Recommendation-food for fitness

HardyEustace

Just reading Anita Bean's food for fitness.

It's a really great book. At the moment, I only have the energy to read a few pages every night. However, the book itself, is well laid out and very precise. It may appear a little simplistic when you skim through the book but there's a lot of information there.

If you're looking to improve your diet and nutrition then I'd definitely recommend it. Even if there is someone in your life who wants to lose weight, I'd recommend this over a diet book, any day of the week.

Sub430

HardyEustace wrote: »

At the moment, I only have the energy to read a few pages every night.

More carbs maybe:)

I am reading The Complete Guide to Sports Nutrition by the same author (thanks to Wally Runs for lending it to me). Again very interesting. Never thought I would read about something called the lactic acid shuttle and go "Ah I see...

This running malarkey is obsessive.

ss43

This is slightly off topic but still on the topic of nutrition.

I've read that calcium inhibits iron absorption yet many sources of nutrition advice (including a different book by Anita Bean) recommend fortified cereals as a way of increasing iron intake. Given that everyone eats cereals with milk, that makes fortified cereals useless.

Since finding out the calcium inhibits iron absorption I have tried to avoid eating calcium rich foods at the same time as iron rich foods and my iron stores have increased substantially.

Just wondering, does anyone have any info related to this.

osnola ibax

I always thought that you couldn't go far wrong if u stuck to the age old food pyramid

hunnymonster

ss43 it's been reported for single meal studies but the longer term work appears to show it's not significant e.g.
[URL="javascript:AL_get(this,%20'jour',%20'Nutr%20Clin%20Care.');"]Nutr Clin Care.[/URL] 2002 Sep-Oct;5(5):231-5.[URL="javascript:PopUpMenu2_Set(Menu12455225);"]Links[/URL]
The effect of calcium consumption on iron absorption and iron status.

Harris SS.
New England Research Institutes.
Recent increases in recommended calcium intakes recognize the important role of calcium in skeletal health, but many Americans, especially women, consume far less than recommended amounts. A potential drawback to encouraging increased calcium intake is suggested by the extensive literature showing an adverse effect of high calcium intake on dietary iron absorption, at least in short, highly controlled, experimental studies. However, the applicability of short-term studies involving test meals to long-term iron absorption and iron status is limited given the variety of foods and food combinations in self-selected diets and the ability of individuals to adapt to reduced iron intake. In general, studies of whole diets and studies conducted over several weeks tend to show no effect of increased calcium intake on iron absorption. In addition, experimental studies of calcium and iron status measures such as serum ferritin show no long-term effect of calcium supplementation on iron status. Prevention and treatment of iron deficiency should emphasize adequate consumption of iron-rich foods and, when indicated, the use of iron supplements. Recommended calcium intakes are important for skeletal health and do not appear to increase the risk for iron deficiency in healthy people.

hunnymonster

osnola ivax wrote: »

I always thought that you couldn't go far wrong if u stuck to the age old food pyramid

The original food pyarmid, or rathers it;s predecisors, the USDA guidelines, were heavily influenced by the american farmers (grain) so is a little biased towards their foods. In addition it doesn't differentiate between types of fats and types of carbohydrates which is a serious limitation.

BeepBeep67

While I lived in India I got into Lentils or Daal as the locals brand them. There are countless receipes that you can make from bland to spicy.
I now eat a lentil meal 2 - 3 times per week, it's cheap and with brown rice give you a great protien / carb balance.
My fav dish is:
Boil your lentils (green Tesco finest are easy to get) for 1hr with a teaspoon of chilli powder and some crushed garlic and ginger. When nearly ready fry some cumin seeds in a teaspoon of oil until they brown - add some chopped onions - add a tin off chopped tomatoes - teaspoon of gram masala and additional chopped chillies if you like it hot and a few torn corriander leaves. then mix with your daal and serve with brown rice or naan. A nice side dish with this is natural yoghurt, with chopped tomato and cucumber with some salt and pepper to season.
mmmmmm now I'm hungry:D
For variation you can split the daal with mung beans or chickpeas and obviously experiement with the spices.

Nutritional Values:

Nutritional value per 100 g (3.5 oz)
Energy 350 kcal 1480 kJ
Carbohydrates 60 g
- Sugars 2 g
- Dietary fiber 31 g
Fat 1 g
Protein 26 g
Thiamine (Vit. B1) 0.87 mg 67%
Iron 7.5 mg 60%

osnola ibax

BeepBeep67 wrote: »

While I lived in India I got into Lentils or Daal as the locals brand them. There are countless receipes that you can make from bland to spicy.
I now eat a lentil meal 2 - 3 times per week, it's cheap and with brown rice give you a great protien / carb balance.
My fav dish is:
Boil your lentils (green Tesco finest are easy to get) for 1hr with a teaspoon of chilli powder and some crushed garlic and ginger. When nearly ready fry some cumin seeds in a teaspoon of oil until they brown - add some chopped onions - add a tin off chopped tomatoes - teaspoon of gram masala and additional chopped chillies if you like it hot and a few torn corriander leaves. then mixed with your daal and serve with brown rice or naan. A nice side dish with this natural yoghurt, with chopped tomato and cucumber with some salt and pepper to season.
mmmmmm now I'm hungry:D
For variation you can split the daal with mung beans or chickpeas and obviously experiement with the spices.

