The Sports Nutrition Coach http://www.thesportsnutritioncoach.com Fuel your body Thu, 26 Jan 2012 22:40:57 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 This is what 1lb of fat looks like http://www.thesportsnutritioncoach.com/2012/01/this-is-what-1lb-of-fat-looks-like/ http://www.thesportsnutritioncoach.com/2012/01/this-is-what-1lb-of-fat-looks-like/#comments Thu, 26 Jan 2012 22:36:33 +0000 michellenewitt http://www.thesportsnutritioncoach.com/2012/01/this-is-what-1lb-of-fat-looks-like/ For all you new year detoxers – if in doubt, take a little look at this to remind yourself every little counts!

]]> http://www.thesportsnutritioncoach.com/2012/01/this-is-what-1lb-of-fat-looks-like/feed/ 0 Combat Network Magazine Article http://www.thesportsnutritioncoach.com/2011/12/latest-article-in-combat-network-magazine-2/ http://www.thesportsnutritioncoach.com/2011/12/latest-article-in-combat-network-magazine-2/#comments Wed, 28 Dec 2011 16:42:35 +0000 michellenewitt http://www.thesportsnutritioncoach.com/2011/12/latest-article-in-combat-network-magazine-2/ Check out my latest article 'maintaining an ideal weight' on pages 40-43...
http://www.combatnetworkmag.com/#/latest-issue/4551538057
]]> http://www.thesportsnutritioncoach.com/2011/12/latest-article-in-combat-network-magazine-2/feed/ 0 Dec/ Jan Special Offer http://www.thesportsnutritioncoach.com/2011/12/dec-jan-special-offers/ http://www.thesportsnutritioncoach.com/2011/12/dec-jan-special-offers/#comments Mon, 12 Dec 2011 19:21:42 +0000 michellenewitt http://www.thesportsnutritioncoach.com/2011/12/dec-jan-special-offers/
  • Free 30 minute consultation. Call or email to book your appointment where we can discuss your goals and nutritional requirements. Valid until end of January 2012.
    • ]]>     http://www.thesportsnutritioncoach.com/2011/12/dec-jan-special-offers/feed/ 2     Rhythmic Nutrition http://www.thesportsnutritioncoach.com/2011/12/rhythmic-nutrition/ http://www.thesportsnutritioncoach.com/2011/12/rhythmic-nutrition/#comments Sun, 11 Dec 2011 17:44:08 +0000 michellenewitt http://www.thesportsnutritioncoach.com/?p=520 Rhythm Learn to use the key principles of rhythmic nutrition to your greatest advantage, and the benefits for your mind and body will be immediate. Incorporate these key rhythmic strategies into your life: eating regularly, balancing your macronutrients at meals and snacks and plan the time and size of your meals.

    Eat regularly

    Make eating a predictable part of your daily flow. This is the key to unlocking the metabolic power of rhythm and be sure to never skip meals. Each evening plan your menus and your meal times for the next day. Look at your schedule and see what adjustments you need to make to create time for three solid eating experiences each day. Do you need to wake up a little earlier to have a sit-down breakfast? What needs to happen at home or work so you can have a relaxed lunch?

    Balance macronutrients at meals

    Breakfast
    Ask yourself; where’s the healthy protein and fat? Let these two macronutrients be at the centre of your first meal of the day. Make sure you include one of these choices in your breakfast:
    • organic peanut butter or almond butter
    • whole free-range eggs
    • organic natural yoghurt or cottage cheese with some nuts and seeds
    • fish or smoked fish
    Include a slice of quality whole-grain or rye bread and/or fresh fruit as you desire. If you want cereal use organic natural muesli or porridge but have it with some nuts and seeds or with nut butter or yoghurt. Breakfast is not a time to count calories. Your body will preferentially burn whatever you eat in the morning. That’s a metabolic law. You don’t need to eliminate carbohydrates,  just making them a side dish when you want them, not the main course. As far as portions go, eat an amount that leaves you satisfied but not tired and full. Trust your choices.
    Lunch
    The same basic principles apply. Once again ask yourself; where’s the healthy protein and fat? Have one of the following at the centre of your lunch; any fish (fresh or smoked, canned as a third choice), tofu, beans, organic eggs, free-range chicken or turkey. Have any of these with a salad and a good quality olive oil if you need it. Use bread, rice or potatoes only when you must. Make them a side dish. As with breakfast, lunch is not a time to calorie count. Just find your natural appetite and enjoy it.
    Dinner
    This is the meal where you have the greatest flexibility for macronutrient proportions. You don’t need a meal dense in the slow-burning calories from fat and protein because the bulk of your energy needs have already been met for the day. Your calorie burning metabolism is winding down. Listen to what your body is calling for. Even though this is the only meal to consider portion controlling, don’t short change yourself on healthy fat. If you have a salad, use a gourmet olive oil. Oftentimes you’ll end up eating more food or carbohydrates than you need to if your body didn’t get the fat it desired, and required, earlier in the day.

