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Recipe of the Month

Cheddar-Apple Quesadilla

It may seem like a weird combination, but apples and cheese go especially well together! 

 













This is a simple-to-make recipe that can be multiplied for team breakfasts.  It's also good if you are in a hurry out the door. 
 
Ingredients:
  • 1/4 Granny Smith apple, cored, sliced thin
  • 1 (9") whole-wheat flour tortilla
  • 1/4 cup shredded sharp cheddar cheese (1 ounce)

Preparation:

  1. Preheat a large nonstick skillet over medium-high heat.
  2. Place tortilla in the skillet and place apple slices on half of the tortilla.  Top with the cheddar cheese.  
  3. Fold the tortilla in half.  
  4. Cook until the cheese starts to melt and the tortilla turns golden brown on both sides (about 1 1/2 minutes per side). 
  5. Cut in half and enjoy.  

Recipe courtesy of Ellie Krieger, RD, host of TV series "Healthy Appetite"

Video Features

Old Fashioned Blueberry Oatmeal
Old Fashioned Blueberry Oatmeal
One of the keys to building immunity is to eat a balanced diet rather than targeting specific nutrients. Oatmeal is quick, warming, easy and paired with fruit and low-fat milk it can be a perfect addition to your day!
Fresh Fruit Salad
Fresh Fruit Salad
Learn a new take on an old favorite! Personalize it with fruit of your choice and enjoy!
FREE Download For Athletes & Coaches
WINForum's Sports Nutrition Game Plan provides tips and information-  like timing your nutrition correctly  to improve athletic performance 
Words from the Wise

"...Food and healthy lifestyle choices boost your immune system, and that can prevent you from coming down with colds and flu. The key is not waiting until you get sick to make these changes; you need to revamp your diet and lifestyle 
before the cold and flu bugs get to you." --  
 
Lisa Hark PhD, RD, director of the Nutrition Education and Prevention Program at the University of Pennsylvania School of Medicine
Tips for Student-Athletes to Keep Germs to Themselves
Fall sports are underway and the winter season is approaching. Cold and flu bugs are also closing in on us, an extra obstacle on the path to victory. Illness can spread rapidly among teams - all of a sudden three Starters could be bed-ridden before a big game or tournament.  Student athletes don't want to miss practice or games and coaches need their whole team healthy.  Here are tips to keep the squad on the court or on the field.
Coaches-- Consider the Following Tactics:

  • Flu Shots - They aren't something you can require but you can definitely encourage your players to go to their doctor for a flu shot. They can even be administered at local pharmacies.


  • Sanitize - Consider wiping down balls, mats, weights and other common surfaces before and after practice. Make sure everyone washes their hands.


  • Encourage balanced and nutritious eating - A balanced diet of whole grains, protein, low-fat dairy products, fruits and veggies will keep their immune systems strong. Proper hydration flushes the system. Poor eating and hydration habits will make them susceptible to whatever bug is going around.

     

     

     


 

  • Water bottles - Make sure each student athlete brings their own water bottle to practices and games, and discourage them from sharing. If you or the school provides the bottles, consider making labels with names or jersey numbers for each bottle.    
  • Sitting out - If one of your players is continually coughing or sneezing, have them sit out from practice.  If it's really bad, send them home to rest. Otherwise, keep them on the sidelines to observe, away from other players. 

 

 

Student-Athletes:

  • Wash your hands - It's the most fundamental thing you can do to prevent bugs from spreading and to keep yourself healthy and protected.  

     

  • Don't share anything - Not food, drinks, ChapStick, or pens. Germs stick around on common surfaces.


  • Eat well and hydrate - A balanced and nutritious diet and plenty of fluids (drink before you are thirsty) will keep your immune system strong. Breakfast is the most important meal of the day. Make time for it and make it count.


  • Adequate rest is key - Make sure you get enough rest. Sleep allows your body to recover and helps you avoid illness.

     


  • Bundle up and shower - Bundle up as you leave practice so you don't cool down too quickly. Take a warm shower as soon as you can to rid your body of your sweat germs.

 

The Right Foods at the Right Temperature

Cold or frozen foods and fluids chill your system.  During the winter months, warm foods with good carbohydrate/protein balance are ideal for re-hydrating your body, replenishing glycogen stores, and assisting with quick recovery.  Here are a couple of ideas:

  • Warm oatmeal with low-fat or fat-free milk and nuts

  • High protein (bean, lentil, turkey, lean beef) chili topped with onion and cheese

  • Black Bean Soup 

  • Warm pasta with turkey meatballs

  • Chicken Pot Pie   

 
We can help you to feed your athletes!
Parents, Coaches, and Student-Athletes:
SuperHealthyKids.com provides a great overview of what and when kids should eat for better competition.  What if your kid doesn't tolerate food well because of nerves? What are some examples of pre-game meals or snacks? 

 

 

 
For more about feeding healthy athletes before, during, and after workouts, check out our Sports Nutrition Game Plan online!
About Us

 
The science-based contents of the Washington Interschollstic Nutrition Forum (WINForum) Site and Nutrition Navigator, such as text, graphics, images, and other material are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. WINForum clinics are accredited by the WIAA for coaches credit hours, and promote a healthy diet of fruits, vegetables, whole grains, protein and low fat or fat free dairy.


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