So I just read this article while on lunch about popping ibuprofen on a regular basis. Incredibly interesting stuff they came up with. Here's the article:
For Athletes, Risks From Ibuprofen Use
As a quick summary for you all, what the article is talking about is how some athletes like to take ibuprofen before and after work outs to deal with pain and discomfort in an attempt to boost productivity.
When we work out, especially on a very physical level, our blood travels to different sources of the body, like muscle, in order to keep it working. Now, you don't just increase blood flow overall, the blood gets redirected from other sources. One of those sources is your intestines. That's why intestinal discomfort is so common in athletes when they exercise. So when there isn't much circulation to the intestines, the intestines can't function normally and digest or absorb food. This can lead to pain, nausea, discomfort, and even seapage of nutrients and bacteria out of the intestines. This isn't good! You want to keep those nutrients and good bacteria in your intestines!
The problem here comes with the stigma of using over the counter (OTC) medications regularly. Here's a good tip to follow: don't use OTC medications on a daily basis. They can cover up actual problems that should be treated. Plus, if you build up a tolerance, pretty soon you will not be able to get any effect out of a regular dosage.
I should state here that I am not a doctor or a dietitian (yet). If you are acutally concerned about anything with your health, please see a doctor.
Read the article, it is eye-opening. It looks like there will be some more research into the effect OTC drugs can have on normal metabolism and an athlete's life. I'll do my best to keep you updated!
Wednesday, December 5, 2012
Tuesday, November 20, 2012
Thanksgiving Eating
Thanksgiving is one of the greatest holidays ever. Period. Don't argue with me. It's so great to just sit with a group of people and eat great food. That is the entirety of Thanksgiving. I love it.
A lot of people freak out because Thanksgiving implies eating just crazy amounts of food. It does, because the food is so good, but it doesn't mean that it will destroy your entire diet.
The simple thing to remember here is that Thanksgiving is a holiday and should be treated as such. You should not stop yourself from enjoying food. Food needs to be celebrated. I believe it is smartest to make this day a treat to yourself and really just enjoy the meal(s).
All this being said, there are smart ways to hande the overindulgence issues on Thanksgiving.
First things first. Prepare yourself well. Do not eat nothing until dinner. This way you could hurt your stomach going from so super empty to so super full. This is an easy way to get nausea and a headache and eventually ruining your good Thanksgiving. Eat breakfast, then snack through out the day. This will keep your stomach "satisfied" but continuing to keep the metabolism running. This way you will be able to eat more comfortably and avoid symptoms caused by "bull rush" eating.
Drink tons of fluids all day long. Staying well hydrated is a natural stimulant to the digestive system. It's like the water flushes food through. Taking drinks in between bites is also encouraged as to help guide the food you are eating along its way.
Do you really need seconds? Make sure you don't forget that after eating there is almost always alcoholic drinks and dessert, both of which pack tons of caloric punch. Don't wait around for your stomach to settle just to force some pumpkin pie down. Think about the things you definitely want to eat, and stick to those by making room for it all. Remember there is always leftovers after Thanksgiving where you can relive your precious tastes from the great Thanksgiving meal. Choose to have your seconds the next day and spread the flavor out.
In the end, I want all of you to have a joyous holiday dinner with your loved ones without any discomforts in your belly. Happy Thanksgiving!!
A lot of people freak out because Thanksgiving implies eating just crazy amounts of food. It does, because the food is so good, but it doesn't mean that it will destroy your entire diet.
The simple thing to remember here is that Thanksgiving is a holiday and should be treated as such. You should not stop yourself from enjoying food. Food needs to be celebrated. I believe it is smartest to make this day a treat to yourself and really just enjoy the meal(s).
All this being said, there are smart ways to hande the overindulgence issues on Thanksgiving.
First things first. Prepare yourself well. Do not eat nothing until dinner. This way you could hurt your stomach going from so super empty to so super full. This is an easy way to get nausea and a headache and eventually ruining your good Thanksgiving. Eat breakfast, then snack through out the day. This will keep your stomach "satisfied" but continuing to keep the metabolism running. This way you will be able to eat more comfortably and avoid symptoms caused by "bull rush" eating.
Drink tons of fluids all day long. Staying well hydrated is a natural stimulant to the digestive system. It's like the water flushes food through. Taking drinks in between bites is also encouraged as to help guide the food you are eating along its way.
Do you really need seconds? Make sure you don't forget that after eating there is almost always alcoholic drinks and dessert, both of which pack tons of caloric punch. Don't wait around for your stomach to settle just to force some pumpkin pie down. Think about the things you definitely want to eat, and stick to those by making room for it all. Remember there is always leftovers after Thanksgiving where you can relive your precious tastes from the great Thanksgiving meal. Choose to have your seconds the next day and spread the flavor out.
In the end, I want all of you to have a joyous holiday dinner with your loved ones without any discomforts in your belly. Happy Thanksgiving!!
Thursday, November 1, 2012
Keepin Full of Energy: The Athlete's Diet
Hey athletes!
So when you are training and getting prepared for games, practices, and work outs, how do you "fil-up" the belly?
It's a tricky answer, because it is different for everyone, but it can be key to having a high level of performance.
What sport are you playing? How tall are you? When was the last time you ate? What did you eat? Are you hydrated? How long is this practice going to last? Will you have food available after finishing practice? These are all questions to ask yourself when getting prepared food-wise.
You need to have energy to be able to compete. You would be surprised how much energy you burn in one hour of activity. Obviously the best way to prepare for this is to eat a nice meal before hand, loaded with carbs and a bit of protein and fat to stay your energy level over the alotted time period. But what if practice starts super early and you don't have time to cook, eat, digest, and be ready? This takes some thinking ahead. The best way to combat this kind of problem is to adopt an "athlete's diet."
You've probably heard me or anyone else say to eat smaller meals more frequently through out the day. Eating 6 meals a day, but keeping Calorie levels relatively constant, has shown to keep energy levels high and performance even higher. This is because your body never gets too depleted to the point of fatigue, exhaustion, and other unwanted things. Your body also does not get crammed to the max leading to sleepiness (the food coma) and stomach troubles.
The best way to make this diet work is to have travel-able foods at all time with you. This can be tuna salad in the can to put on crackers, fresh fruits, trail mixes, sandwiches, granola bars, almonds, and sometimes your leftovers. The constant muncher will sustain energy much better than the "wait for an empty stomach" eater.
The other key point to make here is that sometimes people play well on a full stomach. Sometimes people need to have an empty stomach or close to empty stomach to play well. Both is fine! What isn't fine is to not have energy at all when getting to performance time. If you are starved but then eat a huge meal right before practice, you are going to be hurting. And the other athletes who eat much further before hand but eat nothing for 4-5 hours then practice for 2-3 hours will also hurt! For this reason, carry around small (but smart) snacks that can be consumed on a minute's time.
Take a few tips with you to make this type of eating style work.
So when you are training and getting prepared for games, practices, and work outs, how do you "fil-up" the belly?
It's a tricky answer, because it is different for everyone, but it can be key to having a high level of performance.
What sport are you playing? How tall are you? When was the last time you ate? What did you eat? Are you hydrated? How long is this practice going to last? Will you have food available after finishing practice? These are all questions to ask yourself when getting prepared food-wise.
You need to have energy to be able to compete. You would be surprised how much energy you burn in one hour of activity. Obviously the best way to prepare for this is to eat a nice meal before hand, loaded with carbs and a bit of protein and fat to stay your energy level over the alotted time period. But what if practice starts super early and you don't have time to cook, eat, digest, and be ready? This takes some thinking ahead. The best way to combat this kind of problem is to adopt an "athlete's diet."
You've probably heard me or anyone else say to eat smaller meals more frequently through out the day. Eating 6 meals a day, but keeping Calorie levels relatively constant, has shown to keep energy levels high and performance even higher. This is because your body never gets too depleted to the point of fatigue, exhaustion, and other unwanted things. Your body also does not get crammed to the max leading to sleepiness (the food coma) and stomach troubles.
The best way to make this diet work is to have travel-able foods at all time with you. This can be tuna salad in the can to put on crackers, fresh fruits, trail mixes, sandwiches, granola bars, almonds, and sometimes your leftovers. The constant muncher will sustain energy much better than the "wait for an empty stomach" eater.
The other key point to make here is that sometimes people play well on a full stomach. Sometimes people need to have an empty stomach or close to empty stomach to play well. Both is fine! What isn't fine is to not have energy at all when getting to performance time. If you are starved but then eat a huge meal right before practice, you are going to be hurting. And the other athletes who eat much further before hand but eat nothing for 4-5 hours then practice for 2-3 hours will also hurt! For this reason, carry around small (but smart) snacks that can be consumed on a minute's time.
Take a few tips with you to make this type of eating style work.
- Drink water. All the time. Staying hydrated keeps energy and performance high.
- Eat a bedtime snack. Making it higher in unsaturated fats can help get stores of energy in the night.
- Spend money at the grocery store. Don't be tempted by low cost, unhealthy fast food.
- Invest in a nice lunch bag/box that won't crush your foods but keep them ready to eat.
- Don't forget what foods make your stomach hurt...or feel good! There is a time for all foods.
Thursday, October 18, 2012
Eating Seasonal: The Fall
Hey everyone. I did a post a while back about the foods that are in season. Knowing this list is great because these foods should be cheaper at the market and taste better than any other time of the year.
The list of foods in the fall season are as follows:
Carrot
Chestnut
Pumpkin
Sweet Potato
Lettuce
Venison
Lamb
It's a short list, but there are some great things in there
First on the list, carrots, are great for all ages. They do three things really well: they are semi sweet, but pack some fiber; they are loaded with vitamins, specifically A (good for your eyesight!); and they require little prep and can last a while in your fridge. If you see a bag of carrots at the grocery store, pick them up. They are great eating them a la Bugs Bunny (by itself) or you can shred them and put them on just about anything: salads, sandwiches, wraps, soups, casseroles, stir-fries, etc.
Pumpkin is a great vegetable that not enough people use. Pumpkin is packed with vitamin A, and their seeds are packed with protein, magnesium, copper and zinc. The next time you carve out your pumpkin, don't just throw away the seeds. Keep them, clean them of all the pumpkin guts under water, then toss them with a little bit of oil, add some seasonings like paprika or cayenne with salt and pepper to get a real tasty fiery taste, and bake them in the oven until golden brown. This is not only a treat, but an amazing, nutritional, seasonal snack.
Sweet potatoes are great. Literally. I feel like that's all I really need to say. They are loaded with nutrients so much more (specifically vitamin A and potassium) than their partner the normal potato. They are prepared the exact same way, plus can be treated as a dessert when dressed properly to give you a healthy dessert alternative.
Lettuce is good. You know that.
Venison is a great lean soucre of protein for the most part. Just make sure the venison you are eating is clean and disease free. Always be safe, never be sorry.
That's all I have to say about this short list. Keep these foods in your head the next time you go grocery shopping and make sure to pick them up! Enjoy the season change!
The list of foods in the fall season are as follows:
Carrot
Chestnut
Pumpkin
Sweet Potato
Lettuce
Venison
Lamb
It's a short list, but there are some great things in there
First on the list, carrots, are great for all ages. They do three things really well: they are semi sweet, but pack some fiber; they are loaded with vitamins, specifically A (good for your eyesight!); and they require little prep and can last a while in your fridge. If you see a bag of carrots at the grocery store, pick them up. They are great eating them a la Bugs Bunny (by itself) or you can shred them and put them on just about anything: salads, sandwiches, wraps, soups, casseroles, stir-fries, etc.
Pumpkin is a great vegetable that not enough people use. Pumpkin is packed with vitamin A, and their seeds are packed with protein, magnesium, copper and zinc. The next time you carve out your pumpkin, don't just throw away the seeds. Keep them, clean them of all the pumpkin guts under water, then toss them with a little bit of oil, add some seasonings like paprika or cayenne with salt and pepper to get a real tasty fiery taste, and bake them in the oven until golden brown. This is not only a treat, but an amazing, nutritional, seasonal snack.
Sweet potatoes are great. Literally. I feel like that's all I really need to say. They are loaded with nutrients so much more (specifically vitamin A and potassium) than their partner the normal potato. They are prepared the exact same way, plus can be treated as a dessert when dressed properly to give you a healthy dessert alternative.
Lettuce is good. You know that.
Venison is a great lean soucre of protein for the most part. Just make sure the venison you are eating is clean and disease free. Always be safe, never be sorry.
That's all I have to say about this short list. Keep these foods in your head the next time you go grocery shopping and make sure to pick them up! Enjoy the season change!
Monday, October 8, 2012
Flu Season Diet
I just got my flu shot, which means it's flu season...
So I am a firm believer in food curing the body/"you are what you eat." For this reason, I belive you can give yourself your own kind of "flu shot" by upgrading your diet to include more of certain nutrients. I still recommend getting a flu shot, becuase viruses are no fun, and technically you could still get the bug no matter what you do.
Vitamin C. Well yeah, I think you all saw this one coming. Having a high amount of Vitamin C in your diet will never hurt you (You lose all the extra in the bathroom), and it has shown to improve the immune system. Don't settle for just Vitamin C inside fruit snacks or added to cereals or in pill form. Grab an orange, some pineapple, an apple, etc. The freshest forms will pack the highest quality of the vitamins. You could also try some fresh juice too.
