http://sweat365.com/forum/ Forums Tag: Nutrition en Fri, 21 Nov 2008 05:13:06 +0000 http://sweat365.com/forum/topic/552#post-2310 Thu, 25 Sep 2008 12:39:02 +0000 Kate 2310@http://sweat365.com/forum/ <p>Look into <a href="http://en.wikipedia.org/wiki/Hemp">Hemp Protein</a>. I use <a href="http://nutiva.com/products/0_protein.php">Nutiva</a>. It has a good amount of protein and fiber. Hemp is also the only complete vegetable protein with all 21 amino acids. I used to use whey (with no chemicals added - just plain), but I am gravitating towards more vegetables than meats in my diet. </p> http://sweat365.com/forum/topic/552#post-2304 Wed, 24 Sep 2008 04:25:39 +0000 cquigsrunner 2304@http://sweat365.com/forum/ <p>I'm not sure if this site helps, but there's a list of high protein foods, and examples of protein in vegetables and wheats at the bottom...<br /> <a href="http://www.weightlossforall.com/protein_content_from_good_source.htm" rel="nofollow">http://www.weightlossforall.com/protein_content_from_good_source.htm</a> </p> http://sweat365.com/forum/topic/552#post-2303 Wed, 24 Sep 2008 04:21:31 +0000 cquigsrunner 2303@http://sweat365.com/forum/ <p>Any tofu is really good for you. In fact, some people argue that it's better than the real meats, because it's lower in fat content. The main reason that a lot of veg. sources of protein aren't as good is because of the lack of amino acids. I'm not sure how strict of a vegetarian you are, but cheeses/yogurts/eggs all have some of these amino acids. Also, you can consider oils that contain Omega3 to help boost (it's usually found in fish).</p> <p>I was a vegetarian for 6 years. I know how hard it can be. I eventually gave it up so that I could train healthy. </p> http://sweat365.com/forum/topic/552#post-2302 Wed, 24 Sep 2008 03:50:39 +0000 horsefly 2302@http://sweat365.com/forum/ <p>Is there anyone here that has experience with being a vegetarian and eating right for strength training? I'm not a fan of protein powders, so I really want to get it all from food. I'm constantly reading that you should eat protein, protein, protein for building muscle, but I know that most vegetarian sources of protein aren't complete proteins. Which ones should I eat? When and how much? Any help, greatly appreciated. </p> http://sweat365.com/forum/topic/283#post-2187 Fri, 22 Aug 2008 00:06:34 +0000 msteechur 2187@http://sweat365.com/forum/ <p>Oh, and while we're sharing, I have a pre-workout "muffin" I make that could easily be taken with you on a bike ride or run as they are pretty dense. I just put them in muffin tins and let them bake in a toaster oven while I get ready. They're VERY simple.</p> <p>1/2 small banana (the mushier the better)<br /> 1/2 cup rolled oats<br /> 1-2 Tbs ground flax seed (although I'm going to try the popped)<br /> 1 tsp or so pumpkin pie spice (or equivalent)<br /> 1/4 tsp baking powder<br /> 1/4 tsp baking soda<br /> 1-2 egg whites<br /> a few cranberries, berries, cherries, etc. (dried) for some flavor snap</p> <p>Mush bananas, mix in dry stuff, toss in whites, feed yolks to dogs begging at your feet. Bake at 350 for 15 minutes while you get ready for your run. Make coffee. Let cool. Eat while reading your favorite running-related book (Marathon Woman is what I'm reading right now).</p> <p>Options:<br /> Replace banana with about 1/4 cup pumpkin (healthier than healthy...good stuff), add a bit of sweetener and a pinch of salt.</p> <p>Toss in some nuts.</p> <p>Bounce a few chocolate chips in (I poke them into the middle for a little surprise)</p> <p>Bake as bars and take along for a ride. If you overcook them a bit you can get them crispy.</p> <p>Pop some millet or try other grains. </p> <p>These don't really taste like "muffins" as much as a really good hearty...almost like a breakfast cookie, but not the "we just pretend we're healthy but really are junk food in disguise" type breakfast cookies. I like them because they're VERY easy (whip it up in less than 5 minutes, allowing time to trip over dogs three times), are easy on my stomach before a race, have good staying power, yet don't fill me up to the point they feel heavy on the stomach. They actually started as oatmeal banana pancakes, but I kept burning the little buggers so I bought a toaster oven and started baking them. Since it has a timer, no more burned banana pancakes. (Alas, no more Jack Johnson song going through my head the entire time either.)</p> <p>Tory<br /> <a href="http://www.journey-fitness.com" rel="nofollow">http://www.journey-fitness.com</a> </p> http://sweat365.com/forum/topic/283#post-2185 Thu, 21 Aug 2008 23:58:45 +0000 msteechur 2185@http://sweat365.com/forum/ <p>Those look REALLY healthy Moe. If you want to get a nutrition breakdown, you can get a free account at <a href="http://www.recipezaar.com" rel="nofollow">http://www.recipezaar.com</a> and enter them in. In a few days they'll let you know your recipe has been figured out and you can go check out the nutrition breakdown. If you don't want to or don't feel comfortable doing that, and wouldn't mind if I put it in my Recipezaar account, I could do it for you. (I didn't want to be presumptuous.) Then when the breakdown comes in I can post it here.