Mmmmm that's sounds incredible, & u sir/madam deserve particular praise for bringing two of my favourite things together, Indian food and running (not in that order, could lead to a post on mr. Creosotes runners trots thread)

estariol

may not be the top of everybodys taste list but I eat shed loads of cous cous, and cottage cheese. there is simply nothing better.

AJCOT

The Anita Bean book I have came free with Mens Health, loads of quality advice if only I didn't so love junk food. Indi.ie has wonderful guidance also & is updated frequently.

Stupid_Private

ss43 wrote: »

This is slightly off topic but still on the topic of nutrition.

I've read that calcium inhibits iron absorption yet many sources of nutrition advice (including a different book by Anita Bean) recommend fortified cereals as a way of increasing iron intake. Given that everyone eats cereals with milk, that makes fortified cereals useless.

Since finding out the calcium inhibits iron absorption I have tried to avoid eating calcium rich foods at the same time as iron rich foods and my iron stores have increased substantially.

Just wondering, does anyone have any info related to this.

Drink orange juice with the meal. This promotes iron absorption. Then you'll get your calcium and iron.

RacoonQueen

AJCOT wrote: »

The Anita Bean book I have came free with Mens Health, loads of quality advice if only I didn't so love junk food. Indi.ie has wonderful guidance also & is updated frequently.

That surprises me as the dieticians in the hospital I work in give out all sorts of strange advice. I figure that they're giving out advice for different ailments and use that to hold back from criticising their knowledge.

RacoonQueen

Stupid_Private wrote: »

Drink orange juice with the meal. This promotes iron absorption. Then you'll get your calcium and iron.

Yeah, you shouldn't really drink tea or coffee or anything with caffeine in it with any meal as it disrupts the absorbtion of nutrients. I don't have time to have my tea seperate to my food in the mornings though. :pac:

stevie_b

RacoonQueen wrote: »

Yeah, you shouldn't really drink tea or coffee or anything with caffeine in it with any meal as it disrupts the absorbtion of nutrients. I don't have time to have my tea seperate to my food in the mornings though. :pac:

theres been studies to show that caffeine with your meal aids glycogen restoration post training, which is important if your schedule is fairly heavy. your body needs to restore glycogen to the muscles as quickly as possible.

AJCOT

RacoonQueen wrote: »

That surprises me as the dieticians in the hospital I work in give out all sorts of strange advice. I figure that they're giving out advice for different ailments and use that to hold back from criticising their knowledge.

I think like all professions, some are far better than others but most are fairly well versed on sports nutrition & indi.ie is useful for general diets & generally takes a stance on food issues of the day.

RacoonQueen

stevie_b wrote: »

theres been studies to show that caffeine with your meal aids glycogen restoration post training, which is important if your schedule is fairly heavy. your body needs to restore glycogen to the muscles as quickly as possible.

Yay, an excuse to drink more tea. :cool:

hunnymonster

AJCOT wrote: »

I think like all professions, some are far better than others but most are fairly well versed on sports nutrition & indi.ie is useful for general diets & generally takes a stance on food issues of the day.

I don't agree. I work with a lot of dieticians (in CPD) and while they are great for general healthy eating and clinical dietitics, they are generally not great when it comes to sports nutrition. I know only 2 (of the over 100 I know in total) who I would consider experts for sports people.) Luckily though, of all the science that goes into sport, nutrition is one of the easiest for a non-scientist to self-educate themselves on.

AJCOT

hunnymonster wrote: »

I don't agree. I work with a lot of dieticians (in CPD) and while they are great for general healthy eating and clinical dietitics, they are generally not great when it comes to sports nutrition. I know only 2 (of the over 100 I know in total) who I would consider experts for sports people.) Luckily though, of all the science that goes into sport, nutrition is one of the easiest for a non-scientist to self-educate themselves on.

Weird, I probably don't know enough about sports nutrition to judge but I meet about a dozen a week workwise & when I mention my love of running, I've often got good snippets of info.

metamorphosis

hunnymonster wrote: »

The original food pyarmid, or rathers it;s predecisors, the USDA guidelines, were heavily influenced by the american farmers (grain) so is a little biased towards their foods. In addition it doesn't differentiate between types of fats and types of carbohydrates which is a serious limitation.

Im reading a book called in defense of food by michael pollan - good stuff.

In the book he discusses that the usda guidlines in the 70's and again in 1982 had one prevalant message: eat less fat and lower fat items

and guess what?

That's what americans did. The results? hoarding up on carbs, low cat cookies, low carb beer.

The result?
Americans got fat.

I eat a very high fat diet(healthy obv) from eggs, oily fish, peanut butter, coconut oil etc. in fact fats consistute the biggest part of my macro nutrients usually when log my food

usually fats 40%, protein 30 and carbs 30%.

I have little faith following the food pyramid.