HIGH VOLUME - LOW CALORIE FOODS

Those of you looking to achieve a leaner look can incorporate the following foods in your meal plans. They are low in calories and high in volume, thereby producing a "full feeling". An added benefit is that they tend to be high in fiber, vitamins and minerals. Bear in mind that margarine, cheese and salad dressing will negate any calorie saving benefits. Steaming or microwaving are the preferred methods of preparation. Give yourself a chance to adapt to eating these foods without condiments.

Broccoli, cauliflower, brussels sprouts, green beans, spinach, zucchini, cucumbers, mushrooms, cabbage, asparagus, tomatoes

Recipe ideas for pasta:

1) reduce amount of pasta in your serving and add in an equal volume(or more) of broccoli , chopped zucchini, mushrooms or cauliflower.

2) used canned crushed tomatoes instead of tomato sauce

NOTE TO LATE STARTERS: EVA BIRATH

Read an interesting article in the New York Times Sports Section today. Its about a Swedish female bodybuilder named Eva Birath. She started at age 47 - she's now in her 50's and making an impact on the world bodybuilding scene. Google her - her physique is admittedly extreme and not what most women (or for that matter men) would aspire to - but it shows the potentiality of transforming ones body at a relatively advanced age. Please don't respond with opinions that her body is gross - thats not the point.

BAKED TILAPIA

Ingredients:

4-6 tilapia filets
slivered almonds
lemon
olive oil
white wine

preheat over to 375 degrees
spray a ceramic pan w/pam
place filets in pan
bush olive oil on each filet
cover filets w/single layer of slivered almonds
one thin slice of lemon on each filet
pour 1 - 2 ounces of white wine into pan
cover and cook 30 - 35 minutes

note: goes well w/cooked chopped spinach - pour lemon/wine sauce on spinach

SLEEP & EXERCISE

Recntly from the New York Times:

Exercise, Dr. Chediak said, prompts muscles to release two cytokines, interleukin 6 and tumor necrosis factor alpha, that make people drowsy and prolong the time they remain sleeping. In fact, those cytokines also are released when people have a cold or infection, which is why people sleep so much when they are ill.
It turns out that the single most important factor for increasing the release of those two cytokines is increasing the duration and intensity of exercise, Dr. Chediak said. And, he noted, that’s what is happening when endurance athletes train. “A sprint will not get you as great an effect,” he said.

TREADMILL WALK TO RUN PROGRAM

If you have been walking on a treadmill and wish to transition to running, here is one method I have provided for clients:

1 -train on your treadmill until you can comfortably complete a steady 30 min walk at about 3.6 mph.

2 - once you are comfortable with this - add in 30 second jog intervals (4.6 mph) at the 5, 10, 15, 20, 25 minute points of your walk.

3 - do this program 2 to 3 times per week.

4 - every week extend the jog period 10 seconds, until over a period of several months you are jogging the entire 30 minutes at 4.6 mph(except the initial 5 minute warmup). Then get back to me.

Example:

week 1 - walk at 3.6 mph for 5 minutes then add 30 sec jog intervals(4.6 mph) at 5 minute point, 10 minute pont, 15 minute point, 20 minute pointand 25 minute point.

week 2 - 40 sec jog intervals

week 3 - 50 sec jog intervals

Note: keep adding 10 seconds each week to the jog intervals until jogging 4.6 mph for 25 minutes



NOTE: do not engage in any vigorous exercise program until you have been cleared to do so by a physician. If experiencing any excessive discomfort or difficulty in breathing, stop exercising immediately and consider seeking appropriate medical attention.

PROTEIN

All proteins are not created equal . The quality or nutritional value of protein depends on its balance of essential amino acids. Generally speaking, proteins from animal sources have a more complete amino acid profile than those from vegetable sources. This should not be interpreted as vegetables proteins not being a valuable and healthy source of protein - only that they must be more carefully utilized in combination with other protein sources to ensure effective absorption. For example - if you have a vegetarian main dish such as rice and beans, it might be beneficial to combine this with a glass of lowfat or skim milk. Egg whites are considered to have a very good amino acid profile.

Example: 1 pkg success boil in bag brown rice(boiled!), 1 small can of peas, 1/4 cup chopped onion sauteed in 1 tbsp olive oil, 2 egg whites and 1 whole egg scrambled , low sodium soy sauce to taste

Combine ingredients in saucepan over low heat for about 5 minutes

NUTRITION THOUGHTS

1 - you can't out-train a bad diet - sorry, but a well conditioned athlete is lucky to burn 800 calories in one hour of intense exercise - anyone can consume that much ice cream in about 5 minutes

2 - 30% protein, 50% carbs, 20% fat is a realistic balance

3 - if you're going to fail - fail on good foods - for some reason when we "blow our diet" we resort to the worse possible choices - keep raisins, dry roasted nuts and fruit on hand

4 - freeze some containers of no-fat or low-fat yogurt - it builds strong wrists and greatly slows down the rate of consumption

5 - capitalization and punctuation are overrated

just beginning

looking for anyone interested in exchanging training info, race reports - genaral rants and raves