Eat It Like You Mean It: How to Feel Full

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I have a weakness for all types of salty processed foods. Chips, crackers... you name it, I'll eat it. And when it comes to Parmesan Goldfish, it's all over. We have a hot and torrid relationship that usually involves the bag being opened and demolished in the course of a single day.  

Try not to de-friend me, ok?

So today, in response to a grossly irresponsible moment I had last week with a bag of Goldfish, I'd like to talk about a little thing called nutrient density. Sharing this nugget of information is my way of paying penance for my indiscretions. Try to play along. 

In the world we live in, our food is wrapped up in bright, beautiful, beckoning packages. The bag, box or label begs you to notice it, describing its contents so poetically that you'd be amiss if you passed it by. We all have our weaknesses. Mine is Goldfish. Yours may be Doritos... California Pizza Kitchen frozen pizza... or a pint of Ben & Jerry's (or maybe all three!). 

When you've had a large quantity of these things, one would expect to feel full (or at least satisfied for a few hours), but in my experience, this is not the case. After eating these things, I'm hungry again, and in no time at all. 

I stuffed my face... so what gives?

Two words - Nutrient Density. Processed, refined foods are completely lacking in nutrient content. You'll be hard-pressed to find anything substantial or nourishing inside that shiny packaging. When a 'food' lacks nutrients, it slips straight through your system, doing nothing to help your body along the way and actually causing cravings for more destructive foods. In addition to giving us nothing, these foods also require additional resources from our body just to digest them. The digestive process leaches many existing nutrients from our organs and bones and robs us of our existing energy stores. In essence, these foods are 'antinutrients'.

Talk about double whammy!

The good news is, when you eat foods that are nutrient dense, you will feel nourished and full. These nutrient dense foods I'm referring to are WHOLE FOODS, the kind that don't come wrapped up with a pretty bow on top. They're the kind you can touch, feel and smell in the store! What they lack in pretty packaging, they make up in sensory experience!

Do you want the even better news? Because these foods are usually low in fat and calories, you can eat a much larger portion of them. You can eat the whole farm without even coming close to the fat and calories (and lack of nutrients) in that package of Oreos.

So basically I'm here today to give you permission to stuff your face. Just do it the right way!

Happy Monday!

The Experts Weigh In: Eating for Fuel

BY: MARY DOYLE

I feel like I’m living a double life - a double exercise life. My gym routine and my running routine are at odds with each other. Well, actually, it’s just my gym routine that has beef with my running routine (my running routine is secretly in love with my gym routine because she makes me faster on the pavement). Oh, unrequited love.

For the past 15 months I’ve worked rigorously with a trainer who has a strong belief that high protein and low carbs - paired with heavy weight lifting endurance sets (think Crossfit, Tabata, RFT, AMRAP) - are the key to being in the best shape of your life. Her workouts and methodology helped me shed 10 pounds and 5% body fat in the first 6 months (and maintain it).

For the past 8 months I’ve ALSO been hitting the pavement for long runs, increasing my mileage and building towards a goal. That goal? Running a marathon! During my training, as my weekly mileage increased, so did my carbohydrate intake.

Therein lies my exercise dilemma: carbs are both the key to having the energy to run AND the nemesis to fighting off fat storage.

Before I began training for my first marathon, eating during exercise had never crossed my mind. In fact, during and after workouts, food is the last thing on my mind. I remember orange slices during half time at youth soccer games, but I always thought that was just for extra hydration. The only thing palatable after a workout for me was watermelon or pineapple – or even better, a big glass of water.

But when my casual weekday runs transitioned into training for a marathon, new research and conversations with fellow runners brought the concept of fueling during a run to my attention. It seemed so odd. Here I thought I was simply building endurance to get myself to mile 8, 12, 16….26.2. Come to find out, there’s a whole science behind it. Here’s the breakdown…

Carbohydrates = Sugar

Sugar stored in the body = Glycogen

Glycogen = Energy

Our glycogen levels are what fuels us for our daily activities, especially high-intensity and aerobic training, like running. According to the National Institute for Sports Professionals, an athlete stores about 2 hours worth of glycogen to use for high-intensity training.

