How to Eat Like a Panda

Kathleen
Woolf is the nutritionist from Arizona State University who is
guiding the food and drink component of Operation Panda, Pablo
Sandoval’s off-season conditioning regimen.

She
recently sent me an email with nutrition tips for athletes – and
the rest us — so none of us blow up like Macy’s balloons during
the next month.

Here
is her advice:

Tis
the season to……eat? Beginning at Thanksgiving and continuing
through Super Bowl Sunday, celebrations and family gatherings are
more abundant than at any other time of the year. Foods and
beverages, rich in fats and sugars, are the center of many of these
occasions. Also, many athletes do not maintain their usual training
routines during the holidays. Follow these tips to help you navigate
through the holiday season, without compromising your health or
performance.

*
BEGIN EVERY DAY WITH BREAKFAST!

Even
if you are still full from the night before, start each day with
breakfast. A healthy breakfast should include whole grains, fruit,
dairy and protein. Try having oatmeal, a banana, and low fat milk. If
you include a small amount of protein (yogurt, egg whites, or peanut
butter), you may stay full until lunch.

*
AVOID TOO MANY SWEETS!

Holiday
desserts and treats are full of sugars and fats. To avoid over-
indulging, eat a healthy snack before heading out to a party. Choose
whole grains, fruits, vegetables, low-fat dairy products, lean meats,
and nuts as they supply the body with proteins, vitamins and
minerals. Your intake of holiday sweets will be less and you can
spend your time socializing rather than over indulging.

*
STAY PROPERLY HYDRATED!

Soda,
eggnog and alcoholic beverages are plentiful at this time of the
year. However, focus instead on drinking water and eating five or
more servings of fruits and vegetables per day to keep your body well
hydrated. To monitor your hydration status, check your urine color
first thing in the morning. When well hydrated, urine is pale yellow
without a strong odor. Dark yellow, infrequent urine suggests
dehydration.

*
CHOOSE WISELY!

During
the holiday season, many meals will be eaten in restaurants. Make
good choices to keep your health in check. When ordering, ask your
server how foods are prepared. Choose steamed, baked, boiled,
grilled or broiled selections. Be sure to order mayonnaise, butter,
cream-based sauces, and salad dressings on the side. You can then
monitor the amount that gets added to your food.

Pablo
is heading back home to Venezuela, where he will play winter ball.
His brother, Michael, will help keep him on track by advising their
mother on what to cook and by making sure Pablo brings his own food
to the ballpark every day.

“He
will still perform cardio and weight lifting,” Giants strength
and conditioning coach Ben Potenziano said. “The shift has gone
(from working out several hours a day) to playing baseball every day
for 9 innings. I added cardio earlier in the day so he can recover
and provide his body with food it needs to function prior to the
game.

“His
lifting has shifted to a full body workout 3 to 4 times

per
week. He will continue to maintain strength that will carry him

through
winter ball and then back to me in Arizona. I will turn up the

intensity
when he gets back and become more sports specific.

“He
will be fielding, throwing and hitting more at that point as well.
His diet will not change. He will consult with Kathleen and me and we
can make adjustments to his workload. He did well with his exact
consultation and Pablo should be proud of himself.”

I’ll
try to contact Pablo in Venezuela to get an update on how he’s
doing.