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Most of us believe that age related diseases like high blood pressure, heart disease, arthritis, adult onset diabetes, stroke, cancer, etc are the inevitable consequences of aging, but we are now finding out that this is not necessarily true. We actually have a lot more control over how we age than you might think. Healthy aging is mainly the result of how we “communicate” with our genes — through our diet, our lifestyle and the environment we bathe them in. Healthy habits nurture healthy genes.

When most of us think of genes, we think of the ones that determine particular characteristics such as whether we have brown hair, blue eyes or long legs, or those that predict specific childhood diseases. These genes are “fixed”, but are only few in number. By far the vast majority are the thousands of genes that direct all of our biochemical processes and that render us susceptible to the many chronic diseases so many people are experiencing today.

While we are each born with a set of genes — a baseline set of conditions which we can’t change — we can change how they are expressed. This means that most genes in and of themselves do not create disease. Rather, the likelihood of developing disease and disability is determined by the way we live our lives and by the choices we make. You may have the genes for and be susceptible to heart disease or diabetes or arthritis, but that doesn’t necessarily mean you will get those diseases. In other words, these genes do not cause disease per se unless they are thrust into a detrimental environment, one conducive to expressing these genes as chronic disease.

There are multiple factors in your diet, environment and lifestyle that affect your genes and how you age. Many of these are within your control. Of all the factors, diet is the easiest to control and probably the most important determinant of how our genes are expressed.

A revolutionary new science, Nutrigenomics, is showing how different foods may interact with specific genes, how food “talks” to our genes and how our genes express themselves after the conversation. It is confirming that food provides potent dietary signals that directly influence the metabolic programming of our cells and modify the risk of common chronic diseases. It is telling us that food is information, that it contains “instructions” which are communicated directly to our genes.

Armed with this information, your genes commandeer various metabolic actions and affect millions of critical biological processes, including cholesterol levels, aging, hormone regulation, weight gain and loss, and much more. Eat the right foods and they will send instructions to your genes for good health. Eating the wrong foods however, sends messages for disease.

What we are finding out is that there is so much more to food than just the nutrients we have discovered thus far. Real food is packed with thousands of compounds which have a complex and dynamic relationship with one another and your genes. With processed foods however, these micronutrients have either been altered or are missing, and therefore they can never deliver the same beneficial messages to your genes. Just as a computer program won’t function well when it gets fed bad data, neither will your body. Once you understand that food is “data” or complex information that the body uses to direct the multifaceted actions that keep us vibrantly alive, it’s easy to understand that loading up on junk food is like taking the fast lane to a giant system failure.

Foods loaded with sugar, trans fats and chemicals, and foods processed beyond recognition, are simply “bad data” for human consumption. I call these “food-like substances” because they are not real food. If you eat these regularly, your body stops working properly.

It makes perfect sense, when you think about it. When you bathe your genes in an unhealthy environment, like the one created when you eat junk food, your genes “miscue” metabolic actions that can trigger disease. For example your body responds to “food-like substances” as if they are “foreign bodies”. This prompts an inflammatory response as your body tries to protect itself. Over time, continued consumption can lead to the development of a low grade chronic inflammatory condition which is now becoming recognized as an important precursor to a variety of more serious forms of illness.

Bottom line: the food you eat affects the functioning of your genes.

Here are 10 ways to improve the “conversation”.

1. Eat real food i.e. fresh, whole, unrefined and unprocessed food

Food is more than a delivery system for nutrients containing protein, fat, carbohydrates, vitamins, minerals and phytonutrients. Real food is more than the sum of its parts, it’s about how it all works together, about the integrity of the information or the total message. Although you should know how to read food labels, most real food does not come with a label …vegetables, fruits, nuts, seeds, wild fish, organic chicken and eggs etc.

2. Be close to nature

Although there is no one right diet for everyone (as we are all different), try eat as close to nature as possible because the further removed food is from its source the less good data it will contain, and the more likely it is of being a “food-like substance” and not real food.

3. Select fruits and vegetables in a wide variety of colors

4. Buy fresh

Buy fresh foods whenever you can, preferably organic and locally grown if possible. Fresh foods are better than frozen foods, which are better than canned foods.