Hydrate! This could be the most important component to any diet ever. Trust me, simply by drinking more water daily, you should see improvements in your diet, digestion, and overall comfort with food. Keeping hydrated can keep runny noses not so stuffy and headaches not so powerful. Try drinking some tea with some polyphenols or antioxidants in it to beef up the efficiency of your drink. Those guys can really help out attacking a cold or flu.
Zinc is one of the newer micronutrients people are consuming more of to combat sickness. It is believed that zinc helps increase white blood cell count (obviously good for fighting off infections and what not). You can get too much zinc, in which case the zinc can interfere and worsen your immune system, so don't go too crazy here. Oysters are packed with the stuff, beats many other foods by a landslide in zinc. Eating more than 5 oysters will put you at the top limits of daily intake of zinc. Other much smaller sources are crab, beef, turkey, and beans.
Omega 3 fatty acids. It's kind of one of those buzz words. Everyone knows you can find it in fish sources. Omega 3's are great for you in that they contribute to healthy cholesterol and lessen unhealthy cholesterol while providing the best kind of fats that your vitamins and minerals can store. On top of those things, omega-3's have been found to boost immune function by increasing the activity of phagocytes. What are those? These are white blood cells that literally eat up bacteria and toxins. Awesome.
These are just some of the ways you can boost your health in preparation for this season. Remember, having an overall healthy diet and consciously eating your food will always give you a healthy lifestyle. From there try to add my tips to increase your health even more!
So I am a firm believer in food curing the body/"you are what you eat." For this reason, I belive you can give yourself your own kind of "flu shot" by upgrading your diet to include more of certain nutrients. I still recommend getting a flu shot, becuase viruses are no fun, and technically you could still get the bug no matter what you do.
Vitamin C. Well yeah, I think you all saw this one coming. Having a high amount of Vitamin C in your diet will never hurt you (You lose all the extra in the bathroom), and it has shown to improve the immune system. Don't settle for just Vitamin C inside fruit snacks or added to cereals or in pill form. Grab an orange, some pineapple, an apple, etc. The freshest forms will pack the highest quality of the vitamins. You could also try some fresh juice too.
Hydrate! This could be the most important component to any diet ever. Trust me, simply by drinking more water daily, you should see improvements in your diet, digestion, and overall comfort with food. Keeping hydrated can keep runny noses not so stuffy and headaches not so powerful. Try drinking some tea with some polyphenols or antioxidants in it to beef up the efficiency of your drink. Those guys can really help out attacking a cold or flu.
Zinc is one of the newer micronutrients people are consuming more of to combat sickness. It is believed that zinc helps increase white blood cell count (obviously good for fighting off infections and what not). You can get too much zinc, in which case the zinc can interfere and worsen your immune system, so don't go too crazy here. Oysters are packed with the stuff, beats many other foods by a landslide in zinc. Eating more than 5 oysters will put you at the top limits of daily intake of zinc. Other much smaller sources are crab, beef, turkey, and beans.
Omega 3 fatty acids. It's kind of one of those buzz words. Everyone knows you can find it in fish sources. Omega 3's are great for you in that they contribute to healthy cholesterol and lessen unhealthy cholesterol while providing the best kind of fats that your vitamins and minerals can store. On top of those things, omega-3's have been found to boost immune function by increasing the activity of phagocytes. What are those? These are white blood cells that literally eat up bacteria and toxins. Awesome.
These are just some of the ways you can boost your health in preparation for this season. Remember, having an overall healthy diet and consciously eating your food will always give you a healthy lifestyle. From there try to add my tips to increase your health even more!
Thursday, September 20, 2012
Finding Positives on Food Labels
It's been said before, but it needs to be said again.
It has shown in research that those who read food labels (facts and ingredients) eat healthier and maintain a healthier lifestyle. It makes sense people! Paying attention to the details is super important.
When you read a food label, what are you looking at? Calories? Fat? Sugar? You should look at these three things to make sure they are not dominating the item. But what else should you look at? When it comes to positives look here:
Don't get thrown off by the front label. Look at that nice black and white nutrition facts label and ingredients before throwing it in the cart. Simply by reading, you will be on the way to healthier eating! The more you knoooooow...
It has shown in research that those who read food labels (facts and ingredients) eat healthier and maintain a healthier lifestyle. It makes sense people! Paying attention to the details is super important.
When you read a food label, what are you looking at? Calories? Fat? Sugar? You should look at these three things to make sure they are not dominating the item. But what else should you look at? When it comes to positives look here:
- Protein - eating protein along side of carbohydrates has shown to curb your hunger for a longer time, thus causing you to eat less Calories and keep the weight down. Also, for recovering purposes, protein in the ratio of 3:1 carbs:protein will help you recover faster.
- Mono and Poly unsaturated fats - a lot of labels can be misleading. It can be super high in fat so the Calories and Fat from Calories will be high, but the benefits from these fats is still great. When buying high fat items (oils, nuts, some meats) look not only at total fat, see what fats they are. These fats help with heart health, skin health, and vitamin absorption.
- Fiber - many of you probably already look here. Keep the fiber content high. And remember, fruit and veggies are still the best option on where to get your fiber.
- Serving Size or Serving Per Container - this one is REALLY important. All of the other stuff you look at will be thrown completely out of proportion if you don't look here at all. See how much one serving size is. If you can't imagine how many that is for you, try to split it by the serving per container. And then be realistic. When you will use the product, how much will you use?
- Recognizable items - Peanuts, apples, milk, eggs, salt, etc. All of these things are ingredients you've seen or know of and are things you'd eat. Making sure that there are not too many unpronouncable or unfamiliar ingredients will increase the wholeness of the product and the nutritional value of the product.
- Less items - Less is better. If you are reading a whole book of ingredients in something as simple as bread, you may want to look elsewhere. That is some super processed food. Not only is your body not always happy about the amount of processed food that goes through, but it loses a ton of its nutritional value when processed too much.
Don't get thrown off by the front label. Look at that nice black and white nutrition facts label and ingredients before throwing it in the cart. Simply by reading, you will be on the way to healthier eating! The more you knoooooow...
Wednesday, September 5, 2012
The Best Things to Have in the Fridge
Woah, I need to do posts more often...
Ok! Your fridge is a useful tool. Use it! Sure it keeps stuff cold, but in all honesty, it saves you time. I was looking in my fridge recently and noticed a few things that can make life easier for many people by cutting down on prep or providing a quick, healthy snack.
Remember that tackling your diet is up to you and big changes take time! This is one good reason to read tips (on funky blogs like mine) from time to time to refresh your thinking!
Ok! Your fridge is a useful tool. Use it! Sure it keeps stuff cold, but in all honesty, it saves you time. I was looking in my fridge recently and noticed a few things that can make life easier for many people by cutting down on prep or providing a quick, healthy snack.
- Chopped up Peppers/Onions/Mushrooms/etc. - This idea is super simple. Buy your favorite veggies and chop them up and put them in a container and put them in the fridge. Do a bunch at one time. Now you've got aweome omelets, awesome mac & cheeses, awesome rice dishes, and awesome salads. Think about it. The next time you make scrambled eggs, all you have to do is open the container and dump in a bit of your veggie cocktail with the eggs. Boom. Instant upgrade.
- Hummus - I know, I know...you all already love this stuff and have it on hand. But wait. Did you even realize how much you can do with this stuff? It can literally be eaten with all kinds of chips/pretzels/crackers. You can also use it to spread on anything as well! Think about your favorite sandwich, subtract the mayo or dressing, and add in a layer of roasted red pepper hummus. Oh yeah, deliciousness.
- Steel-Cut Oats - So these are just super tasty and good for you. As far as carbs to eat in the morning go, these are at the top. They'll give all you athletes long term, low glycemic energy to help you get through those long mornings or afternoons. But of course the oats come with a warning. It can take forever to make. Seriously, sometimes up to 20-25 min just to cook on the stovetop. Then it's incredibly too hot to eat. So you're looking at like a 40 min start to in-the-belly time. So it's simple. Cook some to the side next time you're making dinner, cap it, and heat it up the next morning microwave style. You'll thank me.
- Whole Romaine Hearts - I make sure to have these stocked in my fridge at all times. I'll tell you why. First, they stay fresh for a loooong time. You don't have to worry about eating that bag-o-salad super fast before it gets smelly and gross. Second, it's easy to wash and cut for salads. All you have to do is grab a heart, and chop it lengthwise like you would a carrot or celery and then throw some perpendicular cuts in there to keep it bite sized. Third, the leaves are already perfect size to put on sandwiches. No more lettuce falling or needing alterations just to fit. Lieterally rip off a leaf and place on sandwich. And if you complain to me about needing to rip it one more time...Fourth, this stuff is good for you! These dark green leaves will provide you with more nutritional value than your basic iceburg lettuces. You're looking at calcium, vitamin D, and other boosters for your diet.
- Cooked chicken breasts - Are you starting to see a pattern? Make bigger batches and save! Next time you're making chicken, go ahead and throw 2 or 3 extra breasts on there. Why chicken? It's not only a solid source of lean protein, but it can be added to many things: sandwiches, soups, salads, rice dishes, jambalaya, or eaten just plain! Pro tip: wrap and cover the chicken before reheating in the microwave to conserve some moisture and prevent drying out. This can be wax paper, a paper towel, or even just the container it was saved in.
Remember that tackling your diet is up to you and big changes take time! This is one good reason to read tips (on funky blogs like mine) from time to time to refresh your thinking!
Thursday, August 16, 2012
Why Diets Fail
A lot of diets are tried. And a lot of diets fail. And when I say diet here, I am talking about set up, follow the rules, eat this-not that, kind of diets.
For the most part, I am not a big fan of "diets." I do like the idea of dieting, literally meaning controlling one's intake of food, but I do not like dieting with diets. Get it?
To me there are behavioral reasons why diets fail. The point of this article isn't to make you feel like a failure, or tear apart other diets. I want you to be able to take away from this some helpful hints of what to expect, what you could possibly fix, and what you think about dieting in general.
First of all, when people go on diets they usually start due to some fad diet, someone's success story, or sometimes a personal goal. This can be great! I want people to have a reason for dieting. Whether it's losing weight, cutting fat, getting more calories, eating more whole foods, or cutting down on sugar, there are plenty of good reasons. I want you to go in with an idea of what you want to accomplish. Yeah, a goal. Here's what's not a good idea. Using others' success stories as a goal for yourself. I'll say it again, but your body is different then everyone else's. It could work amazingly for someone and have the opposite effect on someone else. Keep that in mind.
When most people start diets, it's fun and exciting. This is mainly because you are eating new foods and hopefully trying new things. This is the point! Don't lose that part of your diet. All good dieting behaviors require some variety. Otherwise, BORING. This can happen with a lot of those "you can't eat that" diets. Try to keep things new and refreshing, or go back and rehash some old recipes that work. You can still follow most of your diets, but try to think outside the box. Get in the kitchen or go look online. Cheating is usually discouraged, but understand that there's cheating and then there's ruining your whole diet. Cheating is like eating that food you probably shouldn't once per week. Ruining the diet is giving yourself exceptions everyday or at every meal.
People love to look for loopholes. The best example I can think of is vegetarians going vegetarian to be healthier, but they max on french fries whenever they can. Don't do that. Don't look for cheap exceptions. You're just "fooling" yourself.
My last point is an important one, especially for you athletes. Make sure your diet can suit your lifestyle. I recently read into the Paleo diet (eating like a caveman pretty much) and came to the conclusion that it seems like a pretty cool diet to try, but could be disastrous to athletes. It cuts out grains. That's a main source of energy for athletes. Athletes who burn through grains so fast it's ok to eat them. Pretty much at all times. So for you athletes out there, read into ANY diet you are considering. Talk to those who know about it or maybe just ask friends and teammates to see what worked for them. You don't want to hurt your game by trying to make it better. Make sense? If you want the biggest tip from me about dieting and playing sports? Eat more whole grains, vegetables, and drink more water. Start there. That simple.
Just be careful everyone. Make your diet into dieting, not the other way around. I hope that made sense ;)
For the most part, I am not a big fan of "diets." I do like the idea of dieting, literally meaning controlling one's intake of food, but I do not like dieting with diets. Get it?
To me there are behavioral reasons why diets fail. The point of this article isn't to make you feel like a failure, or tear apart other diets. I want you to be able to take away from this some helpful hints of what to expect, what you could possibly fix, and what you think about dieting in general.
First of all, when people go on diets they usually start due to some fad diet, someone's success story, or sometimes a personal goal. This can be great! I want people to have a reason for dieting. Whether it's losing weight, cutting fat, getting more calories, eating more whole foods, or cutting down on sugar, there are plenty of good reasons. I want you to go in with an idea of what you want to accomplish. Yeah, a goal. Here's what's not a good idea. Using others' success stories as a goal for yourself. I'll say it again, but your body is different then everyone else's. It could work amazingly for someone and have the opposite effect on someone else. Keep that in mind.
