In the Fridge
Fridge wonders include prewashed and ready-to-eat salad greens and carrots, cheese, eggs, milk, and yogurt.
Soup: A mélange of quick-fix ingredients
Soups combine the textures and flavors of the different ingredients mentioned previously. Soups are not only satisfying but can contain the wide range of nutrients available in its ingredients. Soups are easy to concoct and make great leftovers.
Nutritious soups do not need endless chopping or toiling over a hot oven. Canned or frozen vegetables can make up your soup and they can be fixed on a microwave or stovetop.
To make minestrone in minutes, combine canned crushed tomatoes with chicken or vegetables broth, canned beans, and frozen vegetables. Let simmer and enjoy.
To make gazpacho, in a blender or food processor, mix vegetable juice, canned tomatoes, minced garlic, red onion, cucumber chunks, bell pepper chunks, splash of red wine vinegar, olive oil, and salt and pepper to taste. Vitamin C and other important nutrients load this combination. Gazpacho can even help decrease inflammation and oxidative stress.
Wednesday 18 November 2009
Tuesday 17 November 2009
Sports Nutrition and Quick Food Fixes
Sports Nutrition and Quick Food Fixes
Athletes are busy people. They try to balance training and natural sports nutrition with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition helps to adequately fuel work-outs and improve performance and recovery.
Eating well should be a part of an athlete’s overall training plan. But buying well is a requirement for eating well.
Nutritious meals begin at the grocery store. If you purchase the right ingredients, it’s a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.
Freeze Health
• Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.
• Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.
• Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.
• Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.
Pantry Staples
Canned products don’t compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.
• Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.
• Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.
Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.
Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.
Tomato sauce is usually cooked with pasta which is a staple of many athletes’ sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.
A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.
Athletes are busy people. They try to balance training and natural sports nutrition with work, school, family and other activities. With all these responsibilities, athletes consume a lot of energy each day. Food preparation can become a challenge but it is a challenge that athletes need to face since good sports nutrition helps to adequately fuel work-outs and improve performance and recovery.
Eating well should be a part of an athlete’s overall training plan. But buying well is a requirement for eating well.
Nutritious meals begin at the grocery store. If you purchase the right ingredients, it’s a cinch to whip up a nutritious and flavorful meal. Stocking up with healthy staples is critical to good sports nutrition and will give you many options when you get home from a workout. Here are some foods busy athletes must be armed with.
Freeze Health
• Frozen foods are time-savers. Many prepackaged frozen items let you use the exact amount you need thus cutting cleaning up time. Leftovers are also instant meals on a busy night.
• Freezing is an important method of preserving most nutrients. Frozen vegetables are a lot of help because they require no washing, chopping, or peeling. Serve vegetables as a side dish, or incorporate into soups, sauces, or pasta dishes.
• Frozen fruit has longer shelf-life and are easily available if supply of fresh ones is low. Frozen blueberries, mixed berries, and mangoes can be blended into a smoothie with fruit juice and milk or yogurt or used as cereal topping.
• Chicken breasts or fish fillets that are frozen in individual packing are a good protein source for your meals. Frozen meatballs provide variation and can be easily mixed with pasta.
Pantry Staples
Canned products don’t compromise nutrition. Upon being harvested fruits and vegetables are processed to keep nutrients locked in.
• Beans that are canned are nutrient dense, and will load you with the important fuel for maximum growth and sports performance.
• Canned tuna and salmon are rich in protein and omega-3 fats, which have been shown to help conditions of cancer, heart disease, arthritis and mental health. Pasta dishes, salads and sandwiches can be given another character by including these in the recipe.
Peanut Butter is a good source of calories, and for busy athletes, an easy fill. Use this as sandwich spread and top with a banana or enjoy with carrot strips. Peanut butter is packed with healthy mono- and polyunsaturated fats and vitamin E.
Popular among athletes is the use of tomato sauce. Processed tomatoes are concentrated with protective compounds. One half-cup of tomato sauce, for instance, contains six times more of the antioxidant lycopene than a medium fresh tomato.
Tomato sauce is usually cooked with pasta which is a staple of many athletes’ sports nutrition diet. If available, use the whole grain variety because refined pasta has been stripped off of its vitamins, fiber and other nutrients. Frozen bell peppers and tuna can boost protein content of meals with tomato sauce.
A wide variety of whole grains must be explored, examples of which are brown rice and red rice. Whole grains take a little longer to cook so cook in medium batches just enough to have leftovers for the next day.
Friday 13 November 2009
A Balanced Diet Is Important to Sports Nutrition Health.