5. Stop eating when you are 80% full

6. Be skeptical of foods that come individually labeled with a health claim

Most healthy foods don’t need a health claim. Have you ever seen a health claim on a bunch of broccoli or on a box of blueberries?

7. Be wary of foods you’ve seen advertised as the vast majority of these are processed foods

8. Be careful of obsessive calorie counting

Figuring your diet simply in terms of calories or even percentages of protein, fat and carbohydrate, can inadvertently deprive your body of the “complete” messages that real, whole foods provide .

9. Enjoy your food, preferably in the company of people you love

10. Don’t waste your time feeling guilty if you ate the “wrong” thing

As part of a healthy food diet, we should drink about eight cups of water a day. But when you’re used to drinking pop by the gallons and coffee loaded with sugar and cream, plain water can be very boring – and it’s hard getting it down.

Here are a few ideas on how to make water more interesting so you can drink lots and stay healthy.

1. Buy bottles of water and keep them chilled in your refrigerator

Believe it or not, your mind will treat water in a glass as boring and make it difficult to drink. But from a water bottle it is not only easier to swallow, but your mind treats it as a drink and not just water.

2. Delicious fruit slushy

Crush a couple trays of ice cubes in a blender along with four or five strawberries or half a cup of raspberries and enjoy a delicious fruit slushy. You can use any flesh fruit or combination and get really creative.

3. Herbal teas

Enjoy the many flavors of herbal teas and benefit from their nutritional values while taking in your daily water quota. There are flavors to suit every preference and most of them taste so great that you don’t need to add a sweetener. They also quench your hunger and can aid in losing weight.

4. Lemon juice

Add a capful of pure lemon juice to a one-liter bottle of water and get a refreshing and thirst quenching drink. You can drink it down easily and its slightly tart flavor tastes great. Lemon juice is a great way to help keep your cholesterol levels in line.

5. Make Popsicles

by adding some pure fruit juice to a jug of water Pour the mixture into either Popsicle trays or ice cube trays and then freeze them. It will be really easy getting your water quota when you’re chomping on these instead of a calorie snack while enjoying your movie.

6. Diet jello

It makes a great calorie-free desert while at the same time adding to your water intake. This is another way that you can really enjoy your water.

7. Coffee

is always a great way to enjoy drinking water. You can deck it out with sugar and cream or drink it black or add your favorite incentive.

8. Plain ice cubes

are everyone’s favorite crunch snack and a great way to build up your water supply for the day. There are no calories and it’s really inexpensive.

9. Pure fruit juice

is a tasty and nutritional drink that not only meets your daily dietary needs but also adds to your water intake.

10. Hot chocolate

is everyone’s favorite hot drink in winter and it’s a perfect way to add to your daily water intake. Dress it up with marshmallows or drink it plain but either way it’s another way of drinking water.

So you see, there are lots of ways to enjoy water besides drinking it plain – and really no reason to fall short of your daily requirement. Enjoy!

We’re paying more these days not only at the gas pump but also at the grocery store. Blame it on rising oil prices, disappointing crop yields, global warming, and/or the weak dollar. Robert Earl, director of nutrition policy for the Grocery Manufacturer Association, says there are many factors affecting food prices.

What it all means is that shoppers are looking for ways to save money when they’re food shopping without sacrificing nutrition.

Here are 10 simple strategies to beat the rising cost of food and help your grocery dollars go further:

1. Buy produce in season

Check the food section in your newspaper to find the best buys for the week, based on fresh produce in season. Food in season is usually priced to sell.  

During the summer months, corn on the cob can cost as little as 10 cents an ear; at other times of the year, it may cost 10 times as much. Also, shop your local farmers’ market for great deals on local produce; the prices won’t include shipping costs.

2. Use sales and coupons

Planning meals around what’s on sale can lower your grocery bills, especially if you also use coupons (make sure they’re for item you would buy anyway). Sunday newspapers are full of coupons and sales circulars to get you started. It’s also a good idea to stock up on staples when they’re on sale. "Buy one, get one free" is basically a technique to get you to buy twice as much as you need at half the price. At some markets, though, the product rings up half-price — so you don’t have to buy more than one to get the savings. Use your freezer to store sale items that can be used at a later date.

