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Live Well Live Fit!

Out with the old, in with the new. Time to clear out closets, pantries and home of "stuff" we have not used or even looked at in over a year. February is a great month to prepare for the spring season by choosing healthy seasonal fruit and vegetables and getting outdoors for exercise and of course, de-cluttering!
Nutrition: Timing Meals

Throughout the day

Fluids: 8-12 c (2-3 L) a day; at least 5 c (1L) should be water

Breakfast: Never skip this meal! It improves physical and mental performance and helps regulate weight.

Meals: Small, frequent protein-carbohydrate meals and snacks every 2-3 h.

Before exercise
Fluids:  At least 8 oz (237 ml) before exercise.

Preexercise meal: At least 4 h before exercise so that the body properly assimilates carbohydrate and use by muscles.

Preexercise snack: 30-90 min before exercise.  Snack should consist of 200-400 calories, including 30-50 g carbohydrate, 10-20 g protein, and 5-7 g fat. Snack can be food or meal-replacement. This snack will provide additional energy for prolonged stamina and help decrease exercise-induced breakdown of muscle protein.

During exercise
Fluids: 7-10 oz (207-296 ml) every 10-20 min

After exercise
Fluids: Replace each pound (.5 kg) of fluid lost with 16-24 oz (473-708 ml of water or sport drink.

Carbohydrate: Consume .5 to 1 g/kg depending on what phase you’re in

Protein: Consume .5 g/kg protein with carbohydrate to encourage muscle growth. Post exercise snacks can be in the form of meal-replacement beverages with .5 to 1 g/kg of a high glycemic index and load carbohydrate and .5 protein. Follow this within 2 h of exercise with a meal containing lots of carbohydrate and high-quality protein sources (e.g./fish, lean meats, low-fat dairy products, eggs).
Receipe: Cod with Leeks and Tomatoes

Cod is a lean fish which can be baked, broiled, or poached. Its a zero-glycemic load and zero saturated fat.

2 medium organic leeks, white and light green parts only, thinly sliced, rinsed well and patted dry
1 teaspoon freshly grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon olive oil
3 springs of fresh thyme
Coarse salt and fresh ground pepper
2 1/2 cups organic cherry tomatoes (about 12 oz)
4 fresh cod fillets, each 6 to 8 oz and 3/4 to 1 inch thick

1Preheat the oven to 450. In a 9 by 13 inch baking dish, toss together the leeks, lemon zest, lemon juice, oil, thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cover with foil, and bake util the leeks just begin to soften, 8 to 10 minutes.

2Remove the baking dish from the oven. Add the tomatoes, and toss the combine. Season both sides of the cod fillets with 1/2 teaspoon salt and 1/4 teaspoon pepper; place on top of the vegetables.

3Cover the dish and bake until the fish is opaque and throughout, 15 to 20 minutes. Serve immediately.

Prep time: 10 minutes
Cooking time: 25 minutes
Serves 4

Nutrition per serving
Calories 249 Calories from Fat 47
Saturated Fat  0%
Total Carbohydrate 13.1g    
Dietary Fiber  1.9g
Protein 37g
Ways to tame the tension

Take a Deep Breath.
Breathing is used in many relaxation practices as well as Pilates!
Deep Breathing involves not only the lungs, but also the diaphragm and
abdomen. to practice the breath, breathe in slowly to a count of 8, holding your
breath with your abdomen drawn in. Slowly exhale to a a count of 8; then
repeat 10 times.
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