Showing posts with label 1. Show all posts
Showing posts with label 1. Show all posts
Thursday, March 12, 2015
My Diet Friendly Freezer and Other Things Im Thinking About on Tuesday 1 6 15
Having diet-friendly options in the freezer can really help!
One of my goals for the new year is to be more consistent about sharing these Things I'm Thinking About on Tuesday posts, so I'm kicking off 2015 with something I should have shared long ago! Above is a shot of my diet-friendly freezer, which is so helpful when I need a few days or weeks of more carb-conscious eating. I always have heat-and-eat dinners in the freezer, and I love having labeled bins of leftovers that I've labeled for Phase One (lowest-carb) or Phase Two (carb-conscious but less strictly low-carb).
Of course if you're a food blogger it's probably easier to keep the freezer stocked up like this, but cooking on the weekends and freezing things is how I started out on South Beach (back in 2004!) and it still works well for me. (You can use the photo index page for Can Freeze if you'd like to know what recipes on this site will freeze well.)
Now here are a few more things I've been thinking about this week . . .
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Wednesday, March 11, 2015
A Container Garden on the Deck and Herbs in the Kitchen Window 2013 Garden Update 1
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| Tomatoes, cucumbers, eggplant, and basil are growing on the deck! Here's the very first tomato planted. |
If you've been reading this blog for any time at all, you probably know that I'm passionate about gardening! I've been sharing Garden Updates every year since 2006, and the garden at the old house got better every year. And then just when I had the garden of my dreams, I moved! I do love my new house, but there's an abundance of deer, squirrels, and rabbits running around on the hill, so while I build a real garden and figure out how to keep the critters out of it, I'm growing things in containers on the deck and in the kitchen window this year.
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Monday, March 9, 2015
EATING AND SPORT Part 1 of 3 Before Exercise
My next three blogs will focus on the role food/fluid plays in relation to sports performance-specifically before, during and after sport respectively. For clarity, when referring to a *sporting event/exercise in what follows I am referring specifically to endurance sport (football, soccer, distance running, Ultimate Frisbee) rather than a resistance OR muscle building ‘workout’. This advice can also be adapted to cardio aspects of gym, spin class or cross fit.
WHY SHOULD YOU EAT AND DRINK BEFORE EXERCISE?
What you choose to eat before exercise can be important for a number of reasons. These meals will provide the necessary fuel and fluid the body needs during a nutritionally challenging event or a simple psychological boost by following a pre-game eating ritual. Whatever the reason for eating before participating in sport, your food and drink choices should leave you feeling comfortable and confident to start your event without experiencing hunger or stomach discomfort during the event.
Carbohydrates are of utmost importance when pre-event meals are considered. Carbohydrates are stored as excess glucose in the form of glycogen in the body`s muscles and liver. This glycogen is a critical fuel source for both muscle function and maintaining energy levels when the body is fatigued. Therefore, the more glycogen that gets stored in the body the greater both physical and mental performance during prolonged workouts or endurance events should be.
Fluids:
Dehydration in sport can reduce both your pleasure and performance, especially in hot conditions. Most physical activity will lead to a sweat loss far greater than the amount of fluid an athlete can replace. Hydrating at the beginning of an event will minimise the fluid deficit that will inevitably occur. However, there is no need to drink excessive amounts in the lead up to exercise (this can lead to low salt levels in the blood - hyponatraemia). Normal daily fluid intake (~2L/day) should be adequate.
The total carbohydrate content of the menu plan you choose before exercise should be most important and based on foods that you know will be well tolerated by your body. Experimenting with different foods in the lead up to competition is highly recommended. However, trying new foods or fluids on the day of competition could be unwise.
SUMMARY:
Russell Nassim (APD)
References:
www..sportsdietitians.com.au
Carbohydrates are of utmost importance when pre-event meals are considered. Carbohydrates are stored as excess glucose in the form of glycogen in the body`s muscles and liver. This glycogen is a critical fuel source for both muscle function and maintaining energy levels when the body is fatigued. Therefore, the more glycogen that gets stored in the body the greater both physical and mental performance during prolonged workouts or endurance events should be.
Fluids:
Dehydration in sport can reduce both your pleasure and performance, especially in hot conditions. Most physical activity will lead to a sweat loss far greater than the amount of fluid an athlete can replace. Hydrating at the beginning of an event will minimise the fluid deficit that will inevitably occur. However, there is no need to drink excessive amounts in the lead up to exercise (this can lead to low salt levels in the blood - hyponatraemia). Normal daily fluid intake (~2L/day) should be adequate.
WHAT SHOULD YOU EAT BEFORE EXERCISE?
A guide when choosing a pre-event meal or snack:
- Rich in Carbohydrate
- Low in fat
- Easy to digest
- Provide adequate amounts of fuel
- Include food and fluids that you are familiar with and do not cause stomach upsets.
Is Glycaemic Index (GI) important?
It has been suggested that eating carbohydrates which are lower GI may provide a sustaining energy release and longer carbohydrate availability that may help increase endurance of those undertaking moderate intensity exercise.
However, follow up studies have not always shown benefits from choosing low GI foods pre-exercise, especially when speed as opposed to endurance is considered. Lower GI foods often have higher fibre contents which may cause stomach upsets and loose bowels in some athletes which may inhibit optimal performance. In fact, the GI of the pre-event meal is often outweighed by what is consumed during exercise.
