Go ahead-live on the edge of culinary pleasure. It's all about what you have in the house and making sure the menu is time appropriate for the sanity or insanity of your life on any given evening. I guarantee you, if you walk through these steps, you will be healthier, happier and have more free time and disposable income.
1. Have a Blank Grocery List: Commit to having a blank grocery list on the fridge or nearby pegboard that is clearly visible to all. You can go visit www.cookingfortherushed.com to print ours or use it as an example to create your own. It's important that there are five spaces on the top for meal selections.
2. Get Everyone Involved: When everyone in a home has a say about which meals they would like to eat, they are likely to be more open to other family member selections as well. Even better, tag the person who selected that meal to cook it as well, depending on their age of course.
3. Keep It Simple: Once five complete dinner selections have been made, pair the longer preparation meals with the evenings you have more time, and the shorter preparation times with the days you have a small amount of time.
4. Relax!: Relax with a tea or a glass of wine for 15 minutes each week and rekindle a love affair with your cookbooks and find recipes on foodtv.ca. I have proven in my conferences across North America that it really, really only takes 15 minutes to complete a custom-made reusable meal plan. So set your timer because steps 4 through 7 will honestly only take you that long once the dinner selections are chosen.
5. Fill in the Blanks: Once the recipes are chosen and sourced in your meal plan, it's easy to simply transfer all the ingredients from each recipe into the appropriate food section of your blank grocery list (print neatly as you will re-use this over and over again). **Do not fill this list in according to what groceries you have on hand.
6. Protect Your Masters: Protect your master list and printed meal plans with a plastic sheet cover and store them beside your recipe books in a small binder. Because this list is complete with all the groceries you will need for those particular recipes, it's timeless.
7. List What You Need to Buy on a Separate Sheet of Paper: The master list quickly assists you with this as you scan your freezer, fridge and pantry.
8. Get the Groceries in the House: When the groceries are in the house, it frees up your mind about what you're having for dinner. Just a note; knowing what you are having for dinner leads to good eating health. When family members know what they are having for dinner, they tend to have something in the opposite food groups for lunch, which naturally creates a balance.
9. Lay Out Your Ingredients: This could be before you go to work, it could be once you arrive home or it could be the night before. All that really matters is that you do it first. Once all the groceries are laid out, a commitment to cook has been made. Who in their right mind would put everything back and then order pizza!!
10. Celebrate Eating by Working Together: If one person cooks, others clean up. Put a candle on the table, tell the person who cooked how happy you are and how beautiful the meal is. Watch what happens! You won't believe your eyes, but your palate and your waistline will convince you, if you meal plan my way, dinner time will become an event, not a chore!
Sandi Richard is the Host of Fixing Dinner.
Family meal planning is a life saver for most families. Just imagine creating an easy meal plan and knowing what you are going to be serving up for meals each day of the week? You will save time, money and your sanity.
Family meal planning is a wonderful technique that you can utilize and modify to fit your families needs. The idea behind this is simple. The principle of family meal planning is set up so that you cook and or prepare your meals ahead of time and then preserve them by either freezing or refrigerating them. Also, with family meal planning you can cook one large meal and get 2-3 other meals out of it!
The key here is to make every meal you cook count! When you are going to prepare a family favorite, double, triple, even quadruple the recipe if it will keep in the freezer.
Sounds wonderful doesn't it? Why not give yourself a much-needed break-cook ahead today so you can relax tomorrow!
The first step in family meal planning is always the most challenging. To make it less challenging I suggest that you grab the following supplies: Pen, paper, your personal recipe collection or your favorite cookbook and a comfortable chair.
Start by writing down a list of your favorite meals and plan on preparing a grocery list that will coincide with your list. Now, since we are talking bulk cooking here-if you normally would serve up one pot of spaghetti, plan to serve 2 (that would mean that you will have to double the recipe, so be sure to alter your shopping list accordingly). It will take the same amount of time to cook-just a little extra planning is needed.
Next you can use a blank calendar and simply write the meals down on the day you will serve them. I personally post my meal plan up on my refrigerator for the entire house to see. This also helps to prompt me for the next day of meals that will be served.
The most important tool in meal planning and bulk cooking is your freezer. If you have a small freezer, don't fret; you can fit many meals in that small freezer space-it will just call for a little more creativity on your part. With the use of freezer bags, that you can stack flat and the use of some freezer proof containers you will be surprised at how many meals your freezer can hold.
Here are a few essential and widely used meal planning techniques and tips:
Multi-recipes: Using this strategy requires you to cook many main course meals in one day. For instance, on a Sunday morning you could prepare a roast in your Crock pot, some spaghetti on top of the stove, a baked Chicken in the oven and perhaps a nice salad. You also could quarter and boil some potatoes, cook some rice and some veggies (either fresh or canned). What you now have is 5 different meals that you can use throughout the entire week. You can eat one of the meals that very evening and you could Freeze or refrigerate the rest. This technique works very well for some people and it provides a wide variety of dishes that you can use. I personally use this technique from time to time. I usually do my multi-recipe cooking on a Sunday and it can take up to 5 hrs to complete but what you are left with is 2 weeks worth of food that you can enjoy. And notice that the meals that I use in my Multi-recipe list are easy to prepare.
One Cook Wonder: With this strategy you would cook one main course recipe that can be used for different meals. For Instance, let's say you just baked a large turkey. You could slice some of the turkey off and serve the breast with gravy, dice some of the turkey and prepare a turkey gumbo and use the rest for either a soup or turkey salad. Mind you, you do not have to prepare all of those meals on one day. After the turkey has been cooked and cooled, you can freeze and refrigerate the turkey that you cut off the carcass and prepare your other Turkey related meals at a different time.
Quick and Easy meals: Be sure to incorporate those quick and easy meals into your planning process. If your family loves Sloppy Joes, cook up the sloppy joe meat in bulk and freeze it-then all you need to do is defrost the meat, grab some buns and viola.