3. Brown-bag it

 Making lunch and taking it with you is a great money-saver and an excellent use of leftovers for meals at work, school, or wherever your destination. "Packing your lunch not only saves you money, but you can control all the ingredients so they are healthy and low in calories," says Diekman, who is nutrition director at Washington University. Pack a simple sandwich, salad, soup, wrap, and/or a hearty snack of cheese. Use freezer packs and containers to keep food at the proper temperature unless you have access to a refrigerator.

4. Think frozen, canned, or dried

Next time you’re gathering ingredients for a recipe, try using frozen, canned, or dried foods. They may be less expensive than fresh, yet are equally nutritious. Produce is typically frozen, canned, or dried at the peak of ripeness, when nutrients are plentiful. Fish and poultry are often flash-frozen to minimize freezer damage and retain freshness. With frozen foods, you can use only the amount you need, reseal the package, and return it to the freezer. If it’s properly stored, there’s no waste. Canned foods are often sitting in a bath of juice, syrup, or salty water, and usually require rinsing. Dried fruits are concentrated in flavor and a great substitute for fresh fruit. Also consider using powdered or evaporated versions of milk in soups, casseroles, mashed potatoes, or desserts. Buy the form that gives you the best price for your needs. 

5. Save on protein foods

When possible, substitute inexpensive, vegetarian sources such as beans, eggs, tofu, and legumes for more expensive meat, fish, or poultry. Eat vegetarian once a week or more to increase your consumption of healthy plant foods while saving money.  Eggs are an excellent, inexpensive source of protein that can be eaten for breakfast, lunch or dinner. You could also try using a smaller portion of meat, fish, or poultry and extending the dish with whole grains, beans, eggs, and/or vegetables. 

When you do buy meat, choose smaller portions of lean cuts. For example, lean cuts of beef are those that include the terms "loin" or "round." (You can tenderize lean cuts of meat mechanically or by marinating it.) You can also buy a whole chicken and cut it up instead of paying the butcher to do it for you, or buy the cheaper "family pack" and portion it into airtight freezer bags.

6. Waste not, want not

Before you toss perishable food into your grocery cart, think about exactly how you’ll use it. The Environmental Protection Agency estimates that Americans generate roughly 30 million tons of food waste each year. Using leftover vegetables, poultry, or meat in soups, stews, salads, and casseroles minimizes cost and demonstrates your creativity in the kitchen. For example, have a roasted chicken for dinner one night, and use the leftovers for dinner the next night. Try topping a bed of fresh greens with vegetables, fruits, and slices of leftover chicken. Add a loaf of whole-grain bread, and presto! You’ve got a nutritious meal in minutes. You can also eat leftovers for breakfast or take them with you for lunch. 

7. Go generic

Consider buying store brands instead of pricier national brands. "All food manufacturers follow standards to provide safe food and beverage products of high quality," says Earl. Many grocery companies buy national-brand products made to their specifications and simply put their own label on the products. Read the ingredient list on the label to be sure you’re getting the most for your money. Ingredients are listed in order by weight. So when you’re buying canned tomatoes, look for a product that lists tomatoes, not water, as the first ingredient. Also look for simpler versions of your favorite foods. For example, buy oatmeal or simple flaked or puffed cereals that contain fewer additives and are less expensive (and often healthier) than fancier cereals.

8. Buy prepackaged only if you need it

Unless you have a coupon or the item is on sale, buying prepackaged, sliced, or washed products comes with a higher price tag. Still, people living alone may find that smaller sizes of perishable products or bags of prepared produce eliminate waste and fit their needs best, despite the extra cost.  You can also save money (and boost nutrition) by passing up the aisles with processed foods, cookies, snack foods and soda.

9. Buy and cook in bulk

Joining a bulk shopping club, like Sam’s or Costco, can be cost-effective if you frequent the club regularly. Bulk purchases can be a great way to save money — as long as they get used. You might also look in your community for shopping cooperatives that sell food in bulk at a substantial savings. Cooking in bulk can save both money and time, says Tallmadge. "Prepare food in bulk and freeze into family-sized portions, which saves time in the kitchen," she suggests. For example, making a big batch of tomato sauce will less expensive (and probably tastier) than buying some.

