Five Nutrition Secrets from a Cutting-Edge Sports Science R.D.

So as usual, I was browsing through SELF Magazine and came across a great article on how professional athletes maintain their health and strength for their rigorous careers.  Thought I'd share it with everyone so here it is and enjoy!

The importance of eating the right food for these athletes is essential, but Phillips thinks all women should be eating relatively the same way, no matter what their activity level. "Nutrition should be the same whether you are training for a marathon or trying to keep up with your 3-year-old while working and multi-tasking all day," she says.

Eating the cleanest forms of food and staying well hydrated are the most important aspects of a woman's diet. But the word 'diet' is where Phillips gets weary. She doesn't want women to think of eating as a means to lose weight - she wants women to think of food as a way to heal and nourish their bodies instead of just the number of calories, carbs, and fats in them.

"Becoming properly fueled and properly nourished is not a diet, it is a way to get the most out of everything you do," she says.

Since most of us aren't professional athletes, how do we know what are the best foods to fuel our bodies? Phillips likes to go by the 'Five Mantras of Food':

1. Eat Clean
Her checklist of clean foods: 

- Good Carbs: high fiber cereal, 100 percent whole wheat bread and quinoa.
- Lean Protein: basic eggs, low fat Greek yogurt, fish, beans, lentils (we love this lentil salad recipe), and legumes.
- Healthy Fat: walnuts, almonds, flaxseed, and olive oil.

2. Eat Often:
Phillips recommends looking at the day as 5-6 fueling opportunities which means having 5 or 6 mini meals a day. Just make sure they are properly portioned with the three clean foods plus colorful fruits/veggies to keep your metabolism going strong.

3. Hydrate:
This is the easiest way to start being healthier. Make sure to get 1/2 to 1 oz per pound of body weight. So a 140-pound woman should have 70 to 140 oz a day.

4. Recover:
Whether you're doing the calorie scorching Drop 10 interval routine, or a leisurely activity like biking, recovery is important to your workout and your health. The perfect recovery food is a combination of protein and carbs, like low fat chocolate milk.

5. Have the Right Mindset:
Our lives are hectic most of the time between family, work, friends, and staying in shape, so keep the goal of eating for fuel, not dieting.Regular women should have the same mind-set as professional female athletes, says Phillips. Some might not need as much fuel or calories, but think about: Pro athletes get an off-season, we don't!

Focus on these 'Five Mantras of Food' no matter how intense your workout routine (or every day life) is to keep your body fit and your mind focused. If we all thought about fueling our bodies versus dieting, we would feel better overall and achieve our goals quicker.

- Meghan McCloskey

Celebrity Workout: Vanessa Hudgens

Actress Vanessa Hudgens has a movie coming out called "Sucker Punch," where basically, she just kicks ass.  To prepare for her role, Hudgens had to adapt to a new, and very different, fitness routine that consisted of tracking tractor tires, pulling heavy ropes and hoisting kettlebells for 90-minute sessions.  She chared with SHAPE Magazine a few moves from her routine.

You'll need:
Two 12- to 24-pound kettlebells or dumbbells, a 12- to 24-inch plyo box or step, and a 6- to 10-pound medicine ball.

Farmer and High-Low Carry

Targets: Abs, Arms, Back, Biceps, Butt, Calves, Chest, Core, Forearms, Hamstrings, Legs, Lower back, Shoulders and Triceps.

HOW TO:

Stand holding a kettlebell in each hand at your sides with your palms facing your thighs.  Walk forward at a moderate pace for 2 minutes and then lift on arm straight up with your palm now facing upward.  Continue to walk forward, and switch arms.

The Goblet Squat

Targets: Butt and Legs

HOW TO:

Hold the sides of a kettlebell hand with both hands in front of chest, elbows bent and palms facing each other.  Stand with feet slightly wider than shoulders, toes pointing out and knees slightly bent.  Squat until thighs are parallel to the ground and elbows touch legs (only go as low as you're comfortable with), rise up and repeat.  Do 15 to 20 reps.

Up-Down Plank

Targets: Arms, Chest and Core

Get in plank position a few inches from a plyo box, body aligned from head to heels.  Place right hand on top of box, then left.  Return to starting position and repeat, leading with opposite hand. Do 16-20 reps.