What about Hamburger Helper? Why not cook 2-3 boxes of it, separate it into 3 separate large containers and freeze them. That idea alone allows you to prepare 3 meals in just 30 minutes.
Designate a meal for a particular night: Every Friday night in my house is either Pizza or burger night. The idea here is to choose any night of the week and just designate a meal to go with that night. I always make sure that I have plenty of Frozen Pizza's with a variety of toppings on hand in my freezer. The same goes for those turkey burger patties (my family doesn't eat much ground beef). The idea behind this process is that you now have one night's meal already planned. You can also stock up on that meal when the products are on sale. If you see Frozen pizza's being sold in bulk, grab them up!
Love your leftovers: This is one of my favorite parts of meal planning as it allows you to use your imagination. At least every other week or so be sure to go through your refrigerator and take inventory of what you have in there. When you combine 2-3 leftovers, you may find that you have a meal right there. You can use left over pasta from spaghetti to prepare a pasta salad, leftover spaghetti sauce and just a few pieces of chicken can be a wonderful dish to top with cheese and place in the oven. Again, with a little imagination-you can make your leftovers work for you!
Use the sales paper: everyone loves a good sale and I use the sales paper to help me in my meal planning. When I see our family favorites on sale, instead of buying one, I will purchase 3-4 of the same items and simply come home and prepare the meals or freeze the food that I purchased. My family and I love chicken. When I spot whole chickens on sale I've been known to purchase up to 5-6 at a time. Keep in mind that I have a family of 6 and in my family of six; there are 3 teenagers (and you know how much they can consume). By shopping like this, I actually save hundreds and hundreds of dollars a year in food alone!
Helpful supplies
Labels/freezer bags/Freezer-proof containers: Be sure that you have all of your freezing and refrigerating needs on hand. When storing food in freezer safe containers be sure to place a label on the container with the name of the meal and the date the meal was prepared.
Crockpot: This handy appliance is my best friend in the kitchen. When using a crockpot you literally prepare the meal, place it in the crockpot, Set it & Forget it. It is a hands free cooking experience. I cook whole chickens in my crock pot and then slice the chicken up to freeze and use for sandwiches, enchilada's, chicken salads, chicken soup, chicken stew.. as you can see-the possibilities are endless.
Family meal planning is a money, sanity and time saver. What else could a busy mom ask for? Now, let's get cookin'!
Aurelia Williams is a certified Personal Life Coach and owner of Real Life Coaching and Real Life Solutions.
Packing on slabs of muscle is easy for those who have all the time in the world to train, eat, and rest. Unfortunately, 1% of us fall into that category. The question then arises as to what to do for those of us who are "running" on the corporate treadmill that keeps increasing in speed.
Admit it, you’ve fallen prey to corporate work hours, your significant other may complain you are not spending enough time with the kids, you are consistently traveling for work, your nutrition has gone to pot, and frankly, you are beaten by life. Does this scenario sound familiar? Well now it’s time to do something before your washboard turns into a bowl full of jelly.
Sometimes weights aren't always available when you travel, which would at least allow you to maintain or improve your physique; fortunately, there's a workout for you too. Weights aren't crucial to improving your physique; let's take a look at some exercises that can not only maintain your hard earned muscle, but even improve your physique. If nothing else, it's a great way to add some variety (even if you are still using a gym).
Workout A
Walking lunges across hotel room floor (at least 10 repetitions for each leg)
Superset with
25 pushups with hands shoulder with apart
Repeat set 3 times
Duck walks (squat into the lowest comfortable position and walk forward from one side of the hotel room to the other. Continue walking repeatedly for 30 seconds. Stand to shake out the legs and repeat 3 times)
Superset with
25 pushups with hands in a triangle position
Leap Frog (you don’t need to ask your co-worker to play with you; this can be done across the room on your own. Squat as low as possible, leap (without hitting your head on the ceiling). Do so across room.
Superset with
Bodyweight triceps extensions (place your hands on the dresser or other stable furniture with your feet about 4 feet away from the furniture [the lower the furniture and further away the feet, the more difficult the exercise]). Lower your head by only bending your elbows (thinking of upside down skull crushers). Return to starting position.
Workout B
Military pushups (this if for the more advanced. Get into a handstand with feet against the wall or with friend holding your feet. Lower your body towards the ground and pushup to starting position). Complete 10 repetitions.
Superset with
Rear delt lifts (lying on back with arms out to side (making a cross with body and arms). Bend arms at elbow so fingertips are pointing towards the ceiling. Raise your upper body keeping only elbows and butt touching the floor—for the more advanced, raise the entire body off the floor). 10 repetitions
One leg deadlifts (raise one foot off the ground and behind the body. Squat down as low as possible until back leg is just above the floor. You may have to hold onto something for balance to start). Repeat 10 repetitions on each leg
Superset with
The Plank (keep only feet and forearms on the ground; raise body off the ground keeping your body in a straight line). Hold for 25 seconds
Nutrition On The Go
So now you’ve accomplished your exercise goal for the day, but what are you going to eat? With my schedule I’ll be traveling from the last weekend in September basically straight through the first weekend of November, with some short stays at home. Hotel food gets redundant. It’s hard to encounter a restaurant that can cater to a healthy guy’s lifestyle. You have to get creative.
If you travel regularly, I have a few suggestions.
First, pack some MRP’s and a shaker bottle. Second, pack some high quality nutrition bars. Third, if it’s a long flight, pack some fruit; the tiny bag of pretzels the airlines give you won’t do much to stave off hunger and catabolism for long flights. I recently flew across the country so I had several whole grain bars in my bag, two apples, a baggie of mixed nuts, and a ziplock bacg for “garbage.” I ate as soon as possible before the plane took off and ate soon after we landed. You can also have a shaker bottle full of water, then dump in a MRP, to give you a nice dose of protein; don’t mind the stares you may get on the plane, they are merely from jealous folks who are “enjoying” their liquid sugar from the beverage carts.
