The nutritionist and popular voice behind the Kale and Chocolate blog helps readers make the best food choices for optimal health. Learn what to eat before you exercise, during workouts, and after you train in order to reach the next level of fitness--or to look and feel better than ever before.
Shawn Phillips is an internationally respected strength and fitness expert who has helped athletes, celebrities, and tens of thousands of others over the past twenty years. Now he’s sharing his fresh approach to fitness with everyone. Strength for Life is an easy-to-implement program to help you get in fantastic shape, enjoy abundant energy, and maintain a lean, strong physique–not just for 12 weeks but for the rest of your life. Let’s face it, with the demands of family, work, and life, many of us simply don’t have the time to stick to a rigorous workout schedule. Through his own life experience, Shawn Phillips has recognized this challenge and risen to it, literally reinventing fitness with a results-oriented program that you can embrace even with your hectic schedule and do either at home or at the gym. Homing in on the idea of building mental and physical strength rather than just sculpting your body, Shawn has pioneered a technique called Focus Intensity Training ™ (FIT), which uses the mind-body connection to yield incredible results. The program features • a workout plan that can take as little as 35 minutes a day, 3 times a week • illustrated exercises with clear step-by-step instructions • 3 workout phases–a 12-day Base Camp pre-training period, a 12-week Transformation Camp, and a year-round continuation plan geared to keep you going strong and vibrant for the rest of your life • a simple eating plan to fuel your body for optimum energy and performance–one that will free you from dieting forever • goal-setting exercises to help you achieve lasting motivation and reach your loftiest visions It’s never too late to get in shape. If you’re in your twenties or thirties, Strength for Life will show you how to achieve peak levels of fitness year after year. For those forty and beyond, you can look forward to recapturing the energy and vitality you thought you had lost. By following Strength for Life, you will make yourself stronger, leaner, sharper, and more confident. As Shawn writes: “Strength is about being more, doing more, giving more. It’s not just surviving; it’s thriving. And most important, strength is about having a reserve, a deeper, fuller capacity of body, mind, heart, and soul.” From the Hardcover edition.
Author: Brogan Graham
Release Date: 2016-04-12
Genre: Health & Fitness
November Project: The Book is the story of how two irreverent, way-outside-the-box fitness fanatics are flipping the fitness industry on its head and literally making the world a better place, one city at a time. No facility. No machines. Just two dudes and a tribe of thousands. Welcome to November Project’s world takeover. What started 4 years ago as a simple monthlong workout pact between two former Northeastern University oarsmen in Boston has grown into an international fitness phenomenon. November Project espouses free, public, all-weather, outdoor group sweats that turn strangers into friends and connect everyone to the city in which they live. It’s been described as everything from flashmob fitness to “the fight club of running clubs” and a cult. But November Project prides itself on defying categories. In November Project: The Book, Brogan Graham (a.k.a. BG) and Bojan Mandaric, in their own spicy, big-hearted words, chronicle, along with tribe member and writer Caleb Daniloff, their fitness movement’s genesis, evolution, operations, membership, “secret sauce,” and future—and along the way, show you how you can get fit and societally engaged. The book also includes illustrated workouts; the keys to meaningful civic engagement; information on using your city as a gym; advice on starting an NP tribe; tips on growing, sustaining, and invigorating membership through social media; and thoughts on the collective power of community.
Kids have their own nutritional needs-especially athletic kids. Yet most young athletes aren't eating properly to compete. Even if they're on a "healthy" diet, it's often supplemented by convenient but empty calories that are actually slowing them down. Fortunately, with the right nutrition, young athletes can increase their energy, bolster their motivation, gain muscle mass, overcome fatigue, and improve their performance. Eat Like a Champion will help their parents: Tailor diets for training, competition, and even off-season * Find the best food options, whether at home or on the go * Address counterproductive or unhealthy eating patterns * Understand where supplements, sports drinks, and performance-enhancing substances do-and don't-fit in * And more It took a registered dietitian who specializes in child and adolescent nutrition to write a book as focused and informative as this-complete with charts, recipes, and practical meal and snack ideas that can help athletic youngsters eat to win. It's a must-read for every parent of active kids ages eight through eighteen.
