NOVEMBER 2011 NEWSLETTER

Published on October 24, 2011

 

Over 200 years ago President Abraham Lincoln
declared the fourth Thursday in November the national day to celebrate
Thanksgiving. In 1941 it became a national holiday.

In 1621 the Pilgrim’s had their first successful
corn harvest, and a celebratory feast was organized. They invited the Native
American allies and had the first celebrated thanksgiving.

Every year families gather on Thanksgiving day  to celebrate family, giving to others and what they are most thankful for.
But it is also that time of year, when most of us tug a little harder at our belt buckles – a feat especially
difficult on this post-Thanksgiving Friday.

So, the turkey day leftovers will soon be
overflowing, and the holiday sweets have already started to jam your workplace
and mailbox. The next month will be filled with family gatherings, cocktail
parties, cookie exchanges and elaborate feasts. Simply put, those trying to
battle the bulge will struggle mightily.

If you are concerned about nutrition during this
time, let the tips and recipes in the up and coming newsletters help you stay
realistic about healthy nutrition, yet enjoy the season!!  Food is part of our culture, relax,
celebrate, but stay focused on your health and nutrition goals.

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Quote for the month

“Physical activity is the currency with which you pay for food.”

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FUN FACTS:

Did You Know??

  • Almost  20% of all cranberries consumed in the United States per year are  eaten on Thanksgiving.
  • Over  85% of Americans consume turkey on Thanksgiving.
  • About  $3 billion dollars worth of turkeys are sold for Thanksgiving
  • Benjamin  Franklin wanted the national bird to be a turkey.
  • Turkeys  can drown if they look up when it is raining.
  • A  typical Thanksgiving dinner of turkey, stuffing, mashed potatoes, gravy,
    sweet potatoes, cranberries, bread, pumpkin pie and one glass of wine has
    3,550 calories.

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TALKING TURKEY – KEEP  IT SAFE

Sure to be the staple of many holiday meals, turkey is a  great addition to your diet. It’s low in fat and high in protein, and a good
source of iron, zinc, phosphorus, potassium and B vitamins. Here are some tips  for turkey safety:

A frozen turkey can be bought months in advance and stored
in the freezer. Allow ~24 hours of defrost time for every 5 lbs of turkey. A
20-pound turkey takes 4-5 days to thaw! Never thaw turkey at room temperature.

Stuff your turkey just before you place the bird in the
oven. Allow ½  to ¾  cup stuffing per lb of turkey. The stuffing
must be cooked to a minimum temperature of 165 degrees to be safe.

To roast the perfect turkey, place the bird in a shallow
pan. Insert a meat thermometer into the inner thigh of the bird and roast it in
a pre-heated oven set at 325 degrees. Your turkey is cooked when the
thermometer in the inner thigh reads 180 degrees, and the juices run clear. Be
sure the thermometer is not touching any bones.

On that note….  Overeating  on Thanksgiving…

Remember, it takes 3,500 calories to gain a pound. Most
people almost or actually do gain 1 pound from just one meal. Sounds crazy, huh?

Thanksgiving food tends to be exceptionally high in fat, and
body works differently with excess fat than it does with excess carbohydrate and protein.

When we overeat carbs and protein, the body’s initial  response is to use the majority of the extra food for energy, storage, and
building of tissues. Smaller amounts are stored as fat. Excess dietary fat is preferentially stored as body fat.

Also, fat consumption does not cause as great an increase in metabolism as carbs and protein as these calories are more easily stored.

But keep in mind that consistently overeating carbs and protein will also lead to weight gain.

HOLIDAY SEASON  TIPS

Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are
hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.

Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables,
one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.

Turkey- go skinless: choose your 4-oz  turkey portion skinless to slash away some fat and cholesterol.

Save your appetite for the side dishes and desserts.

