Healthy with Jodi

Hydration in relation to youth sport

    General guidelines and suggestions for youth girl athletes in Soccer.

    I know you hear a lot of terms, so let’s define a few of them to help you understand the importance of water and food in your sports performance and growth.

    Soccer players tend to have a high sodium sweat rate.  Although sweat is primarily comprised of water, it contains a number of electrolytes.  Sodium and chloride are the most common electrolytes lost during sweat, which can cause an imbalances that impair performance. 

    Electrolytes such as potassium, sodium, magnesium, & calcium are needed in order to maintain fluid balance, turn nutrients into energy, support muscle control and nerve function, heart rhythm and blood pressure.  These salts and minerals help conduct electrical impulses throughout the body, and help transport nutrients to the cell and help waste eliminate waste.  

    The body is 60% water.  Adequate water intake is responsible for maintaining optimal blood volume. Insufficient water lost through sweat can lead to decreases blood volume, which reduces the blood flow to your muscles and increases core body temperature.

    With just a 2% decrease dehydration can influence cognitive function and skill, execution, & exercise performance. Thirst, headaches and negative mood states may distract from the task at hand and impair performance like reductions in reaction speed, memory, decision making, on and off the field. 

    Good hydration begins with exercise in a state of euhydration, prevents dehydration during exercise and replaces fluid loss following exercise. 

    These numbers can change based on the environment conditions you are preforming in, intensity, your sweat volume and duration of exercise itself. 

    Recommended daily water intake: 

    I have included some charts for you to look at since you all are individual. It may help you decide how much water you should be drinking.  Let’s start with at least half your body weight in ounces as a guide. 

    Water during exercise:

    Drink 8oz before exercise. Drink 8oz for every 30 minutes of exercise. Drink 8oz at cool down of exercise. 

    Fluid after exercise: 

    Athlete should consume 150% of total fluid losses during exercise to restore fluid balance. The addition of sodium to this fluid is also important. Total loss=sweat & urine. 

    Consuming a sodium rich meal or drink prior to exercise is a useful strategy as well as following exercise. Broth and soups provide a lot of water and other important nutrients such as electrolytes. Animal derived bone broth also provide collagen, which helps with tissue repair and joint health. Smoothies are highly customizable way to get fluids into your body. You can add protein powder or yogurt to get extra protein. Make it with water or a nut milk (i.e. almond or coconut.)

    You can fulfill 15-20% of your daily water requirements through foods! So if you don’t think you can increase water consumption these are some fruits and vegetables and foods to incorporate during the day and before/after practice. 

    Fruit highest in Water: 92%-81% 

    Watermelon, strawberries, grapefruit, cantaloupe, peaches, blackberries, nectarines, raspberries, blueberries, oranges, pineapple, apricot 86% Plums,  Apple, Pear, cherries, grapes. 

    Vegetables highest in Water:  96%-92%:

    Cucumber & Lettuce 96% celery, radish, tomatoes, zucchini & yellow squash, asparagus, Bell peppers, Cabbage, cauliflower, Mushrooms, Spinach. 

    Foods highest in Potassium: 2300mg recommended daily

    Avocado 975mg, 1/2 cup apricots 755mg, pear 333mg, mango 323mg, banana 400mg, 1 cup beets 1300mg, 1 cup swiss chard 960mg, Lima beans 955mg, 2 cups spinach 335mg, 1 cup sweet potato 542mg, watermelon 1 cup 640mg.

    Foods highest in calcium: 1300mg recommended daily

    1 cup Bok choy 158 mg, collard greens 268 mg, 1 cup kale 94mg, 10 small shrimp 50mg, 3oz sardines 324mg, 3oz salmon 181mg, 1/2 tofu 138mg, 1 cup broccoli 42mg, 1 cup cabbage 74mg, 1 cup cottage cheese 140mg, 6oz orange juice 200mg.

     Foods highest in Magnesium: 240mg recommended daily

    1 oz almonds 80mg,  1oz chia seed 111mg, 1oz pumpkin seeds 150mg, 1 tbsp flaxseed 40mg, 1 oz cashews 72mg, 1oz peanuts 49mg, 1/2 cup black beans 60mg, 1/2 cup quinoa 60mg, avocado 58mg, blackberry 29mg, 1/2 peas 31mg, 1oz dark chocolate (70-85% cacao) 64mg, 1/2 legumes 50mg.

    Definition of Sports Drink: 

    Usually contain carbohydrates & electrolytes intended to refuel.

    I recommend coconut water. You can add stevia to it if you want it sweeter.

    Definition of Energy drink:

    Usually contain caffeine and/or other stimulants as ingredients. 

    The American Academy of pediatrics recommends children under the age of 12 years consume no caffeinated beverages.

    Giving exact number are not advised because there are too many factors.  Each athlete is individual.