The plane ride is now over, but what do you do the rest of the trip to not ruin your entire physique? First, locate a grocery store nearby your hotel. Second, make a trip to the grocery store and buy some non-perishable foods (unless the hotel offers a refrigerator-then buy perishable items like I’ve been doing). If your room has a microwave, throw in a couple of packets of oatmeal and some water for a quick, no hassle meal that’s great for you.
No matter how busy your schedule, there is always time to eat well and train. While the conditions may not be idea, or in your normal routine or pattern, throwing up your hands and giving up will do nothing more than cause you to quickly get out of shape, decrease your work performance, and make you feel sorry for yourself. You may not feel like you have time to exercise—you must MAKE time to exercise!
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.
How many of you have heard from your clients or friends, “I am a hard gainer and no matter how much I eat, I can’t gain weight”? Maybe that is how you feel yourself. Or I’m sure many of you want to lose fat and maybe build a little muscle too. Even if your weight training goals are just to remain healthy and maintain your current physique, there are certain “rules” you should follow. Therefore, I thought I would compile a list of what I’ll call the “Ten Commandments of Training”.
1. Eat a balanced diet. Some of you may think I am a bit biased since I’m a dietitian; however, training is at best half the battle. If your goal is to pack on slabs of muscle, you can lift until the gym staff has to scrape you off the floor with the trash, but without refueling those muscles, your efforts are futile. It is actually after training, when you allow your muscles to rest, that they will grow. The best way to refuel and recover your muscles is by eating a sufficient amount of calories, high quality carbohydrates, proteins and fats. Similarly, if fat loss is your goal, it will be next to impossible to be successful if you change nothing about your eating habits and only increase your exercise. Not monitoring your food intake while training hard is like riding a bicycle with one flat tire; sure, you may get to your destination, but there will be ton of wasted effort.
2. Keep a food log. This may be a barrier for many of you, but how do you plan to monitor your changes without writing them down and seeing what can be altered? This journal does not have to be detailed; record the portion sizes and foods you eat and beverages you drink, the calories, carbohydrate, protein and fats each contain. This will allow you to see what foods or food groups you may be missing or limited in, what foods you can eliminate or reduce if your goal is to lose weight, or just closely monitor your intake if you are trying to gain muscle and limit fat gain.
3. Keep a training log. Similar to the above recommendation, you can’t effectively track your progress if you don’t know what you’re doing. You may learn from recording and watching your physique that a particular exercise or series of exercise is effective and maybe some that is not. Similarly, it will help you track your progress to ensure you are on track.
4. Vary your routine. To be ultimately successful in the gym, you need to vary your workouts. In fact, there is no other aspect of your life that is stagnant—why should the gym be any different? However, this probably describes many of you: Monday is chest day, in which you start with 3 sets of 10 reps on flat bench, followed by 3 sets of 10 on incline press, and maybe 3 sets of 10 for dumbbell fly’s. You then move to triceps, where you do pushdowns and maybe lying tricep extension. The rest of the week follows suit. You always pair back and biceps together, legs are granted their own day, and shoulders fit somewhere in the mix. Mix it up-do a different body part(s) on Monday’s, do dips instead of flat bench, pushups on a stability ball, 4 sets of 5, whatever. If you do what you’ve always done, you’ll get what you’ve always gotten.
5. Rest!!! When was the last time you took some time off from training? Go ahead, get out of the weight room for a week. I’ll rarely tell you to be a couch potato, but here’s your opportunity. OK, fine, don’t undo what you’ve worked so hard at by sitting with the remote in hand and a bag of chips at your side for a week straight, but being active doesn’t mean you must live in the weight room. Remember, growth happens during recovery, not when you’re in the gym. If you hit the weights day in a day out, you are never giving your body a chance to recover. A week off now and then is great for the body and I bet you’ll come back stronger.
6. Stretch. I bet there are a lot of you out there who do not stretch at all or if you do, stretch the muscle you’re going to work for about 5 seconds. Stretching helps muscles recover, increases muscle elasticity and decreases the chance of injury. Make sure you leave plenty of time to stretch after your workout, do a number of stretches for the body parts you just worked, and hold each stretch for about 20 to 30 seconds. I’m not asking you to mimic Gumbi, just do some basic stretches. Heck, try a yoga class for a change of pace.
7. Lift heavy weights. If I had a nickel for every time I heard “I don’t want to lift too heavy because I will get bulky,” I would be giving Trump a run for his money. Yes, I’m picking on the women here because they are usually the group who is afraid of looking like Hercules. But flapping your arms with 1 lb dumbbells like you are trying to take off will do nothing more than bore you to tears while you claim that weight lifting is useless. Challenge the muscle and lift heavier weights within your comfort zone.
8. Use proper form. I know I was guilty of this the first day I stepped into my high school weight room. I was trying with all my might to bench press 135 lbs since I saw someone else using that weight. Any ounce of “coolness” I had as a gawky freshman left my body faster than the weight falling straight to my chest. I would have rather been injured than suffer through the embarrassment of an upperclassmen “rescuing” me from underneath the bar between his laughing in the corner. I looked like I was having a seizure as a squirmed and twisted to get that weight up. Save yourself from the embarrassment and more importantly a potential injury. If you can’t lift the weight in a controlled manner, it is too much weight. Take it from me; it is not pretty when you let the weight “control” you.
9. Cross train. Weight training is a great form of exercise, but you will ultimately be much better off health wise if you try different activities (both aerobic and anaerobic in nature). Hit your local high school and run some bleachers, ask a friend or spouse to play tennis, swim, do some sprints at the local track, pull together a group of friends for some flag football, mountain bike, etc. The list can go on forever, but cross-training will not only make you stronger, it will help your body recovery by hitting it with varied movements, and will also decrease your chance of injury.