Make a conscious choice to limit high fat items: For instance, mashed potatoes are
usually made with butter and milk; green bean casseroles are often prepared
with cream of mushroom soup, cheese and milk and topped with fried onions;
candied yams  means cream, sugar and  marshmallows. Limit yourself to a smaller
helping size. Moderation is the key to these challenges.

Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free
water to help fill up your stomach and keep you hydrated.

One of the best tips – avoid having too many leftovers as  this would mean extraordinary calories multiplied:

SOOOOOO…..  Help the Hungry:

Although the US is the wealthiest nation, 13% of the population live in poverty and hunger.

The easiest way to help, is to donate extra food to national nutrition  programs, such as food banks. It may not
solve the problem, but it will definitely help.

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REVISING RECIPES

High fat food items are typically traditional for the
holiday celebrations. For instance, mashed potatoes are usually made with
butter; green bean casseroles are often prepared with cream of mushroom soup,
cheese and milk and topped with fried onions; candied yams are loaded with
cream, sugar and marshmallows.

Recipe calls for:                                                            Substitute:

1 whole egg                                                    2 egg whites

Sour cream                                                     fat free sour
cream or plain light yogurt

Milk                                                                   skim
or 1% milk

Ice cream                                                         low
fat frozen yogurt

Heavy Cream                                                  1:1 ratio of
flour to or 1% skim milk

Whipping cream                                          chilled evaporated
milk, or coolwhip

Cheese, butter or cream of mushroom             All these come in lighter versions

 

If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. 

Again moderation is the key.

 ==============================================================

Recipe of the Month:

Maple Roasted Sweet Potatoes

Ingredients:

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch
pieces (about 8 cups)

1/3 cup pure maple syrup

2 tablespoons butter, melted

1 tablespoon lemon juice

1/2 teaspoon salt

Freshly ground pepper, to taste

Instructions:

Preheat oven to 400°F. Arrange sweet potatoes in an even
layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon
juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes;
toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir
and cook, stirring every 15 minutes, until tender and starting to brown, 45 to
50 minutes more.

Makes 12 servings, ½ cup servings each.

Nutritional Content Per Serving:

96 Calories, 2 grams of Fat, 5 milligrams of Cholesterol,
118 milligrams of Sodium, and high amounts of Vitamin A and Vitamin C.

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BONUS DESSERT RECIPE

PUMPKIN CUSTARD PIES

(serves 6)

1 can, 16 oz., pumpkin

1/2 cup prunes, pitted and finely chopped

1/4 cup frozen apple juice concentrate, thawed

1/4 cup frozen orange juice concentrate, thawed

2 tsp. margarine, reduced calorie

1 cup evaporated skim milk

1/2 cup fat-free egg substitute

1 Tbsp. grated orange peel

2 tsp. pumpkin-pie spice

8 mini (3 1/2 inches in diameter) pumpkins (called Jack-be-little pumpkins)

In a med pan, stir together the pumpkin, prunes, apple, orange juice and margarine. Simmer for 15 mins,
stirring frequently. Transfer to a food processor and add milk, egg subs, orange peel and spice. Process until smooth.

Cut off the tops of each pumpkin about 1 inch down. Scoop out the seeds. Place
the shells in a 13″ X 9″ baking dish. Bake at 3500 F for
about 30 mins or until the flesh is tender but the shells are not in danger of
collapsing. Spoon the custard mixture into the shells. Bake at 350 degrees for
about 30 minutes or until a knife inserted near the center of custard comes out clean.

Nutritional information per serving:

Calories: 106                Fat: 1g

Cholesterol: 1 mg        Sodium: 74mg

Fiber 2g                      Carbohydrate: 18g

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YOU ARE AS GOOD AS YOUR LAST RACE

Published on October 21, 2011

AmeliaIsland– Atlantic
Coast triathlon 2011 –
RACE REPORT

=======================================

For real, I am sitting here with writer’s block… unlike me I
know, but “Where do I begin… to tell the story of how great a love can be?”

