For those of you who want more than recipes from a cookbook, author Patricia Greenberg
provides suggestions for getting the optimum nutrition from soy following today's accepted standards for a healthy diet.
also incorporates the use of meat and dairy substitutes in many of the recipes such as Soy Sausage Rolls, Soy Sausage Tortilla Pizzas, Soy Sloppy Joes, Country Soy Sausage Stew, and Soy Meatloaf
by Patricia Greenberg
explains the many healthful benefits of soy and reveals how even the most decadent of desserts can be turned into a healthy treat using nature's healthiest bean.
"What's really important is to understand what the child likes, combined with what's good for them," said nutritionist Patricia Greenberg, also known as The Fitness Gourmet.
said it takes some planning, but one of the best ways to start is to make them part of the process.
"It's just so much simpler, I know, to throw it in the bag, but what I do is I try to give her
some time ahead, we sit at the kitchen table," Greenberg
Get ready to cut produce, spread toppings and count snacks to avoid portion distortion.
"If the pretzel bag said 10 pretzels per portion, we count out the 10 pretzels and put it in her
Same with chips," Greenberg
Containers with durable fruit, whole grain carbs are best, and sugar wise, even kids need to drink responsibly by using a 50-50 mix of juice, lemonade or sports beverage with water.
gets a nice little flavor and enjoys it, but the caloric level isn't too high and the sugars not too high," Greenberg
Another fun idea is to pour juice in ice cube trays.
Put a handful in with cold water, and by lunch, the 50-50 drink is ready to go.
"For children who aren't hungry in the morning, I like to do to-go foods that are fun, nutritious and easy for them to eat," Greenberg
"Everyone in the family in our house participates in meal planning for that reason," Greenberg
Patricia Greenberg, a nutritionist and chef who serves as spokeswomen for the association, relayed some advice for soy virgins and aficionados alike.
Rule #1: Just try it.
Pick your favorite recipe and try swapping in tofu for half the protein, Greenberg
Spaghetti and meatballs?
Proceed as usual, but sub in "ground round" soy substitute for half the ground meat.
Rule #2: Think sweet, think soy.
If you're making a pudding, smoothie or milkshake and you want to eliminate some of the milk, yogurt or ice cream, puree some tofu in the blender first and then add the additional ingredients.
But choose which style of tofu you use carefully.
"When you're doing sweet desserts, custards, desserts, use silken tofu," Greenberg
Many people think tofu tastes bad and that its texture is unappealing, Greenberg
is not one of those people.
"Each time I do one, I say I'll do one more and then I'm done, but I just keep going," Greenberg
actually gotten faster, stronger, more adept at what I do.
And as a nutrition teacher, I've
put a tremendous amount of research into all the different components that go into it.
been able to keep it up all these years, with the same enthusiasm I might add."
Greenberg is an ACE- (American Council on Exercise) certified trainer, a certified culinary professional with the International Association of Culinary Arts, and has a bachelor's degree in nutrition and food science.
runs The Fitness Gourmet
- an education consulting firm that presents nutrition and fitness seminars nationwide.
Generally, for first-time marathon runners, Greenberg
suggests a training program that starts out with 3- to 5-mile runs four days a week and adding mileage as you go.
"About three or four weeks out (from) the marathon, you should do a 20-mile run. ...
We consider that to be a significant run and a good training run for a full marathon," Greenberg
said "People who do a full marathon prior to the (actual) marathon are too tired and too wiped out and become somewhat injury prone," she
"So it's best not to do - especially for a beginner - the full mileage before you get to the marathon.
also recommends the marathon-training regimen include cross-training such as cycling, swimming or weight training, to avoid overworking specific parts of the body.
Closer to the run: Two weeks prior to the race, Greenberg recommends runners start to bulk up nutritionally with an increase in complex carbohydrates, including whole grain bread, pasta salad, sweet potatoes, rice and whole fruits.
"Refrain or have minimal amounts of alcohol because, contrary to popular belief, it is good for you but it does make you a little sluggish, and you don't want anything that will make you even more tired two weeks out," Greenberg
"If you are accustomed to drinking coffee or any kind of stimulants, then you can continue," she
"If it's not something you're accustomed to, I wouldn't take it up for the sake of energy because you might not react well to it on the day of the race."
Two weeks out from the race is also when runners tend to partake in what Greenberg compares to holiday eating.
says people tend to overeat because they rationalize that they will burn it off during the run, but they actually gain weight instead.
Also in the weeks leading up to the marathon, Greenberg
says sleep becomes an important issue.
"Wherever you can get sleep in, that's critical, because sleep deprivation will slow your metabolism down, which in turn will slow your energy down," Greenberg
"Even if you are not fully asleep, you're resting.
That's a critical, critical part of the success of the marathon and of course keeping you from feeling really wiped out the day of.
That also contributes to dehydration - not enough sleep."
One week to go: For the week of the Sunday race, Greenberg
offers these tips:
"I wouldn't do any hard workout Friday and Saturday before the race, of any sort," Greenberg
"You know when you push yourself a little too much at the gym and you get a muscle ache or a sore?
It's exacerbated during the run.
You feel it 10 times more when you're in the middle of a race, especially with that degree of mileage, if you've done something a little tough on Friday or Saturday."
Race day: On the day of the race, Greenberg
again says to eat a breakfast you are accustomed to, though she
recommends light granola, yogurt, fresh fruit, hard-boiled eggs or instant oatmeal.
Throughout the marathon, sponsors will provide water, sports drinks, snacks and medical assistance, so it's not necessary for runners to carry anything with them during the race.
"While you're running, it is important also to keep yourself hydrated," Greenberg
"You don't have to stop at every single water station.
I understand why people do that, but the more you stop and start and stop and start, that really will drain your energy.
So I like to recommend taking it easy the first couple miles and maybe stopping at every other water and energy-drink station."
Once you stop at a station, she
says, it is important to keep walking as you sip your drink.
One big mistake people make, including herself, Greenberg
says, is starting out at too fast of a pace, because then you wear yourself out quickly.
recommends starting out with a 10- to 12-minute mile and then working your way up to your goal pace.
also wants first-time runners to know that it is OK to walk the race and that there is nothing to feel ashamed about.
"For anybody running their first marathon, you're a winner just for doing it.
The accomplishment alone is phenomenal," Greenberg
"Do what's good for you and remember that you will get to the end and you will be fine. ... Just do it for yourself."
Find out more
For more information on the LA Marathon
, go towww.lamarathon.com.
To learn more about Patricia Greenberg
, go towww.thefitnessgourmet.com.
Ventura County Reporter, February 2011
Nutrition Tips for the Ventura half-marathon and 5K
By Patricia Greenberg
Health and wellness expert and best-selling author Patricia Greenberg
has completed 11 marathons and 30 half-marathons.
She is president of The Fitness Gourmet, an education consulting firm that specializes in teaching nutrition and fitness programs nationwide.
For more information, www.TheFitnessGourmet.com.
is also running in the Ventura Marathon.
has completed 11 marathons and 29 half marathons do not add up until much later in life, said the marathon runner.
For a tour of the nibbles table, I approached Patricia Greenberg, a chef and cookbook author (example, "The Whole Soy Cookbook") who assists the organization with menu planning and recipes, including this special event.
The 50-year-old Los Angeleno with flawless skin, shiny hair and a marathon runner's physique starte