Fat burning tips!(High energy edition)

Foods that promote higher energy levels:

Vitamins That Enhance Energy:

Thiamin (Vitamin B1) is essential for helping the body convert carbohydrates into energy. Foods that are good sources of thiamin are beans and peas, whole grains, brewer's yeast, and sunflower seeds.

Riboflavin (Vitamin B2) and Niacin also help us use the energy obtained from our food more effectively. Sources of Riboflavin include milk, yogurt, mushrooms, and whole grains. Niacin food sources are mushrooms, whole grains, tuna, salmon, chicken, and beef.

Pyridoxine (Vitamin B6) assists in protein metabolism. Foods high in Pyridoxine include spinach, bananas, soybeans, sunflower seeds, tuna and beef.

Minerals That Enhance Energy:

Phosphorus: Dairy products, poultry, fish, eggs, whole grains, nuts, seeds

Zinc: Poultry, fish, eggs, whole grains

Iodine: Salt-water fish, dairy products

Copper: Seafood, nuts, seeds

Chromium:  Egg yolks, whole grain

*Drink plenty of water! 8 - 10 glasses of water!

Fat burning tips!

A Quick 20 recipe: Fisherman's salmon with rice an tomatoes(Recipe courtesy of Produce for Better Health Foundation (PBH).

Vitamins and Minerals gained: An excellent source of vitamin A, vitamin C, folate, calcium, potassium and a good source of magnesium and fiber.

2 7-oz. cans salmon
1 tablespoon olive oil
1 tablespoon white wine vinegar
2 teaspoons Dijon mustard
1 tablespoon parsley, finely chopped
1 cup cooked brown rice
1 cup cooked whole corn kernels, chilled
4 large tomatoes, halved and seeded

Put the salmon into a large bowl and flake it with a fork. Make dressing by whisking together the oil, vinegar, and mustard until well blended. Stir in parsley. Add the rice, corn and dressing to the salmon and toss until well-mixed. Place the tomato halves on a platter and fill with the salmon mixture.

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