Vegetarian Athletes? May 17, 2012
Posted by Jackie Keller in Uncategorized.Tags: amino acids, athletes, bodybuilders, carbohydrates, carbs, diet, essential amino acids, exercising, fitness, foods, goals, health, health benefits, healthy, jackie keller, lacto-ovo, Nancy Clark, nutrifit, nutrifitonline, nutrition, phytochemicals, protein supplements, proteins, RD, stay healthy, vegetarian, www.jackiekeller.com, www.nutrifitonline.com
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A few weeks back I gave you some affordable vegetarian recipes. Many people ask me if athletes can be vegetarian too and this is what I say… Vegetarian athletes can eat enough protein to satisfy their bodies’ needs if they wisely choose plant proteins. Lacto-ovo vegetarians (who eat eggs, milk, yogurt, cheese, and other dairy foods but no meat) can most easily consume adequate protein because these foods are excellent sources of life-sustaining protein and contain all the essential amino acids.
The key for total vegetarians, or vegans (who eat no milk, eggs or other animal proteins), is to eat a variety of grains that have complementary amino acids. For example, beans and rice is an example of mixing legumes (peas and beans) and grains. Also, tofu is an excellent addition to a vegetarian diet. Tofu has made headlines because it is a high quality plant protein that contains all essential amino acids and offers the bonus of phytochemicals that protect against heart disease and cancer.
Per pound of body weight, bodybuilders actually need less protein than endurance athletes such as runners. That’s because protein, more precisely the amino acids that are the building-blocks of protein, is actually used for fuel during intense exercise, particularly when carbohydrates are not available. Protein can provide up to 10% of energy during exercise when a person is carbohydrate depleted. But here’s the catch: Even though endurance athletes may need more protein per pound of body weight, they tend to need a smaller total intake of protein because they often weigh less than bodybuilders. For example, a 200-pound bodybuilder may need about 140 g of protein a day (0.7 g of protein per pound), whereas a 150-pound marathoner may need about 120 g of protein per day (0.8 g of protein per pound). Most people can get enough protein through their diet, eliminating the need for protein supplements.
Vegetarian athletes can consume adequate protein from their diet, they have to be willing to eat large amounts of plant proteins. This is often easier for men with hearty appetites than for weight-conscious women. If you are eating a vegetarian diet that consists primarily of grains, fruits, and vegetables, you are probably eating an unbalanced diet
Per pound of body weight, bodybuilders actually need less protein than endurance athletes such as runners. That’s because protein, more precisely the amino acids that are the building-blocks of protein, is actually used for fuel during intense exercise, particularly when carbohydrates are not available. Protein can provide up to 10% of energy during exercise when a person is carbohydrate depleted. But here’s the catch: Even though endurance athletes may need more protein per pound of body weight, they tend to need a smaller total intake of protein because they often weigh less than bodybuilders. For example, a 200-pound bodybuilder may need about 140 g of protein a day (0.7 g of protein per pound), whereas a 150-pound marathoner may need about 120 g of protein per day (0.8 g of protein per pound). Most people can get enough protein through their diet, eliminating the need for protein supplements.
This information comes from the writing of Nancy Clark, RD, one of the nation’s leading experts on sports nutrition.
Halting the Salt – 10 Easy Ways To Shake the Habit May 14, 2012
Posted by Jackie Keller in Uncategorized.Tags: blood pressure, calcium, canned foods, diet, excess salt, foods, goals, health, health benefits, healthy, heart disease, jackie keller, nutrifitonline, nutrition, obesity, packaged foods, salt, sodium, stay healthy, weight, weight loss, www.jackiekeller.com, www.nutrifitonline.com
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The average person in the U.S. consumes about 3,500 milligrams of sodium a day. That’s more than twice the maximum recommended amount for people 40 and older, and anyone with high blood pressure. And it’s one-third more than the 2,300 mg maximum recommended for everyone else.
Where does it come from? Why does it matter? What can you do about it? All relevant questions – so read on for some straightforward, simple answers and solutions!
According to research and editorial commentary published in the British Medical Journal “the importance of the association between excess salt intake and raised blood pressure – leading, in turn, to strokes and coronary heart disease – cannot be overstated”. Since nearly 77% of the salt in the U.S. diet comes from packaged foods, the good news is that major food manufacturers, like ConAgra and Unilever, are making commitments to reduce sodium in their products. Other companies and some restaurants are following suit. But salt appears to damage the heart and blood vessels beyond it’s impact on blood pressure. High blood pressure damages the kidneys, and salt may make it worse. High-salt diets increase calcium losses in urine, which might well have an impact on osteoporosis. High blood pressure can thicken the muscles in the chamber of the heart that pumps blood throughout the body, causing left ventricular hypertrophy. And stiff arteries, often an early sign of heart disease, appear to be more prevalent in people with higher salt diets. More research is coming on the ill effects of too much salt.