10. Plant a garden

For benefits that go beyond cost savings, plant your own produce. There’s nothing better than a summer-fresh tomato from the garden. Tomatoes even grow well in containers if you don’t have space for a garden, and some neighborhoods offer community gardening spaces. Start small, and see how easy it is to grow fresh herbs or a few simple vegetables. And if you invest a little time in freezing or canning your harvest, you can enjoy summer’s bounty all year long.

After spending too much time and money at the local Jamba Juice, I decided it was time to take my own blender out of hiding. I’ve spent the last year trying out recipes, force feeding my friends experimental drinks, and –finally- discovering how to make a pretty amazing smoothie.

You don’t need a recipe to make a killer smoothie. But, you do need to follow some basic concepts. Here’s what I’ve learned:

Store frozen fruit

In cold drinks, frozen trumps fresh. Keep frozen strawberries, blueberries, and bananas in your freezer at all times. Frozen fruit will keep your smoothies icy and will taste good no matter what’s in season. Surprisingly, frozen fruit almost always tastes better than fresh fruit when added to a frosty beverage.

Use frozen drink concentrate

Unfortunately, most home blenders don’t crush ice very well. Unless you’re willing to shell out four hundred bucks for a fancy contraption, frozen drink concentrate is the secret to making killer smoothies. Add half a can of frozen juice concentrate to your blender (Dole’s Pine-Orange Banana is a great one to start with). Then, just add other fruits, juices, and dairy products. Don’t add the suggested amount of water or you’ll negate the frosty effect.

Crush your own ice

When a recipe absolutely needs ice, crush the ice yourself before throwing it in the blender. Use the ice crusher on your fridge or resort to the traditional method of banging the ice bag against something solid. Taking a few minutes to pre-crush is better than finding huge ice cubes floating around in your smoothie.

Add dairy

If you’ve ever tried a Jamba Juice all-fruit smoothie, you probably asked yourself “what’s missing?” The answer is the dairy. Adding a little bit of dairy to your smoothie will make it taste rich and finished. You don’t have to load it up with ice cream (although, ice cream will make it taste amazing it will also negate any health benefits). Try throwing in a cup of non-fat yogurt or add in a few Tablespoons of milk. If you don’t think you’ll be able to taste it, give it a try. A little bit of dairy can make a huge difference in taste.

Don’t forget the bananas

Second only to dairy is the banana. While most fruits used in smoothies are rather acidic (think: orange juice, raspberries, etc.), bananas even out the taste. They add richness and balance. To freeze bananas ahead of time, slice them into thin rounds. Place the rounds on a cookie sheet and freeze until solid. Scrape the banana slices off the cookie sheet and store in an air-tight Tupperware container until you’re ready to use them.

Order matters

Don’t throw all of your ingredients in to the blender at the same time. Adding them in order will give your smoothie the ideal texture will let everything blend just right. First, crush and add your ice. Second, add any whole fruits. Third, put in the frozen fruit concentrates. Fourth, pour in the fruit juices. Finally, add the dairy. Blend for a few seconds between each step.

Forget the vitamins

Smoothie joints add vitamins so that their customers feel extra healthy when ordering a drink. Don’t make this mistake at home. Swallowing a vitamin takes half a second – crushing a vitamin into your smoothie will mess with the entire flavor of your drink, always in a bad way. When a Jamba Juice employee says “actually, vitamins aren’t recommended with that smoothie,” what he’s really saying is “that smoothie doesn’t taste strong enough to mask the bad flavor of the vitamin.” Be warned.

Create balance

A smoothie made from raspberries, cranberries, and ice will taste too acidic. A smoothie made from bananas and yogurt will taste too bland. Smoothies need to balance sharp citrus flavors (orange juices, berries, etc) with calming tastes (bananas, dairy, etc.) When making a smoothie be sure to add at least one acidic ingredient and one calming ingredient. Your taste buds will be pleased.

Serve in a margarita glass

Alright, so this one might be a little much. Presentation isn’t everything…but it can give your smoothie some style. If you’re serving smoothies at a party (or just want to treat yourself) pouring them into fancy glasses is a lot more fun.

Top with a straw

Even if you serve your smoothie in an old office mug, this step is actually important. For some reason, using a straw will greatly improve your smoothie-drinking experience. Smoothies are too thick without a straw. Try sipping from the edge of the cup and you’ll end up with a smoothie ‘stash. They’re easier to drink with a straw and I honestly think they taste better that way too.

