Tag Archives: diet

A Classic Twist Recipe

Don't they look delicious!?

Don’t they look delicious!?

Looking for a new twist on a classic recipe? Check out this one for twice baked broccoli and kale stuffed potatoes from Katie at the Kitchen Door! Potatoes are a great source of starchy carbohydrates after a workout, and you could even substitute them for sweet potatoes or yams in this recipe.

The addition of broccoli and kale offer many nutrients not found in the classic recipe. Kale is packed with Vitamin K, bringing benefits of diminished inflammation, strengthening bones, and reducing the risk cardiovascular disease and strokes. If you are looking for a dairy free option, just substitute the milk for a dairy free version of your choice (almond, coconut, soy, etc. – just make sure it’s unsweetened!) and omit the cheese or try goat cheese instead if you aren’t sensitive to it.

This makes a great post work-out snack to go along with your favorite protein shake.

Get the recipe here!

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5 Ways to Spring Clean Your Diet

It’s finally warming up here in the Rocky Mountains which mean flip flops, shorts and tank top season ( at least until we get another spring snow storm).  Spring also welcomes the fresh crops to replace the winter protein and carb filled foods that keep us warm all day.  So now that we’re done hibernating, its time to clean out the kitchen and start focusing on foods to get us all ready to sport that “teeny weenie yellow polka dot bikini.”  Below is a list of ways to get ready to welcome spring into your diet.

1.  Shop Fresh

Boulder Farmer’s Market

Not all grocery stores carry vegetables and fruits that are in season so often the ones in major stores are going to be modified or contain chemicals that won’t help your digestion.  Find out which fruits and veggies are in season or visit your local farmers market to buy the freshest produce. Click here for a list of produce and when they are in season.

2.  Plant Your Produce 

Easy flower bed. I saw it for $40 at Home Depot but it is probably cheaper to buy the wood and build. We could also stain it.

Now is the time to start your own mini green house!  Nothing is better than being able to pick your own produce fresh from the ground!  Be sure to find produce and herbs that can handle the amount of sun you have available.  Some do better in full sun while others need shade to grow.  Click here for a list of easy herbs to grow & here for a lot of ideas on easy to grow produce.

3.  Check Your Expiration Dates

Winter makes us all hoarders since we never know if we’re going to get snowed in for days on end.  Some of the foods we buy can go bad though especially if you’re buying organic or all-natural that don’t have those preservatives for a long shelf-life (which isn’t a bad thing really).  Just be sure you’re not digesting anything that has gone bad.  Visit www.StillTasty.com to find out how long your food lasts.

4.  Replace Your Soups for Salads

Soups are perfect for winter and so easy to make when all we want to do is hide under the covers until the storms pass.  Now its time to switch it out.  The best salads for meal preps are those with spinach and protein.  Cook your meat beforehand and the morning of work simply add a cup of spinach, a few tomatoes and you’re ready to go!  For more salad ideas click here!

5.  Prepare the Grill & Store the Crockpot

Another meal prep swap!  Who doesn’t love grilling on a spring day?  We love grilling because we can get outside, throw around the pig skin or do some Body Bar workouts while we cook.  Instead of cooking for one meal, throw on a few pounds of chicken to have meals throughout the week.  You can even include veggies!  Just be sure to clean your grill after each use to avoid chemical build up from the charcoal or gas.  Here are some healthy tips on grilling.

How do you get your body ready for spring?  Comment below and share your tips or if you have any questions.

Eat like an Olympian : Cross Country Skier – Endurance Athlete

Inline image 1

Cross Country Skiing is a purely endurance sport.  The average Olympic Skier (male) burns almost 2200 calories for the 30 kilometer classic race which usually takes an hour and 30 minutes.  For the longer 50 kilometer freestyle race, an athlete can burn up to 3600 calories!  In just one day of training the average caloric expenditure is 6000-7000 kcal/day which accounts for the athlete’s normal two-a-day routine.  Considering the amount of calories burned during an even and even during training, it is important for these athletes to take in at least 6000 calories a day if not more to maintain their muscle mass and weight.

The type of calories are also important.  For these skiers, carbohydrates are about 60 of their diet, the rest consisting of other important macro-nutrients, protein and fat.  Without the proper ratio, an athlete may be at risk of losing muscle rather than fat and therefore could experience a decrease of endurance.

Below is just a sample menu of a male cross country skier training for the Olympics:

Breakfast

2 cups raisin bran cereal
1 cup 2% milk
10 oz orange juice
1 bagel with margarine and jam

 

Morning Snack (during and after exercise training) 

2 quarts sports drink (6% carbohydrate)
1 cereal bar

 

Lunch
1 cup vegetable soup
4 saltine crackers
1 sandwich: 2 slices bread, 2 oz turkey breast,
1 tbsp mayonnaise, sliced tomato
1 cup 2% milk
1 fresh pear
20 wheat thins
2 chocolate chip cookies

Afternoon Snack (during and after exercise training)
1-1/2 quarts sports drink (6% carbohydrate)
1 cereal bar
1 banana

 

Dinner 

1-1/2 cups won ton soup

Beef & vegetable stir-fry:

4 oz beef sirloin
1 cup broccoli
1 cup red & green pepper
1/4 cup onions
1 tbsp canola oil
1-3/4 cups brown rice
2 dinner rolls with margarine
Tossed green salad with dressin
10 oz 2% milk

Evening Snack

1-1/2 cups vanilla ice cream
2 tbsp chocolate syrup
1/4 cups chopped walnuts
1 large oatmeal cookie

Nutrition analysis: 6,070 calories

Nutrient % of Total Calories
920g Carbohydrate 60%
170g Protein 11%
190g Fat 29%

Information provided by: http://btc.montana.edu/olympics/nutrition/profile01.html

5 Ways to Drink More Water

1) Dinning Out?


