How Much Protein & Carbs Do Runners Need?
Athletes need more carbohydrates and protein than sedentary people because of increased needs for energy and muscle tissue replacement. Runners, like all endurance athletes, must eat a diet that consists mostly of carbohydrates such as whole grains, vegetables and fruits. According to nutrition specialists at Colorado State University, a diet with up to 70 percent carbs for three days before a marathon or other endurance race may be beneficial. Runners don’t need quite as much protein as strength-training athletes, but their need for protein is greater than the average person's.
Calories
To determine how much protein and carbs you to eat each day, figure out your body’s caloric needs. Runners need an adequate amount of energy to perform their best. If you don’t consume enough calories each day, you may limit your overall performance. Calories come from carbs, protein and fats. According to the 2010 Dietary Guidelines for Americans, active men and women may need to consume as much as 3,200 or 2,400 calories per day, respectively. Your specific needs may vary, so consult your doctor or dietitian.
Carbs
According to the International Association of Athletics Federations, runners who exercise at a moderate pace on a regular basis need about 5 grams to 7 grams of carbs per kilogram of body weight per day. Divide your weight in pounds by 2.2 to convert to kilograms. If you exercise at a vigorous pace, or you run for long distances that take over an hour, your body may need 7 to 10 grams of carbs per kilogram of body weight per day. These amounts will provide your body with an adequate amount of carbs to fuel the recovery process following a race or training session. Carbs convert to glycogen, the body’s main source of energy, once digested and absorbed.
Protein
Protein supplies your body with smaller amounts of energy when you run compared to carbs. However, it’s a vital nutrient necessary for muscle recovery. According to Colorado State University, endurance athletes may benefit by consuming 1.2 to 1.4 grams of protein per kilogram of body weight per day. For example, a 150-pound runner would need about 82 to 95 grams of protein per day. Consume protein in small amounts throughout the day to improve absorption.
Meals
A pre-event meal that contains protein and easily digestible carbohydrates can help prepare your body for the upcoming work. A sample meal may include 2 ounces of chicken, one piece of fruit and two pieces of bread. Consume a similar meal one to three hours before training. After a run, it’s important to refuel your body within 30 minutes, according to Colorado State University. You can consume a snack rich in carbs and protein, such as a peanut butter and jelly sandwich or glass of chocolate milk. Another option is to consume a protein shake after you work out, but check with your doctor before using protein supplements.
Tuesday, September 20, 2011
Friday, September 2, 2011
Fruit - A healthy alternative to junk food
The contents of fruit
As the interest in nutrition increases and people are getting more and more conscious about what they eat, the interest in fruit and its contents also grows. But we still don't know that much about fruit and there is much to discover about the substances that fruit contains. We know it is healthy for us, and that people who are sick can be cured by a diet of raw fruits and vegetables. Even cancer can sometimes be cured by this diet but which substances fruit contains is a mystery. That a human being can live healthily on fruit alone has been proven by the fruitarians, they only consume fruit.
On this page we treat the following subjects:
Water in fruit;
The burning process & sugar in fruit;
Proteins.
Health:
Why fruit?
Sugar
Health food
Unhealthy food
Guava
Olive oil
Water in fruit
Planet earth is covered with water for 70%. The human body consists of 80% of water. So what should humans eat: food that contains 80% water.
If you think about it, it is very logical to have food that contains much water. Al right, you say, then I just drink 8 to 12 glasses of water each day, so I can have as much food that doesn't contain much water as I want. Bad luck, this won't work. You cannot cleanse your body by flooding it with water. Instead of drowning your body, you only have to eat food that is rich in water: fruit, fruit juices and vegetables are the nutrition that fit this definition.
Why is it better to consume food that has lots of water in it?
All the fixed substances that you consume have to be digested. A steak for instance can take 8-10 hours to digest, while a fruit salad only takes about 30 minutes! If you squeeze the fruit salad and drink the juice, your body can integrate the nutritious elements even faster. In this way your body can use its energy for other purposes than digesting. For example thinking or detoxifying.
Let's take a closer look at how our body extracts energy from food.
The burning process & sugar in fruit
Everything you eat or drink has to be digested to extract the energy from it.
Your body can extract energy from food in two ways:
Burning with oxygen, for sugar and fat (fruit);
Burning without oxygen, for proteins (meat/dairy).
- Burning with oxygen,for sugar and fat (fruit)
The energy fruit contains is in the form of sugars (glucose). Your body can easily turn this glucose into energy by using oxygen. When the body burns the sugars with the help of oxygen there are waste products produced.
