On the Road to RD

We've Moved!

noreply@blogger.com (Stephanie) — Tue, 20 Dec 2011 16:23:00 +0000

Check out:

http://OntheRoadtoRD.com

Thanks!

Making Changes

noreply@blogger.com (Stephanie) — Wed, 08 Jun 2011 13:17:00 +0000

If you haven't checked out my previous post about the Six Components of Wellness, head on over there and get yourself caught up.

So you've found an area that you'd like to do better in, and you're asking yourself, "Where should I begin?" Making the decision to change an aspect of your life can be daunting, time consuming, and down-right difficult. But when it comes to bettering your fitness and wellness, there can be no greater undertaking. Taking the steps towards a more balanced lifestyle will lead you to having more energy and seeing the world in a more positive light. Soon you will be jumping out of bed in the morning ready to take on the world!

Here are some tips and tricks that will be sure to make change stick:

Set Realistic Short-Term and Long-Term Goals

This is an essential part of making change. What is the overall expected outcome of the changes your want to make (you probably already know this), and what are the smaller steps you are going to take to achieve this larger goal.
      For example) Long-Term Goal: I would like to lose 5% body fat.
                           Short-Term Goal: I will weight-lift three times each week.
                           Short-Term Goal: I will cut out unneeded munchie-snacks when I am not truly hungry.

Create a Contract

Include your goals, plans for changing your behavior, and have it signed by you and a close friend or relative. Make sure that person supports your change and will keep you accountable!

Self-Monitoring

This involves analyzing your actions to help determine what unhealthy behaviors and patterns may be modified to help you lead a more healthy life. If you are looking to lose weight or exercise more, there are many helpful online calorie counters or fitness trackers. I personally like FitDay.com and the Daily Mile. The use of a journal can also help you identify harmful triggers that reinforce unhealthy behaviors.

Making Substitutions

Replace an unhealthy behavior with a healthier choice. Instead of keeping salty, fatty chips in your cupboards for snack time, swap them out for pre-cut veggies or in-season fruits.

Treating Yourself

Develop a system to reward yourself when you meet your goals. This may be a trip to the mall for a new pair of running shoes, or perhaps a relaxing afternoon at a salon or spa. Try to avoid using food as a reward!

Making a List and Checking It Twice

Make a list of the positive and negative aspects of the behavior you want to change. Most likely the positives will outweigh the negatives. Keep this list for times when motivation is lacking. A quick peek will remind you of the wonderful things your are doing for yourself.

Preventing Relapse

If you have been self-monitoring, this part should be easy. Identify triggers that spur on unhealthy behavior. Develop a plan to counteract or avoid these "high-risk" situations. For example, you are headed to a friend's house for a party. There will be sugary cocktails and tons of appetizers. Have a plan set before you even step inside. Make sure you eat dinner before you go so you aren't starving by the time you arrive and gobble up all the high-calorie foods. Make your first drink water, and have a set limit for yourself (1 or 2 drinks) to keep inhibition and calories consumed in check.

Go and Do! You can achieve whatever you put your mind to and your body will most definitely thank you!

What is Wellness?

noreply@blogger.com (Stephanie) — Tue, 07 Jun 2011 12:31:00 +0000

Yesterday was the first day of a summer course I am taking at RIT. The class is called Sports Physiology and Life Fitness. I waited until now to take this specific lecture so I could listen to the beloved Professor Brewer. He's the best! So smart!

We discussed the Six Components of Wellness, and I thought I would share them with you so you can do a little self-check to make sure you are living a balanced, healthy life.

Physical Health

Includes physical fitness, proper nutrition, performing self-exams, and practicing personal safety (e.g., wearing your seat belt). This is the cornerstone to maintaining a high level of wellness.

Emotional Health

Also called Mental Health, and includes social skills, positive interpersonal (intimate) relationships, self-esteem, and the ability to manage stress

Intellectual Health

Keeping your mind active through life-long learning, stimulating your brain with input and allowing yourself to have a form of output

Spiritual Health

Having a sense of meaning and purpose in life. Note: This does not necessarily mean you must be religious. People can find meaning in their lives through community service, meditating, spending time in nature, relationships with others, etc.

Social Health

Developing and maintaining meaningful interpersonal relationships (friends), communication skills are crucial in maintaining strong social networks

Environmental Health

The influence of the environment on your healthy, and your behaviors that have an affect on the environment, i.e., Do you recycle? Do you keep healthy foods in your home? Do you have athletic equipment that would allow you to workout out when you so choose? Or, is your home or workplace filled with junk food? Do you drive a gas guzzling vehicle? Is the X-Box the focal point in your home?

The goal is to have a balance in all areas to achieve a high level of well-being.

Are there areas that you could work on to achieve a healthier lifestyle?

HOW TO: Baked Sweet Potatoes in 10 minutes

noreply@blogger.com (Stephanie) — Thu, 26 May 2011 14:00:00 +0000

This is SO easy! If you can use the microwave, you can make this! WOOHOO!

I give you...

The Sweet Potato!

Sweet potatoes are Nutritional SUPERSTARS!

They are filled with carotenoids (an antioxidant), Vitamin C (another antioxidant), FIBER, iron, and potassium!

And at only 160 calories, it just can't be beat!

I. Love. Sweet Potatoes. I want to marry them. Yes, I love them that much.

Okay, that's enough talking, let's get cooking (and eating!).

First, scrub that lil' tuber clean. Get any dirt and grime off, but DON'T peel it! You want to save those nutrients!

Next, place your sweet potato in a microwave safe bowl and poke that baby up, down and around.

Play nice...

Now stick the bowl in the microwave. I usually top it with a paper towel just in case we have an accidental explosion. So far, so good though...

Cook for 5 minutes. Flip. Cook for another 5 minutes. You may hear a hissing sound, but don't worry, that's normal.

Give the little guy a squeeze now. Be careful, it's hot! If it's still a little hard, blast it again for another 2 minutes.

Let your sweet potato sit for a couple minutes, then slice it open and add toppings!

I like a little unsalted butter and cinnamon.

To die for.

Dig in and ENJOY!

Field Trip to the Public Market

noreply@blogger.com (Stephanie) — Wed, 25 May 2011 13:36:00 +0000

Yesterday I took a trip to...

It was an absolutely beautiful day.

I strolled down produce filled lanes.

Admiring the bright colors.

Celebrating the low prices.

Comparing vendors.

Smiling because it seems like spring is finally here to stay.

Don't you just want to lay down in this beautiful bed of herbs?

Oh no? That's just me? Pshh, whatever.

I got really excited when I saw this:

Too bad I don't have a need for sparkly scrunchies or drill bits. They had an abundance of those.

After picking up my produce, I checked out the shops and cafes surrounding the market.

Next time I come hungry.

Lots of character.

Unfortunately, most of the shops were closed. Like this one.

