Fit Fashion Friday

 

Workout gear I'm loving (and wanting) right now:

 

Old Navy Compression Capris 

 

Under Armour Flow Top

 

Brooks T-shirt - how cute is this?!

 

Brooks PureCadence 2 Running Shoe 

 

 

? What's your favorite piece of workout gear at the moment? ?

 

 

 

Happy Friday everyone! Enjoy your weekend!

 

Race Recap: Bayshore 10K

This past weekend I had the pleasure of running the beautiful Bayshore 10K in Traverse City, MI. My close friend (and bachelorette!) decided she wanted to do the race as part of her girls weekend. It was a cold start but we ended up having a great time. The views of the East Grand Traverse Bay were amazing!

 

Image Source

 

Pre-Race Smiles

 

My official time was 55:35 for a pace of 8:50 minute/mile.

 

 

Post Race Excitement
 

I would recommend this race for those in the future. It's a quick, flat course that's sure to get you a good time. Plus, who doesn't love running in Pure Michigan?!

 

 

What I wore:

Under Armour t-shirt

Under Armour Half-zip Pullover, similar here

Lululemon Inspire Crop II

Nike Shoes, similar here

  



What's in My Fridge

I thought it would be fun to give you all a peek inside my fridge. When it comes to what I eat I have to admit that I'm a repeat offender.  I eat the same things over and over...I can't help it! I also try to buy organic whenever possible. I just prefer the taste of organic produce and like to know I don't have to worry about eating all those chemicals.

 

 

 

1. Fountain of Health Hummus - next to Sabra this is the best hummus I've ever had. It's delicious and healthy and makes a great snack when paired with vegetables or whole wheat pita bread.

 

2. Horizon Organic Low-Fat (2%) Cottage Cheese - this is my most recent find and I have to say that I'm hooked. When I lived in Michigan I would always buy large curd Michigan Brand cottage cheese. I loved the taste and it's been hard to find a brand to replicate the flavor. Horizon is pretty darn close! I love cottage cheese because it's low in fat and high in protein.

 

3. Fage Greek Yogurt - I wrote an entire post on how much I love this yogurt. It's my fav. Enough said.

 

4. Eggs - I love eggs! Another lean protein source that makes a great addition to your morning breakfast routine.

 

5. Fresh Organic Fruit - mango, strawberries, raspberries, blackberries and blueberries are all pictured here. I love my fruit! Whether I eat it by itself, in smoothies, on cereal, in oatmeal...I always have fruit on hand! Fruit is an excellent source of fiber, vitamins & minerals and antioxidants.

 

6. Flaxseed - I like to sprinkle this on my oatmeal, add it to smoothies or  use it when baking. It's a good source of omega-3's as well as fiber.

 

7. Salmon & Chicken & PB - excellent sources of lean protein. Salmon and PB are great sources of healthy fats as well.

 

8. Vegetables - stuffed in my vegetable drawer are organic carrots, zucchini and broccoli. I also have organic baby spinach on the bottom shelf. I love most vegetables but broccoli is probably my favorite. Vegetables are another excellent source of fiber, vitamin & minerals.

 

9. More fruit - organic apples (my favorite are golden delicious) and lemons are currently in my drawer but I see peaches in my near future with summer fast approaching!

 

 

? What's the one thing you always keep on hand in your fridge? ?

Endurance Challenge

 

Reality check time...bathing suit season is right around the corner! If you haven't been exercising it's time to start moving! I found another excellent workout in Shape magazine recently and it doesn't disappoint! If you're looking for a challenge this is sure to get your heart pumping!

 

 As always, feel free to adjust the speed/incline rates depending on your fitness level. Just remember to push yourself...this is supposed to be challenging!

 

 

? What's your favorite way to work up a sweat? ?

 



Orzo Salad

Lately, I've been a Pinterest fool. I love finding new recipes, hair styles, home decorating ideas, you name it! My most recent find was this Minted Orzo Salad with Chickpeas and Feta. It looked delicious so I had to try it out.

I wasn't feeling the mint, so I modified this recipe to my liking. Here's what I did:

Cook 1.5 cups of orzo in 4 cups of chicken broth until tender. Drain, set aside and let cool.

Next, combine chickpeas (1 15 oz. can), crumbled feta (3/4 cup), finely chopped red onion (1/2 onion) and finely chopped basil (2 Tbsp) in a large bowl and set aside.

Next make the vinaigrette by whisking together:

1/4 cup red wine vinegar

Juice from 1/2 fresh lemon

1/4 cup EVOO

2 cloves garlic

Salt and pepper to taste

Lastly, combine the orzo with other ingredients and toss with vinaigrette

Serve chilled or at room temperature. 

You could easily make this a meal by mixing in grilled chicken. I chopped up some chicken and it ended up combining well with the other ingredients. Try it out!

?   I'd love to know, what's your favorite side dish?  ?

Q&A with Sports Dietitian, Scott Sehnert

Scott Sehnert has been a Sports Dietitian for Auburn University Sports Medicine staff since August 2009. He oversees the sports nutrition needs for 21 of the University's varsity sports including nutrition education, counseling, training table, body composition analysis, and supplement evaluation. Scott holds a Bachelor's degree in Dietetics from Ball State University. He earned his first Master's degree in Nutritional Sciences with a wellness and sports nutrition emphasis from the University of Kentucky. He received his second Master's degree in Kinesiology with a concentration in exercise physiology from Michigan State University. Prior to Auburn, he held a similar position at MSU where he coordinated the sports nutrition services for their student athletes.

 

I recently had the privledge of asking Scott some important questions regarding protein. Check out our Q&A below!

