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Recovering from Hard Exercise – How to Refuel
What’s best to eat for recovery after a hard workout? That’s what marathoners, body builders, and fitness exercisers alike want to know. They read ads for commercial recovery foods, tout the benefits of a proprietary formula, or emphasize immediate consumption the minute you stop exercising. While these ads offer an element of truth, consumers beware: Engineered recovery foods are not more effective than standard foods. The purpose of this article is to educate you, a hungry athlete, about how to choose an optimal recovery diet.
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A Better Way to Watch TV
Watching TV and playing video games has long been named as one of the culprits for our national obesity crisis. The average American stays glued to the tube between four to six hours daily. Parents may complain about the almost addictive attitude their kids have towards video games, but adults surfing channels are no different.
Now there is a new generation of computer games that encourages players to get of the couch and become more active.
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Embrace the “ESPN” in You
As a resident of Arlington, TX, where the Super Bowl was recently played, I watched like millions of other fans, the gigantic flurry of visitors, and ESPN set-up that descended on our mid-size city that week, in spite of the bad weather we experienced. I wouldn’t be a very good health care professional if I hadn’t asked myself, how many of the people who came here as spectators of the game, actually exercise themselves?
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Gluten-Free Diets
Gluten-free seems to be the latest nutrition buzzword. Gluten is a protein in wheat, rye and barley that must be avoided by people with celiac disease, an inherited autoimmune disorder. Symptoms of celiac vary greatly and can range from digestive problems (diarrhea, constipation, bloating, gas) to serious health problems such as anemia, stress fractures, infertility in both men and women, migraine headaches, canker sores, easy bruising of the skin, swelling of the hands and feet, and bone/joint pain.
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2011 Sports Nutrition News from the American College of Sports Medicine
The American College of Sports Medicine (ACSM) is the world’s largest organization of sports medicine and exercise science professionals. At ACSM’s annual meeting in Denver, May 31-June 4, 2011, over 6,000 exercise scientists, sports dietitians, physicians and other health professionals gathered to share their research. Here are a few of the nutrition highlights.
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Be a Mover and Shaker
As humans, we are designed to move. Look at yourself in the mirror. You have two strong legs, three layers of core muscles wrapping around your middle to stabilize your pelvis and the largest muscle in your body, your buttocks, designed specifically to move you forward. There is a reason why your buttocks cover your backside – and it’s not to provide you with a cushion to sit on.
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Reasons to Be Cheerful!
78 percent of people over 50 say they are empowered with the knowledge that exercise is the key to healthy aging. Yet fewer than 30 percent of all Americans invest a minimum of 30 minutes a day in their physical health. Why this disconnect? We are surrounded by advertisements that sell us every imaginable potion, lotion, pill or surgery to augment the superficial veneer of youthfulness. But the only thing that comes close to preserving true youthfulness is free. It’s exercise.
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Winter Nutrition: Fueling for Cold Weather Exercise
Whether you are a professional athlete or just like to exercise outdoors all year round, you want to pay careful attention to your diet during the cold months. Otherwise, lack of food and fluids can take the fun out of your activities. These tips can help you fuel wisely for cold weather workouts.
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Healthy, Vital, Active, Joyful
Healthy, vital, active, joyful – these are not typically words associated with aging. And yet, an entire generation of healthy, vital, active and joyful people is changing the very paradigm of aging in this country.
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Water – A Wonderful Performance Enhancer
When a star U Conn basketball player took the advice of his sports nutritionist, Nancy Rodriguez, RD, and started drinking enough water to consistently void a light-colored urine, he was amazed at how much better he felt all day. Unfortunately, too many athletes and exercise enthusiasts overlook the power of this essential nutrient.
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Making America’s Cities More Walkable – The Benefits Are Endless
Walkability is more and more considered as an important factor for the quality of urban life. Demand for safe walkways and pedestrian zones is growing. But still changes start mostly from the bottom up.
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Better Than Your Mother’s Workout DVD?
The so-called “active video games” that run on Microsoft’s Xbox or Nintendo Wii were supposed to make a big difference in the way people, especially kids, exercise at home and, hopefully, lose weight and get back in shape. That hasn’t happened yet, at least not on a large scale, according to researchers who studied the impact of these relatively recent innovations on children’s health.
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Seven Tips to Fuel Young Athletes
What kind of food do you pack for your little athlete to eat when he or she is competing? Parents often ask for my suggestions, whether it’s for a short event or an all day competition. The most important thing to keep in mind is this: Snacks are fuel, not treats, not rewards. They provide an energy source your child can draw on. Therefore, you want this to be “premium” fuel – not low-octane.
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Dark Chocolate – A Health Food?
Chocolate, is it a bad food, an addictive drug, an instigator of dietary disasters? Or is it a health food, dieter’s weight loss aid, and effective recovery food when you’re tired or hungry? I vote for the latter! Personally and professionally, I like to think of chocolate (in moderation, of course) as one of life’s pleasures. Here is some research that might be of interest to people who love chocolate.
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Mid-Day Workouts Can Give You a Much Needed Energy Boost
Lack of time is the number one reason why Americans say they don’t exercise enough. Long commutes, stressful jobs, household chores and family commitments make it almost impossible to squeeze in even a minimal amount of daily physical activity. No matter how you feel the need for it, there never seem to be enough hours in the day to take care of your physical fitness. If you are neither an early riser nor a night owl, you may consider a mid-day workout schedule.
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Related Articles:
- No Healthy Lifestyle Can Do Without…
- Week Two: A Healthy Lifestyle Is First of All a Matter of Awareness
- Winter Nutrition: Fueling for Cold Weather Exercise
- Following a Heart-Healthy Lifestyle Can Add Years to Your Life
- Recovering from Hard Exercise – How to Refuel
- Better Than Your Mother’s Workout DVD?
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