A good healthy eating plan is another key to sports nutrition. The right combination of calories from carbohydrates, proteins and fats gives you more energy for top performance. These nutrients perform certain actions that will help your body as you perform strenuous kinds of sports.
Carbohydrates are the most important fuel source. It provides a minimum of sixty to a maximum of seventy percent of our calories.
Carbohydrates are found on almost all of the food you consume. Food rich in carbohydrates are fruits, vegetables, pastas, breads, cereals,rice and many more that are too many to mention.
Your body converts sugar and starches from carbohydrates to glucose, which is the main source of energy of the body. Your body also stores the glucose into your liver and muscles giving your body a reservoir of energy. The more carbohydrates you have, the more energy you can give out. If you run out of carbohydrates, you can also get energy form proteins and fats.
You can get your proteins from meat, fish, poultry, eggs, beans, nuts, dairy products and other foods. Proteins provide a minimun of fifteen to a maximum of twenty percent of your daily calories. They are used in tissue and muscle build up.
Carbohydrates are the most important fuel source. It provides a minimum of sixty to a maximum of seventy percent of our calories.
Carbohydrates are found on almost all of the food you consume. Food rich in carbohydrates are fruits, vegetables, pastas, breads, cereals,rice and many more that are too many to mention.
Your body converts sugar and starches from carbohydrates to glucose, which is the main source of energy of the body. Your body also stores the glucose into your liver and muscles giving your body a reservoir of energy. The more carbohydrates you have, the more energy you can give out. If you run out of carbohydrates, you can also get energy form proteins and fats.
You can get your proteins from meat, fish, poultry, eggs, beans, nuts, dairy products and other foods. Proteins provide a minimun of fifteen to a maximum of twenty percent of your daily calories. They are used in tissue and muscle build up.
Thursday 12 November 2009
Get The Right Nutrition Data
You should first consult your doctor about your healthy eating diet and not just decide one for yourself. They have the license and they are extremely professional at it, which is why they can give you the right advice on your proper diet and nutrition courses that you should have.
You lose a lot of fluids everytime you exercise. Just imagine the gallons of sweat you lose when you are pumping that body of yours. That is why water is one of the most important factor in sports nutrition. It is not the only factor, nutritional supplements can be considered, but it is most important.
It makes up about sixty percent of your body weight and is involved in almost all of your bodily processes.
As you probably already know, your body cannot produce and store water, this serves as the main reason why you should replace all fluids that you eliminate while doing your exercise, or else you will have to suffer being dehydrated. With athletes, they require more water than the normal eight glasses a day.
Drink plenty of fluids before, during, and after any kind of sports activity to prevent over-heating and dehydration. At least try to drink the same amount of water you lose due to sweat. There are also various sports drinks that are good for longer events. Getting hydrated will definitely help boost your energy.
You lose a lot of fluids everytime you exercise. Just imagine the gallons of sweat you lose when you are pumping that body of yours. That is why water is one of the most important factor in sports nutrition. It is not the only factor, nutritional supplements can be considered, but it is most important.
It makes up about sixty percent of your body weight and is involved in almost all of your bodily processes.
As you probably already know, your body cannot produce and store water, this serves as the main reason why you should replace all fluids that you eliminate while doing your exercise, or else you will have to suffer being dehydrated. With athletes, they require more water than the normal eight glasses a day.
Drink plenty of fluids before, during, and after any kind of sports activity to prevent over-heating and dehydration. At least try to drink the same amount of water you lose due to sweat. There are also various sports drinks that are good for longer events. Getting hydrated will definitely help boost your energy.
Wednesday 11 November 2009
Importance of Nutrition in Sports.
What is Sports Nutrition?
Almost all of the people, occupying this world, dream of being a sports superstar. You long for that feeling when thousands of fans scream your name when you are about to win a game. But unfortunately, only those with extreme discipline, hardwork and talent get to experience that.
Talent is not the only secret of being a sports icon, it is also the way they get their nutrition. You see, sports nutrition is different from normal nutrition because with sports nutrition, the athletes require more nutrients to keep their energy up during their various activities. Athletes perform strenuous activities, that is why more nutrients are needed to keep them running.
Athletes lose a lot of fluids during their game. And like everyone knows, dehydration is one of the biggest problems in the athletic world. Getting tired and thirsty will affect an athlete’s performance, just as it affects anyone else’s, except that it makes the life of an athlete a lot more difficult to live.
Everyone knows that an athlete’s performance is the reason why they get paid, seriously. So basically, if you are an athlete and you want to have that winning edge, then you better get that right nutrition. When you drink enough water and eat a balanced diet and also get the right sports nutrition, your body can utilize energy efficiently and also fuel top performance.
