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KNOXVILLE INDOOR YOUTH FLAG FOOTBALL LEAGUE SIGNUPS

KIYFL

Youth Indoor Flag Football League
Sign Up for Season 3!!
The Youth Indoor Flag Football League is a year round non-contact football league geared for youth ages 4-8 boys and girls. The 50yd indoor turf arena provides a safer exciting and energetic atmosphere of fun and physical fitness.
Come join us for Season 3. Each season consists of 5-6 weeks with 5 practice/training sessions and 5 games to be played. We want you in our league!
Sign ups are September 19-30. Inaugural Training/practice dates are September 21 & 28. First game for Season 3 is Saturday October 8th.
Practices after October 8th, are every Wednesday 4-5pm and games are played on Saturdays

To sign up contact Coach D.
368-5292
dunstan2kendrick@yahoo.com

Are You Getting Enough Calories???

So you want to become leaner? Society tells us, “Eat less and exercise more.”  This MAY work at first but then we lose energy and the scale stops moving – why is that? Because the body thinks it is starving.  Any weight loss that occurred was probably muscle mass losses because the body was unfed.  Let’s take a look at what may have happened.

It is very important to your body’s metabolism that you eat adequate calories every day. Think about all the functions your body is performing just to keep you alive. Even while you are resting, your body is breathing, digesting, and growing (new cells, skin, hair, etc). So in order to keep your body functioning as the powerhouse it is you must ensure that you are nourishing your body with enough energy (calories) to keep it going.  In return your body will work for you and help you lose unwanted fat.
In science terms, a calorie is the amount of heat required to increase the temperature of a unit of water from zero degrees Celsius to 1 degree. In nutrition terms, a calorie is a unit of heat that comes from the food you eat or the energy your cells derive from the food you take in. Your body has a resting metabolic rate; also known as the amount of calories you need to take in so your body will function properly while at rest.  One’s metabolic rate can vary by age, gender, body composition (muscle pounds vs fat pounds), and physical activity. There are many ways you can estimate your metabolic rate.  The best way is to have a “Bodpod” analysis preformed. This will tell you the make up of your body – how many pounds of fat and how many pounds of muscle.  From here the math is easy to determine calorie needs based off of your activity level. If your body burns as many calories as you consume your body will achieve a maintained weight. However, consuming more calories than what your body can burn may lead to a gain in excess fat.  In order to lose weight, you must be in a negative balance. A negative balanced is attained when you are burning more calories than you consume.  In addition, you must be careful not to cut too many calories because your body will make a choice: lose body fat or lose muscle. An inadequately fueled body will choose to lose calorie-burning muscle rather than fat. Remember calorie intake must be properly balanced with activity level, exercise, and a well- balanced nutrient rich diet.  There are many formulas and calculators out there that rely on age, gender, height, and weight to determine your calculated metabolic rate.  From there we would need to calculate your activity factor to determine appropriate calorie needs and composition of those calories to meet your nutrition goals.  Be sure to schedule an appointment with a registered dietitian / nutritionist to establish your calorie needs for your goals.
So make sure when battling to drop any excess fat, avoid malnourishment and instead provide your body plenty of energy in order to help it become the best it can be. Avoid calorie laden processed foods and replace them with nutrient rich substitutes such as fruits, vegetables, legumes, lean proteins, and heart healthy fats.  If you help your body by fueling it with nutritious, energy dense, natural calories – it will help you achieve the leaner, fitter, and healthier body you desire.
Try some of these easy snacks to meet your calorie goal and keep you going throughout your day:
·         Add a apple to your lunch so you eat fewer chips/crackers
·         Add a colorful salad before dinner so you eat less of your entrée
·         Pack a serving of nuts and fruit as a snack
·         Make tuna with Trader Joe’s Reduced Fat Greek yogurt guacamole
·         Rinse a can of Simple Truth organic black beans then add 1/2 cup Newman’s Mango salsa…..1/2 cup serving: 63 calories / 0 g fat / 12 g carbs / 2 g fiber / 2 g sugar / 3 g protein
·         Trader Joe’s Inner peas-22 peas 130 calories

