So why is it that you can workout, eat right and still not see results? Below are some helpful hints for men and women to help solidify those calories burned and that your muscles are working at their maximum potential (without straining them of course).
1) Stay Hydrated Before, during and After workouts.
Before--> Drinking nearly 3 cups of water an hour before workouts can really make sure that they will be working at they best. It is also important that you have been properly hydrated all day. Why? Well your body is made of 60% water and therefore needs it to carry out many different reactions and functions throughout the body. Water leaves the gut quickly and gets to the muscles very fast, as opposed to carbonated beverages that take quite longer. Not having enough water can also affect hand-eye coordination, your ability to focus and plenty other of things that could impair your workout routine and results.This also gives your body time to excrete the old fluids and replace with the new ones.
During--> It is important to keep your body hydrated while working out, because as you perspire you lose water. This fluid balance needs to be maintained. While water is a great source of fluids, some people suggest that sports drinks (gatorade and powerade) are just as good because of the electrolytes. Electrolytes have sodium, potassium and chloride and are supposed to replaced those lost in an intense training athlete. It also keeps you thirsty during the workout and is supposed to keep you drinkning.
After--> Following your workout it is your responsibility to make sure that enough water is available to the muscles to keep them hydrated and able to still work after an intense workout. You need to make sure that the water you lost during the workouts is continuously replaced even after.
2) Food
- Eating food before and after workouts can make a big difference in results as well. The body is similar to a car that needs fuel to go. Food is fuel to the body and can keep it energized. After prolonged workouts your body is running low on fuel and needs something to keep it going.
Before--> About 2 hours before you might want to have a protein dense food. According to Sharon Howard on "What to eat before and after exercise" before working out you should have "high carbohydrate, low fat snack is easily digested and normalizes blood sugar" and the "meal should be moderate in protein, just enough to satisfy hunger". Protein is responsible for encouraging muscle growth so we want more of this available when we being our workout, BUT we don't want food in the gut while doing so. So make sure you give your body enough time to breakdown the necessary nutrients for energy. Also try to avoid fatty foods before workouts because it can cause an upset stomach and simple discomfort and can slow you down (depending on your activity).
After--> Afterwards it is suggested to have a carbohydrate dense food within 15 minutes of working out. This is because carbs are broken down the quickest in the body and can re-energize it the quickest. This immediate burst of energy will help you feel tired or crash after a long workout. Sharon Howard also suggests that "what you eat after exercise is very critical to your performance the next day, since the body needs carbohydrates to restock your glycogen stores. Protein at the post-game meal (two hours later) is also important to repair and build the muscle tissue."
3) Muscles working at their best
- You want to challenge your muscles as you do your metabolism, so you want to make sure that you work every muscle in a different way. You don't ever want your body knowing what will come next because that is when its stop working at its best. You also want to make sure you are challenging your muscles with proper weights, a linebacker should not be lifting 5 lb. weights (unless doing A LOT of reps). Make sure you find a weight that is comfortable enough for you, without straining yourself.
- Also remember that working every muscle is important too, so make sure your routines don't just focus on one muscle in particular (ie-abs) your results will be better if every muscle is working.
4) Posture
- Posture is actually a very important part of working out and results. I am just learning this myself, how you workout can affect posture and if not done properly can induce injuries. According to Minna Lessig a fitness contributor on the article "Posture-Perfect Workout" by Tatiana Morales "you are just not moving most efficiently when your posture is aligned, if it's not, it can cause injuries" and "any weight is distributed evenly if you have good posture. The bottom line is having the best posture makes you feel the most free within yourself". So while working out be very conscious of what your posture is like, because it could be interfering with your results and ultimately enhance them.
5) Warm-up and Cool Down
Warm-up--> The idea is that muscles will move easier when they have been gradually introduced to some activity. This is why warm-ups are not as intensive as the workout itself. According to the Mayoclinic staff on "Aerobic Exercise: How to Warm up and Cool Down" it is important to warm-up because "jumping into an aerobic workout without preparing your body could lead to such problems as muscle strain or injury".
Cool down--> This has the same affect as warming-up, you are working at a slower pace to ease your body OUT of the intensity. Mayoclinic staff writes "cooling down may be most important to the best athletes, such as well-conditioned marathoners. For them, cooling down is important because it helps regulate blood flow".
* Make sure that while working out you incorporate both of these into your regimen somehow because they can make all of the difference.
To sum everything up, make sure that after you have consulted a physician about working out you go about it properly. Your body is very particular in it's needs before, during and after exercise that can not only enhance results but prevent injuries and discomfort as well. Remember that after your workout your body is not done reacting, so make sure to provide it with proper fluids, foods and activities.
