Chocolate - Parrillo Performance

tips
RECIPE
spotlight
Chicken Fingers
150 g. chicken breast
1 tbsp. CapTri®
25 g. oatmeal (rolled oats)
garlic
paprika
chili powder
pepper
nutrition Tip
of the month:
& tidbits
Substitute fish or
strips of turkey
breast for a
change‐of‐pace.
Cut partially frozen chicken into thin slices (1“ x 1/2”).
Put in a bowl and toss with other ingredients, adding
spices to taste. Place chicken strips on a cookie sheet
that has been sprayed with PAM, and bake at 400
degrees for 15 minutes.
Stored Body Fat as Fuel Source
Your body uses a certain amount of fat as fuel
every day. Fat is used as a prime fuel source while at rest
and also during cardiovascular exercise. If you consume less
fat in your diet than you burn every day, that extra fat must
be obtained from body fat stores. This works because it
turns out that under normal conditions your body converts
very little (in fact, practically none) protein or carbohydrate
into body fat. That’s right - almost all body fat is derived
directly from dietary fat. Excess dietary carbohydrate has
very little tendency to be converted into fat and stored as
body fat. Over-feeding as much as 500g of carbs results in
only a couple of grams of fat storage. On the other hand,
if excess calories in the diet are supplied as fat, they have a
very strong tendency to be stored as body fat. Quite a bit of
research in metabolism has indicated that the fat content
of the diet is at least as important, if not more important,
than how many calories you eat. As an example, you could
eat only a modest number of calories, but if those calories
are supplied in a form prone to be stored as fat, then you’ll
get fat. Alternatively, if you eat foods which are very difficult
for the body to convert into fat, then you can eat a lot
of calories without getting fat. The Parrillo diet is specifically
designed to channel nutrients to muscle and to draw
on stored body fat as a fuel source.
Nutritional Information for 100 grams:
Calories 42
Protein 2.8g
Fat .2g
Total Carbs 7.5g
of the month
Food
of the month:
Snow Peas
• Good source of vitamin A and vitamin C
• Easy to prepare: the pod is edible so it needs no
shelling or trimming
• Can be eaten raw in salads or with vegetable dips
and also cooked by steaming, sauteing, stir frying
or blanching
Fiber 2.6g
Calcium 43mg
Phosphorus 53mg
Iron 2.1mg
Sodium 4mg
Potassium 200mg
Vitamin A 1087 IU
Try these great recipes using snow peas, from
the CapTri ® Cookbook
• Chinese Beef Skillet
• Add snow peas to the
Green and Crunchy Salad
• Make up some Ginger
Sauce for Vegetables and
Dumbbell Flyes
drizzle over steamed snow
peas and brown rice
• Add chopped snow peas
to the Chinese Fried Rice
recipe
Training Tip
of the month:
With dumbbell flyes, it is important to keep your
shoulders pressed into the bench throughout
the entire movement.
To get full
isolation of the
pecs, bring your
elbows together
at the top of the
movement. Then
push your sternum
out at the
top. The same
technique should
be used when performing cable crossovers.
News & Discoveries
In Fitness & Nutrition
Increased Muscle Mass May Lower Risk
of Pre-Diabetes:
Study Shows Building Muscle Can Lower Person’s Risk of
Insulin Resistance
A recent study found that the greater an individual’s total
muscle mass, the lower the person’s risk of having insulin resistance,
the major precursor of type 2 diabetes. With recent
dramatic increases in obesity worldwide, the prevalence of diabetes,
a major source of cardiovascular morbidity, is expected
to accelerate. Insulin resistance, which can raise blood glucose
levels above the normal range, is a major factor that contributes
to the development of diabetes. Previous studies have shown
that very low muscle mass is a risk factor for insulin resistance,
but until now, no study has examined whether increasing
muscle mass to average and above average levels, independent
of obesity levels, would lead to improved blood glucose
regulation. “Our findings represent a departure from the usual
focus of clinicians, and their patients, on just losing weight
to improve metabolic health,” said the study’s senior author,
Preethi Srikanthan, MD, of UCLA. “Instead, this research suggests
a role for maintaining fitness and building muscle. This is
a welcome message for many overweight patients who experience
difficulty in achieving weight loss, as any effort to get
moving and keep fit should be seen as laudable and contributing
to metabolic change.” In this study, researchers examined
the association of skeletal muscle mass with insulin resistance
and blood glucose metabolism disorders in a nationally representative
sample of 13,644 individuals. Participants were older
than 20 years, non-pregnant and weighed more than 35 kg.