Author: Matthew Kadey, RD
Release Date: 2016-05-01
Genre: Health & Fitness
In Rocket Fuel, award-winning dietitian Matt Kadey offers up delicious, creative, and convenient real-food recipes to power your everyday exercise and weekend adventures. Kadey's ingenious Rocket Fuel foods—like easy-to-make muffins, bars, pies, bites, gels, smoothies, balls, wraps, and cookies—will inspire how you fuel for your favorite sports. Since studies show that real food works just as well as processed sports food products, you'll enjoy a huge variety of flavors and a healthier, more nutritious performance fuel that's free of artificial stuff and high price tags. Kadey's DIY performance foods include dozens of new flavors and innovative forms that ensure you'll always look forward to your next exercise snack. Rocket Fuel is more than a cookbook of easy, healthy recipes. Kadey simplifies the rocket science of sports nutrition into easy-to-follow guidelines that will work for anyone in any sport or activity. Rocket Fuel foods are grouped into Before, During, and After Exercise so your body will get exactly what it needs at exactly the right times. For those with special dietary restrictions, each recipe is flagged as dairy-free, freezer-friendly, gluten-free, paleo-friendly, and vegetarian or vegan-friendly. Rocket Fuel offers: 126 recipe ideas for power-packed foods, snacks, and light meals including bowls, puddings, wraps, sandwiches, bites, balls, squares, bars, drinks, patties, cakes, stacks, drinks, smoothies, shakes, soups, muffins, sliders, pies, rolls, DIY energy shots, and all-natural sports drinks. 33 Before, 43 During, and 50 After Exercise recipes 79 dairy free, 85 gluten free, 76 vegetarian, and 33 paleo-friendly recipes Smart-yet-simple sports nutrition guideliness for before, during, and after exercise Complete nutrition facts for every recipe What you eat for energy can make the difference between an epic day or a disappointment. Rocket Fuel makes it easy to power up for workouts, recharge during halftime, or stay energized on the trail. Matt Kadey is a James Beard Award-winning food journalist, registered dietitian, and recipe developer. He has written for top health/fitness and sports magazines. Kadey holds a masters degree in sports nutrition and is the author of Muffin Tin Chef and The No-Cook, No-Bake Cookbook.
Athletes know how important it is to get the right fuel for their workouts and events. Unfortunately, they often resort to quick, bland, and downright gross non-food sources of carbs and other nutrients, such as energy gels and bars. Feed Your Athlete shows both endurance athletes and strength athletes how to cook easy meals and take-alongs that taste good while delivering the fuel that they need to perform at their peak, whether that's before the event, during the event, or after it. In this book readers get: -- 150 delicious recipes with variations to deliver the precise nutrients needed for a variety of endurance and strength-based sports. -- Beautiful color photos of finished meals and snacks. -- Training meals for fueling up, snacks and portables to consume for energy during endurance events, and recovery lunches and dinners for replenishing stores. -- Detailed nutritional information for each recipe, highlighting the most important nutrients, including variations tailored to specific dietary needs and preferences. -- Tips on how to shop and fill the pantry with everything needed for quick, easy, powerful meals and snacks. -- Advice for feeding a family of athletes participating in different sports. -- Cooking and assembly hints that make preparation fast and easy, saving more time for training.
Author: Biju K. Thomas
Release Date: 2016-02-08
Genre: Health & Fitness
In their third cookbook, Feed Zone Table, chef Biju Thomas and Dr. Allen Lim offer over 100 all-new recipes to bring friends and family to the table in a way that nourishes life and sport. Feed Zone Table will inspire your family-style dinners with a delicious line up of drinks, starters, main courses, side dishes, fresh sauces, and desserts. Biju rolls out easy techniques for making flavorful food that's fun to prepare and share. Enjoying dinnertime and eating well will nourish you, your family and friends--and your sports performance. Science shows it's not just what we eat that matters; eating together matters, too. Dr. Lim saw these benefits first-hand while working with professional athletes and shares new research on how social meals benefit everyone. Lim reveals why it matters--what science has to say about food, camaraderie, performance, and the pivotal role that the dinner table can play in an athlete's preparation. Sports are often an escape from life, but Feed Zone Table is a warm invitation back to the table. We perform best when we nourish our bodies and feed our souls. Bring great food and people together with Feed Zone Table and you'll feel the difference. Feed Zone Table brings over 100 new recipes to the popular Feed Zone series which includes The Feed Zone Cookbook and Feed Zone Portables. Included in the new Feed Zone Table: The Science Behind Social Meals 30+ Drinks, Starters, Sides, Salads, and Soups 35+ Poultry, Seafood, Pork, Beef, Lamb, and Bison Dishes 6 Meatless Dishes 40+ Sweets, Oils & Dressings, Sauces & Spices 15+ New Cooking Techniques Quick & Recipes, Nutrition Facts, Index
