Leaning toward supportive nutrition

By Greg Rothman, M.S. P.T.

In my last six columns, I’ve discussed a summer fitness program and some ideas for taking your training out of the gym as the summer weather heats up. Summer is a great time to take your fitness to new places, and opportunities for healthy outdoor activities abound. We also tend to eat ‘healthier’ in the summer. So, in today’s column, I’ll offer some advice on how to make sure those tendencies toward lighter summer fare translate into the kind of nutrition program that can support your fitness efforts.

For starters, please be aware that many foods that are ‘healthy’ are not necessarily ‘supportive’ to our fitness goals, which almost invariably include the desire to build or maintain lean muscle and to burn stored body fat.

For example, in the summer, fresh fruits are more available than ever. Fruit can be a good source of fiber and can contain a lot of phytonutrients and vitamins. But fruit is also a source of simple sugar, which is the nemesis of any plan in which fat-burning is a goal. Therefore, you should avoid eating fruit by itself as a snack or small meal. As I’ve discussed in previous columns, ingesting simple sugars by themselves will spike your blood sugar, and the insulin you release will turn off the body’s fat-release mechanism, which is integral to your ability to burn away fat. Instead, eat fruits as part of a larger meal that includes protein and a dense carbohydrate source. For a list of the best foods by category, see www.emPowerFitnessNYC.com/diet_Nutrition.

So, instead of a banana as a snack, have a half of a banana on whole-grain bread with some peanut butter. Instead of eating just an apple, have it with some low-fat cottage cheese and whole-grain crackers. The protein in the above examples slows your digestion of the fruit and the release of its sugars into your bloodstream. In addition, as I’ve discussed previously, about one-quarter of the calories in a good protein are burned as your body digests it. This results in a ‘metabolic boost’ that helps you to burn through more calories.

Similarly, fruit juices should be limited or avoided. People think of orange juice, for example, as a healthy beverage choice. While it is true that orange juice is a great source of vitamin C and calcium, it also has more sugar by volume than Coca-Cola. Fruit juices, by and large, are extremely high in sugar, and drinking them will cause your insulin to spike and your metabolism to slow down. Instead, drink water and vegetable juices (but be aware of the sodium content. As a rule, if something can be ‘juiced,’ it is better to eat it in its whole form than it is to drink it.

The variety and quality of vegetables that are available in the summer months is truly staggering. Visiting any of New York City’s greenmarkets will yield a cornucopia of healthy food choices. But even your neighborhood grocery store stocks fresher and more varied produce during the summer months. All vegetables are considered ‘healthy,’ and in this case just about every one of them is a ‘supportive’ food choice as well. Vegetables are primarily water and fiber and are packed with vitamins and phytonutrients, making them a great addition to any meal. The typical American diet is weighted heavily toward more processed foods that are extremely calorie-dense. Vegetables are the opposite and can be eaten in abundance without the worry of weight (or fat) gain.

Outdoor grilling lends itself very well to the preparation of high-quality proteins that are lower in fat. Boneless and skinless chicken and turkey are a perfect match for your grill and can be prepared in ways that make them very flavorful without adding oils, such as overnight marinades that forego oil but include fresh herbs. Virtually any kind of fish can be grilled as well, and is always a great source of protein and essential fatty acids. Steaks and other red meats are higher in saturated fats, which are not as healthy, but in moderation they can also be part of a supportive nutrition plan. It’s fine if you enjoy the occasional steak, and leaner cuts, such as sirloin and tenderloin, are a great match for your outdoor grill.

As you enjoy the summer season and the foods that go along with it, always keep in mind the basics of supportive eating if fat-burning is a goal. Keep the metabolic furnace burning at its fastest pace by giving it a quality mix of fuels (food) every three to three-and-a-half hours: Get a mix of macronutrients that includes a lean protein and starchy and fibrous (vegetable) carbohydrates. Make sure that you are getting enough water (at least one ounce for every two pounds of body weight), as we tend to be more dehydrated in the summer, when the warmer weather vaporizes our body’s water supply more quickly.

To help you to put this information together in a way that fits with your lifestyle this summer, next week’s column will provide you with links to the many greenmarket sources throughout the city as well as some great summer recipes that can be prepared using your outdoor grill.

Greg Rothman, M.S. P.T., is the owner of emPower Fitness Studios (emPowerFitnessNYC.com). He received his masters degree in physical therapy from Columbia University and has 15 years’ experience in the rehabilitation and fitness fields, most recently as the personal training manager and top-level trainer for Equinox Fitness Clubs in New York City. SEND YOUR QUESTIONS about nutrition, fitness and sports injuries/rehabilitation to Greg at emPowerFitness@aol.com.