Ocnutrition’s Blog


Using Nutrition To Optimize Recovery
February 23, 2010, 8:52 pm
Filed under: Sports Nutrition

Did you know that adjusting the timing and nutrient composition of your after workout meals can increase your energy, enhance your ability to gain muscle mass and improve your performance in subsequent workouts?

The 2 hour Window

Your body has an enhanced ability to replenish muscle glycogen stores (one of your main fuel sources during workouts) and repair muscle tissue during the 2 hours following a workout.  In order to optimize recovery, make sure to consume a recovery snack within 30 minutes of your workout and a real meal within 2 hours.  The recovery snack and real meal should include carbohydrate and protein.

When choosing drinks, bars or other recovery foods, look for a 3:1 or 4:1 ratio of carbohydrate to protein.  Here are a few recovery recommendations for drinks, bars and other foods. 

Recovery Drinks

  • Low fat milk, chocolate milk or soy milk
  • Recovery shake made with milk/yogurt, fruit & 1 scoop of whey protein
  • Light Muscle Milk with a banana
  • P90X Recovery Drink
  • Endurox R4

Recovery Bars

  • Kashi Go Lean
  • Luna
  • Powerbar Harvest
  • Clif
  • Balance or Zone Bar with fruit

Other Convenient Recovery Foods

  • Low fat yogurt or cottage cheese & fruit
  • Sandwich containing lean meats or peanut butter
  • Lean Ole’ frozen burrito from Costco
  • BRC burrito from El Pollo Loco

Recovery nutrition is most important following:

  • Intense aerobic workouts longer than 90 minutes with less than 24 hours of recovery
  • Intense resistance training

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com



Vegetable Chicken Enchiladas*
February 23, 2010, 8:30 pm
Filed under: Recipes

Full of fresh, tasty ingredients that are also good for you!

Ingredients:

1 large onion, peeled and chopped
1 large zucchini or yellow squash, chopped
1 green or red bell pepper, seeded and chopped
1 cup cooked, boneless, skinless, chopped chicken breast
Nonstick cooking spray
¾ cup red enchilada sauce
2 (8-ounce) cans no salt added tomato sauce
8 (6-inch) corn or whole wheat tortillas
2/3 cup shredded reduced-fat Monterey Jack or Mexican Blend cheese

Preparation: 45-50 minutes

  1. Preheat oven to 375°F.
  2. Spray large skillet with nonstick cooking spray. Saute onion for 5 minutes over medium heat, stirring occasionally. Add bell pepper and squash; cook for 5 minutes more. Stir in chicken; set aside.
  3. In a small bowl, combine enchilada sauce and tomato sauce. Then add ½ cup of sauce mixture to the vegetable and chicken mixture from step 2.
  4. Soften tortillas on the stovetop or microwave oven. Dip each tortilla in the sauce and place equal amounts of vegetable and chicken mixture on one side. Roll up and place in a 13 x 9-inch baking pan. Pour any remaining sauce over the top.
  5. Cover the baking pan loosely with foil and bake for 20-25 minutes. Remove cover and sprinkle shredded cheese over top; bake for 5 minutes more. Serve while hot.

 

Makes 4 servings: 2 enchilada per serving

* This recipe was adapted from the Champions for Change Network for a Healthy California, Healthy Latino Recipes 2008



Trans Fat in Hiding
February 9, 2010, 10:36 pm
Filed under: Heart Health, Label Reading

Did you know if a product contains less than half a gram of trans fat per serving, the manufacturer is not required to list it on the label? This means a product with 0.49 grams of trans fat can read no trans fat on the label. As a result, if you consume a few servings of a product like this, you could consume over a gram of trans fat without knowing it!

According to the American Heart Association you should limit your daily consumption of trans fat to less than 1 percent of your calories. This means if you consume 2,000 calories per day, no more than 20 calories or 2 grams of fat should come from trans fat.

So, how can you tell if a product contains trans fat? Look for “hydrogenated” or “partially hydrogenated” oil in the ingredient label because trans fat is created during the hydrogenation process. Restaurants and food manufacturers love to use these hydrogenated oils because they taste good, are inexpensive and help preserve food.

Trans fat is often found in fried foods and bakery items such as pie crust, pizza dough, cookies, cake, French fries, crackers, margarine, and shortening and a small amount of trans fat occurs naturally in animal foods such as lamb, butterfat, and beef. The best way to avoid trans fat is to eat a well balanced diet that is mostly plant-based. Don’t forget to read labels and limit or avoid products that contain hydrogenated or partially hydrogenated oils because this means they contain trans fat!

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com



Sports Nutrition Class
February 2, 2010, 7:26 pm
Filed under: Sports Nutrition

Did you know that by adjusting what you eat and when you eat after a workout, you can increase your energy, enhance your ability to gain muscle mass and improve your performance in subsequent workouts?

Your body has an enhanced ability to replenish muscle glycogen stores (one of your main fuel sources during workouts) and repair muscle tissue during the 2 hours following a workout. In order to optimize recovery, make sure to consume a recovery snack within 30 minutes of your workout and a real meal within 2 hours.

The recovery snack and real meal should include carbohydrate and protein. When choosing drinks, bars or other recovery foods, look for a 3:1 or 4:1 ratio of carbohydrate to protein. Chocolate milk is an example of a recovery drink with a 4:1 ratio of carbohydrate to protein.

For more information on recovery nutrition and the fundamentals of nutrition for performance, OC Nutrition will be offering a Sports Nutrition Class in Newport Beach. This course provides CEU’s by the National Athletic Trainers Association (NATA).

SPORTS NUTRITION CLASS
WHEN: Saturday, February 6, 2010
TIME: 9:00am-12:00pm
WHERE: OC Fitness Solutions studio, Newport Beach.
Sign up today! Contact Kristy at kristy@ocnutrition.com or (949) 933-6788.

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com