</p> <p>My email is tory at journey-fitness.com</p> <p>Tory<br /> <a href="http://www.journey-fitness.com" rel="nofollow">http://www.journey-fitness.com</a> </p> http://sweat365.com/forum/topic/283#post-2090 Tue, 05 Aug 2008 13:16:56 +0000 jdkcubed 2090@http://sweat365.com/forum/ <p>An amazing taste change -- EASY. I often mix my own granola from all types of grains at my local health food store. And if you want to add a crunchy, nutty taste to you energy bars (granola) add "Popped Flax Seeds".<br /> 1 tbsp flax seeds in a small custard dish or coffee cup (MUST be glass orceramic plastic will melt!!) cover with paper towel microwave 35 secs. SHAKE then microwave another 45 secs or until "popping" slows down (just like popcorn). Be care they are HOT so leave them cool uncovered (so the steam escapes) when cool add to your bars - amazing flavor. microwaves vary, so will popping times. </p> http://sweat365.com/forum/topic/346#post-2063 Mon, 28 Jul 2008 01:39:03 +0000 jeannie 2063@http://sweat365.com/forum/ <p>I love food as well and even though I eat fairly healthy, really pretty good, I refused to diet. Recently my knees have been totally out of sorts and I need to drop 15 pounds. Used to I could run a few days and be thin, now, it does not even move the scales, thus the calorie issue. How does one come to terms with eating very little? </p> http://sweat365.com/forum/topic/346#post-1744 Sun, 22 Jun 2008 18:18:26 +0000 chapman5410 1744@http://sweat365.com/forum/ <p>I know one thing that really helps me is just not to keep that stuff around. Some times after a long ride all I want is some ice cream, but if I dont have any ice cream or choclate bars, or "junk food" i usually settle that craving with an orange or some trail mix. One of the best ways I have found to achieve a goal is surround myself with things or people that help or support me with that goal. </p> http://sweat365.com/forum/topic/346#post-1743 Sun, 22 Jun 2008 03:55:22 +0000 cbsfitness 1743@http://sweat365.com/forum/ <p>One tool often used in behavior modification of eating is to create a chain. In each link write the trigger or stimulus for the food binge and the result. </p> <p>For example: Link one: I am watching TV. Link 2: A food ad comes on, link3: I get up and snag that small bag of M&#38;Ms link 4: I sit and eat it Link 5 I am now bored of TV link 6: I eat several more bags of M&#38;Ms. </p> <p>Become aware of your triggers and try to short circuit them:Break the chain of behavior. Find solutions that work for you. </p> <p>Mindful eating. </p> http://sweat365.com/forum/topic/346#post-1595 Tue, 27 May 2008 15:33:04 +0000 slatz 1595@http://sweat365.com/forum/ <p>It also might help to not think of it as so much of an addiction. It's eating, not shooting heroine. If you 'cure' your food addiction, you die. What you're looking for is a better relationship with that food, even if the real problem comes down to something that is more approximate with an addiction to some foods.</p> <p>There's no one method. Tracking is good, because it sees how it affects your performance in terms of working out. Looking at it like your training, and accepting that it will take small degrees and soft changes can help. Short (short!) fasts can work to hit the reset on your food-mind relationship. If it's primarily junk food and sweet snacks that are doing you in, either commit to not having them around or try to find healthier alternatives.</p> <p>To wit, a lot of times, you're not really craving the ____ as craving something, some sort of food experience. You can reduplicate that experience in healthier manners. </p> http://sweat365.com/forum/topic/346#post-1268 Sat, 29 Mar 2008 18:06:22 +0000 Kate 1268@http://sweat365.com/forum/ <p>I have found that with myself, the more I think about nutrition and my diet, the more I tend to have binges on sweets and other junk foods. When I relax, give myself the ability to choose those foods as an extra snack occasionally, I am able to eat better. Also, when I am training for a race, I realize how those foods bother my stomach or performance, therefore the race motivates me to eat things to enhance my workouts.