See Sharon Howards article on sports nutrition at : http://espn.go.com/trainingroom/s/1999/1112/166818.html
To see Tatiana Morales' article with Minna Lessig "Posture-Perfect Workout" click : http://www.cbsnews.com/stories/2002/07/22/earlyshow/contributors/minnalessig/main515886.shtml
See the Mayo Clinics article on "Aerobic Exercise: How to warm up and cool down" at: http://www.mayoclinic.com/health/exercise/SM00067/NSECTIONGROUP=2
Thursday, November 17, 2011
Wednesday, October 26, 2011
1970's: The Godfather
Over the past few decades we have become more aware of how our diets can influence our health. In America eating has become a social hobby with friends, families and for celebrations subsequently resulting in obesity. Although we know more about food it does not seem to stop Americans from indulging. Obesity, as well as many other health issues seem to be a prevalent problem.
I want to look at popular movies from the last four decades observe their dietary choices and how, if any, they have evolved over the years because after all we know how powerful of a tool the media can be. I will be observing movies in the 70's, 80's, 90's and 00's.
1970's: The Godfather (1972)
The Godfather is a classic mafia movie that took place in New York during the 1970's. The movie showed the struggles of the Corleone family to maintain their position in the mafia world. The movie itself had a big cultural influence from Italy. Many of the traditions, drinks and food are evident throughout the film such as wine, pasta and bread. According to imdb.com "There are approximately 61 scenes in the film that feature people eating/drinking, or just food."
1) Beverages:
Wine:
Wine seemed to be the main character in this movie. Red wine was almost in every scene, whether it was a family get together, mafia meeting, holiday, wedding, or a simple conversation. Many of the bottles of red wine observed in the movie were in homemade bottles, continuing one of the Italian traditions of making your own wine.
The only scene where we saw white wine was one of the last scenes of the movie in Las Vegas where there are a plethora of women waiting for Michael Corleone each with a glass at hand. To me this suggested that red wine is considered a family drink, whereas white wine is more of a party drink.
*Red wine does have health benefits, it is a known antioxidant associated with some health benefits against cancer and other diseases. This is one of the things that makes the Mediterranean diet such a success.
- Scotch: The second favored beverage was scotch. The drink stood for a variety of things a peace offering in meetings, a proper greeting for male guests and a way of relaxing. Within the first few private meetings of the movie the Godfather offers these shots of liquor to his guests. Although it was a favored beverage, only the men in the movie drank it, making me think it was a drink of "power" to the director or high class, but not many women were in the movie.
2) Fruit:
I was surprised to see many fruits in this movie, but unfortunately none of which were actually eaten. The fruit seemed to be more of a decoration and a centerpiece than a snack. Some of the fruits seen were: apples, oranges, pears and red grapes.
Oranges were a very important part in the filming of the movies according to imdb.com "The presence of oranges in the Godfather trilogy indicates that a death-related event will soon occur."
The fruits seemed to be more of a tool than a food in the film, the only time it is seen being eaten is nearly two hours in when a man at a meeting is peeling an apple.
3) Meals:
The traditions for many Italian families are the sit down dinners with everyone. Their meals usually consist of: bread, wine, pastas, meat of sorts, and a salad. To my surprise not many meals were actually eaten in this film.
- The first meal observed was between Michael Corleone and his girlfriend and his sisters wedding. It is hard to make out exactly what is on both plates until Michael asks her how her lasagna was.
- The second meal observed took place in Los Angeles between two men regarding a favor for the family. There was rice, vegetables (green beans and carrots) and some sort of meat. I don't think the man offering the meal was Italian.
- The third meal oberseved was during the holidays. There was a table of men eating foods and one man cooking. As Al Pacino's character walks in he insists on teaching him how to cook for 20 men, his recipe calls for:
"Start off with oil, fry some garlic, throw in tomatoes and tomato paste, shove in the sausage and
the meatballs, little bit of wine and sugar."
In the kitchen of the man while he is cooking you also see several boxes of spaghetti, cans of tomatoe paste, a bowl of tomatoes and several loaves of bread, all typical of the Italian cuisine.
- The fourth meal observed was towards the end of a meal with a couple. The table had red wine, butter, bread, salad, and a meat of some sort. By the time we see the meal the dinner is over and appear already half eaten.
- The fifth meal observed was chinese takeout food. It was a meeting of about six men, each of which had a coca cola bottle and several boxes of opened food. There were egg rolls, lo mein and fried rice.
**As good as cantonese food is, their meals tend to be very high in sodium, which is currently being linked to heart and stomach diseases.
- The sixth meal observed was never eaten. The dinner table was set for a husband and instead of eating it him and his wife get into a fight. The table is set with: wine, salad, bread, fruit as a centerpiece and pasta.
** Although dinner is an important part of the Italian tradition this clearly did not focus on that. The argument between the husband and wife further proved that because in nearly every scene where food was present it was either almost finished or not eaten at all.