Try this easy breakfast recipe below:
Turkey Egg White Breakfast Cups
Ingredients:
12 slices turkey bacon (Applegate 35 calories / 6 g protein!!!)
4 ½ cup liquid egg whites
Spinach, chopped (or veggie of choice load as much as you want)
Pepper, to taste
Cooking spray (read the ingredients we are looking for JUST oil)
Muffin pan

Directions
1. Preheat oven to 350 F
2. Spray the muffin pan with cooking spray
3. Whisk egg whites with spinach
4. Place a slice of turkey bacon around the inside of muffin cup then add egg whites

Nutrition Facts per muffin (makes 12 muffins)
88 calories / 1.5 g fat / 0 g sat. fat / 350 mg sodium / 0 g carbs / 0 g fiber / 16 g protein

By: Andrea Kendrick, RD, LDN and Julia Bell

For more information on a healthy lifestyle contact:
Andrea W. Kendrick, RDN, LDN
Registered Dietitian & Sports RD
865. 474. 0211

To find blogs you may have missed check out:
www.dnaperformancenutrition.com

Post Workout Nutrition–Speed recovery, Increase Results

 

Athlete

Sweat dripping down your body, muscles clinching, and your thighs are shaking. These are all signs that you worked hard and had a great workout, but they are also signs that you have depleted your energy stores. In order to get the most out of your workout one must replenish their body with proper post-workout nutrition. For best results you want to maximize post workout glycogen synthesis, stop protein break down, and promote protein synthesis. If you’re doing resistance and/or endurance exercise, muscles will become depleted and damaged in the short run, but in the long run they will compensate, building up to be stronger and more enduring. Exercise essentially tears down old, less adapted muscle in order to rebuild new and more functional muscle. Now who doesn’t want the best results after putting in all that hard work?

An easy rule of thumb one should try to shoot for 15–25g of protein depending on weight and activity level.  A 2:1 ratio of carbohydrates to protein has shown to be optimal to maximize glycogen synthesis, and for protein to provide the building blocks for muscle repair.  Post-workout recovery should be consumed immediately, or as close to within 30 minutes of your workout as possible to hit the optimal window of opportunity for the greatest recovery and results. It is best to consume the ratio in a liquid for easy digestion and absorption in the blood stream. It is also best to try to consume a full recovery meal within 2–3 hours after your workout.

The right workout nutrition is very important, but doesn’t have to be complicated or difficult to fit in. Plan ahead to ensure the body has the right nutrition for fast, adequate recovery. Make a homemade smoothie before you head to the gym for an easy post recovery meal.  Some great ideas for complex carbs would be sweet potatoes or oats which both could be added to your smoothie. Other great ideas to add are milk, water, protein powder (with branch chained amino acids), liquid egg whites, peanut butter, fruit, and cinnamon.  One can play around to see what works best with them, but I believe everyone will see with optimal recovery you can work out harder, which will lead to quicker results.

Chunky Monkey

½ large banana

8 oz chocolate milk

1 T peanut butter

1 cup ice

276 calories, 10g protein, 38g carbs

Berry Vanilla Smoothie

¾ cup blueberries

¾ cup blackberries

4 oz milk

½ scoop vanilla protein powder

1 cup ice

193 calories, 15g protein, 34g carbs

By: Julia Bell

For more information on a healthy lifestyle contact:

Andrea W. Kendrick, RDN, LDN

Registered Dietitian & Sports RD

865. 474. 0211

www.dnaperformancenutrition.com

Changing Your Veggie Taste Buds

We all know increasing your veggie intake is one of the first things that is mentioned when one wants to eat healthy and / or lose weight.  Some of us struggle with getting veggies in due to taste, texture, or inconvenience.  I challenge you to try new veggies this spring.  Gardens are growing and the fresh veggies are starting to roll in.  As you expand your veggie selection also try different cook methods for your veggies.  See how the taste and texture of the veggie varies depending on the cook method. If you don’t care for steamed broccoli I challenge you to try it grilled, roasted, or raw with hummus (a great hummus suggestion is Trader Joe’s Horseradish hummus….delicious).

Open your taste buds and diet to the variety of veggies and cook methods that exist.  One of my favorite ways to enjoy veggies is to roast them.  I have roasted asparagus, broccoli, Brussels’s sprouts, even okra (you don’t have to always fry it).  Let’s explore other ways to keep veggies and keep them healthy.

