Simplifying PRE– and POST- Workout Nutrition for Weight Loss

August 20, 2014 By: office Comments Off

Written by Sonya Luisi, M.S. Dietetics and Nutrition

Pre & Post Workout Blog

What you eat before a workout is imperative for fueling your workout and maximizing your performance.

What you eat after a workout is crucial for optimizing the recovery process and gives your body the energy it needs to recover quickly and work more efficiently.

Ensuring that you have the proper PRE- and POST- workout nutrition will certainly play a positive role in your overall results.

What should you eat BEFORE a workout?

The last meal you eat before your workout is meant to give your body all the energy it needs to ensure optimum performance. Your pre- workout meal functions to:

  • Decrease muscle glycogen depletion
  • Decrease muscle protein breakdown
  • Decrease post workout cortisol levels

According to the Sports, Cardiovascular and Wellness Nutritionist group, your pre-workout meals should be a combination of low-fiber carbohydrates without added sugars and protein.  Aim to make your meal or snack with well-tolerated foods, which means avoiding fast foods, pasta buffets, high fiber products and spicy foods. Aim to eat these about 45 minutes to one hour before your workout though food intake timing may differ for each individual depending on your body’s ability to tolerate specific foods before activity.

Stay hydrated with water and avoid carbonated beverages before physical activity. Sports Dietitians suggest aiming for 16 ounces of water two hours before your workout.

For a quick carb fuel-up to your next workout, chose an apple and with all-natural peanut butter. For a PRE- workout meal option, mix salad greens with assorted veggies and a hardboiled egg, with a drizzle of olive oil and vinegar, or your favorite low-fat dressing.

What should you eat AFTER a workout?

Immediately after a workout the body needs to repair, replenish, recover and adapt.  Your post- workout meal is a first defense for maintaining and building lean body mass, which increases our metabolism and helps us burn more calories throughout the day. In addition, a post workout meal will:

  • Decrease muscle soreness and fatigue
  • Decrease muscle protein breakdown caused by exercise
  • Decrease cortisol levels
  • Replenish depleted glycogen levels from exercise
  • Increase overall muscle protein synthesis

A post- workout meal should be a combination of protein and carbohydrates. Aim to consume these within twenty minutes post- workout when our body is primed and ready to accept protein and carbohydrates so it can immediately begin processing the nutrients to accomplish all the above functions.

Put one medium banana, one cup unsweetened vanilla almond milk and ice in a blender for a quick post-workout snack. For a post workout meal, have “breakfast for dinner”: scramble one whole egg and two egg whites with a handful of chopped spinach, bell peppers and ½ sweet potato, diced and add one ounce of low-fat cheese or avocado.

How do you incorporate PRE and POST workout meals into a weight loss plan?

Menu planning will be the most important tool to incorporate into your daily activity to ensure your pre and post workout meals are not “extra” calories but are part of your total daily energy needs. For example, if your estimated energy needs are 1500 to 1700 calories per day, then the calories from the meals and snacks before and after your workout need to be part of those 1500 to 1700 calories – not in addition to them!

Sources:

http://scandpg.blogspot.de/2012/03/eating-for-exercise.html Accessed July 19, 2014.

http://www.acaloriecounter.com/diet/pre-and-post-workout-meal/ Accessed July 20, 2014.

http://www.muscleandfitness.com/nutrition/gain-mass/sponsored-post-pre-and-post-workout-nutrition-simplified Accessed July 20, 2014.

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Fun and Tasty Watermelon Recipe!

August 18, 2014 By: office Comments Off

Written by: Kori Mann, Nutrition Intern

watermelon recipeWhen the summer heat hits and everyone is looking for a way to stay cool, not much can beat an ice cold slice of watermelon. Originating from southern Africa, watermelon proves more nutritionally dense than most would think. 92% of the fruit is water and it contains antioxidants including vitamin c and lycopene; the latter is involved in cancer prevention research, particularly in regards to prostate health. Two cups of diced watermelon is about 80 calories, 21 grams of carbohydrates, 270 milligrams of potassium, 30 per cent of the Daily Value for Vitamin A, and 25 per cent for Vitamin C.

The water and potassium content make watermelon a great post-workout snack. Though the fruit alone is delicious, try adding pieces to a salad with some balsamic vinegar, blending some into a fruit smoothie, or making a surprising salsa to go with your meal. Even adding watermelon to a stir fry is a fun way to bring in color and natural sweetness to a dish! Save money and buy your melon whole instead of pre-cut; look for a fruit that is heavier than it seems with a cream-colored patch on the side. Info gathered from watermelon.org Try serving this with your next meal:

Watermelon Gazpacho

Recipe adapted from “A Couple Cooks” website

Serves 4

Ingredients

  • About 8 cups watermelon, cubed
  • 1 medium cucumber, diced
  • 1 medium tomato, quartered
  • 2 medium shallots, peeled and quartered
  • 1⁄4 cup loosely packed basil leaves
  • 2 tablespoons red wine vinegar
  • 1/8 teaspoon salt
  • A few dashes hot sauce (optional)

Directions

Place the watermelon into a blender or food processor and blend. Pour into a bowl or container, and set aside. Place the cucumber, tomato, shallots, and basil leaves into the food processor. Blend until smooth. Pour the mixture into the container with the watermelon and mix them until fully combined. Stir in the red wine vinegar, the salt, and add the hot sauce. Chill for 2-3 hours before serving.

