Just like training, there’s no perfect plan but rather a continual feedback loop: every 2 weeks you can re-measure and make adjustments based on how your body composition is changing.įor triathletes and runners alike, what I care more about as a coach is the POWER:WEIGHT ratio. From there, they take that information and create a specific plan tailored to your goals. Through their system, we’re able to see some pretty cool information: muscle mass, hydration levels, body fat % etc. as long as the compositional changes match the performance goals. Using myself as an example still: I’m not trying to lose weight, in fact, I would be fine with gaining up to 5 lbs. This is where I think Ekin does a great job and they line up with my coaching philosophy perfectly: it’s not about the number on the scale, it’s about what’s underneath the surface. There’s nothing inherently wrong with this, but for someone with dreams of qualifying for Ironman Kona and the Olympic Trials Marathon, it’s not necessarily helping me achieve those goals. However, looks can be deceiving and I was pretty shocked when I went into Ekin Nutrition and found out I was 19% body fat. I’m pretty close to having the quintessential “runner” build (although these days I’m more of a triathlete). There’s a huge difference between being “fit” and being “healthy” and a lot of times what you see on the surface is misleading.įor example: I’m 5’10”, weigh approximately 160lbs, and if you looked at me you’d probably think I’m really healthy with approximately 10% body fat. In the (very) short term, this isn’t going to cause major issues in my opinion, but…sometimes it becomes a habit. Run 15 miles in the morning -> eat a pint of Ben and Jerry’s in the evening. Many of us, myself included, often justify caloric intake with caloric expenditure. Nutrition and endurance sports have a fascinating relationship. Cover and cook for 30 minutes more or until kale is tender.The difference between being fit and being healthy. During the last 30 minutes of cooking, turn slow cooker to HIGH heat.Cover and cook on LOW heat for 5 to 6 hours or on HIGH heat for 3 to 4 hours.Place water and 1 can cannellini beans in a blender.Combine quinoa, stock, tomatoes, onion, corn, poblano pepper, garlic and Italian seasoning in a 3½-to-4-quart slow cooker.each) cans cannellini beans, rinsed, drained, and divided 1 (14.5-oz.) can fire-roasted diced tomatoes with seasoning.¾ cup tricolor quinoa, uncooked, rinsed, and drained.Here's a bean recipe you and your family can try: White Bean Quinoa and Kale Soup Best uses: Minestrone or kale soup, pasta fazool, tuna salad, bean salads and brownies.įrom the Dietitian: Food processor can lighten the load in the kitchen.Benefits: A ¼ cup supplies 43 percent of daily fiber and 20 percent of daily potassium needs.Best uses: Their tenderness is well-suited to Tex-Mex dishes such as refried beans, dips, nachos or frijoles charros (cowboy beans).Īlso called white kidney beans, they have a slightly thicker skin and hold their shape well.Benefits: Pinto beans have a lot of fiber and protein.Pinto means “painted” in Spanish, owing to the rust-color specks on the skin. Best uses: Mexican, Caribbean and South American recipes including quesadillas and tacos also vegetarian burgers, salsa and wraps.Benefits: Black beans are high in potassium, which may aid blood pressure.With smooth texture and mild flavor, black beans are easy to incorporate into a variety of dishes.Here are the top 4 reasons why to incorporate beans into your diet:Īlso, as mentioned previously, beans come in a variety of options, benefits and uses.įrom the Dietitian: Arm yourself with Vitamin C and Omega-3 Black beans The plant protein content in beans helps improve the dietary quality of a meal and can take the place of meat.įrom the Dietitian: Pomegranate is the perfect produce gem It can also help us feel satisfied after we eat, and therefore help with weight control. The soluble fiber in beans can help lower the harmful LDL-cholesterol and help regulate blood sugar levels. As a result of their high fiber content, beans help protect against diabetes, cardiovascular disease and maybe even some cancers. Beans also contain disease-fighting antioxidants.īeans are also considered a “superfood” because they are one of the most nutritious foods you can eat. Beans also contain folic acid and many minerals, such as iron, zinc and magnesium. All varieties of beans are rich sources of protein, fiber and the essential amino acid, lysine. Beans are not only easy on the wallet and easy on the waistline, beans are also brimming with culinary potential.īeans have almost as many varieties as they do uses in the kitchen.
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