4) Desserts:
The only desserts observed were the luxurious 4 tier wedding cake that Connie Corleone had at her wedding, that we saw no one eat and a platter of cookies.
Overall the dietary choices throughout the movie were consistant with that of the Mediteranean diet.
-Wine is a core food (eaten at every meal) as well as bread. Although these choices are okay I do suggest that the bread be whole grain instead of white because white bread has the nutrients removed whereas whole grain provides you with fiber, vitamins and minerals.
-The secondary food (eaten at almost every meal) seemed to be meats. While meat does provide an essential part of our diet (protein) you should choose your meats wisely. Try to avoid marbled meat that provide saturated fats like: salami, prosciutto and chicken thighs and skin.
-The peripheral food (eaten on special occasions) seemed to be desserts. We rarely saw any desserts except for at the wedding and baptism in the movie.
- Another important part of the movie was their alcohol consumption that seemed to take place in nearly every scene of the movie. It is important to note that alcohol should be consumed in moderation. According to the USDA:
Men: 2 alcoholic beverages a day (12 fl. oz)
Women: 1 alcoholic beverage a day (12 fl. oz.)
Although the choices were not all that bad, the portion sizes and the beverage choices were not that great. I hope to see the dietary choices evolve over the decades through other movies.
Coming soon... Raging Bull
Tuesday, October 11, 2011
Nutrition Survey Answers & Results
This online survey of some basic nutrition questions to see what people do and don't know about nutrition. Surprisingly I found that the average person (assuming they didn't google anything) know more about nutrition than they think.
Sample Size: 41 participants
*Next to each choice is the percent of participants that choice that answer out of 41 people.
Question 1: How many calories = 1 lb.?
1) 250 = 7.3 %
2) 500 = 17.1 %
3) 1500 = 31.7 %
4) 3000 = 48.8 %
The correct answer is 3000 calories. The logic behind it is that 3000 calories can = 1 lb. of body weight that is why when trying to gain weight it might be suggested that you add an extra 500 calories to your diet a day or subtract that a day to lose or gain a pound a week. This also varies for every person depending how many calories you expend.
Question 2: What is considered a good fat?
1) Trans Fat= 12.2%
2) Saturated fat= 24.4%
3) Monounsaturated fat= 61%
4) Both 1 & 2= 4.9%
The correct answer is monounsaturated fat that can be found in foods like avocados, olive oils, nuts, peanut butters, etc. Whereas both trans and saturated fats are those that are linked with health risks such as cardiovascular disease, diabetes, some cancers and high cholesterol. Trans fat could be found in foods like doughnuts, baked goods, margarine and saturated fat in the skin of chicken, butter, cheese, ice cream. Both of these "bad fats" should be kept to a minimum.
Question 3: How many cups of water should a person have per day?
1) 8= 72.5%
2)16= 15%
3)22= 7.5%
4)30= 5%
The correct answer was 8, and most, or all of the participants got that questions correct. The only thing that people should note is these cups of water are not included in a physically active person. The more active you are the more water you should drink because your body is losing water and it should be replenished. So if you are an athlete or work out please make sure to increase this number.
Question 4: When we increase our fiber we should also increase our...
1) vegetables= 12.2%
2) fruits= 2.4%
3) water= 65.9%
4) physical activity= 22%
The correct answer is water. If you know something about fiber you know that two of the main contributors are fruit and vegetables. So if you are consuming fiber more than usual it might be from these two sources. Water is very important when increasing fiber because fiber is insoluble in our bodies, meaning it can not be broken down, so it makes you feel fuller quicker and passes through you quicker as well. This can lead to a healthy digestive system if conducted correctly. As we secrete these fluids it needs to be replenished, so if we do not increase our water intake and we are using the bathroom often it becomes easier to dehydrate and can become uncomfortable leading to stomach pains.
**Great fiber sources
Whole grains- pasta, oatmeal, brown rice, whole wheat or multigrain bread, bran flakes
Fruits- raspberries, pears, apples, strawberries, raisins
Vegetables- peas, broccoli, brussel sprouts, potatoes, carrots
Question 5: How many milligrams of sodium (salt) does the USDA suggest we stay under or maintain a day?
1) 1200= 63.4%
2) 2300= 34.1%
3) 3000= 2.4%
4) 3400= 0%
The correct choice is 2300mg/ day. This seems almost unobtainable considering 2300mg is equivalent to 1 teaspoon of salt a day, but salt can be detrimental to ones health when consumed in excess. The most important part is trying to stay away from pre-packaged foods or canned goods because they are loaded with salt as a means of preservation. Also note that although something might not have many calories it can be loaded with salt. Salt makes the body retain water and can add up those water weight pounds so try to be conscious of salt consumption.
Question 6: Cholesterol comes from what food source?
