Creamy Tomato Pasta – a Fitness Recipe For Loading Up The Carbs

Creamy Tomato Pasta a quick, simple and tasty carbohydrate rich dish, ready to fill depleted energy stores for those who finding some fitness recipes.

 

Ingredients for Creamy Tomato Pasta:
  • 200g raw penne pasta
  • 2 medium onions finely diced
  • 2 medium tins of chopped tomatoes
  • 2 heaped tsp tomato puree
  • 100ml skimmed milk
  • 2 heaped tbsp skimmed milk powder
  • 2 heaped tbsp reduced fat crème fraîche
  • 1 heaped tbsp parmesan cheese
  • 2 heaped tbsp grated half fat cheddar cheese
  • 1 heaped tsp white sugar
  • 1 level tbsp olive oil
  • 4 garlic cloves finely diced
  • Handful of fresh coriander finely chopped
  • Salt and pepper to taste

Preparation steps for fitness recipes of Creamy Tomato Pasta:1. Add the penne pasta to a large pot of boiling water (H). Add a pinch of salt to taste. Allow to cook until pasta is soft and tender (refer to pasta packet for cooking time), stirring occasionally. Once pasta is cooked, drain and place under cold running water. Once pasta has cooled put to one side for later use.

2. While the pasta is cooking. Add the olive oil and onions to a non-stick pan (M). Cook and stir occasionally until onions are lightly brown. Add tomatoes, tomato puree, garlic, coriander, sugar, salt and pepper. Stir ingredients together thoroughly. Cover and allow to simmer for 10 minutes (L).

3. While the sauce is simmering, mix the milk powder into the milk in a medium mixing bowl. Then add the crème fraîche, parmesan and cheddar cheese. Mix ingredients together. Add to the simmering sauce and fold ingredients together thoroughly. Simmer for another 10 minutes (L), stirring occasionally, allowing the sauce to mildly thicken.

4. To finish, add the pasta to the simmering creamy tomato sauce, and blend the pasta into the sauce. Allow pasta to heat within the sauce.

Garnish: sprinkle with coarse pepper, finely chopped fresh coriander, and a drizzle of extra virgin olive oil.

Serve immediately with a warm bread roll, a side salad of your choice, and/or a nutrition drink (see “Sports & Recovery Drinks” section).

Nutrition Per portion of this Creamy Tomato Pasta:

(average portion 400g, large pasta bowl)

Energy: 344Kcal; Protein: 17.2g; Carbohydrate: 48.0g (of which natural food sugars: 15.2g, of which added sugars: Trace; Dietary fibre: 4.4g; Fat: 10.4g (of which saturated: 4.8g of which monounsaturated: 3.6g of which polyunsaturated: 2.0g. of which trans-fats: Trace); Sodium: Trace, Salt equivalent: Trace; Water content: 320ml

www.bodyfitnesstip.com – Creamy Tomato Pasta – a Fitness Recipe for loading up the carbs.

7 Minutes Workout for Every Body Taking

This column appears in the May 12 issue of The New York Times Magazine.

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

11 Best Food For Bodybuilding

To get a toned and sculpted body, you need to eat the right kind of food. In this article, we will see what types of foods are best for building the muscles and attain that toned, fit look. Here’s a list of best muscle building foods.

Mutton

An 85-gram, or 3-ounce, serving of roasted mutton contains 199 calories and no carbohydrates. Mutton provides 28 grams of protein, or 56 percent of the daily value, in each 3-ounce serving. Protein is essential for maintaining your muscle mass and building a strong immune system and this is why mutton is the perfect muscle building food.

An added advantage is that it contains Vitamin B-12 which is an essential nutrient for producing healthy red blood cells, according to the Linus Pauling Institute Micronutrient Information Center. A three-ounce portion of cooked mutton supplies 3.8 micrograms of vitamin B-12, or 32 percent of the daily value.

Eggs

Eggs

Eggs provide 155 calories (kcal) of food energy and 12.6 g of protein in a 100 gram serving. Eggs (boiled) supply several vitamins and minerals as significant amounts of the Daily Value (DV), including vitamin A (19% DV), riboflavin (42% DV), pantothenic acid (28% DV), vitamin B12 (46% DV), choline (60% DV), phosphorus (25% DV), zinc (11% DV) and vitamin D (15% DV). Cooked eggs are easier to digest.

Eating eggs is a great way to build muscle and this can help you to get a good muscle tone.

Bananas

Banana

Bananas are rich in sucrose, fructose and glucose. They provide a lot of energy for the workout and ensure that the fuel for the workout is optimal. Bananas are great for increasing the stamina to exercise and make for a good pre-workout snack.

Brown Rice

Brown Rice

Brown rice is part of any bodybuilder’s diet. This complex carbohydrate provides the perfect nutrients for muscle building. Brown rice can be combined with many foods and it helps in attaining good muscle tone.

Apple

Apple

When your diet is unbalanced, you stand to lose muscle and bone through metabolic acidosis, a situation in which the body retains more acid than it excretes. To regulate the potential catabolic effects of an unbalanced high-protein diet, you can consume fruits and veggies. Apple have ability to help maintain muscle and bone.

Greek  Yogurt

Greek  Yogurt

Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt; the resulting concentrated product has twice the protein. Just check the ingredient list before you buy, though, as some companies like to cut corners by adding thickeners and gelling agents, such as pectin, in an effort to give inferior products that classic Greek yogurt taste and texture. The straining process used to create Greek yogurt results in a higher concentration of casein, a slower-digesting milk protein that provides the body with a steady increase in blood amino-acid levels.

A 2012 study published in Medicine and Science in Sports & Exercise showed that consuming casein before going to sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22% increase in protein synthesis. Depending on your calorie needs, you can use full- or reduced-fat Greek yogurt as part of your muscle-building efforts—but always reach for the plain version and avoid those with added fruit and sugar.

Kiwi

Kiwi

You may not believe it, but a dessert may be the way to reduce bloating after a large protein meal. Scientists say that eating a kiwi fruit after a large meal of meat can help you avoid that “bloated feeling” and discomfort you get when you go overboard with the calories.The studies suggest that eating even a single kiwi fruit can help people digest proteins in red meat, fish, chicken and even dairy.

Cottage Cheese

One fair sized cup of cottage cheese contains about 28 grams of protein. Cottage cheese is ideal for muscle building. It also contains high amount of casein protein which provides sustained protein release over a period of time.

Orange

Orange

Fruits, such as oranges, make an excellent addition to your pre-workout meal. Now that you have a slower digesting carb source (as outlined above), it is also beneficial to have a small but sufficient source of fast-digesting carbs to kick-start your workout.

Oranges provide this type of quick energy source. That’s why you always hear bodybuilders talking about eating or sucking on oranges before a workout.

Aside from providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also excellent options if oranges are not to your liking.

Mango

Mango

Mango is called the king of fruits not just for its taste and super flashy yellow colour, but also for the array of health benefits it offers. We give you 15 healthy reasons why you should stock up on mangoes this summer.

Antioxidants like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat present in mango protect the body against colon, breast, leukemia and prostate cancers.

Mango has high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels.

According to natural health school.com , mango is rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.

Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.

Mango contains enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination.

Dates and Prunes

Dates and Prunes

Dates and prunes are good snacks for bodybuilding because it has good amount of proteins to feed your muscle, it contains no fat, it increases the platelet count to fight antibodies, it helps regulate blood sugar to avoid cramps and unwanted contractions, and it contains enough dietary fiber to burn fats and to help in muscle growth.