Don't you worry. I'll be back for the big show on Saturday to feed the cheese monster.

My other inner demon ("the bread beast") caught a waft of fresh baked goods and led me to this lil' beaut'.

"Ahhhhh!" (Angels singing)

I. Love. Fresh. Bread.

I'll take one of each, please.

It was at this point that I decided it was time to go before I got out of control. (Next time I must bring a friend to hold my drooling-self back from the poor store clerks.)

My prizes:

All of this for only $5.50!!!

Later that day...

A BLT with the tomatoes I bought, plus some cantaloupe and kale chips on the side. (The Tempeh bacon was EXCELLENT, by the way!)

I topped my kale chips off with a little Nutritional Yeast. It's a great source of B Vitamins for all you vegetarians out there. Plus, it tastes like CHEESE! (Oh my god, I need help.)

And for dinner...

Salmon burgers on the buns I purchased, a side of roasted summer squash tossed in a little Wegman's Basting Oil, corn topped with parmesan cheese and Cholula Sauce, and cantaloupe.

DELISH!

Everything was so fresh, juicy, and full of flavor. I love buying local.

I encourage all of you to check out your hometown farmer's market!

Quick 'n Delicious, Healthy Eats

noreply@blogger.com (Stephanie) — Tue, 24 May 2011 12:43:00 +0000

Remember this picture from yesterday?

See all those delicious grains in the corner there? Well that is what fuels my addiction for this:

Heaven sent, I tell you.

I think I may have a problem.

Blueberry Blast Oatmeal

Superhero Oatmeal
2 T Chia Seeds
1/2 C Kashi Go Lean
2 T Coconut Shreds
1 T Honey
BIG handful of delicious blueberries

The deciousness continued into lunch.

Health is happiness.

Slice of Marathon Bread topped with Roasted Red Pepper Hummus
Baby Carrots
Peach Chobani Yogurt

2 C Organic Spinach, Arugula and Radicchio Blend
2 Mushrooms
1/4 Chopped Red Bell Pepper
2 T Goat Cheese
1 T Balsamic Vinaigrette

I was craving sweets, so I incorporated that into dinner.

2 Slices Multi-Grain Bread
2 T Sunbutter
1 Banana
1 T Honey Drizzle

Life doesn't get much better than this? Is it wrong that food makes me so happy? I don't think so. :)

Happy Tuesday! I'm off to the Public Market!

What's In My Shopping Cart

noreply@blogger.com (Stephanie) — Mon, 23 May 2011 14:01:00 +0000

Hi everybody!

I hope you had a wonderful, relaxing, and rejuvenating weekend!

I was active, but rather passive. I did a little lifting at home in these bad boys, logged a few hours of yoga, and went on a short run.

I've decided I really need to up my weight-training --especially my legs. I've been having some knee issues lately. My hope is that strengthening those muscles, in conjunction with the knee strap I bought, will help alleviate the nagging pain.

I am really disappointed in myself that I slacked off so much in the lifting department during marathon training. I'm pretty sure if I had kept up my lifting routine I would not be in this situation. I was too worried about keeping my legs fresh for long runs, and not concerned enough with warding off injury. Lesson learned. But so far, this seems to be doing the trick!

I also made a trip to the grocery store. I love going to the grocery store. I could browse for hours and hours, looking at labels, making faces at the ingredients list, rejoicing when I find something new and (hopefully) delicious. Just talking about it makes me want to go back for more!

So what did I get? Let's take a peek:

Cantaloupe
Organic Spinach, Arugula, and Radicchio Blend
Pineapple
A BAG(!!!) of Chopped Kale (Baked Kale Chips anyone?!)
Baby Carrots
Bananas
Grape Tomatoes
Red Bell Pepper
2 Loaves of Wegman's Baked-In-House Bread (Multigrain and Marathon Bread)
Mango
Mushrooms
Avocado
Broccoli
Sweet Potatoes
Organic Strawberries
Blueberries

Kashi GoLean Cereal
Organic Turbinado Sugar
Crofter's Organic Strawberry Fruit Spread
Sunbutter
Chobani Greek Yogurt
Organic Unrefined Virgin Coconut Oil
So Delicious Coconut Milk
Goat Cheese Crumbles
Roasted Red Pepper Hummus
Humbles Baked Hummus Chips
Newman's Own Organic Spelt Pretzles
Tempeh Bacon
Newman's Own Organic Cinnamon Hermit Cookies
VitaCoco Coconut Water (Pure and Acai and Pomegranate)
Bob's Red Mill Organic Chia Seeds

I may die of happiness.

Humbles was a new find. How could you pass up baked hummus chips?! Olive Oil, Lemon and Feta Flavored. They are delicious, and may or may not be gone already. ;)

These cookies are my absolute favorite. If you haven't tried them yet, do yourself a favor and go buy some. They are a little pricey, but you can't beat the soft, chewy texture, real ingredients, and most importantly, they contain no trans fat.

BLTs are DEFINITELY in my future.

If you ever hang out with me you will soon discover I will do anything for a little goat cheese. That includes paying a million extra dollars at a restaurant to substitute boring cheese for creamy, heaven-sent, delicious goat cheese. Oh, how I love you, dear goat cheese.

Ever since my friend Katie did a presentation on the benefits of Coconut in one of our classes, I have been on a mission to try everything coconut. I LOVE coconut water. SO great for re-hydrating after a sweaty workout due to it's natural electrolytes. You know I am a fan of coconut milk from my post on Coffee Creamers. I haven't used the coconut oil yet, but I think it will be great substitute in baked goods and a welcome change for the traditional olive oil during the summer months coming up! I'll let you know how it goes. :)

If I was stranded on a desert island, the three things I would bring with me are Sunbutter, Crofter's Strawberry Fruit Spread and Chobani Yogurt. They are just that good.

Full refrigerator = Happy Stephanie.

Have a great week!

Tropical Treat Oatmeal

noreply@blogger.com (Stephanie) — Fri, 20 May 2011 19:34:00 +0000

Oh yes my friends. This picture says it all. Superhero Oatmeal topped with fresh pineapple, strawberries, coconut and a drizzle of honey.

You. must. eat. this.

Recipe

4 C Rolled Oats
1 C Lecithin Granules
1 C Sunflower Seeds
1 C Sliced Almonds
1 C Ground Flax Seed
1 C Wheat Germ
1/2 C Raisins
2 C Oat Bran
1 C Cubed Pineapple
1/2 C Sliced Strawberries
2 T Coconut
1 T Honey

Have a wonderful weekend!

The Soap Lady Should Clean Up Her Act

noreply@blogger.com (Stephanie) — Thu, 19 May 2011 18:23:00 +0000

I thought I would mosey on down to the Lilac Festival this morning. It's been almost four years since I first moved to Rochester, and it would be a shame if I never experienced its famous flower festival.