… fast forward…  twenty four hours….

 

I titled my Amelia 70.3 race report “You are as good as your
last race”. This seemed most appropriate to me, because it was the first time
in my own history of triathlon that I was one hundred percent excited for this
race, and 0% anxious. It is usually the other way around. So why does “you are
as good as your last race” play a role in this… well, having just completed an
Ironman, and a rather hilly one at that, I felt like a flat, gorgeous day in
Amelia Island, for half the distance would be a nothing in comparison.  In hindsight, it is never ‘nothing” but yes, it was a most enjoyable day… A few challenges to face, yet with the confidence
of a newly anointed Ironman, they were fears consistently being conquered. So
here goes “nothing…”

First was the choppy ocean swim. The water appeared
calm at a glance. The race director even announced how fortunate we were to be
diving into LAKE Ferdinando.
It was no lake, thank you very much. Falling off of waves, swallowing
electrolytic salt water long before electrolytes were supposed to begin in the
sports nutrition strategy, and managing the bright sunrise directly into the
eye of the beholder began my day. Lake Ferdinando returned back to Atlantic Ocean, like Jekyll turns into Hyde without any
prior warning. No worries, this Ironman, sharply on the look out for sharks and
jellyfish, got onto the beach in almost record time. (Well record time for me,
and for me in an ocean swim… )

Running out the water on the sandy beach probably could make
a record viewing on YouTube. Feeling some what wonky, not only from the
overdose of salt, but swimming in a washing machine simulator always adds to
the fun. At least getting my wetsuit off on this day turned into a sleek
performance. That is usually the one thing that is laughable, and again, as
good as your last race, having the aid of strippers at Ironman, I was now alone
in my endeavor to strip and get on with the day, like I had somewhere to be !!

Hopping on to my new tri bike Dori, was one of those fears,
on its way to be conquered. While in the ocean, I could hear Dori calling me…
“Just keep on swimming, Just keep on swimming” (Dori; Finding Nemo).

My Dori was referring to extreme
excitement to be participating in her first triathlon, what she was born to do,
and could not wait for me to get out of the ocean!! (Unlike Dori the fish, who
was praying to get Nemo out of the whale – similar, but different).

I was so proud of my aerodynamic,  dynamic and  pretty Dori, and of course me too, managing to be comfortable in my aero bars,
and able to change gears efficiently and effectively simultaneously. Yes,
having flat Amelia at our disposal was an aid appreciated, but there were those
few intercoastal bridges and curvy traffic circles, one cannot forget. We did
it! And again, in record time. I don’t think I have averaged 19 miles an hour
before in any circumstance, let alone riding a tri bike, for the first time in
a race circumstance. And, remember, I still have to stop to fill my water
bottles, which does not stop the clock when calculating the mph. I feel like my
last race – Ironman… look out Robert Downey Jnr, you are going down!!

Dismounting was a turning point in emotion. I had to bid my
hero Dori goodbye. We had gotten out of the whale safe and sound, and now the real
challenge of my day was to face my own stress-fractured run. It was hot, and
although I felt on top of the world and invincible at this point, I had
promised the doc that I would not run. So I prepared myself emotionally to put
the swim and bike behind me, and just enjoy a leisurely rest of the day. I had
been chanting all week leading up to this day “swim bike walk, swim bike walk”
and yes, it is what it is !! I embraced the fact that my time is not important
today. It is about being out here with my tri buds, Dori and Amelia even if the
sun goes down while I am walking the walk. I progressed into a very low impact
afternoon, enjoyed cheering on the rest of the Sofa King team as I passed each
one on the out and backs. Okay, I didn’t really pass anyone, but you know what
I mean – out and backs mean they are far ahead, passing me on their way out, as
I was in my way in.  Doc, I confess, I did run some, but honestly, it would be an embarrassment to call THAT running…
it was extremely low impact, and I lived up to my tri team name – SO-FA-KING slow !!!