The waste products of this chemical reaction are water and carbon-dioxide. Your body can use the water and disposes of the carbon-dioxide through the lungs by breathing.
It is a very quick, clean and easy way to extract energy.
Your body does an excellent job: it extracts 50% of the energy. A combustion engine about 10 to 20%, the rest is lost through heat.
Fruit juice takes only about 15 minutes and raw fruit about 30 minutes to digest!
- Burning without oxygen, for proteins (meat/dairy)
Proteins are burnt in a different way. The energy that for instance meat, milk and dairy contain consists of proteins and animal fat. The largest part consists of proteins and the conversion of proteins into energy is more difficult and costs more energy than the conversion of sugar and fat into energy.
When the body burns proteins other waste products are produced than with the burning of sugars. The waste product of the burning-process without oxygen is ammonia which is connected with carbon-dioxide and forms the less toxic ureum which is excreted by the kidneys. It's a more cumbersome way to extract energy.
A steak can take up to 8 or 10 hours to digest, especially when eaten in combination with potatoes. In comparison to fruit (30 minutes) a lot of energy is lost to the digestion of proteins and this means that you can't use that energy for other things. Thinking or the disposing of toxins for example.
Proteins
When it comes to fruit and vegetables people tend to say: "But what about my proteins? I need them." We all know that we need proteins, because proteins are an important building material for our cells. We also know that meat, dairy and eggs contain many proteins, so we say that we have to eat meat, dairy and eggs to stay healthy.
We have three arguments that prove that the human body doesn't need that much proteins:
The fruitarians;
Babies;
Amino acids.
- The fruitarians
The vegetarians (no meat), vegans (no animal products) and fruitarians (only fruit) do not consume food that contain many proteins. They live a healthy life without big doses of proteins and look younger too!
Proteins are important though and the best source of protein is from the same raw fruits and vegetables that provide all the other nutrients: vitamins, minerals, enzymes and carbohydrates. Although fruit and vegetables contain less proteins than other nutrition, about 15 to 20 times less than for instance meat, the best way to get all these nutrients, including protein, is to eat a well-balanced variety of fresh, raw fruits and vegetables.
For the exact amount of proteins in fruit see: contents of fruit.
Babies
When a baby is lucky enough to receive the most natural food it can get babies will be breast fed for the first three to twelve months of their lives. Mother milk contains not only the necessary nutritional elements but also protects the child against allergies and infections. It consists only of about 1% of proteins though proteins are the most important material for building cells! Babies grow lots of cells so obviously it's not necessary to obtain much of proteins for the cell-building process. Fruit also only consists of 1% of proteins and that is obviously enough proteins for a human to obtain the amino acids required for building the cells. Fruit doesn't contain much proteins but has everything in it to make fully grown humans and babies grow.
Amino-acids
Proteins consist of amino acids and our body uses 20 different amino-acids. There are 8 amino-acids that our body cannot produce itself. They are called the essential amino-acids and our bodies have to obtain them through nutrition. There are many fruits and vegetables that contain all of the eight essential amino acids in the single fruit or veg. This means that it's not necessary to consume animal products to obtain the proteins that contain the essential amino acids our body needs. The following fruits and vegetables contain all 8 essential amino acids:
-Fruits: Bananas, tomatoes, cucumbers.
-Vegetables: Potatoes, sweet potatoes, carrots (also good for the memory), corn, cabbage, cauliflower, brussels sprouts, okra, peas, summer squash and kale.
As the interest in nutrition increases and people are getting more and more conscious about what they eat, the interest in fruit and its contents also grows. But we still don't know that much about fruit and there is much to discover about the substances that fruit contains. We know it is healthy for us, and that people who are sick can be cured by a diet of raw fruits and vegetables. Even cancer can sometimes be cured by this diet but which substances fruit contains is a mystery. That a human being can live healthily on fruit alone has been proven by the fruitarians, they only consume fruit.
On this page we treat the following subjects:
Water in fruit;
The burning process & sugar in fruit;
Proteins.
Health:
Why fruit?
Sugar
Health food
Unhealthy food
Guava
Olive oil
Water in fruit
Planet earth is covered with water for 70%. The human body consists of 80% of water. So what should humans eat: food that contains 80% water.