Once you experiment with these basic concepts, you won’t really need to use a recipe. But, if you’re dying to take the easy way, check out our smoothie recipes. Yum.

Nature offers many sweet choices for eating well: juicy red cherries, plump purple plums and luscious tangerines — just to name a few. In fact, all fruits fit into a colorful and healthy diet.  You can enjoy fresh fruits as they come: whole or perhaps sliced. But with minimal work, you can transform fresh fruit into lively snacks, side dishes, desserts and meals. Here are 10 ways to reinvent and rediscover these sweet options.

1. Grilled fruit slices

Cut apples, pears or peaches into chunks, brush lightly with canola oil and sprinkle with cinnamon. Place on skewers or wrap in foil. Grill on low heat for 3 to 5 minutes.

2. Peach honey spread

In a bowl, add 1 sliced peach, 2 tablespoons honey and 1/2 teaspoon cinnamon. 

Mash with a fork until the mixture is the consistency of chunky applesauce. Serve as a topping for pancakes or French toast, or serve it over roast chicken or pork.

3. Lemon-lime fruit dip

Mix together 1/2 cup low-fat, sugar-free lemon yogurt, 1 teaspoon fresh lime juice and 1 teaspoon lime zest. Serve with pineapple chunks, strawberries, diced kiwi, sliced bananas and grapes.

4. Frozen fruity pops

In a blender, add sliced strawberries and bananas, 1/4 cup orange juice, and 3/4 cup low-fat strawberry yogurt. Blend until smooth. Pour into 2- to 3-ounce molds or paper cups with sticks placed in the centers. Freeze for 3 hours or until completely frozen.

5. Romaine and fresh strawberry salad

Combine 2 cups romaine lettuce and 1/2 cup sliced strawberries in a bowl. Drizzle with 1 1/2 tablespoons raspberry vinaigrette dressing and toss well. Sprinkle with 1 tablespoon cashews.

6. Blueberry-banana smoothie

In a blender, add 2 fresh or frozen bananas, 1/2 cup fresh or frozen blueberries, and 1 cup low-fat vanilla yogurt. Blend until smooth.

7. Plum salsa

Mix together 1 cup chopped plum, 1 teaspoon dried cilantro, 2 tablespoons chopped onion, 2 teaspoons cider vinegar, 1/4 teaspoon hot sauce and 1/8 teaspoon salt. Serve with roasted or grilled chicken breasts.

8. Broiled fruit kebabs

Thread cubed fruit, such as cantaloupe, pineapple, mango or honeydew, onto skewers. Place skewers on a baking sheet and sprinkle with brown sugar. Broil until slightly bubbly, about 2 minutes on each side.

9. Berries a la mode

Place 2 cup berries, such as raspberries, blueberries or strawberries, in a baking dish. Sprinkle with 1/8 teaspoon cinnamon and 1/3 cup low-fat granola. Bake at 350 F until fruit is bubbling, about 30 minutes. Top each serving with 1/2 cup fat-free vanilla ice cream.

10. Mango salsa pizza

Mix together 1 cup chopped red or green bell peppers, 1/2 cup chopped onion, 1/2 cup chopped mango, 1/2 cup chopped pineapple, 1 tablespoon lime juice, and 1/2 cup fresh cilantro. Spread over a 12-inch prepared pizza crust. Bake at 425 F until the toppings are hot and the crust is browned, about 5 to 10 minutes.

If you haven’t given nutrition much thought, you may want to start now. While many factors need to be considered when discussing an athlete’s performance– nutrition is among the most important variables. Research clearly demonstrates the beneficial effects of good nutrition on athletic performance. Proper nutrition can make you a better player by giving you an edge. It can be the difference between winning and losing.

Whether you are on the 2008 Olympic team going to Beijing, a high school or college athlete, or an active adult, these tips can make a difference in your performance and overall well being. Here are 10 simple ways to work good nutrition into your daily life.

