Pre and post workout meals

Pre-Workout Meal Plan

While it's important to eat something before exercising, be careful to allow enough time for digestion. A good blood supply is required to process food, so conflicts can occur when the same blood is needed to bring nutrients to muscles during a workout. Your goal is to make sure that the meal is essentially gone when you start the exercise. A good rule of thumb would be eating no closer than one and a half to two hours ahead of time.
Keep in mind that the amount of fat in the meal and the intensity of the exercise can also affect digestion time. The more fat, the longer it takes to be digested and the more time should be allowed. How taxing the workout is can change the amount of blood needed for the muscles. If the exercise is mild, eating closer to the start time is acceptable.
As to the type of food, fresh fruit, vegetables, and whole grains, such as whole-wheat bread. An ideal pre-workout meal consists of protein — 10 to 35 percent, carbohydrates — 45 to 65 percent, and fat — 20 to 35 percent.
And what about those who exercise in the morning vs. the evening? The timing really shouldn't affect the diet. Many people have a preference for foods appropriate to the time of day, but as long as the right amount and type of calories are ingested, the specific selection is not important.

Post-Workout Meal Plan

If the exercise has been intense, it's crucial to eat within an hour of the end of the workout in order to refuel the body's cells. A decent-sized meal within that 60-minute post-workout period will greatly increase the ability to recover and help build lean muscle tissue. An ideal ratio is 4:1 carbohydrates to protein, with an easy option being a glass of chocolate skim milk.
For mild workouts, a light snack is sufficient to tide you over until the next meal. Another good idea is eating less but more frequently, since consuming more than can be digested and burned at one time translates to the extra food turning into fat.
Finally, no matter when or how vigorous the exercise, be sure to always eat breakfast. A variety of studies have shown people who ate the most in the morning are generally thinner and consumed fewer calories the rest of the day.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

God bad joints? So do I!

*Check out this article I found from the Toronto Sun, from a former triathlete, former team physician of the Toronto maple leafs, and current director of the sports medical clinic, Dr. Michael Clarfield.

"Movement is nourishment to the bones"

Consider this: your body is only as strong as its weakest link. And the weakest link is often your joints — whether it's a frozen shoulder, an aching sacroiliac, arthritic knees or a variety of other debilitating conditions.

Wearing of the joints, although it's not caused by aging, is related to aging.

As we get older, a lot of people experience wear in the joints and I'm one of them. I've got a bad hip."

Joints are cushioned with cartilage, a connective tissue made of collagen.

Over time, that protective cartilage can become thin or damaged, causing bone-to-bone contact, or osteoarthritis pain and reduced mobility.

The cartilage breakdown results from a variety of factors, including trauma, genetics, overuse and obesity.

Once this process begins, it progresses over your life with continued breakdown of the cartilage and the joint. It is important to protect the joint and do everything possible to slow the process.

One of the keys to maintaining joint integrity, is regular exercise.

Many doctors, however, tell patients with arthritic joints to curtail physical activity.

But Clarfield says inactivity is the wrong prescription.

It makes me mad, he notes. They (doctors) think they are (erring on the side of caution), but it's not caution. It's actually doing more harm to people.

Exercise may have to be modified, but it shouldn't be stopped.

Joints are "nourished with movement."

Moderate low-impact aerobic exercise, along with light strength training, has been proven to help eliminate joint pain and stiffness.

Walking, swimming or taking a yoga class three to four times each week will help reduce stiffness, increase flexibility and promote weight loss, which lessens joint burden.

Regular exercise is important, and it's important to do it smartly.

Despite his own "bad hip," the former triathlete keeps fit — and provides nourishment to his joints — by regularly running, cycling, golfing, skiing and playing tennis and hockey.
But joints need more than just exercise.
Clarfield offers seven other tips for healthy joints.
1. Maintain a healthy weight. Excess weight puts additional stress on joints and ligaments and that, in turn, increases pain and inflammation, especially around the knees.
2. Get plenty of rest. Living with arthritis can drain your energy. Take breaks (off your feet) throughout the day as this temporarily reduces joint stress. Recharge your body with seven to nine hours of sleep nightly.
3. Make some occupational changes. If your job involves repetitive movement or puts stress on the affected joint, talk to your employer about strategies for your workspace, such as an ergonomic desk or device. Take frequent breaks and walk around to keep joints limber.
4. Apply heat to problem joints to increase blood flow and decrease stiffness and pain. This can also be done during activity. Ice problem joints for 15 to 20 minutes after activity to reduce inflammation brought on by exercise.
5. Try physical therapy. Work with a physiotherapist, chiropractor or massage therapist to increase mobility and ensure proper alignment.
6. Stay hydrated. Drink plenty of water to keep tissues hydrated and to reduce inflammation.
7. Make some dietary changes. Include sulfur-containing foods in your diet, such as garlic and onions. Sulfur helps repair and rebuild bones, cartilage and connective tissue. Eat an abundance of colourful fruits and vegetables, vegetable protein and whole grains.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

Good fats v Bad fats!