If you think about it, it is very logical to have food that contains much water. Al right, you say, then I just drink 8 to 12 glasses of water each day, so I can have as much food that doesn't contain much water as I want. Bad luck, this won't work. You cannot cleanse your body by flooding it with water. Instead of drowning your body, you only have to eat food that is rich in water: fruit, fruit juices and vegetables are the nutrition that fit this definition.
Why is it better to consume food that has lots of water in it?
All the fixed substances that you consume have to be digested. A steak for instance can take 8-10 hours to digest, while a fruit salad only takes about 30 minutes! If you squeeze the fruit salad and drink the juice, your body can integrate the nutritious elements even faster. In this way your body can use its energy for other purposes than digesting. For example thinking or detoxifying.
Let's take a closer look at how our body extracts energy from food.
The burning process & sugar in fruit
Everything you eat or drink has to be digested to extract the energy from it.
Your body can extract energy from food in two ways:
Burning with oxygen, for sugar and fat (fruit);
Burning without oxygen, for proteins (meat/dairy).
- Burning with oxygen,for sugar and fat (fruit)
The energy fruit contains is in the form of sugars (glucose). Your body can easily turn this glucose into energy by using oxygen. When the body burns the sugars with the help of oxygen there are waste products produced.
The waste products of this chemical reaction are water and carbon-dioxide. Your body can use the water and disposes of the carbon-dioxide through the lungs by breathing.
It is a very quick, clean and easy way to extract energy.
Your body does an excellent job: it extracts 50% of the energy. A combustion engine about 10 to 20%, the rest is lost through heat.
Fruit juice takes only about 15 minutes and raw fruit about 30 minutes to digest!
- Burning without oxygen, for proteins (meat/dairy)
Proteins are burnt in a different way. The energy that for instance meat, milk and dairy contain consists of proteins and animal fat. The largest part consists of proteins and the conversion of proteins into energy is more difficult and costs more energy than the conversion of sugar and fat into energy.
When the body burns proteins other waste products are produced than with the burning of sugars. The waste product of the burning-process without oxygen is ammonia which is connected with carbon-dioxide and forms the less toxic ureum which is excreted by the kidneys. It's a more cumbersome way to extract energy.
A steak can take up to 8 or 10 hours to digest, especially when eaten in combination with potatoes. In comparison to fruit (30 minutes) a lot of energy is lost to the digestion of proteins and this means that you can't use that energy for other things. Thinking or the disposing of toxins for example.
Proteins
When it comes to fruit and vegetables people tend to say: "But what about my proteins? I need them." We all know that we need proteins, because proteins are an important building material for our cells. We also know that meat, dairy and eggs contain many proteins, so we say that we have to eat meat, dairy and eggs to stay healthy.
We have three arguments that prove that the human body doesn't need that much proteins:
The fruitarians;
Babies;
Amino acids.
- The fruitarians
The vegetarians (no meat), vegans (no animal products) and fruitarians (only fruit) do not consume food that contain many proteins. They live a healthy life without big doses of proteins and look younger too!
Proteins are important though and the best source of protein is from the same raw fruits and vegetables that provide all the other nutrients: vitamins, minerals, enzymes and carbohydrates. Although fruit and vegetables contain less proteins than other nutrition, about 15 to 20 times less than for instance meat, the best way to get all these nutrients, including protein, is to eat a well-balanced variety of fresh, raw fruits and vegetables.
For the exact amount of proteins in fruit see: contents of fruit.
Babies
When a baby is lucky enough to receive the most natural food it can get babies will be breast fed for the first three to twelve months of their lives. Mother milk contains not only the necessary nutritional elements but also protects the child against allergies and infections. It consists only of about 1% of proteins though proteins are the most important material for building cells! Babies grow lots of cells so obviously it's not necessary to obtain much of proteins for the cell-building process. Fruit also only consists of 1% of proteins and that is obviously enough proteins for a human to obtain the amino acids required for building the cells. Fruit doesn't contain much proteins but has everything in it to make fully grown humans and babies grow.
Amino-acids
Proteins consist of amino acids and our body uses 20 different amino-acids. There are 8 amino-acids that our body cannot produce itself. They are called the essential amino-acids and our bodies have to obtain them through nutrition. There are many fruits and vegetables that contain all of the eight essential amino acids in the single fruit or veg. This means that it's not necessary to consume animal products to obtain the proteins that contain the essential amino acids our body needs. The following fruits and vegetables contain all 8 essential amino acids:
-Fruits: Bananas, tomatoes, cucumbers.
