tag:blogger.com,1999:blog-88037137768545956772024-03-13T09:07:28.145-04:00EatFitRunUnknownnoreply@blogger.comBlogger42125tag:blogger.com,1999:blog-8803713776854595677.post-37745304575639183652015-09-22T21:17:00.001-04:002015-09-22T21:17:19.351-04:0020 Things to Do with an Apple - Solving my post-apple picking dilemma <div class="MsoNormal">
</div>
<div>
My family went apple picking with Tarala's new school this past weekend. It was a gorgeous fall day and we took home a boat load of apples. One dad jokingly said he would rather pay $20 and drop his family off at Wegman's for apples, but I gladly shelled over the money to watch my daughter devour two apples. Now that they're home, she wants less to do with them so I'm forced to use some creativity before these bad boys go bad. While apples are my favorite fruit (probably because they are a perfect carrier for peanut butter), even at two a day my stash will last a while. Therefore, I hunkered down today and came up with a game plan. In case you are in the same pick-your-own dilemma, I thought I'd share my <b>20 Things to Do with an Apple</b>.</div>
<ol>
<li>Eat it fresh off the tree</li>
<li>Slice and add to a sandwich – turkey or peanut butter. Being
the weirdo dietitian eater that I am, I LOVE me some apples on my grilled
cheese.</li>
<li>Crock pot applesauce – good for baby food too! I pealed and
chopped about 6 apples, added a splash of lemon juice and a cinnamon stick and
cooked on low for most of the day. We enjoyed it warm with dinner and I blended it for little man. I received lots of smiles from both kiddos on this one. I might use leftovers for baking, freeze to mix with other baby foods for little man, or add to oatmeal for Tar-buddy. <div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-58D49MCSyGc/VgH8uBnutpI/AAAAAAAAH84/gzHyOWbn3ig/s1600/Crockpot%2Bapplesauce.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://3.bp.blogspot.com/-58D49MCSyGc/VgH8uBnutpI/AAAAAAAAH84/gzHyOWbn3ig/s200/Crockpot%2Bapplesauce.JPG" width="200" /></a></div>
</li>
<li>Bake or microwave topped with brown sugar and a touch of
butter</li>
<li>Shred into pancakes and <a href="mailto:http://www.bobsredmill.com/recipes/how-to-make/bran-flax-muffins/">muffins</a>.
While my shredded carrot and zucchini sneaking has been noticed lately, apples are
still my stealthy secret to get more fruit in my three-nager (and husband, for
that matter). They also keep the baked goods super moist. Make sure to store
extra muffins in the fridge or freezer so they don’t mold with the extra
moisture.</li>
<li>Cut with apple cutter and keep it together with a rubber band
to prevent browning. I’ve seen another rendition of this <div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-0xSSLhPQOTQ/VgH71qkE-CI/AAAAAAAAH8s/0fc0CMdgw-I/s1600/Rubberband%2Bapple.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="186" src="http://3.bp.blogspot.com/-0xSSLhPQOTQ/VgH71qkE-CI/AAAAAAAAH8s/0fc0CMdgw-I/s200/Rubberband%2Bapple.JPG" width="200" /></a></div>
where you stick a
string cheese in the middle where the apple core used to be. Cute!</li>
<li>Chop into oatmeal</li>
<li>Add to smoothie (tastes great with plain Greek yogurt,
pumpkin puree, and pumpkin pie spice). I was obsessed with these apple
smoothies last year when I was pregnant. Add some spinach or other greens if
you’re feeling really adventurous.</li>
<li>Dip into peanut butter or make apple peanut butter
sandwiches. Slice the apples long ways and use as “bread” with peanut butter
and raisins in between.</li>
<li>Sauté with onions to top pork chops or turkey burgers</li>
<li>Roast with butternut squash and Brussels sprouts</li>
<li>Add to broccoli slaw with some raisins and cashews. For the
broccoli slaw dressing, use Greek yogurt, light olive oil mayo, and apple cider
vinegar. We had this the other day on ground chicken burgers. It was fantastic and I even got Tarala to try some. </li>
<li>Top a pizza – brings me back to my U of I days. Za’s had a
Big Apple Pizza with chunks of apples and sausage. </li>
<li>Dehydrate into <a href="mailto:http://allrecipes.com/recipe/233281/apple-chips/">apple chips</a>.
Full disclosure: I have not made these yet. All the rest of the apple ideas I
have tried, but this is on my to do list for the week. Based on reviews of the
recipe, it’s worth a try.</li>
<li>Add to a pumpkin or butternut squash soup</li>
<li>Bake into a crisp</li>
<li>Add to a fruit salad. My grandmother’s recipe for fruit
salad is my favorite combining frozen strawberries, canned peaches, and fresh
fruit. The juice from the strawberries and peaches helps keep the other fruit
from browning as quickly.</li>
<li>Mix with yogurt or cottage cheese and top with sunflower
seeds or a low sugar granola for a fall inspired parfait</li>
<li>Swirl into noodles</li>
<div style="text-align: left;">
</div>
<li>Use with a dip as an appetizer at a get-together. I’ve made
a <a href="mailto:http://jeanetteshealthyliving.com/2013/11/pumpkin-peanut-butter-dip.html">pumpkin
dip</a> with peanut butter and served it with apples and pretzels – yummo! <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-hqTjfydQNmE/VgH8JpCwQXI/AAAAAAAAH80/MlPiSAITap8/s1600/Tarala%2Beating%2Ban%2Bapple.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://2.bp.blogspot.com/-hqTjfydQNmE/VgH8JpCwQXI/AAAAAAAAH80/MlPiSAITap8/s320/Tarala%2Beating%2Ban%2Bapple.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We were definitely more focused on having fun than<br />being photogenic!</td></tr>
</tbody></table>
</li>
</ol>
<o:p></o:p><br />
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>432</o:Words>
<o:Characters>2466</o:Characters>
<o:Company>Celebrate Vitamins</o:Company>
<o:Lines>20</o:Lines>
<o:Paragraphs>5</o:Paragraphs>
<o:CharactersWithSpaces>2893</o:CharactersWithSpaces>
<o:Version>14.0</o:Version>
</o:DocumentProperties>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<o:p></o:p></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com2tag:blogger.com,1999:blog-8803713776854595677.post-26927396794648367902015-08-13T22:16:00.000-04:002015-08-13T22:16:18.888-04:00Pumping up the Jam<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I started traveling for work about four weeks ago when my little buddy was 3.5 months old. I breastfed/pumped with his older sister for a year, so this again is my goal. I was lucky the first time around to have my own office and supportive co-workers who blocked my clinic schedule to allow me to pump during the work day. This time around, I’m learning on the job as I travel for work. In the last month, I’ve traveled to Ohio, Virginia, Connecticut, and throughout Massachusetts and have picked up a few tips. </span></div>
<b id="docs-internal-guid-8d2bbb91-29e7-c42e-52f3-f7d5b1d2572b" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">First off, I couldn't find many suggestions for coolers, but I ended up finding one that I love. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-e19jrthU0aM/Vc1OLyTPnpI/AAAAAAAAHl0/rb6NP2GIFvA/s1600/cccf6977-4308-4164-bb25-b4690cdf3edc.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="http://1.bp.blogspot.com/-e19jrthU0aM/Vc1OLyTPnpI/AAAAAAAAHl0/rb6NP2GIFvA/s200/cccf6977-4308-4164-bb25-b4690cdf3edc.jpg" width="167" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
My husband surprised me by purchasing "backpack fridge" and it has worked out fantastically. The </span><a href="http://www.rei.com/product/882919/evrgrn-24-pack-backpack-cooler" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">evrgrn 24 Pack Backpack </span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">has a giant slot to fit my laptop and can store my milk, tons of ice packs, my bottles as I pump throughout the day, and my lunch. Plus it's great for traveling through the airport. I take my cooler and my pump with me as carry ons and check my suitcase. And I look real cool, especially because the cooler is big enough for both my kids to fit in. </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I’ve found it easiest to wipe down the bottles and pump pieces after each pump with the </span><a href="http://www.medelabreastfeedingus.com/products/578/quick-clean-breastpump-and-accessory-wipes" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Medela Quick Clean Wipes</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and throw them in a large plastic bag. Then I keep the bottle refrigerated or in my cooler until the next pump. Once or twice a day, or when I have access to the microwave or a clean sink, I’ll scrub the bottles or steam them in the </span><a href="https://www.medelabreastfeedingus.com/products/185/quick-clean-micro-steam-bags" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Medela Quick Clean Micro-Steam bags</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. These bags are the best thing ever! I don’t know if they were around when I pumped with my daughter and if they were, I didn't know about them. I’m pretty sure they are better than sliced bread. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I quickly realized that it’s a good thing that I’m not shy as I pump on the road. I’ve pumped in my car twice using the nursing cover and <a href="http://www.amazon.com/Simple-Wishes-Hands-Free-Breastpump-XS-L/dp/B00295MQLU" target="_blank">hands free pumping bra</a>, which by the way is my favorite prize to buy new nursing mamas. I’ve asked random people where the best place to pump and have discovered some not so bad spots. Yesterday I pumped in the surgical changing room at a hospital and I’ve taken advantage of empty office while making sales calls. I’ve also found the family bathrooms at airports to be pretty good because they have electric outlets. I’ll put toilet covers or paper towels down on the changing table to make a counter and I’m set. I also asked for a few extra sub bags and borrowed some ice from a Subway when I didn’t have cooler packs on me. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">At hotels, I make sure to request a fridge and microwave if not already available. Most of the time, the mini fridges don’t have a freezer and if they do, they’re too small to fit all my freezer packs. Hotels are required to allow space in their freezers for milk and I’ve felt no shame in storing my freezer packs and milk. When I’ve been gone for more than one day, I freeze the milk before taking it back with me. Depending on how long it’s been out, I either keep it frozen when I return home or use it as soon as possible and freeze the newly pumped milk. According to the Mayo Clinic, pumped milk can be stored in an insulated cooler for up to one day. </span><br />
<span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><br /></span>
<span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Another tip that I’ve found helpful is packing food. When I have 3-4 meetings scheduled per day and need to allow time to drive from location to location, any extra time in between meetings is used for pumping. Therefore, carrying a PB&J, Justin's Nut Butter packets, fruit, whole grain crackers, protein bars (I like Clif and Larabars personally) and yogurt, string cheese, or cottage cheese with me is super helpful. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I have also discovered that I need to carry more water with me. I always have my 32-ounce CamelBak but I go through that in an hour when I’m talking a lot. I usually count on refilling it but have found water fountains a dying trend. I ended up buying 3 water bottles yesterday...I hate spending money on water. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In my experience so far, this is what I’ve discovered as my go-to pump packing list:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ul>
<li><a href="http://www.medelabreastfeedingus.com/products/573/pump-in-style-advanced?gclid=Cj0KEQjwgLGuBRCqptLsnJCvh-wBEiQAiNRjsRzdUO-tzs8Py2SUetO99j32a3t2_1kBiOFb3QcGtq0aAtjZ8P8HAQ&gclsrc=aw.ds" style="line-height: 1.38; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 14.6666666666667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Medela Pump in StyleⓇ Advanced </span></a></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Picture of the kiddo (I keep one in the pump to help me smile when I feel like I'm running around like a crazy person to fit the pumping in)</span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Permanent marker to label pumped milk (include name if storing in a public place) </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Mini soap container</span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Large ziploc bags </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">evrgrn 24 pack backpack </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Medela Quick Clean Wipes </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Hands free pumping bra</span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Freezer packs </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Extra batteries </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Snacks </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Water bottle(s) </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Nursing cover</span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Milk storage bags (my favorite is Lansinoh) </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Medela Quick Clean Micro-Steam bags </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Bottle brush </span></li>
<li><span style="font-family: Arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Travel soap dispenser </span></li>
</ul>
<br />
<br />
<div>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-33812994157706163482015-08-02T22:42:00.004-04:002015-08-13T22:17:09.079-04:00Kiddo Snacks<div class="MsoNormal">
I recently had my second child (4 months ago this week!),
and my health and fitness goals are drastically different. While I still make
it out the door to run five days per week, my focus has been balancing
providing the healthiest (although far from perfect) meals for my family while
working full time and traveling for work and pleasure. While my almost three
year old has never been a big eater, she’s not picky. She eats like a bird so
snack time is a huge opportunity for nutrition. I’ll admit that my daughter has
had M&M’s for breakfast and French fries for dinner (I did cry inside while
this was happening), but I try to avoid these on a regular basis.<span style="mso-spacerun: yes;"> </span>I always have snacks with us (for her and
myself – I’m ALWAYS hungry since I’m breastfeeding) and I’ve noticed if I only
keep healthy ones around, my daughter will eat them. She sometimes whines and
refuses them and as soon as she realizes the healthy snacks are her only
option, if she’s really hungry, she does cave. Here are some of my staples:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Fresh fruit</b> –
I’ve found that if I bring some cut up fruit with us while out and about, it
helps curb hunger or round out a restaurant meal. As a family we do like to eat
out, and my daughter’s all time favorite food is Chipotle’s quesadillas, so I
grab some fruit as we head out the door and she’ll munch on it in the car or
while we wait in line. She’s thrilled to get a quesadilla, and I’m happy she
ate more than cheese and white carbs for dinner. I usually keep cut up mango,
melon (made into bite size pieces with my melon baller), grapes, or clementimes
(when in season) around. She’ll also eat whole fruit – small apples, pears, and
peaches - as well. I’ve even snatched leftover veggies (roasted Brussel sprouts, cauliflower, and roasted broccoli are a fav in our house) for an appetizer while we wait for
food at a restaurant.<span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Dried or freeze dried
fruit</b> – Little boxes of raisins are in the diaper bag, my purse, the car,
pockets, nooks, and crannies. We’ve also had good luck with freeze dried
blueberries (with a side of wet ones) and freeze dried broccoli and pea pods
(from Trader Joe’s). They add crunch like chips but maintain the fiber and
nutrient benefits of fruits and veggies. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Kid-friendly bars</b>
– Bars are not ideal, but for our lifestyle and for my kid, they work. We
oftentimes have to weave around meltdowns in the morning, so a Z-bar (Clif bar
for kids) or a Larabar make a easy grab-and-go breakfast. Washed down with a
glass of milk, the peanut butter cookie Larabar does the trick. My husband
let’s the chocolate chip ones sneak into the grocery cart once in a while too.
When I’m really planning ahead, half of a peanut butter and jelly sandwich
accomplishes the same goal. This has worked well as an early morning breakfast
on the way to the airport. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Yogurt </b>– My kid
loves yogurt. She could spend hours in the yogurt aisle in the grocery store
and thinks all the different shaped containers are actually different food
groups. She usually hones in on the ones with candy or cookie toppings and
after some arguing, we agree upon Chobani kids pouches (I love the pouches
because they’re not too messy) or Stoneyfield tubes, drinkable yogurt, or cups.