Sodium sensitivity is somewhat fickle. African-Americans have a much higher sensitivity, and so do post-menopausal women. But everyone can benefit from exercise (which lowers blood pressure), losing weight (improving the ability of insulin to ferry sugar from the blood into the body’s cells and lowering blood pressure in those who have elevated numbers) and drinking moderately, if at all (heavy drinking can sharply raise blood pressure).
Additionally, following these simple suggestions can yield tangible benefits:
- Cut back on canned soups and meats, cold cuts, frozen meals and prepackaged salad dressings. Avoid brined or salt-dried foods.
- Rinse canned beans, vegetables and tuna to remove surface salt and the canning liquid, which is where most of the sodium can be found.
- Limit the use of condiments like soy sauce, barbecue sauce and marinades, unless they have lower sodium values (preferably under 300 mg/serving). Instead, choose high-acid (thus tenderizing) citrus juices, vinegars and alcohol to soften and flavor meat and poultry, along with fresh herbs and garlic.
- Read food labels and look for products that have no more than 140 mg of sodium per serving, the amount that’s considered low sodium by the FDA.
- Use salt and sugar free herbs and spices, like the ones that I use for our clients at NutriFit! I have designed six sensational seasonings, our own proprietary spice blends, and they’re available online.
- Consume no more than one food per day containing 480 mg of sodium or more per serving, the limit that the FDA allows on foods labeled as healthy.
- Buy fresh vegetables or frozen ones. If choosing canned, choose “no salt added” varieties.
- Watch your medications – some that contain sodium bicarbonate can increase your overall sodium intake.
- Don’t add salt to your meals before you taste them.
- Read the labels on your fresh poultry and meat purchases. Some brands are pumped up with salt water. And check out the sodium on your fresh sausages!
The taste for salt is an acquired taste – we learn it over time. As a habit, it can be unlearned. Give yourself time to adjust to the taste of food with less salt. Reduce gradually, and use natural flavor enhancers, like lemon, as well as fresh and dried seasonings, to help provide flavor and excitement to your healthy cooking! Check out my blog and website for more ideas, recipes and products to help you shake the salt habit.
Food Allergy vs Intolerance? May 11, 2012
Posted by Jackie Keller in Uncategorized.Tags: allergens, allergic food reaction, bloating, chest tightness, diarrhea, eczema, Food allergy, food hypersensitivity, food intolerance, gastrointestinal tract, health, hoarseness, hypotension, itching, jackie keller, malabsorption, nausea, nutrition, severe abdominal pain, vomiting, weight gain, wheezing cough
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Food allergy continues to be a term that is misused and misunderstood by the general public. A frequent misconception is that all reactions to food are allergy-based. When an allergic food reaction occurs, proteins from the food, called allergens, must be absorbed from the gastrointestinal tract, interact with the immune system , and produce a response. This reaction occurs consistently after consumption of a particular food and causes functional changes in target organs. NOT ALL REACTIONS ARE ALLERGY BASED. Until the actual food allergy is properly diagnosed, the term adverse food reaction, which is an umbrella term used for any undesired food reaction, should be used.
A food intolerance is an adverse reaction to a food caused by toxic, pharmacologic, metabolic are idiosyncratic reactions to food or chemical substances in food. There are two types of adverse food reactions, intolerances and hypersensitivities. Food hypersensitivity occurs when the immune system reacts to a substance (food) that is usually harmless because the immune system erroneously assumes it is harmful.
Symptoms of true food allergies may occur within seconds or up to 2 hours after consuming the food. Most commonly (Type I allergies), they may include nausea, vomiting, severe abdominal pain, bloating, diarrhea, eczema, itching, hoarseness, wheezing cough, chest tightness, hypotension, and shock. Of course, we are all familiar with anaphylaxis (this is the most dangerous allergic reaction). There is a wide range of symptoms (actually they are classified into 4 types).
Symptoms of food intolerances include some of the same things that food-allergy sufferers experience, including gastrointestinal, cutaneous, and respiratory disorders. However, allergy skin testing is not used in diagnosing food intolerances.
As for weight implications, there is no evidence that I’m aware of that links overweight issues to food allergies. In fact, in children, there may be decreased weight for height due to malabsorption and food allergy. Clinical signs of malnutrition would have to be assessed, including the evaluation of fat and muscles stores.