When most people start diets, it's fun and exciting. This is mainly because you are eating new foods and hopefully trying new things. This is the point! Don't lose that part of your diet. All good dieting behaviors require some variety. Otherwise, BORING. This can happen with a lot of those "you can't eat that" diets. Try to keep things new and refreshing, or go back and rehash some old recipes that work. You can still follow most of your diets, but try to think outside the box. Get in the kitchen or go look online. Cheating is usually discouraged, but understand that there's cheating and then there's ruining your whole diet. Cheating is like eating that food you probably shouldn't once per week. Ruining the diet is giving yourself exceptions everyday or at every meal.
People love to look for loopholes. The best example I can think of is vegetarians going vegetarian to be healthier, but they max on french fries whenever they can. Don't do that. Don't look for cheap exceptions. You're just "fooling" yourself.
My last point is an important one, especially for you athletes. Make sure your diet can suit your lifestyle. I recently read into the Paleo diet (eating like a caveman pretty much) and came to the conclusion that it seems like a pretty cool diet to try, but could be disastrous to athletes. It cuts out grains. That's a main source of energy for athletes. Athletes who burn through grains so fast it's ok to eat them. Pretty much at all times. So for you athletes out there, read into ANY diet you are considering. Talk to those who know about it or maybe just ask friends and teammates to see what worked for them. You don't want to hurt your game by trying to make it better. Make sense? If you want the biggest tip from me about dieting and playing sports? Eat more whole grains, vegetables, and drink more water. Start there. That simple.
Just be careful everyone. Make your diet into dieting, not the other way around. I hope that made sense ;)
Wednesday, August 1, 2012
Summer Food: Greek Yogurt
Greek yogurt has exploded onto the food market. I came back from Italy and looked at the grocery store and found a bunch more to offer in the realm of Greek yogurts. More flavors, more varieties, more brands, etc. Let's take a closer look at Greek yogurt.
The real reason I spotted this stuff and must write about it is because of the Olympics. Chobani! Huge sponser and all over the commercials. Must be doing well if they can pay for that commercial spot right now. I mean, not too long ago I didn't even know what Chobani was! But the point here is that Greek yogurt is built for athletes. They're sponsoring our athletes for a reason.
Greek yogurt is a lot like normal yogurt, made from milk and bacteria cultures, but at the end, it gets strained to remove the whey. That gives this yogurt its texture and sour taste. Removing the whey shouldn't scare you though; it does nothing to the protein content of the yogurt. In fact Greek yogurt has a higher protein content then normal yogurt (usually about 16-18g in comparison to 10g). Removing the whey this way leaves only solid proteins left which givese this awesome profile.
This yogurt is also going to be low in carbohydrates and fat. You can usually cut down on about 50% of your sugars! This lower sugar count and higher protein profile makes Greek yogurt an amazing snack because of its low glycemic index. This will give you some nice long term energy or help you recover from a hard work out.
I've read that Greek yogurt has a higher probiotic profile (good bacteria in the yogurt) than normal yogurt, but in my opinion, it just matters what kind of yogurt you are buying. They sell yogurts with more probiotics in them and at pretty decent prices. Overall, you're still getting awesome probiotics which will aid in your digestion regardless!
If yogurt is a preferred snack for you, grab and eat this stuff! Feel free to add some deliciousness to it like strawberries, blueberries, granola, or even honey! Those with a dislike for the yogurt can still find this stuff useful to add to smoothies. And like always with yogurt, Greek yogurt comes in a nice portable container which makes it a quick snack or easily packable lunch item.
Another awesome yogurt product to check out if the taste of Greek yogurt doesn't do it for ya is Kefir. This is like a yogurt drink (not very watery though, fruit smoothie consistency) but packed with protein and probiotics. This stuff can be really simple to have and use (treat it like a glass of milk or juice!). Plus, the stuff should only run you about $4 tops for a 4 serving bottle. Try it!
The real reason I spotted this stuff and must write about it is because of the Olympics. Chobani! Huge sponser and all over the commercials. Must be doing well if they can pay for that commercial spot right now. I mean, not too long ago I didn't even know what Chobani was! But the point here is that Greek yogurt is built for athletes. They're sponsoring our athletes for a reason.
Greek yogurt is a lot like normal yogurt, made from milk and bacteria cultures, but at the end, it gets strained to remove the whey. That gives this yogurt its texture and sour taste. Removing the whey shouldn't scare you though; it does nothing to the protein content of the yogurt. In fact Greek yogurt has a higher protein content then normal yogurt (usually about 16-18g in comparison to 10g). Removing the whey this way leaves only solid proteins left which givese this awesome profile.
This yogurt is also going to be low in carbohydrates and fat. You can usually cut down on about 50% of your sugars! This lower sugar count and higher protein profile makes Greek yogurt an amazing snack because of its low glycemic index. This will give you some nice long term energy or help you recover from a hard work out.
I've read that Greek yogurt has a higher probiotic profile (good bacteria in the yogurt) than normal yogurt, but in my opinion, it just matters what kind of yogurt you are buying. They sell yogurts with more probiotics in them and at pretty decent prices. Overall, you're still getting awesome probiotics which will aid in your digestion regardless!
If yogurt is a preferred snack for you, grab and eat this stuff! Feel free to add some deliciousness to it like strawberries, blueberries, granola, or even honey! Those with a dislike for the yogurt can still find this stuff useful to add to smoothies. And like always with yogurt, Greek yogurt comes in a nice portable container which makes it a quick snack or easily packable lunch item.
Another awesome yogurt product to check out if the taste of Greek yogurt doesn't do it for ya is Kefir. This is like a yogurt drink (not very watery though, fruit smoothie consistency) but packed with protein and probiotics. This stuff can be really simple to have and use (treat it like a glass of milk or juice!). Plus, the stuff should only run you about $4 tops for a 4 serving bottle. Try it!
Sunday, July 15, 2012
Summer Food: The Avocado
I just had a phenomenal sandwich the other day. The main reason it was so awesome? Avocado.
The avocado is a reeeeally strange type of fruit. It really has a much different profile than the rest of its fruit buddies. Good thing it has some awesome benefits, right?
The avocado has high fat content, but the fat is monounsaturated, making it a healthier fat for your diet. In comparison to bananas, the avocado has almost 50% more potassium than a banana making it a great source. Potassium is something you want to replenish with after sweating a lot, and it is sometimes hard to get naturally (in fruits and vegetables). The avocado rounds out its nutritional benefits with some vitamin B, E, and K, along with a high amount of fiber.
Due to the high fiber count and high healthy fat content, avocados have shown to be effective in lowering cholesterol. Boom.
When people usually think avocados, they think guacamole. And when made en casa this can be an amazingly healthy snack. Add a bunch of ripe tomatoes and you are looking at getting a serving of fruit aaand veg in one sitting. One thing avocados are really good at is enzymatic oxidation. In lamer terms? Browning. Add a bit of lemon or lime juice to your avocado's green surface, and it will help keep it nice and fresh.
Because of the profile, avocados can replace meats in sandwiches. A lot of vegetarians decide to replace the meat in a common sandwich with avocado. One of the best parts about this is the fact that you do not have to cook avocado to give it the best taste. By not cooking your fruits and veggies, the absorption of all those micronutrients increases. Hooray.
My friends use the avocado as a spread, which is totally doable because of its texture. Slice the avocado in half and spread it on bread. Replacing mayo with avocado will not only save you some calories, but boost your sandwich's nutritional value. My mother likes to slice up and cube an avocado to put on top of her salad. Yum! Some other countries have been known to even make smoothies with avocado...I may have to try this now.
Lastly, don't open that avocado until it gives to gentle pressure in your hand.
So get your summer rolling with some avocados. It tastes great in the sun and has many uses in your diet! That high potassium count is exactly what you athletes need after a long, hot practice.
The avocado is a reeeeally strange type of fruit. It really has a much different profile than the rest of its fruit buddies. Good thing it has some awesome benefits, right?
The avocado has high fat content, but the fat is monounsaturated, making it a healthier fat for your diet. In comparison to bananas, the avocado has almost 50% more potassium than a banana making it a great source. Potassium is something you want to replenish with after sweating a lot, and it is sometimes hard to get naturally (in fruits and vegetables). The avocado rounds out its nutritional benefits with some vitamin B, E, and K, along with a high amount of fiber.
Due to the high fiber count and high healthy fat content, avocados have shown to be effective in lowering cholesterol. Boom.
When people usually think avocados, they think guacamole. And when made en casa this can be an amazingly healthy snack. Add a bunch of ripe tomatoes and you are looking at getting a serving of fruit aaand veg in one sitting. One thing avocados are really good at is enzymatic oxidation. In lamer terms? Browning. Add a bit of lemon or lime juice to your avocado's green surface, and it will help keep it nice and fresh.
Because of the profile, avocados can replace meats in sandwiches. A lot of vegetarians decide to replace the meat in a common sandwich with avocado. One of the best parts about this is the fact that you do not have to cook avocado to give it the best taste. By not cooking your fruits and veggies, the absorption of all those micronutrients increases. Hooray.
My friends use the avocado as a spread, which is totally doable because of its texture. Slice the avocado in half and spread it on bread. Replacing mayo with avocado will not only save you some calories, but boost your sandwich's nutritional value. My mother likes to slice up and cube an avocado to put on top of her salad. Yum! Some other countries have been known to even make smoothies with avocado...I may have to try this now.
Lastly, don't open that avocado until it gives to gentle pressure in your hand.
So get your summer rolling with some avocados. It tastes great in the sun and has many uses in your diet! That high potassium count is exactly what you athletes need after a long, hot practice.
Thursday, July 5, 2012
5 Best Leftovers
It's an interesting thing, the leftover. In some ways great, in others awful. Ultimately, it can become mold in your fridge, but there are foods that make great leftovers for the athlete-minded.
1. Rice
Rice is great just because of how easy it can be. Whenever I make rice, I always make too much of it. I'll do a chicken and rice type dinner, but make maybe 3 times the amount of rice I need, depending. The rest goes in the fridge. Rice is a high carbohydrate, easily digested grain for your diet. It makes a great energy source for any athlete. But why rice? Check out all it's good at! Heat it up with a bit of soy sauce in 1 min. Saute some veggies and maybe an egg and you can have fried rice in 15 min. Get creative and make your own sushi! Cook some beans and mix in the rice to make a very high protein, plant based meal! Use the rice in casseroles and cold salads. There's a lot you can do!
2. Pizza
I like to tell people that pizza is great because it can fit all the food groups. Crust is bread, tomato sauce and veggies for vegetables, maybe pineapple for fruit, cheese for dairy, and an assortment of meats you can add. Cold pizza can be real quick to grab and eat or heat up and eat. The trick here is to make sure the pizza is healthy. It's probably not going to work this way with a lot of the fast food pizzas. Thin crust is always better than thick when it comes to too many calories or fat. More veggies than meats always helps. Going homemade is easier than you think and almost always healthier! If you don't have the ability to do it yourself, it is possible to order out and get an awesome pizza too. Pizza works well with athletes because it can be quick and tasty. Just watch out for the heartburn! Follow it up with a glass of milk.
3. Grilled Chicken Breasts
There's so much you can do to these guys. Slice it up and put it on a salad, hot or cold. Put it on homemade pizza! Just heat and eat! Add to soups, noodles, and rice. Make a chicken breasts sandwich or make some chicken salad. Cooking more at once and using it as leftovers can stop you from buying the less healthy versions of chicken or buying and eating some of the other fattier meats. Poultry is always lighter on the fat side than red meats and when skinless, is also low in cholesterol too. Chicken is always a great protein source at any time of the day for athletes.
4. Salad
There's this idea in my head that works perfectly. Get a giant bowl or resealable container, a cutting board, and a real nice knife. Go nuts on your favorite lettuces, peppers, mushrooms, nuts, fruits, hard boiled eggs, and meats. Toss it all together in the container and keep it in the fridge! This salad should last you maybe 3 or 4 single salads worth! In a time when it is hard to get the vegetables needed in the diet, this is a great method to use to save time and money. For athletes, the carbs associated in these salads will be high in fiber and more complex giving you longer lasting energy and help your body feel more natural and healthy (helps fatigue, indigestion, and headaches!). Plus the bits of protein you can throw in there (nuts, egg, meat) can be just what you muscles need and in the right ratio (about 3 carbs to 1 protein for recovery).
5. Steel Cut Oats
OK. This is kind of a curve ball, I know. For those of you who don't know what steel cut oats are, they are a roughly processed oatmeal. It's incredibly high in fiber, protein, and carbohydrate...so perfect for all you athletes. It is made in the same manner as oatmeal with a catch. It usually takes a long time to cook. In the morning this is pretty difficult. My mother showed me this method of making it the night before and throwing it in individual containers and then putting it in the fridge or freezer. In the morning, it's just a microwave away. This stuff is extra tasty, gluten free (the one's I've had) and reeeeal good for you, especially in the morning. Get on it.
So utilize your fridge, make extra the next time you cook, and try out some steel cut oats. You'll see it will save you money, energy, and time while fueling your constantly used bodies!
Quick shout out to my Illini friends who made the USA wheelchair track team! Aaron Pike, Ryan Chalmers, Brian Siemann, Josh George, Amanda McGrory, Anjali Forber-Pratt, Jessica Galli, and Tatyana McFadden! Glad to know you all, and good luck.