Obviously these snacks require refrigeration, but some yogurt pouches are shelf
stable. Cheese sticks or Cabot cheese bars are also great to grab when a cooler
is available. Last time we made a picnic lunch, the cheese bar made it into the middle of the PB&J sandwich….</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Peanut butter or nut
butter</b> – Thank goodness my daughter doesn’t have a nut allergy or she’d
never have grown out of her 12-month clothes. She’s tiny and as I mentioned
before, not a huge eater, so I am a fan of this healthy fat to pack in some
calories with not a lot of bites. She’s been know to double fist peanut butter
spoons and loves almond butter as well. The peanut butter and almond butter
pouches from Justin’s are a mainstay in our house. Sometimes the peanut butter
gets on an apple, but most of the time it gets squeezed right into the mouth.
Another messier snack, but they’re worth it for her enjoyment and my piece of
mind. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">Pouches</b> – I
always travel with baby food pouches. While these fruit and veggies pouches
don’t still have the benefit of fiber, they still are full of vitamins and
minerals and make a great snack on the go. We travel a lot to visit family, so
the pouches help us in a hunger pinch or to round out a meal on the road. It’s also an
aisle in the grocery store where my daughter gets to have some control; I’ll
allow her to pick the pouches and she's in heaven. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What are your go-to snacks for your kiddos? What foods are always in the car or diaper bag? I'd love to hear more ideas! </div>
<div class="MsoNormal">
<!--[if gte mso 9]><xml>
<o:DocumentProperties>
<o:Revision>0</o:Revision>
<o:TotalTime>0</o:TotalTime>
<o:Pages>1</o:Pages>
<o:Words>762</o:Words>
<o:Characters>3793</o:Characters>
<o:Company>Celebrate Vitamins</o:Company>
<o:Lines>45</o:Lines>
<o:Paragraphs>9</o:Paragraphs>
<o:CharactersWithSpaces>4546</o:CharactersWithSpaces>
<o:Version>14.0</o:Version>
</o:DocumentProperties>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--></div>
<div class="MsoNormal">
<br /></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com2tag:blogger.com,1999:blog-8803713776854595677.post-83329133787230155362014-05-26T21:51:00.000-04:002014-05-26T22:00:39.625-04:00Rehab and Injury PreventionI've been in a bit of a life slump that has affected my blog. I haven't posted in over two weeks despite having a request for a very important topic - Rehab & Injury Prevention. Therefore, I hope I can make up for my hiatus by writing a relevant post. <br />
<br />
First off, if you're hurt, I know it can really mess with your psyche. Therefore, props to you for thinking about nutrition at all. The challenging part is balancing eating enough calories, and the right kind of calories, for healing and repair while still reducing overall calories to stay in balance with a lower energy expenditure. Eating the right kind of foods can expedite the healing process in two ways: 1) reduce inflammation by including foods rich in omega-3 fatty acids and 2) include enough protein to repair damaged tissues as well as maintain lean muscle mass.<br />
<br />
Omega-3 fatty acids contain a substance called EPA (eicosapentaenoic acid) which is made into prostoglandins that signal the inflammatory system giving an anti-inflammatory message. <a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84" target="_blank">Foods rich in omega-3 fatty acids</a> include:<br />
<br />
<ul>
<li>Fatty fish like tuna, salmon, sardines, and herring (2-3 servings per week) </li>
<li>Olive oil and canola oil</li>
<li>Flax seeds (Make sure to use ground flax seed. Otherwise the oils stay within the seeds.) </li>
<ul>
<li>Add to cereal, yogurt, smoothies, salads, </li>
</ul>
<li>Walnuts (Add chopped nuts to salads, oatmeal, trail mix, or munch on a handful for a snack.) </li>
</ul>
<div>
If you find it hard to eat the recommended 2-3 servings of fatty fish per week, consider taking a fish oil supplement. I like the burp-free variety so I don't re-taste the supplement all day and personally take a multivitamin with DHA/EPA in it. </div>
<div>
<br /></div>
<div>
Eating plenty of high quality protein helps you heal and maintain as proteins (amino aids) are building blocks for new tissue. It's also important to eat enough protein to keep as much muscle as possible during a reduced training period. Make sure to include ample carbohydrates (ie Atkins will not help an injury!) so that the protein can be used for growth and repair and not for energy. It's best to choose <i>lean </i>protein foods because higher fat meats can increase inflammation and be counterproductive to the healing process. Great sources of lean proteins include:</div>
<div>
<ul>
<li>Eggs (Avoid butter and margarine for cooking and hold the high fat cheese or breakfast meat pairings.)</li>
<li>Beans and lentils </li>
<li>Low fat yogurt or cottage cheese</li>
<li>Chicken</li>
<li>93/7 ground turkey </li>
<li>Fish</li>
<li>Soy (Edamame, tofu, tempeh - don't be scared! Try my<a href="http://eatfitrun.blogspot.com/2014/03/my-toddler-made-this-dinner.html" target="_blank"> fav marinated tofu recipe </a>and experience a whole new side of soy.)</li>
</ul>
<div>
Foods rich in calcium and vitamin D can aid in bone healing and formation. Consider having your doctor check your vitamin D levels as many of us are deficient. I consider myself a very balanced eater and had well below normal levels. We don't get enough sunlight during the hours of 10am-2pm and there aren't enough food sources of vitamin D. <a href="http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" target="_blank">Food sources of vitamin D</a> are limited to the flesh and bones of fish (think canned salmon or sardines) and fortified dairy. Even meeting your recommended 3 servings of dairy a day gets you only 50% of the way to your vitamin D needs for the day. If you do find that your levels are low, plan to supplement alongside the fish oil; vitamin D is a fat-soluble vitamin and is absorbed better when taken with a fat. </div>
</div>
<div>
<br /></div>
<div>
Vitamin C and zinc are also important nutrients while healing. <a href="http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/" target="_blank">Zinc</a> plays a role in protein synthesis and wound healing and is found naturally in most animal products (especially oysters if you're looking for an excuse to hit up the raw bar) as well as beans, legumes, oatmeal and yogurt. It's best to get your zinc from food sources because supplements in high doses can cause nausea and vomiting. Vitamin C helps make collagen, the structural protein of connective tissues. Get your vitamin C from:</div>
<div>
<ul>
<li>Citrus fruits</li>
<li>Red bell peppers (Red peppers have almost twice as much vitamin C as green peppers.) </li>
<li>Kiwi</li>
<li>Dark green leafy vegetables </li>
<li>Broccoli </li>
<li>Berries </li>
<li>Tomatoes</li>
<li>Peas<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-Sw5s1CnjeTs/U4PxpQ4Ch2I/AAAAAAAACs8/0bCdc51Aq54/s1600/Salade_nicoise.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-Sw5s1CnjeTs/U4PxpQ4Ch2I/AAAAAAAACs8/0bCdc51Aq54/s1600/Salade_nicoise.jpg" height="213" width="320" /></a></div>
</li>
</ul>
<div>
Rehab diet for a day (portions and calories will depend on your height, weight, and altered activity levels):</div>
</div>
<div>
<br /></div>
<div>
Breakfast - 1-2 slices whole grain toast with almond butter, "Healing Smoothie" with berries, spinach, flax seed, plain Greek yogurt, and unsweetened soy milk </div>
<div>
<br /></div>
<div>
Morning snack - hard boiled egg, red pepper slices</div>
<div>
<br /></div>
<div>
Lunch - salmon salad with whole grain crackers, orange slices, and cherry tomatoes with hummus </div>
<div>
<br /></div>
<div>
Afternoon snack - cottage cheese with kiwi and flax seed</div>
<div>
<br /></div>
<div>
Dinner - <a href="http://eatfitrun.blogspot.com/2010/02/turkey-time.html" target="_blank">Ground turkey and black bean burgers </a>with baked sweet potato fries and steamed broccoli with walnuts</div>
<div>
<br /></div>
<div>
Basically by sticking to the same diet that helps fuel performance and recovery, you will be helping your body get back into the game before you know it. If you're nervous about overeating and gaining weight, consider reaching out to a Sports Dietitian (like me!) for more guidance with calorie recommendations and portion suggestions. </div>
<div>
<br />
Source:<br />
<br />
Academy of Nutrition and Dietetics. Sports Nutrition Care Manual. Nutrition from Rehabilitation from Injury. Accessed May 26, 2014. </div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com4tag:blogger.com,1999:blog-8803713776854595677.post-69707508606361624002014-05-12T21:37:00.001-04:002014-05-12T21:37:58.665-04:00Eating Healthy While Traveling...or trying to<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: white; color: #500050; font-size: 13px; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i><span style="font-family: Georgia, Times New Roman, serif;">@KendraThornton reached out to me last month in preparation for her upcoming vacation. She came up with some suggestions for staying healthy while traveling and I thought I’d share some of my own. </span></i></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Fit Vacation Tips for Anyone Who Struggles with Weight</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Getting away from it all is an expression that typically means you can do whatever you want on vacation. I know that I have definitely gotten into this mode while on vacation especially on road trips. I find myself gorging at times, and then I realize there's a better way to stop myself. With some tricks, I have been able to keep my family and I fit even while we go on vacations. These are some of the simple ways that I do it.</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Bring Water With You</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you're going on a road trip, one thing you have to pack is your own water. Buying a case of water and bringing it with you will save you time and money in the long run, but it will also mean that you're less tempted to stop for soda and sugary drinks along the way. It's</span><a href="http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/nutrients/hydration-why-its-so-important.html" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: #1155cc; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">important to stay hydrated</span></a><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, so keeping a bottle of water around works wonders when you're thirsty or when kids just need a pick me up in the car.</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Stay at Health-Savvy Hotels</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many hotels are doing all they can to help their guests eat better and stay fit while on vacation. They are offering organic food, lighter fare menus and fitness centers. I find that hotels are also offering better options like fruit for breakfast rather than sugary cereals. Getting in a workout is pretty easy when it's just a floor down from you. I tend to go to the hotel gym in the morning or in between activities if I am feeling restless. For our upcoming trip to Orlando I was able to get a great hotel with a great gym. With so many</span><a href="http://www.gogobot.com/orlando-walt-disney-world-florida--hotels" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: #1155cc; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">hotels in Orlando</span></a><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, sites like Gogobot can be a great tool to sort through and read user reviews.</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Buy Local Food</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">I love tasting different cuisine, and going to local restaurants offers great experiences. Typically these restaurants have a greater amount of organic, all natural food than chain restaurants, and they take time preparing wonderful dishes. I love the healthy options that I find at local restaurants.</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Stay Sane at the Buffet</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The word buffet in itself is exciting. It means you get to eat whatever you want, right? I found that's the best way to get a stomachache on vacation.</span><a href="http://www.webmd.com/women/features/vacation-eating" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: #1155cc; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Instead of gorging</span></a><span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, I limit myself to one plate. On that plate, I can have a few treats, but I always make sure to follow up with lighter meals the next day. This is key to keeping weight off if you eat out a lot on vacation.</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">If you're heading out with your family this summer, remember to stay healthy and active no matter where you go. You'll feel better while you're on the beach and when you get home.</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: white; color: #500050; font-size: 13px; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i><span style="font-family: Georgia, Times New Roman, serif;">I’m getting just getting back from Boston after traveling this weekend to support my husband and his team for the Cape Cod Ragnar Relay. I brought Tarala along, which involves even more careful planning when it comes to food and timing. Along with Kendra’s suggestions, I have some go-to plans I always make when traveling that I thought I’d share. </span></i></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: white; color: #500050; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Check with the hotel to see if they have a refrigerator and microwave. If they don’t have a fridge, ask if you can rent one. It usually costs around $10 and helps you get in a quick breakfast before a race or before a day of sightseeing. This also allows you to stock leftovers.</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: white; color: #500050; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Pack some items for snacks and breakfast. I always bring instant oatmeal, <a href="http://eatfitrun.blogspot.com/2014/02/barsdecoded-we-all-eat-them.html" target="_blank">bars</a> (like Larabars and KIND bars, and protein powder. I’ll rely on the hot water from the coffee pot in the hotel to make the oatmeal and throw in some peanut butter if I’ve brought it along. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://4.bp.blogspot.com/-tP0GfMQ410A/U3F001neCAI/AAAAAAAACr4/-2c3G44kapI/s1600/Justins+nut+butter.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-tP0GfMQ410A/U3F001neCAI/AAAAAAAACr4/-2c3G44kapI/s1600/Justins+nut+butter.jpg" height="103" width="200" /></a></span></div>
<span style="font-family: Georgia, Times New Roman, serif;">One of my go-tos while I was pregnant was jerky. While not normally in my repeteur, jerky is one of the few non-perishable protein sources out there (nuts work too), so it works great on the go. I keep a wheat-free diet, so I’ll throw in some gluten free crackers and/or bread to make sure I get in some starch at meals even if the menu doesn’t allow. I’ll pack in some yogurt pouches for the baby and whole wheat fig bars. My husband will probably snag a few of those for his racing snacks this weekend. I’ve also brought along small raisin packs and Annie’s bunnies in the past. I kept <div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-LijEsEbXzrI/U3F1VpUSH3I/AAAAAAAACsA/fraHPGJSIVY/s1600/reusable+baggies.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-LijEsEbXzrI/U3F1VpUSH3I/AAAAAAAACsA/fraHPGJSIVY/s1600/reusable+baggies.jpg" height="200" width="181" /></a></div>
reusable baggies with us to keep full of snacks. I definitely recommend renting a locker at an amusement park and keeping a cooler full of lunches and drinks to avoid high prices and heavy foods. </span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: white; color: #500050; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Check out local restaurants and grocery stores before hand, especially if following a special diet. As soon as I know the tentative schedule, I will scope out local trendy, healthy, special-diet-supporting dining spots and peruse the menus. I’ve found some delicious spots this way and it helps save time when it comes to mealtime. If possible, make a reservation ahead of time, especially with a big group. I’ve made a few reservations for our July Disney trip already and always rely on a reservation the night before a race. This also helps us stay within nap constraints. </span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 10pt; margin-top: 0pt;">
<span style="background-color: white; color: #500050; font-size: 13px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Fitting in exercise on vacation has never been very challenging for me. Running around Rome on our honeymoon allowed us to see more than we could have! Even when it hasn’t been convenient, I’ve gotten the run out of the way before the day starts. When we were in Punta Cana, we did 16 miles around the 1 mile resort. I don’t think I’ve ever run in such humid weather in my life. In most cases, I will adjust the long run to be before or after the trip instead, but you gotta do what you gotta do. For my readers that are not as avid exercisers, take a walk to see where you’re staying or take advantage of the hotel gym. You’re paying for it anyway, so you might as well use it! The time in the gym will help balance the eating out and help you resume your exercise routine when you come back from vacation. </span></span></div>
<span style="font-family: Georgia, Times New Roman, serif;"><span id="docs-internal-guid-e43a51da-f32b-f685-e5c7-66615bf1d289"></span></span><br />
<div dir="ltr" style="margin-bottom: 10pt; margin-top: 0pt;">
<span style="color: #500050; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white;"><span style="line-height: 14.949999809265137px; white-space: pre-wrap;">My number one tip for traveling is to order groceries before you go. Then when you come home after eating out every day to a full refrigerator. My favorite is Harris Teeter Express Lane but you can also look into Safeway delivery or Peapod. This was especially helpful today so we could have lunches and a homemade dinner before we head out of town <i>again</i> on Thursday. </span></span></span></div>
