The Brain-Body Connection: Notes from my recent seminar on Nutrition for Fat Loss

8:38 PM Remy Maguire - Manifest the Best 0 Comments


The Brain-Body Connection:


It’s not all in your head.

Ghrelin and Glucose:
Low glycogen levels (low blood sugar) stimulate a spike in Ghrelin that stimulates the brain to create an appetite for sweet and starchy foods – carbs.

Note! When you sleep glycogen and blood sugar are used up turning this reaction on, so skipping breakfast biologically triggers an afternoon carb binge.

Leptin: Eating food increases leptin levels so you feel full.

Note! If you wait too long before meals this cycle is very dramatic. Your body gets low in glucose creating a carb craving and when you finally eat it takes longer to register fullness.

Metabolism:

Note! Age, gender, chronic dieting, lifestyle, skipping meals, high blood sugar, eating high glycemic crabs, dehydration and stress all effect our metabolism.

1. Basal rate: 65 % of total calories used and is higher if you have more lean muscle mass. Mostly genetic, inherited from family and affected by any metabolic diseases.
2. Physical activity: 25% of daily caloric needs. Muscle burns 30-50% more than fat per lbs per day! People with more muscle have a higher metabolic rate – they burn more calories at rest. When you move you burn calories.
3. Thermo effect of food: digestion.
Note! WE can really influence the last two by focusing on proper food choices and exercising!

The BIG Three

3 Macronutrients


The most consumed chemical compounds by humans. Primary sources of bulk energy/fuel.

Protein 101:
An Essential “need from diet” nutrient. Protein comes from animal products, seeds, beans and nuts. Protein (from Latin for 1st) builds new cells, tissues, organ function and essential bodily functions. Proteins are life.
Examples and serving sizes: 4 oz of fish, chicken or lean beef, 1 can of tuna, 1 egg, 1 c milk or yogurt, 1 oz of cheese, ½ c cottage cheese or tofu, 1 scoop protein, ½ tempeh or lentils.

Carbohydrates 101:
There is so much confusion about carb and grains and which kind of these foods is really good for you. Not all grains are created equal - bottom line. Certain grains/carbs such as refined flours and sugars cause major spikes and dips in blood sugar and insulin secretion in the body. Too much insulin promotes excess fat storage and can make long-term weight loss nearly impossible.

So, to determine if a carb or grain will help you reach your weight loss goals it is important to understand how they work.

This is where the Glycemic Index can provide helpful information. Foods are ranked according to their effect on blood sugar. For our purposes of weight loss we want to enjoy foods on the low to medium side and avoid foods that rank high.
Current research suggests for weight loss and optimal health 40% of your daily calories should come from carbohydrates. Research also shows that diets filled with lower G.I. carbs, lean proteins (30%) and essential fats(25-30%) are best for weight management and blood sugar control.

Fats 101:
There are several different types. The key is understanding the difference between the good types of fat and the bad.

Trans fatty acids: Very unhealthy type of fat formed when liquid vegetable oils are turned into solid fats.

Saturated fats: Usually solid at room temperature. Examples are animal products such as butter, cheese, whole milk, cream and fatty meats. Excessive consumption has been shown to raise levels of bad cholesterol (LDL)

Polyunsaturated fats: Found in vegetable oils such as corn, safflower, soy and sunflower. These fats remain liquid at room temperature. Although considered healthier than trans-fat overconsumption can lower both levels of good and bad cholesterol.

Monounsaturated fats: These are considered “good” fats and have been shown to lower cholesterol and reduce the risk of heart disease. Think olive oil, almonds, walnuts, pumpkin seeds, avocado.

Essential fats: These are vital for health and cannot be produced by the body. These fats are important for brain function, mood regulation and Omega-3’s may even have metabolism boosting properties. Optimal Omega-3 sources include fish oils, nuts, seeds, salmon and eggs.

Serving Sizes:
CARBS should account for 30-40% of daily caloric intake
Grains: Aim for 2-4 servings each day. Choose whole grains whenever possible.
Examples One serving equals That's about the size of
Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) Index card
Cooked Grains 1/2 cup cooked oats, rice, pasta Billiard ball
Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Billiard ball
Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.
Examples One serving equals That's about the size of
Raw fruit 1/2 cup raw, canned, frozen fruit Billiard ball
Dried fruit 1/4 cup raisins, prunes, apricots An egg
Juice 6 oz 100% fruit or vegetable juice Hockey puck
Raw vegetables 1 cup leafy greens, baby carrots Baseball
Cooked vegetables 1/2 cup cooked broccoli, potatoes Billiard ball

PROTEIN = 20-30% daily caloric intake
Meat and Beans: Aim for 3-5 servings each day. Choose lean meats and plant proteins whenever possible.
Examples One serving equals That's about the size of
Meat & Tofu 2-3 oz cooked beef, poultry, fish, tofu Deck of cards
Beans 1/2 cup cooked beans, split peas, legumes Billiard ball
Nuts & Seeds 2 Tbsp nuts, seeds, or nut butters Ping pong ball

Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat p roducts whenever possible.