I decided to walk there since it's less than a mile and half away from my home.

I thought maybe I had made a mistake when I saw this. Slightly ominous, no?

But the forecast said no rain until 1:00! And thankfully, they were right!

I wandered around the park admiring the blossoms.

Inhaling the sweet smells.

Cursing myself for not checking my camera batteries before I left...

Sorry about the low-quality, blackberry shots. But you get the idea, right? Beautiful flowers!

After about an hour, my allergies told me it was time to head over to the food and craft fair across the street. I had high hopes to score some lilac wine, lotions, homemade jewelery, jams. Maybe even grab a snack. Unfortunately, the food fair did not live up to my expectations.

There really was not a great selection of vendors. Perhaps this is due to the extremely wet weather we've been having? I'll give them the benefit of the doubt...

There were a couple interesting booths, though.

Artichoke French. Don't know what that is, nor did I see anyone order one, but sounds promising...

SWEET POTATO FRIES. Yummmm. I love me some sweet potato fries, not so sure about smoked turkey legs though... I've never seen this at a food fair before. There was another booth selling baked sweet potatoes too! Wild Rochestarians and your sweet potato treats. :)

Lobster and Prime Rib?! What the hell is going on? I am at a food fair, right? This booth is definitely trying to class it up.

I tried this lotion on. It smelled pretty good. Very lilac-y. It just didn't scream homemade, support the local economy to me, so I didn't purchase it.

Lilac soap. Once again, nice smelling, but BAD experience at this booth. I was browsing, smelling the soaps, minding my own business, and stopped to take this picture. The vendor-lady came rushing over and got all up in my face, demanding to know why I was taking a picture of her soaps. I told her I was just documenting my trip to the Lilac Fest. She huffed and said, "well as long as you are not a competitor." Really lady?! As if taking a picture of soap, of all things, will reveal all your secrets on how you get it to smell so good. Ugh.

On that sour note, I decided to head back home.

The verdict? Check out the beautiful, delicious, fragrant flowers, but skip the craft fair AND the soap lady.

Marathon Mania

noreply@blogger.com (Stephanie) — Wed, 18 May 2011 14:00:00 +0000

It would be a crying shame if I didn't share with you all of the wonderful photos I took while in Cincinnati. Plus, I think it would be a blogging sin if I didn't do a race recap! So here we go!

I flew in to Cincinatti on Friday and met up with my family who came all the way from Washington State! They're the best! We got stuck in major traffic headed to our hotel, and when we finally arrived we discovered the local news was on site!

View from our hotel room.

My dear ole' (and slightly nosey) dad, went down and talked to the reporter to find out what was going on, and when he would be on tv.

Look! There he is! We see you!

Apparently, there was a hit and run which was followed by a police chase. Then somehow the bad guy (Don't you like my third grade vocabulary? ;) ) stole a van too, which had a little kid in the back seat. Pretty great introduction to the city of Cincinnati, eh?

Later that evening we headed out for dinner and drinks.

Aren't my parents cute!

The next morning we hit the Expo up bright and early! It was held at Duke Energy Center.

Everything was Pig themed!

There was information on the pacers, the route and what to expect at each mile.

I especially loved this...

It's a video of the course sped up. It also shows the elevation at each mile.

We had fun at some of the different vendors. :)

We got free posters! Mountains and mountains of posters. This picture doesn't do it justice.

I came back with lots of free swag!

Free backpacks!! AWESOME! And probably the best race tee I've received to date.

These weren't free. I had really been needing new running head bands. Mine were all stretched out. My mom picked up some Sweaty Bands for me and I absolutely love them! They are backed with velvet so they don't move at all. I may have to order a few more!

After the Expo, we decided to go check out the starting line and drive the course.

It was a beautiful day!

Look at the line up of port-o-potties!! Honey buckets as far as the eye can see! They were well prepared for the 30,000 participants!

We followed the Official Marathon Course signs.

We passed a wedding party! And got a glimpse of the bride!

Little flying pigs!

Cincinnati has some interesting architecture!

Then we headed back downtown for some lunch. We checked out a brewery called Rock Bottom Grill.

It was great! I had a veggie pizza without the cheese (I try and avoid dairy before races).

Spinach, tomatoes, onions, and zucchini topped with balsamic vinegar. Deee-lish!

We took a stroll through a downtown park. Then it was back to the suburbs to pick up gatorade, coconut water, pretzels and a cooler in preparation for race day. I had a waffle for dinner, and then it was to bed early for this little runner for a 4:15am wake-up call.

I had my usual oatmeal, cup of coffee, and liter of water for breakfast, pinned on my number, then headed downtown.

Very wet morning, but the show must go on!

3 hours 54 minutes and 27 seconds later I crossed the Finish Swine! Woohoo!

They had apples and pears from my hometown after the race! A treat all the way from Washington State!

After resting and cleaning up, we backtracked along the marathon course in search of an authentic, non-chain Cincinnati restaurant. I was craving burgers like mad! We ended up in Hyde Park at a spot called Arthur's.

Ding ding ding! We have a winner!

An awesome, random find! And a perfect way to end an amazing race weekend!

I don't know about you, but I am itching to do another!

Any suggestions on where I should run my next marathon?!

What I've Been Doing with my Time

noreply@blogger.com (Stephanie) — Tue, 17 May 2011 15:36:00 +0000

Usually people do a weekend overview. A sort of, "look what you missed!" But since I've been gone for so long, I'm going to try and smoosh the last half of April and the beginning of May into one big Monthly Recap.

Yesterday was my last final! Woo-hoo!! I'm free! Well, that is until June 6th when I start up my one summer class. It should be fun though. I am taking Sports Physiology and Life Fitness with my all-time favorite professor. The end of the quarter was filled with lots of papers and projects and exams. Basically the bulk of the work wound up in the last couple weeks.

My neighborhood has been absolutely gorgeous. I love spring blossoms.

May 1st I ran The Flying Pig Marathon! If you follow me on twitter, you heard all of the details. I ran the race in 3:54:27 which is an 8:57 pace. It's a new PR for me!! I am really proud of my time. I placed in the top 10% of all the women marathoners. Not too shabby for my second marathon!

Excuse my tired eyes. The race started at 6:30am! Yuck.

It rained pretty hard for the first 5 miles. It's hard to tell from this picture, but we all got soaked.

I finished really strong. It was a great feeling.

By the way, that's the Finish Swine, instead of line. Cute. :)

I pretty much have the rest of my summer planned out. I'm a looking forward to a LOT of working and volunteering. Here is a rundown of what I've got going on:

Diet Technician at Strong
Nutrition Educator at Arc of Monroe Enrichment 2011
Dietary Staff at the American Diabetes Association's Camp Aspire
'Running Buddy' for Girls on the Run
Nutrition Counselor at the RIT Gym
Develop a new Mentor Program for incoming Nutrition Majors at RIT
Publish the Genesee Dietetic Association's Cookbook
Train for the Boilermaker 15K and the Rochester Half Marathon
Blog!