<div dir="ltr" style="margin-bottom: 10pt; margin-top: 0pt;">
<span style="color: #500050; font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; line-height: 14.949999809265137px; white-space: pre-wrap;">So with all my planning, I have to admit Tarala still ate pretzels, raisins, and peanuts for dinner on Thursday when our plane was delayed. I still didn't get nearly as many vegetables as I would have liked, so today I made two different veggies at dinner and had a bunch of raw veggies at lunch to make up for it. </span></span></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com2tag:blogger.com,1999:blog-8803713776854595677.post-84731613784455578092014-05-06T20:17:00.004-04:002014-05-06T20:20:20.686-04:00FIBER and all its wonderful benefits<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As athletes, I’ve encouraged you to choose more whole grains. I’ve helped you add protein for recovery and satiety. I’ve pushed fluids before, during and after workouts for hydration. But have I spent enough time touting everyday wellness? May is a crazy month for us with traveling 3 out of 4 weekends, listing our house, writing proposals, finishing school work, picking up odd jobs, and in our spare time being parents. Normally that would leave us short-changing dinners and too tired to pack a wholesome lunch, but after a recent overnight trip to the ER for my husband left us with 1 hour of sleep, I have remained strong in my commitment to include more fiber in both of our diets. While everyone may not be as passionate about fiber as I am (it’s admittedly one of my interests on Facebook), it should be something we all strive to include in our diet. </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Why do we need fiber</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">?</span><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: xx-small;">1</span></span></div>
<span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;"><br /></span>
<span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Fiber is a type of food the body cannot digest. Unlike most carbohydrates, it isn’t broken down into sugar. Therefore, it doesn’t provide us with energy but what it does provide us with is so much more:</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ul>
<li><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Lower risk of heart disease (even as athletes, </span><a href="http://running.competitor.com/2012/06/news/how-much-running-is-bad-for-your-heart_54331" style="line-height: 1.15; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">we can develop heart disease</span></a><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">) </span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Manages cholesterol (soluble fiber helps lower bad cholesterol and raise good cholesterol) </span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Regulation of blood sugars (energy maintenance and balance) </span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Regularity (gotta keep the BMs moving, but not too much - fiber helps both ends of the spectrum) </span></li>
<li><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Prevents diverticular disease (</span><a href="http://www.corecharity.org.uk/conditions/diverticular-disease" style="line-height: 1.15; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">risks rise as we age</span></a><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">)</span></li>
</ul>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Even more, foods high in fiber like fruits, vegetables, beans, legumes, nuts, seeds, and flax provide us with multiple other benefits:</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ul>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Antioxidants (repairing damage done from intense or long workouts)</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Phytonutrients (preventing cancer and disease)</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Vitamins (helping meet the high demands of an athlete) </span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Healthy fats (providing anti-inflammatory properties)</span></li>
</ul>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Therefore, your next challenge is….wait for it, wait for it…..to increase the fiber in your diet!! And here’s how you can accomplish it:</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ul>
<li><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Add beans to a salad, pasta, or rice dish or blend into your own </span><a href="http://www.wholefoodsmarket.com/recipe/red-lentil-burgers" style="line-height: 1.15; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">veggie burger</span></a><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> (LOVE these burgers, plus they freeze well)</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Add nuts or flax seed to oatmeal, yogurt, or cottage cheese</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Scoop nut butters onto fresh fruit as snack</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Add lentils or beans to a soup (check out my <a href="http://eatfitrun.blogspot.com/2014/02/last-night-i-came-home-to-thawed.html" target="_blank">fiber-filled soup ideas here</a>). Smashing some with a potato masher or immersion blender makes the soup thick and creamy without adding extra fat. </span></li>
<li><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Blend beans into your own </span><a href="http://www.foodnetwork.com/recipes/ina-garten/hummus-recipe.html" style="line-height: 1.15; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">hummus</span></a><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> or bean dip (Tarala knows how to work the food processor we make this hummus so often)</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Add spinach or kale to smoothies, sandwiches, and salads </span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Use ground oats or whole grain cereal in place of bread crumbs</span></li>
<li><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Add an extra vegetable or salad to lunch and dinner. Lean on </span><a href="http://www.printpack.com/Repository/Images/Greenline%20Green%20Beans-sol.jpg" style="line-height: 1.15; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">steam in a bag veggies</span></a><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> if nothing else. </span></li>
<li><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Grab single serve carrot sticks or munch on </span><span style="color: #1155cc; font-family: Arial; font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><a href="http://perofamilyfarms.com/img/slides/mini-sweets-left-1.jpg" target="_blank">mini sweet peppers</a></span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> or cherry tomatoes<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-LvxqfzQrTzA/U2l6ZrR5GVI/AAAAAAAACro/ZJNHGLSKROk/s1600/sweet+peppers.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-LvxqfzQrTzA/U2l6ZrR5GVI/AAAAAAAACro/ZJNHGLSKROk/s1600/sweet+peppers.jpg" height="126" width="200" /></a></div>
</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Make homemade sweet potato fries in less than 20 minutes for a side dish with a lean burger or sandwich instead of chips</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Buy pre-chopped squash and roast at the beginning of the week to add to salads and pastas or for a quick side dish</span></li>
<li><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Have baked or </span><a href="http://grocery.harristeeter.com/pd/Harris-Teeter/Black-Refried-Beans/15-50-oz/072036419958/" style="line-height: 1.15; text-decoration: none;"><span style="color: #1155cc; font-family: Arial; font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">refried beans</span></a><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> as side dish at dinner (We smash our own with cumin, onion, and garlic or rely on Harris Teeter’s Fat Free Lime Black Beans). </span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Add sauted veggies (mushrooms, carrots, onion, pepper, shredded zucchini) to tacos or chopped veggies to a meatloaf</span></li>
</ul>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What are your sneaky ways to fit in more fiber? </span></div>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/</span></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com3tag:blogger.com,1999:blog-8803713776854595677.post-73646054978419214992014-04-25T20:10:00.000-04:002014-04-25T20:40:39.379-04:00A Slimmed Down Cinco de Mayo Menu<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I'm a little early, but I've been asked to write a blog entry for another website and it got me thinking about Cinco de Mayo. I love Mexican food, but can't imagine going to one on the holiday. I will not wait 2 hours to eat lard-filled refried beans covered in cheese. But I would like to celebrate because I love me some Mexican, so here's what I came up with. Skip the chips, slim down your drink, and make some homemade fish tacos and you’ll avoid the long lines </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">and </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">the high calorie meal. </span><span style="font-family: Arial; font-size: 15px; line-height: 17.25px; white-space: pre-wrap;">Add a little tequila to this menu and you're in for a real treat!</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;"><b>Broiled Fish Tacos with Grilled Cabbage Slaw</b></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;"><b>*</b>Broiling fish is super quick and tilapia never dries out. It makes for a quick weeknight meal. I would make extra of this spice rub and keep it around for fish, chicken or pork chops.*</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ul>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1 lb firm fish (rockfish, cod, tilapia, etc.)</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/4 tsp kosher salt</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/4 tsp garlic powder</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/4 tsp dried oregano</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/2 tsp chili powder</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/2 tsp ground cumin</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">2 tbsp olive oil</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Fresh limes</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Greek yogurt (optional)</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Corn tortillas</span></li>
</ul>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ol>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Preheat broiler with rack 4 inches from the top.</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Add seasoning to small bowl and mix to combine.</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Line a pan with foil and spray with non-stick spray and place fish on pan. Brush fish with olive oil. Sprinkle seasoning over fish and rub. Flip fish over and repeat.</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Broil fish for 4-5 minutes each side until flaky.</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Squeeze fresh lime juice over the fish. Serve in warm corn tortillas with grilled cabbage and a dollop of Greek yogurt.</span></li>
</ol>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Grilled Cabbage with Spicy Lime Dressing</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">*I am obsessed with this recipe.*</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ul>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Juice of 3 limes (about 1/4 cup)</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/4 cup extra virgin olive oil</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1 teaspoon fish sauce</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">2 garlic cloves or 2 tsp garlic paste (Garlic paste is a great time saver! You can find it in the refrigerated section of the produce aisle. Our grocer carries</span><a href="http://na.gourmetgarden.com/us/products/garlic" style="line-height: 1.15; text-decoration: none;"><span style="color: #333333; font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="color: #1155cc; font-family: Arial; font-size: 16px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Gourmet Garden</span></a><span style="color: #333333; font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">.)</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/4 cup cilantro leaves</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/2 teaspoon salt</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/2 teaspoon cayenne</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1/4 teaspoon sugar</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1 head green cabbage</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Grapeseed or canola oil</span></li>
</ul>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ol>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Heat a gas or charcoal grill. Combine the limes, olive oil, fish sauce, garlic, cilantro, salt, cayenne and sugar in a small chopper or blender until the sauce is combined.</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Remove the loosest, toughest outer leaves from the cabbage, and cut into 8 evenly-sized wedges. Do not remove the stalk or inner core. Lightly brush the wedges with grapeseed or canola oil.</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Place the wedges on the grill and cover. Cook for 10 minutes, or until the edges of each layer are blackened and the cabbage is beginning to soften. Flip each wedge over, cover the grill, and cook for an additional 10 minutes on the other side. Remove the cabbage when it is wilted.</span></li>
<li><span style="color: #333333; font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Take the cabbage off the grill and shred. Pour the dressing over top and toss.</span></li>
</ol>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><b>Slim Rita</b></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">*What's Mexican food without tequila?!*</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ul>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1.5 ounce tequila</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">1 fresh lime</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">6 ounces Diet Squirt or other lemon lime soda</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Salt</span></li>
</ul>
<span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Directions:</span><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
</div>
<ol>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Wet the rim of your tumbler or margarita glass with water by tipping it upside down into a bowl of water.</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Rub the rim into coarse salt.</span></li>
<li><span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;">Fill the glass with ice, tequila, lime juice, and lemon lime soda. Stir and enjoy!</span></li>
</ol>
<br />
<span id="docs-internal-guid-15a75f54-9b55-52b9-4923-4b09bb01cd90"><br /></span>MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com1tag:blogger.com,1999:blog-8803713776854595677.post-45951053221507679112014-04-16T22:03:00.001-04:002014-04-16T22:03:26.906-04:00Gummy Bears & Plain Yogurt<span style="font-family: inherit;">A Facebook question inspired me to write a long-winded, full-post </span>response<span style="font-family: inherit;">. It helped me think of some other points I've been meaning to make. See below:</span><br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal">
<span style="background-color: #f6f7f8; background-position: initial initial; background-repeat: initial initial; color: #141823; line-height: 107%;"><span style="font-family: inherit;">"Thanks for the post Mel!…I love my
sugar<span class="apple-converted-space"> </span>Probably should start
working on this though as I am sure I take in way too much. Questions-- 1)what
about added sugar to things during exercise? Say during a marathon or endurance
event. Sometimes I eat gummy bears while riding the bike! 2) I don't really
like the taste of the plain greek yogurt, I have used it in cooking but just
not straight up. I've usually been getting the fruit flavored ones. Is there
anything I can do to make it more palatable for me? Maybe adding fresh fruit to
it? Thanks for the info!"<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background-color: #f6f7f8; background-position: initial initial; background-repeat: initial initial; color: #141823; line-height: 107%;"><span style="font-family: inherit;">Low to moderate glycemic index foods
may benefit your workout 1 hour or so before a workout. These foods are lower
in fiber and can be digested quickly. Too much sugar right before working out
can cause a reflexive low blood sugar. Therefore, it may be best to try a
little bit of protein with the carbs 2 hours before working out. These foods
should do ok 1-2 hours before a workout:</span></span></div>
<div class="MsoNoSpacing">
</div>
<ul>
<li><span style="font-family: inherit;">Apple
+ string cheese</span></li>
<li><span style="font-family: inherit;">Banana
+ 2 Tbsp almond butter</span></li>
<li><span style="font-family: inherit;">Walnuts
+ yogurt</span></li>
<li><span style="font-family: inherit;">Carrots,
hummus, whole grain crackers</span></li>
<li><span style="font-family: inherit;">Multigrain
toast + low fat cheese or peanut butter</span></li>
<li><span style="font-family: inherit;">Peach
+ cottage cheese</span></li>
<li><span style="font-family: inherit;">Sports
bar</span></li>
<li><span style="font-family: inherit;">Oatmeal
+ protein powder or nuts</span></li>
<li><span style="font-family: inherit;">Smoothie
(fruit + yogurt or protein powder)</span></li>
</ul>
<br />
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;">As for nutrition <i>during</i>
training, you should aim for 30-60g carbohydrates per hour or about 1g/kg/hour.