1) Animal= 65%
2) Plant= 0%
3) Fungi= 2.5%
4) All of the above= 32.5%
The correct choice is animal source. The only foods you will find with a means of cholesterol would be that from animals such as eggs, bacon, beef, etc. The body does require a certain amount of cholesterol but unfortunately we tend to consume too much of it. Cholesterol has been linked to cardiovascular disease, certain cancers and plenty more. It is important to moderate your cholesterol consumption to maintain a healthy diet.
Question 7: What is the most calorically dense macronutrient?
1) Alcohol= 22%
2) Protein= 14.6%
3) Carbohydrates= 26.8%
4) Fat= 36.6%
The correct choice is fat and although many of you picked it I'm not too sure you know why. Each macronutrient provides a certain amount of calories per gram. This means that although the package says 6g of carbs you are getting a different number in calories.
Protein provides 4 kcal/gram
Carbohydrates 4 kcal/gram
Fat 9 kcal/gram
EXAMPLE: Nissan Cup of Noodles (Chicken Flavor)
Serving Size 1 cup
*Provides 13g of fat (13x9 )
= 117 calories for 1 container
Question 8: Whole grains contain...
1) Fiber= 29.3%
2) Vitamins= 0%
3) Antioxidants= 0%
4) Minerals= 0%
5) All of the above= 75.5%
The correct answer is all of the above. When you eat a whole grain product you are being provided with nutrients that processed breads or grains do not provide. White bread provides calories but not the nutrients whereas the whole grains will provide you with both. The USDA suggests that half of your grain consumption come from whole grains.
*Remember more fiber= more water!
Question 9: An antioxidant is...
1) Food with beneficial health factors= 80.5%
2) Dark fruit= 7.3%
3) A food that gets your digestive tract flowing= 12.2%
4) A fruit that stains your tongue= 0%
The correct answer is a food with beneficial health factors. Although many of the antioxidants are provided from dark fruits like pomegranates, blueberries, blackberries, strawberries, plums and more their main function is extended health benefits. These foods when consumed can help prevent certain diseases and maintain health.
Question 10: What is the sugar known as "blood sugar"?
1) glucose= 85.4%
2) Lactose= 0%
3) Maltose= 7.3%
4) Sucrose= 7.3%
The correct answer is glucose. Most of you have heard this from diabetic information or studies. Glucose is the known sugar in the blood. Lactose is known as milk sugar, and when you are missing the enzyme lactase to break that down you are lactose intolerant. Maltose is the sugar found in beers, sucrose is more commonly known as table sugar and another sugar is fructose- the sugar found in fruits.
Overall I was impressed with how much people actually knew about nutrition whether they guessed or not. The majority of the people picked the right answer for each question.
Always make it your point to know about nutrition, it is very important in our health and lives on a daily basis.
Sample Size: 41 participants
*Next to each choice is the percent of participants that choice that answer out of 41 people.
Question 1: How many calories = 1 lb.?
1) 250 = 7.3 %
2) 500 = 17.1 %
3) 1500 = 31.7 %
4) 3000 = 48.8 %
The correct answer is 3000 calories. The logic behind it is that 3000 calories can = 1 lb. of body weight that is why when trying to gain weight it might be suggested that you add an extra 500 calories to your diet a day or subtract that a day to lose or gain a pound a week. This also varies for every person depending how many calories you expend.
Question 2: What is considered a good fat?
1) Trans Fat= 12.2%
2) Saturated fat= 24.4%
3) Monounsaturated fat= 61%
4) Both 1 & 2= 4.9%
The correct answer is monounsaturated fat that can be found in foods like avocados, olive oils, nuts, peanut butters, etc. Whereas both trans and saturated fats are those that are linked with health risks such as cardiovascular disease, diabetes, some cancers and high cholesterol. Trans fat could be found in foods like doughnuts, baked goods, margarine and saturated fat in the skin of chicken, butter, cheese, ice cream. Both of these "bad fats" should be kept to a minimum.
Question 3: How many cups of water should a person have per day?
1) 8= 72.5%
2)16= 15%
3)22= 7.5%
4)30= 5%
The correct answer was 8, and most, or all of the participants got that questions correct. The only thing that people should note is these cups of water are not included in a physically active person. The more active you are the more water you should drink because your body is losing water and it should be replenished. So if you are an athlete or work out please make sure to increase this number.
Question 4: When we increase our fiber we should also increase our...
1) vegetables= 12.2%
2) fruits= 2.4%
3) water= 65.9%
4) physical activity= 22%
The correct answer is water. If you know something about fiber you know that two of the main contributors are fruit and vegetables. So if you are consuming fiber more than usual it might be from these two sources. Water is very important when increasing fiber because fiber is insoluble in our bodies, meaning it can not be broken down, so it makes you feel fuller quicker and passes through you quicker as well. This can lead to a healthy digestive system if conducted correctly. As we secrete these fluids it needs to be replenished, so if we do not increase our water intake and we are using the bathroom often it becomes easier to dehydrate and can become uncomfortable leading to stomach pains.