-Vegetables: Potatoes, sweet potatoes, carrots (also good for the memory), corn, cabbage, cauliflower, brussels sprouts, okra, peas, summer squash and kale.
Thursday, September 1, 2011
Forget the chips and dip try red grapes for your healthy snack choice
Red Grapes Health Benefits
After the nutritional details, let us look at the various red grapes health benefits. I am sure you have heard that a glass of red wine is good for your heart. What you have heard is true. As you know, red wine is made from red grapes. All the nutritional value of the grapes make red wine good for your heart. So, how is red wine good for you? These grapes contain a lot of flavonoids and if the color of the grapes is strong, the stronger is the amount of flavonoids in them. These flavonoids include two chemical compounds which are called as quercetin and resveratrol. These chemicals help in reducing the formation of blood clots and also reduce the thickening of the blood platelets. This decreases the chances of heart attacks in human beings. Another red wine benefit is the reduction of the bad cholesterol in the blood. Red grapes also help in protecting the heart from fatty foods.
In addition to these, there are several other red wine benefits for the heart. After eating grapes, the nitric oxide levels in the blood increases. This is good as nitric oxide is responsible for reducing the blood clots in the body. Consumption of grapes and red wine has also proved to regulate the supply of oxygen to the heart, through the blood. The heart muscles are said to become healthy because of the grapes. There is a significant decrease in the blood pressure too as red grapes help to regulate the levels of blood pressure in human beings. There is also an increase in the levels of antioxidants and vitamin E in the body. These help in keeping the body energized. The huge amount of minerals and vitamins in these grapes help in detoxification of the body.
After the nutritional details, let us look at the various red grapes health benefits. I am sure you have heard that a glass of red wine is good for your heart. What you have heard is true. As you know, red wine is made from red grapes. All the nutritional value of the grapes make red wine good for your heart. So, how is red wine good for you? These grapes contain a lot of flavonoids and if the color of the grapes is strong, the stronger is the amount of flavonoids in them. These flavonoids include two chemical compounds which are called as quercetin and resveratrol. These chemicals help in reducing the formation of blood clots and also reduce the thickening of the blood platelets. This decreases the chances of heart attacks in human beings. Another red wine benefit is the reduction of the bad cholesterol in the blood. Red grapes also help in protecting the heart from fatty foods.
In addition to these, there are several other red wine benefits for the heart. After eating grapes, the nitric oxide levels in the blood increases. This is good as nitric oxide is responsible for reducing the blood clots in the body. Consumption of grapes and red wine has also proved to regulate the supply of oxygen to the heart, through the blood. The heart muscles are said to become healthy because of the grapes. There is a significant decrease in the blood pressure too as red grapes help to regulate the levels of blood pressure in human beings. There is also an increase in the levels of antioxidants and vitamin E in the body. These help in keeping the body energized. The huge amount of minerals and vitamins in these grapes help in detoxification of the body.
Wednesday, August 31, 2011
I know why I run - What makes you run?
You need to find your own reasons to run. There are many obvious reasons, health benefits, weight loss etc but only you can decide, because if you dont have a good reason to run you won't stick with it. If it's for the aforementioned reasons, they are not enough, any form of exercise will accomplish that. and maybe thats what you need, a variety, and running can be part of it. Running, especially competitive running, needs some other motivating factors. You can run recreationally to meet new people and exercise. You can race for new challenges and a sense of accomplishment (and charity reasons). It should be an inner drive reason.
Personally I run because I love running on city streets. I love the challenge of pushing myself and finding out how far I can go. It's also a form of stress relief and I enjoy the runner's high afterwards.
In running you are ultimately dependent only on yourself. It is your own discipline that makes you run, and that provides the benefits you reap. Running will increase your pride in yourself, and improve your relationship with your body. You will surprise yourself with your capabilities and reserves, achieve more than you thought possible.
Running gives you time to yourself. Even running with others you are essentially alone. You will be more in contact with the world around you, in all weathers and all lights, and more with yourself. Running gives you a space to yourself, a time to think, to muse, an active form of meditation. I originally started running for health reasons, I now run for all of the aforementioned reasons.
Running is the classical road to self-consciousness, self-awareness and self-reliance. Independence is the outstanding characteristic of the runner. I'm learning the harsh reality of my physical and mental limitations when I run. I've learned that personal commitment, sacrifice and determination are one of my means to betterment. I get my promotion through self-conquest.
