Eating for Wellness

Get Fit. Be Strong.

 “Your bloodstream is the river of life.”

Jack LaLanne, Fitness Pioneer

Always remember the balance of Wellness (preventative health keeping you well) when determining a diet plan. Try to eat the healthiest foods you can to give you the most vitamins, minerals, and fiber per gram. Refer to the Food Guide Pyramid (details listed below) as a general guideline. Eat 5-6 smaller meals per day instead of just 2-3 gut bustin’ meals per day. Remember that the “average” adult only needs 2,000-2,500 calories per day. Lastly, ignore the “hype” and fad diets. Eat sensible amounts of nutritious food and exercise regularly.

There is no quick fix to optimal health. Wellness is a “lifestyle.”

6-11 Servings of Breads, Cereals, Rice, or Pasta: (emphasize complex carbohydrates) Whole grain breads, sourdough breads, pastas, noodles, low-fat crackers, rice and whole grains, or hot and cold cereals.

3-5 Servings of Vegetables: (over cooking & over processing destroys many vitamins) While all veggies are good, broccoli, cauliflower, brussel sprouts, cabbage, turnips, and rutabagas are in a special group called cruciferous vegetables which have been proven to protect against cancer! Veggies are also a good source of fiber.

2-4 Servings of Fruit: Watermelons are very nutrient rich in vitamins as well as apples, pears, kiwis, bananas, oranges, pears, plums, etc.--it’s hard to go wrong eating any kind of fruit as you get both vitamins and fiber.

2-3 Servings of LOW-FAT Dairy Products: Yogurts, cheeses, milk, cottage cheese, etc. are all good sources of calcium but be careful to eat the low-fat versions. Remember the “real story” on milk fat %’s: whole milk≈54% fat, 2% low-fat milk≈39% fat, 1% low-fat milk≈15% fat, and non-fat milk≈0% fat. The reason the label doesn’t correspond to the real fat % is that the manufacturer rates the fat by total volume that includes the water found in milk. If you remove the water and then calculate the fat to milk ratio the percentage of fat is much higher--this is called “deceptive advertising.”

2-3 Servings of LEAN Meats or Meat Alternatives: White turkey and chicken breast, fish, extra-lean ground beef. If you don’t want meat but still want the protein, iron, and B-vitamins try: egg whites, legumes (black, pinto, red, lima, garbanzo, or white beans, lentils, or split peas). Note that excess protein causes dehydration requiring higher fluid intake levels.

������ “5-A-Day” of Fruits & Veggies: Do your best to eat “a minimum” of 5 servings of fruits and vegetables each day—this is the “basic recommendation.” If possible, eat more than 5-A-Day. This is easy to do if you make a non-fat smoothie or process veggies in a juicer.

������ Iron Absorption: Try eating food with vitamin C along with the food that contains iron as this will enhance the iron absorption into your body.

������ Caution! Vegetarians are in danger for not receiving vitamin B-12. While the other B-complex vitamins can be obtained by combining different types of grains with legumes or beans, B-12 only comes from animal products. This is a case where supplements should be considered. Vitamin B-12 deficiencies and anemia can set your general health, workouts, and athletic competitions back for months, so be careful.

������ Fats, Oils, & Sweets: Use sparingly only. These are “empty” calories which means you’re not getting any vitamins or mineral value. The only thing you get out of excessive fats, oils, and sweets is stored fat.

*Note: Refer back to my “Basic Nutrition” handout for the importance of the appropriate amounts of fat and their importance for cell integrity and hormone production.

Breakfast: This is your most important meal of the day as it gives you the nutrients you need to get the day started. After sleeping all night, your glucose levels are lower along with a reduced metabolic rate. Following a good breakfast, your body can derive energy from carbos, protein, and fat along with elevating daily metabolism that burns more calories and thus helps with weight maintenance and reduction. If you start the day with no fuel, you will feel sluggish and eventually suffer from low blood sugar levels. In children, studies have shown that skipping breakfast increases susceptibility for infection, fatigue, and inattention in school. ������

*First Rule of War: “Don’t shoot yourself in the foot.” This means by not eating breakfast you set yourself up for defeat due to fatigue or even illness.

