Happy Valentine’s Day from the Neugebauer’s

Our special way to celebrate Valentine’s Day as a family was to go for our run! We were made for each other….that’s for sure! 🙂 Got a nice warm up and cool down with our sweet puppy, Emma, and then got the workout in per our Ironman training plan. Tri Fort Worth, here we come!

Now it’s time to relax, enjoy each our family and eat dinner!

Happy Valentine’s Day everyone!

Fueling the Vegetarian Athlete

It’s all about planning! Athletes who choose a vegetarian or vegan lifestyle risk insufficient intake of calories and protein as well as certain vitamins and minerals. When planned correctly and proper nutrients are consumed daily, vegetarian or vegan athletes are at no additional risk than any other athlete for deficiency.

Common sources of nutrients that are seen insufficient in a Vegetarian or Vegan lifestyle include:

Protein

  • Daily Needs: 1.2-1.7g/kg (Convert pounds to kg: weight in pounds and divide it by 2.2)
  • Sources: soy, tofu, eggs, cheese, beans, lentils, nuts, quinoa, protein powders

Iron

  • Daily Needs: Males 14mg; Females 33mg
  • Sources: dark leafy greens, dried fruit, beans, peas, lentils, whole grains, nuts, seeds

Calcium

  • Daily Needs: 1,000-1,500 mg/d
  • Sources: calcium fortified milk and juice, dairy, broccoli, cabbage, dark leafy greens, almonds, lentils, nuts

Vitamin D

  • Daily Needs: 600 IU
  • Sources: Vitamin D fortified milk and juice, eggs, fatty fish, mushrooms, yogurt, sun light

Vitamin B12

  • Daily Needs: 2.4 mcg
  • Sources: nutritional yeast, dairy products, Vitamin B12 fortified cereal, milk and meat alternatives, eggs

Omega 3 Fatty Acids

  • Daily Needs: Males 1.6 g; Females 1.1g
  • Sources: nuts, seeds, olive and canola oil

Zinc

  • Daily Needs: Males 11 mg; Females 8 mg
  • Sources: hard cheese, fortified cereal, beans, peas, lentils, whole grains, meat alternatives, soy, nuts, seeds

Below are a few strategies when organizing a menu for the week.

  1. Focus on getting adequate protein and amino acids by varying protein sources in each meal.
  2. For improved oxygen transport and respiratory function, consume iron-rich foods daily.
  3. Include foods high in vitamin C for better iron absorption.
  4. Consume foods high in calcium and vitamin D to reduce the risk of stress fractures and improve bone strength.
  5. In a vegan lifestyle, it is recommended to consume fortified foods or a supplement of B12.

It is always recommended to have blood work prior to making significant changes to your dietary lifestyle. If you need help with labs or nutrition, please comment below or contact me.

Sources
Research: Scan
Image: Upsplash

Cocoa Half Marathon

Cocoa Half Marathon Race Report: February 11, 2018

Official Stats
Category (30-39 Females): 3/83
Finishing Position (Out of both genders): 11th
Finishing Position (Out of only females):  7th
Finishing Time: 1:40:18.4
Pace:  7:39 min/mi

Stats off Garmin
Distance 12.61 miles; Pace 7:58/mi; Time 1:40:24

Race morning
The weather was about 45 degrees and 5-10 mph wind. There was alot of moisture in the air, but thankfully the rain never came! EVERYTIME I run with Kay (the lovely lady on the left side of the photo) it rains, is always freezing cold and extremely windy! Today….at least it didn’t rain! I can handle the wind and cold.

When we started, there were quite a few people we had to pass. The course had a few out and backs along the way and we were able to see a few athletes we knew. It’s always nice to see friendly faces along the course!

The race went pretty well, until around mile 5. My cardiovascular and muscular strength felt great, but I have been struggling with hip pain and have yet to figure out the cause. Initially, I assumed it was due to inflexibility, and it still could be, but I have been working on that area of my training by making sure to have good dynamic warm ups and nice long static stretching afterwards.

*Foam rolling could be a bigger part of my recovery and a massage……I need to figure out what is going on with my hips.*

From miles 6 to 9, the roads became very uneven and the course entered into a local park that had very uneven roads. The uneven roads completely did my hips in and for the rest of the race I was in pain. Looking back at my data, I can see my balance changes from my left and right foot. I began favoring my right side and my left began to take the brunt of the work.

With my husband by my side and encouraging me to push, I was able to finish strong, PR and reach my goal of under a 2 hour half for the second time. His encouragement and belief in me is what keeps me going when I want to quit. With his help and God’s grace, I was able to place 3rd in my age group!

By the time we finished the race the weather had dropped into the 30’s and the wind had increased to 10-15 mph winds. It was COLD!

 

Overall, it was a great race. I would compete in the race again and would hope to have my hip pain figured out so that I could push even more like I know I could.

Thank you to my hubby, Michael, Kay, Davy and Stephen for being there and supporting in your own wonderful way!

PS: Last nights dinner was grilled chicken, baked sweet potato and mixed frozen veggies. Breakfast was white Daves Bread toasted with jelly. Just in case y’all wanted to know a Dietitian’s race fuel.

