Keep the saturated fat and refined carbohydrates DOWN! I want no more than 25 percent total fat, and no flaky, flimsy, fatty pastries, refined sugars, colas, biscuits, cakes, sweets and junk like that. Just get rid of it, period. None.
For weight gainers, I want low-fat protein, mainly poultry meats, non-fat dairy, fish like tuna and salmon, and beans and plenty of fresh fruit and vegetables. Make sure you eat enough.
The most fundamental error that hopeful weight and muscle gainers make is not eating enough quality food, and I don’t necessarily mean protein.
Posts Tagged NUTRITION
Not only is filling up on veggies good for your health, it can help you keep your weight in check if you reach for these filling, fiber-rich foods before other food choices.
It sounds good in theory, but it can be kind of depressing to munch on a plate filled with plain broccoli when everyone around you is enjoying their second helping of mashed potatoes.
The good news is that many of your favorite winter recipes can be modified to include pureed or chopped veggies so that you’ll get the filling and healthy benefits without feeling deprived.
Here are a few examples that we recommend you try at home!
Casseroles are a perfect foil for hidden veggies. Along with the meat and starches that typically go into these recipes, why not try shredding some veggies that don’t have an overpowering flavor – carrots, cauliflower, broccoli – and tossing them in. Your family will never notice the difference.
Soups can easily disguise a variety of pureed vegetables such as zucchini, squash, onions, or peppers. Or, make a hearty stew or chili that calls for vegetables and beans as main ingredients.
Hold the pepperoni on that pizza. Order a thin crust pie loaded with veggies and minus the meat for a family treat. Somehow, anything on top of a pizza – including veggies such as green peppers, onions, mushrooms, and tomatoes – just tastes better. Enjoy!
Make mashed “potatoes” without the potatoes. Cauliflower can be mashed and prepared to simulate the hearty comfort-food appeal of this popular side dish.
Have fun experimenting with adding more veggies to your recipes, and seek out new dishes that make vegetables the main attraction, such as eggplant parmesan or vegetable lasagna. Even just starting your meal with a simple side salad or broth-based vegetable soup can up your intake and could help you feel more satisfied with fewer calories.
Happy eating!
Thanksgiving dinner calls for an abundant spread with a generous array of side dishes. We love the bounty but not the time it takes–nor the off-the-chart calories some sides can contain. The six recipes here are quick to prepare and loaded with hearty autumnal flavor. You’ll find real butter, fresh vegetables, and whole grains that make them all taste delicious, along with tricks (like using the new fat-free milk “plus”) that make them healthier without anyone noticing.
Cinnamon Sweet Potatoes with Vanilla
Work Time: 30 Minutes / Total Time: 55 Minutes / Servings: 8
3 lb sweet potatoes, peeled and cut into approximately 3″ chunks
1 c reduced-sodium chicken broth
1/2 tsp ground cinnamon
2/3 c fat-free milk “plus” (we used Over the Moon)
1 Tbsp butter
1 tsp vanilla extract
1. Put potatoes and broth in large pot with tight-fitting lid and bring to a simmer over medium heat. Cook until potatoes are fork-tender, about 25 minutes.
2. Add cinnamon, milk, and butter.
3. Mash in food processor or with handheld masher until smooth. Add vanilla extract and season with salt and freshly ground black pepper to taste.
Nutritional Info Per Serving 125 cal, 3 g pro, 25 g carb, 3 g fiber, 2 g fat, 1 g sat fat, 126 mg sodium
Smart Splurge Just a tablespoon of butter makes these potatoes taste luscious
Five-Minute Cranberry Sauce
Work Time: 5 Minutes / Total Time: 5 Minutes / Servings: 8
8 oz sweetened, dried cranberries (about 2 c)
1/2 c orange juice
1/4 c water
1/4 c chopped ripe mango
Puree cranberries with orange juice and water in food processor until cranberries are almost smooth but still retain some texture, 1 to 2 minutes. Then stir in mango.
Nutritional Info Per Serving 98 cal, 0 g pro, 26 g carb, 2 g fiber, 0.5 g fat, 0 g sat fat, 2 mg sodium
Sweet Surprise Mellow mango sets off tart cranberries in this fresh, fast relish
Get Ahead: You can serve this immediately, or make it up to 5 days ahead and add the mango the day before. It’s good either chilled or at room temperature.