Bloating is a common side effect of food intolerances, but should not be confused with actual weight gain, and in and of itself is not a basis for diagnosing anything.
…time to refuel! May 8, 2012
Posted by Jackie Keller in Uncategorized.Tags: clean element, environment, Honda Clarity, hydrogen, jackie keller, nutrifit
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My Honda Clarity FCX is trying to tell me something…time to refuel! But am I worried that I won’t make it to the station? Heck no – see- I still have at least 18 miles left on this tank of hydrogen, the cleanest, most abundant element in the universe.
What Is the Cost of Obesity? May 3, 2012
Posted by Jackie Keller in Uncategorized.Tags: health, healthy, jackie keller, nutrafit, nutrifit, obesity, vegetarian
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Just the Facts | What Is the Cost of Obesity?
|
Is eating more fruits and vegetables the best way to reduce obesity? Maybe not, according to new research. While debates among policymakers over Medicare reform intensify, rethinking eating habits could reduce obesity and help mitigate its enormous strain on the popular health insurance program. |
|
|
2x |
American adults consume twice the amount of calories from cookies, candy, salty snacks, and soda than is recommended to maintain a healthy weight. |
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$38,000+ |
Additional dollars Medicare will spend over the lifetime of an obese 70-year-old compared to peers of normal weight. |
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$1.2 billion |
Amount that could be saved in Medicare spending between 2005 and 2030 if half as many Americans were obese. |
What Is the Cost of Obesity? May 3, 2012
Posted by Jackie Keller in Uncategorized.Tags: diet, food, foods, fruits, health, health benefits, healthcare cost, jackie keller, nutrifit, nutrifitonline, obesity, obesity cost, stay healthy, weight, weight loss
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Just the Facts | What Is the Cost of Obesity?
| Is eating more fruits and vegetables the best way to reduce obesity? Maybe not, according to new research. While debates among policymakers over Medicare reform intensify, rethinking eating habits could reduce obesity and help mitigate its enormous strain on the popular health insurance program. | |
|
2x |
American adults consume twice the amount of calories from cookies, candy, salty snacks, and soda than is recommended to maintain a healthy weight. |
|
$38,000+ |
Additional dollars Medicare will spend over the lifetime of an obese 70-year-old compared to peers of normal weight. |
|
$1.2 billion |
Amount that could be saved in Medicare spending between 2005 and 2030 if half as many Americans were obese. |
Less than $5 vegetarian entrees! April 30, 2012
Posted by Jackie Keller in Uncategorized.Tags: diet, food, foods, health benefits, jackie keller, nutrifit, nutrifitonline, nutrition, stay healthy, vegetarian affordable meals entrees Quinoa Casserole Multi-Bean Vegetarian Chili, weight, www.jackiekeller.com, www.nutrifitonline.com, zone diet
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Now you have some delicious wholesome vegetarian soups, here are two of my favorite vegetarian entrees that cost less than $5 to make! Please enjoy my Quinoa Casserole and Multi-Bean Vegetarian Chili recipes:
Multi-Bean Vegetarian Chili
Servings: 8 Serving Size: 1 cup
Ingredients:
½ cup green bell pepper, chopped
2 cups black beans, cooked
¼ cup chiles, green or jalapeno, diced (optional)
1 cup corn kernels
3 cloves garlic, crushed
1 cup lentils, sorted and rinsed, uncooked
1 tsp. NutriFit Calypso Salt Free Spice Blend
1 cup onion, chopped
1 cup red beans, cooked
5 medium tomatoes, chopped
Directions:
1. Heat a large pot sprayed with olive oil cooking spray over medium heat, add the onions, bell peppers and garlic and cook until the onion is translucent, but not brown. Add remaining ingredients, bring to a boil, then reduce heat, and simmer for not less than 30 minutes and up to 2 hours, covered. Longer cooking time yields more flavorful results. After 30 minutes, check for seasoning and add more Calypso or cayenne pepper to taste. Great the next day and freezes well.