Usually “simple” carbohydrates are usually well digested and absorbed during a
workout but the source of carbohydrates also makes a difference. While exercising,
you want the fuel that will help raise your blood sugar the fastest. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;">Most commercial products have a variety of sources of carbohydrates include
glucose polymers, glucose, sucrose, and fructose. Fructose is not used a lot
because it is not well absorbed and therefore can create stomach upset. Most
products contain a combination of sources since they are absorbed at different
rates. This allows your body to have a more continuous source of fuel. Sports
drinks are specially formulated to provide the max amount of glucose that your
system can digest without upset, about 4-8% concentrated.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;">Gummy bears are made up of sugar, glucose syrup, starch, flavoring, food
coloring, citric acid and gelatin. Each gummy bear has about 9 calories, all of
which are coming from carbohydrates (2.2g per gummy bear). Therefore, if it is
the main source of carbohydrates during a workout, you would have to take in
15-30 gummy bears per hour. If this is a reasonable amount, or if you paired
the bears with a sports drink, it seems like a good plan. The main thing is to
find a “food” and/or drink that is palatable and tolerable over a long time. Always
bring a back-up for ultra-endurance events because 10+ hours of gummy bears
could get real old. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;">As for Greek yogurt, you might add any combination of the following:</span></span></div>
<div class="MsoNoSpacing">
</div>
<ul>
<li><span style="font-family: inherit;">Fresh fruit (my fav is mangos) </span></li>
<li><span style="font-family: inherit;">Frozen fruit (While it thaws it juices into the yogurt
leaving a nice sweetness. I'll buy the giant bag of berries from Costco and mix them with the yogurt, overnight. )</span></li>
<li><span style="font-family: inherit;">Low sugar jelly</span></li>
<li><span style="font-family: inherit;">Granola such as Bear Naked or Nature’s Path</span></li>
<li><span style="font-family: inherit;">Chopped nuts</span></li>
<li><span style="font-family: inherit;">Cinnamon, nutmeg, pumpkin pie spice</span></li>
<li><span style="font-family: inherit;">Pumpkin puree (not pumpkin pie filling, which is
sweetened)</span></li>
<li><span style="font-family: inherit;">Stevia/Truvia</span></li>
<li><span style="font-family: inherit;">Mix half flavored yogurt with half unflavored</span></li>
<li><span style="font-family: inherit;">Vanilla, almond, or other extract</span></li>
</ul>
<div>
Hope that helps!</div>
<div>
<br /></div>
<br />
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;">Source: <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;">Ryan, M. <i>Sports Nutrition for
Endurance Athletes. </i>Boulder: Velo Press; 2007. </span><span style="font-size: x-small;"><o:p></o:p></span></span></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com1tag:blogger.com,1999:blog-8803713776854595677.post-27431843473878072922014-04-15T10:48:00.002-04:002014-04-15T20:16:06.758-04:00Added sugars 101<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">How much sugar do we need? NONE!</span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Carbohydrates are converted into sugar, so we can rely entirely on nutritive sources of fuel. Sugar on its own contains no vitamins or minerals but instead robs the body of vitamins in order to process sugar.</span></span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-v6Slq5nb_6Q/U03CYZvBBSI/AAAAAAAAChU/IDUcOmg1Jkw/s1600/Starbucks.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-v6Slq5nb_6Q/U03CYZvBBSI/AAAAAAAAChU/IDUcOmg1Jkw/s1600/Starbucks.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ironically, I am writing this from a Starbucks. A frappuccino has 69 g of sugar, which is about 17 teaspoons of sugar.</td></tr>
</tbody></table>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">When you’re reading nutrition labels, do some quick math to give yourself a visual picture -- 4g of sugar = 1 tsp. Therefore, if your yogurt has 4g of sugar naturally (from milk sugars, lactose) and the flavored variety has 16g sugar (Chobani blended versus plain), manufacturers more or less added 3 teaspoons of sugar. Keep in mind these added sugars also don’t contribute to our fullness, whereas the extra 3g of protein from the plain yogurt sure could. Ok, to be honest, 3g of protein probably won’t be more filling, but it provides you with the benefit of high quality of protein that your body can use to make hormones, enzymes, growth and repair.</span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">The average American eats 22 teaspoons of added sugars daily, contributing an extra 350, non-nutritive (ie having no health benefit) calories per day. This could potentially add up to 36 pounds per year!</span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Right now nutrition facts do not distinguish between natural sugars and added sugars. In late February, the FDA proposed a change that may include a specific line indicating how many grams of added sugars are in the food. Until then, it’s best to take a peek at the ingredients. Ingredients are listed in descending order by volume, so the further up sugar is listed, the more added sugars in the food item.</span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Added sugars:</span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"></span></div>
<ul>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">anhydrous dextrose</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">brown sugar</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">confectioner's powdered sugar</span></span></li>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-Ua0oP56QQ-E/U03CnILo9QI/AAAAAAAAChg/XXWlfdX7pfc/s1600/Sugar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-Ua0oP56QQ-E/U03CnILo9QI/AAAAAAAAChg/XXWlfdX7pfc/s1600/Sugar.jpg" height="185" width="200" /></a></div>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">corn syrup</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">corn syrup solids</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">dextrose</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">fructose</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">high-fructose corn syrup (HFCS)</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">honey</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">invert sugar</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">lactose</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">malt syrup</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">maltose</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">maple syrup</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">molasses</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">nectars (e.g., peach nectar, pear nectar)</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">pancake syrup</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">raw sugar</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">sucrose</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">sugar</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">white granulated sugar</span></span></li>
</ul>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Is honey healthier than sugar? NO! </span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">If you read carefully, you may have noted that honey was on the list of added sugars. That’s because it is a sugar. Honey gets its sweetness from fructose and glucose whereas table sugar is sucrose, which is composed of fructose and glucose. Oh wait, they’re both fructose and glucose? Yes, they are the same. Both also have very similar degrees of sweetness. </span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">So what is the big deal with the extra sugar anyway? </span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Well, cells use glucose for energy, but fructose first has to be converted to glucose (fructolysis) which only occurs in the liver. Triglycerides, uric acid, and free radicals are end product of the fructose conversion. You may have heard of triglycerides before -- they are a component of your total cholesterol (⅕ x triglycerides is added into the total cholesterol count). The triglycerides can build up in your liver creating a condition called fatty liver disease, which now affects ⅓ of adults. Triglycerides also contribute to the accumulation of fatty plaque on artery walls. And free radicals circulate through the body creating damage on otherwise healthy cells. And then we’ve got insulin resistance from the constant influx of sugar in the system. Insulin is produced to help lower blood sugars, so if there is a constant stream of high sugars, the body overproduces insulin (hyperinsulinemia) and over time no longer responds to the hormone. None of this sounds good, does it? </span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">What about agave nectar? </span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><a href="http://www.webmd.com/diet/features/the-truth-about-agave" target="_blank">Agave nectar</a> is also a sugar made up of fructose and glucose, but has been touted as having a lower glycemic index. This means it supposedly has less of an impact on blood sugars. <a href="http://www.glycemicindex.com/about.php" target="_blank">Glycemic index</a> gives a numerical rating corresponding to the blood sugar increase after having a 50g load of carbohydrates. Agave’s is 19 compared to table sugar’s (sucrose) 58. Since a 50g serving of carbohydrates is not always a reasonable portion, a better indicator is <a href="http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm" target="_blank">glycemic load</a>. This multiplies the glycemic index by a normal portion. When this is taken into account, agave has a glycemic load of 2 compared to a 6 for table sugar. No significant difference. </span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Common sugar culprits include:</span></span><br />
<ul>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Cereal </span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Instant oatmeal </span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Cereal bars</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Yogurt</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Desserts</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Soda and other flavored beverages</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Dried fruit </span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Jams and jellies (Look for Smucker’s low sugar jelly instead. Uses no artificial sweeteners either but has half the sugar!)</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Ketchup </span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Salad dressing</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Peanut butter (Really?! Doesn’t it taste pretty darn good on it’s own?!)</span></span></li>
<li><span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Canned fruit </span></span></li>
</ul>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">So this week's challenge involves picking up a food, turning it around, and examining the nutrition facts and ingredients before putting the food in your mouth. <b>Can you trim some of the unnecessary added sugars from your diet?</b> </span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Sources:</span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009;120:1011-20.</span></span><br />
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;"><br /></span></span>
<span style="line-height: 18.399999618530273px; white-space: pre-wrap;"><span style="font-family: inherit;">Skerrett, P. (2011, April 26). Is fructose bad for you?. Harvard Health Blog. Retrieved April 15, 2014, from <a href="http://www.health.harvard.edu/blog/is-fructose-bad-for-you-201104262425">http://www.health.harvard.edu/blog/is-fructose-bad-for-you-201104262425</a></span></span><br />
<div style="line-height: 1.15;">
<br /></div>
</div>
<div>
</div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-24689360970109174642014-04-08T20:08:00.000-04:002014-04-08T20:09:31.241-04:00Whole Grained Meatloaf & Challenge UpdateIt's taken me a minute to post again because our family computer has been occupied with taxes. I'm sneaking in a post before they're done to tell you that I did it! I ate my 8-grain cereal 3 days last week and already started my week of right be eating it for breakfast this morning. I discovered that making the cereal with milk makes it plenty sweet and filling for me. I used to always make oatmeal with water and then had to add protein powder to sweeten it and bulk up the protein. I like my new plan to go the more natural route and cut down on the steps to make it. I added 1/2 banana and topped it with a plop of cottage cheese or almond butter, depending on the day. I also discovered microwaving it in a giant Pyrex bowl prevents the boil over and microwave mess. 3 minutes did the trick for me.<br />
<br />
<a href="http://1.bp.blogspot.com/-e3oY7xjPrfI/U0MTSilgNQI/AAAAAAAACYo/DgF-ByHq580/s1600/Quinoa_Brown+Rice.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-e3oY7xjPrfI/U0MTSilgNQI/AAAAAAAACYo/DgF-ByHq580/s1600/Quinoa_Brown+Rice.JPG" height="200" width="150" /></a>I also discovered a quick whole grain option at Costco. This little pack microwaves in 90 seconds and fed our little family of 3 - Arjun, me and Monica. Tarala housed her own packet and while she didn't finish it, I did refill her plate 5 times. It was very moist and flavorful. I also like getting the Minute Rice brown or wild rice cups for Tarala. I never mind cleaning up her leftovers. It's one cup of rice and is ready in one minute. I don't really understand how the microwave rice can be so yummy but it's nice to have some time-saving foods to help fit in the whole grains.<br />
<br />
<a href="http://4.bp.blogspot.com/-Slb4hW9IZys/U0MRgoqGZwI/AAAAAAAACYc/-N6Y3lGDF2M/s1600/chicago_loaf_tins__.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Slb4hW9IZys/U0MRgoqGZwI/AAAAAAAACYc/-N6Y3lGDF2M/s1600/chicago_loaf_tins__.jpg" height="149" width="200" /></a>Did you know grain could be a verb? Well I just made it one. "Grained" means you make the food a whole grain. I almost always make my meatloaf in these mini tins. I bought mine a while back at World Market before Internet shopping was the gold standard. Now you can get six of these little guys on <a href="http://www.amazon.com/gp/product/B002UF8YCY/ref=s9_simh_gw_p79_d0_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-2&pf_rd_r=1F4V7WACTEY1YYPW8VH7&pf_rd_t=101&pf_rd_p=1688200382&pf_rd_i=507846" target="_blank">Amazon for $6.99</a>. They not only make your meatloaf (or banana bread) super cute, but it cuts the cooking time in half. A 30 min meatloaf sounds way more doable on a weeknight than a 60 min meatloaf. Plus it helps with portion control. If you don't want to invest in these muffin tins, you can always bake the <a href="http://www.myrecipes.com/recipe/diner-meat-loaf-muffins-10000001160601/" target="_blank">meatloaf in muffin tins</a>.<br />
<br />
Whole Grained Meatloaf<br />
<br />
1 package lean ground turkey (1.25 lbs)<br />
1/2 cup Bob's Red Mill 8-Grain cereal or similar variety<br />
1 egg or 2 egg whites<br />
Few splashes of Worcestershire sauce<br />
2 Tbsp chopped fresh rosemary<br />
Salt & pepper<br />
Squeeze of Dijon mustard<br />
<br />
<ol>
<li>Preheat oven to 450 degrees </li>
<li>Mix all ingredients in a bowl</li>
<li>Spray tins with non-stick cooking spray </li>
<li>Bake for 20-25 minutes or until loaves reach an internal temperature of 165 degrees</li>
<li>Serve with a whole grain side or sweet potatoes and a green veggie. Try the microwavable bags of veggies for a quick meal. </li>
</ol>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-3265710693940252532014-03-31T18:30:00.000-04:002014-03-31T20:53:38.840-04:00I Dare You to Eat More Whole Grains<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As athletes our nutritional needs are higher. We need overall more calories than the sedentary person, so we need more carbs, protein, fluid, and vitamins. Sometimes we lose sight of this and slip into the old adage that because our metabolic ovens burn hot, we can eat whatever we want and more of it. In reality, we should be hyper-focused on what goes into our bodies to efficiently fuel our sport. In a two part-series, I’m going to challenge you to take a closer look at your food. First, we’ll aim to eat more whole grain sources of carbohydrates. Next week I’ll help you trim out added sugars. So without further ado….</span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<b id="docs-internal-guid-f635ddb6-1961-03f7-5e56-b879c18f2643" style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://wholegrainscouncil.org/whole-grains-101/health-studies-on-whole-grains" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Benefits of consuming whole grains include</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:</span></div>
<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b>
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lower the risk of chronic disease</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Prevents leaky gut and food intolerances</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Provides us with more antioxidants, fiber, and vitamins</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Protects cognitive function </span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Reduce inflammation </span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Control weight</span></div>
</li>
</ul>
<b style="font-weight: normal;"><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Benefits of whole grains to your performance:</span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b>
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Longer lasting energy. Whole grains have more fiber and take longer to break down (aka complex carbs). Therefore, they provide you with more sustainable energy. </span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://wholegrainscouncil.org/whole-grains-101/whole-grains-an-important-source-of-essential-nutrients" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">More vitamins</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Whole grains are less processed than their “white” counterparts. The refining process strips grains of their endosperm (aka fiber) and vitamins. These vitamins (vitamin E, magnesium, zinc, B vitamins, selenium, phosphorus) help keep our immune systems fighting and help convert our food into energy.</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">More protein. Although not our best source (and not a complete source) of protein, grains do provide us with some. As athletes our needs are higher for recovery and repair, so the added bonus is great. We also know the protein/carb combo helps us recover and keeps us full. One cup of cooked quinoa provides 8g protein versus 4 grams from a cup of white rice. </span></div>
</li>
</ul>
<div>
<span style="font-family: Arial;"><span style="font-size: 15px; line-height: 17.25px; white-space: pre-wrap;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div dir="ltr" style="line-height: 1.15; margin-left: 1em; margin-right: 1em; margin-top: 0pt;">
<img alt="isitwholegrainchart.jpg" height="354" src="https://lh6.googleusercontent.com/cSv8gRJZQI0VVZRQqbu_PqIDGQNoUNhLofsm75adHpaqvtSq9RhPFjJXWZHCSkrGsKsm6EomTCmN9mw9dT-sY2vwLqWrs3vn0VaSJS2rC-kfZ_YMT2hRfBc0KEytvQ" style="-webkit-transform: rotate(0rad); border: none;" width="400" /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
