Nutrition Articles

Most health experts agree that if you are trying to stay in shape or lose weight, eating late at night is not a good idea.

Of course, it is not as easy as it sounds. Many of us get up early, exercise, and work a full day. By the time Jay Leno or David Letterman come on the TV screen, our stomachs are growling. For others, it is simply a habit: TV remote in one hand, a bag of chips in the other.

But late-night eating habits can be one of the surest ways to add numbers to the bathroom scale in the morning, experts say. Too much protein and too many carbohydrates at night can lead to weight gain, and the key is to find a moderate mixture of the two, according to celebrity fitness trainer Michael George.

George has trained A-list celebrities such as Reese Witherspoon, Tobey Maguire and Meg Ryan, has appeared on ABC's "Extreme Makeover," and is the author of the fitness book "Body Express Makeover."

By Ilana Katz, MS, RD, LD
For Active.com
June 08, 2007
Exercising hard day after day tends to cause stiffness and soreness. As an athlete, you have to decide what to eat in order to fuel optimally for your workout session -- and also after, to ensure fast recovery. People who strength-train need to figure out how much protein is needed after workouts to aid in recovery, while endurance athletes must decide how much carbohydrate will prevent chronic fatigue or glycogen depletion before the next training day.
Your body stores carbohydrates in very limited amounts in the form of glycogen. During training, glycogen gets used up fast. Recovery involves maximizing glycogen storage capacity, to be adequately prepared for the next workout and to enhance muscle rebuild and restoration.
The enzyme responsible for storing glycogen is elevated immediately after exercise and remains elevated above normal levels for only a short window of time. It is therefore vital to take in an adequate amount of carbohydrates as soon after exercise as possible. Adding some protein to the post-workout meal or snack is also important because it enhances the glycogen uptake and aids in muscle repair. Foods eaten post-exercise require just as much planning as your pre-workout meal. Consuming the appropriate foods, and the timing of post-workout meals will improve your recovery and performance.
Blended drinks score the most points for providing recovery nutrients. Not only are they easy, convenient and nutritious for those on-the-go, but the combination of calories, carbohydrates and protein can easily be adjusted to your individual needs. Overall nutritional recovery intake should include replenishment of calories burned during the training session in a ratio of about 3-to-1 carbohydrates to protein in a readily digestible format.
The ideal carbohydrate and protein combinations can be made using whey powder (for protein) and fruit, yogurt, milk (for the carbohydrate) and maybe some additional goodies like peanut butter, honey or almond extract (for taste).
Here are some great shake recipes to speed up your recovery times:

Green Tea Berry Smoothie
Makes one 16 oz serving

• Approx. ¼ cup water
• 1 green tea bag
• 1 tbsp milled flaxseeds
• ¾ cup frozen mixed berries
• 4 oz low-fat vanilla yogurt
• ¼ cup cranberry juice
• Honey to taste (optional)

Boil water, add teabag, let seep for 3 mins. Meanwhile, blend flaxseed, berries, yogurt and juice until smooth. Squeeze and remove teabag. Add tea to berry mix, and blend again until smooth. Adjust consistency with additional water, and add honey to taste, if desired.
Per Serving = 320 calories, 38g carbs, 8g fat, 2g sat. fat, 14 mg cholesterol, 5g protein, 13g fiber.

You got a Blackberry Message
Makes one 16 oz serving

• ½ cup raw oatmeal
• ¾ cup blackberries
• 2 tbsp low fat plain yogurt
• 2 tsp vanilla whey protein powder
• 1 tsp ground flaxseed
• 4 - 6 ice cubes

Blend all ingredients until smooth.
Per serving = 375 calories, 12g protein, 36g carbs, 2 g fat, 8 g fiber, 34g sodium

Choco-nana
Makes one 16 oz serving

• 1 cup water
• 1 banana
• 2 tbsp low fat vanilla yogurt
• 1 tbsp chopped walnuts
• 1 tsp ground flaxseed
• 1 scoop chocolate whey protein powder ( ¼ cup or ~ 110 calories)
• 6 - 8 ice cubes

