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I'm a little thrown off by "cooking methods" at work. Poultry and fish based meals depend on if you have a microwave to REHEAT already prepared dishes, or just a refrigerator/cooler. On the hot side, a chicken breast + sweet potato + broccoli or a salmon filet + brown rice + squash are plates that microwave easily if protein is cut in strips first. Invest in microwave-safe glass or ceramic containers if your plastic isn't BPA free. On the cold side, a tuna pasta salad comes to mind w/ red onion, peas, yellow bell pepper, and vinaigrette. Snack could be a half chicken wrap w/ spinach, shredded carrot, tomatoes, and ranch.
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Such an insightful question! Most people don't consider volume when choosing low Glycemic Index foods or low Glycemic Load meals, but they should. Though counting Carbohydrate grams may not be necessary, it's wise to limit starch+fruit to a maximum of 3-4 "exchanges" per meal. That's quickly met with a cup of beans and large banana. For a whole day, your gut tolerance should guide you as to how much legumes are okay. Having beans at each meal seems excessive and doesn't allow the nutritional benefits of other starches/grains. Variety is key!
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Congrats on a healthy weight, mama! Unfortunately, belly fat can't be targeted with diet, just as you can't "spot reduce" with exercise. To keep from contributing to the problem, stay away from alcohol, salty foods (due to bloating), and high fat items like cheese and fries. Also, keep your water and fiber intake up for a healthy gut.
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For aerobic workouts less than 60 minutes it's fine to have an empty stomach provided you've had a meal 3-4 hours prior (or the night before if exercising first thing in the morning). Now, does consuming carbohydrate inhibit fat burning? If calories are significant, yes to some degree. A large bagel or 16 fl.oz. fruit smoothie is overdoing it. A simple piece of fruit or a few crackers within an hour before cardio is reasonable and may help fuel muscle work. It's the repetitive low-intensity work that stimulates fat burning from muscle and fat stores, a separate metabolic process than carbs go through.
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Simply put, all animal tissue. That is meat of four-legged creatures, eggs, fish and poultry. Cottage-cheese has only 3-4 grams Carb per 1/2 Cup serving. Spinach and broccoli have modest protein with under 5 grams Carb per Cup.
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Do keep light snacks under 150 Calories. For starches like crackers, chips, and cereal, sugar should only make up 1/4 total carbohydrate. Yogurts should have less than 25 gm carbohydrate in 6-8 oz. Try these simple snacks for NO LABEL READING required:
string cheese + piece fresh fruit;
1/4 C hummus + fresh vegetables;
hard cooked egg + 3 pretzel rods. -
Canned beans are great -- just give them a good rinse before adding to rice, salads, soups or pasta. Depending on how it's packaged, seitan (wheat gluten) is easily heated and can be tossed with any number of vegetables in stir-fry. Spinach and broccoli are modest in protein with very low calories. Quinoa and bulgar can be batch cooked and spruced up with onion, peppers, garlic, tomato and basil or cheat and add an herb seasoning or salad dressing (shh).
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The nutritional benefits of lemon juice are due to its flavonoid and Vitamin C content. Digestive benefits are due to its acidity. Metabolic benefits, IF ANY, may be from a combination of the two. Adding FRESH lemon juice, zest and pulp to water and produce certainly makes food more interesting, not to mention the scent is rejuvenating!
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For one-on-one nutritional coaching "Find a Registered Dietitian" at www.eatright.org. If you don't have time for that, I'd recommend writing down all your nutrition-related goals, forming action steps, prioritizing them, then tackling 1-2 each week. E.g. Week 1: order side salad instead of fries; prepare instant oatmeal for breakfast.
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If you have fortified cereal on a regular basis you probably don't need a "multi". Women often lack minerals like calcium, iron, zinc, magnesium that are obtained in dairy, meats, seafood, and legumes. The improvements to health may be subtle in bone density, blood status, organ systems and metabolism.
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Though sodium is targeted in relation to hypertension, a major risk factor for stroke, the focus should be on nutrients that help keep vessels clear and flexible. Omega-3 fatty acids are beneficial at 1,000 mg total EPA/DHA daily. Soluble fiber (as from beans, oats, apples) helps keep LDL levels down. The carotene and flavonoid phytochemicals, found in fruits and vegetables like peppers, broccoli, carrots and apricots, help prevent vascular damage and inflammation.
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"Workout like crazy!" and maintain only 1200 Calories/day for women, 1500 Calories/day for men. Fried potatoes in any form (hash brown, chips, fries) are NOT your friend. Avoid high sodium foods. Instead opt for potassium rich fruits/vegetables like tomato, banana, spinach and sweet potato to keep water weight at bay. Keep lean protein intake up as you don't want to lose muscle.
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Glad you asked! The biggest voids when omitting meat are: the minerals iron and zinc; Vitamin B-12 if fish and eggs are also avoided; and calicum if milk products aren't consumed. Dark leafy green vegetables, nuts/seeds, legumes, dried fruits and whole grains help fill the gap. Specifically, I'd add nori (seaweed), kale, almonds, red beans, edamame, figs and oats. Look for cereals, soymilk or meat analogs fortified with B-12.
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It takes more than just protein to build new tissue. Choose a meal replacement shake that’s close to 300 Calories for a recovery drink. All you need before your workout (assuming normal meal intake) is a small glass of juice to fuel muscle work and stimulate insulin for optimum recovery.
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For weight loss you can shoot for 1500-1800 Calories daily, depending on your level of exercise. What those calories are made of makes a difference – avoid alcohol and added sugars, keep fat moderately low, and get as much fiber as you can. Fill up on 8-10 glasses of fluid daily. Green tea is a dieter’s best friend :)
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Generally speaking, total calories should be made up of 50-60% carbohydrate, 12-20% protein, and 20-30% fat if energy needs are met (weight maintained). Since fat calories are twice that of carbs or protein, the actual volume of fat is small. Nutrition professionals say your plate should be 1/2 fruit and vegetables, 1/4 starch and 1/4 protein with only 1 spoonful added fat.
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A light solution like Propel is acceptable for exercise under an hour. If you tend to have snacks before/after exercise, then you may be fine with water. If you're exercising prolonged, in the heat or sweat profusely, then a Gatorade-type drink would work.
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The best high calorie foods are dried fruits, nuts/seeds, avocado, cheese, and ground beef. Choose the densest option in each food group. For example: granola vs. puffed rice, tortilla vs. bread, whole milk vs. skim, sweet potato vs. green beans. Fried potatoes are associated with weight gain, so chips and fries are okay snacks for you.
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When used properly for strength training, creatine enables the user to lift more weight or perform more repetitions. The increased work stimulates muscle growth! Creatine usage has been associated with side effects including stomach pain, nausea, diarrhea, water weight gain, and muscle cramping. Don't use if you have kidney problems or diabetes.
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For brevity, I can tell you 1 recipe Zucchini Boats: cut large zucchini lengthwise and scoop out center, lightly saute in olive oil w/ eggplant and onion, mix with 2 Tb sunflower seeds and 1/4 C each cottage cheese & cooked brown rice, refill "boats" and bake 350 F for 20 min. Season to taste. Check out these websites with recipes: vegetariannutrition.net, vegetariantimes.com, and vegkitchen.com
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