Just in case you missed Sarah Koszyk’s talk on how to Fuel Your Body on Saturday May 10th, here are a few take-aways to help you stay focused and on point throughout your #6weeks2burn. Sarah talked with the group about pairing foods together for sustainable energy throughout the day and explained the role that Ghrelin and Leptin play within the body. Ghrelin is produced by the stomach and travels to the brain where it turns on the hunger cells and turns off the satiety cell. Leptin is produced by the fat cells of the body and travels to the brain where it turns on the satiety cell and turns off the hunger cells. Remember that we shouldn’t feel like we are in a “battle” with our bodies, but rather work with your body and its natural mechanisms in order to nourish it. (For example: you need Ghrelin. One of it’s many roles besides helping to regulate your appetite is to help you regulate your sleep) Ghrelin begins to spike in order for your brain to give you the signal that your body would like some food, and the longer you ignore it, the more ghrelin is produced, until…. you decide to just eat your fridge. So in order to stay on top, it helps to be prepared.
Sarah’s Recipe of the Week: Breakfast Egg Muffins with Kale and Cheese. Make these muffins on a Sunday and you have a grab-n-go breakfast all week long! Pair the muffin with a piece of fruit for a complete meal.
Sarah’s Tips for Fueling Your Day
Eat within 1 hour of waking in the morning
For those early AM Burn folks this still includes you. Try pairing even something very small before your class in order to keep your blood sugar even, your mental focus strong, and your muscles fired up so that you CAN push a little harder during your workout and get more bang for your buck. Tricking yourself into eating after your high intensity workout in the attempts to save calories and Burn even more can backfire in the long run.
Sarah suggests something small, and easy on the stomach. Everyone has different likes and tastes, so play around with your food combos and enjoy what you are using to fuel your workouts.
– Half a banana with some almond butter or a few almonds
-Half a protein bar
-A piece of high fiber, whole grain bread with a slice of cheese
-1 Tbsp maca powder + 2 Tbsp Cacao powder + 1 cup (8 oz.) milk of your choice (i.e. cow’s milk, soy milk, almond milk, rice milk)
Then, eat your breakfast post early AM workout
Breakfast should be a healthy combination of protein, carbohydrates, healthy fats, and high in fiber.
Eat every 3-4 hours! Nearing the end of that time period your ghrelin begins to rise again, and your body will let you know- IT’S TIME TO EAT!
Drink plenty of water. Your body sometimes mistakes hunger pangs for thirst, so keep your water bottle close and enjoy breaks throughout the day to go refill and refuel.
70/30 Rule: 70% of your daily caloric intake should be pre-dinner.
Fuel your body early and throughout the day so that when you return home for dinner (or out on the town) you aren’t going to go overboard.
Use SUPERFOODS to fuel your diet
Check out these superfoods that pack more than just a punch in the dietary nutrition department
–Quinoa: high in protein, provides power carbohydrates, fiber and minerals
–Black Rice: contains high proportions of anthocyanins and flavonoids. These phytonutrients are rich in antioxidant, anti-microbial and anti-carcinogenic properties.
–Pichuberries: high and rich in antioxidants and active compounds called withanolides. Contain B- vitamins, protein, plant sterols, and is low on the glycemic index
–Chia Seeds/ Flax Seeds (ground): rich in omega-3′s (heart healthy fats) and high in fiber
-Maca Powder: Increases energy levels: Maca helps mental clarity and provides sustain natural energy. Improves endurance: Maca is great a pre-exercise meal. Add it to shakes. Increases sexual drive and enhances libido: Maca hcan help with hormonal disbalances. Supports bone health: Daily value is of Ca 25%. Boosts your immune system: A cruciferous vegetable, maca demonstrates antioxidant activity, containing phytochemicals, flavanols, glucosinates and isothiocyanates that have the ability to quench and scavenge various free radicals. Great anemia fighter because of its high amounts of iron and Vitamin C.
–Cacao Powder: Cacao promotes heart health and cholesterol management. It has been shown to decrease blood pressure, total cholesterol, and decrease LDL (bad) cholesterol while increasing HDL (good) cholesterol. Cacao also promotes diabetes management, as its phenolics lower insulin resistance and sensitivity, making it useful with diabetes management. It is a natural appetite suppressant so it can help reduce food cravings and aid in weight loss. Cacao also boosts the immune system due to its high level of antioxidants. It is packed with more antioxidants than green tea, black tea, or red wine.
If you have any further questions, would like a customized meal plan, or would like to schedule a complimentary consultation with Sarah Koszyk from MV Nutrition please contact her at:
SARAH KOSZYK, MA, RD
Medical Nutrition Therapist/ Dietitian/ Sports Nutritionist
Follow me on Facebook: http://www.facebook.com/EatingFree
Best Bay Area Nutritionist 2012 & 2013 by Bay Area A-List City Voter
Best Bay Area Nutritionist 2009 & 2010 San Francisco Chronicle and SFGate
Best San Francisco Nutritionist 2007/2008 & 2009/2010 by Citysearch