Sautee

Sautéing is a quick and easy way to cook vegetables with less oil. Sautéed vegetables retain their vitamins and minerals, as well as taste and color. Great veggies to try sautéed include: asparagus, baby artichokes, yellow squash, zucchini, snow peas, sweet peppers, onions, and mushrooms.  It is best to use oils that can stand high heat such as canola and coconut oil.

Roasting

Roasting vegetables such as asparagus, squash, or onions is as simple as putting them on a baking sheet, drizzling them with a LITTLE olive oil, and pop them in the oven at 425 F.  The high temperature browns the veggies creating amazing flavor and texture.  Roasting helps to retain vitamin and mineral content of the veggies that can be lost due to boiling…and tastes better.

Steaming

Steaming cooks vegetables without losing all the vitamins and minerals in the water as can happen with boiling.   Unlike sautéing, steaming doesn’t require oil, so it’s a great way to prepare vegetables if you’re watching calories. The best vegetables for steaming include broccoli, carrots, cauliflower, green beans, leafy greens like spinach, and other relatively tender vegetables.

Grilling

Like roasting, grilling caramelizes the surface of vegetables giving them that crispy taste and texture.  Grilling is a terrific way to prepare corn, sweet peppers, zucchini and other squash, onions, potatoes, and a variety of other vegetables.

 

Roasted Brussels’s Sprouts

Preheat oven to 425 F.

Wash desired amount of Brussels’s sprouts.  THOROUGHLY dry the Brussels’s spruts before placing on the baking sheet. Toss with a LIGHT amount of olive oil, salt and pepper. REMEMBER 1 tbsp of olive oil = 120 calories.

Roast for 20 – 25 minutes.  Turning the Brussels’s sprouts about half way through the time.  Once down top with basil and garlic powder.

I have used this same recipe for asparagus and broccoli.

The Newest Sugar Commodity: Monk Fruit

Sweet, no calories, and all natural… everything you have ever wanted, right?

Monk Fruit claims to do all of the above, but can it be trusted?

Monk fruit is an ancient Chinese fruit also known as luo han guo.  The Chinese population has been known to use this to build ones immune system, fight sugar cravings, treat obesity, and as a alternative sweetener for diabetics. It originates from a plant, and claims to be all-natural while resembling a lemon in size.   It is reported to be 300 times sweeter than actual sugar, so it can easily be used in small portions.  Monk fruit may be foreign to you, but there are Monk Fruit containing sweeteners currently in your local grocery store. Nectresse, made by the popular makers of Splenda, is found in an orange packet, and it comes from Monk fruit.  According to the Netresse website,  the product is made of erythritol (a sugar alcohol), sugar and molasses.  As you all know sugar and molasses do in fact contain calories, so a larger amount of Nectresse can contain high caloric worth.  Other examples of sweeteners made from monk fruit are: fruit sweetness, Go Luo, and Purefruit.  Some recipes containing Monk Fruit include beverages, granola, pancakes, apple pie filling, salad dressings, etc.

Sounds good, right???

Maybe, but DON’T be fooled by the word “natural”. This sweetener has been processed to appear as a  powder and liquid just like any other artificial sweetener. This sugar, just as any other, should be used in moderation and with caution.

Take away message: Just because something says it is all-natural does not mean that it is not processed. Always look at the ingredients!!

By: Morgan Martin

For more information on a healthy lifestyle contact:

Andrea W. Kendrick, RDN, LDN

Registered Dietitian & Sports RD

865. 474. 0211

www.dnaperformancenutrition.com

 

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DNA Performance & Nutrition

Eat Right, Your Way, Every Day

March is National Nutrition Month.  The theme this year is “Eat Right, Your Way, Every Day.”  It is very important to recognize there is no one size fits all approach when it comes to your nutrition regimen.  An individual’s diet is dictated by their food preferences, lifestyle, cultural & ethnic traditions, and health concerns – creating a need for a personalized nutrition approach. Registered dietitians play a critical role in helping people eat right, their way, every day.

I want you to take a minute and evaluate your current diet.  Where do you have deficits?  Not enough protein?  Not enough fiber?  Not enough vegetables?  Where in your diet do you have surplus?  Too many processed carbs?  Too many calories?  Too many heart healthy fat?  Deficits and surplus in your diet stem from your food preferences, your lifestyle, your cultural & ethnic traditions, and your health concerns.