Sample Cereals: Oatmeal (my personal favorite), Cream-O-Wheat, Grapenuts, Cheerios, Kashi, Nutrigrain, Shredded Wheat, All Bran, Wheaties, Special K, and Corn Flakes, etc. There are many good high fiber cereals available, but use caution about eating the ones loaded with excess sugar (empty calories)--try “natural sweeteners” instead because then you get both taste and vitamins!

Natural Sweeteners: Bananas, raisins, dates, prunes (Try the Sunsweet brand lemon or orange flavored ones--they’re great!), strawberries, kiwi, melons, or blueberries. Despite rumors, honey is primarily sugar and doesn’t have a great deal of nutritional value; however, if calories aren’t a problem, honey is OK.

Breakfast Ideas

                        Brandon’s Favorite: 1½ cups (before cooking) old fashioned oatmeal with non-fat or soy milk, raisins, cranberries, handful of walnuts or pecans, 1 scoop of whey protein and approx. 8 oz. of water.

                        Waffles or Pancakes: Make them with non-fat milk and without egg yolks, sweetened with syrup, fruit, jam, or low-fat yogurt, and a glass of juice and non-fat milk. (breads, dairy, fruit)

                        French Toast: Whip together with egg whites, non-fat milk, ½ tsp. vanilla, and serve with syrup, berries, fruit, or yogurt plus a glass of juice and non-fat milk. (breads, dairy, fruit)

                        One or two pieces of fresh fruit cut up and added to a bowl of cereal or non-fat cottage cheese with an English muffin or toast (breads, dairy, fruit)

                        One bowl dry breakfast cereal or hot oatmeal with eight ounces of non-fat or 1% low-fat milk and a six to eight ounce glass of orange juice, or a fresh orange, a piece or two of whole wheat toast (breads/cereals, dairy, fruits)

                        Two steamed egg whites on a slice of whole wheat toast, one cup of low or non-fat yogurt mixed with fruit. You can add cereal or more toast for extra calories (breads/cereals, dairy, fruits)

                                Lunch Ideas

                        Turkey Sandwich on Whole Wheat Bread: 3 oz. of lean white meat, tomato slices, lettuce (dark green), mustard, slice of cheese, and fresh fruit (meats, breads, veg./fruit, dairy)

                        Chef’s Salad with Dark Green Lettuce: 1 oz. lean meat, sliced egg, cherry tomatoes, sliced cucumber, alfalfa sprouts, Balsamic Vinegar or low-fat type of dressing, glass of non-fat milk, slice of whole grain bread or oat bran muffin (meats, veg./fruit, dairy, grain)

                        Chicken Noodle Soup: One bowl that includes ½ cup of cooked vegetables, 3 oz. of chicken breast, and 10 whole wheat crackers--add more soup, a bagel, or fruit for more carbos and calories (meat, breads, veg./fruits)

Dinner Ideas

                        Broiled Fish: 3 or 4 oz. seasoned with lemon and herbs, baked potato, steamed carrots, green beans, 8 oz. glass of non-fat milk, fruit for dessert, whole wheat rolls with jam or honey (meat, veg./fruit, dairy)

                        Steamed Vegetables: Use chopped cauliflower, garbanzo beans, green beans, and carrots topped with ½ cup shredded low-fat mozzarella cheese, and lemon pepper stuffed into pita bread, slice of whole wheat or sourdough bread, and fruit with yogurt for dessert (meat alternative, veg./fruit, dairy, breads)

                        Broiled or Baked Chicken: Use 3 oz. of chicken and 1-2 cups brown rice, broccoli, sliced tomato, flour tortilla (no lard type!), cottage cheese, and fresh fruit (meat, rice/grains, veg./fruit, dairy)

                        Pasta with Tomato Sauce or Marinara Topping: (3 oz. lean meat if desired) Mushrooms, bell peppers, onions, and fresh garlic!, tablespoon of Parmesan cheese, carrot sticks, sourdough bread, fresh fruit for dessert, and 8 oz. of non-fat milk (pasta, veg./fruit, dairy)

*You can use zucchini as a substitute for meat if you want to eat vegetarian. The zucchini can add texture that is similar to meat.