Personally I run because I love running on city streets. I love the challenge of pushing myself and finding out how far I can go. It's also a form of stress relief and I enjoy the runner's high afterwards.
In running you are ultimately dependent only on yourself. It is your own discipline that makes you run, and that provides the benefits you reap. Running will increase your pride in yourself, and improve your relationship with your body. You will surprise yourself with your capabilities and reserves, achieve more than you thought possible.
Running gives you time to yourself. Even running with others you are essentially alone. You will be more in contact with the world around you, in all weathers and all lights, and more with yourself. Running gives you a space to yourself, a time to think, to muse, an active form of meditation. I originally started running for health reasons, I now run for all of the aforementioned reasons.
Running is the classical road to self-consciousness, self-awareness and self-reliance. Independence is the outstanding characteristic of the runner. I'm learning the harsh reality of my physical and mental limitations when I run. I've learned that personal commitment, sacrifice and determination are one of my means to betterment. I get my promotion through self-conquest.
Sunday, August 28, 2011
5 Easy, Low-Fat Cooking Methods and Recipes
Broiling
Why do it: Because it doesn't require cooking oil, broiling is a great way to cook healthfully. It works particularly well with thin, lean cuts of meat like chicken cutlets, thin cuts of pork, and fish, which cook through before they dry out. Low-fat cuts sometimes lack flavor, so you may want to compensate by using a marinade, a glaze, or a spice paste (try hoisin sauce or rice vinegar). A plus: Less than 10 minutes of a broiler's intense heat creates something that's too often lacking in low-fat cooking―a crispy crust.
What you need: A broiler pan. It has two parts: a slotted tray and a pan the tray rests on. The slots siphon off any fat that drips off the food. If you don't have a broiler pan, you can place a wire rack on a rimmed baking sheet. To avoid hours of soaking and scrubbing, line the pan or sheet with foil.
Tip: To reinforce the flavor of the marinade or glaze, baste the food frequently during broiling using a pastry brush or a paintbrush (a new one, of course). If you're serving the liquid with the meal, be sure to set some aside before you baste so you don't contaminate the cooked food with bacteria from the raw meat.
Steaming
Why do it: Steaming has a nutritional advantage besides requiring no fat. "It retains among the highest amounts of nutrients of any cooking technique," nutrition specialist Wendy Bazilian, R.D., says. Steaming creates a closed environment that envelops the ingredients in moisture. It's the ideal technique for fish and vegetables, ingredients that tend to dry out easily. "Usually the paler and whiter the fish, the lower the fat," says Bazilian, who cites halibut, cod, snapper, and sole as examples. The trick is not to let the pan run dry. As a reminder of when to add more water, toss a few marbles or coins into the pan before you add the steamer. The force of the boiling water causes them to jangle; they'll quiet down when the pan dries out.
What you need: The standard steaming setup consists of a collapsible metal basket in a large saucepan with a tight-fitting lid. For a makeshift version, place a small heatproof bowl upside down in a deep pot, add ½ inch of water, and balance a small heatproof plate on top. Place the food on the plate, then cover the pot with its lid. If you steam often and in large amounts, consider a bamboo steamer; its large, stackable trays allow you to steam fish on one layer, vegetables on another.
Tip: Drizzling a few drops of olive oil over steamed food just before serving will impart far more flavor than sautéing the ingredients in an entire tablespoon of fat.
Poaching
Why do it: When you poach, the liquid gives food an exceptionally tender texture, which in turn infuses the liquid with its own flavor. To poach, place chicken or fish in a large, shallow pan, add just enough water or broth to cover it, simmer gently so that only a stray bubble breaks the surface. (If you're making chicken, remove the skin before you poach it: "You immediately cut the fat grams by more than half," says Bazilian)
What you need: A saucepan that's deep enough to submerge the ingredients and a watchful eye, so that only an occasional bubble breaks the surface (otherwise, the meat may become tough).
Tip: Instead of pouring the cooking liquid down the drain, turn it into soup by adding vegetables and perhaps some pasta for substance. Recent research indicates that when people eat soup, they tend to fill up quickly due to the volume of liquid. As a result, they consume fewer calories overall without feeling deprived. "That psychological satisfaction," Bazilian says, "is very, very important."
Wrapping
Why do it: A combination of steaming and baking, this cooking method works splendidly with fish and chicken, which dry out easily, because the paper pouch traps the moisture and the juices. Just place food on a piece of paper, wrap it up, and put it in the oven. When it's ready, as you pull away the crinkly, slightly burnished edges of the parcels, you'll feel almost as if you're unwrapping a healthy gift.