**Great fiber sources
Whole grains- pasta, oatmeal, brown rice, whole wheat or multigrain bread, bran flakes
Fruits- raspberries, pears, apples, strawberries, raisins
Vegetables- peas, broccoli, brussel sprouts, potatoes, carrots
Question 5: How many milligrams of sodium (salt) does the USDA suggest we stay under or maintain a day?
1) 1200= 63.4%
2) 2300= 34.1%
3) 3000= 2.4%
4) 3400= 0%
The correct choice is 2300mg/ day. This seems almost unobtainable considering 2300mg is equivalent to 1 teaspoon of salt a day, but salt can be detrimental to ones health when consumed in excess. The most important part is trying to stay away from pre-packaged foods or canned goods because they are loaded with salt as a means of preservation. Also note that although something might not have many calories it can be loaded with salt. Salt makes the body retain water and can add up those water weight pounds so try to be conscious of salt consumption.
Question 6: Cholesterol comes from what food source?
1) Animal= 65%
2) Plant= 0%
3) Fungi= 2.5%
4) All of the above= 32.5%
The correct choice is animal source. The only foods you will find with a means of cholesterol would be that from animals such as eggs, bacon, beef, etc. The body does require a certain amount of cholesterol but unfortunately we tend to consume too much of it. Cholesterol has been linked to cardiovascular disease, certain cancers and plenty more. It is important to moderate your cholesterol consumption to maintain a healthy diet.
Question 7: What is the most calorically dense macronutrient?
1) Alcohol= 22%
2) Protein= 14.6%
3) Carbohydrates= 26.8%
4) Fat= 36.6%
The correct choice is fat and although many of you picked it I'm not too sure you know why. Each macronutrient provides a certain amount of calories per gram. This means that although the package says 6g of carbs you are getting a different number in calories.
Protein provides 4 kcal/gram
Carbohydrates 4 kcal/gram
Fat 9 kcal/gram
EXAMPLE: Nissan Cup of Noodles (Chicken Flavor)
Serving Size 1 cup
*Provides 13g of fat (13x9 )
= 117 calories for 1 container
Question 8: Whole grains contain...
1) Fiber= 29.3%
2) Vitamins= 0%
3) Antioxidants= 0%
4) Minerals= 0%
5) All of the above= 75.5%
The correct answer is all of the above. When you eat a whole grain product you are being provided with nutrients that processed breads or grains do not provide. White bread provides calories but not the nutrients whereas the whole grains will provide you with both. The USDA suggests that half of your grain consumption come from whole grains.
*Remember more fiber= more water!
Question 9: An antioxidant is...
1) Food with beneficial health factors= 80.5%
2) Dark fruit= 7.3%
3) A food that gets your digestive tract flowing= 12.2%
4) A fruit that stains your tongue= 0%
The correct answer is a food with beneficial health factors. Although many of the antioxidants are provided from dark fruits like pomegranates, blueberries, blackberries, strawberries, plums and more their main function is extended health benefits. These foods when consumed can help prevent certain diseases and maintain health.
Question 10: What is the sugar known as "blood sugar"?
1) glucose= 85.4%
2) Lactose= 0%
3) Maltose= 7.3%
4) Sucrose= 7.3%
The correct answer is glucose. Most of you have heard this from diabetic information or studies. Glucose is the known sugar in the blood. Lactose is known as milk sugar, and when you are missing the enzyme lactase to break that down you are lactose intolerant. Maltose is the sugar found in beers, sucrose is more commonly known as table sugar and another sugar is fructose- the sugar found in fruits.
Overall I was impressed with how much people actually knew about nutrition whether they guessed or not. The majority of the people picked the right answer for each question.
Always make it your point to know about nutrition, it is very important in our health and lives on a daily basis.
Monday, October 10, 2011
Upcoming posts!
Im super excited about upcoming posts that I have. I decided to start a blog about dietary choices in the movies. I want to look at movies over the past four decades and see how their food choices have evolved if any. So I will be examining movies from the 70's, 80's, 90's and 00's.
** I need your help please vote for which movie you think I should do for the 1980's on my blog now, thanks for your time.
Coming soon: 1970's The Godfather
** I need your help please vote for which movie you think I should do for the 1980's on my blog now, thanks for your time.
Coming soon: 1970's The Godfather
Thursday, October 6, 2011
1970's: The Godfather
Over the past few decades we have become more aware of how our diets can influence our health. In America eating has become a social hobby with friends, families and for celebrations subsequently resulting in obesity. Although we know more about food it does not seem to stop Americans from indulging. Obesity, as well as many other health issues seem to be a prevalent problem.
I want to look at popular movies from the last four decades observe their dietary choices and how, if any, they have evolved over the years because after all we know how powerful of a tool the media can be. I will be observing movies in the 70's, 80's, 90's and 00's.