 



Image & Bio Source

 

JRN: The most common protein powders available are whey, egg, casein and soy. Do you find that one is more effective than another and why?

 

SS: It depends what you mean as effective. Whey would be the most effective post-workout, muscle recovery protein as it has the highest leucine (branched-chain amino acid) content and leucine seems to be the trigger when it comes to protein synthesis.

JRN: Are there any ingredients people should avoid when buying a protein powder? What ingredients should people look for?
 

SS: People should look for 3^rd party certifications like NSF for Sport, Informed Choice, and BSCG (Banned Substance Control Group). Since there’s NO regulation on supplements I really don’t trust any unless a company has invested in 3^rd party testers that can verify what’s on the label is in the container. Otherwise, I like to keep it simple, whey protein and as little extras as possible.


 

JRN: What are the pros and cons to using a protein powder versus eating the same amount of protein in lean meat, fish or eggs?

 

SS: Pros – Powders are convenient for those who don’t have refrigeration close by (or a method to cook) and for those that are lactose intolerant, whey isolate is lactose free; if there is a specific concern to limit additional calories protein powders can practically give you only protein which is not always the case with whole foods. 
 

Cons – you miss out on other nutrients that are in those foods. The omega-3 in fish,  zinc or iron in red meat, or the vitamin B12 all provide additional benefits for the active individual and you will miss out on those by consuming just the protein powder. The whole protein will also do a better job providing satiety as it will take longer for digestion/absorption than powders. This would be important for those trying to lose body fat.

JRN: Are there any specific protein powder brands that you would recommend?
 

SS: Cytosport, Bipro, EAS, True Athlete just to name a few.


 

JRN: High protein, low carb diets get a lot of publicity. What kind of recommendations do you make when counseling athletes on weight loss?

 

SS: Carbs are fuel, so in the off-season or during an injury we don’t need as much carbohydrate. Otherwise, my general recommendation for weight loss athletes is to include lean proteins and fiber rich foods at every meal and ideally every snack. This helps you consume fewer calories at each meal, keeps you satisfied longer, helps “hold on to muscle” during fat loss (higher protein protects muscle in catabolic states), and is very nutrient dense. Low carb diets help you lose weight because you lose all of the fluid bound to the glycogen in the muscle. It’s not meant for athletes (especially team sport athletes).

JRN: Do you find a certain percentage of protein in a diet makes one more or less successful with their weight loss goals?

 

SS: I generally shoot for 1.8-2.0 g/kg body weight for protein.


 

JRN: For the average person trying to lose weight do you find that the timing of protein intake is essential for successful weight loss? For example, a protein shake post workout. What about for those trying to gain muscle mass?

 

SS: Recent research suggests the best thing for building muscle and optimizing body composition is to consume 20 (up to 30 grams for the 250#+ guys) grams of protein every 2-3 hours.


 

JRN: Is there a maximum amount of protein you can absorb at one time? If so, how much?

 

 SS: This is often talked about but I’ve never seen data to tell me exact numbers. You only have so many amino acid receptors in your gut, so I do think you excrete the extra nitrogen in the urine but that doesn’t mean you’re still not storing extra calories as fat. 


 

JRN: What about creatine? Is it useful for recovery, muscle building, etc.?

 

SS: We could talk for a long time about creatine. Creatine is a fuel source (like carbs) and 60-70% of those that take it properly do respond to it and will likely be able to get out another rep or two, which in turn stimulates muscle damage/repair and therefore muscle building.

 

A big "thank you" to Scott for such an informative Q&A!

 

 

Scott Sehnert is a Registered Dietitian (RD) with the Academy of Nutrition and Dietetics (AND) and is a member of the Sports, Cardiovascular, and Wellness Nutrition (SCAN) dietetic practice group. Scott also holds certifications with the AND as a Board Certified Specialist in Sports Dietetics (CSSD), and with the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS). He serves on the Board of Directors for the Collegiate and Professional Sports Dietitians Association (CPSDA).

**Please note that Scott works with collegiate athletes. His recommendations are not specific for the everyday individual. If you are looking for personal protein or meal planning recommendations you should seek out a Registered Dietitian in your area. Find one here**



Book Review: Joy's Life Diet

Time for another book review! This book was written by one of my favorite dietitians...Joy Bauer! I actually had the opportunity to see Joy speak in Michigan during my dietetic internship. She's definitely someone I look up to professionally. You can watch her on the Today Show and see previous clips here! (click on Joy Bauer on the left hand side under "contributors")

 

Let's get into the book review shall we?

 

 

Joy's Life Diet book is centered around "four steps to thin forever." It walks you through how to change your lifestyle and eating habits for good. This isn't a fad diet but rather a lifestyle change that promotes "reprogramming" your appetite and the way you eat.

 

Some takeaways I liked from this book include:

 

Drink plenty of water

 

Eat 3 meals per day plus a snack

 

Incorporate lean protein, fruits/vegetables, whole grains and reduced fat dairy

 

Get off that couch and move!

 

I also enjoyed the inspiring weight loss success stories shared throughout the book!

 

 

 Like most diet books, this one included meal plans (6 weeks worth!) as well as tons of recipes!

 

 

 What I didn't care for in this book was the "foods allowed" versus those not as part of the first few steps of the plan. I think having the mindset of forbidden foods only increases people's desire for them.  You need to learn to acknowledge cravings with a bite or two and move on. Don't let food control or define you.

 

Overall, this book would put many people on the path towards success. The stories leave you inspired and the meal plans are straight forward. Bottom line, eating healthy is a way of life...how are you living yours?

Buy this book and others written by Joy Bauer here


? Do you have any diet book suggestions for my next book review? ?