The study demonstrated that higher muscle mass (relative to
body size) is associated with better insulin sensitivity and lower
risk of pre- or overt diabetes. “Our research shows that beyond
monitoring changes in waist circumference or BMI, we should
also be monitoring muscle mass,” Srikanthan concluded. “Further
research is needed to determine the nature and duration
of exercise interventions required to improve insulin sensitivity
and glucose metabolism in at-risk individuals.”
- The Endocrine Society, based in Chevy Chase, MD, Jul. 28, 2011
Interesting
Article Fact:
In the body, selenium is used to form antioxidant enzymes
- powerful free-radical fighters that can help prevent conditions
such as cancer, heart disease and arthritis. Find out
more in John Parrillo’s article on page 20.
Dominique’s
Time Cruncher
?
Question
of the month:
Question: Would CapTri ® be a good option for me
when I’m on a lower carb diet? I want to lose fat, but I
don’t want to always feel carb-starved!
Answer: Using CapTri ® in your diet allows you to reduce
carbs without cutting calories, which would slow
your metabolism and cause muscle loss. Many people
find they don’t need to reduce caloric intake below
maintenance while using this regimen since the thermogenic
effect of CapTri ® provides a “built in” energy
deficit (more of the dietary energy contained in CapTri ®
is lost as body heat than for regular foods.) This approach
allows you to reduce carbs without having to
use regular dietary fat as an energy source. I have a
problem with you going as low in carbs as the other
diets recommend. I think you should eat some carbs
so you can continue to perform intense training while
you diet. Plus, if you’ve ever tried the near-zero-carb
diet you know that it makes you feel like death. By reducing
carbs and always combining your starches with
protein, vegetables, and CapTri ® at each meal, you will
dramatically reduce insulin levels and maximize fat loss.
Unlike conventional fats, CapTri ® also works well during
weight gain because it doesn’t contribute to fat stores.
Quick Tip
of the month:
To add more variety and flavor to your meals, try a new
item from the produce department each week. If you’ve
never cooked with tomatillos, try them! If you’ve never
used leeks in your cooking, give them a shot. You may
find some new favorites this way, be adventurous!
Supplement
of the month:
Vanilla Malt Flavor Optimized Whey
Protein Powder
• Indispensable for building muscle
• Speeds recovery time between training sessions
• Helps retain muscle during dieting
We devised Optimized Whey to meet the needs of athletes
who need a “clean” (fat free/sugar free) source of
protein that’s assimilated quickly and with maximum absorption.
Optimized Whey provides 33 grams of high
Tired of eating brown rice all the time? Give quinoa a try, it biologic value protein with every serving. With no fat
cooks in just 15 minutes, has 14g of protein per 100 grams and or sugars, and only 4 grams of carbohydrate, Optimized
contains essential amino acids. Or try the similar grain amaranth,
which cooks in 18-20 minutes, is high in lysine and also water and the taste is rich, dense and flavorful. Also avail-
Whey mixes with a few swirls of the spoon in a glass of
contains 14g of protein per 100 grams. You can make a double able in Chocolate Malt and Strawberry Malt flavors.
18 May 2012 / Performance Press 1-800-344-3404 www.parrillo.com batch www.parrillo.com because they keep well in the 1-800-344-3404 fridge for 3-4 days. Performance Press / May 2012
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