10. Drink like a fish. My college days are over; I’m talking about non-alcoholic beverages. Keep in mind that if you are thirsty, mild dehydration has already set in. This may not sound very important, but even mild dehydration will be a decrement to your performance. It’s not only important to carry a water bottle with you to the gym, but you should be consuming fluids regularly all day. Shoot for 8 cups of water for every 1000 calories you consume (that is ½ gallon for every 1000 calories). Of course this is most important during the summer months when the mercury is nearing triple digits, but should not be negated during the colder months too.
Keep these “rules” in mind to help keep you healthy, strong, and injury free.
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.
Fueling your body takes effort. It’s much easier to run out the door without breakfast, stop at a fast food restaurant for lunch, and throw some money in a vending machine for a snack loaded with refined carbohydrates and trans fat rather than taking the time to plan ahead so you are putting high nutrient foods in your “tank,” so to speak. Think about the last time you were on a long trip; did you take some healthy options or did you rely on the myriad of “health foods” that rest areas or planes offer? Maybe at work you’ve been burning the candle at both ends and not doing what it takes to perform at your peak; either physically or mentally. We’ve all probably found ourselves in these types of situations. Fortunately there are options.
When talking with folks about weight loss, weight gain, or just health, I always recommend they are prepared for anything. You never know when you’re going to be driving home from work for a seemingly normal day to go home and eat dinner, when you get a flat. Or maybe there is unexpected traffic from an accident. Next thing you know, you get home one hour later than expected, and you’re now so hungry you’ll eat anything that gets in the way—even if it’s the door to get into the house.
Like meal replacement powders, nutrition bars should be part of your “safety” arsenal and are great as snacks to keep you going in the middle of the day. Plugging in a blender in your car or on an airplane doesn’t always work so well, but pulling a bar out of your glove compartment does. Of course real food is the best option for all meals of the day; I’m not recommending replacing all your real foods with snack bars, but on occasion they can surely make life easier (and healthier) if you compare them to other available options. The only problem with many “nutrition” bars is that they are nothing more than a well-packaged candy bar, that tastes like you’re choking down chocolate covered chalk. So how do you pick a bar that suits your needs?
First or all, just like with foods, take a look at the nutrition label. Remember that the order of ingredients dictates how much of each is in the product. The first ingredient on the label is the one that is most abundant in the product and the further down the list, the less that is actually in there. If trying to gain some lean body mass, pick a bar that provides a good amount of total calories and is a good source of high quality protein. Bars are notoriously high in low quality protein; if hydrolyzed gelatin is one of the first ingredients, put the bar back. Let’s dissect some of the most popular ingredients in many bars.
Here’s a very brief synopsis of a few proteins you may see gracing the sides of bars.
Whey Protein
Before getting into some different components of whey, it’s important to first describe whey protein itself. Whey protein is taken directly from cheese production (think Little Miss Muffet, eating her curds and whey). The product is clarified, to remove the most or all of the fat and lactose, and dried into a white powder. The extent of isolation and purification then determines what type of whey is produced.
Whey Protein Concentrate (WPC)
WPC is one of the cheapest methods of whey production, leaving some other non-protein components in the powder in addition to protein itself. When compared to more expensive forms of whey protein, it contains a little less protein per gram, which is why it is less expensive, but this does not make it a useless form of protein. Whey protein concentrate has some specific components in it that are otherwise filtered out with the isolate.
Whey Protein Isolate (WPI)
WPI is more expensive because gram for gram, it contains more protein than other forms of whey. It also has higher levels of some immunoglobins and certain amino acids than other forms of whey.
Casein Protein
Casein protein is commonly found in dairy products (think lumps in cottage cheese). Casein is actually the curds part of the separated cheese (Little Miss Muffet apparently wasn’t happy referring to her curds as casein, she preferred to eat her curds and whey because it sounded catchier in the famous children’s poem). Because casein is highest in dairy products, it’s not surprising that it also contains more lactose than whey protein.
Protein Hydrolysates (all inclusive for all hydrolyzed proteins)
Hydrolyzed proteins are ones that have been enzymatically broken down. This process makes the protein more easily digestible because there is less work for your GI tract. Proponents of this form of protein promote its ability to be absorbed more rapidly (because it is essentially pre-digested).
Soy Protein
Soy protein is commonly used in many different bars. Soy offers another unique mix of amino acids. Soy is one of the higher quality plant proteins and its inclusion should not be shunned.
Now, depending on the type of nutrition plan you may be following (e.g., low or high carb), only certain bars may fit into your plan. Some bars include more carbohydrates; here are some of the more popular carbs included.
Whole Carbohydrates
Some of the better bars available use whole oats as a source of carbohydrates; oats are loaded with fiber and nutrients, so they’re great to have in a bar (and should be part of your meal plan, too).
Maltodextrin
Maltodextrin is a common glucose polymer (chain of glucose molecules) that is one of the more prevalent carbohydrates added to many bars. It is relatively inexpensive, causes a rapid rise in blood sugar (recommended post-workout) and adds sweetness (i.e. flavor).
Essential Fatty Acids (EFA’s)
Essential fatty acids are one of the more recent additions to quality bars. They are often added as peanuts, sunflower oil and/or flax seed, although flax seed. EFA’s are typically included to slow the rapid rise in blood sugar following a meal and for their known health benefits.
There are also a few ingredients you need to keep an eye out for and avoid like the plague. First and foremost is hydrogenated or partially hydrogenated oil. Companies often add hydrogenated oils to their products because it is a cheap way to make their product taste good; unfortunately they don’t include a coupon for an angioplasty too because too much hydrogenated oil (which give a nice dose of artery-clogging trans-fatty acids) is not heart healthy. The American diet is already filled with too many trans fatty acids; when someone is finally trying to make a healthy adjustment, like replacing a fast food meal or vending machine snack with a healthy bar, they would be shooting themselves in the foot. Unfortunately these are found in many bars, but should be avoided like the plague! There is no dietary requirement for trans fats, they are more harmful than saturated fats, they negatively effect blood lipids, and have been correlated to cardiovascular disease risk!