<br />
<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The bread and cereal aisles are even confusing to me, so I thought I’d give you a few tips. First off, you need to pick up the food, turn it over, and look at it before placing it in the grocery cart. Look for the first ingredient to be </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">100% </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">or look for the whole grain stamp on the box. </span></div>
<a href="https://lh3.googleusercontent.com/CmsQO-kb7IOtthmx7lgdyboE09NI7ojHxBvvWhLMmb_mAkkVtB2KtMrr8RT4ytgHsbe3dy_f6nCjkOB9UFlmqzI2AwbZDYEdHrFzz98vGCX4jNxJI6Bi-dVbTV_Qxw" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="whole_grain_logo.gif" border="0" height="132px;" src="https://lh3.googleusercontent.com/CmsQO-kb7IOtthmx7lgdyboE09NI7ojHxBvvWhLMmb_mAkkVtB2KtMrr8RT4ytgHsbe3dy_f6nCjkOB9UFlmqzI2AwbZDYEdHrFzz98vGCX4jNxJI6Bi-dVbTV_Qxw" style="-webkit-transform: rotate(0rad); border: none;" width="89px;" /></a><b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here is a </span><a href="http://www.cspinet.org/nah/09_08/bread.pdf" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">review and list</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> of best bets for bread. Some of the options may have been updated (the list is from a few years back), it will still be a great starting place. </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here is a similar </span><a href="http://www.cspinet.org/nah/04_06/cereal.pdf" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">review and list</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for cereal. I’ve also </span><a href="http://eatfitrun.blogspot.com/2009/12/cereal-aisleduh-duh-dunnnn.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">posted on the cereal aisle</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> before, so make sure to check out that. </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">An even better bet is to skip the bag or the box and go for the real thing. Instead of bread at lunch, go for brown rice or quinoa (and if you’re really feeling edgy, millet or buckwheat) with some lean meat and veggies. Or have a hot or cold version of the </span><a href="https://www.cspinet.org/nah/12_08/rating_can.pdf" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">hot cereals</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> at breakfast. If you </span><a href="http://www.100daysofrealfood.com/2013/06/13/overnight-oats-from-kath-eats/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">soak grains overnight </span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">in milk, yogurt or other non-dairy beverage, you can eat them cold. I’ve mentioned before that my daughter is really into the </span><a href="http://www.bobsredmill.com/8-grain-hot-cereal.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Bob’s Red Mill 8 Grain Wheat-less cereal.</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I don’t like a lot of variety at breakfast and find myself reaching for the cereal bag (I buy those giant, compostable bags of Nature’s Path GF cereals) or some buckwheat frozen waffles so I too need a good nutritional kick in the butt. </span><b><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I am writing it for everyone to witness and hold me accountable: </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">my goal this week is to eat the 8 Grain cereal three times. And I’m going to try overnight oats at least once.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Who’s with me? Come on - I dare you!</span></b><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> And if you’re already doing oatmeal, explore other hot cereals or mix it up with a combo. </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<b style="font-weight: normal;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are gluten free, it can be more challenging to find whole grains but it’s definitely possible if you put your mind to it. By incorporating grains like amaranth, quinoa (my favorite, as you know!), millet, buckwheat, teff, stone ground corn (polenta, grits), sorghum, and oats*, you can incorporate some hearty starches and not miss out on fiber or vitamins. *Oats are inherently gluten free but are usually processed or farmed with wheat. Gluten free oats are available; </span><a href="http://www.bobsredmill.com/gluten-free-rolled-oats.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Bob’s Red Mill</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, my favorite whole grain and gluten free product line, offers a variety. You can also substitute some wholesome flours by using a bean or nut flour. We made falafel last night and used garbanzo bean flour instead of AP flour. I had a GF pizza in NY City that was made out of garbanzo bean flour. I think about that pizza all the time and wish I could remember where I got it. I would drive up there this weekend if I could figure it out….Before I diverge any more, you can check out more on whole grain and gluten free by visiting the </span><a href="http://wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Whole Grains Council </span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">web page. </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Check back later this week to see how my cereal challenge is going. If my 19-month old can do it, so can I! </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-small;">Sources:</span></span></div>
<b style="font-weight: normal;"><span style="font-size: x-small;"><span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></span></b><br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: x-small;">Nutrition Action Healthletter by the Center for Science in the Public Interest</span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; line-height: 1.15; white-space: pre-wrap;"><span style="font-size: x-small;">Whole Grains Council </span></span></div>
<div>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com7tag:blogger.com,1999:blog-8803713776854595677.post-86971974219295767812014-03-18T20:53:00.000-04:002014-03-18T20:53:39.405-04:00My Toddler Made This DinnerTonight we had a dinner that tasted good and was fairly nutritious, which usually makes my little dietitian heart swell. This did happen, but what made me more proud was the accomplishment of cooking it with my 18-month old's help. This is a post about parenting more than sports nutrition, but for those of us who are trying to juggle both, you'll understand my perspective.<br />
<a href="http://3.bp.blogspot.com/-vsacS6nWgaA/Uyjm9lLuL0I/AAAAAAAAB_I/TyyebepUAII/s1600/Tofu_rice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-vsacS6nWgaA/Uyjm9lLuL0I/AAAAAAAAB_I/TyyebepUAII/s1600/Tofu_rice.jpg" height="200" style="cursor: move;" width="176" /></a><br />
Tarala was not only engaged the entire cooking process, but she had fun and learned about cooking, cleaning, and healthy eating. Plus her helping me entertained her as we fixed dinner.<br />
<br />
Tonight's menu:<br />
<br />
<ul>
<li>"Fried" brown rice with edamame, onion, carrots, mushrooms, and egg</li>
<li>Marinated tofu</li>
<li>Sauteed sesame broccoli </li>
</ul>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
We don't have tofu very often in my house because it usually leaves me hungry and unsatisfied, but tonight <div class="separator" style="clear: both; text-align: center;">
</div>
was a different story. I finally took the time to prepare it right and it was worth it. I gave it the same love and devotion I would meat by marinating it and prepping it correctly. First I pressed the extra firm tofu in <div class="separator" style="clear: both; text-align: center;">
</div>
between two cast iron skillets to get rid of excess water. Then I soaked it in this delicious <a href="http://marymakesdinner.typepad.com/marymakesdinner/2013/02/ginger-garlic-tofu.html" target="_blank">marinade</a> which later doubled as the sauce for the fried rice. </div>
<div>
<br /></div>
<div>
Here's how my little helper assisted:</div>
<div>
<ul>
<li>Measured and poured rice and water, added the lid to the pot</li>
<li>Got the carrots out of the bag and discarded the peels</li>
<li>Washed the broccoli, threw the stalks away and placed the trees in the bowl</li>
<li>Wiped the dirt off the mushrooms</li>
<li>Measured and stirred the marinade </li>
<li>Put the tofu in the marinade </li>
<li>Put the leftover vegetables back in the fridge </li>
<li>Poured the rice into the stir fry pan <div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-hJWfd7H4YwU/UyjpGN7LnDI/AAAAAAAAB_Y/FMJX-3rG62M/s1600/Tarala+counter.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-hJWfd7H4YwU/UyjpGN7LnDI/AAAAAAAAB_Y/FMJX-3rG62M/s1600/Tarala+counter.jpg" height="271" width="320" /></a></div>
</li>
</ul>
Not as proud that my child climbs on the counters, but we're working on getting a <a href="http://www.littlepartners.com/" target="_blank">Learning Tower</a>. I promise she was sitting in her high chair for the majority of our cooking experience. She munched on the tofu bits and raw mushroom as we cooked. As most of you know, not all Tuesdays-at-home-with-the-munchkin end in celebratory blog posts so with a successful dinner and successful entertainment, looks like I scored two points today. </div>
<div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
</div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-91625333609767376362014-03-16T22:13:00.000-04:002014-03-16T22:18:19.713-04:00Shakin' Things UpToday while I was making my dinner, I came up with a solution for helping you eat better. My theory for why we crave unhealthy foods is that we get bored. Then our mind wanders to foods higher in fat, sugar and salt to satisfy the boredom. These foods excite more of our palate. But guess what else does? Something new! Something different! FLAVOR! Spice! New ingredients!<br />
<br />
For example, instead of buying the pre-made turkey burger patties, buy ground turkey and make your own patties. Add spices, flavorings, and herbs. Tonight we had cilantro, sauteed onion, jalapeno, and applesauce burgers with a splash of Worcestershire. Other times we've added mushroom, thyme, and cumin. Or instead of regular old grilled chicken, make a new marinade. My go to is lemon juice, olive oil, salt, pepper, a bit of sugar, and garlic. Next time you plan to make chili, think of taking it for a spin with Thai flavors. Add garlic, ginger, soy sauce, cilantro, and peanut butter (add the PB right at the end to keep the flavors). Make a new spice rub for pork chops or fish with ground ginger, cumin, cayenne, white pepper, ground sage, salt and pepper. Marinate your pork chops in orange juice, garlic, olive oil and soy sauce. Take regular old rice or quinoa and add flavor with lime and cilantro. Mix leftover grains with frozen peas, chopped carrots and onions, scrambled egg and soy sauce to make a fried rice on the fly. Make a pasta sauce by pureeing grated onion and butternut squash or mix Greek yogurt and Parmesan with Italian herbs for a healthier spin on an Alfredo sauce.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-y35l38FxB74/UyZZqNfiIcI/AAAAAAAAB9k/N2lFJPnFovU/s1600/photo+(1).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-y35l38FxB74/UyZZqNfiIcI/AAAAAAAAB9k/N2lFJPnFovU/s1600/photo+(1).JPG" height="202" width="320" /></a></div>
<br />
All this excitement doesn't even touch salads. If there was a salad award, I would win it. I have an uncanny ability to turn a salad into an entire meal by adding a protein, beans, grain, specialty toppings, and of course vegetables. My salad tomorrow is grilled chicken thighs, kale, arugula, olives, grapes, goat cheese, chickpeas, broccoli, and guacamole with balsamic vinegar, salt and pepper for a dressing. Another great dressing is using different salsas. I had black bean salsa last night and it was amazing. I will have it with these awesome Doctor Kracker flatbreads that are more wholesome and filling than bread or crackers. Usually my <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-ZTX-oJAJz_o/UyZZWGCy4rI/AAAAAAAAB9g/FeNTsFGZfA8/s1600/Doctor-Kracker-Organic-Seedlander-Flatbreads-895538000116.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-ZTX-oJAJz_o/UyZZWGCy4rI/AAAAAAAAB9g/FeNTsFGZfA8/s1600/Doctor-Kracker-Organic-Seedlander-Flatbreads-895538000116.jpg" height="200" width="129" /></a></div>
salad as some leftover quinoa on top but we didn't have in made. I also like to add cottage cheese and peas, but didn't tonight because I did last week. When a salad has all these ingredients and is paired with some crackers, bread, and/or fruit on the side it can be hearty and delicious. So next time you're packing your lunch, try a salad with a bean, mixture of cooked and raw veggies, cheese/nut/avocado, meat or cottage cheese, different types of lettuce, and fruit. Trust me on this one - every time I bring a salad to work or eat one in public, I get jealous stares and comments. I will make you a salad if you offer a good price.<br />
<br />
My challenge to you the next time you go to the grocery store is to buy a new 1) vegetable, 2) fresh herb, and 3) spice. If you need some more guidance, start with 1) butternut squash, 2) thyme or cilantro, and 3) smoked paprika. If you don't have ideas about how to use your new ingredient off the top of your head, search for a recipe or post to collaborate with other readers and me. I'd love to hear about your new experiences!MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-36803880870467252752014-03-08T21:34:00.002-05:002014-03-08T21:34:45.602-05:00Ammonia Smell Post-Run<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;">Reader Question:</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;">Sometimes when I go for a long hard run-- I smell ammonia. I know this is my muscles (protein/amino acids) breaking down actually making ammonia. I thought (erroneously) by drinking a protein shake before running this would help the prevent my muscles from breaking down. Never again (GI probs) I did also take a goo and water during the run.</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;">Was I just not getting enough gels/carbs? How do I prevent myself from breaking down my muscles into ammonia?</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;">Dietitian Answer:<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-NTBhAH8fiYI/UxY5-xuK3UI/AAAAAAAAB9E/7HOPM1GHMoM/s1600/Ammonia.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-NTBhAH8fiYI/UxY5-xuK3UI/AAAAAAAAB9E/7HOPM1GHMoM/s1600/Ammonia.png" height="110" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ammonia is part of protein's chemical structure. <br />
When we break down protein for energy, <br />
ammonia is deaminated <br />
(cleaved off the rest of the protein structure)<br />
and produces a smell. </td></tr>
</tbody></table>
</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;">I've heard of this problem from other athletes I counsel so I am glad you asked! You are on the right track with your thoughts: you are likely breaking down muscles and protein to be used as energy. Ammonia is component of protein and the smell is created from the breakdown. Instead of eating more protein, you'll likely do better and feel less ill effects GI wise if you go for carbohydrates. Protein takes longer to digest, so that is why you likely didn't feel good on your run. Carbs our the body's preferred source of fuel and fastest source of fuel. Although we can use fat and protein for energy, It takes longer and isn't as efficient. Plus, it would be nice to keep our muscles! </span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;">If it's a morning run, try some peanut butter and banana toast or oatmeal made with milk 1-2 hours before running. If you don't have that much time, go for a sports bar and/or piece of fruit. Then make sure to get in 30-60 grams of carbohydrates from <i>your </i>preferred source, probably a combination of sports gels or sports drinks. Pick something that you'll likely to eat during the run. If you don't like the pre-made sports foods, raisins or even candy would work. </span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Arial, Helvetica, sans-serif;">Let me know how that goes! If you're interested in some more ideas or more specific suggestions for your training, I am happy to arrange a time for us to sit down. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Nutritionally yours, </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Melissa </span></div>
<div>
<br /></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-67729300964004790492014-03-03T21:47:00.000-05:002014-03-03T22:14:28.251-05:00NRG (aka Energy)<div class="MsoNoSpacing">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12pt;">We
all want more of it. I can’t tell you how many times my clients and patients
have asked what they could take or what they could eat for more energy. The
funny thing is, they’ve really answered their own question; EAT for energy.
Food provides us with calories (kilocalories actually, food labels should
actually read kilocalories) so just by eating we are increasing energy. </span><i style="font-size: 12pt;">What </i><span style="font-size: 12pt;">we eat can influence our energy,
but there’s no superfood or magic pill to take. Instead, quantity, quality, and
timing are key.</span></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 12pt;"><span style="font-family: Arial, Helvetica, sans-serif;">Quantity
– The majority of athletes I have worked with don’t eat enough. If you’ve ever felt
very tired, eaten a meal and felt better, than you know what I mean. A few
arguments for eating more: you’ll have more energy to workout more intensely,
your body won’t go into “starvation” mode and use your muscles as fuel, and you’ll
recover faster. Carbohydrates are especially important when it comes to
recovery and energy. Carbs are your body’s preferred source of fuel and should
make up about 60-65% of calories <i>depending
on training</i>. When we run longer and harder, we </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"></span></div>
<a href="http://3.bp.blogspot.com/-ME_egP_mpNg/UxU9MmdxgvI/AAAAAAAAB8w/iqbJNotVN2g/s1600/Banana-Single.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-ME_egP_mpNg/UxU9MmdxgvI/AAAAAAAAB8w/iqbJNotVN2g/s1600/Banana-Single.jpg" height="174" width="200" /></a><span style="font-family: Arial, Helvetica, sans-serif; font-size: 12pt;">use more energy from our
stored carbohydrates, glycogen, and have to eat enough carbs to refuel the
muscles. Next time you find yourself reaching for caffeine, eat a piece of
fruit first and let me know how you feel. If you’re not sure if you under-eat,
reach out to me for a personalized comparison of your input (food) and output
(exercise). <o:p></o:p></span><br />
<div class="MsoNoSpacing">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNoSpacing">
<span style="font-size: 12pt;"><span style="font-family: Arial, Helvetica, sans-serif;">Quality
– From those athletes who do eat enough overall calories, the calories come
from the wrong food group. Fat is the easiest food group to get calories from
because high fat foods are the densest; fat carries twice as many calories as
protein or carbs (9 kcals/g compared to 4 kcals/g). Although fat provides
calories, it does not aid as easily in energy. It takes more work for the
digestive track to breakdown fats often leading us to feel sluggish as we wait.