Examples One serving equals That's about the size of
Cheese 1 ounce or 1 thin slice of cheese A pair of dice
Milk 1 cup milk, yogurt, soy milk Baseball

FATS = 20-30% daily caloric intake
Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

Examples One serving equals That's about the size of
Fat & Oil 1 tsp butter, margarine, oil One die
Nuts 10 nuts Half of a handful
Avocado ¼ of a medium sized 2 fingers sized wedge

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Best Chicken Bake Ever!

7:59 PM Remy Maguire - Manifest the Best 0 Comments

Sometimes this simple meal turns out better than others. I think this was the best one yet.

I baked a half of a spaghetti squash skin side up in a shallow baking dish filled with about an inch of water.

In another casserole dish I combined a light layer of frozen spinach, two small chicken breasts, a bunch of chopped broccoli and about two cups of sliced shitake mushrooms. I covered the whole thing with one can of Campbell's condensed fat free Cream of Mushroom soup. (Note! The fat free version had 200g less of sodium, and less calories than the healthy choice reduced sodium version -- Read Labels!)

I baked the dish at 400 for about 40 minutes. The soup mixture was bubbly and the chicken was cooked through.

Scoop out the spaghetti squash and cover a chicken breast with the yummy, creamy, broccoli and mushroom sauce.

Really fantastic! This dish tastes rich and delicious and is very healthy and low in calories, fat, carbs and sodium.

Try it!

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Broccoli "NEW"!

7:53 PM Remy Maguire - Manifest the Best 0 Comments

A new way to cook one of my favorite veggies! Thanks, Maria for the amazing new cookbook, "Farm to Table: The Art of Eating Locally". This cookbook is divided into the four seasons and features wonderfully fresh recipes from some of the best restaurants in town. From the Winter chapter we made a Seared Broccoli and Sweet Onion Salad - this dish was put together by the chef-owner of Fife in Portland. It was simple and scrumptous! I served it as a warm side salad to accompany my take on Stuffed Acorn Squash. You can find one version here (http://remywright.blogspot.com/2009_09_01_archive.html). I switched it up some tonight because we had left-over rice from Thai take-out last night and lots of Craisins, walnuts and goat cheese from our Holiday meals.

Seared Broccoli and Sweet Onion Salad - The Farm to Table Cookbook

1 teas. Dijon mustard
1 tbsp. apple cider vinegar
3 tbsp. extra virgin olive oil, divided
1 lbs peacock broccoli, cut into 1/4 inch spears (I used long, thin spears of organic broccolini)
1 small sweet onion (1 used 2 small shallots)
8-10 sage leaves, roughly chopped
2 oz goat cheese
salt and fresh ground pepper

1. Whisk the mustard, vinegar and 2 tbp olive oil in a small bowl and set aside.

2. Heat a largre, heavy pan or skillet over high heat. Pour in remaining oil and carefully add onions and broccoli. Saute until bright green and charred in places, about 3 minutes. Add the sage and cook for a minute more, stirring occasionally with tongs. Don't overcrown the veggies, you may want to cook in two batches.

3. Place the veggies in a serving bowl and toss with the vinaigrette and cheese. Season with s and p and serve warm.

As for the Baked Squash....

Slice the ends off one big acorn squash and scoop out the seeds.

I baked the two squash haves in a casserole dish until the meat is tender. About 35 minutes at 400 degrees.

Then I sauteed a couple of spicy chicken sausage links with a few handfuls of chopped mustard greens and a tablespoon of garlic.

Scoop out the insides and mix with rice, nuts, agave syrup, cayenne pepper, craisins. I mixed the whole shebang up with the greens and sausage and stuffed those squashes! Then I sprinkled the tops with some parm and caked until melty.

The bright green broccoli looked and tasted marvelously along side this warmy, cozy, Wintery dish.

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What the heck is a frond?!?!

