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.
Wednesday, May 30, 2012
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!
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