Crazy busy, huh? I can't wait!

Q&A: Cream and Sugar Kickstart Alternatives

noreply@blogger.com (Stephanie) — Sat, 23 Apr 2011 14:46:00 +0000

I received this great question from one of my readers:

Morning Routine:

I realize 9 times out of 10, I start my day with about 2 tablespoons of refined sugar and about 4 ounces of fatty cream. I'm talking about my morning coffee of course.

I'm sure a lot of people will tell you, "There is no way I'm giving up my morning coffee and I don't want to drink it black either."

So with that, What are some healthy alternatives to the Cream and Sugar kickstart?

I LOVE this question. Love, love love! I am a firm believer in nixing the white stuff in your diet.

Let's talk natural alternatives.

Agave nectar: Sweeter than honey, but a more neutral taste. Available in liquid form. Agave will easily dissolve in cold drinks (iced coffee, anyone?) Agave nectar is extracted from the Blue Agave Cactus. Raw agave syrup has a low glycemic index and is absorbed into the body much slower than sugar. It eliminates the highs and lows experienced with eating refined sugar.
60 calories per 1 Tbs.

Honey: Honey in coffee? Sounds weird, but it's delicious! It's sweeter than sugar and available in liquid (which is what I use) and crystal form. Derived from the nectar of flowers gathered by bees. Very romantic, no? Anti-bacterial and anti-microbial.
64 calories per 1 Tbs.

Molasses: I LOVE molasses - but not in my coffee. Good to know it's out there, though. It's unrefined/unprocessed and make sure to use the unsulfured stuff.
58 calories per 1 Tbs.

Sucanat: It is dehydrated, unprocessed sugar cane juice in the form of fine, ground golden-brown crystals. It's better for baking and will dissolve quicker. Since it maintains its innate molasses, Sucanat has been proven to possess the most nutritional content of any sweetener from the sugar cane plant. The molasses adds a certain richness and also contains significant amounts of iron and calcium. Sucanat possesses far fewer calories than white sugar.
45 calories per 1 Tbs.

Turbinado: You've seen me use this in my B. Bread Recipe. It comes in coarse ground crystals, which require a good stir in your morning coffee to get it all to dissolve. When making Turbinado, the juice from the sugar cane plant is extracted, heated and then turned into crystals. This type of sugar does not preserve much of its original molasses content, although it is often used in recipes as a substitute for brown sugar. Like Sucanat, Turbinado also contains far fewer calories than white sugar.
45 calories per 1 Tbs.

Sugar is easy. Creamer is a little more difficult...

Cream or creamers can have anywhere from 40-90 calories. In addition, some contain saturated fat and/or trans fat. Yikes!

Skim milk is the obvious best choice at only 10 calories per 2 tablespoons, but making the jump from full-fat to skim can be jarring. Ease your way down starting with 2%, then 1% and finally down to skim. Give your tastebuds time to re-adjust!

If you still turn your nose up to the thought of adding skim milk, there are a few other options:

Fat-Free Evaporated Milk: Obviously this is a more processed choice and definitely not natural, but if you are looking for a creamier alternative, try this.
25 calories per 2 Tbs.

Soy Creamer: Once again, more processed. It has less fat and calories than your typical whole milk creamer, but some preservatives, stabilizers, and a little added sugar. BUT it's Vegetarian!
30 calories per 2 Tbs.

Coconut Milk: Go with unsweetened. Preservatives and stabilizers in this too. TONS of health benefits adding a little coconut into the diet. Source of vitamins, minerals and electrolytes. Also, vegetarian.
15 calories per 2 Tbs.

So there you go! A few options to try out and see which one tastes best to you! TASTE TEST! :)

Let's Talk Marathon Nutrition

noreply@blogger.com (Stephanie) — Wed, 20 Apr 2011 18:02:00 +0000

With all the hype and excitement around the Boston Marathon on Mondy, how could I not join in on the fun?!

You've picked your Marathon... Check!
You've found a training plan... Check!
You're eating the right foods...

STOP RIGHT THERE!

Proper nutrition is essential!

Eating right will help get you across the finish line.

How many calories do I need in a day?

The three main factors involved in calculating how many calories your body needs per day are:

Basal Metabolic Rate (BMR)
Physical Activity
Thermic Effect of Food

Let's break it down...

BMR

BMR is the amount of energy your body needs to function at rest. This accounts for about 60 to 70 percent of the calories you burn in one day.

The Harris-Benedict Formula will help you calculate that number!

Adult Males:
66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Adult Females:
655 + ( 4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Physical Activity

Physical Activity consumes the next highest amount of calories.

Check out the Daily Mile and have them calculate your calories burned for you!

Thermic Effect of Food

Did you know your body uses energy to digest the foods you consume?

Add up the number of calories you consume in a day and multiple this number by 10%.

Note: If you are unsure how many calories you consume in a day, simply add together your BMR plus your physical activity caloric expenditure.

Putting It All Together

BMR + Physical Activity + Thermic Effect of Food

=
Total Daily Calories

Nutrient Ratio

Now that you have calculate your total daily calories, it's time to break that down into the ratio of macronutrients needed for optimum performance:

Carbohydrates: 65%
Protein: 15%
Fats: 20%

Next, let's find out how many grams of each macronutrient you need.

Remember:

1 gram of Carbohydrate = 4 calories
1 gram of Protein = 4 calories
1 gram of Fat = 9 calories

For example)

Bobby here is training for a marathon. He is consuming 3,000 calories a day.

He will need:

Carbohydrates: 3,000 x .65 = 1,950 cal / 4g = 488 g
Protein: 3,000 x .15 = 450 cal / 4g = 113 g
Fats: 3,000 x .20 = 600 cal / 9g = 67 g

Breaking it down into grams makes it easy to find your total by label reading!

How to Fuel

It's important to get a good balance of fresh fruits, vegetables, grains, healthy fats and protein.

Complex Carbohydrates are Best!

Think oatmeal, whole wheat breads and pasta, potatoes, sweet potatoes, brown rice, high fiber breakfast cereals and beans and lentils.

Go Lean When It Comes to Protein!

Think chicken and turkey breast, tuna, tilapia, 90% lean ground beef, egg whites, beans and low-fat dairy.

Get Your Fats and Oils from Vegetables!

Think olive oil, canola oil, flax seed oil, nuts and avocados.

Foods to Avoid

Limit high fat foods. Fat takes longer to digest and can leave you feeling sluggish and nauseated.

Coffee and Alcohol in moderation due to their dehydrating effects.

Careful with sugary foods before exercise. Blood sugar will rise and then drop quickly causing light-headedness and quicker glycogen depletion.