 

In summary y’all, I managed to begin and end the story of
how great a love can be. I have learned to love triathlon over the last few
years. I have conquered fears and embraced the entertainment factor of training
and competing (or should I say “completing”). I feel like an Ironman, even
though my last race was half of one. My friends all know it, because they think
my ironman gear is actually painted on my body!! (They gave me two months to
revel in my accomplishment of the year, and I extended the privilege to three,
can you blame me? It was Lake Placid y’all, and that somewhat simulates the
Gaps of Georgia…  go look at the elevation graph… )

I always like to include the things I have learned from my  last race – after all, that’s all I am good for ;-)

  1. There is no such Lake called Lake Ferdinando
  2. More and more people can appreciate the Sofa King tag line – while my team
    mates are all “so-fa king fast”, I am “so-fa king proud” to be a part of such dynamics,  even if I was the odd man out not standing on the podium
  3. Some people still think we are sofa potatoes versus couch potatoes – I will
    have them know… we are “so-fa king” NOT !!
  4. I know  I am so proud of Dori when I got called out at a meeting last week saying
    “okay, enough about me, now about my bike…”
  5. You  know who is going to tell you that I am one of the coolest chicks on
    earth?? Other Ironman chicks ;-)
  6. When I look at a bumper sticker advertising how to find a local radio station, my
    first thought is “that’s a funny distance for a race” (like 88.1).
  7. I have  great friends, always willing to be Sherpa’s… when I say “lets go for a
    walk” they grab a handful of sports beans and gels and respond “ok, lets go!!”
  8. I am  known for my White potato and salt tip… I was out there eating a potato, and
    a racer I never knew said “you must work with Ilana, the sports dietitian”?
  9. Fiber one cereal is not the best pre-swim breakfast, even if it is just a swim practice.

 

 

 

 

 

Neoprene is the best stripper material… seriously, it can be just as sexy as spandex.

 

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OCTOBER 2011 NEWSLETTER

Published on September 27, 2011

All around the world October is recognized as the Breast
Cancer Awareness Month. This newsletter is to not only to recognize those
who have experiences this tragic disease, but also to show that awareness may
lead to prevention, or at least being able to catch it at an early stage.

Unfortunate Facts: Next to skin cancer, breast cancer is the most common cancer among women today. It is also one of the leading causes of death among all women in the United States.

Cancer also still remains the second leading cause of death in theUnited States.

The Center for Disease Control and Prevention reports that in 2007, there were 202,694 women diagnosed with breast cancer and  40,598 women died due to breast cancer.

 

Powerhouse Nutrients:            

There have been many studies completed suggesting that the consumption of antioxidants can help prevent or delay the onset of cancer.

Antioxidants are dietary substances that help repair damage in the body or prevent bodily damage.So what is the relationship between cancer and antioxidants? Well, antioxidants help enhance the immune system, keeping the body strong. Also, these nutrients help prevent oxidation, and assist in the removal of precancerous cells. Be sure to consume foods high in Vitamin A, C, E, and foods that are deep red, orange, and green.

Controversial Research:

Cancer is a topic that seems to stump most scientists at varying aspects. It has been found that high fat diets leading to the development of breast cancer is quite controversial. But is it recommended to have a well balanced, healthy diet to decrease risk factors.

Maintaining a healthy immune system is very important in order for the body to fight tumor cells. Eat healthy for  healthy body.

“A clear protective effect of increased exercise was found specifically for breast and colon cancers.”

        

Tips for Breast Cancer Prevention:

  1. Get your breasts screened regularly. In case you are diagnosed  with breast cancer, the doctors can catch it in the early stages.
  2. Make healthy food choices to control your weight and maintain a consistent
    physical activity regimen.
  3. Avoid using hormone replacement therapy.
  4. Be aware of your family history.
  5. Limit the amount of alcohol you drink. Drink no more than 1 drink per day.