10:03 PM Remy Maguire - Manifest the Best 1 Comments

This was awesome! And even better because I didn't make it! Today was a special Monday. My intellectual energy level took a serious dip. I felt like a dead bulb. Hey, it happens! Unfortunately I had a lot on my to-do list today. After an early morning filled with clients I knew I was facing a possible afternoon breakdown: Spin class to teach, dinner to cook and a presentation to prepare. So, I took matters into my own hands, and asked for help. Thank you, D. for being the editor and inspirer I needed. And thank you to my secretly talented in the kitchen husband for putting together this amazing meal.

I am a lucky girl.

Orange and Fennel Roasted Cod

INGREDIENTS
2 fennel bulbs (about 1 pound each), including the fronds (see Note)
1 tablespoon cooking oil
1 teaspoon salt
1/2 teaspoon fresh-ground black pepper
1/4 cup fresh orange juice
1 teaspoon grated orange zest
1/4 teaspoon fennel seeds
2 pounds cod fillets, cut to make 4 pieces


DIRECTIONS
Heat the oven to 450°. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges. In a large roasting pan, toss the fennel wedges with the oil and 1/4 teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
Meanwhile, in a glass or stainless-steel bowl, combine the orange juice, orange zest, fennel seeds, and the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper. Add the cod and marinate while the fennel roasts.
Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for 3/4-inch-thick fillets. Sprinkle the chopped fennel fronds over the cod.

1 comments:

That was a tough one!

2:43 PM Remy Maguire - Manifest the Best 0 Comments

It's been months since I last went jogging. I've started getting back into a Wintertime exercise routine that has been purposefully lacking in cardiovascular components. It's been exciting getting back into the weight-room and seeing how much strength I gained during Cyclocross season. Surprised and strong! Taking weekly pilates classes has been a total treat for my mind and body. Spending an hour with Krista and the other class-goers is such a nice way to start my Tuesdays. Getting motivated to rock out some serious cardio can be the most challenging for me. I love to race but I don't love to run. If I'm going to race I must run. So, I'm putting it on paper and mapping my road to a killer mountain bike season and a personal best Triathlon and 1/2 marathon this year. This week: one run, 3.5 miles. Next week: one run, 4 miles. That's far enough for now! I love using MapMyRun to plot out a course. Check it out!



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Lemony Chicken Saltimbocca

8:56 PM Remy Maguire - Manifest the Best 0 Comments

Came home from visiting with my crew of culinary whizes inspired to diversify our weekly meal plan. I cook every night but we've gotten into the habit of having the same dishes every week. Fajitas, homemade pizza, veggie or shrimp stir-frys, and spaghetti -- or a variation on the dish. This week I'm planning a more adventurous menu! Don't worry though I'm not planning anything particularly time-consuming, costly or caloric. Tonight we had (and loved) a dish I found in Cooking Light (amazing resource for healthy cuisine).

Lemony Chicken Saltimbocca

Serve over a bed of angel hair pasta or polenta to catch all the sauce.

4 (4 oz) chicken cutlets
1/8 tsp. salt
fresh sage leaves ~ 10 or 12
2 oz very thinly sliced prosciutto into 8 thin strips
4 tsp olive -oil, divided
1/3 c fat free low sodium chicken broth
1/4 c fresh lemon juice
1/2 tsp cornstarch
Lemon wedges, optional

Preparation
1. Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.

2. Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.

3. Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.

Nutritional Information
Calories:
202
Fat: 7.5g (sat 1.5g,mono 4.3g,poly 0.9g)
Protein: 30.5g
Carbohydrate: 2.3g
Fiber: 0.2g
Cholesterol: 77mg
Iron: 1.1mg
Sodium: 560mg
Calcium: 18mg

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Slow Start....

8:47 PM Remy Maguire - Manifest the Best 0 Comments

Having a tough time getting back into the swing of things! I can't believe how long it's been since I've blogged. Forgive me. So far 2011 has been somewhat out-of the ordinary. We spent the New Years weekend in a huge Gov't Camp rental house with 23 of our closest college friends. I can't think of a better way to launch the year! It was right back to work on Monday with what felt like no rest since November. Go, go, go. Andrew unexpectedly flew home to TN this week and left me a bachelorette for a few days. I missed him very much but found both relief and comfort having time to slow down and catch up on sleep, reading, and "me time".

As far as the workout routine goes this has also started slowly in January. But, I often tell clients that slow and steady is the best pace of action if you intend to stick to it. So, I've gotten up off my Holiday-loving hind quarters and hit the gym! I'm focusing this month and next on strength training and stretching. I'm hoping to even out my body after a seriously cycle-specific season.

I know in my heart and lungs that I've got to get back out of the sidewalk or the treadmill for some good ol'running. But, shoot, can I put it off until Spring?!! No, I can't. But, how about next week?

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