10 Foods Staples to Throw Out From Your Kitchen NOW!! – Part 4

Every household needs pantry staples; they are essential for easy meals and an on-the-go lifestyle! But there are some staples that are not worth their convenience. Here is our final installment of our #pantryoverhaul! If you missed our first three installments check them out here: Part 1, Part 2, Part 3 .

9. Microwave POPCORN

microwave-popcorn

Microwave popcorn is one of the worst snacks to be keeping in your pantry. The chemicals used in the artificial butter flavoring – diacetyl- has been linked to sever respiratory disease or ‘popcorn lung’. Diacetyl is thought to be harmless when consumed, but when heated to high temperatures, diacetyl vaporizes and becomes toxic. While ‘popcorn’ lung is usually only seen in those who work in packaging factories do you really want to be consuming and inhaling this chemical in any amount?!

Maybe even more concerning are the chemicals sprayed on the inside of your microwavable bag. perfluoroalkyls, perfluorooctanoic acid and perfluorooctane sulfonate are all used to prevent the grease and oil from soaking through the bag, when heated these chemicals fuse onto the popcorn. These chemicals have been found to interrupt the endocrine system, causes thyroid issues, and may be linked bladder cancer.

If all that wasn’t enough to turn you away from this toxic snack a typical bag can contain upwards of 25 grams of fat, 500+ mg of sodium and 600 calories!

What to Keep On-hand Instead? – Whole Kernel Popping Corn

Do not fret popcorn lovers! Popcorn can be a relatively healthy snack as long you prepare it the right way. Air-popping is the best way to ensure that you are getting the most out of your popcorn, avoid all the toxic additives, and you can add your own flavours! A small amount of melted coconut oil, fresh dill and a little bit of salt is my favourite!

BONUS! What staple to throw out of your fridge…

10. MARGARINE

The main ingredient in margarine is usually a vegetable oil. The problem with vegetable oils is that they are liquids at room temperature so they must go thorough hydrogenation in order to harden the oils. To do this the oil is subjected to high heat, high pressure, hydrogen gas and a metal catalyst (typically nickel) this forces the oils to become saturated with the hydrogen and in-turn firming it up. However, the final product is a lumpy grey mess that needs to be processed even further. Emulsifiers are added to remove the lumps, bleach is added to move the grey colour, the mixture is then steamed in order to remove the chemical smell, and finally synthetic vitamins, artificial flavour and colouring is added.

The process of hydrogenation also produces trans-fat, which raise bad cholesterol levels, decrease insulin responses, and are associated with heart disease.

 

What to Keep On-hand Instead? – Organic Grass-fed Butter

benefits_of_grass_fed_cows

Butter has had a bad-rep for many years because it contains large amounts of saturated fats and cholesterol. However, recent research has shown that saturated fats actually can help improve lipid (Cholesterol) profiles. Eating small amounts of saturated fats actually raises your good cholesterol (HDL) and helps reduce harmful LDL cholesterol levels.

The health effects and nutrient levels of our food depend largely on what the animal ate. Cows who eat grass produce much more nutritious by-products which contain more vitamin K, Omega-3’s and other heart healthy vitamins.

Thanks for tuning into this blog series! Be sure to share with a friend and help spread the #pantryoverhaul

If you have any questions about this blog series or any of our other series contact Courtney (cplewes@sstcanada.com) at SST Mississauga

Sports Nutrition On The Road – Part 3: Game Day

In case you missed PART 1 or PART 2!

Awareness, knowledge, and preparation are key when wanting to make huge difference in your game day performance.  The benefits of nutrition, in respect to athletic performance, can mean the difference between winning and losing and an optimal vs. subpar performance.

Think about your body like a high performance race car.  Dale Earnhardt doesn’t put regular gasoline in his car before a race he uses Sunoco Green E15-a 98 octane fuel blend specifically engineered for high-performance engines! Basically, the best of the best! You need to approach your game day nutrition in the same manner. By doing so you can maximize gains you have made from training, increase your energy levels, recover faster and think more clearly.

How to Prepare on Game Day

Pre-Game Meal

  • 4-6 hours before game
  • High Complex/Low GI foods; low protein and fat
  • Hydrate well: sports drinks (Aminocore, BCAA’s with electrolytes), water

2-3 Hours before game

  • Moderately-sized snack: more low GI foods; low protein and fat
  • Continue to hydrate
  • No caffeine* (or energy drinks)

1 Hour before game

  • Small snack: easily digestible foods (fruit, pretzels)
  • Continue to hydrate with water or a sports drink such as BCAA drink with electrolytes (like Aminocore or Biosteel)
  • No caffeine* (or energy drinks)

30 minutes before game –“Top off the tank”

  • High-GI carbs that will absorb quickly and deliver glucose rapidly to working muscles
  • Hydrate with water or a sports drink such as a BCAA drink with electrolytes (like Aminocore or Biosteel)
  • No caffeine* (or energy drinks)

*Caffeine has major dehydrating effects, can make you jumpy, and raises your heart rate and blood pressure; all the things you should avoid on game day!

Post-Game Recovery

30-60 minutes after competition

  • VITAL PERIOD!
  • Replace every pound of weight lost through sweating with 20-24 ounces of fluid
  • Make sure to fuel your body for recovery
    • Ingest food with a concentration of 4:1 ratio carb:protein blend drink – better than water
    • Carbs should be of the High-GI variety to replenish glycogen stores quickly

60-90 minutes after competition

  • Continue to hydrate

Within 3 hours after competition

  • Mixed Meal – combination of protein, carbs and fat
    • Carbs here should be of the Low-GI variety so as not to spike your blood sugar levels
  • Continue to hydrate
  • NO soda, alcohol, caffeine

Within 24hrs after competition

  • Strictly Limit: Alcohol, Soda, Caffeine in any form
  • Dehydration, lack of sleep, and lack of nutrients are detrimental to recovery

 

Meal Examples:

  • Game day breakfast:
Three soft boiled eggs with a pinch of sea salt and two pieces of
whole grain toast with organic butter, small Greek yogurt & fruit mix with ground flax seeds.
  • Pre-Game Meal:
Grilled skinless chicken breast with brown rice, broccoli and a salad dressed with extra virgin olive oil and balsamic vinegar
  • Pre-Game Snack:
Oatmeal with ground flax seeds, walnuts, banana, unsweetened shredded coconut and a drizzle of pure maple syrup!
  • Post-Game Recovery Shake:
Six ounces coconut water, six ounces water, 2 scoops good quality protein and one banana.
  • Post-Game meal: Grilled skinless chicken breast, sweet potato and asparagus
A good blend of lean protein, complex/nutrient dense carbohydrates and veggies. The foods your body needs to repair itself!

REMEMBER – Game day nutrition and recovery are vital to successful performance week-in and week-out, but eating well on game day only works if you are eating well all week as well! Don’t wait for the pre-game meal to get everything you need. Approach your nutrition with the same discipline as your training and you will maximize your potential as an athlete.

If you liked this post be sure to share it with a friend!

If you have questions or would like more info about this topic please email Courtney (cplewes@sstcanada.com)