Archive for Nutrition
July 9, 2009 at 4:38 pm / Filed under Nutrition
By now, I’m pretty sure you know how important it is to exercise - especially resistance training. But did you also know that what you eat (or don’t for that matter) immediately afterwards can have a major effect on your results? That’s right, it is extremely important to properly re-fuel your body right after an intense resistance training session. By not eating within the appropriate time, typically between 1/2 hour to 1 hour right after you finish, you will lessen your results by quite a substantial amount. So if you want to get the most from your workout - you MUST eat right after! The quicker, the better, as your muscles are very receptive at this critical time.
So what should you be eating, you ask? There are so many different things that you can eat. Your options are pretty much limitless; however, there are some things you should keep in mind. First, you want to eat something that will be quickly absorbed by the body. Second, you want a good combination of both simple carbs and protein - not fat (this will slow down the absorption of your meal greatly). Third, you want to have this meal right after your workout, or never more than an hour afterwards.
So what do I recommend? Simple - a protein shake made with milk (I use rice milk) with some fruit in it, like a banana or strawberries. Not only is the protein quickly absorbed but the sugar in the milk and fruit are the perfect simple carbs. Keep in mind that although a shake is ideal, it is not your only option. It is acceptable to go home (or a restaurant) and eat a nice meal - just make sure it’s within the time frame I suggested. So make sure to plan ahead the next time you head to the gym, and have your meal or shake ready to go.
June 4, 2009 at 10:10 pm / Filed under Nutrition
I remember when the 100 calorie snack packs first hit the grocery stores. I thought - what a great idea. I must admit, I too thought they were a great tool to help manage my weight. Honestly, who could resist the convenience of your favorite fattening snacks, in a small, portion-controlled little baggy that you could take with you anywhere. But that was a long time ago…before I realized the importance of eating REAL food (and not something that can be stored in your pantry forever without going bad!). So although they do look tempting, I’ve learned to totally stay away from that aisle altogether - although, I occasionally splurge with a box of trisquits (not too bad for your waistline).
Although I always wondered how bad these cute little treats could actually be, I now have an answer. It turns out that they may actually cause you to gain weight! Yes, they actually do the complete opposite of what they are marketed for. How sneaky of them! A new study reported in the Journal of Consumer Research found that people actually ate more when eating the snack packs than those who were given regular-sized bags of chips. Okay, so I guess they were given access to the entire box but anyways, they claim that people feel they have a “license to overeat.”
So, clearly, these processed foods should not be part of your regular diet. Not only will you end up eating more, calorie-wise, but you’ll also be eating junk. These snacks have zero nutritional quality, which is probably another reason people overeat them. Without quality ingredients like fiber and protein, you’re bound to get hungry quickly (probably before you’ve finished your first little snack pack!). Want my advice? Switch to Mother Nature’s snack packs - apple, banana, orange, etc. Not only are they loaded with vital nutrients and fiber, but they come in the handiest little packages - good to go anytime - no wrappers required!
March 5, 2009 at 7:31 pm / Filed under Nutrition
according to the latest studies - only if you can eat more than 2200 EXTRA calories a day for more than 5-6 days! you read that right. the researchers claim that carbs are primarily used as energy and hardly ever stored as fat, contrary to popular belief. scientific research has shown time and again that extra carbs are burned and released as heat - not stored as fat. so what makes us fat then? that’s pretty simple - it’s FAT. when you eat something containing fat, the fat gets stored immediately as fat in your body. so those fried chips go directly to your thighs (or belly, or butt, you get the point).
so does that mean we can eat all the carbs we want??? i don’t think so, imo. at the end of the day, it’s still a basic energy equation, meaning that if you eat more calories than your body can use, you will most likely gain weight. and eating alot of processed carbs is never a good idea. not only have all their valuable nutrients been striped and they cause your blood sugar to go up (which is very bad for many different reasons), but they are also probably filled with preservatives (read-chemicals!).
so my final thoughts are - everything in moderation. eating to much of anything can be a problem. but i wouldn’t worry too much about whether something is a carb or protein (or fat, fot that matter). i think the important thing is to eat things that have nutritional value - and that typically means whole plant foods that have little or no processing. besides, adding a hint of sugar on top of that freshly cut grapefruit has far more benefits than not eating the grapefruit at all - yummm (besides, 1 teaspoon of sugar only has 16 calories, or better yet make that agave syrup and your guilt will totally subside:).