Also, be conscious of portion size. Eating too much can make for an uncomfortable run.

CONGRATULATIONS!

You are well of your way to a successful marathon completion!

Use online food calculators to look up nutritional information, create weekly meal plans to help you stay on track and focus on your personalized nutrient ratio!

See you at the finish line!

B. Bread

noreply@blogger.com (Stephanie) — Fri, 15 Apr 2011 17:25:00 +0000

I have been through the ringer and back. I feel torn down and beat up. I woke up needing a little somethin' somethin' to get me through this day. I think that baked goods might do the trick.

I am naming this little treat B. Bread not just because it is made with delicious blueberries and bananas, but also because the boyfriend and I broke-up. I've got the blues, but it's bittersweet, because his sister and brother-in-law had their beautiful baby girl last night. (Congratulations you two! She's perfect.)

A baby is God's opinion that the world should go on. -Carl Sandburg

Isn't this quote perfect for the occasion? So go on I must. On to baking healthy and delicious B. Bread!

First, round up all your ingredients.

2 C Whole Wheat Flour
3/4 C Organic Raw Sugar
1 1/2 tsp Baking Powder
1/2 tsp Salt-Sense
3/4 C Orange Juice
1 Banana, mashed
1 Tbs Ground Flax
3 Tbs Water
1 C Frozen Blueberries

As you can see, this is a Vegan Recipe - No need for Eggs or Butter!

Pre-heat your oven to 350 and prep your 9x5 Loaf Pan. Spray the pan with a little PAM and cut a piece of parchment paper to fit the bottom. This allows the bread to release nice and easy once it's baked.

Next, in a large bowl combine your flour, sugar, baking powder, and salt.

King Arthur 100% Whole Wheat Flour

Wholesome Sweeteners Organic Turbinado Raw Sugar

Add your blueberries and toss gently to coat.

In a smaller bowl combine the ground flax and water and wisk until mixture becomes somewhat unified and gelatinous. Add in the mashed banana and orange juice.

I like to make big messes when I bake. :)

Now take you orange juice mixture and add it to the flour mixture and stir until just combined. Be careful not to overmix!

Mmmm! :)
The best part about Vegan baking is you can eat the dough without any worry of getting sick!

Spoon the batter into the loaf pan and spread evenly.

I sprinkled a little extra sugar on top, too!

Now comes the easy part: Pop it in the oven for 60 minutes.

Once your timer goes off, remove the pan from the oven and let set (in pan) for about 10 minutes.

Oooh, Ahhh!

Looks pretty, doesn't it?

After 10 minutes, flip your loaf pan and the bread should easily slide out. If you have any difficulty, place a plate over the top of the loaf pan, flip the entire thing as a unit, and tap the bottom of the loaf pan until the bread pops out.

Let it cool completely before you dig in. Trust me. The longer you let quick breads set, the better.

A nice crispy crust and a delicious, dense, moist inside. Just what the doctor ordered.

It seems like baking B. Bread has brightened my day. I hope it does the same for you!

Baked Kale Chips: Oil and Vinegar Style

noreply@blogger.com (Stephanie) — Tue, 12 Apr 2011 22:28:00 +0000

Annnddd...we're back. So sorry. I have just been running around, unfocused, with a million and one things to do, not accomplishing much... I like to call it spring-marathon-brain (only 19 days!). But now it seems like I'm back on track.

So, what'd you miss when I was away?

KALE CHIPS!

Woo-hoo! Oh yes. I jumped on the bandwagon and whipped up my own batch. Let me tell you, DE-LISH!

Go on, get yourself a nice big bunch and preheat your oven to 375.

First, you want to cut out the bitter stem.

Then rip the kale leaves into chip size pieces.

I decided to do a little oil and vinegar mix.

Grab a big bowl and toss your kale in:

1 Tbs Olive Oil
1 Tbs Vinegar
1 tsp Salt Sense

Take you cookie sheet and lay down some parchment paper.

Spread out your kale and pop in the oven for about 15 minutes.

Before.

After.

Ohhh, so light and crisp and and delicate and delicious.

I almost polished off the whole batch!

More of these will definitely be in my future!

Labeling Lingo (Part 2): Free, Low, or Reduced?

noreply@blogger.com (Stephanie) — Sun, 03 Apr 2011 22:51:00 +0000

In the last installment of Labeling Lingo, we discussed the difference between Nutrient Claims and Structure/Function Claims. Before moving on, check that out here.

We are going to dive in a little deeper to the world of Nutrient Claims.

If you remember, Nutrient Claims must follow FDA guidelines. Yay! That's good right?! While these claims can help guide you to choosing healthier options, it's important to always check the label!

Sometimes these Nutrient Claims can trick consumers into thinking a product is better for you than it actually is, so here's the dirt:

Calories

Free	Low	Reduced/Less
Less than 5 calories per serving	40 calories or less per serving Meals or Main dishes: 120 calories per 100 g	At least 25% fewer calories than the appropriate reference food

Total Fat

Free	Low	Reduced/Less
Less than 0.5 g per serving	3 g or less, and not more than 30% of total calories from fat	At least 25% less fat than the appropriate reference food

Tricky, tricky:
Remember these calorie-free butter sprays?

Definitely NOT calorie- or fat-free. The serving size (one squirt) is so small that it sneaks past the FDA definition. If you analyzed the entire bottle, you would find a total of 900 calories and 90 grams of fat. Shocking, isn't it?

Saturated Fat

Free	Low	Reduced/Less
Less than 0.5 g saturated fat and less than 0.5 g trans fat per serving	1 g or less and 15% or less of calories from saturated fat Meals or Main dishes: 1 g or less per 100 g and less than 10% from saturated fat	At least 25% less saturated fat than the appropriate reference food

This is where it gets really scary. Notice the "less than 0.5 g trans fat per serving" part? Yikes! Not good! No one needs to consume Trans Fat, EVER! Ever heard of the phrase, "Hidden Trans Fat?" Well, this is exactly what they're talking about.

Notice how they sneak in "Per Serving?" It doesn't mean that there isn't Trans Fat in the product.

Check the ingredients list for partially hydrogenated oil, shortening, or margarine.

Even "Reduced Fat" items may contain Trans Fat!

Also, compare the Total Fat with the Saturated Fats. For instance, if a package reads 2 grams of Saturated Fat, but 5 grams of Total Fat, some of those unaccounted-for grams may come from Trans Fat.

Be cautious when purchasing baked, processed or fried foods.

Cholesterol

Free	Low	Reduced/Less
Less than 2 mg per serving	20 mg or less	At least 25 % less cholesterol than the appropriate reference food

Sodium

Free	Low	Very Low	Reduced/Less
Less than 5 mg	140 mg or less	35 mg or less	At least 25% less sodium than the appropriate reference food

Sodium content can also get tricky.