Delicious Salmon Recipes

So I'm a big seafood person.  I love fish, I love lobster, shellfish, you name it and I most likely love it.  I was reading SELF Magazine the other day and I came across a list of yummy salmon recipes that aren't too difficult to make yourself. I haven't had a chance to try them all but I can tell you that they definitely sound mouth watering to me!

Salmon Cakes with Greens

INGREDIENTS

• 1/4 cup fat-free mayonnaise
• 1/4 cup plus 1 tbsp chopped shallots
• 2 teaspoons Dijon mustard, divided
• 1/2 cup lowfat buttermilk
• 1 1/2 teaspoons fresh lemon juice
• 1 lb salmon fillet, skin removed, finely chopped
• 2 egg whites
• 5 tablespoons drained capers
• 1/2 cup plain breadcrumbs
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 teaspoons olive oil
• 8 cups mixed greens

PREPARATION

1. Combine mayonnaise, 1 tbsp shallots, 1 tsp mustard, buttermilk and juice in a bowl; set aside. Combine salmon, egg whites, remaining 1/4 cup shallots, capers, breadcrumbs, remaining 1 tsp mustard, salt and pepper in another bowl; mix well; shape into eight 3-inch-round patties. Heat oil in a large nonstick skillet over medium heat. Cook salmon cakes until bottom is golden, about 6 minutes; flip and cook until golden, 5 minutes more. Toss greens with half the buttermilk mixture; divide salad among 4 plates; top each with 2 salmon cakes. Serve with remaining dressing on the side.

THE SKINNY

369 calories per 2 patties and 2 cups salad, 19 g fat (4 g saturated), 19 g carbs, 2 g fiber, 30 g protein

Salmon with Rosemary Orzo

INGREDIENTS

• 6 oz orzo
• 2 teaspoons olive oil
• 1 1/2 cups chopped onion, divided
• 1 tablespoon chopped fresh rosemary
• 4 salmon fillets (5 oz each), skin on
• 1/4 cup plus 1 tbsp chopped fresh basil
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 cloves garlic, chopped
• 1 pint grape tomatoes, halved
• 1/4 cup pitted kalamata olives, sliced
• 2 tablespoons chopped fresh parsley

PREPARATION

1. Cook orzo as directed on package until al dente. Heat oil in a large nonstick skillet over medium heat. Cook 1/2 cup onion and rosemary until onion softens, 9 minutes. Combine with orzo in a bowl. Season salmon with 1 tbsp basil, salt and pepper. Heat same skillet over medium-high heat. Cook salmon until golden, 5 minutes per side, flesh side down first; set aside. Add garlic and remaining 1 cup onion to skillet; cook until soft, 2 minutes. Add tomatoes and olives; cook until tomatoes break up, 3 minutes. Remove skillet from heat; stir in parsley and remaining 1/4 cup basil. Season with salt and pepper. Serve fish over orzo; top with tomato mixture.

THE SKINNY

542 calories per serving, 24 g fat (5 g saturated), 43 g carbs, 3 g fiber, 36 g protein

Salmon Panzanella with Green Beans

INGREDIENTS

• Vegetable oil cooking spray
• 1 lb salmon fillet, skin removed
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 1/2 lb green beans, cut into 1-inch pieces
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon plus 1 tsp red wine vinegar
• 2 cups cherry tomatoes, halved
• 1 cup thinly sliced red onion
• 8 oz whole-wheat baguette, cut into 1-inch cubes
• 1/2 cup fresh basil, cut into thin strips

PREPARATION

1. Heat broiler to low. Coat a baking sheet with cooking spray. Season salmon with 1/4 tsp salt and 1/8 tsp pepper. Broil until cooked through, 5 minutes per side; let cool. Bring water to a boil in a small saucepan; cook beans until bright green and crisp-tender, about 3 minutes; drain and set aside. Whisk oil, vinegar, remaining 1/4 tsp salt and remaining 1/8 tsp pepper in a serving bowl; add beans, tomatoes, onion, bread cubes and basil, then toss. Flake salmon and add to salad; toss gently. Let sit 10 minutes before serving.

THE SKINNY

502 calories per serving, 27 g fat (5 g saturated), 36 g carbs, 7 g fiber, 31 g protein