FITNESS FOODhttp://www.lift-magazine.com/the-athletes-kitchen/2009-01-06T01:08:22ZSquarespacehttp://www.lift-magazine.com/the-athletes-kitchen/live-the-healthy-life-eat-well-be-active-and-feel-great.htmlTanya Ryno2009-01-06T01:08:15Z2009-01-06T01:08:15ZMany of us exercise to stay fit and healthy, while others make a living through physical work or competitive sport. One thing that all active people have in common is the need for a healthy, varied diet. This provides the energy and nutrients for our bodies to be able to perform and recover from physical activity and stay healthy in the long term.

The type of foods that you eat on a regular basis will affect your ability to perform both physically and mentally, as well as your sense of vitality and wellbeing. If you exercise regularly but fail to eat a healthy diet, your body won't perform as well as it could, and you may even give up regular exercise altogether because it feels so difficult.

If long-term health is not your immediate concern, and you only exercise because you enjoy the thrill of competitive sport, good nutrition should still be part of your daily training program, because, without it, you'll never reach your full potential. The bottom line is that you won't reap all the benefits of the time you've invested in exercising or training if you don't nourish your body with healthy foods and give it quality fuel to run on.]]>http://www.lift-magazine.com/the-athletes-kitchen/seasons-eatings-talking-turkey.htmlTanya Ryno2008-11-24T16:32:42Z2008-11-24T16:32:42ZGo ahead: Give thanks for all that meaningful stuff like family and good health. But while you’re at it, give thanks that there are people out there willing to roast a turkey and do all the cleanup — so you don’t have to.

What? Not true. Well, not at my house either! Instead (and just as good) we can give thanks for Cooking Light magazine.

Yes, it's that time of year. The days are shorter. The temperature is dropping. The lights are going up. Time to prepare for another season of celebrating, giving, caroling and, of course, busting out the fat pants.

Not this year: The recipes from Cooking Light -- no this is not an ad, every year I use the recipes from Cooking Light -- they are the non-diet diet kind, which means you can enjoy yourself without having to adhere to nasty calorie restrictions or impossible-to-follow rules. Imagine eating an entire Thanksgiving dinner. Or actually enjoying breakfast, lunch, and dinner, as well as dessert and snacks.

That’s something everyone can be grateful for.

]]>http://www.lift-magazine.com/the-athletes-kitchen/go-the-distance-nutritional-advice-for-nyc-marathon-runners.htmlTanya Ryno2008-10-27T14:06:29Z2008-10-27T14:06:29Z

The New York City Marathon, held every year in early November, is New York’s biggest party. With just over 37,000 participants and two million spectators lining the streets, it just may be the world’s largest – and loudest – race.

If you are running in this year's race, you may be concerned about the best nutritional preparations. The good news is, even if your training is over, you can still significantly enhance your performance with winning food strategies.

Without a doubt, what you eat and drink during the last few days and hours before the marathon makes a difference. By eating wisely and well, you can enjoy lasting energy without hitting the wall!

Here are eight last minute nutrition tips for enhancing endurance:]]>

http://www.lift-magazine.com/the-athletes-kitchen/red-white-and-blue-potato-salad.htmlTanya Ryno2008-10-23T03:22:57Z2008-10-23T03:22:57Z Just in time for the election!
To be honest, the standard deli-issued potato salad isn't really my thing. But that said, I still love potato salad, I just can't stand the mush.

To keep my potato salad more solid, you'll notice I use a lot less mayonnaise and I cut the potatoes into wedges (rather than slices) and I keep the skins on.

The result: A perfect salad for the Patriot in you!

2 Pounds of red, white, and blue gourmet potatoes
1 Medium green pepper, chopped
2 Tablespoons chopped parsley (optional)
1/3 Cup chopped red onion
1/2 Cup of mayonnaise
1 Tablespoon vinegar
2 Teaspoons Dijon-style mustard
1 Teaspoon salt
Fresh Ground pepper - to taste
6 Hard boiled eggs, chopped into big chunks

In a covered saucepan cook potatoes in boiling water for 20 to 25 minutes or till just tender, drain well. Cool (in the fridge) and then cut the potatoes into wedges ... keeping skins on. Don't forget the eggs!

In a very large bowl combine celery, green pepper, parsley, onion, mayonnaise, vinegar, mustard, salt, and pepper. Add potatoes and eggs. Toss lightly to mix. Cover and chill for at least 6 to 24 hours (preferably 24). Makes 12 side-dish servings.

Think of the red, white and blue potatoes as inspiration for the salad artist within. ]]>http://www.lift-magazine.com/the-athletes-kitchen/banana-and-honey-smoothie.htmlTanya Ryno2008-10-16T01:17:19Z2008-10-16T01:17:19Z A hot favorite, this banana and honey combo is a good option for a light breakfast or snack. It contains carbohydrates, potassium and phosphorus.

2 ripe bananas
2 cups (17 fl oz) low-fat soy milk
1 tbs honey or maple syrup
2 tbs low-fat plain yogurt

Prep Time: 10 minutes
Cooking Time: Nil
Serves 2

Place the bananas and soy milk in a blender. Add the honey or maple syrup and yogurt and blend until frothy.

HINT: You can substitute a variety of soft fresh fruits or rehydrated dried fruits for the bananas.

Nutrition per serving: Energy 1069 kj (255 cal): Fat 1.5 g: Carbohydrates 47.4 g: Protein 12.1 g

]]>http://www.lift-magazine.com/the-athletes-kitchen/carbohydrates-foods-for-energy.htmlTanya Ryno2008-10-14T13:12:01Z2008-10-14T13:12:01ZJust as a car engine runs on energy from gas, the human body runs on the energy it obtains from the nutrients in the diet and from its own nutrient stores. The carbohydrates (sugars and starches) that we consume are the main source of fuel that powers our brain and exercising muscles.

After carbohydrates are eaten and digested, any that are not immediately needed for fuel are stored in the liver and muscles as glycogen. These stored carbohydrates can be quickly broken down at times when the body needs more energy, such as between meals and during exercise, to provide the body with readily available fuel. Unlike the body's fat stores, which are very large and could fuel many days of walking, the body's glycogen stores are relatively small and can usually fuel only a few hours of continuous exercise. They are also constantly being used, so we need to refuel them by regularly eating carbohydrates. In contrast, the body's fat stores are so large that any fat that is used during exercise doesn't significantly decrease the total amount of fat stored in the body. Body fat is broken down into fuel at a much slower rate than glycogen and is basically a supplementary fuel to carbohydrates for the first 90-120 minutes of exercise, after which the body's glycogen stores begin to deplete. At this point, athletes will fight a growing battle with fatigue, as fat, a more slowly available fuel, becomes the main power source. Endurance athletes refer to the feeling they experience when their body becomes depleted of carbohydrates as 'hitting the wall', which is a grueling and unpleasant sensation. However, fatigue caused by carbohydrates depletion can be prevented or reduced by consuming carbohydrates during endurance events and by eating a high-carbohydrates diet before the event to increase the body's glycogen stores.

Regardless of whether you are an elite athlete or a recreational exerciser, if you don't eat enough carbohydrates on a regular basis, you'll feel less energetic and will tire more quickly during exercise. The more exercise you do, the more carbohydrates you need to eat each day. If you train intensely every day, ensure your meals and snacks are based on carbohydrates-rich foods so you replenish your glycogen levels in between training sessions. The physical and mental demans of training are already tiring, soit is important that your diet re-energizes you.

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