Archives August 2013

A guide to workout nutrition

PRE-WORKOUT NUTRITION

I was hungry so I devoured a huge chicken gyro and went straight to my Ashtanga Vinyasa Yoga class. Big mistake! I was trying to keep myself from doubling over while trying to perfect my asanas. The chicken gyro in my tummy felt like they’ve come alive and wanted to come out.
You see, it’s very important to prepare for your pre-workout snack and it’s more important to plan when to eat it too!

Food and fluid are essential to fuel and sustain you for a successful workout. An hour or two before exercise, eat a light snack that has a combination of carbohydrates and some protein. Carbohydrates are the primary source of energy for the body while protein is used for muscle growth and repair.

Here are some good choices for a pre-workout snack:

– Low-fat milk
– Yogurt
– Fruit and Nuts
– 100% fruit juice
– 1/2 of peanut butter sandwich
– Sports bar (approximately 100 to 150 kcal per serving)
– Granola bar

POST-WORKOUT NUTRITION

Say what?! Eat after exercising? That doesn’t seem to make much sense right? If you’re trying to lose weight then you shouldn’t eat right after a workout. You will just consume the calories you’ve burned after that grueling one-hour or so of near death experience in the gym – WRONG!
According to Leslie Bonci, MPH, RD, CSSD, LDN, a Registered Dietitian and Director of Sports Nutrition at the University of Pittsburgh Medical Center in Pennsylvania, it is important to start to replace the fuel to speed recovery as well as to replace fluid losses within 15 minutes after exercise.

The need for post-workout nutrition is not an excuse for binge eating or indulging in a hearty buffet. I hear this a lot: “I can eat that large fries now anyway I exercised a lot today!” Whether on a weight loss or weight maintenance program, the pre and post workout snacks should be included in the daily total caloric allowance needed by the body. Otherwise, you will gain weight and your efforts at exercising and dieting will be futile.

Here are some good choices for post-workout snacks:

– 1/2 cheese or chicken sandwich
– Trail mix
– Yogurt with fruit
– Fresh fruit shake with low fat milk
– Sports bar (approximately 100 to 150 kcal per serving)
– Sports drink
– Whole wheat crackers and low fat cheese slices
– Multigrain cereal with low fat milk

REHYDRATION

Lastly but most importantly, remember to keep yourself hydrated at all times. Drink about 1 to 2 cups of water one hour before exercise and another 2 to 5 cups of water for every hour of exercise. It is best to take gulps instead of sipping the fluids to ensure that you get a lot of water into your body. When your body feels warm and you feel like you’ve sweated a lot, don’t attempt to cool down by pouring the contents of your water bottle onto your face or body. Drink it! Rehydrating your body means having water inside the body and not outside.

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According to a study published by the American Journal of Clinical Nutrition in 2005, people who dine out less than 2.5 meals per week tend to keep off the pounds they have lost.

Most Filipinos love to eat out with family and friends. So why deprive yourself of good food and good company? It is safe to say that even when trying to lose weight or maintain a healthy weight range, dining out once in a while is acceptable. However, let me give you some tips on healthy restaurant eating:

PLAN what to order. Most restaurants have menu lists on their websites or at the entrance. Take some time to study the menu description taking into consideration the cooking method before deciding what to order. Choose dishes that are baked, steamed, roasted, boiled, grilled, or pan-seared and avoid deep fried and breaded stuff.

My mom and I love Italian food but she doesn’t want to eat all by herself. One day I asked her why. She said: “I don’t understand Italian and their menu contains words I couldn’t understand.” So I replied: “It’s ok mom! I don’t understand those words either that’s why I always ask!” Which leads me to my second tip for you…

ASK and be informed – Some people would risk ordering stuff which they don’t understand rather than setting aside their shyness and ask the servers or the chef about it. Most of the time they end up dissatisfied and disappointed.

Recently, I went to have dinner with my best friends and while going through the menu, I boldly asked if I could speak to the chef since it wasn’t a busy day for the restaurant. Lo and behold, Chef Martin of Chateau 1771 approached our table and spent a few minutes indulging my curiosity about their menu. He taught me how to tell the difference between a salmon and a trout. I was surprised to know that gravlax means cured salmon and all the while I thought I was eating smoked salmon in my salad.

I don’t go out of my way to annoy chefs and servers with my questions each time I dine out but it’s really a nice experience to ask and learn from the experts occasionally.

Don’t be afraid to request for alternative ways to prepare your food with less fat or sugar. For example, you can ask for your salad dressing to be served on the side instead of eating a salad swimming in too much dressing. If available, ask for brown rice instead of fried or plain to increase your fiber intake.