Recipe of the Month:

A low fat and delicious Fresh Asparagus Frittata! It can
wonderfully be served with your favorite green salad.

Ingredients: (6 servings)

  • 1 ½ cups cholesterol-free egg substitute
  • ¼ cup skim milk
  • ¼ teaspoon garlic salt
  • 1 cup fresh asparagus cut in 1 inch pieces and cooked
  • 1 cup reduced fat Swiss cheese, shredded
  • Cooking Oil Spray
  • ½ cup onion, chopped
  • ½ cup red bell pepper, chopped

In a large bowl, combine egg substitute, milk, garlic salt,
asparagus and 1/2 cup of the cheese and mix well.

Spray 10 inch nonstick skillet with cooking oil spray. Add
onion and red pepper to skillet. Sauté until vegetables are crisp-tender.
Reduce heat to low and pour egg mixture in skillet. Cover and cook 16 to 19
minutes or until mixture is set. Sprinkle with remaining cheese. Remove skillet
from heat. Cover; let stand five minutes or until cheese is melted. Cut into
wedges to serve.

Nutritional content: 76 calories, 1 gram of Fat, 11 grams of
Protein, 7 milligrams of Cholesterol, 226 milligrams of Sodium.

 

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Benefits of Breastfeeding:

It has been proven that there are many benefits to breastfeeding infants due to the antibodies and immunity cells that are passed
from the mother to the baby via breast milk.

It has also been shown that breastfeeding for 1 year or more may be associated with a decreased risk for breast and ovarian cancers.

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RECIPE SELECTIONS

Especially  for those of us who have a sweet tooth but want to keep their desserts unprocessed — (Compliments from Hungry Girl)

PUMPKIN SMASH       (makes 9 servings)

  • 15-oz. can pure pumpkin
  • 12-oz. can evaporated fat-free milk
  • ½ C Eggwhites
  • ½  cup Truvia or  Splenda (granulated)
  • 2 tsp. pumpkin pie spice

Combine all ingredients. Pour into a non stick (or use Pam spray) 8” x 8” baking sheet.
Bake at 3500 for 45 minutes.

65 calories, 0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7gsugars, 5g protein  

============================================

ALMOND BUTTER BROWNIES

  • 1 cup almond butter
  • ¾ cup mashed pumpkin
  • 1 egg
  • 1/3 cup honey
  • 1 tsp baking soda

 

Combine all ingredients. Pour into a nonstick (or use Pam spray) 8” x 8” baking sheet. Bake at 3500 for 25 minutes.  (8 servings)

 ——————————

ILANA

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Metabolic Efficiency: Who Needs it?

Published on September 14, 2011

 

As a sports dietitian, as well as an endurance athlete
(triathlon and marathons) that struggles to lose weight, I often find myself
frustrated with the low response my body has to my consistent training and very
disciplined eating habits. I also have many athletic clients that struggle with
the same dynamic. I thus began to research the concept of “Metabolic Efficiency”,
defined as “Energy intake based on body weight that is required to maintain
current weight.”  I even went as far as
having a basal metabolic rate test done, only to discover mine was off the charts
(low).  This demonstrated to me that just
to maintain my current body weight (without gaining), or to drop even a minimal
amount, required less energy (calories) than my already restrictive daily
intake even with an above average of training hours per week. So what then is metabolic
efficiency and does it exist? Am I that efficient as a machine – that I do not
need much fuel, even with a high demand of training hours. Maybe I am the new
model of “green,” the “Prius” of the athlete model. Yes, metabolic efficiency
seems to have a positive ring to it, but it can be an especially frustrating
state for those that seek weight loss as a benefit of endurance training.