Replace your usual meal accompaniment with water and you’ll probably save your wallet too! Most restaurants have a water filtration system and offer water for free; it’s a win-win scenario!

2) Curb Your Cravings!

A serving of 16oz of water before a meal can help you eat less because of the volume it takes up in your gut.  According to a 2010 study in the journal Obesity, this water bottle sized serving of water helped participants lose weight if consistently consumed before normal meal time, and the regular consumption of water helped them curb snacking and grazing too.

3) There’s an App for That!


Apps like Waterlogged (iPhone) and Water Your Body (iPhone and Android) help remind you to drink water throughout the day with notifications or alerts. Don’t want a noisy phone? Remember to keep a water bottle with you at all times and you’ll be more likely to be conscious of your ability to empty it!

4) Add Some Flavor.

Skip the artificially flavored and fake sugar additives and try something natural to add some zest to your drink. Fresh slices of watermelon and mint sprigs or chunks of oranges left soaking in your water for a few hours create naturally refreshing drink that’s delicious!  Click here to get the recipes of the flavored waters pictured.

5) Add Some Spice to Your Life!

Incorporating spicy foods into your meals will have you reaching for your water glass more frequently to cool off your taste buds. Additionally hot peppers and spices have been shown to give your metabolism a tiny boost!

Is your old water bottle drab? Does your water drinking need a face-lift? Here’s some new and hot water bottles on the market that will be sure to get you sipping!

* Klean Kanteen – stainless steel water bottles: http://www.kleankanteen.com

*Water Bobble – a neat bottle with a built in carbon filter: http://www.waterbobble.com

*Lifefactory Glass Bottle – a colorful silicone sleeve wraps a wide mouth glass bottle:  http://www.lifefactory.com

6 Ways to Embrace Clean Eating

Beginning or even maintaining a clean eating habit can certainly be intimidating. “Clean Eating” dates back to the natural health food movement of the 1960s, which shunned processed foods for the sake of moral and societal values.  Currently, clean eating has been made popular in mainstream America, inspiring new generations of healthy eaters.

The principle of clean eating is simple. Eat healthier, whole, unprocessed foods and eat less processed, sugar and preservative saturated “crap”. Below are six easy concepts to following the Clean Eating movement.

1. Incorporate plenty of exercise!
Get moving! 30 to 90 minutes a day keeps your heart, lungs, and bones healthy and strong.

2. Minimize processed foods and replace them with whole and natural foods.
Drop that Big Mac! Eliminate convenience foods like fast food and embrace the idea of shopping for whole, un-processed foods. Most processed foods are anything in a box, bag, can, or package sitting in the center rows of your local grocery store. Make it a goal to shop the coolers in the periphery of the store where fresh meat and produce are located!  Click Here to watch a video on the effects of processed versus natural foods being digested (pictured above).

3. Embrace clean sugars.
Clean sugars include naturally derived sources of sweetness such as: honey and maple syrup. Kick the refined sugars and artificial sweeteners to the curb.

4. Eat well balanced meals.
Be aware that balanced meals are important throughout the day and include some protein, carbohydrate and healthy fat at every meal. Be aware of the kinds of meals you put together and space out your proteins. Protein will help you feel fuller, longer and help curb “grazing” or snacking tendencies.

5. Bad fats, salts, and sugars are the enemy!
Cutting out processed foods, will eliminate the bad fat, salt and sugar content in your body. The idea is simple, don’t eat garbage! Clean foods are usually naturally low in all of these ingredients.

6. Rethink your drink!
Don’t drink your calories. Specialty coffees, soft drinks and packaged juices can easily tack on hundreds of calories a day. Try sticking to water, unsweetened tea, black coffee or homemade fruit or vegetable juices. If you must drink milk, stick to organic skim!

For more information check out the links below:

Eating Clean for Dummies Cheat Sheet
http://www.dummies.com/how-to/content/eating-clean-for-dummies-cheat-sheet.html

Body Building.com 10 rules of Clean Eating
http://www.bodybuilding.com/fun/10-rules-of-clean-eating-live-by-them-and-live-long-and-lean.html

What is Clean Eating by the Gracious Pantry
http://www.thegraciouspantry.com/what-is-clean-eating/

Colorful Nutrition

https://officialbodybar.files.wordpress.com/2013/01/colorful_food.jpg?w=300Eating a balanced diet is very important – but what exactly does that mean, balanced diet? There are many components of a well balanced diet including complete proteins, complex carbohydrates, and good sources of fat. One, maybe less heard of than others, is the color of your food. Different color foods have different nutritional values that contribute to a balanced diet.
Red foods, for example, are rich in lycopene. Lycopene is known for lowering risk of developing prostate cancer. There are many red foods such as tomatoes, red grapes, strawberries, red potatoes, and radishes. Try sprinkling red fruits on morning granola or adding tomatoes to cottage cheese for an afternoon snack.
Blue has been recognized as a calming color in general, and it’s no different in foods. Foods that are blue or purple or have blue or purple tent help with calming nerves and general relaxation. Blueberries, kelp, eggplant, purple grapes, and plums are all good sources of blue/purple foods. Try incorporating eggplant into roasted or sauteed vegetables.
https://officialbodybar.files.wordpress.com/2013/01/colorful-foods.jpg?w=300Yellow and orange peppers, yellow squash, oranges, corn, and carrots are all a good source for Vitamin A. Peppers are great raw or with hummus as a snack!
Greens are probably the easiest color to list fresh foods: lettuce, spinach, kale, green grapes, broccoli, and celery.
Each color of food offers a different benefit. Be sure to choose whole foods with natural color rather than foods that have been colored. Enjoy the rainbow!