1970's: The Godfather (1972)
The Godfather is a classic mafia movie that took place in New York during the 1970's. The movie showed the struggles of the Corleone family to maintain their position in the mafia world. The movie itself had a big cultural influence from Italy. Many of the traditions, drinks and food are evident throughout the film such as wine, pasta and bread. According to imdb.com "There are approximately 61 scenes in the film that feature people eating/drinking, or just food."
1) Beverages:
Wine:
Wine seemed to be the main character in this movie. Red wine was almost in every scene, whether it was a family get together, mafia meeting, holiday, wedding, or a simple conversation. Many of the bottles of red wine observed in the movie were in homemade bottles, continuing one of the Italian traditions of making your own wine.
The only scene where we saw white wine was one of the last scenes of the movie in Las Vegas where there are a plethora of women waiting for Michael Corleone each with a glass at hand. To me this suggested that red wine is considered a family drink, whereas white wine is more of a party drink.
Wine seemed to be the main character in this movie. Red wine was almost in every scene, whether it was a family get together, mafia meeting, holiday, wedding, or a simple conversation. Many of the bottles of red wine observed in the movie were in homemade bottles, continuing one of the Italian traditions of making your own wine.
The only scene where we saw white wine was one of the last scenes of the movie in Las Vegas where there are a plethora of women waiting for Michael Corleone each with a glass at hand. To me this suggested that red wine is considered a family drink, whereas white wine is more of a party drink.
*Red wine does have health benefits, it is a known antioxidant associated with some health benefits against cancer and other diseases. This is one of the things that makes the Mediterranean diet such a success.
- Scotch: The second favored beverage was scotch. The drink stood for a variety of things a peace offering in meetings, a proper greeting for male guests and a way of relaxing. Within the first few private meetings of the movie the Godfather offers these shots of liquor to his guests. Although it was a favored beverage, only the men in the movie drank it, making me think it was a drink of "power" to the director or high class, but not many women were in the movie.
2) Fruit:
I was surprised to see many fruits in this movie, but unfortunately none of which were actually eaten. The fruit seemed to be more of a decoration and a centerpiece than a snack. Some of the fruits seen were: apples, oranges, pears and red grapes.
Oranges were a very important part in the filming of the movies according to imdb.com "The presence of oranges in the Godfather trilogy indicates that a death-related event will soon occur."
The fruits seemed to be more of a tool than a food in the film, the only time it is seen being eaten is nearly two hours in when a man at a meeting is peeling an apple.
I was surprised to see many fruits in this movie, but unfortunately none of which were actually eaten. The fruit seemed to be more of a decoration and a centerpiece than a snack. Some of the fruits seen were: apples, oranges, pears and red grapes.
Oranges were a very important part in the filming of the movies according to imdb.com "The presence of oranges in the Godfather trilogy indicates that a death-related event will soon occur."
The fruits seemed to be more of a tool than a food in the film, the only time it is seen being eaten is nearly two hours in when a man at a meeting is peeling an apple.
3) Meals:
The traditions for many Italian families are the sit down dinners with everyone. Their meals usually consist of: bread, wine, pastas, meat of sorts, and a salad. To my surprise not many meals were actually eaten in this film.
The traditions for many Italian families are the sit down dinners with everyone. Their meals usually consist of: bread, wine, pastas, meat of sorts, and a salad. To my surprise not many meals were actually eaten in this film.
- The first meal observed was between Michael Corleone and his girlfriend and his sisters wedding. It is hard to make out exactly what is on both plates until Michael asks her how her lasagna was.
- The second meal observed took place in Los Angeles between two men regarding a favor for the family. There was rice, vegetables (green beans and carrots) and some sort of meat. I don't think the man offering the meal was Italian.
- The third meal oberseved was during the holidays. There was a table of men eating foods and one man cooking. As Al Pacino's character walks in he insists on teaching him how to cook for 20 men, his recipe calls for:
"Start off with oil, fry some garlic, throw in tomatoes and tomato paste, shove in the sausage and
the meatballs, little bit of wine and sugar."
"Start off with oil, fry some garlic, throw in tomatoes and tomato paste, shove in the sausage and
the meatballs, little bit of wine and sugar."
In the kitchen of the man while he is cooking you also see several boxes of spaghetti, cans of tomatoe paste, a bowl of tomatoes and several loaves of bread, all typical of the Italian cuisine.
- The fourth meal observed was towards the end of a meal with a couple. The table had red wine, butter, bread, salad, and a meat of some sort. By the time we see the meal the dinner is over and appear already half eaten.
- The fourth meal observed was towards the end of a meal with a couple. The table had red wine, butter, bread, salad, and a meat of some sort. By the time we see the meal the dinner is over and appear already half eaten.