Similarly, high fructose corn syrup is a cheap sweetener used in many products that permeates most of the foods on store shelves. Unfortunately, it has also made its way too many bars. High quality products have never and will never contain such ingredients.
Again, snack bars should not be the mainstay of anyone's diet, no matter who you are; however, they can definitely make a nice addition for convenience alone - and many of them actually taste great. If you have you hold your nose, jump up and down, and almost pass-out just to choke down your chalky bar, it’s not going to have much benefit due to lack of compliance. On the contrary, if you have a product that is enjoyable and contains most of the positive aforementioned ingredients discussed, you’re in luck. Remember to read the labels and pick the product that best suits your needs in the categories of taste, convenience, and value.
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.
I once discussed how eating more frequently could be better for weight loss. While this may be important to many of you, others may be more concerned with enhancing performance, strength gains, and gaining lean body mass. It is those of you for whom this article is geared towards. This week I’ll discuss why eating the right foods more frequently will undoubtedly make you bigger and stronger—and this isn’t some over hyped ad; it’s real life, based on science.
You’ve probably heard that breakfast is the most important meal of the day. While this if difficult to refute, pre- and post-workout nutrition are tied for a close second, with “during” nutrition just a nose behind. Refueling immediately post-workout is probably not a new concept. Working out depletes glycogen (the storage form of carbohydrate) and promotes protein breakdown (catabolism). Eating the proper nutrients soon after a workout will help replenish this glycogen and enhance protein building (anabolism). Always remember that working out is merely a stimulus needed to enhance muscle growth and recovery. However it’s the actual time between workouts when your muscles grow.
The late Mike Mentzer used a great analogy when discussing training. Lifting weights is like digging a hole in your muscles. If you continue to train and train without allowing for adequate recovery, the hole, per se, will only get bigger. Although he was speaking more in terms of overtraining, this same philosophy can be adopted to nutrition. If you continue to train and don’t feed your body the nutrients it needs (adequate energy via macronutrients and nutrient dense foods), the hole will continue to grow deeper. Refueling the body allows for growth (i.e., you fill the hole from training with new lean body mass). Ultimately, overtime this hole will not only “fill in” but will begin to overcompensate by overflowing or, growing larger by building more lean body mass. Extrapolating this example to nutrition and what you now know happens during rest, you should be well-aware that post-workout nutrition is crucial for recovery. Since this is not a new discovery, this article will concentrate more on pre- and post-workout nutrition. Several recent studies have demonstrated the importance of this concept, so let’s take a look.
As I mentioned, training results in muscle protein breakdown; therefore, it makes sense that the higher the baseline protein status, the less negative impact training would have. To look at this simplistically, if you start at 100% protein status and go down to 50% from training, it would be better than starting at 50% and going down to 0% from training. In the second example you would always be trying to get up to 100%, whereas if you consistently fed your body the nutrients it needs, you would be better off.
A recent study investigated whether ingestion of a supplement (6 grams of essential amino acids and 35 grams of sucrose) taken immediately before or after a training bout would alter the net protein balance in muscle. Interestingly, the authors noticed a significantly greater increase in those taking the pre-workout supplement compared to those taking a post-workout supplement. It appears that the mechanism here is there were more amino acids (remember these are the building blocks of protein) available for the working muscle. Moreover, this effect carried over so that there was enhanced availability of amino acids for at least the first hour of the workout. So, you ask, “what if my workouts last more than an hour?”
Well, maybe it’s time to refeed your body some more nutrients during your workout. Why should you hinder your workout because your muscles are tired, hungry, and just plain beat up? Race car drivers have the fastest, top notch cars available. However, during the Indy 500, for example, they need to stop to refuel. Think of your muscles as race cars; you don’t give them the fuels they need and they won’t perform.
So now the question is not only if you should feed your body before and/or during a workout, but what should you feed your body at these times. As I discussed in the previous study, participants received 6 grams of essential amino acids (equivalent to approximately 12-15 grams of whole proteins) and 35 grams of sucrose (carbohydrate). In terms of protein, there are obviously a million choices. But I don’t think gnawing on a filet mignon on your way to the gym is intelligent. As you are all aware, there are also a number of protein powders available (whey, casein, soy, etc). Furthermore, the processing of these proteins differs too (hydrolysates, isolates, and concentrates). Wow, this is starting to get a bit technical. Let’s cut to the chase.
Studies have shown that whey protein, when consumed independent of any other foods, is absorbed more rapidly than casein protein. Although most of the time foods are often combined with one another, it’s safe to say whey is generally absorbed more rapidly. In terms of the various processing methods, taking one over the other will not make or break your muscle gains. Therefore, if taking a protein supplement prior to a workout, it would be best to take a quality whey protein supplement. Similarly, if taking a product during or after a workout, whey would take the cake. This is because you want a protein that’s rapidly available to your muscles. You don’t want to be sitting at the gym with a stomach full of protein powder sloshing around. Try a set of squats like that! With that said, mixing whey protein with some carbohydrates (either via powder or your favorite carbohydrate product—not soda!) would be wise.
There are a number of pre-designed formulas on the market. In general it would be best to stick with a carbohydrate:protein ratio of approximately 3 or 4:1 (e.g., for every 30 or 40 grams of carbohydrate, you should have 10 grams of protein). This could be a great thing to drink slowly on the way to the gym and continue to sip throughout your workout. Then, be sure to consume sufficient energy immediately after your workout and continue to refeed your body throughout the day. Of course whole foods provide more nutrients than any supplement can provide, but carbohydrate:protein supplements are much more applicable and easily digested, so are useful immediately before, during and after workouts.