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Health & Wellness at the La Cantera Hill Country Resort

April 29, 2014 By: office Comments Off

Original Article Courtesy: La Agencia De Viajes Magazine.
Translation: Miranda Southwell

San Antonio is, for many, the shopping mecca of the United States. But, beyond the shopping, the locale offers an ideal space for travelers looking to change their eating habits for the better. Shane Diet & Fitness Resort is located in the La Cantera Hill Country Resort hotel and offers physical fitness and weight loss programs for adults. The Executives: Ziporah Janowski, co-founder and president; Debbie Davis, program director and fitness coach; and Jackie Poplanski, program developer and behavior coach, are the ones responsible for personally tending to guests of the resort and offering them access to nutrition programs, physical fitness and dietary counseling so that, day by day, they learn to incorporate healthier choices into their lifestyle.

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Eating proper portions of well-balanced meals, learning how to change unhealthy dietary habits, developing a regular exercise plan and being able to do it all in a setting that truly encourages and inspires its guests are the four fundamental cornerstones that the program offers potential visitors.

Regarding the variety of different people that attend the program, Janowski commented that there were distinct plans to accommodate every circumstance, such as their Corporate Weight Loss and Bridal Packages. “The Corporate Package is designed for business executives and human resource professionals who need to deal with their own weight issues and physical fitness needs with a personalized plan of 3, 7 or 21 days,” she told us.

It’s important to note that Shane Diet & Fitness Resort is in operation throughout the year with programs that vary in length, starting with the shortest 3-day program. Rates include luxury accommodations, meals, group classes, workshops and activities as well as individual sessions with nutrition and fitness professionals.

 

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Weight Loss Surgery: Giant Leap or Stepping Stone?

April 29, 2014 By: office Comments Off

So you’ve gotten a weight-loss surgery, what next? A lot of people who undergo lapband surgery, gastric bypass or liposuction seem to believe it’s a free pass to continue eating the way they were accustomed to. The SAME way that led them to the point where they needed weight loss surgical intervention in the first place!

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We at Shane Diet & Fitness Resorts know that weight loss is a matter of behavior modification. It starts with you! Changing your mind is the only real way to create lasting change within the body and when your insides are feeling strong, your outsides are sure to reflect that.

There simply is no substitute for adequate exercise and a balanced diet that suits your body’s own unique needs in a way that’s both satisfying and conducive to good health. By all means, utilize surgery as a first step, but take it for what it is…a stepping stone to a place you couldn’t get before and a start to the new lifestyles you need to cultivate a future brimming with the best you have to give.

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What Exercise Fits You Best?

April 22, 2014 By: office Comments Off

By: Debbie Davis

“What exercise fits you best?” is a pretty straight forward question with an even more straight forward answer. It’s simply the kind of exercises that you like and are more likely to do! The bigger issue here is that our preferred exercise is usually not enough. Our guests at Shane Diet and Fitness Resorts tell us all the time, “I love Zumba but I hate cardio, weights etc.” Rarely do they incorporate strength training, stretching and cardio into what would be a more balanced, effective workout regime.

Personal_trainer_showing_a_client_how_to_exercise_the_right_way_and_educating_them_along_the_way

The exercise that fits you best is clearly the exercise you will do. If you enjoy it, you’re more inclined to do it with more consistency. But the key point to remember is to make sure you are including a balance of all exercises. You may never love stretching but it is imperative for overall performance that you stretch your muscles. You may never run a 10K, but cardio training is critical for your overall heart and lung health. Many won’t be entering Strong Man competitions, but strength training is critical for bone and muscle preservation, which additionally benefits your quality of life as you age.

So, by all means begin with the exercise you most enjoy doing, take that exercise and excel, practice, train and challenge yourself. Then take the forms of the exercise that are not your favorite and implement them into your routine in an effective way. If cardio is your thing and you perform cardio 5 days a week, consider taking that to 4 days a week and adding 2 days of strength training (one of which can be included on a cardio day). Another idea is possibly taking two days a week to perform a High Intensity Interval Training (HIIT) workout which has a cardio component as well as a strength training component. Stretching for better range of motion and flexibility should be included in your daily workout routine. As a personal trainer for over 15 years, I understand loving some forms of exercise and hating others. I would like to challenge you, though, to continue to excel at what you enjoy but to also consider taking your challenge one step further and adding what you’re not so comfortable with for better overall physical health. Your body will thank you!

