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NUTRITION & RECIPES |
PROTEIN
What is it – Why do we need it – Where do we get it – How
much should we consume?
Protein makes up the structure of every cell in the body. Protein is
specifically involved in the growth, repair and maintenance of cells.
Protein keeps muscles healthy and firm and is made up of individual
organic compounds called Amino Acids.
Eating
protein regularly will help increase lean tissue and burn fat.
SAMPLE SOURCES OF PROTEIN
EGGS
CHICKEN
TURKEY
FRESH FISH
TUNA
RED
MEATS
OTHER ANIMAL SOURCES AND POWDERS
On an
active workout program you need about 0.8 to 1 gram and as high as 1.5
grams of protein per pound of lean body mass depending on your specific
fitness goal.
CARBOHYDRATES
(CARBS)
Carbs
provide the body with fuel. They are the main source of energy for
training and for growth as well as for everyday activities.
Contrary to popular belief – Carbs Are Not Your
Enemy!
There
are two general types of carbohydrates:
• Simple carbohydrates
are sugars—glucose and fructose from fruits (such as apricots, bananas,
dates, mangos, papaya, pineapples, raisins, watermelon) and some
vegetables, fruit juice, lactose from milk, sucrose from cane or beet
sugar, and others. Table sugar is pure sucrose. Much of the simple carbs
we eat are sugars added to processed foods such as sodas, cookies, white
breads and pastas, bagels, cereals such as corn flakes, raisin bran,
puffed rice, Special K and snack foods, etc. These added sugars are the
main reason why sugar now accounts for 16% of all calories consumed by
Americans; 20 years ago, it supplied 11%. Soda alone supplies about
one-third of this added sugar.
• Complex
carbohydrates,
which are chains of simple sugars, consist primarily of starches as well
as the fiber that occurs in all plant foods. Starch is the storage form of
carbohydrates in plants. Foods rich in complex carbs include grains and
grain products (such as bread and pasta), oatmeal, cream of rice, grits,
potatoes, yams, sweet potatoes, brown rice, beans, corn, and some other
vegetables. Fiber is a form of complex carbohydrates, plays an important
role in nutrition and is very beneficial to many aspects of health,
including weight management, proper digestion, and fighting the risk of
some diseases.
BASIC GUIDELINES – Your higher calories carbs should be consumed earlier
in the day (before dinner). Lower calorie, fibrous carbs (ex. Asparagus,
broccoli, cabbage, cauliflower, celery, spinach, green beans, zucchini and
other salad vegetables) are lower calorie carbs and can be consumed
throughout the day and evening.
FAT
Believe it or not, we need fats in our diet. They just need to be limited
to the mainly unsaturated kind. Fat is the most concentrated source of
energy in the diet, and furnishes 9 calories per gram. The components of
fat are fatty acids – saturated or unsaturated. Saturated fatty acids are
generally solid at room temperature and are derived primarily from animal
sources. Unsaturated fatty acids are usually liquid and come from
vegetables, nuts or seed sources.
Limit
your intake of fat by having a semi-vegetarian diet. Choose lean meats,
light-meat poultry without the skin, fish, and low-fat dairy products. In
addition, cut back on vegetable oils and butter—or foods made with
these—as well as on mayonnaise, salad dressings, and fried foods.
BASIC GUIDELINES – 15 – 20% of your calories should come from fat
depending on your goals or specific plan.
Decent Sources: Nuts, Olive Oil, peanut butter, egg yolks, etc.
WATER
Adequate hydration is essential. Drinking upwards of a gallon of water a
day is recommended for the person on an active workout program.
BOTTOM LINE – EAT 5 – 6 TIMES PER DAY – EVERY 3 HOURS – TO KEEP BLOOD
SUGAR LEVELS STABLE AND TO HELP OPTIMIZE METABOLISM
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MY
YUMMY HEALTHY PANCAKES!
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4-5 Egg whites
·
1/2 cup Nonfat
cottage cheese
·
3 ounces Extra firm
tofu
·
1/2 cup Old Fashioned
oatmeal NOT INSTANT
·
Optional:
·
1/2 scoop Berry
flavored protein (Like BlueBerry pancakes!)
·
1 table spoon Smart
Beat butter
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1/4 cup Sugar free
syrup (I use Atkins Brand)
·
Blend ingredients
together IN A BLENDER
·
Add vanilla extract,
cinnamon and nutmeg
·
Cook batter like
pancakes
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Flipping when the
cake bubbles in pan (use nonstick
·
cooking spray)
I like to
top with fresh cut up strawberries and a tad bit of fat free whipped cream.
I put the ¼ cup sugar free syrup in a small bowl and dip my fork in the
syrup – then eat the pancakes that way. Sometimes I add half of a banana to
the mix in the blender. Makes it thicker.
Short on
time? Make up the batter the night before and refrigerate!
(Recipe
Adapted from one found on Monica Brant’s website ~~ changed it a little!)
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Sweet and Spicy Peppered Pork
Tenderloin on Rice
2 cups long grain brown rice
(either instant or however you make it)
¼ cup firmly packed brown
sugar
½ tsp crushed red pepper
flakes
2 Tbsp low sodium soy sauce
2 Tsp olive oil
1 lb pork tenderloin, cut into
thin strips or cubes
¼ tsp salt
1/8 tsp pepper
1 large onion, cut into thin
wedges
1. 1.
While rice is cooking, in small bowl, combine brown sugar, crushed red
pepper flakes and soy sauce; mix well. Set aside.
2. In large nonstick skillet, heat oil over high heat until hot.
Sprinkle pork strips with salt and pepper. Add pork to skillet; cook and
stir 3 to 4 minutes or until pork begins to brown.
3. Reduce heat to medium high. Add onion; cook and stir 2 to 3
minutes or until tender. Stir in soy sauce mixture; cook an additional 2
minutes. Serve over rice.
Calories: 350; Fat: 6g;
Carbs: 48 g; Protein 27 g; Sugars 16 g
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