Good fats!

Some of the best fats we can eat are olives, olive oil, fats from nuts and seeds, fats from fish, and fats from dark green leafy veggies. These fats are often referred to as Omega-3's and they are great for your body. Eating beneficial fats has great long term healthy effects.

Saturated fats are also beneficial in the form of stearic acid which is used to repair cell membranes. This fat is found in beef and dark chocolate. We can also find saturated fats in farm butter and eggs. If we choose natural, grass fed, and organic varieties of these they are good for lowering triglycerides (LDL), boosting good cholesterol (HDL) and aiding in calcium absorption.

Bad fats!

And on the other side... we have the trans fat family. These nefarious fats are the result of hydrogenated oils (where hydrogen is forced into oil to keep it from spoiling on the shelf). These fats include both partially hydrogenated and hydrogenated oils. Consumption of these fats in crease the risks of obesity, clogged arteries, heart disease, diabetes, stroke, cancer, immune system dysfunction, and birth defects. Trans fats also increase bad cholesterol (LDL) and decrease good cholesterol (HDL). Really, eating trans fats is like ingesting a time bomb. Are you wondering how to defeat this heavy weight? Cut out all commercially processed foods. From McDonald's to the grocery store, things like fast food, cookies, crackers, chips, cakes, pies, shortening, breads, and even margarine. Do this, and you will remove 75% of the average daily American intake of trans fats.

Just a side note - homemade baked goods are different! They are typically without hydrogenated oils. If you use real butter, and other healthy ingredients baked good are a healthy treat in moderation.

Dietary Thermogenesis and the Thermic Effect Of Food

In reality, ALL foods are "thermogenic" because the body must use energy to digest them. This is known as the "thermic effect of food" (TEF) or "specific dynamic action of food."

However, not all foods have the same thermic effect. Dietary fat has the lowest thermic effect. The most thermogenic food is lean protein from solid foods, especially the following:

-chicken breast
-turkey breast
-game meats (venison, elk, etc)
-bison, buffalo
-very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)
-almost all types of fish
-shellfish and other seafood
-egg whites (whole eggs in moderation)

**Research has proven that the thermic effect of protein is the highest of all the macronutrients, requiring about 30% of the calories it contains, just for digestion and processing. An added bonus is that lean protein foods suppress your appetite!

How to put together a fat burning meal:

STEP 1: Select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, brussel sprouts, cauliflower, salad vegetables, etc., and then

STEP 2: Combine that with one of the lean proteins (previously mentioned above).

STEP 3: The lean protein and fibrous carb forms the foundation of your fat burning meal. From there, add natural starchy carbs or grains such as brown rice, oats, or sweet potatoes - in the amount your calorie needs dictate and to the degree your body can tolerate them (some people have a carb-intolerant body type). Fruit is also ok, but focus even more on the green and fibrous vegetables.
James F. Mitchell
Blog: jamesfmitchell09.blogspot.com
Twitter: jamesfmitch
(562)250-7969

Chili-Mango Chicken

This takes about 19 mins to make!

Ingredients:

-1lb boneless, skinless chicken thighs, cut into 1/2-inch pieces
-1Tbsp cornstarch
-1Tbsp low-sodium soy sauce
-1/2Tbsp sesame oil
-1/2Tbsp peanut or canola oil
-1 red onion, chopped
-1Tbsp grated or minced fresh ginger
-2cups snow peas
-1 mango, peeled, pitted, and chopped
-1Tbsp chili garlic sauce(preferably Huy Fong, attached a picture of this sauce)
-Black pepper to taste

Directions:

Step 1-Combine the chicken pieces, cornstarch, soy sauce, and sesame oil in a mixing bowl, let it sit for 10mins.

Step 2-In a wok or large skillet, heat the peanut or canola oil on high. Add the onion and ginger and cook until the onion is translucent, 1 to 2 mins. Add the peas and stir-fry for 1 min. Add the chicken with its marinade, and stir-fry until it begins to brown, about 2 mins.

Step 3-Add mango, chili garlic sauce, and pepper. Stir-fry until the chicken is cooked through and the mango becomes saucy, about 1 min more. Serve over brown rice. Recipe makes 4 servings

Per serving: 361 calories, 31 grams(g) protein, 20g carbohydrates(3g fiber), 16 g fat, 407 milligrams soduim

Understanding food labels

Make better food choices by understanding and comparing nutrition content.
On packaged food, look for the Nutrition Facts Panel.
For fresh fruits and vegetables, look for posted nutrition information in the produce section, or ask the produce manager if you don't see it.
What does all that information mean?
 
