy summer and all it is- ice cream on hot days, BBQ's and late morning breakfasts' or should I say lunches at Dunkin Donuts. Do not over do. I strongly believe about everything in moderation. I firmly stand behind the "water" method. Drink at least 1/2 an ounce of water for every pound you weigh and will be able to eat any thing you want (with-in reason) and not gain weight. In fact this is a great way to lose weight if paired with exercising 4-5 times a week.

New link ~ http://www.lebanon.k12.nh.us/nutrition/baseline/carbs.htm


Diet chart :
*no need to carbo-load, extra carbs store glycogen into fat in your body
*drink plenty of water, variety of foods
*limit the junk food and sweets
*4-5 small meals a day are better than 3 big ones
*eat something for breakfast
*Get your energy from food not from enhanced food and drink products !
*Teen female athletes need 2,400-2,900 calories a day ( not “empty calorie” foods, ice cream, cookies,
french fries, soda, etc. )
*Great pre-practice snacks ( 1-4 hours before) - banana, bagels, fruit juice, peanut butter
*After practice eat carbohydrate rich foods to replenish your body’s supply.


Print the chart so you can check off the bubble when you’ve done/ eaten/ or drank the desired amount. Each food bubble equals I serving. A serving is about the size of your hand.
Carbohydrates ex: whole grains , cereal, fruits, potatoes, rice, [Other bread products are fine but not ideal like white flour products such as breads. They contain too much starch , which turns into sugar in your body.]
Dairy : milk, cheese, yogurt
Protein : nut, seeds, eggs, meat


Here’s a easy and good recipe.
Smoothie recipe: good carbohydrate , protein and dairy source
1 cup vanilla yogurt
1 cup 2% milk
1 banana ( chunks)
2 Tablespoons wheat germ
2 Tablespoons protein powder ( optional )
Additional / optional : strawberries, kiwi and or honey
Mix all in a blender until smooth


Keep in mind that 55-60 % of your calories should come from carbs.
10-15% starches/ good sugars (from fruits)
30 % from good fats - oils and natural fats found in foods
5 % from protein





Day :      
   Diet       Sleep       Water
O carbs   O 1 hour   O 8oz 
O carbs   O 1 hour   O 8 oz.
O carbs   O 1 hour   O 8oz.
O carbs   O 1 hour   O 8 oz.
O carbs   O 1 hour   O 8 oz.
O carbs   O 1 hour   O 8 oz.
O Protein  O 1 hour  O 8 oz.
O Protein  O 1 hour  O 8 oz.
O Dairy     O 1 hour  O 8 oz.
O Dairy
O veggie
O veggie
O veggie
O veggie
O veggie
O fruit
O fruit
O fruit

Day:
Diet        Sleep       Water
O carbs  O 1hour    O 8oz
O carbs  O 1 hour   O 8 oz.
O carbs  O 1 hour   O 8oz.
O carbs  O 1 hour   O 8 oz.
O carbs  O 1 hour   O 8 oz.
O carbs  O 1 hour   O 8 oz.
O Protein O 1 hour  O 8 oz.
O Protein O 1 hour O 8 oz.
O Dairy    O 1 hour
O Dairy
O veggie
O veggie
O veggie
O veggie
O veggie
O fruit
O fruit
O fruit

******************************************************************




Use this rule of thumb, a diet full of fruits and veggies is great as long as it is balanced with protein and carbohydrates.
A diet full of fatty and sugary foods ( french fries, chicken fingers, subs, soda ) creates a body with lots of fatty deposits, probably in places you don't want them. These places tend to be thighs and tummy for women.
A diet heavy in carbohydrates is almost as bad as fats and sugars. HOWEVER you are athletes working out at least 5 times a week at practices , therefore you do need carbs. Just make sure you are balancing out the rest of your diet with fruits, veggies and calcium rich foods.

What can I eat on the run / while I'm out ?
Wendys - Baked potatoes , Ultimate chicken grill (370 calories, 7 grams of fat), lots of salads to choose from, Or how about getting the Kids size burger - Skip the fries.
Subway and D'Angelos - has many healthy choices

Snacks - This can sometimes be the most difficult. Remember baked is better than fried. Also keep in mind the quantity you take in. Use one handful as your guide. Power/granola type bars are usually very high in fat, and are just fancy candy bars, read the label. You're better off with plain crackers or a 1/2 a bagel with peanut butter .

Eat a balanced diet - Do this by eating more color rich foods and less white foods ( sugars, milk*, white flour products). *You need calcium , milk is not the only way to get it: tofu, dark leafy veggies, canned fish and of course calcium fortified products such as O.J.

You are young and athletes it's not about weight management. Its about performance and overall health. Try one or two of these ideas...
1. Increase the amount of water you drink daily - Increase to 1/2 an ounce per pound you weigh and will pounds away shed in just one-two weeks.
2. Be aware of mixing proteins with carbohydrates. It is harder for your body to digest both at the same time. Therefore they do not get digested properly. While you try to lose weight do not mix the two for week.
3. Eat breakfast !
4. Use cold pressed oils like Olive oil on your salads , potato and pasta dishes instead of bottled dressings and butter.
5. Watch your sugar and fat intake, think cutting down, not neccessarily out. Avoid fried foods all together.
Remember moderation is the key. You are trying to create good habits that you can live by comfortably not quick fixes that will make you miserable. To lose real weight, not just water weight will take time. Be patient life is not about quick fixes. Think how long it has taken you to get some of your cheerleading skills you have or are still working on!!!