</p> <p>I also try not to read too many blogs/websites about people who are obsessed with diet/nutrition. Sometimes that can make me feel whacky and overeat too. </p> http://sweat365.com/forum/topic/346#post-1264 Thu, 27 Mar 2008 15:43:09 +0000 Lindsey 1264@http://sweat365.com/forum/ <p>I really enjoy exercise and look forward to my workouts. My problem is the nutrition part. I know what I should be eating and what I should stay away from but that doesn't stop me from binging on the sweets and just junk food in general. This has been really frustrating because this keeps me from meeting my fitness goals and from loosing the 40 lbs that I am trying to loose by July. Any ideas and feedback is welcome! </p> http://sweat365.com/forum/topic/337#post-1256 Tue, 25 Mar 2008 13:23:46 +0000 garyd 1256@http://sweat365.com/forum/ <p>Want to see irony... I just checked out the link to Bob Seebohar that I just used... and it is a link to a sport nutrition product site.</p> <p>I guess he isn't on the less processed bandwagon that the Paleo authors suggest. As a complete side-note, Bob Seebohar has his degrees from Colorado State the same place that one of the authors of Paleo Diet for Athlete's teaches. I wonder if they've worked together..... </p> <p>Not that this reply helps answer your question at all. Just seems intellectually honest to point this out. </p> http://sweat365.com/forum/topic/337#post-1255 Tue, 25 Mar 2008 13:17:50 +0000 garyd 1255@http://sweat365.com/forum/ <p>I think the authors of this book would suggest to stay away from anything that is processed... at least as much as possible. That seems a little basic and too simple of response or advice, but I have found that when I can try and do that one thing myself, my eating habits are highly improved.</p> <p>My suggestion might be this little bit of addition, many runners suggest "x"* to help you out with your workouts. My thought is that we don't have to live on sports drinks and sports bars. They can be helpful in the right times and places.... </p> <p>... but don't use exercise as an excuse to eat poor food choices "because you can."</p> <p>One of the best ways that I heard this phrased was by <a href="http://www.firstendurance.com/erb.html#seebohar">Bob Seebohar</a> when he said to - eat to fuel your exercise, don't eat what you want because you exercise (that is a paraphrase... check out his nutritional periodization ideas for more).</p> <p>* x being any of the thousands of food products we are told will make us a faster runner, better athlete, etc. </p> http://sweat365.com/forum/topic/337#post-1253 Sun, 23 Mar 2008 21:40:06 +0000 talara 1253@http://sweat365.com/forum/ <p>I am trying to start back up training, again and I was woundering what kind of foods should i stay away from as a runner? </p> http://sweat365.com/forum/topic/337#post-1226 Fri, 14 Mar 2008 18:38:12 +0000 garyd 1226@http://sweat365.com/forum/ <p>It seems like nutrition is a big theme in the books that I'm reading lately, so I wanted to share one of the books that I have really enjoyed. I read it a couple years ago, but have went back to it several times. </p> <p>The title of the book is "Paleo Diet for Athletes". It is written by Cordaine and Friel. Friel is the same guy who wrote the Triathlete's Training Bible (and other bible training books).</p> <p>The reason that I think it is worth bringing up now again is due to the last couple books that I've talked about, In Defense of Food and Omnivore's Dilemma. These books all talk about how we need to get back to the "basics" in one way or another. Primarily by getting away from processed foods.</p> <p>The one thing that is nice about the Paleo book is that it addressed the needs of the endurance athlete and how you can modify the "basics" to compliment your training.</p> <p>They specifically break the nutritional needs into 4 phases focused around the time of the workout. Pre,during,immediate after, recover long term after. </p> <p>I have discussed some of these things before in some of my nutritional poor times and searching for "the light" - <a href="http://www.ditschfitness.com/garyblog/2006/05/nutritional-and-dietary-changes-update.html">Nutritional Changes and Sources</a>.</p> <p>It is interesting to go back and see what I was talking about 2 years ago. Because I'm at that point again right now (not quite as much junk now, but I am a little heavier?)</p> <p>Last thought: I hate the idea of "diet". Read the book with an idea of lifestyle and choices and forget the diet mentality. </p> http://sweat365.com/forum/topic/318#post-1151 Tue, 26 Feb 2008 16:10:35 +0000 Kate 1151@http://sweat365.com/forum/ <p>Thanks for starting this thread Gary. I found what I learned from the book to be inspiring and also empowering. We all know how to eat and survive, but we've been given messages since birth now of what to eat, when, how and why.</p> <p>We've been sold on thousands of ideas, diets and the like. Our mom's have been too, that is why we've gone so far down this pike. I have been truly inspired by Pollan's suggestion: "Don't eat food that your great-great-grandmother wouldn't recognize as food." I think 90% of what I've eaten just this year in January my great-grandma wouldn't recognize!</p> <p>The book gives some practical tips in the last third. My husband asked if there wasn anyone writing to counter this author and I told him: "The whole food industry counters what he states."