--Total Carbohydrate
--Dietary Fiber
--Percent Daily Value (%DV)
--Protein
--Serving Size
--Servings Per Container
--Sodium
--Sugar
--Fats (Total Fat, Saturated Fat, Trans Fat, Cholesterol)
--Ingredients
"Low Source" "Good Source" "Excellent Source"
 
 
Total Carbohydrate -  carbohydrate is a nutrient considered to be the body's main source of energy (calories); "Total Carbohydrate" on a food label includes fiber and sugars (both naturally occurring and added).
 
Dietary Fiber – a non-digestible carbohydrate found in foods such as whole grains, fruits, vegetables, and legumes. It is a dietary component that most Americans need more of—along with vitamins A and C, calcium and iron.
 
Percent Daily Value (% DV) – percentage of which a specific nutrient in a serving of a particular food contributes to the daily value—or need (100%) for that nutrient.
The Daily Values (DVs) are reference points for intakes determined by public health experts and are considered general guidelines based on a 2,000 calorie daily intake. If your calorie needs are higher, then the percent listed on the label would be lower, and conversely, if your calorie needs are lower, then the percent listed will actually be higher.
 
The % DV can tell you whether a food product is a low, good, or excellent source of that particular nutrient. Low Source – 5% or less of nutrient; Good Source – 10-19% of nutrient; Excellent Source 20% or greater of nutrient
 
The % DV is a good guide to use when comparing food choices based on the content of certain nutrients.
 
Protein -  another energy-providing nutrient for the body with many important functions, one of which being cell/body
tissue growth and repair.
 
Serving Size – a set amount recognized by the U.S. Food and Drug Administration (FDA) as one that is commonly consumed by most people for that product. This amount is presented in common household measure as well as metric weight. Nutritional information on labels is given on a per serving basis—not per container. This is very different from a portion, which is the amount that people actually end up eating in one sitting. Knowing how much you are actually eating relative to the serving size listed, will help you determine how many calories and how much of the listed nutrients you are getting.
 
Servings Per Container – The number of single servings in an entire package of food. Information reflected in the Nutrition Facts Panel is for a single serving. If you eat more than one serving or prepare the whole package, multiply the Nutrition Facts Panel figures by the number of servings you consume. Referring to the Nutrition Facts Panel example, the serving size listed is 1 cup, which provides 25 calories. If you were to actually eat 2 cups, then you would get 50 calories.
 
Sodium – This nutrient should be limited according to the Dietary Guidelines for Americans.
 
Other words for "salt" on an ingredient statement are: sodium chloride, sodium caseinate, monosodium glutamate, trisodium phosphate, sodium ascorbate, sodium bicarbonate and sodium stearoyl lactylate.
Sodium free – product must contain less than 5 milligrams of sodium per serving.
 
Very low sodium – product must contain 35 milligrams or less of sodium per serving.
 
Low sodium – product must contain 140 milligrams or less of sodium per serving.
 
Sugar - Sugar is a type of carbohydrate. Some sugars are naturally occurring, while others are added. Be aware of other words for "sugar" that are often listed on an ingredient statement: sucrose, dextrose, corn syrup, high fructose corn syrup, cane juice, fructose, glucose, honey and maltodextrin. These words indicate sugar has been added to the food product. Choose and prepare foods and beverages with little added sugars.
 
Total fat, saturated fat, trans fat and cholesterol - These nutrients should be limited, according to the Dietary Guidelines for Americans, the science-based dietary health report that provides information and advice for choosing a nutritious diet. It is published by the U.S. Departments of Agriculture and Health and Human Services.
 
Saturated Fat:  fat negatively associated with heart health, coming mainly from animal foods and certain oils; typically solid at room temperature.
 
Trans Fat:  fat negatively associated with heart health, formed during the hydrogenation process (when a softer or unsaturated fat is processed to become more firm or solid), but can be found naturally in some foods.  Most trans fat in the diet comes from hydrogenated fats.
 
Cholesterol:  waxy, fat-like substance negatively associated with heart health; produced naturally in the body and found in all foods of animal origin.
 
Fat free: To make this claim, a product must contain less than 0.5 grams of fat per serving.
 
Low fat: This type of product must contain 3 grams or less of fat per serving.
 
Ingredients shown on a product label are listed in order of predominance by weight. The ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. If sugar is listed first, for example, that means that there is more sugar in the product than other ingredients.
 
Good and Excellent – These words on product packaging carry specific, legal meaning as defined by the U.S. Food and Drug Administration.
Good Source – 10-19% of nutrient
Excellent Source – 20% or greater of nutrient
 

10 cooking styles and techniques with fruits and veggies!