Remember this guy:

"Reduced Sodium." Great, yes? Well, first let's check out his brother, Hearty Tomato.

The sodium content has been reduced from 690 mg in Hearty Tomato in one cup to 480 mg in Tomato Parmesan.

But who really only has one little cup of soup?

Remember the New Dietary Guidelines? Most Americans should aim to reduce their sodium intake to 1,500mg.

Add a few crackers on the side, and you've reached your sodium intake for the day!

If you really want to reduce your sodium intake, look for Low or Very Low Sodium on the label.

Sugars

Free	Low	Reduced/Less
Less than 0.5 g per serving	Not defined. May not be used.	At least 25% less sugars than the appropriate reference food

Low sugar may not be used on labeling, but it's possible to find "Lower Sugar" which is synonymous with Reduced or Less.

Also, be careful for "No Added Sugar" or "Unsweetened." These terms mean that no sweeteners or sugars were added during the processing of the food item. It does not mean that there is no sugar in that product.

Oh boy. That's enough for the ole' brain for tonight. Time to decompress.

And...

GOOD LUCK ON MATCH DAY SENIORS!!!

A Special Delivery PLUS Banana Bread in a Bowl Oatmeal

noreply@blogger.com (Stephanie) — Fri, 01 Apr 2011 18:38:00 +0000

Guess what came in the mail today!

Oh yes, I broke down and bought my ABSolute (pun intended) favorite piece of gym equipment off of e-Bay.

Call me silly, but I am obsessed with the Ab Wheel. Ever since my mom got one off an infomercial many moons ago up, until I was re-introduced to one at the RIT gym, I have been in love.

I can not find a single pilates class, machine, or exercise video that kills my abs like this little baby. All you have to do is get in a modified push-up position, hold the handles, and roll in and out. Don't forget to keep your tummy tucked to support your back!

I cannot wait for the pain I'm going to be in tomorrow. Ehhh- Call me a masochist! :)

Speaking of pain, this definitely was NOT.

I like to call it Banana Bread in a Bowl Oatmeal.

1 Banana
1 Tbs Honey
1 tsp Cinnamon
1 Tbs Chia Seeds
1/2 C Oats

Delish!

Happy April Fools!

Ten Super Foods You Should Eat

noreply@blogger.com (Stephanie) — Wed, 30 Mar 2011 19:27:00 +0000

As I was completing my required reading for the week, I stumbled across this and thought I would share.

1. Cantaloupe

A quarter of a delicious melon supplies almost as much Vitamin A and C as most people need in an entire day.

2. Sweet Potatoes

A nutritional All-Star - one of the best vegetables you can eat. They're loaded with Carotenoids, Vitamin C, Potassium, and Fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

3. Fat-Free (Skim) or Low-Fat Milk (1% not 2%)

Excellent source of Calcium, Vitamins, and Protein with little or no artery-clogging fat and cholesterol. (Soy milk can have just as many nutrients - if the company adds them.)

4. Salmon or other fatty fish

The Omega-3 Fatty Acids in fish, especially fatty fish like salmon, swordfish, and rainbow trout, can help reduce the risk of sudden-death heart attacks.

5. Oranges

Great tasting and rich in Vitamin C, Folic Acid, and Fiber.

6. Broccoli

Lots of Vitamin C, Carotenoids, and Folic Acid.

7. Whole-Grain Bread

It's higher in Fiber and about a dozen Vitamins and Minerals than enriched white bread or "wheat bread."

8. 100% Bran Cereal

A half-cup serving provides about one-third the Fiber you need for an entire day - to maintain regularity, as well as reduce the risk of diverticulosis and heart disease.

9. Beans

Inexpensive, low in fat, and rich in Protein, Iron, Folic Acid, and Fiber. Choose garbanzo, pinto, black, navy, kidney or lentils. Eat them as a side dish or snack, in a tortilla with salsa, or in soup.

10. Spinach or Kale

Loaded with Vitamin C, Carotenoids, Calcium, and Fiber. Steam 'em and eat 'em.

Brought to you by my Sports and Exercise Nutrition text.

It's a Beautiful Mornin'

noreply@blogger.com (Stephanie) — Wed, 30 Mar 2011 11:54:00 +0000

Good morning! There's nothin' I love more than waking up to a big bowl of oatmeal and a cup of coffee. Notice the coffee's almost gone... :)

Mmmm. Oats and Chia Seeds, Honey and Coconut, plus the star of the show: Strawberries!

I can't think of a better way to start my day....

Except perhaps a nice long run!

IheartGoogleMaps. :)

Happy Wednesday!

Un-Boring Chicken Tenders

noreply@blogger.com (Stephanie) — Wed, 30 Mar 2011 03:15:00 +0000

After a long day at school, all I want to do is relax and eat a good meal (and maybe enjoy a big glass of wine too!). Being uncreative tonight, I found a recipe on The Healthy Apron, for Baked Parmesan, Basil and Garlic Chicken Tenders with Honey Mustard Dipping Sauce. Doesn't your mouth start watering just at the sound of that? Mmmm. :)

So, I grabbed a few frozen chicken tenders out of the freezer and let them begin to thaw as I ran to the grocery store for a few ingredients.

Here's your shopping list:

1/4 C Hellman's Olive Oil Mayonnaise
1/4 C Honey
1/4 C Dijon Mustard
Dash of Cayenne Pepper
1/2 tsp Dried Oregano
1/2 tsp Dried Rosemary
1/4 tsp Cumin
1/4 tsp Salt Sense
1 1/2 Tbs Extra Virgin Olive Oil
1 Tbs Fresh Basil, minced
1 Garlic Clove, minced
2 Tbs Grated Parmesan Cheese
1/4 tsp Salt Sense

The first thing you want to do is mix up your Honey Mustard Dipping Sauce so the flavors have time to blend (30 - 60 minutes will do the trick).

Add 1/4 C Honey, 1/4 C Olive Oil Mayonnaise, 1/4 Dijon Mustard, Dash of Cayenne Pepper, and Salt and Pepper to taste. Mix well and Refrigerate. (P.S. The extras will make for a GREAT salad dressing or sandwich spread tomorrow)

In a small bowl combine 1/2 tsp Dried Oregano, 1/2 tsp Dried Rosemary,1/4 tsp Cumin, and 1/4 tsp Salt Sense.

Place your chicken tenders on a baking sheet using my tinfoil trick and top with your seasoning mix.

Pop the tenders into the oven at 425 degrees for 15 - 20 minutes.

While your chicken is baking, whip up your Parm-Basil-Garlic Topping.

Mince 1 Clove of Garlic and 1 Tbs of Fresh Basil.

Add that to 1 1/2 Tbs Extra Virgin Olive Oil, 2 Tbs of Parmesan Cheese and 1/4 tsp Salt Sense.