For me, this means I can run just under 14 miles on all the glycogen stores in my body. After that, I'm literally running on empty. I'm no 'Boston Qualifier' at this point, so that leaves me nearly 2 more hours of running that I'll have to fuel for while I run. But do I really want to let the tank hit empty before I start refueling? Most definitely not! Especially when precious seconds-per-mile mean the difference between making and missing the goal I've worked towards for months.

I've found that many long distance runners follow the 75 minutes rule. While your body has enough glycogen stores for 2 hours of running, you'll need to have something left in the tank when you hit that 2 hour mark so your system has time to absorb the fuel you provide.

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Many products (like energy gu's or gels) say to refuel every 45 minutes of exercise. Much like the chart on the back of your dog's food bag, this is excessive and will leave you with a fat dog and a light wallet. My ultimate goal in refueling is to stay in the positive, but not to carry more than I need. With my frame and pace, I find that 100 calories of carbohydrates (about 25 grams) is sufficient to fuel me for an additional 6 miles after the first 75 minutes. For a marathon, this means taking an Energy Gu at mile 8, mile 14 and mile 20. Any carbs consumed after mile 20 won't be absorbed in time to help me during the race (Vanilla Bean Gu and Strawberry Clif Shot Bloks are my fuel of choice. They work best with my taste buds and sensitive tummy).

With that said, it is a myth that carb loading before a big event is necessary to have the energy you need. Your body only stores so much glycogen, then turns the leftover supply to fat. Unless you just finished a long workout and haven’t eaten anything, you have all the glycogen you need stored in your muscles already.

I struggled to find the delicate balance between having enough carbs (glycogen stores) in my system to be prepared for a race and enough self-control to not load up on more than I needed. I’ve found that eating my normal high protein, low carb diet in the days before a race is sufficient to power me through that first 75 minutes of a challenging run. From there, I must replenish with simple carbs to finish the race feeling strong.

I’ve come to embrace running fuel as that ever-so-rare sweet treat that I need (and work hard for!). It may look like an indulgence, but it’s exactly what my body needs to finish the race strong. Training for my marathon helped me accomplish so many goals – looking and feeling the best that I can, pushing the boundaries of what my body can do, and above all, being the healthiest me that I can be. I was able to do all these things because I put aside the fear of carbs and listened to what my body needed to make my goals a reality.

Sources:

http://www.runnersworld.com/carbs-run

http://www.livestrong.com/article/331651-burning-fat-vs-glycogen/

http://www.runnersworld.com/race-training/lab-report-fuel-management?page=single

Mary Doyle has a few confessions... she brushes her teeth in the shower just to get a few extra minutes of sleep in the morning, she would willingly run a marathon every weekend if you let her (what is she... crazy?) and she's a textbook Gemini - either meticulously counting calories OR shoveling down cupcakes like there's no tomorrow! Mary has a shameless love affair with the great outdoors... she loves hitting the pavement for a run, cruising up and down the beach on her bike or relaxing in the sand with a magazine. Oh... and don't cross her with your bag of potato chips. Mary's biggest pet peeve is (in her own words) "listening to someone eat potato chips. The 'chomp, chomp' is worse than nails on a chalkboard. I don't like the texture of potato chips or the way they stick in my teeth. When hearing this sound, I can feel the texture and grit, and I cringe with disgust and have to leave the room". So basically... don't invite Mary to your next BBQ, but if you're looking for a running buddy, she's definitely down! Oh... and Mary has her own blog called Running and Losing. Check it out and show her some love!


P.S. I am taking submissions for Operation Snail Mail through the end of the day today. Don't miss out on this amazing project! To learn more, click here!

Advice from the Experts: Eating Good in the 'Hood

Arionna (bottom left) managing to make this shaky pyramid look glamorous. How does she do it?

How does one find the words to introduce their very first friend in New York City? There's just so much to say. I met Arionna Shannon-DiPietro (yeah, that's a mouthful!), on the first day at my brand new job in the city. I was enamored by her sense of composure and confidence. She clearly knew what she was doing, maybe more so than our actual boss. She was raised in New York, and she had that NY attitude about her. Maybe 'street smart' would be the appropriate phrase here?

