So, it's summer and the grill has been whipped out. Your freshly squeezed orange juice is waiting on ice, and the kids are enjoying their homemade fruit popsicles. Now time to focus on the meal for your guests. Impress your guests by offering them a healthier alternative to the usual beef burgers. Try the great tasting Portabella mushrooms between your whole wheat burger buns. Compared to beef slabs, Portabella mushrooms are low in sodium and very low in saturated fat and cholesterol. They are also an excellent source of thiamin, vitamin B6, magnesium, folate, zinc, and manganese. They also provide dietary fiber, riboflavin, niacin, pantothenic acid, phosphorus, potassium, copper and selenium. And if you are concerned about protein, these mushrooms provide you with an adequate percentage of that as well, with the benefits of lower calories, without losing the meaty texture of beef. Try spraying the grill with cooking spray and grill the mushroom for 10 minutes on each side. Top it with your favorite burger extras and enjoy. Keep everyone fit and fabulous for summer.
I have had the opportunity of working with a number of clients who do shift work and the same issues have been brought to my attention time and time again. When do I eat when I'm on shift? How often should I eat? How much should I eat? What should I be eating?
Because you are awake when most people are sleeping, the urge to eat because of boredom or hunger pangs is harder to fight. Here are three strategies that could help keep your meal schedule regulated:
1. Eat meals according to time of day, not your shift. If you start work in the afternoon, have your main meal in the middle of the day, rather than in the middle of your shift. If you're working nights, eat your main meal before your shift starts, preferably between 5 and 7 p.m.
2. It's ok to have a small late night pick-up. A snack with a little protein will provide sustained energy late at night when you start to feel tired. Try fruit with a small piece of low fat cheese or half a small whole grain bagel with peanut butter. A late night pick-up will help keep you alert when your body is programmed for sleep.
3. Have a light snack before bed. You can improve the quality of your sleep by not going to bed too full or too hungry. A light carbohydrate rich snack such as whole grain cereal with fruit or whole grain toast and jam are excellent choices.
In this section, you will be able to view relevant information about how to optimize your nutrition to suit your fitness needs.