You can make the most of your athletic talents and have more strength, power and endurance when you get the right sports nutrition. These are not just for boasting purposes, however, athletes do have their own way of boasting the above mentioned attributes.
Your diet should be based on different factors and this should involve your age, size, physical condition and the type of sports you are engaging yourself in.
Almost all of the people, occupying this world, dream of being a sports superstar. You long for that feeling when thousands of fans scream your name when you are about to win a game. But unfortunately, only those with extreme discipline, hardwork and talent get to experience that.
Talent is not the only secret of being a sports icon, it is also the way they get their nutrition. You see, sports nutrition is different from normal nutrition because with sports nutrition, the athletes require more nutrients to keep their energy up during their various activities. Athletes perform strenuous activities, that is why more nutrients are needed to keep them running.
Athletes lose a lot of fluids during their game. And like everyone knows, dehydration is one of the biggest problems in the athletic world. Getting tired and thirsty will affect an athlete’s performance, just as it affects anyone else’s, except that it makes the life of an athlete a lot more difficult to live.
Everyone knows that an athlete’s performance is the reason why they get paid, seriously. So basically, if you are an athlete and you want to have that winning edge, then you better get that right nutrition. When you drink enough water and eat a balanced diet and also get the right sports nutrition, your body can utilize energy efficiently and also fuel top performance.
You can make the most of your athletic talents and have more strength, power and endurance when you get the right sports nutrition. These are not just for boasting purposes, however, athletes do have their own way of boasting the above mentioned attributes.
Your diet should be based on different factors and this should involve your age, size, physical condition and the type of sports you are engaging yourself in.
Thursday 1 October 2009
Privacy Policy
Privacy Policy for "Sport and Nutrition.blogspot.com"
At "Sport and Nutrition.blogspot.com", the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the
types of personal information is received and collected by "Sport and Nutrition.blogspot.com" and how it is used.
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analyze trends, administer the site, track user’s movement around the site, and gather demographic information. IP addresses, and other
such information are not linked to any information that is personally identifiable.
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such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their
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You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as
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cannot control the activities of, such other advertisers or web sites.
If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management
with specific web browsers can be found at the browsers' respective websites.
At "Sport and Nutrition.blogspot.com", the privacy of our visitors is of extreme importance to us. This privacy policy document outlines the
types of personal information is received and collected by "Sport and Nutrition.blogspot.com" and how it is used.
Log Files
Like many other Web sites, "Sport and Nutrition.blogspot.com" makes use of log files. The information inside the log files includes internet
protocol ( IP ) addresses, type of browser, Internet Service Provider ( ISP ), date/time stamp, referring/exit pages, and number of clicks to
analyze trends, administer the site, track user’s movement around the site, and gather demographic information. IP addresses, and other
such information are not linked to any information that is personally identifiable.
Cookies and Web Beacons
"Sport and Nutrition.blogspot.com" does use cookies to store information about visitors preferences, record user-specific information on
which pages the user access or visit, customize Web page content based on visitors browser type or other information that the visitor sends
via their browser.
DoubleClick DART Cookie
Google, as a third party vendor, uses cookies to serve ads on "Sport and Nutrition.blogspot.com".
Google's use of the DART cookie enables it to serve ads to users based on their visit to "Sport and Nutrition.blogspot.com" and other sites
on the Internet.
Users may opt out of the use of the DART cookie by visiting the Google ad and content network privacy policy at the following URL -
http://www.google.com/privacy_ads.html
Some of our advertising partners may use cookies and web beacons on our site. Our advertising partners include ....
Google Adsense
These third-party ad servers or ad networks use technology to the advertisements and links that appear on "Equipment For
Fitness.blogspot.com" send directly to your browsers. They automatically receive your IP address when this occurs. Other technologies (
such as cookies, JavaScript, or Web Beacons ) may also be used by the third-party ad networks to measure the effectiveness of their
advertisements and / or to personalize the advertising content that you see.
"Sport and Nutrition.blogspot.com" has no access to or control over these cookies that are used by third-party advertisers.
You should consult the respective privacy policies of these third-party ad servers for more detailed information on their practices as well as
for instructions about how to opt-out of certain practices. "Sport and Nutrition.blogspot.com"'s privacy policy does not apply to, and we
cannot control the activities of, such other advertisers or web sites.
If you wish to disable cookies, you may do so through your individual browser options. More detailed information about cookie management
with specific web browsers can be found at the browsers' respective websites.
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