Rule of thumb ~ Stay on a Hydration schedule throughout exercise ~ Consume 30 - 60grams of Carbohydrates which include Sodium for each hour of exercise.
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| Most sports drinks contain carbohydrates and sodium. Check their nutrition labels. |
Thursday, October 27, 2011
Sports Hydration
Most of us know that we cannot live without water. It is true that this is one of the most critical nutrients for regulation of body temperature, digestion, and transportation of nutrients. During exercise or athletic events we must stay properly hydrated or our performance will suffer. Most of us know that we do not want to become dehydrated. Keep in mind that thirst is not a reliable indicator for hydration because when you feel thirsty it likely means you are already becoming dehydrated. Dehydration can quickly lead to heat exhaustion or heat stroke. This is simple enough to understand but more importantly we should know what else happens to our bodies as we exercise and that water alone may not be enough. As we sweat we lose sodium, potassium and chloride which are three major electrolytes. If we don't replace those electrolytes especially the salt during our workouts and only drink water it can lead to hyperhydration which can cause hyponatremia (hypo=low, natr=sodium, emia=blood). This could cause fluid retention on the brain, a cerebral edema. This is most important for endurance athletes as we may be sweating for long periods of time. For these sports you want to be sure to hydrate with water and something that contains sodium as well as glucose to keep your muscle glycogen stores in check. Most sports drinks contain sodium and glucose which should be something you look for when purchasing these. Nutritionally speaking it seems odd to promote salt and sugar beings we are always hearing that we should avoid these two things. However, the sodium (salt) helps our fluid balance and the glucose (sugar) gives our bodies the simple carbohydrates that we need to maintain energy.
Rule of thumb ~ Stay on a Hydration schedule throughout exercise ~ Consume 30 - 60grams of Carbohydrates which include Sodium for each hour of exercise.
Rule of thumb ~ Stay on a Hydration schedule throughout exercise ~ Consume 30 - 60grams of Carbohydrates which include Sodium for each hour of exercise.
Sunday, October 23, 2011
Body Dysmorphia
During some recent studying on body image and eating disorders I came to a conclusion about our society. Most of us are in some way affected with a negative perception of our body image. Sad, but true, our media has made us lose perception of what real beauty is. Also, nutritious food availability is in a serious crisis. In many cases this has led us down a path to an eating disorder. I am one of those people. For those of you that know me may never believe that I have an eating disorder, but when you eat to fulfill an emotion you are not eating for the right reasons. No, I am not anorexic, and I am not bulimic, but I eat to fulfill an emotion and then I feel guilty about my indulgence so I go try to exercise it off. This could be considered to some as the beginning stages of an exercise bulimic. Awareness is half the battle and trying to figure out my trigger behaviors has been helpful for me to eat for the right reason, which is to fill my body with nutrients. So, I have to be careful and remind myself why I eat and why I need to exercise, and do both in a healthy manner.
To become self aware of your own body perception you must begin to view yourself as a beautiful and worthy person on the inside and out. Eliminate negative self talk and replace it with positive. I have had to do silly things such as saying:
To become self aware of your own body perception you must begin to view yourself as a beautiful and worthy person on the inside and out. Eliminate negative self talk and replace it with positive. I have had to do silly things such as saying:
"Today I am going to eat fish so that my blood lipids will be happy. I refuse to pollute them with greasy foods. Today I have beautiful blood vessels!"I know that may sound laughable and ridiculous, but when you remind yourself of why you eat and why you are worthy and beautiful, you can really start to live a life in which you feel better and treat yourself healthier, emotionally and physically. Also, in the beginning, I really had to start deep inside, with my blood vessels because I had trouble looking in the mirror and saying nice things about my exterior. Try it, you just may find out that you truly are a beautiful and amazing person!
Thursday, October 13, 2011
Half Marathon Devotion
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| Oktoberfest Half Marathon ~ Cathy and I after the race ~ A great run, because each mile gave me a new positive mental focus! |
Wednesday, October 12, 2011
Our Perception of Beauty is Distorted
Every day we are surrounded by advertisements that remind us how beautiful we think we should look, and when we don't quite meet these standards of a typical Victoria Secret model (for example) we end up feeling unacceptable. Take a look at the progress of this model from normal every day beauty....... http://www.youtube.com/watch?v=iYhCn0jf46U
This is what we compare ourselves to everyday. Although the model is beautiful, I think we could all agree that not even she looks as beautiful in every day life as the makeup and photo editing makes her out to be.
Embrace your own beauty each and every day!
This is what we compare ourselves to everyday. Although the model is beautiful, I think we could all agree that not even she looks as beautiful in every day life as the makeup and photo editing makes her out to be.
Embrace your own beauty each and every day!
Thursday, October 6, 2011
Butternut Squash and Apple Crumble
Butternut Squash's Sweetness is Good for Dessert
Sometimes it impossible to go without all the dessert temptations during fall and winter. Don't deny your temptations, try a dessert that offer some sort of nutritional benefits such as this one below that uses butternut squash and apples. Other healthy ideas: experiment with the recipe using less sugar, or sugar alternatives. Also, try it with whole wheat flour or your preferred healthy flour substitute.
By Alison Ladman, Associated PressThe natural sweetness of butternut squash makes it a wonderfully versatile ingredient.
This spiced and baked dish, for example, can be served as a sweet side alongside a roast and the traditional fixings or topped with ice cream for a delicious (and ever so slightly virtuous) dessert. Feel free to substitute any nuts you prefer, or leave them out entirely.
For the filling:
3 tablespoons brown sugar
1 tablespoon cornstarch
Pinch salt
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 butternut squash (about 2 pounds), peeled, seeded and cut into 1-inch chunks
3 baking apples (such as Granny Smith), peeled, cored and cut into small chunks
For the topping:
1 cup all-purpose flour
1/2 cup granulated sugar
1/2 teaspoon cinnamon
Pinch salt
5 tablespoons butter, cold
1/2 cup pecans
Heat the oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray.
To make the filling, in a small bowl mix together the brown sugar, cornstarch, salt, cinnamon and nutmeg. Set aside.
Bring a large pot of water to a boil. Add the squash and cook for 5 to 6 minutes, or until just tender. Drain thoroughly. In a large bowl, mix the squash and apples. Add the brown sugar mixture, toss well, then transfer everything to the prepared baking dish.
To make the topping, in a food processor combine the flour, sugar, cinnamon and salt. Add the butter and pulse just until the mixture resembles coarse crumbs. Add the pecans and pulse to chop and combine. Sprinkle the topping evenly over the apples and squash. Bake for 45 minutes, or until the squash and apples are tender.
Makes 8 servings. Per serving: 310 calories; 120 calories from fat (35 percent of total calories); 13 g fat (5 g saturated; 0 g trans fats); 20 mg cholesterol; 51 g carbohydrate; 4 g protein; 5 g fiber; 70 mg sodium.
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