Answers from a Nutrition Wizard

One of the phenomenal things about being apart of Excel Fitness is the fact that you have full-on access to an incredible nutritionist, Dina.

If you are a member of Excel Fitness, you have the privilege of attending free nutrition seminars held every Monday evening after her afternoon class (5:30pm).  They are very informational and can be shaped by us, the members.  If you have a question or what to find out something more on a topic drop her a line.  If you are not a member of Excel and you are interesting in working with her, you can find Dina here.  

She has a vast knowledge of nutrition and can really help you get back on your feet.  I know she has had a huge impact on my lifestyle changes!  She kicks butt and we are lucky to have her!  

I was lucky enough to get her to answer a series of questions I was curious about (and I bet these are questions you had too!).  

QUESTION:  What is the one food people should eat EVERY day?
ANSWER:  "Answer to this one is a toss up!  Yogurt is a great source of bone-building calcium, but its real strength lies in the probiotics that keep down the growth of harmful bacteria in your gut.  Eating more yogurt could help with inflammatory bowel disease, ulcers, urinary tract infections and vaginal yeast infections."

How much?  Dina recommends 3/4 of a cup with LIVE cultures is one serving of milk/dairy products.  OR Flaxseeds.  A tablespoon of ground flaxseed sprinkled over cereal or yogurt provides 2.3 grams of fibre.  Lingnans act like estrogen in the body ~ blocking estrogen receptors on cells and contributing to reduced rates of certain hormone-related cancers such as breast cancer.  Dina recommends 1 to 2 tablespoons of ground flaxseed into your diet daily.

QUESTION:  What is the "perfect" breakfast?
ANSWER:  "Oats, almonds, blueberries.  Oats keep your digestive system healthy and helps control blood cholesterol levels.  Women need a minimum of 25 grams of fibre a day and ½ cup of uncooked oatmeal provides 4 grams or 16% of your daily recommended intake.  Almonds for protein.  Centres for Disease Control recommends that women consume at least 46 grams of protein a day and 1/4 cup of nuts provide 5 grams.  And blueberries for vitamin A and C, two powerful antioxidants."

QUESTION:  How long after I wake up should I eat breakfast?
ANSWER:  "I am not sure that I follow any rule with regard to eating breakfast...as long as a person is hungry then eat.  If you aren't hungry, don't eat.  That is part of the obesity issue, people eat when they aren't hungry.  Consider energy balance (calories in/out) and how many calories to consume for the day.  Make sure its all balanced and when you do eat that it is full of fibre!"

QUESTION:  What is a great snack option?
ANSWER:  "Snacks!  Veggies with hummus, fruit like an apple with peanut butter, nuts, fresh berries, yogurt, cottage cheese, dried fruit, pita with hummus, hard boiled eggs, trail mix, tortillas with peanut butter and raisins or bananas."

QUESTION:  How long after a good workout should I wait to eat?
ANSWER:  "This is a debatable question all of a sudden.  I have always taught that the 20 minute window is key.  But lately they are saying that as long as you way within 2 hours it is good.  It also depends on your activity, that will determine WHAT you should be eating."

QUESTION:  What is a great pre and post workout food?
ANSWER:  "Again this depends on the activity.  Our body uses different fuel for different activities."  

Dina has provided me with further information on this ~ the material below shows what to eat based on activity.

DINA'S PRE/POST WORKOUT: WHAT TO EAT

Because our bodies utilize different fuels for different activities I am providing some suggestions on what to eat for what activity you are planning.
Yoga/Stretching:
Before:

•   lower impact, less concern about upsetting the stomach
  
•   Morning classes - eat fibrous foods like a whole grain cereal perhaps or yogurt - Greek or
  traditional - with fresh berries.
  
•   Some protein will help build muscles and healthy fats are great, but also that fiber content will
  further promote digestion and won't weigh you down
  Yogurt and Granola Parfait Recipe:
  Layer 6 ounces plain fat-free Greek yogurt with 2/3 cup granola mixed with 1/2 cup puffed wheat cereal, and 1 sliced peach.
  
  After:
    Replenish after a workout, so try a sports energy drink
    If its morning - you'll want to have a healthy, simple snack that won't make you nauseous like an
  egg white burrito, while your body is still burning calories. It will help build more muscle.