December 5, 2008 at 1:01 am / Filed under Nutrition
If you caught Oprah last week than you may have heard of the secret of the blue zones. National Geographic’s freelance writer Dan Buettner recently wrote a book on this topic and he was on her show to explain this phenomenon. The blue zones are areas around the world where the average life expectancy is greater than other places. In fact, it is common for people in these areas to live an active life beyond the age of 100. He went to four of these locations and interviewed some of the people that live there to see what they do differently.
The biggest thing they had in common is that they all live active lifestyles, including a 103 year old woman who still lifts weights and a 94 year old heart surgeon! Another thing they all did was eat a plant based diet, rich in legumes. You heard that right, vegetables - my favorite! The only blue zone in the United States, located in Loma Linda, CA, the majority of the residents are vegan (meaning no animal products in their diet, not even milk or eggs). Shocking, you say? Not really, the more research that is done, the more we hear about eating a meat-free diet and all of its many benefits…including living past 100!
September 18, 2008 at 2:50 pm / Filed under Lifestyle, Nutrition
Tap or bottled? Most of us encounter this question almost every day. Whether we are at a restaurant or at the grocery store, our options these days are endless. But is bottled water actually better than our tap water? Well, that depends on where you live. But chances are the water you have at home may be far better than the fancy bottled water you see everywhere…not to mention, cheaper!
For one thing, bottled water is far less regulated than tap water. In fact, water that is packaged and sold within the same state, which is approximately 60-70% of all water, doesn’t need to comply with any of the FDA’s rules. It is also estimated that up to 40% of bottled water is actually just tap water. There are also health concerns about the plastic bottles actually leaching chemicals into the water. By the way, these chemicals have been shown to cause cancer and interfere with our hormones (technically they’re called phthalates and are considered to be endocrine disruptors) - using reusable stainless steel bottles are a good safe alternative. Then we need to think about the environmental impact of all these bottles. Seriously, have you ever stopped to think about where they go? It’s estimated that 80% of these bottles do not get recycled and end up in landfills, or better yet on an “island” in the middle of the Pacific twice the size of Texas!! It’s crazy, but very true…google it and see! Not to mention that it takes 15 million barrels of oil per year just to supply the US with all these bottles – that’s equivalent to fueling 100,000 cars for a year. Another big factor is cost. Just think that for the price of one Evian bottle, you can have a supply of 1000 gallons of tap water all from the comfort of your own home.
So although tap water may have a few flaws, it makes much more sense to drink your tap water. By adding your own filter at home, the results are far more superior to what you would find at the grocery store or gas station. All you need to do to ensure the best quality water is to read the report your utility company sends every year to see what’s in your water. Take the time to read it and find a filter that will target your main issues. In many cases, adding a basic carbon filter (which costs around $30) will eliminate almost all of your problems. Just remember to follow the manufacturer’s instructions on when to replace them because they will release the “bad stuff” after the recommended time has expired. So stop paying extra for something you can find right at home – it just makes more sense for you, the environment, and your wallet!
August 12, 2008 at 11:24 pm / Filed under Nutrition
I say it all the time – you need to eat more produce! It may not be your favorite thing to hear or eat (don’t worry, mine either) but it is by far one of the best things you can do for yourself when it comes to nutrition. But eating more of it isn’t all you need to worry about. you see, most farmers put numerous types of pesticides on their products and, unfortunately, no matter how much you may wash them - you are still going to eat them (most pesticides penetrate the skins, so peeling doesn’t always help either). They use all kinds of stuff, like insecticides to kill bugs, herbicides for weeds, fungicides for mold, not to mention hormones to make them grow! By the way, some even have up to 10 different pesticides per piece!! (Organic farming on the other hand does not allow the use of synthetic pesticides in their crops.) But let’s face it, that’s no excuse to skip out on them. Where else can you find an excellent source of fiber, essential vitamins and minerals, and disease fighting antioxidants and phytochemicals all in one piece of food? In fact, studies show that people who eat the recommended amounts of produce per day have a lower risk of developing heart disease, cancers, Type II diabetes, and obesity than those who don’t.
So what should you do? The easy answer is to buy organic. But let’s face it, organic can be more expensive and trickier to find. So although organic is usually better, it isn’t always necessary. Research shows that if you avoid the 12 most contaminated fruits and veggies, you will reduce your pesticide exposure by up to 90%! These include: peaches, apples, bell peppers, celery, nectarines, cherries, pears, grapes (imported), spinach, lettuce and potatoes. So if you can’t find the organic versions of these, you may want to skip them altogether and go for those that have the lowest pesticide residues like asparagus, avocados, bananas, broccoli, cauliflower, sweet corn, kiwi, mangos, onions, papaya, pineapples and sweet peas.
Now…go eat your produce!