Now that you have evaluated your deficits and surpluses in your diet, where can you begin to make change?  Be sure not to set yourself up for failure by tackling too many goals at once.  Start with one or two goals for each category (deficits and surplus). For example, if when you evaluated your diet you may have noticed you were not getting any vegetables.  Create a goal of adding vegetables at least every night at dinner.  If you can increase this goal into lunch and / or snack that would be encouraged. Do the same thing for your surpluses.  For example, if you have candy, chocolates, or other sweet treats every evening after dinner, make it a goal to have sweet treats every other day.  Slowly stepping this down even more would be encouraged.

 Evaluate your diet, recognize the need for change, and prioritize your goal so you can Eat Right, Your Way, Every Day.

If you have not liked us on Facebook, check us out!  Below are some recipes you have missed from our Facebook page, DNA Performance & Nutrition

Greek Yogurt Covered Blueberries

Ingredients
Mix one – 6 oz container of plain non-fat Greek yogurt
2 tbsp vanilla protein powder (if you don’t have protein powder or would prefer not to use one; use vanilla extract without corn syrup – McCormick’s is a good – add in cinnamon and stevia to taste)

Directions

1)      Mix the yogurt and protein powder (or alternative ingredients) in a small bowl

2)      Stir in clean fresh blueberries and spoon small clusters onto a baking sheet and stick in freezer. Enjoy the clusters once frozen!

Portobello Mushroom Pizza

Ingredients
4 tomatoes
4 large Portobello mushrooms
4 cloves of garlic
lemon
1 leek
1 onion
fresh basil
parmesan cheese
fresh parsley
olive oil
salt

Instructions

1)      Heat about 2 tbsp olive oil in a non stick pan

2)      Chop up the onion into small pieces, then add it to the pan and stir until it’s slightly brown.

3)      Dice up the tomatoes, garlic cloves, and leek, and add them to the pan with the onions. Saute until the ingredients are soft. Add a pinch of salt to the mixture and stir.

4)      Add the lemon juice and stir.

5)      Begin preheating the oven at 400 degrees.

6)      Chiffon the basil leaves (chop them up) and add to the pan. Stir.

7)      Spray olive oil on a baking sheet and place the Portobello mushrooms on the sheet, bottom side up with stems removed.

8)      Add the mixed ingredients form the sauce pan into each mushroom and top with the grated parmesan cheese. Place the baking sheet into the oven and bake for 12 minutes at 400 degrees.

9)      Sprinkle the pizzas with the fresh (or dry) parsley.

Serving Size: makes 4 Portobello pizzas

Pair a pizza with a protein

Spice Up Your Diet

Do you like spicy foods? Flavor food with chili pepper, black pepper, or cayenne red pepper rather than with animal fat.  Research suggests that spicy foods provide many positive benefits for the body.

For instance, seasoning food with chili pepper stimulates circulation, increasing the body’s temperature.  This allows the body to burn more calories throughout the day.  Spicy foods also act as a appetite suppressant, reducing the urge to snack throughout the day.  Eating hot foods may take some getting used to, but the effort is well worth it.  Research shows that hot chili peepers actually protect the stomach lining, preventing gastric damage.  Additionally, they are high in nutrients such as calcium and vitamins A and C.  Using spices to boost flavor in foods, cuts out the added salt, sugar, and fat. So next time you are needing a flavor enhancer try: cinnamon, chili peppers, turmeric, garlic, oregano, basil, thyme, or rosemary!

Try incorporating these spicy recipes in your meal rotation.

by: Analisa Podgorski

Spicy Chicken Breasts

Ingredients

4 servings…

2 1/2 tablespoons paprika

2 tablespoons garlic powder

1 tablespoon salt

1 tablespoon onion powder

1 tablespoon dried thyme

1 tablespoon ground cayenne pepper

1 tablespoon ground black pepper

4 skinless, boneless chicken breast halves

Directions

  1. In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
  2. Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
  3. Lightly oil the grill grate. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear.