1. Rice
Rice is great just because of how easy it can be. Whenever I make rice, I always make too much of it. I'll do a chicken and rice type dinner, but make maybe 3 times the amount of rice I need, depending. The rest goes in the fridge. Rice is a high carbohydrate, easily digested grain for your diet. It makes a great energy source for any athlete. But why rice? Check out all it's good at! Heat it up with a bit of soy sauce in 1 min. Saute some veggies and maybe an egg and you can have fried rice in 15 min. Get creative and make your own sushi! Cook some beans and mix in the rice to make a very high protein, plant based meal! Use the rice in casseroles and cold salads. There's a lot you can do!
2. Pizza
I like to tell people that pizza is great because it can fit all the food groups. Crust is bread, tomato sauce and veggies for vegetables, maybe pineapple for fruit, cheese for dairy, and an assortment of meats you can add. Cold pizza can be real quick to grab and eat or heat up and eat. The trick here is to make sure the pizza is healthy. It's probably not going to work this way with a lot of the fast food pizzas. Thin crust is always better than thick when it comes to too many calories or fat. More veggies than meats always helps. Going homemade is easier than you think and almost always healthier! If you don't have the ability to do it yourself, it is possible to order out and get an awesome pizza too. Pizza works well with athletes because it can be quick and tasty. Just watch out for the heartburn! Follow it up with a glass of milk.
3. Grilled Chicken Breasts
There's so much you can do to these guys. Slice it up and put it on a salad, hot or cold. Put it on homemade pizza! Just heat and eat! Add to soups, noodles, and rice. Make a chicken breasts sandwich or make some chicken salad. Cooking more at once and using it as leftovers can stop you from buying the less healthy versions of chicken or buying and eating some of the other fattier meats. Poultry is always lighter on the fat side than red meats and when skinless, is also low in cholesterol too. Chicken is always a great protein source at any time of the day for athletes.
4. Salad
There's this idea in my head that works perfectly. Get a giant bowl or resealable container, a cutting board, and a real nice knife. Go nuts on your favorite lettuces, peppers, mushrooms, nuts, fruits, hard boiled eggs, and meats. Toss it all together in the container and keep it in the fridge! This salad should last you maybe 3 or 4 single salads worth! In a time when it is hard to get the vegetables needed in the diet, this is a great method to use to save time and money. For athletes, the carbs associated in these salads will be high in fiber and more complex giving you longer lasting energy and help your body feel more natural and healthy (helps fatigue, indigestion, and headaches!). Plus the bits of protein you can throw in there (nuts, egg, meat) can be just what you muscles need and in the right ratio (about 3 carbs to 1 protein for recovery).
5. Steel Cut Oats
OK. This is kind of a curve ball, I know. For those of you who don't know what steel cut oats are, they are a roughly processed oatmeal. It's incredibly high in fiber, protein, and carbohydrate...so perfect for all you athletes. It is made in the same manner as oatmeal with a catch. It usually takes a long time to cook. In the morning this is pretty difficult. My mother showed me this method of making it the night before and throwing it in individual containers and then putting it in the fridge or freezer. In the morning, it's just a microwave away. This stuff is extra tasty, gluten free (the one's I've had) and reeeeal good for you, especially in the morning. Get on it.
So utilize your fridge, make extra the next time you cook, and try out some steel cut oats. You'll see it will save you money, energy, and time while fueling your constantly used bodies!
Quick shout out to my Illini friends who made the USA wheelchair track team! Aaron Pike, Ryan Chalmers, Brian Siemann, Josh George, Amanda McGrory, Anjali Forber-Pratt, Jessica Galli, and Tatyana McFadden! Glad to know you all, and good luck.
Thursday, June 28, 2012
The Best Post-Workout Drinks
Here's my list, I'm stickin to it.
2. Chocolate Milk
This stuff is awesome. I've given my speech on milk before, but it is packed to the brim with the good stuff: protein, carbohydrate, calcium, vitamin A, vitamin D, multiple B vitamins, magnesium, potassium, sodium,and the list goes on. Basically all that stuff you just worked with (glycogen) and sweated out (minerals), you can replenish with milk. But why chocolate you ask? Because chocolate itself has some awesome qualities. Depending on the quality of chocolate milk you are getting, you can be adding some antioxidants to your recovery that you want. Also, it tastes sooo good. Try a glass of choco milk (or even just milk) the next time you are done with your work out. Tell me how you feel the next work out.
3. Yogurt Smoothie
So with yogurt you can get some awesome protein (especially Greek yogurts) along with some beneficial bacteria for your gut (helps digestion, as you all know). By adding fruit, you are punching this thing with a lot of natural carbohydrates that your body needs to recover. Plus these fruits will also provide fiber making it an awesome long term energy source. This alone is one reason to invest in a blender. You can be so creative with smoothies that it's impossible not to get a lot of use out of it. Plus with smoothies, it's really easy to add anything you want to help post workout like whey protein, flax seed, and chia seeds.
Pretty basic stuff. I'm sure a lot of you already figured those three things are good for after work outs. But I like to remind people exactly why its so good for ya. Take home message? Get carbs, protein, and electrolytes after a work out (in that order of preference too).
- Beer
2. Chocolate Milk
This stuff is awesome. I've given my speech on milk before, but it is packed to the brim with the good stuff: protein, carbohydrate, calcium, vitamin A, vitamin D, multiple B vitamins, magnesium, potassium, sodium,and the list goes on. Basically all that stuff you just worked with (glycogen) and sweated out (minerals), you can replenish with milk. But why chocolate you ask? Because chocolate itself has some awesome qualities. Depending on the quality of chocolate milk you are getting, you can be adding some antioxidants to your recovery that you want. Also, it tastes sooo good. Try a glass of choco milk (or even just milk) the next time you are done with your work out. Tell me how you feel the next work out.
3. Yogurt Smoothie
So with yogurt you can get some awesome protein (especially Greek yogurts) along with some beneficial bacteria for your gut (helps digestion, as you all know). By adding fruit, you are punching this thing with a lot of natural carbohydrates that your body needs to recover. Plus these fruits will also provide fiber making it an awesome long term energy source. This alone is one reason to invest in a blender. You can be so creative with smoothies that it's impossible not to get a lot of use out of it. Plus with smoothies, it's really easy to add anything you want to help post workout like whey protein, flax seed, and chia seeds.
Pretty basic stuff. I'm sure a lot of you already figured those three things are good for after work outs. But I like to remind people exactly why its so good for ya. Take home message? Get carbs, protein, and electrolytes after a work out (in that order of preference too).
Friday, June 15, 2012
A Summer Salad
Wow.
So first, let me explain what I just went through: Flying from Milan to Minneapolis through Amsterdam, seeing my family finally and being surprised by the girlfriend, unpacking, repacking to move to Chicago, fun homecoming activities like American food and the Mall of America, moving, getting set up in the new apartment, job searching, furniture searching, and more! For this I apologize for the lack of posts. Life had gotten crazy!
So. Summer Salad
I was just home and of all the foods that I was enjoying having again for the first time I enjoyed a salad the most. It was my sister's homemade strawberry/pecan/green bean salad. She even made the dressing! A balsamic vinaigrette.
Now, I'm not here to give you another recipe though. Not today. You can ask Emma about that one. What I did want to say is how awesome salad is in the summer for you.
Did you know that the darker the greens, the more packed they are with micronutrients like calcium, antioxidants, and vitamins? It's true. Spinach is one of the best greens to add to the salad. If you don't like the taste, mix it in with the other greens. Use a nice light dressing and the flavor gets somewhat masked.
I hadn't eaten a salad yet with strawberries in it. It was a great addition! But what it really got me thinking was how easy it is to add whatever you want to a salad. It's true! Just throw it in and see what happens. For a nice salad lean towards these:
It's kind of funny...I have looked into some of the salads that restaurants offer and they can be worse to eat compared to burgers, fried foods, and french fries! (Thanks Eat This, Not That) Just remember that when it is called a salad it doesn't mean it's good for you.
As a last note, there's nothing against making a giant salad and proportioning out daily what you want or storing it in 4 tubberwares so that it is available right from your fridge. For the most part, making these salads just needs a giant bowl and a little vegetable chopping!
So first, let me explain what I just went through: Flying from Milan to Minneapolis through Amsterdam, seeing my family finally and being surprised by the girlfriend, unpacking, repacking to move to Chicago, fun homecoming activities like American food and the Mall of America, moving, getting set up in the new apartment, job searching, furniture searching, and more! For this I apologize for the lack of posts. Life had gotten crazy!
So. Summer Salad
I was just home and of all the foods that I was enjoying having again for the first time I enjoyed a salad the most. It was my sister's homemade strawberry/pecan/green bean salad. She even made the dressing! A balsamic vinaigrette.
Now, I'm not here to give you another recipe though. Not today. You can ask Emma about that one. What I did want to say is how awesome salad is in the summer for you.
Did you know that the darker the greens, the more packed they are with micronutrients like calcium, antioxidants, and vitamins? It's true. Spinach is one of the best greens to add to the salad. If you don't like the taste, mix it in with the other greens. Use a nice light dressing and the flavor gets somewhat masked.
I hadn't eaten a salad yet with strawberries in it. It was a great addition! But what it really got me thinking was how easy it is to add whatever you want to a salad. It's true! Just throw it in and see what happens. For a nice salad lean towards these:
- strawberries, blueberries, raspberries
- cherry tomatoes
- corn
- fresh mushrooms
- all kinds of peppers
- tuna and white chicken meat
- egg whites
- flax seed, chia seeds, and soynuts
- olive oil and balsamic vinaigrette
- no dressings!
- bacon
- fried chicken
- tortilla chips
- ranch dressing, creamy Caesar, Bleu cheese, any creamy dressings
- Iceberg lettuce (mostly water!)
- cheeses
It's kind of funny...I have looked into some of the salads that restaurants offer and they can be worse to eat compared to burgers, fried foods, and french fries! (Thanks Eat This, Not That) Just remember that when it is called a salad it doesn't mean it's good for you.
As a last note, there's nothing against making a giant salad and proportioning out daily what you want or storing it in 4 tubberwares so that it is available right from your fridge. For the most part, making these salads just needs a giant bowl and a little vegetable chopping!
Friday, June 1, 2012
Using the Farmer's Market
I love the farmer's market. The idea. The environment. The awesome food. All of it!
Many people feel my same feelings for this food. It is so much tastier, and if you are wondering how now, go and try it yourself!!! Unfortunately many people have no clue where to begin when it comes to grocery shopping this way. Let me give you some pointers for this summer!
First of all, realize how the farmer's market works. Bring cash and ask questions! This is the best rule to follow. Cash is always easier for them to use, and some places may not even take any other forms. Wen you run into an herb or some other kind of produce or food that you've never seen, go ahead and ask how to use it! Maybe you love zucchini but want to try another way of making it. Ask! These people are foodies by life. They really know their food and can probably teach you something new.
Don't go into the farmer's market with necessary ingredients. The best method is to have an idea of what you want to do (veggies with pasta, meat and potatoes, etc.) and build your idea at the market. This works better because sometimes things aren't at the market or not looking so fresh. Also, if you run into some great deal or cool looking food, you don't want to turn that down!
The idea behind the farmer's market is being fresh. It uses the idea of eating foods in season to bring them to the masses at good prices and better tastes. There's much more enviro-friendly reasons to eat in season foods, but let's not get into that right now. Your best bet to save some buck is to buy in season. For this summer, look for these guys!
Many people feel my same feelings for this food. It is so much tastier, and if you are wondering how now, go and try it yourself!!! Unfortunately many people have no clue where to begin when it comes to grocery shopping this way. Let me give you some pointers for this summer!
First of all, realize how the farmer's market works. Bring cash and ask questions! This is the best rule to follow. Cash is always easier for them to use, and some places may not even take any other forms. Wen you run into an herb or some other kind of produce or food that you've never seen, go ahead and ask how to use it! Maybe you love zucchini but want to try another way of making it. Ask! These people are foodies by life. They really know their food and can probably teach you something new.
Don't go into the farmer's market with necessary ingredients. The best method is to have an idea of what you want to do (veggies with pasta, meat and potatoes, etc.) and build your idea at the market. This works better because sometimes things aren't at the market or not looking so fresh. Also, if you run into some great deal or cool looking food, you don't want to turn that down!
The idea behind the farmer's market is being fresh. It uses the idea of eating foods in season to bring them to the masses at good prices and better tastes. There's much more enviro-friendly reasons to eat in season foods, but let's not get into that right now. Your best bet to save some buck is to buy in season. For this summer, look for these guys!
- apricots
- bell peppers
- cantaloupes
- grapes
- blueberries and blackberries
- corn,
- cucumbers
- green beans and sugar snap peas
- Yukon potatoes
- tomatillos
- jalapenos
- and peaches.
Wednesday, May 30, 2012
A Banana as a Sports Drink
So I just read this interesting article!
It turns out, in the lab having a banana instead of a sports drink show similar results! If anything, the banana provides more benefits than the sports drink!
It's an interesting concept that does make sense. Bananas are natural foods that contain antioxidants, vitamins, and key minerals (like potassium) that will help in any sporting event. They have fiber and a good blend of sugars that will give a similar but more natural boost in energy than the sports drink. Bananas are pretty easy to digest too so that they can turn into your needed energy immediately.