    Plan the time and size of your meals

    Experiment with having a more substantial breakfast, make lunch your biggest meal and your dinner light. Timing is everything. Have your breakfast somewhere in the 6:30 to 9am range. Have your lunch between 12 and 1:30pm. This is your peak metabolic time slot. Eat dinner approximately 4-5 hours before bedtime. Exercise later in the evening will enhance digestion.]]>     http://www.thesportsnutritioncoach.com/2011/12/rhythmic-nutrition/feed/ 0     Oat bran improves endurance http://www.thesportsnutritioncoach.com/2011/08/oat-bran-improves-endurance/ http://www.thesportsnutritioncoach.com/2011/08/oat-bran-improves-endurance/#comments Tue, 23 Aug 2011 11:12:57 +0000 michellenewitt http://www.thesportsnutritioncoach.com/?p=515 Effect of oat bran on time to exhaustion The aim of this study was to evaluate the effect of oat bran supplementation on time to exhaustion in rats submitted to training. The animals were divided into 3 groups: sedentary control group, an exercise group that received a control chow and an exercise group that received a chow supplemented with oat bran. Exercised groups were submitted to an eight weeks swimming training protocol. In the last training session, the animals performed exercise to exhaustion, (e.g. incapable to continue the exercise).
    Analysis
    After the animals, blood, muscle and hepatic tissue were collected a statistical analysis was performed and the time to exhaustion of the group that received a chow supplemented with oat bran was 20% higher. It was concluded that the chow rich in oat bran increased muscle and hepatic glycogen concentrations. The higher glycogen storage can improve endurance performance during training and competitions, and a lower post-exercise inflammatory response can accelerate recovery.
    Breakthrough
    The importance of dietary carbohydrates in sporting performance was shown in the classical gaseous exchange experiments and biopsy studies, in which increasing exercise intensity utilises a greater proportion of carbohydrates. The data provided a major breakthrough for the science of sports nutrition, as it enabled the exact amount of carbohydrate for athletes to be quantified.
    Recommendations
    The recommendations concerning carbohydrates for athletes are around 6 g-10 g/Kg/day and these quantities vary in accordance with the quantity of body mass, gender, volume and intensity of the training. Elite athletes train around 8 to 40 hours per week, exponentially increasing their nutritional needs. The International Olympic Committee (IOC) recommends that: “following a diet rich in carbohydrates days before a competition can help to increase sporting performance, particularly when the exercise is kept up for longer than 60 minutes”.
    Resources
    Felipe F Donatto, Journal of the International Society of Sports Nutrition http://www.jissn.com/content/7/1/32]]>     http://www.thesportsnutritioncoach.com/2011/08/oat-bran-improves-endurance/feed/ 0     Raspberry Sorbet http://www.thesportsnutritioncoach.com/2011/07/raspberry-sorbet/ http://www.thesportsnutritioncoach.com/2011/07/raspberry-sorbet/#comments Fri, 22 Jul 2011 06:59:20 +0000 michellenewitt http://www.thesportsnutritioncoach.com/?p=507
    Ingredients
    • Serves 4
    • 5 cups raspberries
    • 1/2 cup agave nectar
    • 1/2 cup water
    • 2 tablespoons lemon juice
    • Sprigs of fresh mint to garnish
    1. Place all ingredients in a blender or food processor. Blend until smooth.Pour mixture through a fine mesh strainer using a rubber spatula to press through. Cover and chill. Chill completely before freezing.]]>     http://www.thesportsnutritioncoach.com/2011/07/raspberry-sorbet/feed/ 0     Latest article Combat Network Magazine http://www.thesportsnutritioncoach.com/2011/07/latest-article-in-combat-network-magazine-3/ http://www.thesportsnutritioncoach.com/2011/07/latest-article-in-combat-network-magazine-3/#comments Mon, 04 Jul 2011 18:14:54 +0000 michellenewitt http://www.thesportsnutritioncoach.com/2011/07/latest-article-in-combat-network-magazine-3/ http://www.combatnetworkmag.com/#/latest-issue/4551538057 Check out my latest article on pages 63-65 ‘how to eliminate cravings’]]> http://www.thesportsnutritioncoach.com/2011/07/latest-article-in-combat-network-magazine-3/feed/ 0 Friday night curry http://www.thesportsnutritioncoach.com/2011/06/friday-night-curry/ http://www.thesportsnutritioncoach.com/2011/06/friday-night-curry/#comments Wed, 08 Jun 2011 16:06:37 +0000 michellenewitt http://www.thesportsnutritioncoach.com/?p=474 Chicken Tandoori