- The fifth meal observed was chinese takeout food. It was a meeting of about six men, each of which had a coca cola bottle and several boxes of opened food. There were egg rolls, lo mein and fried rice.
**As good as cantonese food is, their meals tend to be very high in sodium, which is currently being linked to heart and stomach diseases.
- The sixth meal observed was never eaten. The dinner table was set for a husband and instead of eating it him and his wife get into a fight. The table is set with: wine, salad, bread, fruit as a centerpiece and pasta.
** Although dinner is an important part of the Italian tradition this clearly did not focus on that. The argument between the husband and wife further proved that because in nearly every scene where food was present it was either almost finished or not eaten at all.
4) Desserts:
The only desserts observed were the luxurious 4 tier wedding cake that Connie Corleone had at her wedding, that we saw no one eat and a platter of cookies.
Overall the dietary choices throughout the movie were consistant with that of the Mediteranean diet.
-Wine is a core food (eaten at every meal) as well as bread. Although these choices are okay I do suggest that the bread be whole grain instead of white because white bread has the nutrients removed whereas whole grain provides you with fiber, vitamins and minerals.
-The secondary food (eaten at almost every meal) seemed to be meats. While meat does provide an essential part of our diet (protein) you should choose your meats wisely. Try to avoid marbled meat that provide saturated fats like: salami, prosciutto and chicken thighs and skin.
-The peripheral food (eaten on special occasions) seemed to be desserts. We rarely saw any desserts except for at the wedding and baptism in the movie.
- Another important part of the movie was their alcohol consumption that seemed to take place in nearly every scene of the movie. It is important to note that alcohol should be consumed in moderation. According to the USDA:
Men: 2 alcoholic beverages a day (12 fl. oz)
Women: 1 alcoholic beverage a day (12 fl. oz.)
Although the choices were not all that bad, the portion sizes and the beverage choices were not that great. I hope to see the dietary choices evolve over the decades through other movies.
Coming soon... Raging Bull
**As good as cantonese food is, their meals tend to be very high in sodium, which is currently being linked to heart and stomach diseases.
- The sixth meal observed was never eaten. The dinner table was set for a husband and instead of eating it him and his wife get into a fight. The table is set with: wine, salad, bread, fruit as a centerpiece and pasta.
** Although dinner is an important part of the Italian tradition this clearly did not focus on that. The argument between the husband and wife further proved that because in nearly every scene where food was present it was either almost finished or not eaten at all.
4) Desserts:
The only desserts observed were the luxurious 4 tier wedding cake that Connie Corleone had at her wedding, that we saw no one eat and a platter of cookies.
Overall the dietary choices throughout the movie were consistant with that of the Mediteranean diet.
-Wine is a core food (eaten at every meal) as well as bread. Although these choices are okay I do suggest that the bread be whole grain instead of white because white bread has the nutrients removed whereas whole grain provides you with fiber, vitamins and minerals.
-The secondary food (eaten at almost every meal) seemed to be meats. While meat does provide an essential part of our diet (protein) you should choose your meats wisely. Try to avoid marbled meat that provide saturated fats like: salami, prosciutto and chicken thighs and skin.
-The peripheral food (eaten on special occasions) seemed to be desserts. We rarely saw any desserts except for at the wedding and baptism in the movie.
- Another important part of the movie was their alcohol consumption that seemed to take place in nearly every scene of the movie. It is important to note that alcohol should be consumed in moderation. According to the USDA:
Men: 2 alcoholic beverages a day (12 fl. oz)
Women: 1 alcoholic beverage a day (12 fl. oz.)
Although the choices were not all that bad, the portion sizes and the beverage choices were not that great. I hope to see the dietary choices evolve over the decades through other movies.
Coming soon... Raging Bull
Wednesday, October 5, 2011
Healthier Chocolate Cake!
The one thing that most people have a hard time giving up when trying to eat healthy is their sweets. This is because they have this stigma that modified sweets don't taste as good. How can you have your chocolate cupcakes and not feel as guilty?
My mother always finds interesting recipes where it instructs you on a healthier version of our favorites foods and about a year ago, during a project I needed to do, found a great one. I am not too sure where she found the article but the idea behind it is that you substitute the oil and eggs in a cake/cupcake recipe with a 12 oz. can of seltzer water.
At first I was hesitant, does it rise? does it bake? does it taste good? all of the questions I'm sure you are asking yourself right now! But it indeed works!!!
How it works...
The eggs serve as an emulsifier in cakes. Emulsifiers are the foundation of what holds the cake together. The oil provides that smooth, soft taste that fat contributes. The pre made powder provided by companies like Pillsbury and Betty Crocker have baking powder or soda that contribute to the leavening (rising) of the cake. Although you are removing the eggs, there is still a network created between the soda and the mix that will keep it together. The substitution will merely decrease the calories, but the seltzer, because of its carbon dioxide content, will also encourage leavening. The heat and the CO2 when combined also make the cake rise, and bake.