The sports drinks are not bad, but it is cool to know that natural fruits can give the same result! Make sure to still stay hydrated, something the banana will not do as well as the drink :) I've talked about it before, but a banana is a great snack to throw into the gym bag. It already is encased in its own protective barrier, easy to eat and digest, and always in a perfect portion! Use the banana and you can win!
In case you are still reading, or don't get my point, BANANAS ARE GOOD. EAT BANANAS YOU ATHLETES.
It turns out, in the lab having a banana instead of a sports drink show similar results! If anything, the banana provides more benefits than the sports drink!
It's an interesting concept that does make sense. Bananas are natural foods that contain antioxidants, vitamins, and key minerals (like potassium) that will help in any sporting event. They have fiber and a good blend of sugars that will give a similar but more natural boost in energy than the sports drink. Bananas are pretty easy to digest too so that they can turn into your needed energy immediately.
The sports drinks are not bad, but it is cool to know that natural fruits can give the same result! Make sure to still stay hydrated, something the banana will not do as well as the drink :) I've talked about it before, but a banana is a great snack to throw into the gym bag. It already is encased in its own protective barrier, easy to eat and digest, and always in a perfect portion! Use the banana and you can win!
In case you are still reading, or don't get my point, BANANAS ARE GOOD. EAT BANANAS YOU ATHLETES.
Friday, May 25, 2012
Tis the Season for Grilling
There's a couple reasons I want to write about grilling. It's really nice out now and this makes me want to be outside. Also, I miss grilled food so much! It's not as popular here in Italy. And with all that said, grilling can be one of the healthiest ways for you to cook.
Grilling is set up in a certain way that when items cook, they can lose contents due to the drip effect. For this reason, grilling meats can become more healthy. Letting that burger cook on the grill also lets the fats drip off a bit. Same goes for ribs, steaks, sausages, etc. Be careful, because this drip effect can make your meats dry and tough. Not tasty.
What's so much fun about a grill is how it can cook almost anything. Pizza, corn on the cob, grilled vegetables, seafood, baked potatoes, toast, among all your favorite meats! Take advantage of this strategy because with it you can make a really healthy meal...all on the grill! Grill up some chicken breasts, some corn on the cob, and some potatoes and your meal can be perfect.
Don't underestimate the power of foil on the grill too. Using foil can get you some tasty foods. Wrap up one ear of corn and throw it in the grill for maybe 10 min to get awesome corn. Construct a make shift pan with a sheet of heavy duty foil to hold your potatoes over the flames. Only 10-20 min for your potatoes to get them nice and crispy (it's easy to tell when they are done just by the look of them!). You can also just wrap a whole potato and throw it in the grill, this will take much longer to cook though. At least 30-40 min. If you like anything steamed, try just wrapping it in the foil and using the grill.
One of my favorite tricks my family uses with hot dogs is to "dog" the end of the hot dog. Just cut a cross into the ends of the hot dogs with a knife. When cooking the dogs, the ends will fray and get nice and crispy. Also, the dogs won't roll around on the grill and get in hard to reach places! Great idea dad.
Have fun with it all and try to do new, different things. Be safe too, and don't leave open flames ever. Happy grilling!
Grilling is set up in a certain way that when items cook, they can lose contents due to the drip effect. For this reason, grilling meats can become more healthy. Letting that burger cook on the grill also lets the fats drip off a bit. Same goes for ribs, steaks, sausages, etc. Be careful, because this drip effect can make your meats dry and tough. Not tasty.
What's so much fun about a grill is how it can cook almost anything. Pizza, corn on the cob, grilled vegetables, seafood, baked potatoes, toast, among all your favorite meats! Take advantage of this strategy because with it you can make a really healthy meal...all on the grill! Grill up some chicken breasts, some corn on the cob, and some potatoes and your meal can be perfect.
Don't underestimate the power of foil on the grill too. Using foil can get you some tasty foods. Wrap up one ear of corn and throw it in the grill for maybe 10 min to get awesome corn. Construct a make shift pan with a sheet of heavy duty foil to hold your potatoes over the flames. Only 10-20 min for your potatoes to get them nice and crispy (it's easy to tell when they are done just by the look of them!). You can also just wrap a whole potato and throw it in the grill, this will take much longer to cook though. At least 30-40 min. If you like anything steamed, try just wrapping it in the foil and using the grill.
One of my favorite tricks my family uses with hot dogs is to "dog" the end of the hot dog. Just cut a cross into the ends of the hot dogs with a knife. When cooking the dogs, the ends will fray and get nice and crispy. Also, the dogs won't roll around on the grill and get in hard to reach places! Great idea dad.
Have fun with it all and try to do new, different things. Be safe too, and don't leave open flames ever. Happy grilling!
Tuesday, May 22, 2012
Roasted Potatoes and Peppers
This is a new favorite of mine. We make it a lot here in Italy, but my mom was the one who really showed me how this dish is done. It's really simple!
All you need are three things. How much you need depends on how many there are of you! I choose my favorite potato (any will do), two different colors of peppers, and an onion. For me, If you count one potato per person, you should be fine. Fill in the rest of the pieces: probably 1 pepper per potato and a quarter of an onion.
Cut up all these things into bite sized pieces! As big as you would want to eat. I like to cut up my onion small because I like my onions well done. Put these in a bowl and toss them with a bit of oil. Just enough to make everything look slightly glossy. At this point you can season your potatoes however you'd like.
On a baking sheet, spread out everything in one layer and bake it for about 10-15 min at about 350 degrees. Flip the contents on the pan once half way through. This will get you some nice soft potatoes and peppers! For me, after about 10 min, I switch the oven to broil at a nice high heat and move the potatoes slightly closer to the top. This makes them more crispy and look even better.
That's it. Seriously. Add your own flavor with different vegetables, different oils, different seasonings, etc. This side dish is extremely healthy too! Those potatoes are a great source of carbs and vitamins/minerals. Those colorful peppers are known to be high in antioxidants! Add a grilled chicken breast and a glass of milk and you are looking at a pretty perfect lunch/dinner.
All you need are three things. How much you need depends on how many there are of you! I choose my favorite potato (any will do), two different colors of peppers, and an onion. For me, If you count one potato per person, you should be fine. Fill in the rest of the pieces: probably 1 pepper per potato and a quarter of an onion.
Cut up all these things into bite sized pieces! As big as you would want to eat. I like to cut up my onion small because I like my onions well done. Put these in a bowl and toss them with a bit of oil. Just enough to make everything look slightly glossy. At this point you can season your potatoes however you'd like.
On a baking sheet, spread out everything in one layer and bake it for about 10-15 min at about 350 degrees. Flip the contents on the pan once half way through. This will get you some nice soft potatoes and peppers! For me, after about 10 min, I switch the oven to broil at a nice high heat and move the potatoes slightly closer to the top. This makes them more crispy and look even better.
That's it. Seriously. Add your own flavor with different vegetables, different oils, different seasonings, etc. This side dish is extremely healthy too! Those potatoes are a great source of carbs and vitamins/minerals. Those colorful peppers are known to be high in antioxidants! Add a grilled chicken breast and a glass of milk and you are looking at a pretty perfect lunch/dinner.
Thursday, May 17, 2012
Fun Fact About Sun!
Thought I'd share with you guys a cool fact about the sun!
Did you know you can get your daily vitamin D needs just by exposing your skin to the sun for 10 min everyday? It's true! Your body already breaks down cholesterol into a compound which is a precursor to vitamin D!
Vitamin D is important for our body to make our bones strong and to help absorb calcium and phosphorus in the intestines. Don't worry about causing toxicity by being out in the sun too long. This is basically impossible.
If you wear a ton of sunscreen, the UV light emitted by the sun will have trouble getting through into the body to make the vitamin D. I'm not telling you to not wear sunscreen, it's just an added note to this cool fact!
So get out in the Spring/Summer sun and help your diet!
Did you know you can get your daily vitamin D needs just by exposing your skin to the sun for 10 min everyday? It's true! Your body already breaks down cholesterol into a compound which is a precursor to vitamin D!
Vitamin D is important for our body to make our bones strong and to help absorb calcium and phosphorus in the intestines. Don't worry about causing toxicity by being out in the sun too long. This is basically impossible.
If you wear a ton of sunscreen, the UV light emitted by the sun will have trouble getting through into the body to make the vitamin D. I'm not telling you to not wear sunscreen, it's just an added note to this cool fact!
So get out in the Spring/Summer sun and help your diet!
Tuesday, May 15, 2012
What Should Be In Your Gym Bag
There is a lot of interesting products out there for gym-goers. For the most part people are toting around their own gym bag in order to carry all the necessary items to work out in. This convenience provides a perfect way to tote around perfect before/during/after snacks for you and your workout.
BEFORE
This is a simple item that you want to eat. Probably a high carbohydrate source that your body feels comfortable with. Why? Because those carbs that you eat right before we quickly get broken down into immediate energy. Perfect for fueling those muscles that are about to push. When thinking about timing, it depends. For the sake of this article, we are talking about snacks here, I would say 30-45 min before you begin exercising (not once you get there). I would draw a wall at about 20 min prior to eating anything. You don't want to hurt yourself and get stomach cramps that will hinder your work out. Be smart though and listen to your body.
Try these:
While you are getting ripped, the most important thing to keep track of is your fluids. If you are working out to a high enough degree, it is expected that you will sweat. In this sweat you lose water and minerals to help you function. I don't recommend eating much of anything while working out. If you are dying of hunger while working out, I think that you have not planned to have enough energy before hand! Work on this! Eat something prior next time. If something like this does happen, be careful and take you time. Stop and eat a granola bar if you need but give yourself time to digest it before getting back on the floor. A good idea for this category is one water bottle full of water to be drank every hour (about 16 oz per hour). Mind you, this is my estimate. This could need to be more if you are working much harder or in a hot environment. Making the beverage a Gatorade or other sports drink with sugar inside can help provide immediate energy along with a bit of minerals to help prevent cramping and fatigue.
Try these:
A lot of people get real hungry after work outs. If you are trying to lose weight, do your best to contain this hunger and not go crazy. Yes you worked out, but it doesn't give you reason to splurge on fast food or junk or a ton of something. What many don't realize is that when done working out, what is mostly depleted is your carbohydrate stores (your glycogen). You do not need to focus on only getting a ton of protein. Focus first on a nice carbohydrate source and then add some protein to it. The best ratio to use is a 3:1 carbs:protein ratio. This will lead to faster muscle recovery and growth while supplying you with the energy you need for the rest of the day. Remember that protein is not your body's first source for energy, it is for repair and growth of muscles. The timing you want to aim for here is 30 min to one hour after working out. This is the best time to get a full meal in whether it is breakfast, lunch, or dinner.
Try these:
BEFORE
This is a simple item that you want to eat. Probably a high carbohydrate source that your body feels comfortable with. Why? Because those carbs that you eat right before we quickly get broken down into immediate energy. Perfect for fueling those muscles that are about to push. When thinking about timing, it depends. For the sake of this article, we are talking about snacks here, I would say 30-45 min before you begin exercising (not once you get there). I would draw a wall at about 20 min prior to eating anything. You don't want to hurt yourself and get stomach cramps that will hinder your work out. Be smart though and listen to your body.
Try these:
- Bananas, grapes, carrots, apples, oranges, peppers
- Granola, raisins, pretzels, rice cakes
- Yogurt, cereal
While you are getting ripped, the most important thing to keep track of is your fluids. If you are working out to a high enough degree, it is expected that you will sweat. In this sweat you lose water and minerals to help you function. I don't recommend eating much of anything while working out. If you are dying of hunger while working out, I think that you have not planned to have enough energy before hand! Work on this! Eat something prior next time. If something like this does happen, be careful and take you time. Stop and eat a granola bar if you need but give yourself time to digest it before getting back on the floor. A good idea for this category is one water bottle full of water to be drank every hour (about 16 oz per hour). Mind you, this is my estimate. This could need to be more if you are working much harder or in a hot environment. Making the beverage a Gatorade or other sports drink with sugar inside can help provide immediate energy along with a bit of minerals to help prevent cramping and fatigue.
Try these:
- Gatorade, Powerade, Propel
- Water
- Look online how to make your own sports drink! It's cheap and easy
A lot of people get real hungry after work outs. If you are trying to lose weight, do your best to contain this hunger and not go crazy. Yes you worked out, but it doesn't give you reason to splurge on fast food or junk or a ton of something. What many don't realize is that when done working out, what is mostly depleted is your carbohydrate stores (your glycogen). You do not need to focus on only getting a ton of protein. Focus first on a nice carbohydrate source and then add some protein to it. The best ratio to use is a 3:1 carbs:protein ratio. This will lead to faster muscle recovery and growth while supplying you with the energy you need for the rest of the day. Remember that protein is not your body's first source for energy, it is for repair and growth of muscles. The timing you want to aim for here is 30 min to one hour after working out. This is the best time to get a full meal in whether it is breakfast, lunch, or dinner.
Try these:
- Oatmeal with nuts, cereal with milk
- Yogurt with granola, tall glass of milk
- Whey protein shake (for muscle builders), real fruit smoothie (for slimming down)
- Trail mix, beef jerky, mixed nuts, Cliff bars
- Try these energy bars from my friend!
Sunday, May 13, 2012
Happy Mom's Day!
Happy Mother's Day to you all out there!
