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April 4th, 2017
with Laura Georgy, MS, RDN, LDN
It’s not to late to earn that summer bod!
This month’s content ties together some important food and exercise principles: Burning off poor decisions, the true & consequence of carbs, and some general nutrition guidelines for post-workout recovery.
The Exercise Exchange
When you eat it, here's how to burn it.
If you’re focused on dropping L-B’s to a) look better or b) win a corporate weight loss competition, keep these food-to-fitness conversions in mind. For a 180 pound person, the following exercises will burn off these foods. Note: These are estimates using this calorie calculator.
Tortilla Wrap (Burrito size): 300 calories
Exercise equivalent: 30 minutes of rowing
…Cut the wrap/burrito in half. Eat 1/2 as intended and use a fork to feed on the filling of the remainder.
Brioche Burger Bun: 220 calories
Exercise equivalent: 32 minutes of walking
…ditch the top or wrap the burger it in a lettuce leaf.
Cobb Salad w/Dressing: 850 calories
Exercise equivalent: 1h 7min of moderate cycling
…Don’t be fooled, just because it contains lettuce doesn’t make it waist friendly. The high-cal toppings like cheese, avocado, bacon and creamy dressing add up fast. Instead, opt for a grilled chicken spinach salad.
French Fries (kid size/ “just a few”): 110 calories
Exercise equivalent: 10 minutes of jump rope
… Avoid the temptation all together and swap in carrot sticks.
Dude, Where's My Carb?
Answers to carb questions and confusion
When you think of carbohydrates, do images of bread, pasta and muffins come to mind? Sure, those are the usual subjects. Truth is, carbs come in a variety of forms and are naturally occurring across several food groups. Here are the top 3 A’s to common carb Q’s:
Q: What foods contain carbs?
A: Generally speaking, you’ll find carbs in grains (whole and refined), refined sugar, starchy vegetables (root veggies, corn and peas), fruit and dairy.
Q: Are carbs bad for me?
A: Far from it! Not only are they perfectly fine for you, in most cases, they are required to operate at your best. The word "carbohydrate" is an umbrella term for soluble and insoluble fiber, complex carbs (a chain of glucose molecules) and simple sugars (single glucose molecule). Fiber and complex carbs take a long time to digest, temper blood sugar spikes, feed healthy gut bacteria and may help lower cholesterol. This is a good thing. Simple sugars, on their own, digest rapidly and give you a burst of perceived energy (aka: sugar rush), elevate insulin levels, and get stored as fat IF you don’t burn it off with physical activity. This is a less-than-ideal thing. BUT, when you mix simple sugars with fiber, protein and healthy fat, digestion slows down and the blood sugar levels do not spike quite as high. This, again, is a good thing.
Q: How many carbs should I eat?
A: To determine your ideal number, take an honest look at your lifestyle. Are you sitting behind a computer most of the day? Logging 15,000 steps a day? Training for a 1/2 marathon? …adjust accordingly. For those who get light to moderate amounts of physical activity each day, aim for carbs to be about 45% of your daily calories. If you consume a 2,000-calorie diet, this comes out to 225g carbs/day. If you move around a lot or are training for an endurance event, it’s important to increase your carbs to around 60% of your daily calories. For 2,000-calorie diet, this calculates to 300g carbs/day. …preferably not all at once and coming from natural sources.
Email me if you have any questions about your specific needs or how to strategize your meals and snacks.
Real life situations from anonymous clients who are trying their best.
Dear Laura: Lately, I have been working out a bunch. I’m feeling stronger but DANG... I’M TIRED! At what point should I start to think about recovery nutrition?
Dear Future Energizer Bunny: Great question. We know that food is magic for fighting diseases and good digestion. Turns out, certain foods are also important to replenish ready-to-go energy reserves and repair torn muscle fibers after certain types/durations of workouts, allowing you to hit your workout hard the next day.
Here’s your official invitation to the recovery party!
WHEN: Within 30 minutes after your workout... the sooner, the better!
WHO: People who exercise 60+ minutes of moderate-intensity and/or 30+ minutes of high intensity (HIIT) workouts. Anything less than this fall into the "general fitness" category and does not require a food reward.
WHAT: Aim for a 3:1 ratio of carbs to protein (Yes… permission to eat carbs!). About 30g carb and 10g protein is a good range, but it depends on your workout.
Best part, you don’t have to purchase fancy sports drinks or packaged “muscle” bars to get the job done. The easiest and most effective method is to drink 6 to 8 ounces of chocolate milk. Not digging dairy? A banana and 1 tbsp nut butter does the trick, too!
Got a question you'd like me to address? Let's connect on social media or email me HERE.
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