How it tastes...
The flavor of the cake or cupcakes are not altered all that much. I prefer to use the chocolate mix because it has more powerful of a flavor than vanilla. The only real difference I noticed was the little bubbles inside of the cake, because of the carbonation from the seltzer. The only ingredients you will need are the box mix of whatever cake or cupcake mix and the 12 oz. can of seltzer.
How is it nutritionally altered...
The box I used was the Pillsbury Chocolate cake mix and a 12 oz. can of canada dry seltzer.
The nutrition facts panel provided a mix and bake panel with different amounts depending on what you used the results are as follows:
The original recipe (oil and eggs) The modified recipe (seltzer)
Serving Size: 1/12 package Serving Size: 1/12 package
Servings per container: 12 Servings per container: 12
Calories: 260 Calories: 160
Calories from fat: 110 Calories from fat: 25
Total fat: 12g Total fat: 2.5 g
Saturated Fat: 8g Saturated fat: 1g
Cholesterol: 54mg Cholesterol: 0mg
Sodium: 360mg Sodium: 340mg
Total Carbohydrates: 36g Total Carbohydrates: 34g
Dietary Fiber: 1g Dietary Fiber: 1g
**The biggest difference is among the fat, that you get from the oil and eggs, and the cholesterol that you get from the yolk.
** The nutrition facts panel is for only ONE cupcake! Make sure that you always read the serving size because if you consume 2, the values double.
If you want to indulge in a sweet I suggest using this to make it that much healthier. Its the little changes that we make that can make a difference. You can also use it in other diet sodas, I prefer seltzer because it has no calories or sugar. ENJOY!!
My mother always finds interesting recipes where it instructs you on a healthier version of our favorites foods and about a year ago, during a project I needed to do, found a great one. I am not too sure where she found the article but the idea behind it is that you substitute the oil and eggs in a cake/cupcake recipe with a 12 oz. can of seltzer water.
At first I was hesitant, does it rise? does it bake? does it taste good? all of the questions I'm sure you are asking yourself right now! But it indeed works!!!
How it works...
The eggs serve as an emulsifier in cakes. Emulsifiers are the foundation of what holds the cake together. The oil provides that smooth, soft taste that fat contributes. The pre made powder provided by companies like Pillsbury and Betty Crocker have baking powder or soda that contribute to the leavening (rising) of the cake. Although you are removing the eggs, there is still a network created between the soda and the mix that will keep it together. The substitution will merely decrease the calories, but the seltzer, because of its carbon dioxide content, will also encourage leavening. The heat and the CO2 when combined also make the cake rise, and bake.
How it tastes...
The flavor of the cake or cupcakes are not altered all that much. I prefer to use the chocolate mix because it has more powerful of a flavor than vanilla. The only real difference I noticed was the little bubbles inside of the cake, because of the carbonation from the seltzer. The only ingredients you will need are the box mix of whatever cake or cupcake mix and the 12 oz. can of seltzer.
How is it nutritionally altered...
The box I used was the Pillsbury Chocolate cake mix and a 12 oz. can of canada dry seltzer.
The nutrition facts panel provided a mix and bake panel with different amounts depending on what you used the results are as follows:
The original recipe (oil and eggs) The modified recipe (seltzer)
Serving Size: 1/12 package Serving Size: 1/12 package
Servings per container: 12 Servings per container: 12
Calories: 260 Calories: 160
Calories from fat: 110 Calories from fat: 25
Total fat: 12g Total fat: 2.5 g
Saturated Fat: 8g Saturated fat: 1g
Cholesterol: 54mg Cholesterol: 0mg
Sodium: 360mg Sodium: 340mg
Total Carbohydrates: 36g Total Carbohydrates: 34g
Dietary Fiber: 1g Dietary Fiber: 1g
**The biggest difference is among the fat, that you get from the oil and eggs, and the cholesterol that you get from the yolk.
** The nutrition facts panel is for only ONE cupcake! Make sure that you always read the serving size because if you consume 2, the values double.
If you want to indulge in a sweet I suggest using this to make it that much healthier. Its the little changes that we make that can make a difference. You can also use it in other diet sodas, I prefer seltzer because it has no calories or sugar. ENJOY!!
Monday, October 3, 2011
Survey for my blog!
Take a few minutes out of your day to participate in my online, ANONYMOUS, survey to see what people do and don't know about some basic nutrition!!!
**The survey will be posted until this Friday and answers and results will be posted next week, thanks for your participation!!!
Click the link below:
http://www.surveymonkey.com/s/Y75GSSD
**The survey will be posted until this Friday and answers and results will be posted next week, thanks for your participation!!!
Click the link below:
http://www.surveymonkey.com/s/Y75GSSD
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