So now let’s get back to the frequency of eating statement from the beginning. Utilizing the recommendations from my last piece on meal frequency, plus those in this column, one would be eating about 8 times per day. Without getting into meal specifics, here’s an example of a day:
Meal 1
Breakfast
Meal 2
Pre-workout drink
Workout
Meal 3
During workout drink
Meal 4
Post-workout drink
Meal 5
Lunch
Meal 6
Afternoon snack
Meal 7
Dinner
Meal 8
Evening snack
Of course when I use the word “snack” I am referring to a nutrient dense food, such as low-fat yogurt, fruit, etc. rather than what most American’s consider as snacks. As long as your energy intake is sufficient for muscle growth and enhanced recovery, but not so high it’s resulting in fat storage, you’re on the way to a new you. The best judge of that is the mirror; not the scale or anyone else. Only you can set goals for yourself and shoot to achieve those; don’t let anyone or anything get in your way.
Until next time, here’s to good health!
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.
Unruly insulin levels can royally screw up your physique. Specific foods affect insulin levels. However, what may be more important is knowing what specific ingredients in foods mess with insulin. You can lift all day until you are blue in the head, but eating specific foods and food ingredients could be holding you back from resembling the chiseled Statue of David.
First A Little Background
Insulin is THE most anabolic hormone in the body. Insulin’s anabolic properties make it rather important when thinking about packing on muscle. However, too much insulin could cause you to resemble Professor Klump from The Nutty Professor. Here’s how it works.
Insulin secretion occurs via the β-cells in the pancreas with the consumption and digestion of food; particularly in response to carbohydrate-rich foods. Over stimulation of the β-cells, characterized by diets consistently high in simple sugars (e.g., a “soda and Twinkie” type diet) may lead to insulin resistance overtime (probably because that kind of diet is usually accompanied by weight gain). Basically, when you consume high sugar foods, blood glucose is chronically elevated and insulin is continually released to control blood glucose levels (not allowing them to go too high).
Chronically elevated insulin levels decreases the bodies ability to burn fat, increases triglycerides, decreases HDL levels (the good cholesterol) and causes excessive peroxidation (the stuff we pay lots of money to avoid by buying eating lots of fruits and vegetables and antioxidant supplements)!
Therefore, dietary control and exercise are imperative since both help regulate glucose. In addition to the umbrella classification of high sugar foods, there are two specific ingredients that need to be considered: fructose and more specifically high fructose corn syrup (HFCS). Both are found in a wide variety of foods, many of which may surprise you.
Fructose And Insulin
Here’s the scoop. Fructose is a monosaccharide (one sugar) that is often referred to as “fruit sugar” because it is the primary carbohydrate in most fruits. Fructose is also the primary sugar in honey and makes up half the carbohydrate in sucrose (table sugar). The interesting thing about fructose is that it does not stimulate insulin secretion and does not require insulin to be transported into cells, like other carbohydrates.
After all the talk about the importance of controlling insulin levels, it appears as though a lack of insulin secretion from fructose consumption may be a good thing. However, insulin also controls the fate of another hormone, leptin, so as you’ll see, its release is necessary.
Leptin tells your body to stop eating when it’s full. Essentially, leptin signals the brain to stop sending hunger signals because the “tank is full”. Since fructose doesn’t stimulate insulin, there will be no subsequent increase in leptin levels, and no feeling of satiety (i.e., you’ll keep eating and eating).
Is Fructose Making YOU Fat?
Fructose requires a different pathway for metabolism than other carbohydrates because it basically skips glycolysis (normal carbohydrate metabolism). Because of this, fructose serves as an unregulated source of something called acetyl-CoA, the starting material for fatty-acid synthesis. This, coupled with unstimulated leptin levels is setting you up for a big, fat disaster! It’s like opening the flood gates of fat deposition.
Don’t over interpret this; fructose should not be eliminated from the diet. This is more of a “heads up” since most readers of this site share similar health and fitness goals. Remember that fructose is the primary sugar found in fruits. Fruits provide a whole slew of nutrients that can’t otherwise be obtained from the diet so don’t toss them in the trash too fast. A little fructose, like that found in fruit, is OK. It’s when high levels of fructose are consumed, which is common these days because of the inclusion of sucrose and, even more so, HFCS into virtually all commercial foods.
High Fructose Corn Syrup
HFCS was brought to the market in the 1970’s by food companies looking to save money during production and, therefore, make more money from the consumer. HFCS hides itself in a variety of common foods such as ketchup, seasonings, barbeque sauce, soda, juices, cereals, pasta sauce, fruit-flavored yogurt and even some meal replacements powders, to name but a few. HFCS is popular among food companies because it is much sweeter than any natural sugar available, much cheaper, and easy to transport because it is a liquid.
While it may seem that this is just my over zealous mind taking things to extreme, read on; there are several animal studies to support my theories that body weight and adiposity both increase while consuming a high fructose diet (9,10,11). The data on humans is a bit more difficult to come across, but there are a few studies. For example, one study demonstrated that individuals consuming 28% of total energy from sucrose (remember, ½ the carbohydrate in sucrose is fructose) vs. artificial sweetener had a higher energy intake, body weight, and fat mass after a short 10-weeks (12).
This doesn’t sound like rocket science; greater energy intake equals greater weight gain. There were some interesting findings though. There was an increase of a little more than 400 kcals in the sucrose group, which should result in an approximate weight gain of 3.1 kg if all other factors are held constant. However, there was only about half that weight gain in this group. Therefore, the authors estimate that 48% of the excess energy intake from sucrose was used for other energy demanding body processes, such as lipogenesis (the creation of fat).
In addition, even though all subjects were told they were being given artificially sweetened products, most of those in the sucrose group guessed the true content of their beverages. Even though subjects knew they were consuming more calories from drinks, they didn’t compensate by eating less calories from other foods. Again, the authors suggest this could be a mechanism due to lack of control over eating behavior (remember the lack of insulin secretion and subsequent leptin production from fructose consumption talked about earlier).