Delicious Jambalaya

Delicious Jambalaya (Serves 8)

Ingredients 

2 tablespoons olive oil
2 celery stocks, chopped
1 onion, chopped
3 bell peppers ( I like to use green, yellow and red/orange), chopped
1 jalapeno, seeded and chopped
4 garlic cloves, minced
8 ounces chicken breast, skinless, cooked
1 pound venison sausage, sliced
3 cups chicken stock (I use unsalted)
3 tomatoes, chopped
1 cup white rice, uncooked (brown rice can be substituted, but will need to be cooked separately)
2 tablespoon cajun seasoning
2 bay leaves
1 teaspoon thyme, dried
ÂĽ teaspoon cayenne

Directions

  1. Heat olive oil over medium-high heat. Add celery, onion, bell peppers, jalapeno and garlic. Sauté for about 5 minutes, until the vegetables are soft and cooked.
  2. Add precooked chicken, sausage, chicken stock, tomatoes, rice, Cajun seasoning, bay leaves, thyme and cayenne. Stir well. Reduce heat to medium-low, cover and simmer for 30 minutes. Stir to ensure rice does not burn.
  3. Remove the bay leaves prior to serving as you should not eat these and serve.

Note:  I like to have a green salad with this meal.

Note: Using sausage will always increase the total fat and saturated fat content. If you choose to use a sausage, look at the label and try to select a sausage with the least amount of saturated fat if possible.

Variations: You can always just choose to use chicken or shrimp instead of sausage. Also, you can go meatless and ensure you select a vegetarian/vegan protein to accompany for a balanced meal.

Nutrition Facts: Calories 408, Total fat 14g, Saturated fat 11g, Cholesterol 123mg, Sodium  553mg, Potassium 372mg, Total Carbohydrate 29g, Dietary Fiber 3g, Protein 42g

 

Fresh Broccoli, Cauliflower and Kale Soup (all from our garden!)

Fresh Broccoli, Cauliflower and Kale Soup (Serves 4)

 Ingredients
1 cup onion, chopped
2 teaspoon olive oil
4 garlic cloves, minced
1 teaspoon dried thyme
2 cups broccoli, chopped
2 cups cauliflower, chopped
2 cups kale, chopped
4 cups chicken broth, low-sodium
2 cups cheese, grated 2%
1 pound ham, low-sodium ( I use Boarshead ham)
1/2 cup Mootopia, 2%
Fresh-ground black pepper to taste

Directions

  1. Sauté onion in soup pot with 2 tsp olive oil, until lightly browned. Add garlic and thyme, cook for one minute.
  2. Add fresh broccoli, cauliflower, kale and chicken broth to pot. Cook on medium-low heat for 20 minutes. Mash with potato masher until vegetables are broken up into a potato-like consistency. (Kale will not mash up as much as the broccoli and cauliflower.)
  3. Melt into mixture, grated cheese. Once cheese is melted, stir in ham and milk. Cook for an additional 5 minutes.
  4. Top with fresh ground black pepper and serve.

Note: For an alternative protein, add in tofu crumbles.

Nutrition Facts: Calories 389, Total fat 12g, Saturated Fat 6g, Cholesterol 34mg, Sodium 163mg, Potassium 644mg, Total Carbohydrate 22g, Dietary Fiber 6g, Protein 37g

Breadaholic…

Hello, my name is Krista and I am a breadaholic….. Yes, I know I am a Dietitian, but bread is one of my favorite foods.

There are so many thoughts about bread, gluten and wheat. Personally, my body does not seem to have any inflammatory responses and I feel amazing when I choose a healthier option of bread and consume it in moderation. However, I am completely aware that other individuals either are allergic, sensitive or just plain feel better when they eliminate bread from their dietary intake. I completely respect their decision and often times encourage it because they are the only one who know their body best!

Personally, one of my favorites is Dave’s Killer Bread. It is loaded with whole grains, fiber and omega-3s. Though it may look small, this bread provides satisfaction without any artificial flavors or preservatives. It tastes amazing and packs a nutritious punch! I love to top it with avocado, eggs and spinach for a delicious breakfast!

The New & Improved Nutrition Facts Label

What’s New?

The Nutrition Facts Label is getting a face lift! As consumers, we try to be mindful of what we choose, but sometimes want to know more about the product we are selecting to make a healthier choice.  Below is a brief description of the changes you will begin to see this summer. If you would like to see a video or more in-depth article check out these links: Video or Article.

Upcoming Changes:

  1. Serving Size – Serving sizes have been updated to represent a closer comparison to what people actually consume.
  2. Fonts & Text Size – The font for calories and serving size has been increased and bolded. Servings per container has been enlarged due to consumers often overlooking this aspect of the label.
  3. Added Sugars – Added sugars are now included on the label. The term, Total Sugars have always included natural and added sugars. Now we can easily determine the natural sugar in the product versus the sugars added.
  4. Vitamins & Minerals – Potassium and Vitamin D have been added to the label. According to NHANES, American’s don’t consume enough of these nutrients. Click on each nutrient, for more in-depth information on the role of each as well as food sources: Potassium, Vitamin D, Iron, Calcium.

Here is a quick note on these key vitamins and minerals.

  • Potassium – assists with cell, organ and tissue function; key for muscle contraction and heart function
  • Vitamin D – builds and maintains bone strength; improves the immune system
  • Iron – carries oxygen rich blood to the cells; very important in the production of  energy
  • Calcium – builds and maintains bone strength; absorption is dependent on magnesium, vitamin D & K and phosphorous; caffeine, soda and alcohol and reduce absorption