Roasted Cauliflower Parmesan
Work Time: 10 Minutes / Total Time: 50 Minutes / Servings: 8
1 lg head cauliflower (about 2 lb), stemmed and cut into 1/3″ slices
1/2 c grated Parmesan cheese (about 1 1/2 oz)
1. Heat oven to 350°F. Line 2 large rimmed baking sheets with foil or parchment paper and lightly coat or spray with oil. Arrange cauliflower on pans without overlapping.
2. Sprinkle with cheese and bake on top rack until golden brown, about 40 minutes. Season with salt and freshly ground black pepper to taste.
Nutritional Info Per Serving 47 cal, 4 g pro, 6 g carb, 3 g fiber, 1.5 g fat, 1 g sat fat, 116 mg sodium
Get Ahead: This dish can be cooked while the turkey is roasting, or it can be made 2 to 3 hours beforehand and heated just before serving. If you don’t have room in your oven for two pans, cook one at a time, then combine all the cauliflower on a single pan and reheat together briefly.
Fast and Fancy Green Beans
Work Time: 15 Minutes / Total Time: 30 Minutes / Servings: 8
1 clove garlic, minced or crushed
2 tsp olive oil, divided
1/4 c water
24 oz petite (or regular) frozen green beans
20 lg fresh basil leaves, gently torn
1/3 c blanched slivered almonds, toasted
1 tsp cider vinegar
1. Put garlic and 1 teaspoon of the oil in large pot and cook over medium heat until just beginning to turn golden brown, about 2 minutes.
2. Add water and beans, cover, and cook, stirring occasionally, until heated through, about 10 minutes.
3. Place 1 cup of the beans in small food processor along with basil, almonds, and vinegar. Pulse until mixture is thoroughly chopped and sticks together. Stir in remaining 1 teaspoon oil.
4. Stir pureed mixture into remaining beans to coat. Season with salt and freshly ground black pepper to taste.
Nutritional Info Per Serving 73 cal, 3 g pro, 8 g carb, 3 g fiber, 4 g fat, 0.5 g sat fat, 4 mg sodium
Clever Trick This recipe purees some of the green beans into a matching pesto sauce–double the flavor
Get Ahead: Prepare the pestolike pureed bean sauce up to 3 days ahead, if you like. Cook the rest of the beans and combine them with the sauce a couple of hours before serving. This lush veggie tastes as good at room temperature as warm–a boon when you’re trying to get everything on the table at once.
Whole Grain Stuffing with Sausage
Work Time: 30 Minutes / Total Time: 1 Hour 55 Minutes / Servings: 8
2 tsp canola oil
1 lg onion, chopped
1/2 tsp salt
3 lg ribs celery, chopped (about 2 c)
3 Tbsp thinly sliced fresh sage leaves or 1 Tbsp dried
2 cloves garlic, minced or crushed
1 1/2 tsp whole fennel seeds (optional)
1 1/2 c fat-free milk “plus” (we used Over the Moon)
1/2 c reduced-sodium chicken broth
1 sliced bakery loaf 100% whole wheat bread (about 1 lb), cut into bite-size cubes (about 10 c)
8 oz fully cooked smoked turkey or chicken sausage, chopped
1. Heat oven to 350°F. Lightly coat 11″ x 7″ baking dish with oil or cooking spray.
2. Put oil in Dutch oven over medium heat. Add onion and salt and cook, stirring occasionally, until onion turns golden, about 25 minutes.
3. Add celery, sage, garlic, and fennel seeds, if using, and cook 5 minutes.
4. Remove from heat and add milk, broth, bread, and sausage. Stir well, season to taste with salt and freshly ground black pepper, and put in prepared baking dish.
5. Coat top of stuffing lightly with more oil or cooking spray, cover dish with foil, and bake 30 minutes. Remove foil and continue to bake until top is brown and crisp, about 40 minutes.
Nutritional Info Per Serving 243 cal, 11 g pro, 35 g carb, 4 g fiber, 7 g fat, 1.5 g sat fat, 619 mg sodium
Tradition With A Twist Whole wheat bread and smoked turkey sausage add healthy flavor in this moist-on-the-inside, crisp-on-top dressing
Get Ahead: You can put this stuffing together a few days before serving or up to 2 weeks ahead, then freeze it. Cover and store; thaw when ready to bake.