1. Devour Breakfast!

Your mother was right: breakfast is the most important meal of the day. Don’t start the day with an empty fuel tank. The Men’s Olympic Volleyball Team practices every morning and lifts weights in the afternoon. If the players don’t eat an adequate breakfast, they will not have enough energy for a quality practice. Replenish your energy stores to ensure adequate fuel for competition or training. Have both carbohydrate and protein in your breakfast. Protein will help maintain your glucose levels throughout the morning and stave off hunger, while carbohydrates will provide needed energy. Pancakes with syrup, whole grain toast with jam, and orange juice are good breakfast choices. Add low fat yogurt, skim milk, lean sausage, eggs, or egg whites for protein.

Other healthy options include:

• Low fat yogurt and fresh fruit
• Smoothie made with fruit and low fat yogurt
• Whole grain cereal with skim milk and fruit
• Vegetable omelet with whole wheat toast and orange juice
• Scrambled eggs and one-half of whole wheat bagel

2. Smart Pre-workout Nutrition

This concept goes hand in hand with the importance of eating breakfast, depending on the time of day you practice. If training is in the afternoon–perhaps several hours after your last meal–your pre-workout nutrition becomes even more vital. Don’t begin practice with a carbohydrate deficit or you may experience slower reflexes, reduced stamina, weakened muscle response and loss of focus. (For volleyball players, this translates into a slow arm swing, lower vertical jump, and poor reaction time.) Plan ahead. Keep snacks on hand that are high in carbohydrates and light on protein and saturated fat:

• Any fruit: bananas, apples, applesauce, pears, oranges, melons, berries, grapes, tomatoes, smoothies
• Light sandwich: turkey (hold the mayo), chicken, peanut butter and jelly, etc.
• Grains: cereal, bagel, English muffin, tortillas, pita pocket.
• Sports drinks or light fruit juice.
• Energy bars: All energy bars have varying amounts of carbohydrates, protein and fat, so look at the label and know what you’re consuming. Also, consider drinking a full glass of water to help break down nutrients and aid absorption. If you eat energy bars often, consider varying the brands so you don’t tire of the same bar and skip food all together. Remember, energy bars are not candy bars, so don’t expect them to taste like such, although many do taste good. The point is sometimes you need to disregard your taste buds for the good of your nutrition.
• Other: skim milk, low fat yogurt, graham crackers, pretzels

3. In-workout Nutrition

If your workout or competition lasts more than one hour, carbohydrate consumption during activity may help your stamina if you start to feel sluggish or fatigued. I provide some light carbohydrate options for consumption during competitions to ensure adequate energy for maximal jumping and spiking. Of course, the extra boost of energy will help you in whatever sport you play.

Good carbohydrate options include:

• Sports drinks
• Small portions of carbohydrate-rich energy bars and,
• Carbohydrate gels

Always pay attention to how your body feels. Although many variables may play into this "feeling," nutrition is often a contributing factor, and one that can easily be addressed at the time.

4. Manage Your Post-Workout Recovery

After a workout or competition, it is essential to replenish your energy stores. Consume enough carbohydrates to replace that day’s depletion and prepare for your next training session. Add a sufficient amount of protein to help muscle and tissue repair. Since cells are more receptive to carbohydrates and protein during the 60 minutes immediately after exercise, don’t wait too long to indulge. Depending on your body weight, you should consume between 50 to 75 grams of carbohydrates and 10 to 20 grams of protein within the first hour after training. You should establish a habit of consuming carbs and protein immediately after your workout before being concerned with the specific amounts.

5. Hydration

Proper hydration is key to good nutrition. The body needs water to function, especially during intense training or exertion. Dehydration of as little as 2 percent body mass can:

• Decrease muscular strength
• Decrease muscular endurance
• Decrease anaerobic work capacity

Dehydration of 3 to 5 percent can result in increased risk of muscles cramps and heat exhaustion. Be sure you start practice and competition with optimal fluid levels to help delay or minimize dehydration. A good indicator of hydration is actually urine. Ideally, urine should be clear to light yellow (lemonade color). If your urine is darker yellow (apple juice color), it means you are dehydrated and need to replenish your fluids. You can also easily monitor fluid loss and adjust your intake accordingly by weighing yourself before and after exercise. The majority of your hydration should come from water; however, sports drinks can help replace electrolytes which are lost during exercise.

6. Build a Strong Immune System

I travel around the world with the Men’s Olympic Volleyball Team and have found that the best way to prevent
illness during a rigorous travel and training schedule is to have a strong immune system. Eating right can help accomplish that goal.

