Dietary Recommendations

Eat a high protein / lowish carb and fat meal 15 - 45 minutes after exercise. Five to Six small meals per day spaced 3 1/2 hrs. apart. Protein No potential problem with consuming 1 gm of protein per pound of body weight per day. Whey protein is inexpensive, low fat, low carb and convenient for a high protein shake. Animal Protein ·Lean Beef ·Skinless Chicken , Turkey ·Eggs. A wonderful, nutritious food! ·Fish Good Oils. More good OIL not just more fat. 20% - 30% of total calories. Specific Essential Fatty Acids are needed for most of bodies hormonal functions. Olive, Sunflower or Canola oil for salads & cooking. Trim fat out of beef & pull skin off chicken and turkey. Lower Carbohydrates. ·Raw fruits & Vegetables are nutrient dense & fiber rich. ·Processed grains are mostly useless, non nutritious calories with minimal fiber. ·More Raw Fruit & Vegetables. ·Way Less Sugar. ·Less bread & pasta. Use whole grains when you do enjoy grain products. Eating five or more servings a day of fruit and vegetables lowers your chances of getting cancer. Persons with extreme weight loss requirements ( more than 50 pounds ) obviously have different needs than average weight conscious person. Persons striving for a 5% body fat and rippled abs probably also have different goals than simply enjoying a healthy life. Recognizing that food is a sensual thing and to enjoy eating is certainly a simple pleasure. However being intelligent in sensual pleasures is certainly not an unheard of concept today. Fast food is a luxury. I eat fast food. I enjoy ice cream. Thank God I don't particularly like doughnuts. Dr. DiPasquali's diet allows you to eat low carb for 5 or 6 days per week and "binge" on what ever you want for one or two days. This will make sticking to a "diet" easier and will eliminate over whelming cravings that can dominate your sub conscious hunger center. This 'breaking' of 'low carb' diet will also serve to 'reset or raise' your basal metabolism. Cooking for Good Nutrition and Weight Control Choose methods of cooking that will retain flavor, color and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (except for quick stir-frying) and long cooking times. Both extended heat and liquid can destroy or leach out valuable nutrients. Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews. Use chopped red or yellow peppers to "pep" up flavor. Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces. When you use oil, select olive, sunflower or canola oil. Drain off visible fat while cooking, blot pan-fried foods on paper towels to absorb extra grease. Workout Dvd coming soon! For more information email: deb@vitalsignsfitness.com

Deborah Caruana RN, AAHRFP, NASM, ACE, www.vitalsignsfitness.com email deb@vitalsignsfitness.com

What can you do?

Before your workout: drink 1-2 glasses of water

During your workout: Have about ½-1 cup of water for every 20 minutes of exercise

After your workout: Have at least 3 cups of water in hour after you exercise.

2) Check Your Pre-workout Nutrition

Since you want energy over long haul, your best bet is to try having some complex carbs before you exercise (like oatmeal, whole wheat toast, or whole wheat crackers).

Some people prefer to get their carbohydrate from fruit also, it depends on what works for you.

Try to combine this with a little bit of protein (like peanut butter on your whole wheat toast, or a couple slices of cheese with your apple). Try different combos and see what gives you most energy.

3) During your workout:

If your workout is under an hour: Make sure you keep drinking that water and continue to listen to your body.

If you want to go more than an hour you should try eating 25 to 30 grams of carbohydrate every half hour (i.e. From sports bars, fruits or whole grains).

If you are exercising for more than 3 hours you should consider sipping a sports drink to replace lost electrolytes. Both sports drinks and energy bars help to maintain your blood sugar levels and prevent muscle glycogen (energy) depletion

4) After exercise:

Keep drinking that water! (See above) You also want to refuel with carbohydrates as soon as you can after exercise (toast, bagel, fruits, oatmeal, etc.)

Your body not only needs to refuel but it also needs to rebuild with some protein since intense exercise involves breakdown of muscle tissue.

Some possible snacks are: Peanut butter and banana sandwich on whole wheat toast, cottage cheese mixed with fruit, scrambled eggs with whole wheat toast.

The most important thing is to pay attention to your body and feel what works for you as you exercise. If you feel light-headed or dizzy or in pain at any time during exercise stop! Respect your body and what it tells you.

Hopefully next time you decide to face treadmill (or exercise video) you’ll be able to feel great both during AND after you exercise.

You’ll be able to feel as if you’ve made your body better and stronger, by feeding it and exercising it and keeping that energy up!

K. O'Neill is a contributing editor to Diet & Weight Loss Reviews .