Fat also does not help us recover or provide easy to use energy for workouts. Fat
can actually impede carbohydrates and protein from doing their job in recovery
because of slower digestion. Additionally, fat eaten too close to a run might give
you the runs. Not how I want to use my energy, I don’t know about you…<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 12pt;"><span style="font-family: Arial, Helvetica, sans-serif;">Timing
– Too many athletes “backload” their day. They eat a small breakfast, quick
lunch, and don’t snack. If you workout in the morning, refueling throughout the
day is crucial for not only </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://1.bp.blogspot.com/-pk1wzR07qIE/UxU9EwTIZCI/AAAAAAAAB8k/Qz6TdpVW1e0/s1600/alarm_clock_face.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-pk1wzR07qIE/UxU9EwTIZCI/AAAAAAAAB8k/Qz6TdpVW1e0/s1600/alarm_clock_face.jpg" height="200" width="156" /></a></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 12pt;">recovery but for energy. We are most active during
the day, so spreading calories evenly throughout the day just makes sense for
energy. Also, it’s not great to eat a big meal before bed and waste all those
calories overnight. It’s not great for our waste line either. That 20 minute
window of opportunity to get a snack in after a long run or workout aids in recovery
but also energy. You’ll find yourself crashing later if you wait too long.
Focus on carbs but add in a little protein to aid in muscle repair and/or
growth. Think back to quality when you are planning snacks aiming for mostly
carbs balanced with some protein. Aim to eat every 2-4 hours depending on your
exercise load and weight goals (again, talk to me about more specifics).
Another huge argument for snacking is a lower body fat. Athletes who snacked
were leaner (had less body fat) than their 3 meal a day counterparts even when
both set of athletes ate the same amount of calories. I personally find this
last stat fascinating. If you’re interested in reading more on this particular
topic, see my resources. <o:p></o:p></span><br />
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 12pt;"><span style="font-family: Arial, Helvetica, sans-serif;">All
of these components can be fine-tuned to help not only energy but performance.
If you’re interested in getting more specific guidelines for your training,
please schedule a time to talk to me! <o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-size: 10pt;"><span style="font-family: Arial, Helvetica, sans-serif;">Resources:<o:p></o:p></span></span></div>
<div class="MsoNoSpacing" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10pt;">1.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10pt;">Iwao
S, Mori K, and Sato Y. Effects of meal frequency on body composition during
weight control in boxers. <i>Scandinavian Journal of Medicine and Science in
Sports </i>1996 ; 6(5): 265-272. <o:p></o:p></span></span></div>
<div class="MsoNoSpacing" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10pt;">2.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10pt;">Hawley
JA and Burke LM. Meal frequency and physical performance. <i>British Journal of
Nutrition </i>1997; 77: S91-S103. <o:p></o:p></span></span></div>
<div class="MsoNoSpacing" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10pt;">3.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10pt;">Jenkins
DJA et al. Nibbling versus gorging: Metabolic advantages of increased meal
frequency. <i>New England Journal of Medicine </i>1989; 321 (14):929-934.<o:p></o:p></span></span></div>
<div class="MsoNoSpacing" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10pt;">4.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10pt;">Metzner
HL, Lamphiear DE, Wheeler NC, Larkin FA. The relationship between frequency of
eating and adiposity in adult men and women in the Tecumseh Community Health
Study. <i>American Journal of Clinical Nutrition </i>1977; 30: 712-715. <o:p></o:p></span></span></div>
<div class="MsoNoSpacing" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 10pt;">5.<span style="font-size: 7pt;">
</span></span><!--[endif]--><span style="font-size: 10pt;">Steen
SN, Oppiger RA, and Brownell KD. Metabolic effects of repeated weight loss and
regain in adolescent wrestlers. <i>Journal of the American Medical Association </i>1988;
260(1):47-50.<o:p></o:p></span></span></div>
<br />
<div class="MsoNoSpacing">
<br /></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-70965473176523954892014-03-01T13:35:00.000-05:002014-03-01T14:35:55.074-05:00Protein Waters During a Run? <div class="MsoNormal">
A while back I was asked the question whether drinks like
Cytosport or Accelerade with protein added are of any benefit. The verdict: NO.
As athletes, protein helps us recover quicker by rebuilding and repairing
muscle. We also need more protein because of urine losses, some protein used as
energy (especially in endurance sports), and increased muscle mass. BUT, we do
not need it before or during exercise. Protein has a longer gastric emptying
rate so it can increase GI complaints during exercise. The protein may actually
take the place of what we need the most DURING exercise: fluid, carbohydrates,
and electrolytes. There is no evidence that additional protein in a sports
beverages aids in performance or recovery. Therefore, eat some protein after
working out, as little as 6g (the amount in one egg, a sports bar, or 1.5 Tbsp
peanut butter) within 45 minutes of working out (preferably within 15 minutes)
and stick to water or a sports drink during exercise.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
References:</div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="text-indent: -0.25in;">1. Benardot, D. </span><i style="text-indent: -0.25in;">Advanced Sports Nutrition. </i><span style="text-indent: -0.25in;">Champaign, IL:
Human Kinetics, 2006.</span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;">2. </span><span style="font-size: 7pt; text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Clark, N. </span><i style="text-indent: -0.25in;">Nancy Clark’s
Sports Nutrition Guidebook 3<sup>rd</sup> Edition. </i><i style="text-indent: -0.25in;"> </i><span style="text-indent: -0.25in;">Champaign, IL: Human Kinetics,
2003. </span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><o:p></o:p></div>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
MelMajhttp://www.blogger.com/profile/15921098668693449255noreply@blogger.com1tag:blogger.com,1999:blog-8803713776854595677.post-41103775248199247012014-02-23T14:38:00.000-05:002014-02-24T20:49:39.833-05:00Cookies & Wings<span style="font-family: inherit;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">Watching everyone eat after today’s RRCA Club Challenge race
made me realize I should have made me made a post earlier this week. Better
late than never. Howard County had a wide spread of bananas, bagels, coffee,
cookies, peanut butter and chips. I cringed when I saw a guy (not from our
team) chomp on a cookie sandwich. Maybe I shouldn’t call it a sandwich; that
implies there was something in between the cookies. Well, there was. Another
cookie. Three cookies later, that gentleman ate himself out of recovery. I sit
here writing this post knowing much of the team is indulging in wings and beer,
also far from ideal recovery fair.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">A few weeks back I posted about recovery for weight lifting
and the importance, but overemphasis, on protein. With this morning’s
demonstration of lack of knowledge, I’ll highlight recovery for endurance
athletes. Since I always try to have a positive spin on things, we’ll do “eat
this, not that.”</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-FVKcz9VZ7W4/UwpN_3jSt6I/AAAAAAAAAuw/xY6cwI6Oi4w/s1600/Choco_chip_cookie.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-FVKcz9VZ7W4/UwpN_3jSt6I/AAAAAAAAAuw/xY6cwI6Oi4w/s1600/Choco_chip_cookie.jpg" height="138" width="200" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">Cookies – Now I don’t know where they got their cookies, but
they reminded me of Subway’s cookies so we’ll use those for comparison sake.
Subway’s cookies pack 220 calories, 10g fat, and 5g saturated fat. They have
30g carbohydrates and 2g protein. Not our ideal 4:1 (carbs:protein) ratio
recovery food. Notice when we use this ratio, fat is not part of the picture.
That’s because fat impedes carbohydrates and protein from doing their job in
recovery (glycogen repletion and muscle repair, respectively). The 10g of fat
makes up the majority of the calories found in the cookie (90 out of the 220).
Ideal recovery foods are majority carbohydrates with a tidbit of protein. Instead,
try a bagel with a layer of peanut butter or banana and yogurt. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">One runner drinking chocolate milk gets an A+ in recovery.
The added sugar in chocolate milk bumps up the carbs aiding in fast recovery.
The fast acting, simple carbohydrates found in bagels and chocolate milk are
actually ideal for post-race or post-workout. With the help of increased
insulin sensitivity after working out, glucose and amino acids are quickly
shuttled into muscles. Note, the low fiber, far from whole grain starches are
not great for everyday use. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">Chips – While the high salt content can aid in electrolyte
balance, the high fat is not as helpful. Although chips do have a fair dose of
carbohydrates (15g for 1 ounce), the fat still outweighs the majority of the
calories (10g fat, 90 calories out of the total 152). Multiply this over the <i style="mso-bidi-font-style: normal;">actual </i>serving size eaten (1 ounce is
about 15 chips, who eats 15 chips?) and you’ll realize you ate back the
calories burned during the run from entirely potato chips. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">A better option would be pretzels or a granola bar. Pretzels
actually supply double the sodium (359mg compared to 170mg in chips) with
barely any fat (0.8g). The carbohydrate count is 23g per ounce and about 3g
protein. This brings us a lot closer to our 4:1 ratio. Bring along an ounce of
low fat cheese and you’re in good shape. A granola bar or sports bar with a
hint of protein (see my last post on sports bars) will do the same thing for
you. You could also try a trail mix with some pretzels, raisins, and nuts. <o:p></o:p></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">Wings – Wings might be your worst pick of recovery foods. Usually
wings arrive at the restaurant </span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"><a href="http://2.bp.blogspot.com/-OqjAWrf7dfs/UwpNxJkaPuI/AAAAAAAAAuo/tHZ5LErRwfM/s1600/Buffalo_wings.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-OqjAWrf7dfs/UwpNxJkaPuI/AAAAAAAAAuo/tHZ5LErRwfM/s1600/Buffalo_wings.jpg" height="150" width="200" /></a></span></div>
<span style="font-family: inherit;">having been fried at the manufacturer’s plant.
Then the line cook will throw them in the deep fryer and coat them in a super
sweet (sweet as in sugar) sauce that usually has butter in it to aid in coating
the chicken. So wings are a small amount of protein coated in fat on top of fat
on top of fat with a hint of sugar. Then dip them in your choice of fat (ranch
or blue cheese). Pretty much a dietitian’s worst nightmare. They should also be
an athlete’s worse nightmare. </span><br />
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">The 15-20 minute window right after working out is very
important, but what you eat the rest of the day should also be emphasized. You’ll
want to aim for 0.5 g carbohydrate per pound of body weight taken in 30-minute
intervals for 4-5 hours.<sub><span style="font-size: x-small;">1 <span style="mso-spacerun: yes;"> </span></span></sub>This
is 300 calories coming from carbohydrates for a 150# person. This could be a turkey
sandwich and a side of fruit, a yogurt parfait with low fat granola, bowl of
cereal with low fat milk, or glass of juice or soda with that bagel. Not
finding yogurt parfaits on the Kisling’s menu? Get a chicken sandwich, soft
pretzel (easy on the crab dip), or get there in time for breakfast and order
some pancakes or French toast. The grilled cheese wouldn’t be half bad either. Or
you can do what I usually do: eat lunch before going and enjoy the company
while you’re there. I’ve also been known to order a salad and bring my own
bread, but that might be going too far for most of y’all. <span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">Instead of beer with your wings, try a bloody mary, preferably
virgin. The tomato juice packs potassium and sodium for fluid retention and
still helps us celebrate with something besides water. The effect of alcohol on
recovery (not a helpful one at that) is a whole other post on its own. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
<span style="font-family: inherit;">So hopefully everyone thinks of me when their legs are sore
tomorrow and realizes the error of their ways. Still wondering why you didn’t
recover well? Time to call your favorite dietitian for a little sit down. First
15 minutes are on me for not making this post in a pre-emptive fashion. <o:p></o:p></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="background: white; line-height: 13.25pt; margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;"><span style="font-size: x-small;"><span style="color: #333333; font-family: "Arial","sans-serif"; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]--><span style="background: white; color: #333333; font-family: "Arial","sans-serif"; mso-fareast-font-family: "Times New Roman";">Clark