Stay healthy by stocking your diet with:

• Antioxidant-rich foods
• Vegetables, especially green leafy veggies and broccoli, cauliflower, asparagus and carrots
• Fruit, especially berries, apples, and oranges
• Omega-3 and mono-unsaturated fats found in fish, nuts, and seeds.
• Healthy fats; all fats are calorie-dense, so choose healthy fats such as avocados, olives, raw nuts/seeds,
  
• and ground flaxseed to meet your caloric needs
• Lean proteins, including: chicken breast (skin removed), turkey breast (skin removed), egg whites, fish
  
• fillet, shellfish, lean beef (top round), tuna (canned in water), non-fat cottage cheese and beans (black
  
• beans, kidney, chick peas or lentils)
• Fish and seafood, eggs, lean meats, low-fat dairy, legumes/beans, nuts and tofu.

7. Eat Small Amounts More Frequently

Instead of sitting down for three large meals a day, you should break it up by eating six "mini-meals" throughout the day. Eating every three to four hours (starting with breakfast) can improve lean body mass and decrease fat.
Also, you can increase the intensity of your workouts and balance your metabolism by providing a steady amount of sugar. This doesn’t mean actual packets of sugar or sugar-rich candy. Instead try fruits, berries or nuts.

8. Be Smart About Supplements

Take them at your own risk. Supplements are unregulated by the FDA so there is no guarantee that what is on the label is in the product or vice versa. Manufacturers often make unsubstantiated claims to entice athletes to use their products, so do your research before adding any supplement to your diet.

There are three certifications that supplements can obtain in order to boost their credibility (keep in mind, this still does not confirm ultimate effectiveness):

• USP: (www.usp.org/USPVerified/dietarySupplements)
• Consumer Lab: (www.consumerlabs.com)
• NSF: (www.nsf.org/Certified/GMP/listings.asp)

A multivitamin is generally OK, but don’t "mega dose" on single vitamins or minerals unless directed by your physician.

9. Carbohydrates Are Your Friend

Some people believe carbohydrates should be significantly reduced or eliminated due to the promotion of low-to-no carbohydrate diets such as Atkins. However, for athletes, carbohydrates are extremely important and should comprise 50 to 60 percent of your daily caloric intake. Explosive activities–including volleyball, basketball, and football–activate the creatine phosphate system, which is fueled by carbohydrates. Not only are carbohydrates important for optimal physical performance, but they help you concentrate, focus, and stay mentally sharp. You must consume enough carbohydrates to replace that day’s depletion and to prepare for your next training session.

Good carbohydrate choices include:

• Breads: bagel, dinner rolls, English muffin, pita pocket, sliced bread
• Cereals: bran, unsweetened, granola, oatmeal
• Grains: low fat muffin, pasta, pancakes, rice, crackers
• Vegetables: baked beans, corn, peas, potato
• Whole grains whenever possible as they are packed with vitamins, minerals, and phytochemicals that have
  

powerful antioxidant properties that you can’t get from white bread

10. The Powerful Powers of Protein

Athletes need high levels of protein (15 to 20 percent of daily caloric intake) to help repair and rebuild muscles broken down by physical activity and to aid in carbohydrate storage. An athlete’s elevated protein requirements can usually be met by a well planned diet (supplements are not typically necessary):

• Excellent protein sources include poultry, turkey, beef, pork, fish, low fat cheese, legumes (black, kidney, pinto beans, and chickpeas), egg whites, and soy products such as tofu
• Although adequate levels of protein are important, keep in mind that excess protein is simply extra calories either burned for energy or stored as fat.
• When it comes to fuel, protein is less efficient than carbs. Get enough protein from your diet so your body doesn’t break down muscle to use the protein for fuel.

Protein from both food and supplements increases your need for water. Since your kidneys require more water for protein metabolism, individuals with liver or kidney problems are susceptible to negative effects of excessive dietary protein. Without proper nutrition, an athlete’s body will succumb to injury, illness, poor performance, and fatigue. You don’t have to be a "health food nut" or nutrition expert, simply implement some of the above concepts into your daily routine and you’ll notice a positive difference in your energy levels and athletic performance.