                        Vegetarian Burritos: In a large steam pot, steam cubed carrots and potatoes for 15 minutes. Add a diced onion and two diced jalapeno peppers which have had the seeds removed. Next add an assortment of vegetables such as squash, green or red peppers, broccoli, or whatever you like. Continue steaming until the vegetables are tender but not mushy. Fill large low-fat flour tortillas with the steamed vegetables, roll into burritos, and arrange them on a cookie sheet or large pan. Pour green tamale sauce over the top and sprinkle with low-fat cheese. Bake on 350 until the cheese and sauce bubbles or microwave for about 1 minute.

*Note: I’ve only listed non-fat milk in the samples because that’s what I drink but 1% low-fat is also very healthy and much lower in fat than the 2% or whole milk.

Healthy Snacks for Athletes: Many athletes consume a great number of calories every day for training and competing; therefore, the above sample meals might not be enough calories for your needs, so you’ll need to eat more to obtain a “positive energy balance.” If you want to snack more, but don’t need a lot of extra calories, try eating more veggies and fruit that are lower in calories but high in vitamins and nutrients. *Note: Some of the following are “carbo load” type snacks due to high energy turnover requirements of competitive training. Eating for Wellness

Snack Ideas

                        Bagels: Whole wheat bagels are great because you can stuff them into a backpack, etc. and eat them easily and quickly. Also, most bagels are very low in fat unless, for example, you get the chocolate chip type or load them down with cream cheese, etc.

                        Breads: For sandwiches, try eating whole grain bread that is a better source of fiber. Sourdough bread is a good low-fat snack if you can’t find whole wheat breads. Try salsa or honey for added flavor instead of high-fat butter.

                        Cold Cereal: This is a good quick snack right after workout. Just have a bowl of your favorite cereal with non-fat milk for a carbo and fiber boost in-between meals.

                        Cooked Rice: Boil 1½ cups of water (depending on preference) then add 1½ cups of rice and cook until tender. Scoop out desired amount and add non-fat milk and add a little honey to sweeten. This is a great carbo load or replenishment after a hard workout. Remember, honey is just naturally pure carbohydrate. While honey doesn’t have much nutritive value, if you need the carbos and extra calories to replenish glycogen storage and maintain a positive energy balance then some honey carbos are fine.

                        Veggie Tostados: Spread a layer of lard-free vegetarian refried beans on a corn tortilla shell then sprinkle with low or non-fat cheese and add Tabasco or salsa. Heat for around 1 minute in microwave. Add shredded lettuce, tomatoes, onions, etc.

                        Veggie Sandwich: On two slices of whole grain bread, place alfalfa sprouts, spicy mustard, tomatoes, zucchini slices, and some crunchy (not mushy!) avocado slices. The avocado will add nice “meat like” texture if used when firm before full ripening. The spicy mustard adds a lot of flavor without excessive calories. You can also add a slice of pepper cheese for added flavor; this has a few grams of fat but a little fat is OK if the rest of your diet is generally centered on healthy low-fat food.

                        Pretzels or Baked Chips: Pretzels are baked carbos with some salt. A low-salt pretzel would be best but regular is acceptable if you are sweating a lot during hard exercise. Baked chips are simply the starchy carbohydrate potato source without the greasy fat from being fried.

                        Candy Bars: If you just can’t resist a candy bar, then try a 3 Musketeers that is much lower in fat than other leading bars. A 2.1 oz. 3 Musketeers has only 8 grams of fat (28% fat) compared to a 2.2 oz. Snickers that has 14 grams of fat (45% fat)--the Snickers has an extra 54 calories (6 gm.) just from fat! Because the 3 Musketeers has less fat, it also has less calories per bar.

*Note: Fat has 9 calories per gram compared to carbohydrate (sugar) that is only 4 calories per gram; thus, the candy with the least amount of fat is the best choice for limiting calories.

Good Food Substitutes

                        Butter: Try natural powders such as Butter Buds or Molly McButter that can be used alone or mixed with a small amount of olive oil. If you can’t eliminate butter from your diet, try to reduce gradually the amount you use in order to limit excess fat and calories.

                        Salt: Lemon, spices, Mrs. Dash, and assorted natural seasonings

                        Sour Cream: Molly McButter Natural Sour Cream and Butter Flavor Sprinkles, Non-fat Philadelphia Cream Cheese, or non-fat sour creams.