    Serves 2

    • 2 chicken breasts, skinned and chopped into bite-sized chunks
    • 3oz (85g) natural yoghurt
    • handful flaked almonds
    • 1/2 tbsp lemon juice
    • 2 garlic cloves, crushed
    • 1/2 tsp grated fresh ginger root
    • 1/2 tsp ground cumin
    • 1/2 tsp ground coriander
    • 1/4 tsp ground turmeric
    • pinch of cayenne pepper
    • seasoning with a pinch of salt and black pepper
    Place the chicken pieces in a shallow casserole dish. Mix together the rest of the ingredients and spread over the chicken, then cover the dish and place it in the fridge to marinate for at least an hour. Bake the chicken in the marinade at 200ºC/400ºF/gas mark 6 for 35–40 minutes until meat is cooked thoroughly. Do not turn. Serve with salad or vegetables and brown rice.]]>     http://www.thesportsnutritioncoach.com/2011/06/friday-night-curry/feed/ 0     Raw cacao truffles http://www.thesportsnutritioncoach.com/2011/04/raw-cacao-truffles/ http://www.thesportsnutritioncoach.com/2011/04/raw-cacao-truffles/#comments Wed, 13 Apr 2011 17:20:13 +0000 michellenewitt http://www.thesportsnutritioncoach.com/?p=446
    Ingredients:
    • 40g or 1.5oz raw cacao powder
    • 40g or 1.5oz raw cacao nibs
    • 115g or 4oz pitted soft dates
    • 1tbsp cashew nut butter
    • 50g or 2oz walnut pieces
    • Pinch of crystal salt
    • (makes 10 truffles)
    Method
    • Place the walnuts in a food processor and grind to form a coarse powder. Tip into a bowl.
    • Place the dates and nut butter in the food processor and process to form a stiff paste. Add the ground walnuts, cacao powder and salt and pulse until a dough has formed.
    • Tip into a bowl and with your hands mix in the cacao nibs. Take walnut-sized pieces of the dough and roll into balls to make truffles. Dust with a little cacao powder. Chill until needed.
    ]]>     http://www.thesportsnutritioncoach.com/2011/04/raw-cacao-truffles/feed/ 0     Latest article in Combat Network Magazine http://www.thesportsnutritioncoach.com/2011/01/latest-article-in-combat-network-magazine/ http://www.thesportsnutritioncoach.com/2011/01/latest-article-in-combat-network-magazine/#comments Fri, 21 Jan 2011 12:49:17 +0000 michellenewitt http://www.thesportsnutritioncoach.com/?p=404 Check out my latest article for speeding up recovery with the right foods, including slim down and bulk up nutrition plans and recipes! Click on the link and skip to pages 78-82…

    http://t.ymlp152.net/uadamqyapauwejavaujje/click.php
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