Nutrition Tips for Week 6

[Diane Vives, Fit4Austin]

Hey Everyone, 

I can't believe what a great job Susanna, Rachael, and Carri did on Saturday.  Awesome!!!!  Hope everyone else had great runs this weekend as well.  Below is Dustin's Nutritional Tips, it's a good one!!

Coach D

_______________________________________________________________________

8/23/09

Run Group, 

Hopefully you all had a good weekend.  My mom and grandma drove down from Michigan to spend the weekend with me.  It reminded me that no matter how busy our lives seem to get we all need to make time to call, visit, email or write our family members or close friends.  Often times I get caught up in work and forget to thank the ones who made it possible for me to get to where I am today.  I encourage you to hit the slow down button and take that significant other out to dinner or a movie, call your family / friends and thank them for their help in developing the great persons that you all are.    

Last week we talked about calories in vs. calories out and I advocated the menu planning method.  The menu planning method focuses on total caloric intake by planning out the day’s meals rather than eating then counting.  This week we will focus on what types of foods to cut back on. 

Basic Education: 

When the Atkins diet program hit the market it was a huge success.  The Atkins program focused on cutting carbohydrates to extremely low levels.  People were losing weight and there is truth to this program.  Most carbs are high in caloric density thus increasing the total caloric intake.  By eliminating carbs you then eat less therefore losing weight.  The big problem with cutting carbs from your diet is that carbs are our bodies main source of fuel.  Cutting carbs completely can lead to unhealthy energy imbalances and will give you food cravings that sore through the roof (I’m not talking about cravings for fruits and veggies either).  You will lose weight on low-carb diets but you will feel tiered, weak, lethargic, etc.., throughout your day and it is impossible to maintain an extremely low-carb diet.  Instead of eliminating carbs you need to remember not all carbs are created equal.     

Guidelines (Losing body fat): 

*Divide carbohydrates into categories

Processed Carbs (Limit or avoid):  white sugar (sucrose), white flour, high-fructose corn syrup, processed sugars.  They usually come in boxes, packages, cans, or wrappers.  

Whole Grains and Natural Starches (Small to moderate quantities):  Natural 100% whole grains (whole wheat, barley, rye, oats, spelt, quinoa) and natural starches (potatoes, yams, brown rice, beans, legumes).  

Fibrous Carbs and Non-Starchy Vegetables (Large quantities): Green vegetables and non-starchy vegetables.

Fruit and Natural Simple Carbs (Moderate quantities):  Low to moderate caloric density and very high in nutrient density.  

Weekly Goal: 

When creating your meal menu avoid the process carbohydrates.  Pack plenty of greens and fruits to go with your lean proteins and healthy fats. 

Food Fact:

I read an article in college that said “fruit is fattening” due to the amount of sugar that is in fruit.  This myth about fruit is very common and people are neglecting valuable minerals and vitamins due to this confusion.  Fruits contain a natural sugar called fructose which is not the same as high-fructose corn syrup often found in bags, boxes, soft drinks, and processed foods.  Natural fructose and high-fructose corn syrup are processed completely different in the body.   Don’t worry….the apple you’re eating will not go to your hips!  

Quick, Easy, and Tasty Recipe:

Honey – Sweet Marinated Grilled Pork Chops:  2 servings

For the Marinade:

2 tablespoons honey

2 tablespoons orange juice

1 teaspoon brown sugar

3 tablespoons soy sauce 

Two 5-ounce pork chops

Pour ½ cup water into a saucepan and bring to a simmer.

Add the honey, orange juice, brown sugar, and soy sauce.

Mix well and cook on low heat for 5 minutes, until reduced slightly.

Let cool to room temperature.  

Place the pork chops in the marinade and let sit for 2 – 3 hours, refrigerated.  

Prepare a grill, preheat a broiler, or preheat the oven to 350 degrees.

Remove the pork chops from the marinade, then grill, broil, or bake until cooked to your preference.  

Use the remaining marinade to baste the meat while cooking.  

Have a great week and see you Tuesday!  

- Coach Dustin 

Diane Vives, MS, CSCS

Owner, Fit4Austin

President, Vives Training Systems, Austin, TX

www.vives-ctl.com

e:  d...@vives-ctl.com

p:  512-750-7428

*Member of the Under Armour TNP Performance Training Council

*2006-2009 Member of the Board of Directors, National Strength and Conditioning Assoc. 

"The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something." 
~Randy Pausch 

[Marbibi, Vince]

Diane,

I am in dc this week, but still running.

Vince

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[Diane Vives, Fit4Austin]

Awesome, Vince.  I knew you would be.  

Diane 

Diane Vives, MS, CSCS

Owner, Fit4Austin

President, Vives Training Systems, Austin, TX

www.vives-ctl.com

e:  d...@vives-ctl.com

p:  512-750-7428

*Member of the Under Armour TNP Performance Training Council

*2006-2009 Member of the Board of Directors, National Strength and Conditioning Assoc. 

"The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something." 
~Randy Pausch 

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