What you need: Waterproof and oven-safe, parchment paper is the perfect packaging for this cooking method (look for it near the plastic wrap). Don't substitute wax paper, which shouldn't be directly exposed to heat. If the seams start to unfold as soon as you let go, use a lemon half or a carrot as a paperweight.
Tip: The ingredients for a parchment package are limited only by your imagination. Use a different fish. Add some olives. Try asparagus instead of fennel, potatoes in place of beans. Whatever your creation, include a variety of colors as well as some fresh herbs, finely chopped garlic, or thinly sliced fresh ginger.
Pureeing
Why do it: When you puree vegetables, they go from ordinary to velvety with the touch of a button. Pureeing involves two basic steps: simmering the vegetables (say, squash or broccoli, sweet potatoes or cauliflower) until they're tender, and blending them with broth until they're smooth. Adjusting the amount of broth determines whether you end up with a soup or a side dish. If you want to put a little olive oil in your puree, fine. Bazilian explains that eating low-fat isn't just about avoiding fat. "It's about choosing fats intelligently," she says.
What you need: Food processors are terrific for chopping, but for a really smooth puree you'll need to pull out the blender. If you're using a traditional countertop model, whir hot vegetables in batches, filling the jar only halfway―unless you want to spend the night cleaning the ceiling. A time-saving alternative is an immersion blender. Basically a blender on a stick, it can be placed directly into a pot of hot liquid.
Tip: Add a garnish―choose something with a contrasting texture and color, like pumpkin seeds or fresh herbs. Chopping the seeds distributes the crunch and makes a small sprinkle seem like an abundance; heating the seeds brings out their flavor and aroma.
Why do it: Because it doesn't require cooking oil, broiling is a great way to cook healthfully. It works particularly well with thin, lean cuts of meat like chicken cutlets, thin cuts of pork, and fish, which cook through before they dry out. Low-fat cuts sometimes lack flavor, so you may want to compensate by using a marinade, a glaze, or a spice paste (try hoisin sauce or rice vinegar). A plus: Less than 10 minutes of a broiler's intense heat creates something that's too often lacking in low-fat cooking―a crispy crust.
What you need: A broiler pan. It has two parts: a slotted tray and a pan the tray rests on. The slots siphon off any fat that drips off the food. If you don't have a broiler pan, you can place a wire rack on a rimmed baking sheet. To avoid hours of soaking and scrubbing, line the pan or sheet with foil.
Tip: To reinforce the flavor of the marinade or glaze, baste the food frequently during broiling using a pastry brush or a paintbrush (a new one, of course). If you're serving the liquid with the meal, be sure to set some aside before you baste so you don't contaminate the cooked food with bacteria from the raw meat.
Steaming
Why do it: Steaming has a nutritional advantage besides requiring no fat. "It retains among the highest amounts of nutrients of any cooking technique," nutrition specialist Wendy Bazilian, R.D., says. Steaming creates a closed environment that envelops the ingredients in moisture. It's the ideal technique for fish and vegetables, ingredients that tend to dry out easily. "Usually the paler and whiter the fish, the lower the fat," says Bazilian, who cites halibut, cod, snapper, and sole as examples. The trick is not to let the pan run dry. As a reminder of when to add more water, toss a few marbles or coins into the pan before you add the steamer. The force of the boiling water causes them to jangle; they'll quiet down when the pan dries out.
What you need: The standard steaming setup consists of a collapsible metal basket in a large saucepan with a tight-fitting lid. For a makeshift version, place a small heatproof bowl upside down in a deep pot, add ½ inch of water, and balance a small heatproof plate on top. Place the food on the plate, then cover the pot with its lid. If you steam often and in large amounts, consider a bamboo steamer; its large, stackable trays allow you to steam fish on one layer, vegetables on another.
Tip: Drizzling a few drops of olive oil over steamed food just before serving will impart far more flavor than sautéing the ingredients in an entire tablespoon of fat.
Poaching
Why do it: When you poach, the liquid gives food an exceptionally tender texture, which in turn infuses the liquid with its own flavor. To poach, place chicken or fish in a large, shallow pan, add just enough water or broth to cover it, simmer gently so that only a stray bubble breaks the surface. (If you're making chicken, remove the skin before you poach it: "You immediately cut the fat grams by more than half," says Bazilian)
What you need: A saucepan that's deep enough to submerge the ingredients and a watchful eye, so that only an occasional bubble breaks the surface (otherwise, the meat may become tough).