SHARE or split portions – It is more fun and economical to share entrees and appetizers with your friends. You consume less calories when you share and you get to enjoy a variety of dishes instead of trying to stuff yourself full with a large portion serving of just one dish. Let me illustrate further: I only eat beef once a month. But when I do, I make sure it’s premium steak.

However, I can’t eat the usual 9-ounce serving so I ask for it to be split into two and order a side salad and pasta, both dishes also split for two so I can share it with a friend.

I hope these tips will make you feel less guilty when eating out and I encourage you to PLAN, ASK and SHARE in order to promote healthy restaurant eating.

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Twitter: CheshireQue

The Love Affair

We were together since I was a child. We have been together through thick and thin. It made me feel better when my hormones were acting up. Just like me, perhaps you’ve caught yourself craving for it after a stressful day at work or during the time when someone broke your heart. It had always been a part of happy occasions and celebrations of milestones in my life. This Nutritionist-Dietitian is about to reveal the object of her healthy addiction – Chocolates!

The Forbidden Love

Remember the old wives’ tale about getting zits whenever you’re in love? Well I’ve been told many times that I shouldn’t eat chocolate because it causes acne, it will make me fat and the list just goes on and on. I felt like a young girl running away with her beau every time I give in to my craving for chocolate. I felt guilty afterwards. Until one day, I realized that chocolate is not bad at all. It’s losing self-control that is detrimental to my health.

A Very Special Love

What makes chocolate so special? Recent studies have shown that contrary to what we believed in, chocolate has a number of health benefits. It has protective properties against heart diseases and cancer. It contains phytonutrients called flavonoids. Phytonutrients are plant nutrients that have health benefits beyond basic nutrition. Cocoa beans are rich in flavanols, a type of flavonoid, which are considered powerful antioxidants. Antioxidants are substances that protect body cells from the damaging effects of free radicals which are known to cause the development of diseases.

Matters Of The Heart

You ask: “How can chocolate be heart healthy when it contains fat?” You’re right. It does contain 50% fat in the form of cocoa butter. It is mostly made up of saturated fat which has always been thought of as the culprit in raising cholesterol levels. However, stearic acid, the saturated fat abundant in cocoa butter is miraculously turned into healthy unsaturated fat in our bodies. A study published by the American Journal of Clinical Nutrition in 1994 showed that unsaturated fat does not have a negative impact on the cholesterol level.

Flavonols lower blood pressure and prevent the clumping of platelets (blood cells) that can impede blood flow. Having efficient blood flow will supply our body organs with sufficient oxygen and nutrients to keep them functioning well.

Sweets For My Sweet

Traditionally, chocolate has always been a no-no for people with diabetes. However, a study published by the American Journal of Clinical Nutrition in 2004 suggested the possibility of increasing insulin sensitivity and controlling blood sugar levels. Therefore, chocolate can fit into a healthful diet that will not dramatically increase blood sugar level.

Now back to the issue of chocolates and acne. The antioxidants found in cocoa also protect our skin from being damaged by oxidation. In 1970, the Journal of the American Medical Association stated that “diet plays no role in acne treatment in most patients… even large amounts of chocolate have not clinically exacerbated acne.” Simply put, chocolate does not cause acne! So there ladies and gentlemen, stop blaming chocolates every time a zit pops out.

Healthy Ever After

How much flavonols do we need to get all these health benefits? Unfortunately, no official recommended daily amount has ever been released. However, studies have shown that an intake of 150 to 200 mg of flavonols per day have beneficial effects on blood pressure, inflammation and blood vessels. All of these factors are related to heart health. Here’s a list of some foods and their flavonol content:

Dark chocolate, 40g (1.4 oz.) – 517 mg

Milk chocolate, 40g (1.4 oz.) – 108 mg

Apple, 1 medium-size – 229 mg

Grape juice, 1 cup – 124 mg

Red wine, 5 ounces – 91 mg

Black tea, 6 ounces – 24 mg

It is not easy to determine the amount of flavonols in our food but here’s a simple tip to remember: The higher the amount of nonfat cocoa (%cacao or %cocoa) written in the label, the higher the amount of flavonols.

Now, as this chocoholic ends her confessions for today, let me remind you that no matter how much benefit we can get from cocoa or chocolate, it still contains calories. Be mindful of how much you eat. Practice portion control. Anything in excess will end up being stored in places you wouldn’t want them to be in. As for me, two to three tiny pieces a day will suffice.

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