Similarly another study demonstrated those consuming HFCS sweetened soda vs. artificially sweetened soda did not reduce participants total energy intake to compensate for the extra energy consumed as HFCS. These data, like above, suggest that the consumption of HFCS (from soda in this case) does not provide the body with a sense of fullness causing an increase in excess energy, hence, weight gain. I will say it again; fructose does not stimulate insulin or leptin, causing an increase in total energy intake because the “shut off switch (leptin)” is not registering that there is food in the body.
To make matters even worse, fructose consumption is even tied specifically to insulin resistance in rodents (suggesting it may have the same affect on humans too)(13,14) and increased triglyceride secretion (15).
So What Does This All Mean?
Let me sum up this whole article in one sentence: avoid HFCS like the plague! Go through your entire refrigerator, freezer and cabinets and read the ingredient labels with the same attention to detail you would use when going on a first date. If HFCS is high up on the list of ingredients (meaning there is a relatively large amount in the particular food) toss it in the garbage. Soda is one of the biggest culprits. It’s a great deal for the soda companies (e.g., use less of an even cheaper sugar for a sweeter product), but a heck of a deal for your body (e.g., get fat). Now of course HFCS alone cannot make you fat; for example soda made with “natural sugar” is still soda. However, coupled with an increased caloric intake (eating too much) and decrease energy output (not being active enough), you’re setting yourself up for a recipe for unhealthy disaster.
The easiest trick to avoid this (and many other “useless” ingredients) is to primarily shop around the perimeter of the store. Think about it: produce is on one side, seafood, red meat, poultry on another, and dairy products, eggs, bread on the third. HFCS infests commercially available products; the more these can be avoided, the better off you’ll be, both health and physique-wise. Try to buy foods in the most “natural” state possible; the less processing the manufacturers do, the better off you’ll be.
References:
1. JAMA, 286(10), 1195-1200, 2001
2. MSSE, 35(3), 449-455, 2003
3. Curr Opin Clin Nutr Metab Care, May;6(3):301-6, 2003
4. J Strength Cond Res, Feb;17(1):12-9, 2003
5. J Appl Physiol. Oct;93(4):1337-44, 2002
6. Can J Appl Physiol. 26 Suppl:S236-45, 2001
7. AJCN, 68, 794-801, 1998
8. AJCN, 74, 426-234, 2001
9. J Nutr, 112, 1546-1554, 1982
10. Br J Nutr, 70, 199-209, 1993
11. J Lab Clin Med, 128, 208-213, 1996
12. AJCN, 76, 721-729, 2002
13. J Nutr, 107, 147-155, 1977
14. Metabolism, 29, 970-973, 1980
15. AJCN, 49, 1155-1163, 1989
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.
Q: Recently I have been hearing a lot in the media about inflammation. Is there something I can do or take to help reduce inflammation in my body?
A: That’s a great question and it is good that you are hearing more about it! Inflammation is often called the “silent killer”. But remember that there are different types of inflammation. Acute inflammation is necessary for life. For example, when you cut your finger, an inflammatory process is necessary to heal that wound. That is acute inflammation and is good. Chronic inflammation, however, is dangerous and is the underlying issue for many diseases, such as diabetes, heart disease, obesity, Alzheimer’s disease, rheumatoid arthritis, and more. You can see why it is important to reduce chronic inflammation; particularly since many of these diseases typically begin to present as we age!
Fortunately, there are many steps you can take to reduce chronic inflammation. Here are 5 tips to get you started to a healthier you.
1. Eat more color! Diets which are very colorful, meaning loaded with fruits and vegetables, help decrease inflammation. And the darker the color, the better, so don’t shy away from dark leafy greens, red bell peppers, dark cherries, yellow squash, berries, tomatoes, etc.
2. Eat plenty off high fiber foods. Carbohydrates can affect inflammation; carbohydrates which are low in fiber can increase inflammation and those which are high in fiber can decrease it. Make it a habit to eat plenty of healthy, high fiber carbohydrates, such as whole grain rice, oatmeal, beans, and whole wheat pasta, which all also are a great source of B vitamins, folic acid, and other nutrients as well. And toss the high sugar items, such as soda, candy, cookies, and cakes, which have no nutritional benefit whatsoever.
3. Eat more omega 3 fats and less omega 6 fats. Omega 3 fats are found in fish, such as wild Alaska salmon, tuna, cod, anchovies, and others. The American Heart Association recommends at least 12 oz of cold water fish, like those listed above, each week. And consider a fish oil supplement if OK’d from your physician. The healthy fats in fish oil act like Draino for your blood vessels; they keep your blood flowing smoothly and don’t allow it to become sticky, like other unhealthy fats do. When considering a fish oil product, it is important to do your research; Nordic Naturals is the clear leader in quality fish oil products, for quality, purity, and freshness. And while you’re making an effort to increase your healthy fats, make sure you decrease your unhealthy fats, like those found in fried foods, pastries, French fries and the like. The fats found in these foods can be compared to putting sludge in your gas tank; probably not something that would be too wise.
4. Exercise regularly! Those who exercise regularly have lower levels of inflammatory markers in their bodies. Start each day with a short 10-15 minute walk, do another in the afternoon, and again in the evening. It’s never too late to start moving.
5. Drink tea! Second to water, tea should make up a large part of your fluid intake each day. Tea consumption has been shown to reduce the risk of heart disease, potentially lower cholesterol levels, and is loaded with other healthy nutrients! It’s a great replacement for juice and soda, which are both pro inflammatory foods.
Making each of these suggestions a part of your daily routine will improve your health. Any lifestyle changes you can do to reduce inflammation are beneficial and each of the above can help do just that. Maybe the saying is true: an apple a day keeps the doctor away.
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.
Snacks and snacking get a bad rap in our overly health-conscious society. Snacks are full of calories…snacks spoil your appetite…snacking means you’re eating junk food—not so! The truth is, nutritionists agree that our bodies need re-fueling every 3 to 4 hours, and a healthy snack gives you an energy boost and can help keep hunger under control so you aren’t tempted to overeat later.