Today we have to give thanks to mama. And here's a fun fact. Did you know that for the most part, mom is responsible for almost all of your nutritional knowledge (or maybe dad, depending). At least for my family, mom did most of the grocery shopping and cooking and arranging. This is a huge responsibility. Sometimes I don't take a step back to realize how much work can go in to serving 2-3 meals per day.
For this reason, I say thank your mom!
Also, it brings up an excellent project idea. Try planning out your entire one week of eating. It doesn't have to be extremely specific, but just a rough outline of what you are going to eat/drink. Maybe just the entree would be perfect. Then, go to the grocery and get that full weeks supply right away. You will find that this is not only an excellent way to save money, it almost forces you into eating better. Because you are sticking to your own plan, you don't want to order out or skip meals nearly as much. Impulse eating (salty, fatty, sugary foods) won't happen as much because you can plan to have smarter side dishes or entrees.
It won't take more than 15 minutes if you ask me. Throw together your own list! Give it a shot. For mom!!!!
Today we have to give thanks to mama. And here's a fun fact. Did you know that for the most part, mom is responsible for almost all of your nutritional knowledge (or maybe dad, depending). At least for my family, mom did most of the grocery shopping and cooking and arranging. This is a huge responsibility. Sometimes I don't take a step back to realize how much work can go in to serving 2-3 meals per day.
For this reason, I say thank your mom!
Also, it brings up an excellent project idea. Try planning out your entire one week of eating. It doesn't have to be extremely specific, but just a rough outline of what you are going to eat/drink. Maybe just the entree would be perfect. Then, go to the grocery and get that full weeks supply right away. You will find that this is not only an excellent way to save money, it almost forces you into eating better. Because you are sticking to your own plan, you don't want to order out or skip meals nearly as much. Impulse eating (salty, fatty, sugary foods) won't happen as much because you can plan to have smarter side dishes or entrees.
It won't take more than 15 minutes if you ask me. Throw together your own list! Give it a shot. For mom!!!!
Wednesday, May 9, 2012
Chia Seeds
I have heard a bit on chia seeds and some of my teammates in the past have used them in their diet saying that they like them and they seem to help. Time for me to look into chia seeds I guess!
First things first. I know chia seeds seem like they should not be eaten but put on the back of a potted figurine to make a chia pet. But they are edible. And they are good for you. Chia seeds are considered a super food. In essence they are nuts, high in omega 3 fatty acids. They are also high in fiber, protein, calcium, phosphorus, and zinc. This is pretty typical for most nuts. Because they are so small, it is easy to add them to nearly anything.
To use chia seeds, try adding them like you would add nuts to any of your foods. Sprinkle it on salads, mix it in with your muffins, mix it in yogurt or oatmeal or cereal. They have a mild, nutty flavor, so it shouldn't change the flavor of your foods too much. You can't really mess this up. They don't need to be altered in order to be eaten, it's up to you. There are recipes you can find online that have chia seeds in them. Try any of these ideas.
For the most part, research on chia seeds is still in process. This goes for many foods! (ugh) What has been rumored is that chia seeds' high fiber content is good for digestion. Also, because of the high amount of good fats (omega-3s, specifically alpha-linoleic acid) these nuts could possibly help in lowering cholesterol levels and increasing heart health.
What teammates have said (and the main reason they use the seeds) is that drinking or eating the seeds helps them stay hydrated. This makes sense! If you've ever mixed chia with water, it forms a gel like substance because the seeds retain water so well. So it doesn't seem completely unbelievable that chia seeds can keep you hydrated longer and keep electrolytes in your body longer. It makes sense to try using chia seeds when preparing for long distance or endurance runs in your sport.
I'm still really curious about these super seeds! Let me know what you think or what you have heard!
First things first. I know chia seeds seem like they should not be eaten but put on the back of a potted figurine to make a chia pet. But they are edible. And they are good for you. Chia seeds are considered a super food. In essence they are nuts, high in omega 3 fatty acids. They are also high in fiber, protein, calcium, phosphorus, and zinc. This is pretty typical for most nuts. Because they are so small, it is easy to add them to nearly anything.
To use chia seeds, try adding them like you would add nuts to any of your foods. Sprinkle it on salads, mix it in with your muffins, mix it in yogurt or oatmeal or cereal. They have a mild, nutty flavor, so it shouldn't change the flavor of your foods too much. You can't really mess this up. They don't need to be altered in order to be eaten, it's up to you. There are recipes you can find online that have chia seeds in them. Try any of these ideas.
For the most part, research on chia seeds is still in process. This goes for many foods! (ugh) What has been rumored is that chia seeds' high fiber content is good for digestion. Also, because of the high amount of good fats (omega-3s, specifically alpha-linoleic acid) these nuts could possibly help in lowering cholesterol levels and increasing heart health.
What teammates have said (and the main reason they use the seeds) is that drinking or eating the seeds helps them stay hydrated. This makes sense! If you've ever mixed chia with water, it forms a gel like substance because the seeds retain water so well. So it doesn't seem completely unbelievable that chia seeds can keep you hydrated longer and keep electrolytes in your body longer. It makes sense to try using chia seeds when preparing for long distance or endurance runs in your sport.
I'm still really curious about these super seeds! Let me know what you think or what you have heard!
Monday, May 7, 2012
Get Mental
It's a good time of the year to be smart. Lots of you college kids are going through finals. I'll tell you, I don't miss them! Having a clear and focused mind can be crucial in sport. There's no doubt that sport requires a ton of physical labor, but if you have the brawn and the brains, no one dares stand a chance. Whatever your reason to increase that brain function of yours, here are some foods and tips in order to think...hard...
Eat breakfast. I mean, you should always eat breakfast, but the fact is, breakfast plays an important role in "waking up" your body. Simply by eating early, you get you metabolism churning and your blood flow rolling. What's interesting is your brain runs solely on glucose, or the carbohydrates and sugars. This is true because of the way energy travels to the brain, through the blood. What I am trying to say is, having a healthy carbohydrate source in the morning will supply your brain with food. This could be fruit, oatmeal, toast and jam, or orange juice. All great options.
Here's an obvious one for you guys. Caffeine. It's a given fact that this chemical compound can jack you up and increase your alertness easily. Sometimes that is all we need in order to really focus on something. But did you know you can find caffeine and things other then coffee, tea, energy drinks, and soda? How about chocolate? Yup. And on top of that, dark chocolate also provides some awesome antioxidants that are said to fight and decrease toxins. Sometimes toxins can be what causes our mind to slow down (can you say hangover?). Simple rule with this one, don't overdo it! This will leave you sick, jittery, and cause you to crash.
Omega-3 fatty acids are always talked about. But what are they? They are types of oils found in fish that are beneficial to your health. Omega-3's are associated with brain development and concentration. I'm not saying that eating a fishy lunch or dinner will help you out on today's test, but I will tell you that incorporating fish into your diet on a regular basis (maybe 2-3 times per week) can be incredibly healthy for you brain as well as the rest of your body. Try the lean stuff like tuna and tilapia. Salmon is always a good choice too. My favorite, yum.
Vitamin E will help you out! You can find a ton of this stuff in nuts like walnuts, cashews, almonds, peanuts, and pecans. Buying a mixed nut container and just having it out to munch on is one of my favorite things to do. This way while you are watching TV you can just pop open the nuts and grab a handful instead of possibly eating something worse. Literally one handful of this stuff will help you fight off memory loss as you age. You can get creative and find some nutty dark chocolate to get a real nice combination of goodness.
Here are some more foods that want to help you keep your mind: blueberries, avocados, popcorn, bagels, orange juice, smoothies, yogurt, cereal, broccoli, and peppers. Notice that most of these are carbohydrate foods! Just to add, not only food helps you concentrate. Good sleep, exercising regularly, and staying hydrated also helps you keep a straight mind.
Now go soon-to-be geniuses and destroy all challenges in your path!
Eat breakfast. I mean, you should always eat breakfast, but the fact is, breakfast plays an important role in "waking up" your body. Simply by eating early, you get you metabolism churning and your blood flow rolling. What's interesting is your brain runs solely on glucose, or the carbohydrates and sugars. This is true because of the way energy travels to the brain, through the blood. What I am trying to say is, having a healthy carbohydrate source in the morning will supply your brain with food. This could be fruit, oatmeal, toast and jam, or orange juice. All great options.
Here's an obvious one for you guys. Caffeine. It's a given fact that this chemical compound can jack you up and increase your alertness easily. Sometimes that is all we need in order to really focus on something. But did you know you can find caffeine and things other then coffee, tea, energy drinks, and soda? How about chocolate? Yup. And on top of that, dark chocolate also provides some awesome antioxidants that are said to fight and decrease toxins. Sometimes toxins can be what causes our mind to slow down (can you say hangover?). Simple rule with this one, don't overdo it! This will leave you sick, jittery, and cause you to crash.
Omega-3 fatty acids are always talked about. But what are they? They are types of oils found in fish that are beneficial to your health. Omega-3's are associated with brain development and concentration. I'm not saying that eating a fishy lunch or dinner will help you out on today's test, but I will tell you that incorporating fish into your diet on a regular basis (maybe 2-3 times per week) can be incredibly healthy for you brain as well as the rest of your body. Try the lean stuff like tuna and tilapia. Salmon is always a good choice too. My favorite, yum.
Vitamin E will help you out! You can find a ton of this stuff in nuts like walnuts, cashews, almonds, peanuts, and pecans. Buying a mixed nut container and just having it out to munch on is one of my favorite things to do. This way while you are watching TV you can just pop open the nuts and grab a handful instead of possibly eating something worse. Literally one handful of this stuff will help you fight off memory loss as you age. You can get creative and find some nutty dark chocolate to get a real nice combination of goodness.
Here are some more foods that want to help you keep your mind: blueberries, avocados, popcorn, bagels, orange juice, smoothies, yogurt, cereal, broccoli, and peppers. Notice that most of these are carbohydrate foods! Just to add, not only food helps you concentrate. Good sleep, exercising regularly, and staying hydrated also helps you keep a straight mind.
Now go soon-to-be geniuses and destroy all challenges in your path!
Tuesday, May 1, 2012
Big News!
Sorry for the absence! Was competing with Euro Cup and runnin' all over the place. We took third by the way which is a huge accomplishment for such a young team!
So, the big news. I am going to be in a magazine with one of my articles! The magazine Sports N Spokes decided to pick me up and throw me in their May issue after I offered my thoughts to them.
Matt Scott gave me the awesome idea of contacting them. Thanks man! Good luck to you and the team this weekend too!
Tomorrow I leave for London, and after Dublin. Expect a post on my return! Until then, leave your eyes open for Sports N Spokes to find my article!
Thanks readers! I never thought my blog could take me this far! And I have all of you to thank!
So, the big news. I am going to be in a magazine with one of my articles! The magazine Sports N Spokes decided to pick me up and throw me in their May issue after I offered my thoughts to them.
Matt Scott gave me the awesome idea of contacting them. Thanks man! Good luck to you and the team this weekend too!
Tomorrow I leave for London, and after Dublin. Expect a post on my return! Until then, leave your eyes open for Sports N Spokes to find my article!
Thanks readers! I never thought my blog could take me this far! And I have all of you to thank!
Wednesday, April 25, 2012
Pro-biotics and Digestive Enzymes
Have a request from a friend! A lot of people have no idea what the words pro-biotics and digestive enzymes even entail. Let me explain a bit!
Pro-biotics is a fancy term for the bacteria in your gut. (wait...what???) Yes, there is a ton of bacteria in your intestines and it serves an extremely important job. These bacteria help in breaking down the food that you throw into your body through processes like fermentation. These bacteria keep you healthy by beating up toxin producing bacteria and regular by aiding the digestive process. A little fun fact? There are more bacteria in your gut than there are cells in your body. Mind blown. If you are ever having symptoms such as diarrhea, gastroenteritis, inflammation, irritable bowl, or colitis, pro-biotics could seriously help you.
The most common pro-biotic is yogurt. If you look on the yogurt you are buying, you can find a section of the container that says which kinds of live cultures are in your food. These are the good guy bacteria! Don't be afraid that your yogurt is "alive;" it's just trying to help! Another thing to think about concerning pro-biotics is pre-biotics. This is simply food for the pro-biotics. The best way to explain how pre-biotics work is that it is a non-digestible food/pill that can increase the amount of good bacteria in the gut to improve your health like mentioned before. I know pre-biotics come in pill form and also that you can find natural forms of prebiotics too such as chicory root and garlic.
Along the same lines is the digestive enzymes. This is a little more easier to explain. These will be additives in the form of the enzymes responsible for breaking down components of your diet. For example, the human body is not technically built to process as much dairy as our diet wants us to eat. The enzyme lactase responsible for breaking down the dairy sugar lactose is present on a smaller level in the human body. Another fun fact! This is why many are lactose intolerant and up to 80% of the Asian population is lactose intolerant (dairy is not as big in their diet causing the body to not adapt to drinking/eating more dairy)! Whoa! The simple way to fix this is to introduce more enzymes to the body to assist in the metabolism of the foods. For me, when I am having a dairy crazy day, or if my stomach is feeling gassy, I will try a lactase enzyme supplement just to calm things down a bit.
I hope this answers your question!