Nutrient information:
Calories: 374; Carbohydrates: 69.88g; Fiber: 13.35g;
Fat: 1.25g; Sodium: 298mg; Protein: 25.24g
Quinoa Casserole
Servings: 4 Serving Size: 1 ½ cups
Ingredients:
2 cups garbanzo beans, cooked
½ cup onions, chopped
1 cup carrots, chopped
1 cup turnips, cubed
4 cups vegetable broth
½ tsp. sea salt
2 ea. garlic, minced
1/3 tsp. cumin
2 tbsp. extra virgin olive oil
1 cups quinoa, uncooked
6 cups swiss chard leaves, stemmed
½ tsp. black pepper
1 tbsp. NutriFit Lemon Garden Salt Free Spice Blend
Directions:
2. Drain liquid from beans, rinse thoroughly. Set aside. Rinse quinoa through a colander twice. Set aside.
3. Heat a stockpot over medium heat. Add olive oil, onions, garlic, cumin and black pepper. Cook, stirring constantly, for 2 minutes.
4. Add UNCOOKED quinoa and toast over medium heat, stirring, for 5 minutes, or until quinoa is browned and fragrant.
5. Add garbanzo beans, salt and stock and cover. Turn off heat and let quinoa hydrate into liquid, about 20 minutes.
6. Add swiss chard leaves, coarsely chopped, and stir until chard is wilted.
Nutrient information:
Calories: 387; Carbohydrates: 57.77g; Fiber: 10.45g;
Fat: 12.05g; Sodium: 794mg; Protein: 13.68g
Cheap Wholesome Vegetarian Soups April 26, 2012
Posted by Jackie Keller in Uncategorized.Tags: cheap meals, cheap vegetarian recipe, healthy, jackie keller, nutrifit, nutrifitonline, nutrition, soup, vegetarian recipes
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With so many people moving towards vegetarianism, finding affordable and wholesome ingredients can sometimes present a challenge. But fear not – here are two delicious, and of course, healthy soups for only $3.75 each. Make one a week, freeze some or divide them up to take to the office, or as a quick snack during the week. Do you like to dunk? If so, add a few of my favorite Ak Mak Crackers from Trader Joe’s and regular markets, too. I also recommend a healthy corn muffin for something a little heartier!
Roasted Tomato Soup
Servings: 6 Serving Size: 1 ¼ cups
Ingredients:
3 tbsp. fresh basil, chopped
3 cloves garlic, minced
1 ½ tsp. olive oil
2 medium red onions, coarsely chopped
3 lbs. ripe tomatoes, cored, seeded and halved (8 to 10 medium size tomatoes)
dash salt and pepper to taste
spray olive oil cooking spray
3 cups reduced sodium vegetable broth
Directions
1. Preheat the broiler. Spray a baking sheet with cooking spray and place the tomatoes on it, cut-side down. Broil the tomatoes for 10 to 12 minutes, or until the skins are blistered and blackened. Let them cool, then slip off the skins.
2. In a medium-sized saucepan, heat the oil over medium heat. Add the onions and cook for 5 minutes. Add the garlic and cook for 2 minutes more, or until the onions are softened. In the work bowl of a food processor or a blender carafe, combine the tomatoes and onions; process until smooth. Return the soup to the saucepan.
3. Add the vegetable broth and bring to a boil. Reduce the heat to low and simmer the soup for 5 minutes. Remove the pan from the heat and stir in the basil. Season the soup with salt and pepper.
Nutrient information:
Calories: 73; Protein: 2.367g; Carbohydrates: 13.87g; Fat: 1.932g; Fiber: 3.058g
Vegetable Barley Soup
Servings: 8 Serving Size: 1 cup
Ingredients:
¼ tsp. black pepper
½ cup carrot, diced
½ cup celery, diced
2/3 cup dried green split peas
spray extra virgin olive oil cooking spray
1 cup mushrooms, sliced
½ cup onion, diced
½ cup pearl barley, uncooked
1/3 tsp. salt
6 cups water
Directions:
1. Cover a 3-quart sauce pan with cooking spray and sauté the onions, carrots and celery for 5 minutes.
2. Rinse the barley and peas; drain.
3. Add the mushrooms and sauté for another minute.
4. Then add the peas, barley, water, salt and black pepper.
5. Bring to a boil, reduce the heat, and cover until the barley and peas have thoroughly cooked (about 45 minutes).
Nutrient information:
Calories: 106; Carbohydrates: 20.13g; Fiber: 6.77g;
Need to add even more spice to your vegetarian recipes? Don’t forget NutriFit makes our very own salt and sugar-free spice blends.
MY FREEDOM FROM GAS FOREVER! April 22, 2012
Posted by Jackie Keller in Uncategorized.add a comment
What???? I remember the first time I saw this gismo… sooooooo strange, right? Well, here’s a slight variation on the old saying, “if it looks like a duck, and quacks like a duck” – I would add, “then it should be a duck – but wait, it’s a swan!”. This little nozzle represents MY FREEDOM FROM GAS FOREVER!
RU CURIOUS?