Tip: Instead of pouring the cooking liquid down the drain, turn it into soup by adding vegetables and perhaps some pasta for substance. Recent research indicates that when people eat soup, they tend to fill up quickly due to the volume of liquid. As a result, they consume fewer calories overall without feeling deprived. "That psychological satisfaction," Bazilian says, "is very, very important."
Wrapping
Why do it: A combination of steaming and baking, this cooking method works splendidly with fish and chicken, which dry out easily, because the paper pouch traps the moisture and the juices. Just place food on a piece of paper, wrap it up, and put it in the oven. When it's ready, as you pull away the crinkly, slightly burnished edges of the parcels, you'll feel almost as if you're unwrapping a healthy gift.
What you need: Waterproof and oven-safe, parchment paper is the perfect packaging for this cooking method (look for it near the plastic wrap). Don't substitute wax paper, which shouldn't be directly exposed to heat. If the seams start to unfold as soon as you let go, use a lemon half or a carrot as a paperweight.
Tip: The ingredients for a parchment package are limited only by your imagination. Use a different fish. Add some olives. Try asparagus instead of fennel, potatoes in place of beans. Whatever your creation, include a variety of colors as well as some fresh herbs, finely chopped garlic, or thinly sliced fresh ginger.
Pureeing
Why do it: When you puree vegetables, they go from ordinary to velvety with the touch of a button. Pureeing involves two basic steps: simmering the vegetables (say, squash or broccoli, sweet potatoes or cauliflower) until they're tender, and blending them with broth until they're smooth. Adjusting the amount of broth determines whether you end up with a soup or a side dish. If you want to put a little olive oil in your puree, fine. Bazilian explains that eating low-fat isn't just about avoiding fat. "It's about choosing fats intelligently," she says.
What you need: Food processors are terrific for chopping, but for a really smooth puree you'll need to pull out the blender. If you're using a traditional countertop model, whir hot vegetables in batches, filling the jar only halfway―unless you want to spend the night cleaning the ceiling. A time-saving alternative is an immersion blender. Basically a blender on a stick, it can be placed directly into a pot of hot liquid.
Tip: Add a garnish―choose something with a contrasting texture and color, like pumpkin seeds or fresh herbs. Chopping the seeds distributes the crunch and makes a small sprinkle seem like an abundance; heating the seeds brings out their flavor and aroma.
Tuesday, August 23, 2011
Should I Run Everyday?
Should I Run Every Day?
Most runners need at least one, even two, days off from running. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You'll find that you'll actually feel better during your runs.
The best days for rest will depend on what type of runner you are and if you're training for a specific event. If you tend to run a lot of miles on the weekends, then Monday might be a good rest day for you. If you're training for a long distance event like a marathon and you do your long runs on Saturday, you may want to rest on Friday, so you have fresh legs for your long run.
Beginner runners may want to start out running every other day, to give themselves sufficient recovery time while still building a running habit. You can either take a complete rest day or do a cross-training activity on your days off from running.
If you're a more experienced runner, one or two rest days should be sufficient for injury prevention and recovery. Be careful that you don't let rest be an excuse for not running . You'll need to stick to a consistent schedule of running if you want to achieve your training goals and reach your desired fitness level.
Most runners need at least one, even two, days off from running. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You'll find that you'll actually feel better during your runs.
The best days for rest will depend on what type of runner you are and if you're training for a specific event. If you tend to run a lot of miles on the weekends, then Monday might be a good rest day for you. If you're training for a long distance event like a marathon and you do your long runs on Saturday, you may want to rest on Friday, so you have fresh legs for your long run.
Beginner runners may want to start out running every other day, to give themselves sufficient recovery time while still building a running habit. You can either take a complete rest day or do a cross-training activity on your days off from running.
If you're a more experienced runner, one or two rest days should be sufficient for injury prevention and recovery. Be careful that you don't let rest be an excuse for not running . You'll need to stick to a consistent schedule of running if you want to achieve your training goals and reach your desired fitness level.
Sunday, August 21, 2011
Six Pain-fighting Foods
Got knee pain? Drink some soy milk. Sore back? Eat salmon. The right foods can ease your aches: Recent research suggests that some pack as much pain-fighting power as common pain medications like ibuprofen. "What we eat has a dramatic impact on levels of pain in the body," says Beth Reardon, M.S., R.D., a nutritionist at Duke Integrative Medicine at Duke University Medical Center in Durham, North Carolina.