Pro-biotics is a fancy term for the bacteria in your gut. (wait...what???) Yes, there is a ton of bacteria in your intestines and it serves an extremely important job. These bacteria help in breaking down the food that you throw into your body through processes like fermentation. These bacteria keep you healthy by beating up toxin producing bacteria and regular by aiding the digestive process. A little fun fact? There are more bacteria in your gut than there are cells in your body. Mind blown. If you are ever having symptoms such as diarrhea, gastroenteritis, inflammation, irritable bowl, or colitis, pro-biotics could seriously help you.
The most common pro-biotic is yogurt. If you look on the yogurt you are buying, you can find a section of the container that says which kinds of live cultures are in your food. These are the good guy bacteria! Don't be afraid that your yogurt is "alive;" it's just trying to help! Another thing to think about concerning pro-biotics is pre-biotics. This is simply food for the pro-biotics. The best way to explain how pre-biotics work is that it is a non-digestible food/pill that can increase the amount of good bacteria in the gut to improve your health like mentioned before. I know pre-biotics come in pill form and also that you can find natural forms of prebiotics too such as chicory root and garlic.
Along the same lines is the digestive enzymes. This is a little more easier to explain. These will be additives in the form of the enzymes responsible for breaking down components of your diet. For example, the human body is not technically built to process as much dairy as our diet wants us to eat. The enzyme lactase responsible for breaking down the dairy sugar lactose is present on a smaller level in the human body. Another fun fact! This is why many are lactose intolerant and up to 80% of the Asian population is lactose intolerant (dairy is not as big in their diet causing the body to not adapt to drinking/eating more dairy)! Whoa! The simple way to fix this is to introduce more enzymes to the body to assist in the metabolism of the foods. For me, when I am having a dairy crazy day, or if my stomach is feeling gassy, I will try a lactase enzyme supplement just to calm things down a bit.
I hope this answers your question!
Monday, April 23, 2012
Go Multivitamin
Hiyo!
I know a lot of people think about whether or not they should take a multivitamin. There seems to pros (more micronutrients, better health possibly) and cons (cost, effectiveness). I'll just real quick give you my thoughts on multivitamins.
Multivitamins come in many different shapes, varieties, and costs. For the most part they try to do the same thing. They take a broken down or artificially made micronutrient (vitamins and minerals) and put it in pill form in order for you to get a daily dose that you want. Seems pretty convenient to me. Your body will metabolize the pill and get to the good stuff and your body can use it.
Multivitamins are not, for the most part, natural. What I mean is, there is such thing as normal food and with these normal foods we get all the micronutrients found in multivitamins. Our bodies are used to digesting apples and tomatoes and bread and eggs, etc. The body can find a super source of the small stuff to be a little challenging or not as "clean." Therefore, to me, if you can get all the micronutrients you want from normal foods, this is a much better and healthier way of doing so.
Which multivitamin you want to take is up to you. I do recommend that if you have health concerns always (ALWAYS) ask a doctor to make sure it's right. The last thing you want to be doing is making some part of your body sicker trying to be healthier. I think the two biggest body parts to be concerned with are the liver and kidneys, so if these are areas of concern, consult your doc!!
Taking a multivitamin is much more beneficial right after eating a meal. Why? Because it will digest more normally with the food thus giving you a better efficiency with the pill. It's like you're tricking your body into thinking it came from the food!
Lastly, multivitamins are not the answer. Taking a multivitamin does not cure you. If you think that you can stick to an awful diet but add a multivitamin, this is like eating fast food for every meal just because you have a banana in the morning. First things for all healthy individuals is to watch what you are eating.
So take a multivitamin and see how you like it! It should be hard to notice much change, but it also shouldn't hurt!
I know a lot of people think about whether or not they should take a multivitamin. There seems to pros (more micronutrients, better health possibly) and cons (cost, effectiveness). I'll just real quick give you my thoughts on multivitamins.
Multivitamins come in many different shapes, varieties, and costs. For the most part they try to do the same thing. They take a broken down or artificially made micronutrient (vitamins and minerals) and put it in pill form in order for you to get a daily dose that you want. Seems pretty convenient to me. Your body will metabolize the pill and get to the good stuff and your body can use it.
Multivitamins are not, for the most part, natural. What I mean is, there is such thing as normal food and with these normal foods we get all the micronutrients found in multivitamins. Our bodies are used to digesting apples and tomatoes and bread and eggs, etc. The body can find a super source of the small stuff to be a little challenging or not as "clean." Therefore, to me, if you can get all the micronutrients you want from normal foods, this is a much better and healthier way of doing so.
Which multivitamin you want to take is up to you. I do recommend that if you have health concerns always (ALWAYS) ask a doctor to make sure it's right. The last thing you want to be doing is making some part of your body sicker trying to be healthier. I think the two biggest body parts to be concerned with are the liver and kidneys, so if these are areas of concern, consult your doc!!
Taking a multivitamin is much more beneficial right after eating a meal. Why? Because it will digest more normally with the food thus giving you a better efficiency with the pill. It's like you're tricking your body into thinking it came from the food!
Lastly, multivitamins are not the answer. Taking a multivitamin does not cure you. If you think that you can stick to an awful diet but add a multivitamin, this is like eating fast food for every meal just because you have a banana in the morning. First things for all healthy individuals is to watch what you are eating.
So take a multivitamin and see how you like it! It should be hard to notice much change, but it also shouldn't hurt!
Tuesday, April 17, 2012
5 Realistic Quick-Solvers
I've got a lot of ideas usually, and today I want to share some more with you. Here are 5 easy lifestyle changes in order to fix your diet!
1. Giant portions
1. Giant portions
- Don't just try and get smaller portioned foods, buy smaller plates and bowls and cups! My family practices this by using small plates for meals. When there is literally not enough space to put more food - that maybe you don't need - this cuts down on how much you are eating. Using smaller bowls leads to less ice cream for dessert. We have used salsa bowls (you know the tiny little guys) just enough to throw one big scoop in for desserts. Fill up one plate, and don't go back!
- Did you know by simply watching TV or your computer while eating is distracting enough to over consume foods and snacks? Our body doesn't pay attention to the food we are eating, it pays attention to that ridiculous dunk Blake Griffin just made...again...Turn off the TV and put away the computer for 10 min and finish your food! This way you can tell how full you are or will be much easier.
- There are many things to do to help curb this like a fiberful snack or maybe some meditation, but here's a tip I like to use when I need to wait for a nice meal: cold water. That's right. The temperature of the water being colder gives your stomach the impression that it is more full in comparison to warm water. This is probably because the body now must heat up the water because you put it in there. Carry around and drink lots of cold water!
- This one is a little more difficult. And because this is quick-fixes, all I want to say is eat breakfast. Simply by eating breakfast you are not only putting more food in your body, but also starting your metabolism sooner. This helps break down those fats and metabolize foods for energy and muscle much easier through out the day. Side note: a muffin is not breakfast, a bowl of cereal is getting closer, and scrambled eggs with onions and peppers, toast, and a fruit smoothie is AMAZING. Go for a bigger, more developed breakfast (aka cook something, mix something, don't just unwrap something).
- Tummy hurts after you eat a lot? Have to lay down in order to survive after meals? You may be eating too fast. Plus this can cram a lot of unnecessary calories down the drain. A new tip I learned this week: eat with chop sticks. Crazy right? But it literally forces you to eat slower, unless you are AWESOME with chopsticks. It can take your stomach up to 20 min to realize how full it is. Just knowing this is smart. An idea to use would be always to eat like you are waiting for your favorite dessert (mom's apple pie!) but then don't eat dessert. haha!
Friday, April 13, 2012
My Fried Rice
Yeah, I'm willing to give away my super secret fried rice recipe for you guys. Because I love you.
It's actually really simple and I don't have a recipe. It's a perfect example of how fun and easy it is to cook without using a recipe too. Here we go!
First of all before anything else, make some rice. You probably want to get some nice Jasmine rice or if you are looking for more fiber in your diet, go for a brown rice. Cook this rice according to the package and then you can either set it aside or refrigerate it. I always make this fried rice after I make a ton of rice the night before for dinner. Leftover cold rice = yummy fried rice. Make as much as you want. I try to make my fried rice half rice, half other stuff.
Alright, here we go. CHOOSE SOME VEGGIES. My favorites are mushrooms, onions, peas, and carrots. Honestly, you can choose any of your favorites. Peppers? Sure. Crunchy celery? Why not. Weird eggplant? What aren't you getting, that's fine. Dice them up real small or to whatever size you want or like in your rice. How much should you chop up? Depends on how much you are making but I'd say buying extra won't hurt you. You can always use extras for salads and sandwiches and snacks.
Now, determine your most dense veggies. These are first (for me it's always carrots). Throw them into the GIANT pan or wok with a lil' bit of oil, preferably vegetable oil and fry 'em on a medium heat. By now you should realize I'm not giving you any exact measurements, because that's not how this works. Look at the pan. Is there enough oil to cover the veggies without making them swim in it? Ok, you are good. Gradually add more of your veggies according to density as they cook down and soften. My order goes carrots, onion, mushrooms, frozen peas. You can drizzle more oil as you go if it needs. Should be a little shiny, but not too shiny. Salt and pepper if you so please.
Now, get an egg in there! Fry up some scrambled eggs in a separate pan and chop the crap out of them. Keep this off to the side. I usually do 2 or 3 eggs for that protein boost.
Here's my favorite part. COMBINE ALL THE THINGS. Literally throw as much rice as you want in with your vegetable mix and then throw the eggs in with it. Start mixing and cook this over a nice medium/low heat. As this is happening add in any seasonings you like. I always choose soy sauce and sesame seed oil to give it an awesome Asian flavor. Sesame seed oil only needs a little bit to pack a lot of flavor so be careful. The way this part works: add and stir...taste...add and stir some more...DONE.
There you go. My fried rice. It makes a great leftover but can also be a full vegetarian meal. Add leftover meat to it if you want, no problem. This will be high in protein, carbohydrate, and vegetables. A great main dish or side. Enjoy!
Ingredient list:
It's actually really simple and I don't have a recipe. It's a perfect example of how fun and easy it is to cook without using a recipe too. Here we go!
First of all before anything else, make some rice. You probably want to get some nice Jasmine rice or if you are looking for more fiber in your diet, go for a brown rice. Cook this rice according to the package and then you can either set it aside or refrigerate it. I always make this fried rice after I make a ton of rice the night before for dinner. Leftover cold rice = yummy fried rice. Make as much as you want. I try to make my fried rice half rice, half other stuff.
Alright, here we go. CHOOSE SOME VEGGIES. My favorites are mushrooms, onions, peas, and carrots. Honestly, you can choose any of your favorites. Peppers? Sure. Crunchy celery? Why not. Weird eggplant? What aren't you getting, that's fine. Dice them up real small or to whatever size you want or like in your rice. How much should you chop up? Depends on how much you are making but I'd say buying extra won't hurt you. You can always use extras for salads and sandwiches and snacks.
Now, determine your most dense veggies. These are first (for me it's always carrots). Throw them into the GIANT pan or wok with a lil' bit of oil, preferably vegetable oil and fry 'em on a medium heat. By now you should realize I'm not giving you any exact measurements, because that's not how this works. Look at the pan. Is there enough oil to cover the veggies without making them swim in it? Ok, you are good. Gradually add more of your veggies according to density as they cook down and soften. My order goes carrots, onion, mushrooms, frozen peas. You can drizzle more oil as you go if it needs. Should be a little shiny, but not too shiny. Salt and pepper if you so please.
Now, get an egg in there! Fry up some scrambled eggs in a separate pan and chop the crap out of them. Keep this off to the side. I usually do 2 or 3 eggs for that protein boost.
Here's my favorite part. COMBINE ALL THE THINGS. Literally throw as much rice as you want in with your vegetable mix and then throw the eggs in with it. Start mixing and cook this over a nice medium/low heat. As this is happening add in any seasonings you like. I always choose soy sauce and sesame seed oil to give it an awesome Asian flavor. Sesame seed oil only needs a little bit to pack a lot of flavor so be careful. The way this part works: add and stir...taste...add and stir some more...DONE.
There you go. My fried rice. It makes a great leftover but can also be a full vegetarian meal. Add leftover meat to it if you want, no problem. This will be high in protein, carbohydrate, and vegetables. A great main dish or side. Enjoy!
Ingredient list:
- white or brown rice, cooked
- vegetables of choice (carrots, onions, mushrooms, and peas for me)
- eggs (2-3)
- vegetable oil
- soy sauce
- sesame seed oil
Tuesday, April 10, 2012
Beer!
So I just got back from Germany. And I want to talk about BEER. Yeah, you heard me.
Simply because beer is an alcohol, it likes to be frowned upon, especially for athletes. "We can't afford to have alcohol in our diets!" most would say. The thing about that is, not only can you have alcohol, but it can be beneficial to you as well.
First of all, beer, especially regular beer, is a high calorie drink with lots of carbs in it. Because of this, beer can be perfect to have after practices or games. Now, I wouldn't suggest it anytime before the late afternoon, but beer can be drunk after night training. If you are one of the people that likes to hang out with your teammates after events, beer can be the best option for you to grab simply because of its carbohydrate content.
