Microwaving...

I don't microwave very much at all, and it is usually just to re-heat something  quickly!  The question is - does microwaving "kill" nutrients? What about other cooking methods?  What's the best way to cook food for maximum nutrition? Here's some scoop:

Despite what you might read on the Internet, microwaving your food does not "kill" nutrients. In fact, it can make certain nutrients more available to your body.  In terms of the impact on your food's nutrients, microwaving is the equivalent of sauteing or heating up in a pan (just a lot more convenient). Research on this topic shows that whenever you cook greens (broccoli, spinach, etc), some of the B vitamins and other water-soluble vitamins are lost. The amount you lose depends on the duration and rigor in which the food is cooked-steaming broccoli in the microwave for 90 seconds is a lot different than nuking it for five minutes. Another example: Sautéing green beans in a pan allows for much better vitamin retention than if you were to boil them. Boiling leaches the most nutrients out of your food, so with the exception of potatoes, try to avoid boiling your vegetables.

Weekend Wreckage...

Sleeping in - No alarm clock, no stressful commute, and often, no morning meal – leading to a gorgefest around noon!  If you don’t eat until brunch, you’ll be starving and think you can eat the equivalent of two meals – ha ha!!!  Remember, breakfast tends to be the lowest calorie meal of the day, no skipping 3oo calories and tacking on an extra 600 later certainly isn’t going to help you drop the pounds!

Damage control – No matter what time you crawl out of bed, chow down!  Eating helps rev up your metabolism, which starts your calorie burn.  Weekend brunches have become one of my favorite times to catch up with friends and I always have to eat something before hand otherwise I would be gouging!

Until Monday - Keep thinking veggies and protein!

It's All in the Gut…

Your body's many systems work closely together to maintain optimal health, so when one system is off balance it can trigger a domino effect, potentially igniting a cascade of chronic health complications. One system that is particularly responsible for overall well being is your digestive system – a strong, yet delicate ecosystem that controls the presence harmful invaders and maintains digestive and overall health.  There are many factors that influence the health of our digestive system. Some of the most common causes of digestive discomfort include poor diet, late meals, rushed eating, food allergies and most of all, stress. Simply taking the time to slow down and eat healthy foods in a mindful way can greatly improve digestive health and relieve tension. The following practical tips can help you improve overall digestion for optimal health:

·   Include an abundance of fiber in your diet from fresh fruits, vegetables and whole, unprocessed grains

·   Avoid processed foods, commercial meats and trans-fats (unhealthy fats)

·   Test for food allergies and sensitivities with your doctor

·   Refrain from eating two to three hours before bedtime

·   Drink plenty of filtered water and herbal teas for proper hydration

·   Find healthy ways to relieve stress such as meditation, exercise and laughter

·   Practice yoga for improving digestive function and reducing stress

·   Limit your use of over-the-counter and prescription drugs

·   Limit caffeine and alcohol, which damage friendly bacteria

Get serious about recovery.

The major challenge facing many of the more competitive runners is recovery. Runners who train hard in pursuit of ambitious race goals often fail to allow their bodies to recover adequately from all of their hard work, and when you don’t recovery properly from your hard work, a lot of that work is wasted.

When we think about recovery, we usually think about post-workout nutrition, ice baths, and massages. But by far the most powerful determinant of your recovery is your training. To get adequate recovery you must first of all plan your training wisely. Instead of devising or following training plans that represent the most your body will be able to handle in the ideal scenario, create or choose a schedule that’s a little more conservative—something you’re sure you can manage with energy to spare even if everything doesn’t go perfectly. In addition, plan a recovery week every third week, where you cut your volume by 25 or 30 percent to let your body catch up.

Beyond planning your training wisely, you can further boost your recovery by listening to your body. Don’t treat your training plan as a mandate that you must follow at any price. Instead be willing to replace a scheduled hard run with an easy run, or an easy run with a day off, whenever your body feels unready for the workout you’ve planned. Sometimes discretion is the better part of valor.

Color Control...

OK - so when you have a weakness for vanilla ice cream - scoop it into a brightly colored bowl.  A study from the Journal of Consumer Research found that if your food and dishes have a high color contrast, you will serve yourself less!  People in this study piled 22 percent less pasta with tomato sauce onto white plates verses red ones.  High color contrast may make it easier to notice how much food you are dishing out, so when your meal and table setting blend, pay attention to portion size!