</p> <p>It's almost like Pollan's book comes out with the idea that, gee we should be eating whole, natural, unprocessed foods. Just like so many people know we should exercise for our health, but rarely do people do it. (Obviously our community is a big exception to the rule!) It's just sad to see so many people that buy into the diet ideas, instead of spending that money on better quality food. It's a shame that everyone does not have the same available option to education and also its a shame that we have to be so educated about what to eat of all things! This should come naturally!</p> <p>I just found the book to dispell many myths about our diets. I shouldn't have had to read a book to explain this to me, it should have been ingrained in my mind naturally that fruits, veggies and occasional meats were what food really is. I love how Pollan talks about how we can't trust our instincts anymore, because of food colors, additives, scents, smells, etc... They have engineered an entire industry to trick our senses! This makes big money for some while the rest of us get sick and are stuck in hospitals with no healthcare.</p> <p>I am interested to read what others think and if it has changed anyone's ways of eating. I have found in the past week that I have eaten more natural, whole foods and have had better energy, digestion and even moods. I basically try to eat anything that doesn't have a healthy claim, and even found having an orange at night to kill my sweet tooth tasted really good! That's a first for me! (I'm a big chocaholic!) </p> <p>I just wish so many others would realize these things and not fight the idea. My husband isn't really on board, but he's learning about it slowly. Over time, he'll understand I hope. I also look at any health report, study or claim with a lot more skepticism than I did before. Don't forget to read the fine print of who actually funded the study! </p> <p>Ohhh... and I'll stop now, but one last thing... I saw ads this week in a magazine that showed POTATO CHIPS as a HEALTH FOOD!! Lays advertises that their chips are from the good earth, showing healthy potatoes and children frolicking in a field. It claims they are natural, healthy and full of vitamins/omega-3's... I'd rather eat the potato mashed, or baked the slices myself! </p> http://sweat365.com/forum/topic/318#post-1149 Tue, 26 Feb 2008 15:42:55 +0000 garyd 1149@http://sweat365.com/forum/ <p>So I read Omnivore's Dilemma and since then I have considered picking up Micheal Pollen's follow up book, In Defense of Food. I have had a couple people tell me good things about it, then the other day Kate wrote a post titled:</p> <p><a href="http://kate.sweat365.com/2008/02/20/real-food-tastes-good/">Real Food Tastes Good</a></p> <p>It lead us to discuss the book briefly, so I finally went out that night and bought the book. I am only through the first third, but it is already creating a lot of discussion with my clients and ideas within my head.</p> <p>There is one thing that we often forget and that is where and why the science behind our ideas come from. (Believe it or not the researchers do have financial interests in their studies but that's another subject.) Nutrition is no different. I find it incredibly interesting that as a culture we look to our government to tell us how and what to eat. Often we don't even know it... </p> <p>Right now Pollen is discussing why our popular culture developed fat phobias... which lead to large of amounts of trans fats in our food supply.... which is now being taken out of foods and in New York City (among others I imagine) we are looking to our government again to help remove the trans fats from our foods.</p> <p>Pollen calls this whole scenario "nutritionism" - as an individual that has many nutrition courses under my belt at the undergraduate and graduate level, I can understand why nutritionism is so attractive. If the population is confused about what to eat, then they'll seek help... surprise, that could just happen to be me or a Registered Dietician that I may refer them to.</p> <p>I'll update this thread as I keep reading, but wanted to share some thoughts early on.</p> <p>[side note] Just in the time of typing this, I have seen two related issues on CNBC. One - High brass at Heinz talking about all the new Katchup products they are putting out and Two - a story about if govt. or private industry should be in control of food safety.... when a culture's food supply is so controversial, it creates scary scenarios for me. [end note] </p> http://sweat365.com/forum/topic/306#post-1137 Sun, 24 Feb 2008 00:26:36 +0000 mtbman1 1137@http://sweat365.com/forum/ <p>I am indebted to garyd for the recommendation of this book. It's wonderful and funny too. Everyone who sees the book title is immediately very interested. </p>