This is not a new concept. In fact, in the early 80s,
researchers highlighted the potential for energy efficiency among athletes when
many competitive athletes reported what would seem to be inadequate energy
consumption to meet the demands of their excessive training regimens.  (Drinkwater, Deutser, Dahlstrom, Beidelmann).  Based on the energy balance equation (energy
consumed equals energy expended), one would expect these athletes not only to
jeopardize their performance with such low intakes, but to drop weight
drastically. However, evidence showed that triathletes, gymnasts, marathoners
and distance swimmers maintained their body mass over extended periods despite
low energy intakes (less than 35 calories per kilogram of body weight). Thompson
et al, studied 24 endurance athletes with the same number of hours of training
in a week.  Some of the athletes
typically ate less than adequate energy and others had above adequate energy
for their training demands (there was a difference of almost 1500 calorie per
day intake between the two groups). Thompson’s results definitely leaned
towards metabolic efficiency existing, because regardless of the difference in
energy intake, both groups’ body composition (body fat and muscle percentages)
remained stable for over two years.

One could easily argue that what athletes reported as
intake, may be under-reported. This in fact, is a common phenomenon, particularly
in athletes of aesthetic sports, where body image distortion runs rampant.
Wilmore and Schultz measured energy expenditure in female runners in a
respiratory chamber. Their experimental group reported significantly lower
energy intakes than their training would require but the measured energy
expenditure showed no evidence of metabolic efficiency. In these studies,
metabolic efficiency has a more objective, physiological definition: a lowered
resting metabolic rate and an increased energy expenditure during intense
activity. In similar studies, Beidelmann in 1995, like Wilmore and Schulz, found
no significant changes in resting metabolic rate or energy expenditure (rate of
oxygen consumption). With this definition secured, the only conclusion these
researchers could draw, was that the runners were under reporting energy intake.

Thompson et al, argued for metabolic efficiency again in his
1995 research. Here he set out to determine if activity energy expenditure,
sleep energy expenditure and resting heart rate in endurance athletes were
similar over a 24 hour period rather than an extended time, and also measured
oxygen consumption in a respiratory chamber.
Surprisingly, lower energy-intake athletes (low again by almost 1500
calories of estimated energy requirements for the experimental activity) had
physical energy expenditure, resting metabolic rate, and sleep energy
expenditure lower than the adequate-intake athletes. Furthermore, he controlled
the athletes’ intake, thereby preventing over or under reporting in this short
duration.

My initial perception of metabolic efficiency (very slow
metabolism) was now totally upended by this research.  Perhaps I underreported my food intake oroverstated my levels of activity.  The research found that many physically active people are more sedentary in the non-exercising portions of their day which would negate the perception of less energy intake would lead to a drop in body mass. To take this even further,
athletes (particularly ones that are highly competitive, or involved in high
intensity endurance sports) typically have an extended recovery season when
their much training regimen decreases, as compared to their short (probably 2
or 3 months at the most) peak season.

In most of these studies, resting metabolic rate, energy
expenditure during exercise, and an average of daily energy expenditure
provided the measure of metabolic efficiency. These measurements of metabolic
efficiency can be helpful for many, especially athletes in aesthetic sports who
can justify eating less yet still perform effectively. For endurance athletes,
it may take longer for them to “hit the wall” as they burn less calories and
spare more glycogen during their events. However, for many recreational
athletes, often choosing to participate in a sport for the benefit of being
able to eat more and still lose weight, metabolic efficiency may result in
frustration unless they have a deeper understanding of the concept. Based on
experience with my recreational athlete clients, many often think that training
will allows them to eat more. The research above helped carve out a good
summary for these athletes: unless metabolism is raised simultaneous with
training, weight gain is more likely to result versus weight loss.