    Kinder Milchsnitte

      Traditional German dessert 

      Gluten free

      Happily makes 4 wafers

      ALL ORGANIC INGREDIENTS

      Chocolate Biscuit Cake:

      1/3 Cup all purpose Gluten free flour (I used Cassava Flour)

      2 TBSP Cacao Powder

      2 Eggs

      1/4 Cup Sugar (I used Monk Fruit)

      1 TBSP Milk (I used Coconut milk)

      1/8 tsp Sea Salt

      Filling: 

      1 Cup Cream Cheese (I used Coconut Cream Cheese, Miyoko’s brand)

      1/2 Cup Soft Butter

      1 tsp Vanilla

      3 TBSP Condensed milk (I used Coconut Cream)

      To make the Cake:

      Whisk flour, cacao, and salt together.  In a separate bowl whisk room temperature eggs and sugar together until light and airy. 

      Add flour mixture and mix well until creamy.

      Spray an 8×8 baking pan/stone.  Line with parchment paper.

      Pour in batter.  Cook at 350 for 10-12 mins.  

      Remove, turn over, pull of parchment paper.

      To make the filling:

      Whisk or blend (easiest) the ingredients together.  

      Cut the cake in half. Then cut longways to create a wafer bottom and top.  

      Spread the filling on one side of the cake, then top with the other half.

      ENJOY!

      Cilantro Pesto

        Gluten free, Vegan

        Happily makes 3/4 Cup (about 6 servings)

        ALL ORGANIC INGREDIENTS

        2 Cups Cilantro 

        2 Jalapeños 

        3 Garlic Cloves

        4 TBSP Avocado oil (or oil of choice)

        2 TBSP Lime Juice

        1 tsp Sea Salt

        You can deseed the jalapeños if you want it less hot.  Coarsely cut 

        Cut garlic and leet sit 5-10 minutes

        Wash Cilantro, cut stems off.

        Add all ingredients together in the food processor, blend well until mostly smooth.

        Almond Cookies

          Traditional Chinese Almond Cookie

          Gluten Free

          Happily Serves 12 

          ALL ORGANIC INGREDIENTS 

          1 Cup Butter or Ghee

          1 Cup Monk Fruit

          2 Eggs (divided)

          1 tsp Almond Extract

          3 Cups All Purpose Gluten Free Flour

          1 tsp Baking soda

          1/2 tsp Sea salt

          Optional:

          1/4 Cup sliced almonds, or whole almonds for topping the cookie

          Cream the softened butter with the sugar in a large mixing bowl.

          Add ONE egg and the almond extract. Mix well.

          Add flour, baking soda, salt, and blend, using low speed. The dough will be crumbly.

          Press the dough tight while rolling into balls.  

          Place onto an ungreased stoneware.  

          Gently press down to flatten slightly.

          Crack the other egg and divide the egg white from the yolk. 

          Add 1/2 teaspoon of water to the egg white and mix with a fork.

          Brush each cookie with the egg white.

          Top each cookie with either a single whole almond, or several sliced almonds.

          Bake at 325 degrees F. for 14-16 minutes, until edges and bottoms are lightly browned.

          Remove and let sit for two minutes before transferring to a wire rack to cool completely.

          Cabbage Avocado Broccoli Salad

            Gluten Free, Vegan

            Happily Serves 4-6

            ALL ORGANIC INGREDIENTS 

            1-2 Avocado

            1/2 Red Cabbage

            2 Cups Broccoli 

            1/4 Red Onion

            1/4 Sweet Yellow Onion

            1/4 Pumpkin Seeds

            1/4 Avocado Oil

            1/8 Cup Lemon Juice 

            1 TBSP Apple Cider Vinegar (or Sub coconut vinegar or red wine vinegar)

            1 TBSP Monk Fruit (can sub coconut sugar)

            1/4 tsp Sea Salt

            Optional: Fresh ground pepper

            Chop/dice Cabbage.  Cook for 8 mins, cool.

            Cook broccoli 7 mins, cool.

            Chop/dice onions, cook for 7 minutes.

            You can cook all these together or separately.  

            Whisk together the sea salt, monk fruit, avocado oil, vinegar, and lemon juice.

            Toss all the ingredients together.  Slice/dice in avocado and mix well.  

            Serve as a cold salad.

            Vegetable Beef Soup

              Gluten Free

              Happily Makes 12 (one cup serving

              ALL ORGANIC INGREDIENTS 

              1 Pound ground beef

              1 15oz Can Fire Roasted Organic Tomatoes

              1 6oz Tomato Paste

              4 Cups Bone Broth

              1 Red Bell Pepper

              1 Yellow Bell Pepper

              1 Orange Bell Pepper

              1 Sweet Yellow Onion

              2 tsp Roasted Garlic Powder

              1 tsp Thyme

              1 tsp Parsley

              1 tsp Rosemary

              1 tsp White Pepper

              1 TBSP Himalayan Sea Salt

              3 Bay Leafs

              Cook Ground beef, add sea salt, pepper and roasted garlic.

              Chop onion, bell peppers, add to ground while you prepare the base.

              In a large stock pot, add the bone broth, fire roasted tomatoes, tomato paste.  Stir until combined. 

              Add veggies, ground beef and spices to the pot.  Stir well.

              Add Bay leafs.

