San Diego Boot Camp

Tips to Follow With all Your Favorite Cuisines

When I went to Italy two summers ago, I was completely shocked when I sat down to eat dinner the first night. The food they served was nothing like the “Italian” food I was used to in the U.S.: huge portions of pasta and pizza loaded with creamy sauces, pounds of cheese and grease.  Rather, the food was prepared simple with Extra Virgin Olive oil, a small amount of cheese and delicious, fresh Italian spices.

“Now this is real Italian eating,” I thought to myself. I actually felt wonderful because it was easy to eat healthy, effortlessly. (I can’t say that about most pizza I’ve indulged in back home.)

I’ve heard similar stories of people who have been to Spain, China, Mexico, and various countries around the world where they learned what healthy, authentic eating was all about. “If only we could eat this way back at home,” many say to themselves.

But, fortunately you can. You don’t have to travel across the world to enjoy a country’s cuisine the healthy way. If you put some thought into the restaurants you choose and the food you order, you can bring that pure, ethnic flavor to you…guilt free.

Below are some of our top favorite cuisines, with tips on how to indulge without feeling bad about it later on!

Chinese

• Ask for brown rice, rather than white rice or fried rice, to save calories.
• Opt for steamed choices like steamed dumplings or spring rolls.
• Avoid fried appetizers like crunchy noodles or egg rolls.
• Start your meal with a low-cal Chinese soup to fill you up.
• Chose a veggie dish or pair your meat dishes with vegetables (think: half chicken and half broccoli).
• Ask for sauce on the side, because many people don’t realize how quickly those calories add up when poured on top of your meal. Rather, dip your food cautiously in the sauce. Even soy sauce is high in sodium which can leave you feeling extremely bloated!
• Use your chopsticks if you know how, eat slowly and enjoy!

Mexican

• Ask for low-fat sour cream, or substitute it altogether with a tomato-based salsa.
• Take it easy on the cheese. Opt for guacamole (in moderation) instead.
• Get your taco salad “naked,” that is without the fried, greasy taco shell.
• When in doubt, opt for soft tortillas rather than hard taco shells, because they are baked, not fried.
• Go for black beans as a side or on top of your dish! They are low fat and packed with protein.
• Skip refried beans, which are usually high in fat and calories. 
• Hold off on nachos for an appetizer, which are packed with cheese and fatty meats, pretty much a meal in itself! Request simply chips and salsa instead. Read the rest of this entry

So, you've decided to dedicate yourself to these fun but intense workouts!

By all means you should eat something before you go, because you need fuel to make it through your workout effectively... especially in the morning when you have not eaten for 7 or more hours.

You need energy to train

simple as that. When you don't have enough calories (energy) to sustain your workout, you will not be able to train as hard, you will fatigue more quickly, and you may even feel dizzy. High intensity training without eating is very counterproductive, as your body will burn the most available energy source, muscle rather than fat. Not the best strategy!

You don't need to eat a lot

something small will do (amount varies per person) and something you can tolerate before working out. It needs to be easy to digest: high carbohydrate, moderate protein and low fat.

If you can handle it, it's a good idea to have just a small, easily digestible snack 15 minutes to two hours before training (around 100-150 calories). If you've got some readily available fuel in your body, you'll do much better in your workout.

Ideally you want a mix of carbs and protein

to maximize your training. Here are some fueling ideas:

- 1 piece of whole wheat toast with a little peanut butter
- 1/2 or 1 whole banana, apple, orange
- 1/2 cup cooked oatmeal (not the instant kind that's full of sugar)
- 6 oz yogurt (this is a combination food - it contains carbs and protein)
- 1 hard boiled egg
- 1/2 protein shake with fruit
- 6 oz milk

Make sure you're hydrated, too. Water or any favorite calorie-free beverage is good for workouts up to 1 hour like ours. However, if you were going to work out longer than 1 hour, you might benefit from a sports drink or coconut water that contain carbohydrate calories and electrolytes.

So, have a little snack before class and see how much better you feel. Don't forget to write it down in your food journal and most importantly, enjoy the results you experience.