Creamy Caramelized Onions and Carrots
Work Time: 20 Minutes / Total Time: 1 Hour 25 Minutes / Servings: 8
1 Tbsp butter
2 lg onions, thinly sliced
3/4 tsp salt
1 1/2 tsp ground coriander seed (optional)
3 lb carrots, cut into 1/4″ slices
1 1/2 c fat-free milk “plus” (we used Over the Moon)
1 Tbsp cornstarch
1 Tbsp finely chopped fresh chives (optional)
1. Melt butter in large, heavy-bottom pot with lid over medium-low heat. Add onions and salt and cook, stirring occasionally, until onions brown, about 50 minutes.
2. Stir in coriander, if using. Add carrots, cover, and cook over medium heat until just tender, about 20 minutes.
3. Whisk milk and cornstarch until dissolved. Stir into carrot mixture.
4. Heat until the liquid comes to a simmer. Season with salt and freshly ground black pepper to taste. Serve sprinkled with chives, if using.
Nutritional Info Per Serving 111 cal, 3 g pro, 21 g carb, 5 g fiber, 2 g fat, 1 g sat fat, 359 mg sodium
Light And Delicious Our creamed onions taste sweet, thanks to caramelizing them and adding carrots
Get Ahead: Make this vegetable dish hours or even days before serving. If the sauce is too thick on reheating, just stir in water bit by bit until it’s the consistency you want.***
*** from prevention.com
To achieve peak athletic performance, you need a solid, sound nutrition plan. A wholesome diet, adequate fluids, and appropriate supplements should all be part of your individual plan. By understanding what makes up your sports nutrition needs, you can create a plan that will help you achieve and maintain optimal results from your workouts.
Make sure you’re providing your body with the right amount of calories to generate the energy required to reach your personal training goals. The energy you receive from your daily calories is derived from the variety of food you eat, including macronutrients such as carbohydrates, protein, and fats. The amount of each of these macronutrients and the timing of consumption is crucial to athletic performance.
- Carbohydrate is key when it comes to peak performance.
The amount of carbohydrate you need depends on how many hours you train each day, how many hours before exercise you eat, and how long your exercise sessions last. It is important to eat and/or replace carbohydrates before, during, and after exercise to build up, maintain, and restore glycogen levels to train longer and harder. - Protein is needed to build and repair the body’s tissues.
The protein requirements for athletes can be met by consuming foods such as milk, lean meats and beans, and with supplements such as protein shakes and bars. Protein should be consumed in moderate amounts before and after exercise. - Fats are essential to the body. The NUTRILITE brand offers protein shakes, bars, and powder.
Healthy fats provide energy, aid in the absorption of fat-soluble vitamins (i.e., vitamins A, D, E, K), help insulate the organs, and protect cell structures. Athletes should consume less than 30% fat in their diet. Healthy monounsaturated fats include avocados, olive oil, almonds, and pecans. Healthy polyunsaturated fats include fish oil, walnuts, and flaxseed. Saturated and trans fats should be minimized or eliminated from your diet. Try NUTRILITE OCEAN ESSENTIALS® Balanced Health to get more omega 3 fatty acids in your diet. - Hydration is the simplest and most effective method for protecting your health and athletic performance.
During exercise, proper hydration will influence cardiovascular function, muscle function, and body temperature. Dehydration will impair your mental and cognitive performance. Try NUTRILITE Sports Drinks. - Vitamins and minerals are essential to optimal health.
Vitamins and minerals – micronutrients – play a critical role in the body at rest, during exercise, and during recovery from exercise. Athletes who consume an unbalanced or inadequate diet (i.e., low whole grain, fruit, and vegetable intake) are at greatest risk for poor micronutrient status. The daily use of a multivitamin and mineral supplement can help fill the nutritional gaps in your diet. Try NUTRILITE DOUBLE X® Vitamin/Mineral/Phytonutrient. - Phytonutrients protect your body.
Phytonutrients help protect your body and provide antioxidant protection. Some foods rich in phytonutrients include acerola cherries, berries, broccoli, carrots, garlic, green tea, red grapes, and soy. Supplements containing phytonutrients may benefit the athlete particularly if fruit and vegetable consumption is low. Try NUTRILITE Concentrated Fruits and Vegetables or NUTRILITE Fruits & Vegetables 2GO Twist Tubes.
The indoor life gives modern man protection from the elements and the ability to watch Modern Family in private. Unfortunately, roughly half of us are deficient in vitamin D which the sun is a major source. This crucial vitamin may aid in fighting cancer, diabetes, and heart disease. I take a 1,000 IU supplement each morning.
