Alcohol and Performance

Often people say that alcohol is good for you post workout. Although it may taste extremely good, and the reward for all the hard work is extremely satisfying, I have to wonder if it is really worth the negative impact alcohol is known to play on our bodies. The following are some things to consider before toasting the success of your last workout:


Alcohol and Performance
• Fully rehydrate and refuel post-activity before considering drinking alcohol.
• Maintain social life without compromising practice and performance goals.
• When choosing alcohol, follow the guidelines of moderation: 1-2 drinks per
day for men, 1 drink per day for women. One “drink” equals 12 oz of regular
beer (150 calories), 5 oz wine (100 calories), or 1.5 oz of 80-proof liquor
(100 calories).

Challenges

Alcohol intake:
• Acts as a diuretic by increasing urine volume and interfering with rehydration
• Puts performers at risk for dehydration, heat illness, and muscle cramping
• Suppresses fat use as a fuel during activity
• Interferes with post-activity recovery by delaying carbohydrate repletion and
muscle repair
• Increases the risk for nutrient deficiencies by decreasing vitamin and
mineral absorption
• Adds calories and acts as an appetite stimulant which can result in increased
calories consumed
• Can interfere with sleep patterns by reducing time spent in deep, restful sleep

Don't Worry, Be Happy

Since about 1988, when the words of Bobby McFerrin start dancing through my head I know it has been one of those days and its time to readjust my thinking! A friendly little reminder just in case you forgot the words....

"Here's a little song I wrote, You might want to sing it note for note, Don't worry, Be happy, In every life we have some trouble, When you worry you make it double, Don't worry, Be happy, Don't worry, Be happy now!"......

If you are old enough to remember the quirky little song, I promise you probably will crack a smile at the thought of those words and the snappy little tune to go along with it.

Why bring up Bobby McFerrin and his famous "Don't Worry, Be Happy" song?  Perhaps it was a sweet dear friend that used to sing it to me, that reminds me of childish worries. Those worries I had seemed insurmountable, and at the time, I felt great sadness. Of course I managed to carry on, but it was the encouragement of my friend that showed me that my worries were really nothing at all, and when I stepped away and viewed them from a different perspective they seemed like only a minor speed bump. So, when you hit speed bumps in life, and your worries seem insurmountable, step away, take a look, and find a different way to push on through. The worries may even go away when you look at them differently.

During the holiday season I thought it was appropriate to share these sentiments. At a time when we are supposed to be the most giving and thankful, is one of the most common times to cause stress and worries within families. Put it is perspective and make your own little jingle.... "When your turkey don't get done in time, then you know it's time to make a rhyme, Don't Worry, Be Happy! ..... When your family shows up late, you know its time, don't hesitate, Don't Worry, Be Happy!.... Your children want a pet raccoon, or a simple flight to the moon, ... Grandma keep your dentures in, and lock the dog in its new bin.... you get the gist, now make your own kind of twist and....Don't Worry, Be Happy!

A Runners Heart is in Their Soul

Today I noticed a social network posting of a fellow running buddies picture. It was of her foot after a hundred mile run. Wow! 100 miles! Can you even imagine? I can't, but this is some of the amazing things that normal every day people do when they put their heart and "soul" (yeah, pun intended!) into something they love. Her foot was dirty and blistered with band aids and really was so unattractive. (No offense Betsy, if you happen to read this because I am really proud of you) My first thought was....our feet really do tell the entire story of our mileage and what we must endure physically and emotionally to get to our goal. This is a true sign of the capabilities of our inner competitive drive, and how our will to carry on no matter how tough the path, is very achievable!

I Am Possible

Omega 3 and Water - Good for your Skin

As the cold weather approaches I can feel it the most in my skin. My skin suddenly feels dry, itchy and flaky. Yuck! When it is colder we don't often feel as thirsty, but our body is working just as hard to keep ourselves warm as it did in the summer to keep us cool. This equates to using our water stores, causing dehydration, which is one reason for dry skin. I have to remind myself to drink plenty of water this time of year! Also, we often hear about the benefits of Omega 3 in our diet but not always the benefit it plays in keeping our skin healthy. Omega 3 plays a significant role in reducing inflammation in our bodies, this is also beneficial to the skin. Fish oils, or Omega 3 have polyunsaturated fats which help replenish fats lost in our skin which causes dryness or excessive flaking. Omega 3 can play a positive role in improving eczema, dermatitis and psoriasis.

To beat the dry skin in winter, drink plenty of water and eat lots of fish!

Spicy/Creamy Tomato soup with Yukon Gold potatoes, Sweet potatoes, Carrots, Celery, Cilantro and Smoked Salmon. A great way to re-hydrate and get your Omega 3's YUM!

Winter Squash with Cranberries

With all the rain and wind today I thought we needed a meal that tasted like fall. Salmon (full of Omega 3) as our main dish, a green salad, and this acorn squash turned out to be a delightful side dish. The squash was baked in the oven and then filled with cranberries and a hint of cinnamon and sugar. Simple, healthy and delicious!
Squash is full of betacarotenes, a good source of vitamins B1 and C, folic acid, fiber and potassium. Winter squashes are a good source of vitamin B6 and niacin. Cranberries, the forgotten fruit are full of vitamin C, phytonutrients and beneficial antioxidants.

Nutrition for Teenagers

Ever notice that your teenage kids are almost unbearable to speak to after school? I used to think they had sprouted three heads during the school day, and attributed their cranky behavior to hormones and being tired from all their hard work at school. I knew I didn't want to talk to them until they had eaten something which is exactly what the problem was, they needed food. The truth was, they were tired from low blood sugar and their energy was zapped. Hypoglycemic behavior is not fun to be around and schools could benefit with better learning behaviors if they would encourage healthy snacking throughout the day. Remember the good old days in elementary school when there would be snack time. This is just as important if not more-so for growing teenage bodies.
Sneak a snack in your teenagers back pack each and every day.
SNACK IDEAS:
Fruit, Pretzels, Nuts or Trail Mix, Granola Bars, Juice, Fig Newtons, Ginger Snaps, Chocolate or Yogurt Covered Raisins, Crackers with Peanut Butter, and they should always carry Water.