Once your chicken is done, top each with a little of your Parm-Garlic-Basil mixture.

Yum!

I straight-up poured the Honey Mustard Dipping sauce right on top of the chicken, but you can be civilized and put it on the side in a little cup. :)

I added a couple slices of bread and butter. (I found a loaf of bread at Wegmans called Marathon Bread. How could I resist?!)

And a Spinach salad with Strawberries, Chia Seeds, Sesame Seeds, and Balsamic Vinaigrette.

Makes for a delicious meal AND easy clean up, which I love.

Now, time for bed so I can get up to run 9 miles tomorrow morning. Sweet dreams!

Labeling Lingo (Part 1): Health Claims

noreply@blogger.com (Stephanie) — Sun, 27 Mar 2011 13:30:00 +0000

A quick trip to the grocery store can leave your head spinning. Food labels shout their benefits at consumers. But what does it all mean?

I'm sure you've all seen products that look like this:

Source

"Reduced Sodium," "Heart Healthy," and "May Help Lower Cholesterol"

Man, it seems like this can of soup has got something in there for just about everybody!

Let's break it down.

There are two types of labels, a Nutrient Claim and a Structure/Function Claim.

Nutrient Claims

Establishes the quantity of a particular ingredient, such as fat, cholesterol and fiber.

Examples) "Low Sodium" or "Fat Free"

Nutrient Claims must meet FDA requirements.

(more on that in our next installment)

Structure/Function Claims

Describes the role of a nutrient or substance in a food affecting the normal structure or function in the body.

Examples) "Improve," "Boost," or "Lower"

Structure/Function Claims require no FDA pre-certification. Be Wary! It can be attached to any food and phrased in a multitude of ways. PLUS, there is no specification on how much evidence is required to make a structure/function claim.

So, taking a look at our can of soup, we see that there's a combination of two different types of claims.

"Reduced Sodium" and "Heart Healthy" are FDA approved, which means they have specific nutritional values they must meet.

"May Help Lower Cholesterol" is a structure/function claim. See how cautiously they have worded this? It may help OR it may not. Tricky, aren't they?

Can you find items boasting their health claims in your cupboards?

Next Up: FDA Approved Labels and What They Mean

Spaghetti Squash and Snow

noreply@blogger.com (Stephanie) — Thu, 24 Mar 2011 19:18:00 +0000

Oh, how I long for a day when I can simply just strap on the ole' mizunos and hit the dirt road.

But alas, yesterday was not the day.

I dream of days when I can wear cute little running outfits like this...

Or this...

Or maybe even this!

Although, I am still on the fence regarding the running skirt...

What do you guys think? Yes, way cute? Or Pass?

Yesterday, I piled on the running gear. Thick socks, two pairs of pants, three layers on top (tank, cold gear and windbreaker), a hat and gloves. I was determined to brave the elements and get my nine mile run in.

Things weren't so bad for about half a mile....

The bottom of my shoes were covered in packed ice, I was soaking, and the tiny ice daggers falling from the sky were stinging my eyes.

I tried, I really really tried. And let me tell you, I'm no wussy - I have gone out for a run in -4 degree weather. But icy and soaked? I had to turn around after a mile and a 1/2. :( At least I got three miles in...

Later, after work, I had my first go at Spaghetti Squash! It was so easy (can you detect a theme?) AND super delicious.

I took my 'sgetti squash and halved it.

Filled a baking dish with half an inch of water. Covered it with tin foil and popped it in the oven at 375 for 45 minutes. Then I flipped the squash and continued to bake it for another 15 minutes.

Next, I scooped out the seeds and gently scraped the sides to get all the deliciousness out.

The last step was to toss it in a skillet, add spices of your choosing ( I used Garlic, Basil, Oregano, Sage and Dried Chili Peppers) and a little butter (I used about 2 T of Land 'o Lakes Light Butter).

Heat through and plate! I added a spinach salad and a slice of my seven grain sourdough loaf from Wegmans.

It was so creamy and the chili peppers gave it a nice spicy kick. It's a hit!

I definitely went back for seconds, but that's okay because spaghetti squash is only 42 calories per 1 Cup!

Hope you are all having a great week! I'm off to work now. Tomorrow is FRIDAY! Woo-Hoo!

Hawaiian Steak Stir Fry

noreply@blogger.com (Stephanie) — Tue, 22 Mar 2011 22:49:00 +0000

So, after Restaurant Ops I was sent home with a big Tupperware of flank steak AND pineapple mango salsa... for FREE! What to cook, what to cook!

This is my creation.

I call it Hawaiian Steak Stir Fry.

Dah-dah-dah-DAHH! (That's superhero music btw)

Remember all that great veg I cut up this weekend? Well let me tell you, SUCH a time saver.

This is what I did:

I got out my big skillet, and added...

1 tablespoon of canola oil
1 tablespoon of low-sodium soy sauce
Handful of (pre-cooked and cut) flank steak
Handful of veggies (green pepper, mushrooms, and broccoli)
A handful of homemade pineapple mango salsa (which includes those two ingredients plus chopped onion)

And, voilà! Done! Plate with a little pre-made Quinoa and you've got a delicious meal in less than five minutes!

By the way, have you checked out the pineapple right now? It's PHENOMENAL! I know it's the beginning of the season, but they are juicy and sweet and delicious.

In other news, today we had an SDA meeting. We talked about the t-shirt...

Here is the final product!

We had to do a little re-vamping due to NNM almost being over! Speaking of which, can you believe that it's almost April?

We also talked about the up-coming bake/snack sale and internships, plus volunteering at Foodlink and soup kitchens, and the Kidney Walk this Friday! You know, all that stuff that gets us nutrition girls goin'. All in all, it was a productive meeting, and I look forward to what Spring has in store!

Weekend Eats and Treats

noreply@blogger.com (Stephanie) — Mon, 21 Mar 2011 14:13:00 +0000

Oh boy, do I have some catching up to do! You know those weekends that are really busy, but you don't really know with what? Well, that was my weekend.

It began with a trip to Fleet Feet for new running shoes! Yay!! My knees were starting to bug me, and I was definitely over due.

These bad boys have seen better days.

Now I have these great little babies.

I think I am going to really like the dark gray. Won't show the dirt as much. :)

Later that evening, we dug out the ole' charcoal grill from Collin's storage and had The First Grill Night of Nicer-ish Weather! (I say "nicer-ish" because its only maybe gotten up to 60--But hey! For upstate New York, that's a heat wave!)

The burgers were delish, as were the bakery-fresh rolls and the grilled asparagus. I love grilled asparagus. Toss in a little olive oil, sprinkle on some seasoning of your choice, roll them around on the grill for a couple of minutes and BAM! Done. :)

Saturday evening, we headed over to the McCormack's for a little post-St. Patrick's Day Celebration. Collin's mom made traditional Irish cabbage, cooked vegetables and ham. So good! Juicy and delicious. Yum! I had a huge plate, plus cornbread, AND soda bread. Oh my. I am full just thinking about it. On top of all that, Katie made Bailey's cheesecake. Needless to say, I left stuffed to the max.

