A GREAT INTERVIEW WE WANTED TO SHARE COMPLIMENTS OF ONE OF OUR RACING PARTNER.... WHISKEY-TANGO-FOXTROT ADVENTURE RACING.... CHECK OUT THEIR INTERVIEW:
It's that time again. January 1st. You know, that special day that seems to roll around once every year where many people wipe the slate clean from their not-so-good holiday eating and decide to start "eating better" for the next 365 days. The food you put in your body is the fuel for your outdoor activities, and the better you eat the better you will perform. It's a very easy thing to say, but a very hard thing to follow through with, especially if you're not exactly sure where to start.
Whiskey Tango Foxtrot Adventure Racing: As the New Year rolls around, many people use the time as a chance to reflect on their diet and to make changes to how they eat. What are the five worst foods in a “typical” American diet that everyone should look to eliminate as they head into 2012?Melissa Costello: “The 5 foods/drinks to eliminate would be Soda (including diet), French Fries or anything fried, Pastries & sugary fat laden foods, highly processed meats (such as lunch meat, hot dogs, etc.), Ice Cream.”WTFAR: It can be a bit overwhelming to try and jump head first into changing your daily diet. Do you have any quick and easy ideas to introduce more vegetables into your diet as you start to change your habits towards healthier foods?Melissa Costello: “Yes, baby steps. Try adding one new veggie a week into your diet, look for a fun recipe using it and get creative.”WTFAR: What are your favorite “go to" foods that everyone should incorporate into their diet as soon as possible?Melissa Costello:Quinoa- Which is a seed (most people think it's a grain) that is a perfect protein.Kale - The highest nutrient food out there - eat it raw, steamed, sautéed or in soups!Brown Rice - Another staple to get lots of fiber, protein & healthy carbs.Chia Seeds - Awesome super food which is the highest in Omega's.Any kind of vegetable - I love fresh veggies and always keep a stash of them in my fridge to cook up in a jif. I serve them over a big bowl of grains with a raw side salad. It's the perfect meal!WTFAR: Caffeine. Many people love it, and have a hard time giving it up. If you had to make a choice for the caffeine-aholics out there, which drink would you choose: regular pop, diet pop, coffee, or tea?Melissa Costello: “TEA for sure, but make it GREEN!”WTFAR: Many people, like myself, have a desk job by day, and try and conquer the outdoors in the early morning or at night. Any suggestions for fighting those low blood sugar “cubicle blahs” and the associated mood swings that seem to always pop up in the afternoon? Melissa Costello: “Yes, drink plenty of water throughout the day. Avoid caffeine as much as possible and eating sugar, as that is what causes the mood swings. Make sure you eat a breakfast that has a good combination of protein, fiber, carbs and healthy fat. Oatmeal is perfect with nuts, fruit and a drizzle of honey or agave!”WTFAR: Here’s a scenario that many of people struggle with: Late at night, burning that last hour of the day before bed, you’re watching TV, reading a book, or browsing the web, and the dreaded food craving hits. Give in or fight it off?Melissa Costello: “You can give in if you choose something healthy, like 1/2 a green apple with some almond butter.”WTFAR: You created all of the recipes in P90X Creator Tony Horton’s book, “Bring It”. My favorite happens to be the Black Bean Yam Chili, and even though I am a butcher in the kitchen there are many times I resist the pleas of common sense and don’t follow a recipe. What’s your best advice for the “pseudo chef” who thinks he/she can “wing it” without a recipe and ends up making a bland dish? Melissa Costello: “I think this is just a matter of practice. Winging it is good, because it can teach you how to be creative in the kitchen. You can always add more spice afterward!”WTFAR: What food or spice have you found useful lately that the average non-chef might not know about?Melissa Costello: “I love to use cardamom, especially in my baking. It’s warming and really good for the digestion. I even put it in my chai tea!” WTFAR: Adventure Racers are on the go running, biking, or paddling for 12, 24 or even more hours straight, so proper fueling is a must in order to maintain energy levels. If I was going to grab a fistful of nuts and throw them in a plastic bag for a power snack what nuts should I go with? Or do you have any other recommendations for easily portable power snacks?Melissa Costello: “Almonds are the best. You can pair them with some dried fruit so you can restore you glycogen or some cut up apple slices.”WTFAR: When I’m in one of my mostly vegetables & grains eating phases, my teammates don’t want to be hiking behind me or even worse, stuck sitting behind me in a canoe for hours. When moving to a more plant based diet, does your body ever adjust to the different fuel you’re using, or is the gassiness just an associated byproduct of eating healthier? Melissa Costello: “Yes, your body does adjust eventually, but it's helpful to take probiotics as well as digestive enzymes with your meals to help that.” WTFAR: You’re one of the stars of the yoga workout in the new P90X2 exercise videos. How has yoga helped you in your day-to-day life?Melissa Costello: “Yoga has brought peace and serenity into my life. It has helped me to relate to myself and my body differently by the connection with the breath. I wouldn't be lying if I said, it has saved my life!”So the next time you head to the grocery store, keep Melissa's tips in mind. You only have one body, so treat it well! *****Want to know more about KarmaChow and Melissa Costello?The KarmaChow free “Feast of News” monthly newsletter : http://karmachow.com/newsletterFacebook: https://www.facebook.com/KarmaChowTwitter: https://twitter.com/#!/karmachow
Back in Line BLOG
Drs. Nate, CJ, and Hannah will take turns sharing information they stumble across from certain research, publications, or may just post a quick healthy tidbit to keep you motivated to leading a happier, healthier lifestyle!