Blend all ingredients until smooth.
Per serving = 370 calories, 15g protein, 45g carbs, 4 g fat, 4 g fiber, 200g sodium

Ilana Katz has a master's degree in dietetics with an emphasis in sports nutrition. She enjoys working with athletes from the elite to recreational. She specializes in body composition and weight management specific to individual goals and needs. Ilana participates in many endurance and team events in order to relate personally to her clientele. She is The Sport Factory's head nutritionist, has worked with many local celebrities, and is the founder of the nutrition program IndiFITualize.

(Courtesy of SELF Magazine)

GRILLED CURRIED CHICKEN SALAD AND PITA
Makes 4 sandwiches

Go ahead and pack it in. This chicken salad from Canyon Ranch in Tucson, Arizona, tastes deceptively creamy, but unlike the old-fashioned mayo-drenched variety, it’s held together with tangy nonfat yogurt.

INGREDIENTS
1 whole boneless, skinless chicken breast (8 oz), halved
2 tbsp canola-oil mayonnaise
2 tbsp nonfat plain yogurt
1/3 cup peeled and diced apple
1/4 cup red seedless grapes, quartered
3 tbsp diced red onion
2 tsp apple juice
1 tbsp chopped fresh parsley
1 tsp curry powder
1/4 tsp salt
Pinch of black pepper
2 whole-wheat pita rounds, cut in half
4 lettuce leaves
8 slices tomato

Preheat grill or broiler. Remove excess fat from chicken and pound breast halves between sheets of waxed paper to 1/2-inch thickness. Grill or broil chicken 3 to 5 minutes on each side or until juices run clear when pierced with a fork. Cool. Cut into 1/2-inch cubes and place in a medium bowl. Add mayonnaise, yogurt, apple, grapes, red onion, apple juice, parsley, curry powder, salt, and pepper. Mix. Heat pita in warm oven and serve with chicken salad, lettuce and tomato slices.

THE SKINNY
287 calories per sandwich
 7 g fat (1 g saturated fat) - 25 g carbohydrates - 21 g protein - 6 g fiber

SHRIMP AND PENNE PRIMAVERA
Makes 4 servings

Pasta's reputation? Restored! Whole Foods Markets' executive chef Steven Petsevsky has tossed in a day's supply of vegetables—plus fiber. Shrimp adds a kick of protein, and a handful of fresh herbs makes all the flavors sparkle.

INGREDIENTS
6 sun-dried tomato halves
12 oz penne pasta
1 tbsp olive oil
1 lb shrimp, shelled and deveined
1 medium red onion, thinly sliced
2 medium green bell peppers, cored, seeded and thinly sliced
3 cups broccoli florets
2 cloves garlic, peeled and minced
1 tsp dried oregano
1 cup artichoke hearts in brine, drained and quartered
2 medium tomatoes cut into thin wedges
1 tbsp minced fresh basil
1 tbsp minced fresh parsley

PREPARATIONS
In a small bowl, soak sun-dried tomatoes in hot water 20 minutes to soften. Meanwhile, cook pasta in boiling salted water until tender, then drain in a colander and rinse under cold water to stop cooking. Heat oil in a large nonstick pan over medium heat. Sauté shrimp, onion, peppers, broccoli florets, garlic and oregano 5 minutes, adding a bit of water to prevent sticking if needed. Mince the softened sun-dried tomatoes and add to the pan with artichokes, tomato wedges and cooked pasta; continue to cook, stirring, about 2 minutes longer or until vegetables are tender and pasta is heated through. Add herbs; serve immediately.

THE SKINNY
413 calories per serving
 5 g fat - 44% vitamin A -  119% vitamin C -  26% iron -  8% calcium

CHOPPED VEGETABLE SALAD
Makes 2 servings

This fiber-packed (12 whole grams) salad from Gabrielle Hamilton, chef and owner of Prune in New York City, is wholesome, delicious and quick to fix!