1) Bake …
Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt.

Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans.

Winter squash. Drizzle with olive oil and sprinkle with cinnamon.

A potato for lunch. Top with broccoli and a sprinkle of cheese.

An apple for dessert. Fill the core with dried fruit and nuts.
 
2) Boil …
Diced or crushed tomatoes in a vegetable or chicken broth for the base of a homemade tomato soup! Add fresh herbs and spices to make your own unique recipe.

Apples with lemon juice and cinnamon. Mash up and serve warm or chilled.

Turnips and potatoes. Mash them together and season with salt and pepper.

Kale, and add a handful of chopped currants, salt and pepper.

Butternut squash and season with salt, pepper and a drizzle of olive oil.
 
3) Steam …
Artichokes for a long time (about an hour) to get flavorful leaves perfect for dipping! Try them with a tasty almond pate.

Any of your favorite vegetables with citrus juice and zest added to the water to create bold, new flavors. Try lemon juice with spinach, orange with broccoli or grapefruit with carrots!

A medley of vegetables and season with some herbs. Serve over couscous.

Cabbage, and season with caraway seed, salt and pepper.

Green beans with chopped onion. Add a clove of garlic to cooking water.
 
4) Stir-Fry …
Pineapple and mango in a honey ginger sauce for a perfect topping to low- or fat-free ice cream.

Zucchini, yellow squash, diced tomatoes and mushrooms with olive oil and herbs. Add some diced jalapeno for an extra kick and serve over brown rice.

Broccoli in olive oil and chopped garlic. Add some capers for extra zip.

Frozen mixed veggies. Add a dash of low sodium soy sauce, or flavor with herbs.
Onions, peppers, zucchini, corn and jicama. Throw in some red or black beans. Season with your favorite salsa to give it a Southwestern flair. Serve over rice.
 
5) Sauté …
Pear and apple slices (peeled) in a skillet with a little butter until tender. Add marmalade and orange slices, remove from heat and serve for a fruity dessert.

Cauliflower with nutmeg and oil after pre-steaming for a tasty twist on an old veggie.

Spinach with garlic and olive oil.
Green and yellow summer squash with onion and garlic. Season with salt and pepper, and sprinkle with Parmesan cheese. For a different twist, add chopped tomato and basil.

A variety of different colored peppers with onion. Serve as a side dish.
 
6) Roast …
Red peppers in the oven at 450°, turning every 15 minutes until done (blackened skins). Peel off the skin and slice them, then drizzle in oil and garlic and refrigerate. A Perfect addition to any salad, sandwich or antipasto dish!

Whole red potatoes in the oven after tossing them in a mixture of olive oil, garlic and rosemary until tender for a mouth-watering side to any meal!

Some winter vegetables cut in large pieces – parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425° for 30-40 minutes until tender and browned.

Brussels sprouts drizzled lightly with olive oil, and sprinkled with salt. Magnifique!

Thin slices of sweet potato to make chips.
 
7) Grill …
Mushrooms, bell peppers, onions and tenderloin for the perfect summer kabobs.

Corn on the cob. Peel and coat in a mix of seasonings such as oregano, pepper, onion and chili powders and salt with a touch of butter to help it stick. Wrap in aluminum foil and grill until tender.

Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.

Asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.

Some eggplant, zucchini and portabella mushrooms to use in a wrap.
 
8) Stew …
Pears. Peel and core and stew gently in cinnamon, sugar and water until tender. Perfect for an after-dinner treat!

Cabbage with tomatoes and garlic to serve over rice for a unique side dish to any meal!

Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute canned beans like kidney beans or black beans for meat.

Frozen corn, onions, peppers, celery, and salsa. Serve over rice. Add some red or black beans and call it a meal!

Canned tomatoes, eggplant, peppers, and chickpeas. Add oregano and top with sliced olives.
 
9) Blanch …
Almonds in water for 15 seconds and peel for a new twist on a healthy snack.

Basil and parsley leaves. Blend together with olive oil, pine nuts, garlic and a little lemon juice for a great pesto!

Broccoli and cauliflower to use on a vegetable platter for snacks and appetizers.

Broccoli rabe in salted water to reduce bitterness. Then cook like broccoli.

Carrots, cauliflower, green beans, asparagus and broccoli. Marinate in your favorite low-fat vinaigrette and serve cold. If desired, add other veggies like onions, mushrooms and peppers.
 
10) Microwave …
Any of your favorite chopped veggies in a bowl with an egg or two for a quick,
nutritious breakfast.

Cranberries and orange zest with a little sugar and water to make a sweet cranberry relish.

Frozen or canned vegetables on those busy nights.

Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.

A potato for lunch and top with low-fat cottage cheese and chives.