24 THE QUEENS COURIER • QUEENS TOP DOCTORS • JANUARY 25, 2018 FOR BREAKING NEWS VISIT WWW.QNS.COM
queens top doctors
Start the year strong with this high-performance vegetable
Chasing a place on the podium isn’t
possible without the proper fuel for
your body. Whether you’re going for
the gold or just passing the pigskin in
honor of the big game, athletes and
amateurs alike need the right combination
of nutrients to take on their training,
and sports nutritionists across the
nation are recommending one vegetable
in particular to get them there - potatoes!
Here’s why:
• Carbohydrate - Potatoes are a nutrient
dense vegetable with 26 grams of
quality carbohydrates. Carbohydrates
are important for optimal physical and
mental performance as the primary
fuel for your brain and a key source of
energy for muscles. And, because your
body’s own stores of carbohydrates are
limited and may be depleted - even
in a single session of intense and/or
prolonged exercise - it’s important to
replenish them.
• Potassium - Did you know a medium
sized potato with the skin has
more potassium than a medium-sized
banana? A medium (5.2 ounce) skinon
potato contains 620 mg of potassium,
an important electrolyte that
aids in muscle, cardiovascular and
nervous system function. Th e 2015
Dietary Guidelines mention potassium
as an under-consumed nutrient
of concern, and recommend consuming
foods with high levels of potassium
such as white potatoes.
• Energy - Potatoes are more energy
packed than any other popular vegetable.
Adequate energy intake supports
optimal body functions and it’s
critical to take in the appropriate number
of calories to match the demands
of the day, especially while training.
Partial to pasta or rice? With as much
- if not more - of several essential vitamins
and minerals found in spaghetti,
brown rice or whole wheat bread, potatoes
are a smart addition to your other
favorite performance foods (compared
on a per-serving basis). What’s more, a
medium Russet potato with the skin has
more vitamin C and potassium than a
medium sweet potato.
Th ere is a medal-worthy potato option
to fi t your tastes (and schedule) no matter
what sport is your specialty. Leslie
Bonci, registered dietitian and nutrition
consultant for the Kansas City Chiefs
and the WNBA, says, “I love potatoes for
their versatility, aff ordability and applicability
to all types of culinary options.
Th e carbohydrate, fi ber and potassium
make them a great choice for workouts
and off er a change of pace and
taste from other sports-focused foods.”
She created a recipe for portable and
crunchy On-the-Go Potatoes for a quick
savory snack for mid-hike or mid-bike
that’s ready in just about 30 minutes.
Gearing up for a busy week? Make a
batch of On-the-Go Potatoes on Sunday
and freeze them. Defrost throughout
the week by leaving in the refrigerator
overnight, and then simply re-heat in the
toaster oven (or enjoy cold).
On-the-Go Potatoes
Yield: 8 servings (about 5 potatoes per
serving)
Ingredients:
• 24 oz. petite yellow potatoes (about 40
petite potatoes)
• 2 tablespoons olive oil
• 2 tablespoons soy sauce
• 1 cup panko crumbs
• 1/4 cup tuxedo sesame seeds
• 2 teaspoons Chinese 5-Spice seasoning
mix
Directions:
Put potatoes in a bowl and toss with the
olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko
bread crumbs, sesame seeds and 5-spice
seasoning and mix well.
In small batches, put the potatoes in the
bread crumb mixture and roll around to
coat well.
Transfer to a cookie sheet. Bake at 450
degrees for 20 to 25 minutes, until cooked
through.
Nutrition
Per serving (8 servings; about 5 potatoes
per serving): Calories 174, Fat:
5.7 g, Cholesterol: 0 mg, Sodium: 257
mg, Carbohydrates: 26.8 g, Fiber: 2.5
g, Potassium: 485 mg, Protein: 4.3 g,
Vitamin C: 7 mg
Courtesy BPT