Below is a link to a fun quiz that reveals your exercise personality type, it takes 1 minute. See how accurate it is for yourself and then post it on our Facebook page. Happy Fitness!

http://exercise.about.com/library/blfitnesspersonalityquiz.htm

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13 Things I Learned At Weight Loss Camp

April 15, 2014 By: office Comments Off

By: Eugenia Correa, @eucorrea
Originally Published: April 11, 2014 on ‘Blog de BabyCenter’
(translation: Miranda Southwell)

A month ago I was invited to spend a week at a weight loss camp in San Antonio, Texas. Even though I don’t consider myself overweight, I will admit that since the birth of my baby, it’s been much more difficult for me to control my diet, do exercise and keep myself in shape. It was a hard week because it made me realize that I’m very far from my ideal physical condition. Additionally, my daily meal portions tended to be much larger than they ought to have been.

weight loss camp

A week in this resort was enough to make me see that I can improve, day-by-day and that daily habits are the ones that make a difference in your desire to lose weight. This experience granted me the tools for transformation that I needed to create substantial change in my daily life. While I was there, I lost a kilo (approx. 2.2 lbs.), and after one month at home, I lost two more by making simple changes to my routine. Here are some of the things that I learned during my stint in the program that have helped me keep the weight off:

  • You don’t have to wait until you become what you believe to be the worst version of yourself to join one of these programs. It’s a program of behavior modification that can help you far sooner.
  • Involving yourself in one of these programs is a decision rooted in self-love. No one can be obligated to go. It only works for those who are thoroughly convinced that they need a vital change to improve their lives.
  • It’s never too late to change your eating or fitness habits. Every day is a good day to start to work toward better health. It’s not just about losing weight, it’s also about changing your habits in ways that you can keep up with over time.
  • Doing exercise is a habit we can all acquire. In a weight loss program, you simply show yourself that it’s just a matter of taking that first step and discovering that exercise can be a fun habit, which also changes your energy levels and outlook on life for the better.
  • One of the most valuable tips that I learned is that you should stop drinking your calories! Sugary drinks are not your friend. There are lots of drinks disguised as “healthy” or “natural,” when in reality they’re anything but. There’s no healthier substitute out there for you than that clean, natural old staple…water.
  • There isn’t a better way to know what you’re really eating than by cooking it for yourself and choosing all your own ingredients. By avoiding processed products or fast food, you’re saving both yourself and your family, a boatload of calories and unnecessary toxins.
  • When exercise is a daily habit, your body starts craving healthier, lighter foods instead of greasy, heavy ones.
  • Cooking healthy doesn’t mean you have to sacrifice flavor! My favorite: a blueberry muffin recipe is one of many you can learn to make during your stay at Shane Diet & Fitness Resort, since healthy cooking classes are included in the program.
  • Eating slowly and enjoying each bite makes you feel full faster. Eating quickly is one of your enemies when trying to lose weight.
  • Upon arriving at Shane Diet & Fitness Resort, you quickly realize that you’re not alone. There are lots of other people who deal with many of the same battles you’re facing. Being able to discuss and listen to common experiences allows you to put your life (and your weight) into perspective.
  • In many cases, the way you feel in the clothes you wear has a direct impact on your self-esteem. In the Shane Diet & Fitness program, fashionable fitness accessories are provided to make you feel comfortable in your own skin.
  • The program at Shane Diet & Fitness Resort offers you a short, daily exercise program that you can complete in just a half-hour. This makes continuing the process at home much easier.
  • Temptations will always be around. They’re in the supermarket, on TV, at the movie theater and even in your own pantry. A behavior modification program gives you the tools you need to keep those temptations from overpowering you.

The program I went to is the Shane Diet & Fitness Resort. There, you’ll find programs for adults, children and entire families; although there are also many other weight loss camps out there to suit your own unique needs.

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Making Waves in the Sea of Cyberspace!

April 8, 2014 By: office Comments Off

Check us out! Our Texas location has been revving things up south of the border and getting some fabulous mentions in several publications! Here are some links to a couple of the most recent for all our Spanish-Speaking friends! (but not to fear, mono-linguists, Google Translate provides easy translation)

Article on RunMX

Article on El Gourmet México

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Journey of a Weight Loss Camp for Adults Intern: Post 2

March 3, 2014 By: consultant 39 Comments

“Exercise is your King and nutrition is your Queen. Together they create your fitness kingdom.”

- Jack Lalane

 

As much as I wish I could say that this week was perfect and that my diet was flawless, such deceit is not in my nature. I full heartedly believe there are two battle fields in which the war of physical health are fought on: exercise and nutrition.

