Extreme Training Camp - Parrillo Performance

tips
RECIPE
spotlight
Cacciatore Sauce
2 tbsp. CapTri ®
50 g. chopped green pepper
200 g. chopped onion
200 g. fresh chopped tomato
1/2 cup chopped parsley OR 1/3 cup dried parsley
30 g. tomato paste (optional)
1 tsp. dried basil OR 2 tbsp. fresh basil
1 tsp. dried oregano OR 2 tbsp. fresh oregano
Place vegetables, CapTri ® , tomato paste and herbs
in medium saucepan or skillet. Mix well. Cover and
simmer until vegetables are cooked down to soft
consistency, about 15 to 20 minutes.
Cacciatore sauce is especially good over chicken or
turkey, but try it over fish, zucchini or eggs!
Training Tip
of the month:
Tricep Kickbacks
To perform triceps kickbacks, bend over so that
your upper body is parallel to the floor. As you
begin, make sure
to keep your elbow
as high as you can.
Drop your shoulders.
Squeeze as
tightly as possible
in the contracted
& tidbits
Nutritional Information for 100 grams, raw:
Calories 76
Protein 1.7g
Fat .5g
Total Carbs 17.5g
of the month
Food
of the month:
Parsnips
• A root vegetable related to carrots
• Has a slightly spicy, buttery sweet flavor
• Rich in potassium and a good source of fiber
Fiber 2g
Calcium 50mg
Phosphorus 77mg
Iron .7mg
Sodium 12mg
Potassium 541mg
Vitamin A 30 IU
Try these great recipe ideas using parsnips:
• Mashed parsnips and Yukon Gold potatoes with
roasted garlic
• Roasted Parsnips mixed with roasted carrots and
sweet potatoes
• Add sliced parsnips when making vegetable soup
nutrition Tip
of the month:
Pre-Contest Dieting
The key to successful pre-contest dieting
is the gradual loss of bodyfat. If you attempt to lose
fat by over-dieting you will inevitably sacrifice muscle
tissue. Generally, you can lose no more than one
pound of bodyfat per 100 pounds of body weight
per week. For example, a 200-pound person could
lose no more than two pounds of bodyfat per week
without sacrificing lean body mass. It is crucial to
monitor your ratio of bodyfat to lean body mass at
least once a week during a pre-contest diet. A scale
indicates when you lose weight, but it cannot indicate
if you lose bodyfat or muscle tissue. By monitoring
your body composition, you will know when you
need to adjust your diet so that you continue to lose
bodyfat without sacrificing muscle tissue. If at any
time you begin to lose lean body mass, increase your
caloric intake and increase your aerobics. If you stop
losing bodyfat, increase your aerobics and lower your
intake of starchy carbohydrates. (The Parrillo BodyStat
Kit contains everything you need for monitoring your
News & Discoveries
In Fitness & Nutrition
Study Suggests Boning up on Copper
While Dieting
People who are overweight or obese are vulnerable to losing
unhealthful amounts of calcium from their bones when
they go on weight-loss diets. But a study by Agricultural
Research Service (ARS) scientists suggests that consuming
about three times the recommended amount of dietary
copper may help women retain calcium in their bones
when dieting. Of the women who completed the study, in
addition to the copper present in the foods they ate, just
under half received daily supplements of 3 milligrams (mg)
of copper. The others received supplements of only 1.2 mg.
All participants--who ranged in age from 25 to 35 years
old--were then put on a weight-loss diet for 4 months.
During the study, the researchers tracked the participants’
loss of calcium with isotopes. The study showed that the
women who were given 3 mg of additional copper were
more likely to retain calcium in their bones. The current
Recommended Dietary Allowance (RDA) for copper is 0.9
mg for women older than 19 years. ARS findings provide
science-based data to experts who establish and update
the RDAs.
This study suggests the current RDA for copper may not
be adequate during weight loss.Good sources of copper
include green vegetables, mushrooms, seafood, liver, nuts,
seeds, wheat bran, some cereals and whole grains.
- By Rosalie Marion Bliss - Agricultural Research Service - USDA
Interesting
Article Fact:
Bioflavonoids are essential for the absorption of vitamin
C, and the two should be taken together - which
is why Parrillo Bio-C is formulated with both. Turn
to John Parrillo’s article on pg. 20 to read more.
Dominique’s
Time Cruncher
Question
of the month:
Quick Tip
of the month:
Produce Department Tip: When buying Yukon Gold The Parrillo Protein Chew Bar is the newest addition
position, and stay
Potatoes, buy them by the pound from the open bins, to the line of Parrillo-Inspired bars. The bar chews like
tight throughout
rather than buying them in a big bag. This type of taffy giving you that chewing satisfaction while minimizing
the range of motion.
potato won’t stay fresh for as long as other potatoes,
calories. The Protein Chew Bar contains 20
Use the strength of your biceps to pull
so this way you’ll only be buying what you’ll need for grams of protein and only 180 calories which fills the
your arm back to the starting position.
a recipe or a few days of meals, saving you from wasting
money on potatoes that have spoiled.
meal. When you’re craving a sweet treat, reach for a
needs of those who require a smaller caloric intake per
body composition.)
Protein Chew Bar to satisfy your sweet tooth!
18 October 2011 / Performance Press 1-800-344-3404 www.parrillo.com www.parrillo.com 1-800-344-3404 Performance Press / October 2011 19
18
19
?
Question: I’ve started to eat a better diet in order to
lose fat, but I’m not getting the results I want. Could
not exercising enough be the culprit?
Answer: Exercise is just as important as your diet
when you’re trying to lose weight. Dieting alone
won’t work optimally, even if it is a proper diet. If
you lose weight by caloric restriction alone, without
exercise, up to half of the weight you lose will be
muscle. This approach will also slow your metabolic
rate, preventing further fat loss even on a low calorie
diet. Exercise builds muscle and protects against the
loss of lean mass while you shed fat. This approach
maintains a high rate of metabolism, allowing continued
fat loss. What about the person who refuses to
exercise? If you don’t exercise, your metabolism is so
slow that even a small amount of food can make you
fat. You can get leaner and healthier through your
diet, but you’ll go much further and get there much
faster if you include exercise in your lifestyle.
Have you seen our YouTube videos online
yet? We have quite a collection of helpful videos
posted on YouTube, ranging from workout
techniques and tricks to easy cooking ideas and
recipes. We have over 50 videos you can view on
Parrillo Performance’s YouTube channel, just go
to www.youtube.com/user/ParrilloPerformance.
Supplement
of the month:
Parrillo Vanilla Protein Chew Bar
• Chews like taffy
• 20 grams of protein per bar, only 180 calories
• 10 delicious flavors are available!