Second, beer relaxes the body. Now hold on before everyone gets upset with me. For me, after practice sometimes I am so worked up that my stomach just does not want to tackle a huge meal or anything substantial. This is unfortunate because I need to replenish my body. It's drained! The alcoholic content of beer is pretty small, so having a can or bottle before eating can be exactly what the body needs to loosen up and prepare for food. Now I can eat more great food and get my calorie needs for the future.
Did you know drinking beer (or alcoholic beverages) regularly can be good for your health? The recommended servings per day is 2 for men and 1 for women. I didn't make up the rules ladies, it has to do with the amount of water men can hold compared to women. One serving is a 12 oz beer, 5 oz of wine, or a shot of liquor (1.5 oz of 80 proof). There have been studies that show regular intake is associated with lowered chances of heart disease and cancer.
Now, because it is beer, there are some things to look out for. Here they are real quick. If you drink a ton of beer, you are getting a TON of calories with not enough nutritional value (vitamins, minerals, protein, etc.). This can lead to a beer belly. Also drinking too many can lead to stupid accidents; we've all been there. Beer can and will dehydrate you if you don't watch out. My suggestion is to drink a glass of water in between beers if you really want to make sure. Another way is to drink a lot of water when all the beers are done or the next morning.
Here's a fun little fact too: dark beers, like Guiness, are even better for you! They have higher antioxidant counts because of the brewing process! Plus, Guiness is lower in calories than most other regular beers. Had to plug those facts; can you guess what one of my favorite beers is?
Prost! Chin chin! Cheers! Enjoy your drinks and keep it healthy!
Simply because beer is an alcohol, it likes to be frowned upon, especially for athletes. "We can't afford to have alcohol in our diets!" most would say. The thing about that is, not only can you have alcohol, but it can be beneficial to you as well.
First of all, beer, especially regular beer, is a high calorie drink with lots of carbs in it. Because of this, beer can be perfect to have after practices or games. Now, I wouldn't suggest it anytime before the late afternoon, but beer can be drunk after night training. If you are one of the people that likes to hang out with your teammates after events, beer can be the best option for you to grab simply because of its carbohydrate content.
Second, beer relaxes the body. Now hold on before everyone gets upset with me. For me, after practice sometimes I am so worked up that my stomach just does not want to tackle a huge meal or anything substantial. This is unfortunate because I need to replenish my body. It's drained! The alcoholic content of beer is pretty small, so having a can or bottle before eating can be exactly what the body needs to loosen up and prepare for food. Now I can eat more great food and get my calorie needs for the future.
Did you know drinking beer (or alcoholic beverages) regularly can be good for your health? The recommended servings per day is 2 for men and 1 for women. I didn't make up the rules ladies, it has to do with the amount of water men can hold compared to women. One serving is a 12 oz beer, 5 oz of wine, or a shot of liquor (1.5 oz of 80 proof). There have been studies that show regular intake is associated with lowered chances of heart disease and cancer.
Now, because it is beer, there are some things to look out for. Here they are real quick. If you drink a ton of beer, you are getting a TON of calories with not enough nutritional value (vitamins, minerals, protein, etc.). This can lead to a beer belly. Also drinking too many can lead to stupid accidents; we've all been there. Beer can and will dehydrate you if you don't watch out. My suggestion is to drink a glass of water in between beers if you really want to make sure. Another way is to drink a lot of water when all the beers are done or the next morning.
Here's a fun little fact too: dark beers, like Guiness, are even better for you! They have higher antioxidant counts because of the brewing process! Plus, Guiness is lower in calories than most other regular beers. Had to plug those facts; can you guess what one of my favorite beers is?
Prost! Chin chin! Cheers! Enjoy your drinks and keep it healthy!
Wednesday, April 4, 2012
Dieting is Fun? Try This Gaming App!
Hey everyone! Quick post here before I jet off to Germany.
My friend has been working on this new app that is FREE at this website:
http://slimkicker.com/
Check it out! It takes your diet and gives you points for eating good foods like choosing milk over soda! It will keep track of your points and you can be rewarded over time! Plus, others that are playing will be right there with you to encourage you!
By tracking your diet you can not only see what you've eaten in the past, but make better choices knowing that you will have to write it down! It may seem tedious, but with our smart phone generation that we live in, it is literally a click away to track your entire day's diet.
This is one of the freshest ideas on tracking your own diet I've seen. Making anything into a game works for me! I'm way too competitive! So whip out your smartphones, download this app FOR FREE, and give it a try!
My friend has been working on this new app that is FREE at this website:
http://slimkicker.com/
Check it out! It takes your diet and gives you points for eating good foods like choosing milk over soda! It will keep track of your points and you can be rewarded over time! Plus, others that are playing will be right there with you to encourage you!
By tracking your diet you can not only see what you've eaten in the past, but make better choices knowing that you will have to write it down! It may seem tedious, but with our smart phone generation that we live in, it is literally a click away to track your entire day's diet.
This is one of the freshest ideas on tracking your own diet I've seen. Making anything into a game works for me! I'm way too competitive! So whip out your smartphones, download this app FOR FREE, and give it a try!
Monday, April 2, 2012
Chicken over Beef
There's a lot of product out there boasting how it is better for you simply because it is made with turkey or chicken instead of beef (hot dogs, lunch meats, ground meats, sausages, bacon, etc). The best way to really put it is that there are some positives and some negatives to switching up the meats.
Let's start positive. Yes, chicken is lower in fat...usually. A boneless skinless chicken breast can be very lean but still contain a ton of protein like you want to have from meat. Same goes for turkey. With these new products that are mixing or switching the meat content, you are going to find a ton of salt, preservatives, and sometimes even fat. So, if you are to look at your labels and nutrition and ingredients on each food you want to buy, you can choose the best option. It can be a great step in finding ways to lower calories in your diet (from lower fat content, depending).
Now, here's what I'd like to say: it's not like you can just say, "oh I'm eating chicken now, so it must be better for me." Wrong. Depending on how you are eating the poultry, it could be worse for you than eating a steak or hamburger patty. The skin on poultry is always high in saturated fats and cholesterol. (remove it!) The legs, wings, and thighs of the poultry will have higher fat content than the rest of the bird. (limit this!) Something that makes me confused when thinking about this concept is turkey bacon...why? I can tell you it does not taste nearly as good and the price will certainly be higher. On top of that, it's still not a great option for you and your diet. It's still bacon! In all honesty, if you are really concerned about high fat, high calories, or high weight gain in your diet, anything with the word bacon in it probably should be removed. In my mind (and I'm not trying to lose or gain any weight here) I limit myself to one or two slices of normal, delicious, crispy bacon, or I try and treat it more like a dessert than a meat.
Remember this: you can find equally healthy (if not more healthy) cuts of pork tenderloins, pork roasts, flank steaks, and strip steaks. The red meats can provide things that the white meats cannot too such as a more biologically available iron source (heme iron). What's nice about red meats is you can usually see how much fat is in the meat. Just look at how much white is intertwined in the meat. Of course this can take away from the tenderness, but there are methods you can find to still cook your meat very tender.
So vary it up! Get chicken, beef, pork, turkey, ostrich, duck, buffalo, blah, blah, blah, you're still reading this? Go eat!
Let's start positive. Yes, chicken is lower in fat...usually. A boneless skinless chicken breast can be very lean but still contain a ton of protein like you want to have from meat. Same goes for turkey. With these new products that are mixing or switching the meat content, you are going to find a ton of salt, preservatives, and sometimes even fat. So, if you are to look at your labels and nutrition and ingredients on each food you want to buy, you can choose the best option. It can be a great step in finding ways to lower calories in your diet (from lower fat content, depending).
Now, here's what I'd like to say: it's not like you can just say, "oh I'm eating chicken now, so it must be better for me." Wrong. Depending on how you are eating the poultry, it could be worse for you than eating a steak or hamburger patty. The skin on poultry is always high in saturated fats and cholesterol. (remove it!) The legs, wings, and thighs of the poultry will have higher fat content than the rest of the bird. (limit this!) Something that makes me confused when thinking about this concept is turkey bacon...why? I can tell you it does not taste nearly as good and the price will certainly be higher. On top of that, it's still not a great option for you and your diet. It's still bacon! In all honesty, if you are really concerned about high fat, high calories, or high weight gain in your diet, anything with the word bacon in it probably should be removed. In my mind (and I'm not trying to lose or gain any weight here) I limit myself to one or two slices of normal, delicious, crispy bacon, or I try and treat it more like a dessert than a meat.
Remember this: you can find equally healthy (if not more healthy) cuts of pork tenderloins, pork roasts, flank steaks, and strip steaks. The red meats can provide things that the white meats cannot too such as a more biologically available iron source (heme iron). What's nice about red meats is you can usually see how much fat is in the meat. Just look at how much white is intertwined in the meat. Of course this can take away from the tenderness, but there are methods you can find to still cook your meat very tender.
So vary it up! Get chicken, beef, pork, turkey, ostrich, duck, buffalo, blah, blah, blah, you're still reading this? Go eat!
Friday, March 30, 2012
How to Grocery Shop
This was a cool list I made while attending the University of Illinois. I invite all of you to take a quick read or even print out the following information to carry around with you when you grocery shop. You will find that your fridge/freezer/pantry will be much healthier looking and you may even save a couple bucks on the better food.
This may say "for athletes" but this is a perfect list for anyone's kitchen.
Any looking for the word document print out just send me a quick email, I don't mind sending you the original!
Grocery Shopping for Athletes
Produce:
·
Choose lots of different colors: green, red,
orange, yellow, blue, etc.
·
Check for seasonal fruits and vegetables. Hint:
those are the ones usually on sale!
·
Not ripe? They will be! Plan for how long you
want them.
·
Fruit can provide a natural source of energy
when compared to Gatorade and energy drinks
·
Diet high in fruits and vegetables is a proven
method to decrease high blood pressure
·
Check the produce by smelling, Nice smells
usually mean ripeness and full flavor
·
Stock up:
o Pre-cut fresh
vegetables
o Pre
made salad mix, with dark lettuces (romaine, spinach)
o Baby
carrots
o Grapes,
oranges, grapefruit, apples, and strawberries
o Bananas,
pineapple, mango, kiwi
o Potatoes
o Mushrooms,
zucchini, asparagus, cucumber, broccoli
Meat:
·
Try and go for leaner meats; choose the 95/5
beef instead of the 80/20
·
Buy frozen bags for a cheaper, long term option
·
Choose fish, large amount of high quality fat
·
The protein in meat is perfect for recovery
after games and practices!
·
Stock up:
o Lean ground beef (try
ground turkey)
o Pork
tenderloin and chicken breasts
o Tuna
steaks and salmon fillets
o Veggie
burgers
o Frozen
hamburger patties
o Frozen
chicken breasts
Dairy:
·
Milk is an amazing source of protein, calcium,
and vitamin D. Perfect for athletes.
·
Cheese makes a perfect protein packed snack. Go
unprocessed!
·
Eggs are good for recovery after practice in the
morning or in the afternoon.
·
Digestive troubles? Get some yogurt.
·
Juices, in the dairy section, are best! Go 100%
juice and avoid added sugar.
· Stock up:
o Eggs
or egg substitute
o Low
fat milk, chocolate milk, soy milk, etc.
o 100%
OJ with added calcium
o Mozzarella
cheese sticks
o Cheddar
slices, shredded cheeses, real cheese
o Single
serve yogurt, giant tub of yogurt for smoothies
Dry Food
·
Look for healthier options: whole wheat, low
saturated fat, etc.
·
When on sale, stock up on long term foods: soup,
dry pasta, and rice
·
Try to buy separate ingredients, not “already
prepared full meals”
·
When buying snacks, think “what’s a healthier option?”
Nuts and popcorn over chips.
·
Most foods in this department will be the
immediate sources of energy; remember that.
·
Bread should have as few ingredients as
possible. Try the bakery.
·
Granola bars, breakfast bars, dried fruit, and
fruit snacks are healthy options
·
Sports drinks for practice; before, during, or
after. Also, sports bars.
·
Stock up:
o Rice,
pasta, couscous, quinoa, oatmeal, cereals, etc.
o Chicken
noodle soup, vegetable soup; choose low sodium option
o Salsa,
marinara sauce, hummus, applesauce, salad dressing (low sat. fat)
o Popcorn,
crackers, baked chips, trail mixes, nuts, pita chips
o Canned
veggies, beans and fruit, single serve veggies and fruit
o Raisins,
fiber one bars, nutty granola bars, fruit snacks
o Gatorade,
Propel, watch out for high fructose corn syrup
o Powerbars,
Special K bars, muscle milk, whey protein, etc.
Frozen
Food
·
Great for quick, healthy meals on the run. Add
sides to make a full meal.
·
Look for low fat (less than 30%) and high
protein (15g or higher).
·
Easy to have and make frozen vegetables and
other side items.
· Having frozen fruit
on hand makes it easy to make smoothies.
·
Stock up:
o Lean
meats and veggie burgers
o Whole
grain waffles and pancakes
o Low
fat burritos, pizzas, and other prepared foods - ex:
§ Healthy
Choice Lemon Pepper Fish
§ Stouffer’s
Lean Cuisine Honey Roasted Pork
§ Uncle
Ben’s Parmesan Shrimp Penne Pasta Bowl
§ Amy’s
Santa Fe Enchilada Bowl
o Frozen
fruit
o Frozen
vegetables and vegetable sides
o Frozen
yogurt or ice cream
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