Red Grapes
This deeply hued fruit contains resveratrol, a powerful compound that blocks the enzymes that contribute to tissue degeneration. The evidence: In lab experiments at Rush University Medical Center in Chicago, resveratrol protected against the kind of cartilage damage that causes back pain.
Although the research is preliminary, it can't hurt to fill up on foods rich in resveratrol, including blueberries and cranberries, which contain other powerful antioxidants as well. Or have a glass of wine. "Resveratrol in red wine is far more easily absorbed due to the form it is in," says researcher Xin Li, M.D., Ph.D., a biochemistry instructor at Rush.
Ginger
Long used as a digestive aid, ginger is also an effective painkiller. Almost two-thirds of patients with chronic knee pain reported less soreness upon standing after taking a ginger extract, according to a six-week study from the University of Miami. Those who consumed ginger also reported less pain after walking 50 feet than those taking a placebo — and they needed less pain medication. And new research suggests ginger may also help tackle post-workout pain.
"Ginger relieves pain by blocking an enzyme that's a key component of the inflammatory process," says investigator Christopher D. Black, Ph.D., assistant professor of kinesiology at Georgia College and State University in Milledgeville, Georgia. Two to three teaspoons a day should do the trick. "That's not an overwhelming amount," he says. "You could easily add that to a stir-fry or soup." Other options include ginger tea and beverages made with fresh ginger.
Soy
Want to cut your osteoarthritis knee pain by 30 percent or more? Add some soy to your diet. An Oklahoma State University study found that consuming 40 grams of soy protein daily for three months slashed patients' use of pain medication in half. The secret lies in soy's isoflavones — plant hormones with anti-inflammatory properties, says main study author Bahram H. Arjmandi, Ph.D., R.D., now professor of nutrition, food, and exercise sciences at Florida State University in Tallahassee.
Tofu, soy milk, burgers, edamame: All are good options. But be patient. "It takes two or three weeks for it to take effect," Arjmandi says.
Turmeric
A recent Thai study found that the spice common in many Indian foods fights the pain of rheumatoid arthritis as effectively as ibuprofen. Turmeric also seems to inhibit the destruction of joints from arthritis, according to National Institutes of Health – supported research on rats at the University of Arizona in Tucson.
Turmeric inhibits a protein called NF-kB; when turned on, this protein activates the body's inflammatory response, leading to achy joints. Investigator Janet L. Funk, M.D., and others are still working out the optimal dose, but "using turmeric as a spice in cooking is safe," she says.
Cherries
High amounts of antioxidants called anthocyanins are the key to cherries' pain-fighting power. In a U.S. Department of Agriculture study, participants who ate 45 Bing cherries a day for 28 days reduced their inflammation levels significantly. And a Johns Hopkins study of rats given cherry anthocyanins hinted that anthocyanins might also protect against arthritis pain. Unpublished preliminary data from the Baylor Research Institute in Dallas further showed that a tart-cherry pill reduced pain and improved function in more than 50 percent of osteoarthritis patients over an eight-week period. A cherry-juice drink likewise reduced symptoms of muscle damage among exercising men in a University of Vermont study: Their pain scores dropped significantly compared with the scores of those who did not drink the juice. Pain-calming anthocyanins are also found in blackberries, raspberries, and strawberries.
Fish
The omega-3 fatty acids in fish that help keep your ticker in top shape may also tame the pain or inflammation of rheumatoid arthritis, migraines, and some autoimmune diseases, including Crohn's disease. Even chronic neck- and back-pain patients can benefit: In an open trial at the University of Pittsburgh, 60 percent of respondents experienced some relief after taking fish oil for three months, and almost as many dropped their pain drugs altogether. "We found we could substitute fish oil in place of drugs — an anti-inflammatory with no side effects in place of pharmaceuticals with side effects," says Joseph C. Maroon, M.D., clinical professor in the Department of Neurological Surgery at the University of Pittsburgh Medical Center and the study's coauthor.
Aim for two to four meals a week of fatty fish such as salmon, Atlantic mackerel, sardines, or trout — all top omega-3 sources. Halibut, light tuna, snapper, and striped bass are good, too. Not a fan of the fin? Consider a daily supplement containing both EPA and DHA — the key omega-3 fats — suggests Maroon. If you are taking a blood thinner, check with your doctor first; omega-3s may increase that drug's effects.
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