The trick is to choose your snacks with as much care as you do your meals, so that they work for you. Of course, when you’re in the middle of a hectic day, or rounds of errands it’s hard to keep from grabbing that fast pick-me-up—only to crash or be ravenously hungry just a little while later.
The secret to snacking healthy is to be prepared.
Rather than scrambling when hunger hits, or finding yourself hunting for the nearest vending machine, have healthy, energy-boosting snacks on hand and ready to eat. Plan for times you typically get hungry and be ready with an alternative food that is without all the additives, extra fat or chemicals that add flavor and color, but no nutritional value.
Snacks that satisfy your sweet tooth and are still healthy…
1. Graham crackers (or other whole grain crackers) with low-fat chocolate milk
2. Fresh fruit
3. Smoothie made with skim milk and fresh fruit juice
4. Baked sweet potato
5. Animal crackers
6. Low-fat yogurt with fruit
7. Frozen juice popsicle
When it’s something crunchy you crave, try these…
1. Peanut butter crackers or rice cakes
2. Cut up veggies with low-fat salad dressing
3. Pretzels
4. Breadsticks
5. Air popped popcorn
6. Handful of raisins and roasted peanuts
7. Pumpkin or sesame seeds
A few other healthy snacking options you might try…
1. Vegetable or bean soup
2. Roast beef sandwich with mustard instead of mayo
3. Low-fat string cheese
4. Turkey sandwich on whole wheat pita
5. Baked potato topped with salsa and low-fat sour cream
6. Apple or banana slices with peanut butter
7. Whole grain bagel with low-fat cream cheese
If you’re like most of us, there will be times you’ll be caught unprepared, with no healthy snack in sight but with a hunger that’s telling you to get something NOW. Grocery shelves and fast food places are full of some tantalizing new options, but you’ll want to choose carefully.
As a consumer, you need to be smart about the claims you believe and what you put into your body. Just because something says “all natural” or “light” does not mean it is. The only way you’ll know if those claims are more than just advertising hype is to read the label—both front and back—to see what’s inside a potential snack food. Power bars and energy drinks are everywhere these days, but beware—these aren’t always the nutritious snack they’re touted to be. Many are highly processed, contain added fats or other substances that can make them just as nutritionally complete as a candy bar.
If your only option is fast food—don’t panic. Try to choose menu options that are as close to their natural state as possible. This means a baked potato over those fries…a smoothie over a milkshake; frozen yogurt over an ice cream. If you must, simply must, choose a high-calorie snack—try controlling the portion, eating 2/3 of the serving, rather than the whole thing.
Healthy snacking, just like healthy eating, takes practice, effort and the strong desire to make a change. But once you do, the rewards of snacking smart help you stay healthy and full of energy no matter how busy your day might be.
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Whether it is business lunches or quick stops at fast food restaurants with the kids, knowing how to make the best decisions to forgo sabotaging the diet is important. This is also crucial for athletes who are regularly traveling and need to be fueled with “high octane” foods. Use these handy rules to help make the best decisions at various restaurants.
General Tips
1. Order off the menu and focus in on these 4 words when ordering:
Steamed
Broiled
Baked
Grilled
2. Never go to the restaurant hungry.
Eat a piece of fruit
Try a yogurt
Eat a granola bar
Have some cottage cheese and fruit
3. Ask for what you want; as a paying customer, restaurants will cater to your needs (within reason).
Do not cook foods in butter
Limit the amount of oil used in cooking
Replace refined carbohydrate, high fat foods (fries, potato salad, etc) with an extra order of steamed vegetables
4. Call ahead to find out what foods are offered so you can plan ahead.
Figure out calories and fat grams of foods you may eat
Know what foods fit the bill for health options
5. Avoid pre-dinner cocktails and bar snacks
Fast Food Restaurant Tips
Fast food restaurants permeate nearly every corner of the road; from Italian to Chinese, burgers to subs, there is no limit on what you can find. Here are some general tips when trying to make the best decisions if faced with a “fast food dilemma”.
Chinese Food
Order steamed options (or ask for your favorite item steamed).
Most Chinese restaurants now offer brown rice too, rather than the more traditional white rice.
Avoid the fried noodles they often put on the table before the meal.
“Hamburger” Restaurant (McDonald's, Burger King, Wendy’s, In and Out, etc)
Most now offer grilled chicken salads. Choose this vs. a triple artery clogging bacon cheeseburger.
If craving a hamburger, order a plain burger or cheeseburger; leave the hefty burgers for the next person in line.
Try a grilled chicken sandwich sans mayonnaise or “special” sauce.
Leave the fries behind.
Italian Food
Split your meal with someone; portions here are at least double what they need to be.
Try grilled or broiled fish.
Avoid creamy sauces on pasta dishes; instead opt for marinara, which is much lower in fat and calories.
Limit consumption of bread on the table that’s commonly doused with olive oil or covered in butter and opt for a healthy tossed salad, with olive and balsamic vinegar on the side.
Steak Restaurants (Outback Steakhouse, Ruby Tuesday, etc)
Avoid the “prime” cuts of beef (e.g., prime rib) and opt for the loin or the round (sirloin, top round, eye round, etc).
Ideally order grilled or broiled seafood.
Sub Shops (Subway, Quiznos, Blimpie, etc)
Order the grilled chicken or turkey breast options.
If possible, choose the whole grain breads.
Leave off the bacon, cheese sauce, and mayonnaise; instead try mustard, vinegar.
Dr. Chris Mohr RD, PhD is a health nutrition consultant to a number of media outlets and corporations including Discovery Health Channel, Clif Bar, Waterfront Media, and Fit Fuel. He has authored and co-authored several textbooks and textbook chapters, including consulting with LL Cool J on "LL Cool J's Platinum Workout" (Rodale Press, 2006). He is also co-creator of Meal Plans 101 nutrition software.
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