getting back to full-time office work and not having access to my kitchen on demand and having less time to cook has put to test a lot of the principles and meals i've written about here.
but do not despair! with a little planning, you can eat well during the day and keep your energy levels high and your weight stable.
Continue reading "meal planning: the working person's dillemna" »
fall is here, which means the arrival of squash! squash are a great vegetable as they store easily for long periods of time, can be cooked an a variety of ways in any number of dishes and are packed with vitamins (1 C of butternut squash has 300% RDA of vitamin A and 50% RDA of vitamin C!).
this recipe is super easy to make. start it cooking in the evening and you have lunch ready to go in the morning. start it in the morning and you have dinner when you get home. replacing the coconut milk with 1.5 cup nonfat yogurt and 3 Ts coconut oil gives a slightly higher protein version. don't add the yogurt until 20 minutes before finishing to prevent it from curdling.
i've typically been rather sceptical of supplements. i'd heard (and been inclined to believe) that most hard packed supplements won't dissolve properly in the digestive system. i've read research to that effect as well. furthermore, the endurance athlete's supplement needs are different from the "normal" person and need a different supplement altogether.
a classic. nothing too special here. i used "rainbow" pasta from the coop but really any could be used. quite low fat on its own, so consider pairing it with something else, having some good desert or adding 2 Ts of olive or coconut oil.
good god there are a lot of articles out there about how to lose weight.
bottomline: eat a balanced diet of 20-25% (good) fat, 60% (good) carbohydrate and 15-20% protein (depending on your activity levels, 15% for normal daily activity); expend more than you eat; and don't try to lose more than a pound a week.
we all know that sleep is essential. who knew that nutrition had such an important role to play in sleep. these guidelines could be a bit difficult to follow strictly, but if you're having difficulty sleeping, try them out.
Certain foods may not only reverse the replenishing effects of a good night's sleep, but they may create an undesired loss of muscle mass gains. Any food high in the amino acid, tyrosine, or its derivative, tyramine, will trigger the release of norepinephrine by the adrenal glands, which induces an alert waking state. Tyrosine- and tyramine-rich foods to be avoided at the evening meal include cheeses, beer, wine, broad bean pods, chicken liver, sauerkraut, chocolate, bacon, ham, sausage, eggplant, potatoes, spinach and tomatoes.