INGREDIENTS
1 1/2 cups watercress, tough stems removed, leaves cut into small pieces
1-cup whole parsley leaves
1 cup diced celery (or heart of fennel)
1/4 cup chopped red onion
1 1/2 cups cherry tomatoes, halved
1/4 cup sliced radishes
3 oz string beans, trimmed and steamed
Half a small avocado, peeled and cubed
3 tbsp drained capers
1 tbsp fresh lemon juice
1 tbsp fresh orange juice
1 tbsp fresh limejuice
1 tsp sugar
1 tsp extra-virgin olive oil
1 tbsp minced mint leaves

PREPARATIONS
Combine watercress, parsley, celery, onion, tomatoes, radishes, beans, avocado, and capers in a large bowl. In a small bowl, whisk together lemon, orange and lime juices, sugar, and oil. Stir in mint. Salt and pepper to taste. Toss with salad greens.

THE SKINNY
203 calories per serving
 7 g fat (1 g saturated fat) - 30 g carbohydrates -  12 g fiber

Did you know that vigorous activity can stir up cancer causing free radicals? It is hard to imagine that exercise, which is rarely associated with any health hazard more serious than sore muscles, could be responsible for free-radical production. However, several recent studies have pointed out that yes, indeed, increased exercise does increase oxygen intake (i.e. free radical production) and thus, causes the body to require more antioxidants to neutralize the extra free radicals.

To combat free radical damage brought on by hard workouts, Bay Area Boot Camp recommends Essentials Mega Antioxidant. Available through USANA, our official nutrition partner, this is the most powerful and complete vitamin and antioxidant formula on the market today. It provides antioxidants and all the vitamins your body needs for optimum health.

Mega Antioxidant is a balanced, high-potency blend of 30 vitamins, antioxidants, and other important nutrients to support cellular metabolism and to counteract free-radical damage. In addition, it contains USANA's Patented Olivol (Olive Fruit Extract) for added protection.

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CoQ10 has been studied for years in the U.S., Europe, and Japan for its role in producing cellular energy and re-energizing the heart and other muscles.

CoQuinone 30 - available through USANA, Bay Area Boot Camp's official nutrition partner - contains advanced levels of CoQ10. CoQ10 has been proven to promote a strong and healthy cardiovascular system and support energy metabolism in muscles to optimize athletic performance.

USANA is now offering optimum amounts of Coenzyme Q10 in the new Coquinone 30 to make it easier for individuals who desire advanced levels of Coenzyme Q10. In addition, Coquinone 30 contains an exact 4-week supply.

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A well-stocked pantry is a good way to ensure you'll get healthy meals at home on days you don't feel like cooking. Here are a few things to keep on hand:

1. Canned tomatoes. Research shows that lycopene, a potent, prostate-health-friendly antioxidant, is better absorbed by the body when tomatoes are processed. Crushed tomatoes work as a good compromise between diced tomatoes and tomato sauce, so they can be used in pasta sauce or salsa.

2. Oatmeal. Oats are a good source of many nutrients, including vitamin E, zinc, selenium, copper, iron, manganese and magnesium. Oats are also a good source of protein. Stir in fruit like blueberries or bananas - or a tablespoon of peanut butter for extra protein and flavor.

3. Whole wheat frozen waffles. This breakfast alternative is easy to prepare, and if made with whole wheat flour, is also packed with nutrients. Nature's Path makes a version with soy protein and flaxseed, upping their nutrient quota.

4. Whole grain crackers. There are many varieties to choose from, and not all of them are made with whole wheat. Brown rice and other whole grain varieties abound at the health food store. Bonus for pairing them with almond butter, hummus, or low fat cheese.

5. Frozen vegetables. Frozen vegetables are no less nutritious than fresh vegetables, and they're less expensive. In addition to the standard diced carrots, green peas, and corn, you can also find broccoli and cauliflower, stir-fry mixes, and Szechuan varieties, among others.