A higher metabolism means a higher consumption of oxygen,
the rate at which the body burns calories. This includes at rest and during
exercise. Duration, intensity of workouts, as well as body composition and food
consumption, not only determine calories burned during workouts, but also
calories that continue to burn post work outs. Exercise itself is the highest
contributor to increasing ones metabolism and those of us wanting to reverse
our efficient metabolisms may need to take a closer look at how we work out.
Our diet does contribute to overall metabolism (calories burned based on
composition of macronutrients/ the thermic effect of food) but to a lesser
extent than exercise.  Whether it is a
high intensity aerobic workout or a lower intensity longer duration work out,
or even a muscle building weight lifting session in the gym, all of these
contribute in some way to raising one’s metabolism. Our metabolic rate also
affects the rate at which we burn calories at rest, a concept referred to as
“excess post exercise oxygen consumption” or EPOC.  So am I really metabolically efficient, or do
I need to look at the big picture: measured Oxygen consumption, an exercise
routine that maximizes EPOC, journaling and calculating energy intake versus
energy expenditure instead of estimating it?

References:

  1. Beidem BA, et al. Energy balance in female distance runners. Am J Clinical
    Nutrition. 1995;61:303-11.
  2. Dahlstrom M, et al. Discrepancy between estimated energy intake and requirements in
    female dancers. Clin Physiol 1990; 10: 11-25.
  3. Duester PA, et al. Nutritional intakes and status of highly trained women runners.
    Fertil Steril 1986; 46: 636-43.
  4. Drinkwater  BL, et al. Bone mineral content of athletes. N Engl J med 1984;311:277-81.
  5. Fitzgerald, Matt. Running Hot. The facts and fallacies elevating resting metabolism.
    2009. www.poweringmuscles.com.
  6. Schulz  LO, et al. Energy expenditure of elite runners measured by respiratory
    chamber. J Appl Physiol 1992;72:23-8.
  7. Thompson JL, et al. Resting metabolic rate and thermic effect of meal in low and
    adequate energy intake in endurance athletes. Intl J Sports Nutr
    1993;3:194-206.
  8. Thompson JL, et al. Daily energy expenditure in male endurance athletes with
    differing energy intakes. Med Sci Sports Exerc 1995;27:347-54.
  9. Wilmore JH, et al.Is there energy conservation in distance runners? J Appl Physiol
    1992;72:15-22.

 

Filed in Category: Body Composition/Weight Management - Tags: , ,

SEPTEMBER 2011 NEWSLETTER

Published on August 30, 2011

September is a tribute to our neighbors south of us. Mexico is a country with very beautifully rich history, from its people to…well it’s food. Mexican food is a mainstay  for Americans but it can be very rich in calories, fat & sugars. Here are some ideas to both enjoy the wonderful  cuisine while staying healthy…Enjoy!

 Cinnamon Up Your Life

 Cinnamon is a very common spice used in Mexican cuisine. There have been many studies discovering the many possible benefits of cinnamon such as: glucose metabolism, antiseptic powers against bacteria’s and fungi and even for improving brain function.

Some of the possible ways in which one can enjoy this power spice:

- Add a cinnamon stick to flavor your favorite tea

- Add to unsweetened applesauce, cereal or oatmeal

- Sprinkle on toast or add to butter or cream cheese

- Sprinkle on coffee, cocoa, fruit juices, and ciders

- Add cinnamon to your favorite baked goods

Remember after opening your cinnamon store it in a tight sealed container away from the light.

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Colorful Bean Salad

 INGREDIENTS

16 ounces garbanzo beans, canned
16 ounces kidney beans, canned
16 ounces black beans, canned
16 ounces corn, canned
2 tablespoon apple cider vinegar
1 tablespoon extra virgin olive oil
2 ounces roasted red bell pepper, from a jar, diced
6 ounces green bell pepper, seeded, small dice
2 tablespoons cilantro, fine chop
1 tablespoon Italian parsley, fine chop

METHOD

* Rinse and drain all canned items.   In a large bowl, combine all ingredients.  Chill before serving for 15-20 minutes.

