Like Fitness, Good Nutrition Starts At Home

By Bruce Cohn
Boston Globe, February 2004
 
If there’s one thing I’ve learned from years of helping people reach their fitness goals it’s that no one plans to fail, but too many of us fail to plan. In no area of wellness is this truer than nutrition. For as I like to remind my clients--no matter what their age or level of athletic activity--how you eat is as important as how you exercise.

Nutrition science has changed greatly over the past decade. The groundbreaking work of Walter Willett, chairman of the department of nutrition at Harvard School of Public Health, has helped us understand the importance of the type of calories we consume. And while there is a glut of diets replete with different formulas for success, there are certain basic facts to keep in mind about how to eat.

We need a daily supply of carbohydrates, fats, proteins, vitamins, minerals and water. It is always best to get these nutrients by eating fresh, real food. And while it is simplistic to label things as good or bad, it can be a helpful way to look at the calories (which are a measurement of the energy we get from food) in the basic energy nutrients.

Carbohydrates have become the dietary bogeyman that fats used to be considered a few years back. But they are still our body’s primary source of fuel. Eating whole grains and plenty of vegetables provides necessary energy without the health risks and weight problems associated with eating refined products, juices and sweets. Choosing whole grains filled with fiber (think dark instead of white) slows down the absorption of sugar. Similarly, brightly colored vegetables and fruits contain more nutrients than their lighter counterparts. Making these choices, along with eating good fats and proteins, helps eliminate food craving and binging.
Fat has other roles as well. In addition to providing energy, “good” fat maintains cell membranes, helps the immune system function and can lower cholesterol and heart disease risks. This is true of the types of fat found in plants and fish as opposed to animal products. But even eating a little saturated fat is not as bad as eating “trans” fats--if you see “partially hydrogenated” on the label avoid that food. Sources of good fat include extra virgin olive oil, raw nuts, seeds and avocados.

The insistence of the importance of protein in many diet plans has also been a good thing. Our body uses protein to build and repair all of its tissues and proteins are involved in billions of chemical reactions that occur in our body every second. (Muscle is made of protein and one of the reasons to build muscle is that it burns more calories while your body is at rest.) Protein often comes with too much of the “bad” animal fat associated with heart disease and certain types of cancer. Good sources of lean protein include poultry, fish, soy, low-fat dairy, raw nuts, seeds and beans.

Besides being confused by what constitutes proper nutrition these days, many people feel too busy or intimidated to prepare simple, healthy meals at home. We have been convinced that buying fast food is quicker, better and cheaper than cooking at home. It is not; healthy eating can be delicious and easy to do. Too many of us sacrifice health and wellness at the altar of convenience.

Eating healthy and tasty meals at home or away can be done relatively simply with a little planning. To help us through the maze of shopping for and preparing real food that promotes good health I enlisted the aid of Wellness and Life Coach Maureen Nuccitelli. Maureen runs classes sponsored by Whole Foods Markets for cardiac rehabilitation patients who have been forced to change their dietary habits. She also consults with private clients in their homes.

Keeping the proper staples on hand is the key to the easy preparation of healthy and delicious meals. The majority of your shopping time and grocery budget should be spent on the perimeters of the store. Here you can find fresh, whole foods such as vegetables, fruit, fish, poultry, lean meat and yogurt.

In addition, Maureen suggests that every healthy kitchen should have an adequate supply of the following: onion, garlic, shallots, extra virgin olive oil, balsamic vinegar, whole grains (brown rice, quinoa, millet, and barley), herbs and spices, natural low- sodium chicken broth, Dijon mustard, canned beans, raw nuts and seeds. Read labels to check sodium content and choose low sodium options. If you don’t recognize an ingredient, look for something more real.

Having followed this shopping advice, you are now ready to prepare some base dishes from which you can easily build delicious meals filled with all of the nutrients your body needs. Cook whole grains in advance and reheat them during the week. Place the grains atop some mesclun greens or mix in oven roasted vegetables to get an array of nutrients from these dark-colored carbs. Lean protein sources such as chicken or turkey breast can be made in advance and added to the mix. Other options include canned tuna or salmon, tofu, hard-boiled eggs or lightly toasted raw nuts and seeds. Pour on a tablespoon of Balsamic vinaigrette (see box for recipe) made with extra virgin olive oil to guarantee good fat in your diet. Keep raw nuts and seeds, fruit, cheese and cultured yogurt on hand as a snack or dessert.

Remember, nutrition is a critical part of achieving your fitness goals. Whether you’re trying to lose weight, add muscle or a combination of both eating well goes hand in hand with exercising. And like your training, good nutrition can be done easily and effectively in the comfort of your own home.

Balsamic Vinaigrette
1/2 cup balsamic vinegar
1/2 cup extra virgin olive oil
1/8 cup water
1 teaspoon Dijon mustard
1 heaping tablespoon minced shallot
freshly ground pepper
pinch of sea salt
1 tablespoon chopped parsley (use 1/2 Tbsp. if dried herb)
1 tablespoon chopped basil (use 1/2 Tbsp. if dried herb)
2 tablespoons chopped oregano (use 1/2 Tbsp. if dried herb)

Mince shallot; add remaining ingredients and whisk in a bowl. Transfer to a jar with a tight fitting lid and refrigerate. Shake well before serving. Makes 1 cup; serving size = 1 tablespoon.

Maureen’s Foolproof Brown Rice
1 cup brown rice (preferably short grain)
2 cups natural low-sodium chicken broth

Combine rice and broth in the heaviest pot available (cast iron with baked on porcelain works best). Bring rice and broth to a boil, reduce to simmer, cover and cook untouched for 45-50 minutes (until all the liquid is absorbed). Fluff with a fork and serve. Makes 4-6 servings.

Bruce’s Oven Roasted Vegetables
2 tiny eggplant
2 medium zucchini
2 medium summer squash
3 red or yellow bell peppers, stemmed and seeded
2 large Portobello mushrooms
1 red onion
2/3 cup extra virgin olive oil
1 tablespoons kosher salt

Preheat oven to 375. Cut all vegetables into 1/2 inch thick slices and place in a large roasting pan. Drizzle the vegetables with olive oil and top with salt. Mix them up with your hands to ensure that all the vegetables are covered with oil and salt. Cook for 1.5 to 1.75 hours, turning vegetables every half hour. Remove from oven. Yields 8-12 cups which can be stored for later use.

Bruce Cohn is the Strength and Conditioning Coach at the Middlesex School in Concord. He runs FIT-TO-GO Total Sports Conditioning and is a nationally certified Strength and Conditioning Specialist. Bruce can be reached at 781-316-0061 or brucegym@rcn.com.