Spiced Quinoa 

Ingredients

Original recipe makes 2 cups…

1 tablespoon olive oil

1 small onion, chopped

1 clove garlic, minced

3/4 cup quinoa

1 1/2 teaspoons curry powder

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon cumin

1/4 teaspoon cinnamon

1 1/2 cups unsalted chicken broth (or vegetable)

1 (15 ounce) can organic garbanzo beans, drained and rinsed

1/2 cup toasted pine nuts (or walnuts)

1/2 cup raisins

Directions

  1. Stir together the olive oil, onion, and garlic in a saucepan over medium heat until the onion has softened and turned translucent, about 5 minutes. Stir in the quinoa, curry powder, salt, pepper, cumin, cinnamon, and chicken stock. Bring to a boil, then reduce heat to medium-low, cover, and simmer 20 minutes until the quinoa is tender.
  2. Once the quinoa has finished cooking, stir in the drained garbanzo beans, toasted pine nuts, and raisins. Serve warm or cold.

5 Red Foods To Boost Heart Health

February is American Heart Month.
Try these 5 red foods to boost your heart health.

1) Tomatoes….loaded with lycopene a powerful antioxidant;linked to reducing heart disease. Tomatoes are also a great source of potassium and vitamin C.

2) Strawberries….this heart shaped fruit protects your heart by increasing HDL (your good cholesterol), lowering your blood pressure, and guarding against cancer. Strawberries are also packed with vitamin C, fiber, and antioxidants. For a cost savings try frozen strawberries during these cold winter months.

3) Red bell peppers…a good source of fiber, vitamin A, vitamin C, and lycopene – all helping to reduce heart disease risk.

4)Tart cherries / tart cherry juice….the bright red color comes from anthocyanins – a powerful antioxidant that reduces inflammation, giving both heart benefit and muscle / joint benefit.

5) Red grapes…high in resveratrol, a flavonoid that gives red grapes their color. This flavonoid helps reduce heart disease.

 

Heart Rate Monitors

Your heart rate and exercise……very valuable information. Your heart rate in an exercise bout will determine not only the number of calories you burn but what your body predominantly uses as fuel (fat vs carbs).
Don’t rely on a buddy who is going through the same workout as you, to give you the calorie burn for that workout. You are two different people with two different heart rates. What may be challenging (raising your heart rate) to you may not be challenging to your friend and your heart rate will reflect that.
Invest in a heart rate monitor that shows calories, average heart rate, and maximum heart rate. There are more advanced heart rate monitors and other means of tracking calorie expenditure (such as the Bodybugg); invest in what is best for you and your needs.

For more nutrition related information like our Facebook page, DNA Performance & Nutrition, https://www.facebook.com/pages/DNA-Performance-Nutrition/

Resolutions

We all have big goals and January 1st marks the special date we set these goals.  But come the end of January some of our goals may have fallen to the wayside.  There are a couple of things I want you to think about.

Did you set too many goals?

Were your goals actually attainable?

There are several reasons why we “fall off the wagon”

No Focus – Without a well defined goal why are you putting effort into finding healthy food choices, working out, planning, etc?

No Priorities – You may have a goal but it is at the bottom of your list.  Prioritize your goal and the action steps needed to reach that goal.

No Support System – Do you have a workout buddy or a supportive spouse or friend?

No Accountability – Who is holding you accountable to your food choices and exercise regimen?  Do you have accountability to your real calorie burn during workout?

No Patience – It did not take you 21 days to put on 15# so don’t expect to lose 15# in 21 days and actually keep it off.  Sustainable weight loss occurs with a TRUE lifestyle change – not a crash diet.  Say this quote with me, “slow and steady wins the weight loss race.” Throw away the Biggest Loser mentality.

No Planning – You need to plan ahead by packing and preparing food.  OR have a plan for what you will get while out to eat by looking up the nutrition facts for the restaurant you are going to and feel confident in your healthy choice.

No Balance – Get rid of the all or nothing mentality.  Plan one cheat meal per week.  Know that you will eat cake, drink wine, have potato chips again sometime in your life BUT if you have a goal you MUST LIMIT the frequency.

Challenges

1)      Don’t set too many goals / resolutions at one time.  Tackle one at a time.

2)     Set a goal at each quarter of the year not just January 1st.

3)     Set your phone or mark your calendar for April 1st, July 1st, and October 1st in the subject set a resolution or goal.