Servings: 16

Per  ¾  cup serving:     Calories: 130 calories,  Fat: 2g   Carbs: 24g  Pro 4g

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Rice Pudding

INGREDIENTS

1 cup brown rice
3 cups water
12 ounces evaporated milk, non fat
3 tablespoons condensed milk, low fat
2 ounces raisins
1 teaspoon ground cinnamon

METHOD

In a medium saucepan, combine rice, and water.  Cook over low heat, covered, for 13 minutes, until tender.  Add evaporated milk and condensed milk and raisins. Stir well .  Cook 8-10 minutes.   Rice should be moist, liquid (milk) should not be completely dry.   Serve in individual plates.   Garnish by sprinkling with cinnamon.

Makes 4 cups, 16 Servings

Per serving OF 1/2 cup each: Cals: 160  Fat: 1.5g Carbs: 25g  Pro: 7g

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Cilantro…the Aphrodisiac

When speaking of spices & herbs, I would be remised to not mention this staple herb, thought to be an aphrodisiac and have healing properties, and adds great flavor to a variety of foods. It looks like parsley and is best when fresh. Here are some ways to enjoy it:  use cilantro leaves instead of basil in tomato-mozarella salad, sprinkle 1tbsp chopped cilantro over scrambled eggs, add a few leaves to grilled cheese sandwiches, garnish Bloody Mary’s with a whole sprig or two, use in marinades for chicken, fish, shellfish, lamb, and pork.

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Summer Fruits

The great thing aboutMexicois the availability and use of wonderfully refreshing fruits. Fruits are packed with vitamins, fiber, antioxidants and will help hydrate to keep you looking young and feeling good. For fun, healthy treats for the whole family, try:

  •  Adding sliced citrus fruits like lemon, lime, or orange to your water
  •  making ice cubes from fruit juice rather than reaching for a soda.
  •  Adding sliced berries or a banana to your cereal or waffle for a refreshing summer breakfast.
  •  Adding fruits such as mangoes and berries to your salad for a sweet summer flavor.
  •  Serve fresh fruits for dessert which are just as sweet but lower in fat than cakes and ice cream

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Mexico Fun Fact

Generally, Mexican food follows tips and instructions form Aztec recipes, which have been handed down

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FITNESS CORNER:

For this segment I am emphasizing Recovery Nutrition:

The body stores carbohydrates, in the form of glycogen, in very limited amounts. It is thus important to maximize that storage capacity, to prevent the risk of running out of energy before the training session is over.

The enzyme responsible for storing glycogen is elevated after exercise.  It is elevated within 30 minutes post-exercise, but remains above normal levels up to 24 hours later.  It is therefore vital to take in an adequate amount of carbohydrates as soon after exercise as possible.  Adding some protein to that meal or snack will not only enhance glycogen storage capacity, but it will also aid in muscle recovery.

The following calculation can be used to figure out how much is an adequate amount of carbohydrate to consume after your intense workouts.

Body Weight (lb.) x .5 g/lb = _____ g of Carbohydrate

example Athlete is 140 lbs ::: 140 lb  x .5 g/lb

= ~ 70 g of carbohydrate is required for recovery

To facilitate glycogen resynthesis as well as muscle recovery eat a ratio of approximately 3:1 or 4:1 carbs to protein. So once you calculate how many grams of carbs you need for recovery, you can figure your protein needs by dividing by 3.

A great idea:

Ezekiel English muffin with an egg soufflé

(lets call it Huevos Ilanos in honour of our Mexican theme)

 Method:

Spray a muffin tray with Pam. In each section pour about 3 oz of egg whites (1 egg white = 1 oz).  Add in some cut up veggies of choice, such as peppers, spnach, mushrooms. Add some salt and pepper to taste, and sprinkle with a little parmesan cheese (optional).

Bake at 350 degrees for approx 30 – 35 minutes (until eggs are set).  Each egg soufflé is about 16g of protein. The English Muffin is about 30g of carbs, so with a side of fruit, this would make a perfect recovery meal from a hard work out.

Filed in Category: Newsletters, Optimal Nutrition, Recipes / Tips / Recommendations, Sports Nutrition Specifics - Tags: , , ,

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