              Simmer on low for about 2 hours

              Sweet Potato Pie

                Happily Serves 8-12

                Gluten Free, Dairy Free

                ALL ORGANIC INGREDIENTS 

                Crust

                1 Cup soaked dates 

                2 Cups Paleo Nut Flour or 2 Cups Favorite Nut flour 

                1/8 tsp Himalayan Sea Salt

                To make the crust

                Pulse nut flour and dates together until it becomes a lumpy ball and then press into the bottom of a pie dish and refrigerate. 

                Filling

                4 Cups Fresh Sweet Potatoes (can sub Pumpkin)

                1 Cup soaked dates

                6 TBSP Coconut Cream (not coconut milk) Room Temp

                1/3 Cup Maple syrup 

                1/4 tsp Sea Salt

                1-2 TBSP Pumpkin pie spice or cinnamon

                To make the filling

                Wash, peel, and dice/cube potatoes.  Cook Sweet potatoes

                Add Sweet Potatoes to the food processor and blend until smooth. 

                Add the other ingredients and process until smooth.  

                Transfer the filling to your pie crust and let refrigerate for a few hours. 

                You can top the pie with Dairy free Coconut Cool whip (SODelicious brand)

                Black Bean Brownies

                  Vegan, Gluten Free 

                  Happily Serves 15 (2oz individual serving size)

                  ALL ORGANIC INGREDIENTS 

                  3 TBSP Ground Chia Seed + 6 TBSP Water (this equals 2 eggs)

                  2 Cups Black beans (If you are going to use canned, rinse and drain well)

                  3/4 Cup Cacao Powder

                  1/4 tsp Himalayan Sea salt

                  1/2 Cup Coconut Sugar or Monk Fruit 

                  1 tsp Vanilla Extract

                  1 1/2 tsp Baking powder

                  3 TBSP Coconut Oil

                  Optional:

                  1/4 Cup Dairy-free chocolate chips

                  Preheat oven to 350 degrees.

                  Lightly grease a mini muffin pan, or an 8×8 Bar pan.

                  Make Chia seed egg by combining ground chia seed and water in the food processor. You can make this in a separate small if you don’t have a food processor.  Pulse a few times and then let sit for a 2-3 minutes.

                  Add remaining ingredients (except chocolate chips) and puree about 3 minutes.  Scrape down sides to blend until smooth.

                  If the batter seems too thick, you can add a 1-2 TBSP of water, pulse again. It should not be runny, it should be slightly less thick than chocolate frosting.

                  Evenly fill the mini muffin tin and tap pan to remove air bubbles.

                  Optional: Sprinkle with chocolate chips. 

                  Bake for 20-25 minutes or until the tops are dry and the edges start to pull away from the sides. 

                  Remove from oven and let cool for 30 minutes before removing from pan.  Remove gently because the insides are meant to be fudgy.

                  Optional to have this be a NO BAKE BROWNIE.  Since there is no raw ingredients, you can individually separate portions and eat the batter plain or cook when you are ready for a hot brownie!

                  Roasted Pumpkin

                    Vegan, Gluten Free

                    Happily serves 2

                    ALL ORGANIC INGREDIENTS 

                    2 Cups Fresh Pumpkin

                    2TBSP Coconut oil

                    2 TBSP Sunflower Butter

                    1 tsp Cinnamon 

                    1/2 tsp Maple extract

                    2 tsp Sunflower seeds

                    1 tsp Himalayan Sea Salt

                    Stevia to taste

                    Cut pumpkin, remove seeds. 

                    Cube and bake 20 minutes or until soft. Remove skin.

                    Add coconut oil, sunflower butter and spices.

                    Top with Sunflower seeds.

                    Peppermint Black Brownie Bites

                      Vegan, Gluten Free

                      Happily Serves 12

                      ALL ORGANIC INGREDIENTS 

                      2 Cups Black Beans (rinsed and drained if you are using canned)

                      2 TBSP Gelatin 

                      3 TBSP Coconut oil

                      3/4 Cup Raw Cocoa powder

                      1 1/2  tsp Baking powder

                      1/2 tsp Sea salt

                      1 tsp Vanilla 

                      3/4 Cup Monk Fruit

                      1/4 tsp Peppermint extract or 3-4 drops Peppermint essential oil

                      2 TBSP Finely crushed candy canes

                      Optional: 1/4 Cup Dairy Free Chocolate chips 

                      Preheat oven to 350.

                      Spray coconut oil on the mini muffin bar pan.

                      Add remaining ingredients to a food processor except the candy canes, peppermint extract and chocolate chips, and blend about 3 minutes.

                      Batter should be pretty smooth.

                      If it appears too thick, add 1-2 TBSP almond milk and pulse again. 

                      It should be slightly less thick than chocolate frosting, not runny.

                      Add in crushed candy cane, quickly pulse.  

                      Add peppermint extract if you want a more intense peppermint flavor.

                      Stir in chocolate chips.

                      Bake for 20-25 minutes or until the tops are dry and the edges start to pull away from the sides.

                      Remove from oven, let cool about 30 minutes before removing from pan. 

                      They will be fudgy, so remove gently with a butter knife.

                      Sprinkle with crushed candy cane.

                      Optional:

                      Top with a spoon of coconut Cool Whip. (I used SO Delicious brand)