N. <i>Nancy Clark’s Sports Nutrition Guidebook 3<sup>rd</sup> Edition</i>.
Champaign, IL: Human Kinetics, 2003.</span><span style="color: #333333; font-family: "Arial","sans-serif"; font-size: 9pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></span></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 8pt 0.5in;">
</div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 8pt;">
</div>
<span style="font-family: inherit;">
</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-50530552307108312352014-02-12T22:02:00.001-05:002014-02-24T20:50:20.564-05:00Bars Decoded<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">We all eat them. But do we read the nutrition facts? I’d like this
post to be a spreadsheet resource, so send me your bar favs and I’ll update. I
chose to compare bars best suited for runners. You'll also find bars with a lot
more protein, not necessary for post-workout recovery and likely to cause GI
distress if eaten too close to or during a workout. What's your favorite?</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; mso-table-layout-alt: fixed; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Kcals</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Fat/Sat fat</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Carbs</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Sugar</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Fiber</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Pro</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Notes</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Larabar</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">220</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">12/2</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">Healthy fats</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">23</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">18</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">4</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">7</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">gluten free, Kosher</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Clif</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">230-260</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">3.5-7/1-2.5</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">41-45</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">High carb</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">21-23</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">5</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">9-10</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Clif Mini also
available, 70% organic ingredients</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Luna</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">170-180</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">4.5-5/0.5-2.5</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">26-27</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">11-13</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">3</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">8-9</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Luna protein and Luna
fiber also available, 70% organic</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Picky Bar</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">200</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">7</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">28</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">2-3</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">7</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">gluten and dairy free,
all natural ingredients</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Power Bar - Triple
Threat</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">230</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">9/4.5</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">30</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">15</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">3</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">10</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">higher protein bars
available</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Power Bar - Harvest</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">240</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">4.5/1</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">42</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">18</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">5</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">9</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Hammer Bar</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">220-230</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">9-11/1-5</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">25-27</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">15-19</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">4-5</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">4-10</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">gluten free, 100%
organic, vegan options available</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Honey Stinger Protein
Bars</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">180-190</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">8-10/3-4</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">18-19</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">15-16</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">2</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">10</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">some products
caffeinated</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Honey Stinger waffles</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">160</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">7/3</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">21</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">14</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">1</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">0</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">Low protein</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">good option during
workout</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">ProBar Bolt</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">90</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">0 </span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">Fat free</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">24</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">12</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">0 </span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">Low fiber</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Fat free and low fiber
work great during workout,</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">ProBar Meal</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">370</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">High cal</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">18/3</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">High fat/low sat fat</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">47</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">6</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">23</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">9</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Meal replacement,
higher fat makes a poor recovery and pre-workout bar</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">KIND Healthy Grains</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">150</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">4-6/1.5</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">22-25</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">100% Whole grains</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">6-7</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">Low sugar</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">3</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">3</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Great pre-workout
snack, Fruit & Nut variety are higher in fat , best for snacks during the
day, all natural, Gluten free</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 67.1pt;" valign="top" width="112"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Balance</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">180</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 45.0pt;" valign="top" width="75"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">6/4</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 49.5pt;" valign="top" width="83"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">20</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">12</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">4</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: .5in;" valign="top" width="60"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">13</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Arial, sans-serif; font-size: 9pt;">High pro</span></b><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .75pt; mso-border-left-alt: solid black .75pt; mso-border-top-alt: solid black .75pt; padding: 5.25pt 5.25pt 5.25pt 5.25pt; width: 1.0in;" valign="top" width="120"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 9pt;">Lower carb/higher
protein</span><span style="font-family: "Times New Roman","serif"; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman";">Lower protein bar is better for
pre- and during workout<o:p></o:p></span></li>
<li class="MsoNormal" style="margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman";">Higher protein (~10 grams) is
good for recovery<o:p></o:p></span></li>
<li class="MsoNormal" style="margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman";">Trial different types -
consider gluten free, fiber, and fat content for digestibility and GI
tolerance. For longer, ultra-endurance events, have more than one type
ready; you’ll get sick of the taste of one after 8+ hours of eating it. <o:p></o:p></span></li>
<li class="MsoNormal" style="margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman";">Try different bars in different
temperatures ie chocolate will melt and dried fruit is hard to bite when
frozen. <o:p></o:p></span></li>
<li class="MsoNormal" style="margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman";">Save higher fat options for in
between meals or 2+ hours before working out. Most bars use nuts or nut
butter as an ingredient, which is a great way to get some healthy fats in.
Just consider that fat takes longer to digest than carbs and protein,
respectively, and does not encourage recovery. <o:p></o:p></span></li>
<li class="MsoNormal" style="margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial","sans-serif"; font-size: 11.5pt; mso-fareast-font-family: "Times New Roman";">Post other bars that you eat so
that I can add them to the spreadsheet.</span></li>
</ul>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">Pros & Cons of bars:</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">+ portable </span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">+ easy to stomach
after/before a run</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">+ no thought, easy to
plan</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">+ many have 4:1
carbs:protein ratio ideal for recovery</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">+ good way to pack in
calories</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">- most have LOTS of
ingredients</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">- highly processed *some
exceptions which tend to be higher in fat from nuts </span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">- most use soy protein
isolate as protein source (processed soy is not great for us, a whole blog post
on its own)</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">- easy to pack in
calories, which may or may not be a good thing depending on your goals </span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">Conclusion: Eat real
food when you can. Plan ahead and bring real food snacks in mini cooler or
lunch bag as much as possible. Think chocolate milk, fruit, peanut butter and
jelly sandwich, low fat cheese and crackers, yogurt or smoothie. Eat a bar when
you can’t get to real food.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Arial, sans-serif; font-size: 11.5pt;">PS Anyone know why it's cutting off my table?!</span></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-8803713776854595677.post-40829688518353407572014-02-08T13:57:00.004-05:002014-03-03T22:11:22.018-05:00Clean Out the Fridge SoupLast night I came home to thawed chicken and a sick husband. I threw together a delicious soup from the remnants of my fridge and pantry which means this can be made on the fly with whatever you have on hand. While slurping up the last spoonfuls, I got to thinking a soup is a great recovery meal. Or it can be. Throw together a food from each category and you have yourself a one pot wonder (my recipe is bolded):<br />
<br />
<b>Carbohydrates (Try something new; it won't go wrong in this stew!)</b><br />
<i>Energy and glycogen stores</i><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-G_YMWscxMuA/UvZ9Jf-vJZI/AAAAAAAAAuY/sEellrYv41s/s1600/IMAG0780+(3).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-G_YMWscxMuA/UvZ9Jf-vJZI/AAAAAAAAAuY/sEellrYv41s/s1600/IMAG0780+(3).jpg" height="152" width="200" /></a></div>
<ul>
<li>Brown rice</li>
<li>Quinoa</li>
<li><i>Potatoes</i></li>
<li>Sweet potatoes</li>
<li>Barley</li>
<li>Buckwheat</li>
</ul>
<div>
<b>Protein</b></div>
<div>
<i>Muscle growth and repair</i></div>
<div>
<ul>
<li><i>Chicken</i> (breast, <i>thighs</i>, sausage)</li>
<li><i>Beans</i> (<i>garbanzo</i>, black, white)</li>
<li>Lentils</li>
<li>Lean ground turkey</li>
</ul>
<div>
<b>Vegetables</b></div>
</div>
<div>
<i>Potassium for electrolyte replacement & other vitamins for health and immunity</i></div>
<div>
<ul>
<li><i>Carrots</i></li>
<li><i>Onions</i></li>
<li><i>Garlic</i></li>
<li>Celery</li>
<li><i>Spinach</i></li>
<li>Kale</li>
<li>Mushrooms</li>
<li>Peas</li>
</ul>
</div>
<div>
<b>Seasonings</b></div>
<div>
<i>Season each ingredient</i></div>
<div>
<ul><a href="http://3.bp.blogspot.com/-YRKHQfl4S30/UvZ8f9V-RtI/AAAAAAAAAuQ/lsEXPqC2uno/s1600/Flavored_Broth-32oz-Thai_Style_Chicken.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-YRKHQfl4S30/UvZ8f9V-RtI/AAAAAAAAAuQ/lsEXPqC2uno/s1600/Flavored_Broth-32oz-Thai_Style_Chicken.png" height="200" width="184" /></a>
<li><i>Salt</i></li>
<li><i>Pepper</i></li>
<li><i>Sage</i></li>
<li><i>Thyme</i></li>
<li><i>Bay leaves</i></li>
</ul>
<div>
<b>Broth (This was the secret to our meal)</b></div>
</div>
<div>
<i>Helps replete fluids and replace electrolytes</i></div>
<div>
<ul>
<li>Beef</li>
<li>Vegetable</li>
<li>Chicken (<i>flavored like ours, Thai style</i>) </li>
<li>Mushroom</li>
<li>Bouillon </li>
</ul>
<div>
Let me know your favorite combos! </div>
</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-85054549566246831092014-02-04T21:56:00.000-05:002014-03-03T22:11:38.975-05:00Recovery Post Weight Lifting<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-9PtJggrSOCM/UvLxbFshRHI/AAAAAAAAAuA/xToOBAyr6gg/s1600/Protein+foods.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-9PtJggrSOCM/UvLxbFshRHI/AAAAAAAAAuA/xToOBAyr6gg/s1600/Protein+foods.jpg" height="124" width="320" /></a></div>
<span style="font-size: 12.0pt; line-height: 107%;">Protein
after weight lifting is important: it helps repair muscle damage and help build
new muscle. Timing is important as well. After exercise, the body is more
sensitive to insulin, a hormone that helps shuttle amino acids (the building
blocks of protein) and glucose into muscle cells. We have a 45 minute window of
opportunity, but the first 15-20 minutes are ideal. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 107%;">Athletes
have a greater need because of greater lean mass, greater need for tissue
repair, and some modest amounts of protein used as energy. Strength athletes do
need more than an endurance athlete (1.6-1.7g/kg per day compared to
1.2-1.4g/kg per day) and definitely needs more than the average joe (0.8g/kg
per day), but meeting those elevated needs is rarely a problem for strength
athletes. Strength athletes often consume multiple servings of protein powders
and supplements thinking this can aid in muscle gain. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 107%;">In
actuality, only 1.5g of additional protein is needed for every kilogram of
muscle mass desired. An additional 30g carbohydrates/kg desired is required for
energy. If not enough carbs are consumed, protein is used for energy instead of
muscle building. This breaks down into 4.5g additional protein for a 6.6lb
muscle gain; that’s less than the amount of protein in one large egg and the
number of carbs in a piece of toast. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 107%;">Most protein
powders have 25-30 grams per scoop and packages encourage 2 scoops multiple
times per day. Extra calories, including calories from protein, is used for
energy or stored as fat. Using protein for energy is not only inefficient but
creates an extra tax on the kidneys to filter the protein waste product,
nitrogen. This can even lead to dehydration. Most studies comparing the effects
of protein powders on weight gain conclude that they may help but mostly in the
role of accomplishing sufficient calories for muscle gain. Therefore, less
expensive sources of protein such as eggs, beans, tuna, quinoa, etc., are just
as if not more effective. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 107%;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 107%;">References:<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<span style="background: white; font-size: 12.0pt;">Benardot
D.</span><span class="apple-converted-space"><span style="background: white; color: #333333; font-size: 12.0pt; mso-bidi-font-family: Arial;"> </span></span><i><span style="background: white; font-size: 12.0pt;">Advanced Sports Nutrition.</span></i><span class="apple-converted-space"><i><span style="background: white; color: #333333; font-size: 12.0pt; mso-bidi-font-family: Arial;"> </span></i></span><span style="background: white; font-size: 12.0pt;">Champaign, IL: Human Kinetics, 2006.<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<span style="background: white; font-size: 12.0pt;">Clark N. <i>Nancy Clark’s Sports Nutrition Guidebook 3<sup>rd</sup>
Edition</i>. Champaign, IL: Human Kinetics, 2003. <o:p></o:p></span></div>
<br />
<div class="MsoNoSpacing">
<span style="background: white; font-size: 12.0pt;">Maughan
RJ. Nutritional ergogenic aids and exercise performance. <i>Nutr Res Rev.</i> 1999 Dec; 12(2): 255-80. </span><span style="font-size: 12.0pt;"><o:p></o:p></span></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8803713776854595677.post-88699213422709706102014-01-31T08:00:00.000-05:002014-03-03T22:12:21.906-05:00This is Why I Blog<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-4agDxOOz4Ck/UunEdJosjMI/AAAAAAAAAtw/A8sYcD8LlIQ/s1600/DSC_1908.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-4agDxOOz4Ck/UunEdJosjMI/AAAAAAAAAtw/A8sYcD8LlIQ/s1600/DSC_1908.JPG" height="320" width="211" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and Tarala before a winning <br />
effort at the Shamrock 5k</td></tr>
</tbody></table>
<div class="MsoNormal">
The purpose of my blogging is to <o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<ol>
<li><span style="text-indent: -0.25in;">Share my sports nutrition knowledge,</span></li>
<li><span style="text-indent: -0.25in;">Answer your pressing questions,</span></li>
<li><span style="text-indent: -0.25in;">Learn while researching the answers, and</span></li>
<li><span style="text-indent: -0.25in;">Create an online presence.</span></li>
</ol>
<!--[if !supportLists]--><o:p></o:p><br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoNormal">
You can help me do this by sharing your nutrition, wellness,
and exercise questions. My goal is to post at least weekly, so I promise I <i>will </i>answer your questions although it
might take a minute. I am full time working momma of an active 17 month old, an
overachieving Master’s student in Nutrition and Fitness, a loving (ok, I try my
best) wife, and elite runner hanging on to my fitness. SO that’s why it might take
a minute. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
First question that I’d like to address: <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
When my boyfriend gets home from weight lifting at the gym
he tries to eat protein right away to help his muscles build. Do I need to do
the same thing after a cardio workout like running? Does the timing really
matter, or is there no real urgency as long as you eat some protein that day? <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I plan to answer this question in two separate posts:</div>
<div class="MsoNormal">
</div>
<ol>
<li><span style="text-indent: -0.25in;">Recovery post weight lifting</span></li>
<li><span style="text-indent: -0.25in;">Recovery post cardio</span></li>
</ol>
<br />
<div class="MsoNormal">
So stay posted!</div>
<div class="MsoNormal">
<o:p></o:p></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-30977669220928463552014-01-28T18:45:00.001-05:002014-03-03T22:12:39.421-05:00Winter Hydration<div align="center" class="MsoNoSpacing" style="text-align: center;">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Arial","sans-serif";">I've been noticing a lack of hydration and a lack of concern for hydration this winter. Summer
runners usually head out the door decked out with fuel belts and hand held
water bottles full of sports drinks, gels, and electrolyte tablets. Winter
runners seem to be empty handed. Many athletes report not being as thirsty in
the winter assuming their hydration needs are less important. But is this true?
<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Arial","sans-serif";">Winter
exercise actually poses many challenges, albeit different challenges, compared
to warm weather working out. Breathing in cold, dry air increases water loss as
the lungs have to work harder to warm and humidify air. Sweat evaporates more
quickly in the dry air so athletes don’t always realize how much they are
actually sweating. Metabolic rates and therefore water losses increase in order
to keep core body temperature up. Warm clothing may actually cause more sweat
than in summer months with poor wicking capability. In cold temperatures, the
body produces more urine with a lower specific gravity, a phenomenon called
cold-induced diuresis. Many winter sports take place at altitude which can even
further increase water losses because of low humidity levels and
hyperventilation. <o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing">
<span style="font-family: "Arial","sans-serif";">Proper
hydration helps maintain blood flow assisting in body temperature regulation.