We still laugh about the fact that when we first met, we were polar opposites - very unlikely friends. I'm a chronic apologizer. Someone bumps into me, I apologize. I have no idea why I do this, I just do. But when Ari finds herself in a similar situation, she shoots the offender a look and if they're lucky, she holds her tongue. Our friendship works because when she offends, it feels very natural for me to apologize on her behalf. But on a serious note, she's taught me to stand up for myself, to be vocal about how I feel and to be a firecracker if I have to be - all good things when you live in the heart of New York City and deal with millions of people every single day.

Ari and I in Costa Rica 2010. She came so far to see me!

But beyond the social realm, Ari has taught me a lot about good food. Her family is originally from Sicily. Her grandmother 'Nonna' (who made everything by hand) taught her how to cook, but her skills in the kitchen just come naturally. Ari has the uncanny ability to stop by the farmer's market, pick up a few things on a whim and create a dish that will blow your mind. It's pretty hard to pass up a dinner invitation to her apartment.

I asked Ari to write for you tomorrow because she has a lot to say about food - more specifically, where it comes from. She's a big believer in eating local and supporting sustainable practices. She even has her own blog called Harlem Food Local about cooking and eating in uptown Manhattan. Tomorrow, she's going to give you the inside scoop on a very special place in New York... one of my most favorite places actually!

If you don't live in New York, this still applies to you! Instead of going to the Statue of Liberty or standing in line at the Empire State Building next time you visit, I highly suggest taking a detour and checking out the spot that Ari will reveal tomorrow!

You won't want to miss it!

Saturday Splurge: Miriam (Brooklyn, NY)

I'm lucky enough to live one block from Miriam. I'm not exaggerating - one block - that's it! It takes me half a minute to get there, which means I get a jump on all the best tables. For girl's night this week, Arionna (of Harlem Food Local) and I decided to set up camp at the huge communal table at the front of the restaurant. This is the best spot in the house because you get to people watch while you dine. And let me tell you, Park Slope's got some very, very interesting characters. 

It was Ari's first time to the restaurant. Truth be told, I always get a little nervous introducing Ari to a new restaurant. For one thing, she's one of the best cooks north of the Mason-Dixon line. But that's not all... Ari is also very particular about where her food comes from, what the labor conditions were like, etc. I admire her dedication, but it's taken me years to get on the same page. She has incredible patience, clearly. 

I'm pretty sure Ari loved Miriam from the moment she sat down. Miriam is an Israeli restaurant, offering generous main courses, meze (small dishes for sharing) and a wonderful selection of wine. The atmosphere is a huge part of the appeal. It's dark, but warmly lit with small lanterns. It has large wooden tables, brick walls and a glass front so that you can enjoy the hustle and bustle of Fifth Avenue in Park Slope. Oh, and the servers are always very attentive. That counts for something in my book!

Ari and I decided to share a few meze (4 meze for $12) and a salad. If you can make it there before happy hour ends at 7 pm, they even have 2-for-1 meze. As it stood, our bill was still only $21 for dinner. Now that's a dinner my wallet can get behind!

The pictures never do the food justice (especially at night), but I can't NOT show you our spread! It was too good...

We started with the falafel with green tahini sauce...

Then onto the merges, a spicy Moroccan sausage with green tahini sauce...

Next up, the burekas, a flaky pastry stuffed with roasted peppers, eggplant, basil and feta cheese with a skordalia dipping sauce...

And finally, the kadayif wrapped shrimp with harissa aioli...

I meant to order my favorite, the goat cheese salad, but had a major brain fart and ordered the Mediterranean salad accidentally. Not to worry though, it was excellent too! Just look at that beautiful piece of art on a plate!

Miriam is one of my go-to spots in Park Slope. It offers something offbeat for the palate. The food is always fresh and the flavors are always colorful and satisfying. I highly recommend an intimate dinner at Miriam or an early weekend brunch. And by 'early', I mean early. They are one of the few places in Park Slope with a hungry mob congregating outside on Saturday and Sunday. That's how you know it's good!

MIRIAM
79 Fifth Avenue (at Prospect Place)
Brooklyn, NY 11217
718.622.2250