Author: Biju K. Thomas
Release Date: 2011-11-01
Genre: Health & Fitness
The Feed Zone Cookbook offers 150 athlete-friendly recipes that are simple, delicious, and easy to prepare. When Dr. Allen Lim left the lab to work with pro cyclists, he found a peloton weary of food. For years the sport's elite athletes had been underperforming on bland fare and processed bars and gels. Science held few easy answers for nutrition in the real world, where hungry athletes must buy ingredients; make meals; and enjoy eating before, during, and after each workout, day after day. So Lim set out to make eating delicious and practical. His journey began with his mom, took him inside the kitchens of the Tour de France, and delivered him to a dinner party where he met celebrated chef Biju Thomas. Chef Biju and Dr. Lim vetted countless meals with the world’s best endurance athletes in the most demanding test kitchens. In The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance. The Feed Zone Cookbook provides 150 delicious recipes that even the busiest athletes can prepare in less time than it takes to warm up for a workout. With simple recipes requiring just a handful of ingredients, Biju and Allen show how easy it is for athletes to prepare their own food, whether at home or on the go. The Feed Zone Cookbook strikes the perfect balance between science and practice so that athletes will change the way they think about food, replacing highly processed food substitutes with real, nourishing foods that will satisfy every athlete’s cravings. The Feed Zone Cookbook includes 150 delicious recipes illustrated with full-color photographs Breakfasts, lunches, recovery meals, dinners, snacks, desserts Dr. Allen Lim's take on the science and practice of food Portable real food snacks, including Lim’s famous rice cakes Dozens of quick-prep meals for before and after workouts Shortcuts, substitutions, and techniques to save time in the kitchen Over 100 gluten-free and vegetarian alternatives to favorite dishes
Author: Pip Taylor
Release Date: 2015-05-07
Genre: Health & Fitness
Recent studies show that food intolerances are almost 5 times more prevalant today than in the 1950s; as many as 1 in 6 Americans is estimated to have a food sensitivity. Exercise can make food intolerances even worse for endurance athletes. Food cravings, GI distress, headaches, brain fog--these common reactions can be more than symptoms of a tough workout. They could be caused by the foods you eat. In The Athlete's Fix, registered dietitian Pip Taylor will help you find your problem foods--and the foods that make you feel and perform your best. The Athlete's Fix offers a sensible, 3-step program to identify food intolerances, navigate popular special diets, and develop your own customized clean diet that will support better health and performance. Endurance sports stress the body, often worsening mild food sensitivities and causing symptoms like GI distress, food cravings, and headaches. Many athletes aggressively eliminate foods as a one-size-fits-all solution. These restrictive diets sometimes bring short-term improvements, but they are difficult to maintain and often leave athletes undernourished and underperforming. The Athlete's Fix offers a smarter, fine-tuned approach. Taylor will show how you will benefit most from a diet full of a wide variety of foods. You'll improve your daily diet, cut out common irritants, then add back foods until you feel great enjoying your own personalized clean diet. To help with this transition, The Athlete's Fix offers 50 recipes using easily tolerated foods that support a base functional diet. The Athlete's Fix examines hot issues for athletes like: Celiac disease, gluten intolerance, gluten-free and grain-free diets Lactose intolerance FODMAPs and specific carbohydrate intolerances, including fructose Reactions to food chemicals such as salicylates, amines, and glutamates Inflammatory foods Food sensitivity testing and elimination diets Popular special diet programs like Paleo, Whole30, Dukan, Mediterranean, and Dash Vegetarian, vegan, and raw food diets The Athlete's Fix will help you isolate and identify your food intolerances while enabling you to eat the widest possible variety of healthy foods. Feel better--perform better--with The Athlete's Fix.
Author: Brendan Brazier
Publisher: Da Capo Press
Release Date: 2015-12-29
Genre: Health & Fitness
Head of nutrition for the Cannondale-Garmin Cycling Team, nutrition consultant to the pros, and former professional Ironman triathlete Brendan Brazier is one of the world's leading experts on nutrition for professional athletes. In Thrive Fitness, he presents his own easy system for total health and fitness, complete with new photos and step-by-step exercises, for maximum results in minimal time. Whether you're a time-crunched beginner or an experienced athlete, Thrive Fitness will help you sculpt strong, lean muscles, reduce body fat, prevent disease and injuries, increase energy, cut sugar cravings, and sharpen mental clarity.
Food That Works is a cookbook for busy people who want access to homemade meals Monday through Friday. This weekly food system features shopping lists, prep work, and easy recipes with minimal clean-up. This turns your fridge into the ultimate grab-n-go stocked with nutritious whole foods ready to assemble on the fly.