Maintaining a hydrated state can also help reduce compromised performance from
as little as 2% dehydration. Therefore, we should remind our athletes to
practice these basic hydration tips, <i>especially
</i>when the temperature drops:<o:p></o:p></span></div>
<div class="MsoNoSpacing">
<br /></div>
<div class="MsoNoSpacing" style="margin-left: .75in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman';">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif";">1-1.5
hours before exercise, drink a large amount of fluid (0.5 liters) to increase
gastric emptying. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: .75in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman';">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif";">Continue
to drink ½ cup every 10 minutes. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: .75in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman';">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif";">Dress
in layers to avoid overheating. If possible, strip a layer after a 10-15 minute
warm-up. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: .75in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman';">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif";">Urinate
before running as a full bladder can increase water losses. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: .75in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman';">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif";">Aim
to drink 20 ounces fluid every hour. If exercising for over 60-90 minutes,
consider a carbohydrate and electrolyte containing beverage. To keep the cap of
your water bottle from freezing, coat the tip in Vaseline. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: .75in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman';">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif";">Replace
what you lose while running. Consider a winter sweat test or have athletes weigh
before and after to gage accurately. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: .75in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman';">
</span></span><!--[endif]--><span style="font-family: "Arial","sans-serif";">Recover
with warm beverages like diluted apple cider, broth, decaf tea and hot
chocolate milk to warm the hands and hydrate. Also consider hydrating with
winter foods such as citrus fruits and soups. <o:p></o:p></span></div>
<div class="MsoNoSpacing" style="margin-left: .25in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: Arial, sans-serif;">References:<o:p></o:p></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<br /></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: Arial, sans-serif;">1.</span> <span style="font-family: Arial, sans-serif;">Benardot, D. <i>Advanced Sports
Nutrition. </i>Champaign, IL: Human Kinetics, 2006.</span><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: Arial, sans-serif;">2.</span> <span style="font-family: Arial, sans-serif;">Cold Weather Water Bottle Tips</span><a href="http://www.mazamas.org/your/adventure/nw/cold-weather-water-bottle-tips/"><span style="color: black; font-family: "Arial","sans-serif"; text-decoration: none;"> </span><span style="color: #1155cc; font-family: "Arial","sans-serif";">http://www.mazamas.org/your/adventure/nw/cold-weather-water-bottle-tips/</span></a><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: Arial, sans-serif;">3.</span> <span style="font-family: Arial, sans-serif;">Key Tips on Hydration in Winter</span><a href="http://www.europeanhydrationinstitute.org/key_tips_on_hydration_in_winter/"><span style="color: black; font-family: "Arial","sans-serif"; text-decoration: none;"> </span><span style="color: #1155cc; font-family: "Arial","sans-serif";">http://www.europeanhydrationinstitute.org/key_tips_on_hydration_in_winter/</span></a><o:p></o:p></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: Arial, sans-serif;">4.</span> <span style="font-family: Arial, sans-serif;">Severe Hypothermia</span><a href="http://www.princeton.edu/~oa/safety/hypocold.shtml"><span style="color: black; font-family: "Arial","sans-serif"; text-decoration: none;"> </span><span style="color: #1155cc; font-family: "Arial","sans-serif";">http://www.princeton.edu/~oa/safety/hypocold.shtml</span></a><o:p></o:p></div>
<div class="MsoNoSpacing">
<br /></div>
<br />
<div class="MsoNoSpacing">
<br /></div>
Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8803713776854595677.post-71728150327633922872010-10-26T13:44:00.001-04:002010-10-26T13:46:15.343-04:00Metabolic Factors Limiting Performance in Marathon Runners<a href="http://www.ploscompbiol.org/mirror/article/pcbi.1000960.html">Proof that carbs are the body's best source of fuel.</a> Coming soon - my summary of the article!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8803713776854595677.post-9339325073730983612010-02-24T12:34:00.008-05:002010-02-26T11:44:14.328-05:00Food & WineAlthough I am not Catholic and my Lutheran roots never encouraged me to subscribe in the Lentin food suggestions, I decided this year, now that I am married to a Hindu man, I should! I have challenged myself to abstain from meat on Fridays. So far so good. Last week my Friday went pretty well:<br /><br />Breakfast - Mesa Sunrise cereal with berries, 1/4 grapefruit + half a banana and peanut butter<br /><br />After swimming snack - Larabar + plain yogurt and kiwi<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_0lBJ729WwEw/S4dMhq3OyZI/AAAAAAAAAk0/4KYmR8AGvfE/s1600-h/Sunshine+burger.jpg"><img style="MARGIN: 0pt 0pt 10px 10px; WIDTH: 200px; FLOAT: right; HEIGHT: 195px; CURSOR: pointer" id="BLOGGER_PHOTO_ID_5442402816025872786" border="0" alt="" src="http://2.bp.blogspot.com/_0lBJ729WwEw/S4dMhq3OyZI/AAAAAAAAAk0/4KYmR8AGvfE/s200/Sunshine+burger.jpg" /></a><br />Lunch - I had a giant salad with a Sunshine Southwest patty (which uses sunflower seeds instead of soy as the protein source), peas, cottage cheese, beets, and a slice of <a href="http://www.breadsfromanna.com/products/gluten_yeast_corn_dairy_soy_nut_rice_free">Breads from Anna</a> and almond butter for lunch<br /><br />Snack - decaf l<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_0lBJ729WwEw/S4dN9-KY1NI/AAAAAAAAAk8/w-0T1X0WCK8/s1600-h/mini+apple.jpg"><img style="MARGIN: 0pt 10px 10px 0pt; WIDTH: 130px; FLOAT: left; HEIGHT: 97px; CURSOR: pointer" id="BLOGGER_PHOTO_ID_5442404401754461394" border="0" alt="" src="http://1.bp.blogspot.com/_0lBJ729WwEw/S4dN9-KY1NI/AAAAAAAAAk8/w-0T1X0WCK8/s200/mini+apple.jpg" /></a>atte from Starbucks & mini apple<br /><br />Dinner - My <a href="http://eatfitrun.blogspot.com/2010/01/arctic-char-recipe.html">famous char</a> topped with mango salsa paired for dinner with lemony, garlic baked mini artichokes, black rice, sauteed kale and garbanzo beans.<br /><br />For this week, I hope to use some recipes from this month's edition of <a href="http://www.foodandwine.com/">Food & Wine Magazine.</a> Maybe because it's National Nutrition Month? Although I doubt it, I was inspired by the quality and quantity of their articles. I especially enjoyed the <a href="http://www.foodandwine.com/articles/an-overachieving-underchewer">humorous account of one food lover</a> attempting to chew his food more thoroughly. His idea is backed by scientific research that thorough chewing 1) aids in digestion, making food more absorbable, 2) slows down the eating process allowing fullness cues to reach the brain, and 3) helps us enjoy our food more by tasting and sensing bits of it we might otherwise miss. I myself have even tried chewing my oatmeal, rice, beans, and cottage cheese more this week. To my surprise, I usually swallow before the food even hits my tongue!<br /><br />Not usually known for their collection of healthy recipes, March F&W is packed with clean and even vegetarian options. For a relaxing, Lent-friendly Friday in the near future, I am especially excited for <a href="http://www.foodandwine.com/slideshows/james-beard-nominees/1">Spelt Foccacia with Kale, Squash and Pecorino</a>. Spelt is a grain similar in taste to wheat but with a slightly higher protein content. <a href="http://www.foodandwine.com/articles/sophie-dahls-voluptuous-cooking">Sophie Dahl</a>, granddaughter of author Roald Dahl, shares recipes from her new boo. When a group of chefs were asked to lighten their meals, <a href="http://www.foodandwine.com/recipes/roasted-delicata-squash-with-quinoa-salad">Quinoa Stuffed Squash</a> came to be. I cannot say enough good things about the quick-cooking, essential amino acid touting, fluffy grain quinoa! Share your own vegetarian/Lent creations!Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8803713776854595677.post-4412491960571020242010-02-21T21:47:00.005-05:002010-02-21T22:32:19.746-05:00Turkey Time<a style="font-family: georgia;" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_0lBJ729WwEw/S4HxHrYlNPI/AAAAAAAAAkc/OXViqiQGaG0/s1600-h/black+bean+meal.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 200px; height: 150px;" src="http://3.bp.blogspot.com/_0lBJ729WwEw/S4HxHrYlNPI/AAAAAAAAAkc/OXViqiQGaG0/s200/black+bean+meal.jpg" alt="" id="BLOGGER_PHOTO_ID_5440894939047474418" border="0" /></a><span style="font-family:georgia;">I made a delicious, moist black bean turkey burger this evening. The black beans kept this super lean patty moist and flavorful, plus added fiber and stretched my food dollar. The recipe made enough for 2 dinners (1 burger for me, 2 for the husband!) and 2 lunches of leftovers (1 burger each). </span> <span style="font-family:georgia;">You can see that using ground turkey is worth its savings in fat and calories. Although we need unsaturated fat to help our brain develop, protect the heart, reduce inflammation, and keep us full and satisfied, saturated fat is not nece</span><span style="font-family:georgia;">ssary, especially post-workout. Where protein and carbohydrates aid in recovery, a high fat meal will does nothing but replace protein and carb calories, thus slowing recovery. Adding </span><a style="font-family: georgia;" href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2">nutrient dense black beans </a><span style="font-family:georgia;">also packs the burger with complex carbohydrates. High in fiber, B vitamins (which aid in the conversion of carbohydrates into energy and the breakdown of protein), and magnesium (helping reduce muscle cramps), black beans also contain the amino acid tryptophan. Tryptophan is a </span><a style="font-family: georgia;" href="http://en.wikipedia.org/wiki/Tryptophan">precursor to the neurotransmitter serotonin</a><span style="font-family:georgia;">, which is a natural mood enhancer and stabilizer.
<br />
<br /></span><meta name="Generator" content="Microsoft Word 10"><meta name="Originator" content="Microsoft Word 10"><link style="font-family: georgia;" rel="File-List" href="file:///C:%5CDOCUME%7E1%5CMELISS%7E1%5CLOCALS%7E1%5CTemp%5Cmsohtml1%5C01%5Cclip_filelist.xml"><o:smarttagtype style="font-family: georgia;" namespaceuri="urn:schemas-microsoft-com:office:smarttags" name="country-region"></o:smarttagtype><o:smarttagtype style="font-family: georgia;" namespaceuri="urn:schemas-microsoft-com:office:smarttags" name="place"></o:smarttagtype><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if !mso]><object classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id="ieooui"></object> <style> st1\:*{behavior:url(#ieooui) } </style> <![endif]--><style> <!-- /* Style Definitions */ p.MsoNormal, li.MsoNormal, div.MsoNormal {mso-style-parent:""; margin:0in; margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-fareast-font-family:"Times New Roman";} @page Section1 {size:8.5in 11.0in; margin:1.0in 1.25in 1.0in 1.25in; mso-header-margin:.5in; mso-footer-margin:.5in; mso-paper-source:0;} div.Section1 {page:Section1;} --> </style><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman";} table.MsoTableGrid {mso-style-name:"Table Grid"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; border:solid windowtext 1.0pt; mso-border-alt:solid windowtext .5pt; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-border-insideh:.5pt solid windowtext; mso-border-insidev:.5pt solid windowtext; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman";} </style> <![endif]--> <table class="MsoTableGrid" style="border: medium none ; border-collapse: collapse; font-family: georgia;" border="1" cellpadding="0" cellspacing="0"> <tbody><tr style=""> <td style="border: 1pt solid windowtext; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">4 ounce serving</p> </td> <td style="border-style: solid solid solid none; border-color: windowtext windowtext windowtext -moz-use-text-color; border-width: 1pt 1pt 1pt medium; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">Calories </p> </td> <td style="border-style: solid solid solid none; border-color: windowtext windowtext windowtext -moz-use-text-color; border-width: 1pt 1pt 1pt medium; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">Fat (grams)</p> </td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">Ground Beef (80/20)
<br /></p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">240</p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">17</p> </td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">Lean Ground Beef (93/7)</p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">170</p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">8</p> </td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">Ground <st1:country-region><st1:place>Turkey</st1:place></st1:country-region>**</p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">160</p> </td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 110.7pt;" valign="top" width="148"> <p class="MsoNormal">8</p> </td> </tr> </tbody></table> <p style="font-family: georgia;" class="MsoNormal"><o:p> </o:p></p><p style="font-family: georgia;" class="MsoNormal"><o:p>
<br /></o:p></p><p style="font-family: georgia;" class="MsoNormal"><o:p>**Look for lean ground turkey. Not all ground turkey is created equally - just as ground beef comes in different fat content, so does ground turkey. Sometimes the entire turkey, dark meat and skin, can be mixed in, boosting saturated fat content.
<br /></o:p></p>
<br /><ul style="margin-left: 15px; margin-right: 21px; list-style-type: none; font-family: georgia;"><li style="margin-bottom: 7px;"><span style="font-weight: bold;">Black Bean Turkey Burgers</span></li><li style="margin-bottom: 7px;">
<br /></li><li style="margin-bottom: 7px;"><span>1 lb. lean ground turkey</span></li><li style="margin-bottom: 7px;"><span>1 can black beans, drained and rinsed</span></li><li style="margin-bottom: 7px;"><span>1 egg white</span></li><li style="margin-bottom: 7px;"><span>1 Tbls. Worcestershire sauce</span></li><li style="margin-bottom: 7px;"><span>2 cloves roasted garlic</span></li><li style="margin-bottom: 7px;"><span>1/2 tsp. cayenne pepper</span></li><li style="margin-bottom: 7px;"><span>1/2 tsp. ground ginger</span></li><li style="margin-bottom: 7px;"><span>1/2 tsp. cumin</span></li><li style="margin-bottom: 7px;"><span>salt and pepper to taste</span></li><li style="margin-bottom: 7px;"><span>1 egg white</span></li><li style="margin-bottom: 7px;"><span>1/2 -3/4 cup bread crumbs (I used 2-day old Whole Foods wheat-free rye)
<br /></span></li><li style="margin-bottom: 7px;"><span>1/2 cup red onion</span></li><li style="margin-bottom: 7px;"><span>2 ounces brie cheese (optional) **
<br /></span></li></ul><ol><li style="margin-bottom: 7px;">Preheat the oven to 375 degrees.
<br /></li><li style="margin-bottom: 7px;"><span>Coarsely chop the onion and add it to the food processor with the turkey, drained beans, seasoning, egg white, bread crumbs, and garlic.</span></li><li style="margin-bottom: 7px;"><span>Blend until ingredients are evenly distributed.</span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_0lBJ729WwEw/S4H559032dI/AAAAAAAAAkk/B1nf5Wkb7hI/s1600-h/bursting+with+brie.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 200px; height: 150px;" src="http://2.bp.blogspot.com/_0lBJ729WwEw/S4H559032dI/AAAAAAAAAkk/B1nf5Wkb7hI/s200/bursting+with+brie.jpg" alt="" id="BLOGGER_PHOTO_ID_5440904599084456402" border="0" /></a></li><li style="margin-bottom: 7px;"><span>Divide turkey into 10 patties. Place the chunks of brie cheese on half the patties. Top one patty with the other, covering the cheese.
<br /></span></li><li style="margin-bottom: 7px;"><span>Grill 5 minutes each side. Finish them off in the oven for 8 minutes or until cooked through.</span></li><li style="margin-bottom: 7px;"><span>Enjoy with green beans and home-made potato salad. Consider using plain yogurt to substitute some of the mayo in your potato salad. I added a ton of dill, celery, peas, onion, mustard, hot sauce, and salt and pepper to mine.
<br /></span></li></ol>**It is easier to find a part-skim feta or Swiss, which would also fit the flavor profile of this recipe. Can't find 2% or part-skim? Use less or omit the cheese, especially post-workout.
<br /> Unknownnoreply@blogger.com0