As a personal trainer, group exercise instructor, and Shane, weight loss camp for adults, intern, most of my day is spent in the gym. Rarely do I have a problem finding the motivation to get in a good workout. My struggle lies on the other battle field, nutrition.

I work (at the gym) and work (at my internship) approximately 50 hours a week. On top of that I am finishing up classes at UTSA so I can graduate in the spring. My typical day begins at 4:45 am and ends around 10:30 pm. I would love to say I have an eating schedule and that my meals are perfectly timed out but that is not true in the slightest.  I, unfortunately, have some eating habits that, to put it nicely, need some help.

There are days where I only get to eat maybe two meals because I am constantly training clients, teaching classes, or doing other things for work or my internship. On the other hand there are days when it seems like for the life of me I just can’t get enough to eat. I’m eating food like it is going out of style.  I’ll be honest,  I do eat healthy food.  When I go to the grocery store, the majority of my grocery bill is spent on fruits, vegetables and low fat dairy products. I typically don’t buy candy, chocolate, pastries, ice cream, chips, etc, because having it in my house means I will eventually eat it.

But, as I am sure we all know, it is possible to over-eat on healthy foods too.  What I really need is to do my grocery shopping on Sunday morning and then meal prep for the week and write out meal plans. My schedule is not going to change so I need find a routine that will work and make that work to my advantage.

I hope y’all had an awesome week and that you were healthy and productive. Just remember, this is a marathon, not a sprint.

Until next week,

Carrie

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Journey of a Weight Loss Camp for Adults Intern

February 20, 2014 By: consultant 60 Comments

Hi everyone! My name is Carrie and I am one of the two fitness interns at Shane Diet & Fitness Resorts weight loss camp for adults in Texas.  I am currently in my last semester at the University of Texas in San Antonio (UTSA), planning to graduate in May with a degree in Kinesiology with a specialization in Exercise Since. I am also a certified personal trainer and group exercise instructor. Fitness is my biggest passion,  I love it and wouldn’t give it up for the world. Well, that’s enough about me. Let’s get down to the nitty gritty!

Liz, our supervisor, challenged Alyssa (the other intern) and I to use our internship not only as an amazing learning experience but also to set goals for ourselves physically and nutritionally. She asked us to also write a blog about it and see all of the changes that can happen in 13 weeks.  As you can see, challenge accepted!

I am so excited to get to have my own Shane experience and share it all with you.

My Goal:   I have to admit that I have never been much of a goal setter. Yes, I have a goal weight that I would like to be at and I want to one day run a half marathon, cycle 100 miles in a day, back squat 200lbs, bench press 135lbs and be able to do body weight pull ups. But when it comes to individual weekly goals, those kind of just go out the window.

So my goal for this first week will be to keep doing what I am doing physically but to sit down and come up with a game plan for the next 13 weeks.

Baseline Measurements:

Neck — 12.5 inches

Chest — 37.25 inches

Under Bust — 30.25 inches

Navel — 33 inches

Hip (Gluteal) — 44.5 inches

R. Thigh — 27.5 inches

R. Arm — 12 inches

Before Pictures:

Carrie Before

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Rockin’ Out At Weight Loss Camp

February 6, 2014 By: consultant 10 Comments

There are studies that show that music can fuel your workout. Music is an amazing distraction and can even motivate us to push out an extra 100 calories or dig deep within and log an extra mile or two.  Research is also showing that music can change heart rate, impact blood pressure, change metabolic rate, reduce physical fatigue and mental stress. And we keep these things in mind when we are playing music in any of our fitness classes at our weight loss camp. Here is a list of some of my favorite workout music! I hope you enjoy them as much as  I do! – Fitness Intern Carrie

 

Rock

  • Awake & Alive — Skillet
  • Monster — SkilletP1010511
  • The Hardest Ever — Will.I.Am

Pop

  • Rolling in the Deep — Adele
  • Countdown — Beyonce
  • Evacuate the Dance Floor — Cascade
  • Smooth Criminal — Glee
  • Trouble Maker  — Olly Murs
  • My Heart Skips a Beat — Olly Murs

Dance

  • Let’s Go — Calvin Harris & Ne-Yo
  • Werk Me — Hyper Crush
  • Right on Time — Skrillex
  • Pyromania — Cascade
  • Dinosaur — Glee
  • Misery Business — Paramore
  • Untouched — Paramore

Rap/Hip Hop

  • Drop it Low – Ester Dean & Chris Brown
  • Let it Rock — Kevin Roudolf & Lil Wayne
  • Payphone — Maroon 5 & Wiz Khalifa
  • Move, Shake, Drop — Dynamic Music
  • Thrift Shop — Macklemore & Ryan Lewis

 

What is your favorite music to listen to when you’re working out. Tell us what the song is and why it’s a favorite to work out to.

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