Sunday morning we had fresh pineapple and scrambled eggs with salsa verde.

Do you live near a Wegmans? If you do, pick this up!

I really can't get enough of it.

Sunday was grocery shopping day. I got lots of yummy stuff.

I think I need a bigger basket...

Here's a tip for you: Clean and cut a few fresh veggies. That way it's easier to throw together a quick salad or healthy snack.

Store them in tupperware and you're ready to go!

I also made a big pot of Quinoa (pronounced Keen-Wah).

For those who may be unfamiliar with this grain, quinoa is a complete protein, meaning in contains all of the essential amino acids. It's also high in dietary fiber, phosphorus, magnesium and iron. Also, it's gluten-free!

It's super easy to cook. Just like rice. I put this in tupperware too. I have some delicious meals in my future!

Speaking of delicious meals, check out this breakfast.

I die. Every bite was heaven.

This is my Superhero Oatmeal topped with:

1 Tablespoon of Chia Seeds (soaked with the cereal)
1 Tablespoon Nutella
A handful of raspberries
Sprinkling of Shredded Coconut

Certainly a great way to start my week off! Hope you are having a great Monday too!

Debunking Myths

noreply@blogger.com (Stephanie) — Fri, 18 Mar 2011 21:47:00 +0000

As I mentioned in a previous post, I am taking a Sports Nutrition class this quarter. I have been shocked, flabbergasted, and frustrated regarding the misconceptions of protein intake. So, listen up!

It's Story Time with Stephanie: Protein Myths!

The Myth: "An athlete needs meat in their system to get adequate protein."

How It Actually Works:

When an individual consumes food, the mouth begins mechanical digestion through chewing. Food is propelled down the esophagus and into the stomach where chemical digestion of protein begins. Gastric juices denature proteins and break down cell walls of plant foods forming large polypeptides. As the contents of the stomach empty into the small intestine, pancreatic enzymes break the large polypeptides into smaller polypeptides and individual peptides. It is not until polypeptides and peptides encounter brush border enzymes on the villi on the small intestine that they are broken down into amino acids. The amino acids diffuse into blood circulation and enter the amino acid pool (the body's total supply of free amino acids). The body uses the amino acid pool as it's source for protein synthesis (building of muscle tissue and other structural components, plus a few other things). A complete set of amino acids must be present for protein synthesis to occur. So you see, the body does not distinguish between "meat" versus "powerbar" versus "plant." As long as an individual has consumed all of the essential amino acids, the body can happily do it's job.

The Myth: "Energy comes from things found in meats."

How It Actually Works:

As you probably know, a calorie is a unit of energy measurement. One dietary calorie (kcal or Cal) is approximately the energy required to raise 1,000 g (1 kg) of water by one degree Celsius.

All the macronutrients we consume provide the body energy, not just Protein or meat. Protein renders 4 calories of energy per each gram consumed, Carbohydrates 4 Cal, and Fats 9 Cal.

Individuals who engage in regular physical activity, carbohydrates should supply about 60% (400-600g) of total daily calories. During intense training, carbohydrate intake should increase to 70% of total calories consumed." 400 - 600g of carbohydrates is the equivalent of 1,600 to 2,400 calories. Quite a lot of energy, wouldn't you say? And remember, muscle glycogen (stored polysaccharides) serves as the major source of carbohydrate energy for active muscles during exercise.

Most Americans consume too much protein.

Are you?

RDA* 0.8 g of protein per kilogram of body mass (1 kg = approx. 2.2 lb)
Endurance athletes 1.2 - 1.4 g/kg of body mass
Resistance training 1.8 g/kg of body mass
*Recommended Dietary Allowance - standard nutrient intake for the majority of healthy individuals

For example:
A 160 lb, healthy man would require only 58 g of Protein.

160 lb / 2.2 lb = 72.7 kg

72.7kg * 0.8 g = 58 g of Protein

A can of tuna and a cup of low fat cottage cheese provides more than enough protein for the entire day (68 g total; providing 10 grams extra!)

Here is a list of a few common protein sources:

Chicken Breast (medium size): 30 g of Protein
Tuna: 6 oz can - 40 g
Tilapia Fillet: 6 oz - 45 g
Pork Chop (medium size): 25 g
Steak: 6 oz - 47 g
Deli Turkey: 1 slice - 5 g
Large Egg - 6 g
Skim Milk: 1 C - 8.5 g
Lowfat Cottage Cheese: 1 C - 28 g
Nonfat Plain Yogurt: 1 C - 14 g
Soy Beans: 1/2 C cooked - 14 g
Peanut Butter: 2 Tablespoons - 8 g
Whole Wheat Bread: 1 slice - 3 g
Whole Wheat Bagel: 11.5 g
Brown Rice: 1 C cooked - 5 g
Black Beans: 1 C cooked - 12 g
Garbanzo beans: 1 C - 12 g
Lentils: 1 C cooked - 47 g
Peas: 1 C cooked - 9 g
Oats: 1 C - 26 g
Almonds: 1/4 C - 7.5 g

The Myth: "My friend lost a ton of weight by cutting carbohydrates. You can lose major lbs by only eating protein."

How It Actually Works:

Your friend was most likely in metabolic ketoacidosis. This is an accumulation of ketone bodies in the blood occurring during times of inadequate carbohydrate intake.

Gluconeogenesis is the process of forming new glucose molecules from noncarbohydrate sources such as lipids or protein, allowing the brain (which is fueled only by glucose) and other body tissues to maintain functioning.

Lipolysis is the process of breaking down stored fats into glycerol and fatty acids. Glycerol is converted to glyceraldehyde phosphate, which can then enter the Kreb's cycle for fuel. Fatty acids are broken down into acetic acid which then is converted into acetyl CoA. Typically, acetyl CoA would be picked up by a carbohydrate substrate (oxaloacetic acid) and enter the Kreb's Cycle to continue the metabolic process. In the absence of carbohydrates, acetyl CoA accumulates in the blood. The liver converts acetyl CoA into ketone bodies which are then released back into the blood.

When the lack of carbohydrate intake continues over time, weight loss is bound to happen, along with liver and kidney damage, respiratory distress, and dangerously low blood pH levels which can depress the nervous system, leading to coma or death.

Ketoacidosis (DKA or diabetic ketoacidosis) is also found in patients with diabetes. Without insulin, glucose can not enter cells to begin the energy production process, and so the body switches to burning lipids for fuel.

Not exactly a healthy diet, I would say.

So now you know! Don't strain your liver and kidneys through over-consumption of protein. Be good to your body and it'll be good to you!