Welcome to the nutrition page. Below is Coach Muth’s healthy eating plan for the CC team. The closer you can stay to this, the better.
We will also post easy, healthy recipes on this page for our runners and their families to try. Feel free to post your own favorite, healthy recipe.
Yorkville Cross Country’s Healthy Eating Plan
1. Eat four times a day
2. Not meant to lose weight but lower body fat and raise lean mass volume.
3. Cut down sugar and fats, up on healthy foods
4. Bring lunches to school or eat only deli food.
• No Pop
• No fast food (Subway or Jimmy Johns are ok)
• No fried foods or greasy foods
• No Candy
• Lots of water (Green Tee, Propel, Gartorade etc.)
Good things to eat:
Turkey – 99% fat free
Chicken – 99% fat free
Beef – 99% fat free
Vegetables and fruits are very good for you.
Potato’s—mashed, baked, scalloped—are great
Rice, noodles, pasta’s, bagels, breads, muffins—whole grain or wheat
Fish and seafood—great but not if it is fried
Soups are good but not cream of soup (example cream of broccoli, cream of rice and so on)
Buy less/low fat—mayo, salad dressing, milk, egg whites, and yogurt
Cut down, but not out of diet: cheese, cream cheese, sour cream
Margarine not butter
A good breakfast choice is oatmeal or a wheat muffin with 1% milk
A good snack after you run or lift is nuts or protein bars or foods with high protein.
Commit to this and it will make a difference in your speed, endurance and recover. It’s not going to be easy, but it will make a difference.
Yorkville Cross Country No. 1!! 
My wife and I made a really tasty spaghetti last week:
1 lb ground turkey
Ragu Chunky Sauce—More than a full serving of veggies in every half cup (or your fav. sauce)
Barilla PLUS spaghetti
Mushrooms
Boil water and cook pasta according to instructions. Drain.
Brown the turkey in a pan. Once almost brown, add mushrooms for a few minutes until hot. Add sauce.
Combine and enjoy.
Great source of low-fat protein, omega-3′s and veggies!
Made a really nice salad that filled me up tonight for dinner:
Grilled Portobello Salad
• Romaine hearts, cut (or favorite dark, leafy green)
• low-fat garlic croutons
• low-fat Italian dressing
• 2 portobello mushrooms, grilled, cut (could also use crimini)
Grilled portobello: drizzle with olive oil on both sides. Grill for 3-4 minutes over medium-high heat, or until hot. Salt and pepper to taste.
Combine salad ingredients. Cut grilled portobello into strips, and top them on the salad.
This recipe looked so good (from http://www.thegoodmoodfoodblog.com)
Balsamic Chicken with Avocado and Radish Salad (Serves 2)
1. 2 Free Range Chicken Breasts.
2. 1 Avocado.
3. 6 Baby Radishes.
4. A Large Handful of Oak Leaf Lettuce Leaves.
5. 1 Red Onion, cut in half and sliced wafer thin.
6. 1 Small Garlic Clove, Peeled and Minced.
7. 1 Teaspoon of Wholegrain Mustard.
8. 2 Tablespoons of Balsamic Vinegar.
9. 6 Tablespoons of Extra Virgin Olive Oil.
10. The Juice of Half A Lemon.
11. A Good Pinch Of Coarse Sea Salt and Freshly Ground Black Peppercorns.
If you have the time to marinade the chicken breasts overnight, by all means go ahead. Remove any fat from the breasts and place in a zip loc baggy. Pour in 1 Tablespoon of Balsamic Vinegar, 3 Tablespoons of EV Olive Oil, the Juice of half a Lemon, and a pinch of Black Pepper, seal and give a good shake!
In a jar, bowl, or whatever you want to make your dressing in, combine, 1 Tablespoon of Balsamic Vinegar, 3 Tablespoons of EV Olive Oil, Garlic, Wholegrain Mustard, and a pinch of Sea Salt. Whisk or shake to combine, set aside and prepare the salad.
Place a good handful of lettuce leaves on each plate, and scatter with the red onion.
Slice the Avocado in half and remove the stone, spoon out the green flesh and slice into thin strips, arrange on top of the salad. Cut the baby Radishes into quarters and place on the outside of the plate.
Heat a large frying pan (I would use a griddle pan if I had one!) till just before it begins smoking and place the breasts on, you shouldn’t need any extra oil as Olive Oil is used in the marinade. Cook for approx 4-5 Minutes either side, remove from the heat, let it rest (if you can wait…) and slice into thin strips. Arrange on top of the avocado and using a spoon dribble the dressing over the salad.
