Cooked food on black bowl
Athletes are inundated with information on how to train and recover; they don't need the added pressure of dietary information overload. Food choices affect performance, but too often we get caught up in looking for the magic bullet and honing in on specifics only to ignore the big picture.
The truth is, the majority of people seeking fitness gains benefit from backing off a bit and getting back to basics — for example: Consuming a routine diet that includes a variety of colorful, nutritious whole foods.
1. TRACK FOR ENERGY INTAKE
Man doing karate stunts on gym
Photo by Uriel Soberanes on UnsplashEnergy intake relative to exercise energy expenditure is known as energy availability. It could be tempting to up exercise without increasing the fuel to support the effort in order to get lean. However, too many athletes succumb to over-restriction and caloric deficits, which results in the body being forced to use lean tissue as fuel. Ultimately, this hinders performance and body composition.
Instead of micromanaging macronutrient breakdown, milligrams of a specific vitamin, or supplement intake, aim to have a daily balance of calories you consume versus burn. Ensuring your overall energy needs are being met is a huge game changer in how you feel and consequently how you perform.
2. REDUCE THE JUNK
Selective focus photography of burger patty, mayonnaise, and French fries served on platter
Photo by Robin Stickel on UnsplashAll foods can fit into an overall healthy diet, however, consuming foods low in nutrient density is like loading up on the 'junk miles' in your workouts. It's fuel, but it isn't making you any better. Aim to reduce the amount of low nutrient density foods consumed day to day. The best athletes indulge occasionally, but know 80% of their intake should be high-quality calories — Think: complex carbohydrates, plant proteins, omega and unsaturated fatty acids and colorful produce — to best fuel their health and performance needs. Skipping packaged foods is the best way to start eliminating poor quality foods.
3. BUILD YOUR PLATE
Meat with vegetable on plate
Photo by Caroline Attwood on UnsplashA great place to start simplifying your diet is to focus on balance, and the plate method is a great example of how to do this. Instead of measuring or weighing your food, you can use the plate's template to add protein, carbohydrates (grains or starchy vegetables) and produce, in the designated areas. This method focuses on balance — having different food types represented — and since each food type has its place, portion control comes naturally. It also provides some structure without being overbearing or restrictive. Start with a simple meal of grilled chicken, sweet potato and a salad drizzled with vinaigrette, before exploring more adventurous meals.
4. STICK TO A ROUTINE
Yellow and white alarm clock at 10 10
Photo by Laura Chouette on UnsplashMake day-to-day eating easy by sticking to a handful of high-quality meal or ingredient staples. Many professional and elite athletes eat the same meals and reach for the same snacks repeatedly. This helps reduce decision fatigue and stress, factors that increase low level inflammation and potential weight gain — the opposite of what most athletes want.
Make a list of three meals you fall back on for breakfast, lunch and dinner. Rotating the same few meals makes shopping and meal prep easy.
| Breakfast | Lunch | Dinner |
|---|---|---|
| Oatmeal with berries and yoghurt | Chopped chicken salad | Peanut tempeh with mixed vegetables and quinoa |
| Whole-grain toast with avocado and eggs | Bean burrito bowl | Steak with baked sweet potato and green beans |
| Tofu scramble burrito with fruit | Turkey and hummus on whole-grain bread with an apple and yoghurt | Salmon poke bowl with brown rice |
For many sweet-toothed West Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.For many sweet-toothed West
Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.
For many sweet-toothed West Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.
For many sweet-toothed West Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.
For many sweet-toothed West Coasters, a visit to Salt & Straw ice cream shop is a must. Now, you can recreate the shop's Sea Salt With Caramel Ribbons, Arbequina Olive Oil, and other inventive flavors at home with the new Salt & Straw Ice Cream Cookbook ($25) by head ice cream maker Tyler Malek and writer JJ Goode. That might sound complicated, but the book proves that it's as simple as pouring a six-ingredient base into an ice cream maker and letting time do the rest. Don't believe us? Try Salt & Straw's famous Honey Lavender ice cream (recipe below), which reels you in with its purple hue and keeps you coming back for its sweet floral flavor.
You'll learn in Salt & Straw that each ice cream starts with a simple base of dairy, sugar, corn syrup, and xanthan gum, which is easy to find (it often replaces gluten's stickiness in gluten-free desserts). You'll also realize that you don't have to invest a ton of money in an ice cream maker (Malek spent $16 on his first four machines at Goodwill!). And best of all, the book teaches you how to make sorbet, gelato, and dairy-free bases in addition to the classic, so you can get in on the creamy creativity no matter your diet or cravings. If you still have doubts, Malek eases them in the preface by writing, "When you start with a good ingredient, add cream and sugar, then churn it, the result, no matter how badly you screw up the process, will taste pretty great." Now warm up that churning arm for Salt and Straw's Honey Lavender ice cream.
salt & straw's honey lavender ice cream
(Makes about 2 pints)
Ingredients:
- 1/4 cup wildflower honey
- 1/2 cup dried lavender (buds only)
- 3 cups Ice Cream Base (recipe below), very cold
- 10 drops natural purple food coloring, preferably India Tree brand (optional)
Directions:
1. In a small saucepan, combine 3/4 cup water and the honey. Bring the mixture to a boil, stirring occasionally, then take it off the heat. Stir in the lavender, cover the saucepan, and let steep at room temperature for at least 4 hours or overnight.
2. Pour the syrup through a fine-mesh strainer into a container, pressing on the flower buds to extract as much liquid as possible. Chill until cold and use it right away, or refrigerate it in an airtight container for up to 2 weeks.
3. Put the lavender syrup, ice cream base, and food coloring (if you're using it) into a bowl and whisk to combine. Pour the mixture into an ice cream maker and turn on the machine. Churn just until the mixture has the texture of soft-serve (depending on the machine).
4. Transfer the ice cream, scraping every last delicious drop from the machine, into freezer-friendly containers. Cover with parchment paper, pressing it to the surface of the ice cream so it adheres, then cover with a lid. It's okay if the parchment hangs over the rim. Store it in the coldest part of your freezer (farthest from the door) until firm, at least 6 hours. It will keep for up to 3 months.
The Great Report
2020 Global Report Sheet
Think back to yourself 15 years ago on any given Thursday night. What were you doing? Well, if you're anything like us, you were probably glued to the television watching the wonder that was The O.C. While the juicy plot lines and dreamy California settings drew us in, it's the fashion on the show that really hooked us. Seriously — who didn't want to dress like Marissa Cooper and Summer Roberts in 2003? They were each fashion icons in their own right, with quintessential California girl wardrobes. And to be honest, with the rebirth of some of the most popular 2000s trends, their style is just as relevant today. To celebrate 15 years of The O.C. style (can't believe it's been that long!), we culled some of our favorite fashion moments from the show, showcasing all the trends that are just as buzzy today. California, here we come …
The Band Tee: Sure, band tees have been around since long before the premiere of The O.C., but the graphic must-have look popped up throughout the season — most famously on Marissa Cooper. These days, you can find band tees at a slew of major retailers (and of course, at actual concerts). We love pairing this go-to with jeans, ankle boots, and a moto jacket for a night out. (Photo via Warner Bros. Domestic Television Distribution/FOX)
