Fact: My job is pretty cool. Just last night I attended a dinner/panel discussion with Olympic and World Champion swimmer Natalie Coughlin (awesome!) and Leslie Bonci, R.D., the director of sports nutrition at the University of Pittsburgh Medical Center in Pennsylvania. (Football fans--cough, Liz--Bonci also works with the Pittsburgh Steelers).
The topic of discussion: Sports and nutrition. Two of my favorite subjects! Over a delicious dinner of colorful salads, fresh seafood, heart-healthy red wine and even some chocolate, Natalie spoke about how she keeps her body fueled and fit without getting too full. Here are some of her medal-worthy strategies and secrets:
*Portions matter: When asked how her diet changes between seasons, Natalie says the only thing that differs is portion size. In other words, even when she's on a "break" from training, she doesn't hit the donuts and the drive-thrus. She includes a variety of veggies, lean proteins and whole grains all year long. But when she's burning up those extra calories in the pool, she has to account for it by adjusting her portions.
Related: 8 foods that combat fat!
*Go local: The California girl subscribes to a CSA, which stands for Community Supported Agriculture. Each week she gets a box of fresh, locally-grown vegetables at her doorstep, which makes it that much easier for her to fill up on the good stuff. Want to sign up for a CSA? Check out LocalHarvest. In addition to being a whiz in the water, Natalie's got a real green thumb! She loves, loves, loves her garden, which has four vegetable beds that keep her stocked with herbs, salad greens, dark greens and a seasonal veggie all year long. How cool?!
*Fuel before you go: Natalie never skips breakfast! One of her favorite pre-training meals: Whole wheat toast with peanut butter and banana.
*Keep snacks handy: To avoid hunger, the swimmer keeps snacks in her bags at all times. She loves dried plums--the sweetness and the chewy texture help her feel like she's having a real treat. Her secret: She stores them in the fridge, and swears they taste best cold!
Related: 30 healthy snacks under 200 calories!
*Coffee counts: Hydration is super-important for athletes, even for those who spend hours upon hours in the water. But Natalie is a coffee girl, so Bonci stepped in to clear caffeine's rep. It's not dehydrating, she says, contrary to some popular belief. In fact, any fluid--water, juice, milk, coffee, sports drinks--will count towards your daily intake and can help you stay hydrated. So don't buy the hype! Java rules.
*Spice up your life: Natalie's final secret to enjoying fresh, healthy fare? Forget bland boiled chicken breasts and experiment with spices. They'll add loads of flavor sans fat and calories and make healthy eating fun.
Photo courtesy of California Dried Plum Board/Ray Stubblebine
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