Lean meats: 10 tips for low-fat cooking
Content by http://www.MayoClinic.com
Meat and poultry are favorite sources of essential protein yet they can be high in fat, especially unhealthy saturated fat and cholesterol. Because of this, most healthy diets recommend just modest amounts of these nutritious foods. Knowing how to pick the right cuts of meat and practicing low-fat cooking techniques can cut unnecessary fat from your diet and help you achieve your healthy eating goals. These 10 tips can help.
* Choose lean cuts of meat and poultry. The leanest poultry choice is white meat from the breast of chicken or turkey, without the skin. Lean cuts of beef include round, chuck, sirloin or tenderloin. Lean pork includes tenderloin and loin chops.
* Check labels on ground meat. When buying ground beef, look for packages with the highest percentage lean meat – 90 percent or higher. Most grocery stores offer several types of ground beef with varying percentages of lean meat by weight.
* Try low-fat ground turkey or chicken breast meat. Ground poultry can have as much fat as ground beef has, or more, because it often includes dark meat and skin. To make the leanest choice, choose ground breast meat, or look for low-fat ground chicken or turkey.
* Select meat with the least amount of visible fat. Marbled meat is streaked with fat. Select beef that is labeled “Choice” or “Select” instead of “Prime” – which usually has more fat.
* Trim off any visible, solid fat from meat and poultry. This includes the skin on poultry. When roasting a whole chicken or turkey, leave the skin on during cooking, but remove it and the fat underneath before eating. Also, remove any visible fat from pork and beef after cooking.
* Choose low-fat marinades. Marinades can enhance flavor, tenderize meat and keep food moist while cooking. Choose low-fat marinades, such as mixtures of herbs or spices with wine, soy sauce, cider vinegar or lemon juice.
* Use low-fat cooking methods. Low-fat cooking methods include grilling, broiling, roasting, sauteing and baking. When cooking meat in your oven, be sure to put the meat on a rack within a baking pan so that the fat drips away.
* Cook meat in advance. Make soups, stews and other dishes in which you boil the meat in liquid a day or two in advance and then refrigerate it. As the dish chills, the fat hardens on the top and you can easily remove the fat.
* Drain fat after cooking. After cooking ground meat, drain the fat from the pan and rinse the meat with hot water. Blot the meat with a paper towel to remove the water.
* Watch serving sizes. Reducing your portion size of meat and poultry further reduces your fat and cholesterol intake. Three ounces of meat is about the size of a deck of cards. Three ounces also equals 1/2 of a boneless, skinless chicken breast, 1 skinless chicken leg with thigh and 2 thin slices of lean roast beef.
Grilled Tuna steaks with baby spinach salad
• 4 6-oz. Tuna Steaks, thawed
Marinade:
• 2 tbsp. vegetable oil
• 3 tbsp. soy sauce
• 3 tbsp. Worcestershire sauce
• 1 1/2 tsp. paprika
• 1 tsp. chili powder (or to taste)
• 1 tsp. garlic powder
• 1/2 tsp. cayenne powder
Salad:
• 1 bag of baby spinach greens
• Low-fat raspberry vinaigrette dressing
• low-fat garlic croutons
Marinade the tuna steaks for at least 30 minutes, then cook on HOT grill for 4 minutes each side*
On a plate, arrange the spinach greens and croutons. Top liberally with the raspberry vinigrette (trust me, the vinigrette is aweseome with the fish, too!!). Top salad with the grilled steak and serve.
Serves 4.
* For rare steak, which I suggest. This will be the most moist steak, but if you aren’t all about the “nearly raw fish” thing, cook it longer until it is cooked throughout. You may want to let it marinade longer, too.
Coach Draper,
You should consider getting a recovery drink for the team. Endurox is what we use here at Elmhurst College. I have noticed a huge different after big workouts. I definately recovery faster and better. It doesnt have a bad taste either.
-Pat
We use Endurox too. I agree with Pat, I’ve found it to be very beneficial
-Scott
Another excellent recovery drink that can probably be found in most refrigerators already is low fat chocolate milk. Not only is it cheap and very tasty, but it also offers an excellent ratio of carbs to protein which is what your body needs post workout. I regularly use low fat chocolate milk after my workouts when training for Ironman.
-Todd
I like Recoverite by Hammer….