However, follow up studies have not always shown benefits from choosing low GI foods pre-exercise, especially when speed as opposed to endurance is considered. Lower GI foods often have higher fibre contents which may cause stomach upsets and loose bowels in some athletes which may inhibit optimal performance. In fact, the GI of the pre-event meal is often outweighed by what is consumed during exercise.
The total carbohydrate content of the menu plan you choose before exercise should be most important and based on foods that you know will be well tolerated by your body. Experimenting with different foods in the lead up to competition is highly recommended. However, trying new foods or fluids on the day of competition could be unwise.
Examples of carbohydrate-rich foods and their Glycaemic Index | ||
Food | GI (glucose = 100) | |
High GI | Instant mashed potato White rice (medium grain) Jelly beans Gummy lollies Sports drinks White bread Cornflakes Watermelon | 86 83 80 90 78 78 77 72 |
Moderate GI | Weet Bix Sultana Bran Light n Tasty Soft Drink One-minute oats Muffins | 69 60 65 68 66 60 |
Low GI | Muesli Bar Pasta Banana/Apple/Orange Porridge Kidney beans Multi grain bread All bran Milk Yoghurt | 50 50 51 42 36 34 30 20 33 |
Source: http://www.glycemicindex.com/ | ||
WHEN SHOULD YOU EAT BEFORE EXERCISE?
Carbohydrate foods eaten in the last hours before exercise will play a significant role in continuing to top up muscle glycogen stores.
Typical recommendations suggest that the pre-event meal should be consumed 1-4 hours before competition.
This will vary according to the type and timing of your event and should allow time for gastric emptying (food to leave the stomach) as well as delayed gastric emptying often caused by pre-match nerves. It is also important to get a good balance of gut comfort - neither being too full nor too hungry at the start of exercise.
Type of Food | Time to leave the stomach |
High GI foods | ~10-30mins |
Moderate GI foods | ~60-90mins |
Low GI foods | ~90-180mins |
An example:
For events in the morning, an individual might have their (moderate to low GI) breakfast 2-3hours beforehand.
In the case of a very early start, another option is to have a larger supper the night before and a lighter (higher GI) snack or fluids 1-2hours before the event.
Those competing later in the day may choose to eat their normal daily meals in the early part of the day and then have a light snack (moderate to high GI) 1-2hours prior to the event.
SUMMARY:
- Choose high carbohydrate, low fat foods that are familiar and well tolerated.
- Try a liquid or low fibre pre competition meal if nerves or other factors cause GI upset.
- Practice different pre-exercise eating ideas during training NOT during competition.
- Monitor the effects of food and drink choices on your performance to see what works best.
Russell Nassim (APD)
References:
www..sportsdietitians.com.au
Sunday, March 8, 2015
Weight Loss Help 101 Ways to Burn Belly Fat Fast Part 1 of 6
The average mans body houses 43.2 pounds of fat. And at any one moment, that number is either increasing or decreasing—its never stagnant. Spend more of each day burning fat than you do storing it, and over time, youll bury your belly forever. Sound simple? It is. You see, theres no single secret formula for losing fat. In fact, find 100 successful losers and theyll give you 100 different ways to win the battle of the bulge. But we did them one better. On the following pages, youll find 101 tips designed to help you lose your love handles, bust your gut, and define your abs. Simply incorporate three or four into your life every day, and youll finish off your fat easier and faster than you ever imagined possible.
Eat more protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
Read labels.
Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity.
Avoid foods with "high-fructose corn syrup" in the ingredients list. Since 1971, consumption of this sugar substitute—which is used to sweeten soda, commercial baked goods, and even condiments—has increased more than 350% in the U.S., paralleling the rise in obesity.
Get off your ass.
Do every exercise standing instead of sitting. "Youll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips.
Do every exercise standing instead of sitting. "Youll expend up to 30% more calories," says Joe Stankowski, C.P.T. The solution for the bench press? Dips.
Find Supplements to Boost Your Weight Loss at GNC Live Well >>>
Mix up your movements.
When you lift, perform supersets in which you alternate between sets of lower body exercises and upper body exercises. That way, your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S.
When you lift, perform supersets in which you alternate between sets of lower body exercises and upper body exercises. That way, your lower body rests while your upper body is working. "This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout," says Craig Ballantyne, C.S.C.S.
Exercise blind.
When youre using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.
When youre using the elliptical trainer, try letting go of the handles and closing your eyes. (Be careful!) Without the visual feedback, your core muscles will have to work harder to keep you balanced, burning more calories.
Embrace yardwork.
View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)
View any type of physical activity—even those you try to avoid, such as mowing the lawn—as a chance to burn fat and condition your body. (Just make sure you use a push mower.)
Snack on dill pickles.
They have one calorie per slice.
They have one calorie per slice.
Take larger steps.
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss, says Cameron McGarr, C.S.C.S.
Rent motivation.
Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).
Once a week, watch a movie that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports), and Chariots of Fire and Without Limits (both for running).
Break a record.
Challenge yourself to run farther in the same amount of time—even if its just one-tenth of a mile—every single workout. This ensures youre always burning more calories from one workout to the next.
Source: http://www.mensfitness.com/weight-loss/burn-fat-fast/101-ways-lose-your-gutChallenge yourself to run farther in the same amount of time—even if its just one-tenth of a mile—every single workout. This ensures youre always burning more calories from one workout to the next.
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