• Egg white Burrito Recipe:
  Egg whites, tomato, onion, whole grain tortilla
  1 whole grain tortilla 1 egg
  3 egg whites
  1⁄4 tomato
  1⁄4 onion
  1⁄4 green pepper
  2g parmesan cheese 15g salsa
  Directions
  1. Scramble egg and three egg whites.
  2. Chop green pepper, onion, and tomatoes into small pieces.
  3. Spray pan with cooking release spray
  4. Cook onions and peppers until onions are translucent. Season with salt, pepper, garlic powder. 5. Add tomatoes. Cook for another minute and a half.
  6. Add egg mixture. Cook through.
  7. Place on whole grain tortilla
  8. Add salsa of your choice.

Cardio:
Before:
               Because of the physicality of the exercise, you'll need a little more energy, but you don't want a heavy meal. For a midday cardio workout, eat a healthy snack beforehand and your actual lunch afterward.

•   Eat a banana, trail mix or an energy bar. You mainly need energy and you're going to get that from healthier carbs, fruits, grains and good fats like nuts.
  
  Health Power Balls Recipe:
  Ingredients:
  •1/2 cup dates
  •1⁄2 cup pecans
  •1/3 cup coconut
  •1/3 cup peanut butter •1⁄4 cup ground flax
  •3 tbsp wheat germ
  Directions:
  1.Place all ingredients in your food processor and blend.
  2.Form into 1 inch balls and roll in wheat germ and coconut mixture.
  3.Store in a container in the fridge.
  *If you find the mixture too thick add 1⁄4 cup of warm water and blend again.
  
  After:
  

 After your workout, choose a salad with mixed greens and some lean protein like chicken breast or grilled fish. Stay away from bottled dressings or anything that has high fat content. You've worked your metabolism up and your muscles are hungry, so it's going to absorb that protein right into your muscles.

Salad Recipe:
Grilled Chicken Salad
2-1/2 ounces cooked skinless, boneless chicken breast halves 1 tablespoon and 1 teaspoon pecans
2-3/4 teaspoons red wine vinegar
1 tablespoon and 1 teaspoon white sugar
2 tablespoons and 2 teaspoons olive oil
1/8 onion, minced

1/8 teaspoon ground mustard
1/8 teaspoon salt
1/8 teaspoon ground white pepper
2 large handfuls spinach - rinsed, dried
2 tablespoons and 2 teaspoons sliced fresh strawberries

Strength Training:
Before:

•   Eat 2 ounces of protein (approx. half the size of your palm) 2 hours before you work out, stay away from heavy meals. Your muscles are going to be working extra hard, so they need that type of food to sustain you throughout the workout. Your body is depleting those resources, so you need to introduce them back in. Portion control is also really important because, if you consume too much, your muscles will focus on digesting that food instead of the workout. Try a bowl of oatmeal with added walnuts, whole-grain cereal with milk, whole-wheat toast with peanut butter, or even sweet potato or yam as a pre-workout meal eaten two hours before your workout. If you have to eat directly before your workout, a small piece of fruit—like an apple or banana—will do along with a handful of almonds.
  
  After:
  
•   Eat 4 ounces (size of your palm) and healthy grains like brown or Basmati rice. Stay away from heavier starches like potatoes and reward your body with yummy pieces of grilled fish or shrimp and vegetables. For a balanced meal, it's very important to include high fiber veggies with your protein.
  
  Shrimp, Cucumber and Quinoa Salad with Feta:
  Prepared quinoa
  1/3 c fresh lemon juice
  12 oz precooked peeled or thawed frozen shrimp, coarsely chopped 3/8 tsp black pepper
  1 c diced cucumber
  1 pint grape tomatoes
  1/2 c chopped red onion
  1/2 c chopped parsley
  2 Tbsp olive oil
  1/2 c (2 oz) crumbled feta cheese 1/4 tsp salt
  1. Cook quinoa according to package directions.
  2. Place shrimp in large serving bowl. Sprinkle with 2 tablespoons lemon juice and 1/8 teaspoon pepper. Let stand for 5 minutes.
  3. Stir in cucumber, tomatoes, onion, parsley, oil, and cheese. Add salt, remaining lemon juice, and remaining 1/4 teaspoon pepper and toss.
• 4. Stir in cooled quinoa.
  5. ENJOY! 
  
  
  THANK YOU DINA FOR SHARING ALL THESE NUGGETS OF INFORMATION WITH US!