Beans- The “Magical” Food for a Bruin’s Heart

Beans are low in calories and fat and contain no cholesterol making them a perfect match to keep your heart pumping strong. They also are a rich vegetarian source of high quality protein and fiber and can save you a lot of money since they are inexpensive. Beans are actually a legume. Legumes not only include beans but also lentils, soybeans (edamane), and peanuts. Beans include: black, pinto, garbanzo, red, navy, northern, kidney, and lima.

Why are they so Magical?
They are rich in protein which helps to repair and build muscle and keep you satisfied throughout the day. Since are not from an animal protein, they do not contain saturated fat. They contain more amino acids than any other plant-based food.
Beans are high in dietary fiber. This fiber not only helps lower cholesterol, but it keep you regular. Fiber also can slow the down digestion which helps to keep you full and satisfied all day long.
Beans contain anthocyanins; a powerful antioxidants. Antioxidants help prevent chronic disease, maintain immune function and help you bounce back after a workout!

Make Beans part of your Daily Nutrition Plan
- Make a Bean Burrito- throw in canned black beans in with some shrimp or chicken, cheese, vegetables, and guacamole to a whole wheat tortilla
- Add garbanzo beans to your salads
- Add them to your favorite soup-great examples are black bean, minestrone, lentil, and split pea!
- Add hummus to any snack! Great with whole wheat pita chips or baby carrots and red peppers!
- Out for Sushi? Order Edamane as an appetizer!


Nurition Profile- Ideal Food for any Bruin Athlete:
1 cup of black beans contains 220 calories, 15 g protein, 40 g carbohydrate, 14 g dietary fiber, 610 mg of potassium, 46 mg calcium, 240 mg phosphorus, and 255 mcg folate!
Aim to get in a bean source at least 5x/week!

Fueling Bruins,
Emily Mitchell, MS, RD, CSSD, CDE

Hunger for more Superfoods? Bruin Super food for the Week- Quinoa


Why is the Sports RD recommending that add “Quinoa” to my nutrition plan?

When discussing “high quality” carbohydrate (fueling sources) with elite athletes. I often recommend quinoa. It is easy to cook and find at the grocery store (in the rice aisle), plus you can find it more readily at restaurants and the dining hall.
What is it? It’s actually a seed (not a grain) from plant and comes in a rainbow of colors. In addition to providing energy to the body, it’s also a good source of protein that contains all nine essential amino acids. Most importantly it contains lysine which is critical for tissue growth and repair. Quinoa is also a good source of iron, phosphorus, copper, iron, tryptophan, magnesium, and manganese.

Health Benefits of Quinoa- How can it help me as an athlete?
Energy- Not only does it contain healthy carbohydrates source, it’s a good source of iron and phosphorus. Iron is an important component to our energy production that transports oxygen to all of the body’s cells. Phosphorus is a critical component to ATP production which allow our body’s cell to work efficiently. Plus phosphorus enhances our bone density!!
Protects the Heart-The dietary fiber in quinoa helps to reduce your LDL “bad” cholesterol and keep syour heart pumping nice and strong. 22% of your daily needs of magnesium is found in this superfood which helps to relax your blood vessels!
Sleep- Tryptophan, which may help you snooze better!

Best way to Cook Quinoa
You made it to the store and bought some, now how do I prepare it?

For one serving:
¼ cup quinoa
½ cup water
Sea salt to taste
Rinse off the quinoa first before adding it to water and salt in a saucepan. Cover it and bring to a boil. Turn down the heat to low and simmer for 15 minutes. You will now that it is done when the it become translucent. Enjoy!
1 cup contains ~160 calories, 30 g carbohydrate, 5.5 g protein, 2.5 g dietary fiber, 2 g of healthy fats (omega-3 source)

Get Creative
- For more flavor, cook it with vegetable or chicken broth!
- Add steamed veggies for a colorful plate
- Add seasonings- garlic powder, parsley, and chives
- Add it to a wrap with your lean protein and vegetables
- Make a salad with it by adding in corn, diced peppers, onion, and chopped walnuts
- At breakfast, add cooked quinoa with uncooked oatmeal, fruits, slivered almonds, and your favorite milk.

Try it out!

Keeping Bruins Fueled, Healthy and Strong,
Emily :)

Avocados: Good for More than Just Your Heart

I hear it often from athletes, “avocadoes are fattening” and “it will cause me to gain weight and affect my performance.” Avocados are a “superfood” for any Bruin athlete!
It is true that avocados that are high in fat, but not the same fat as butter. They contain monounsaturated fat which can help reduce your risk of heart disease. Avocadoes also are a good source of fiber, folic acid, vitamin B6, potassium, Vitamin C, Vitamin K and copper.

Protect the Heart
It is true that avocados that are high in fat, but not the same fat as butter. They contain monounsaturated fat which can help reduce your risk of heart disease. In one study, individuals who consumed an avocado for 7 days reduced their LDL “bad” cholesterol and raised their HDL “good” cholesterol. They are also a rich source of potassium. Avocadoes provide 25% more potassium than a banana. Potassium has a role in regulating blood pressure and reducing risk of heart disease and stroke.
Vitamin B and folic acid is also found in this superfood. B vitamins not only provide the body with “energy” but they can protect the artery walls and keep them strong!

Powerful Antioxidant
Avocados are good sources of Vitamin C and copper. Vitamin C is powerful antioxidant that can help to keep the immune system strong and protect again disease.

Promote Blood and Bone Health
36% of your daily needs of Vitamin K is found in this superfood. Vitamin K can help with bone health and keep the blood flowing in the body.

How Much You Ask?
If you are trying to gain weight, they are a great food to include daily! If you need to manage your weight, adding in ¼- ½ of a medium avocado can fit in your daily nutrition plan and help keep you satisfied all day long.
1 cup provides 235 calories, 7 g fiber, 22 g fat, 10 g carb, 2 g protein, 20% of Vitamin C, B6, and copper 36% Vitamin K.

Ideas to Include to your diet:
Add to sandwiches and salads
Make Guacamole- Mash up with diced tomatoes and garlic!
Add to omelet
Throw in a smoothie!
Be good to your heart- make avocado part of your Bruin diet!

Fueling Bruins,

Emily Mitchell, MS, RD, CSSD, CDE
Director of Sports Nutrition

Be Good to Your Heart!

Be Good to Your Heart- Fill your diet with Omega-3 Food Sources

This month is National Heart Month- it’s a good reminder to give your heart some TLC. One way to give your heart some love (besides your daily workouts) is to include omega-3 food sources in your daily diet!
Omega-3 fatty acid-rich foods function to:
- Reduce inflammation in your body
- Protect your blood from clotting excessively
- Keep your cell membranes healthy to prevent damage
Omega-3 Fatty Acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega-3 Fatty Acid ALA are found in plants.
Excellent and Good Sources are:
- Flaxseed, Walnuts, Cauliflower, Cabbage, Romaine Lettuce, Broccoli, Brussels Sprouts, Winter Squash, Tofu, Summer Squash, Collard Greens, Kale, Soybeans, Strawberries, and Green Beans

Omega-3 Fatty Acid EPA and DHA are found in animal sources.
Excellent and Good Sources are:
-Salmon, Scallops, Sardines, Shrimp, Cod, and Tuna
Aim to get in your sources mostly from your foods! Be kind to your heart and fill up your Bruin Plate with these TLC foods!
Much love,
Emily Mitchell, MS, RD, CSSD, CDE