Posts Tagged ‘Eating’

menI recently read a post by Cynthia Sass in the Huffington Post Healthy Living section on 5 mistakes people make with food and exercise that I thought I would summarize and share.  I have seen these same issues with people who I know.  Fix these missteps and the author feels you can better reap the rewards of all of your hard work.

  • Eating Too Little Fat – It seems like people these days are super fearful of fat.  Despite recommendations to include good fats in diet, people stay clear of any fat, often reaching for fat-free options.  Cutting back on fat too much can lead to fatigue, hunger, irritability, depression, weak immune system, and can increase risk of injury.  It is more of the most important nutrients in your diet.  Even if you are trying to reduce body fat, including good fats in your diet is essential to your health.  Look to add things like almond butter, avocado, or olive oil to get the fats you need.
  • Using A Sports Drink When You Really Don’t Need One – As a rule of thumb, if you are exercising less than 90 minutes in a climate controlled gym, water is all you need.  Sports drinks are for folks that work out for more than 90 minutes in hot or humid conditions.  They are meant to keep you going when you can’t stop to eat.  Sports drinks contain a lot of sugar so unless you are really pushing it, stick to water.
  • Not Eating After A Workout Because You’re Afraid To “Eat Back” What You’ve Burned – You may not want to over eat after a workout but you do need some nutrition to heal the body from wear and tear that you put on your body.  Again, you don’t want to overdo eating after a workout but eat with a goal in mind of delivering nutrients to your body to aid in recovery.
  • Only Eating Protein Post Workout – Protein is only one of the key nutrients for recovery.  You also need your share of healthy fat, whole grains and produce.  These help do things such as replenish nutrients, supply antioxidants, help muscles heal, replete glycogen, and optimize circulation.
  • Doubling Up On Recovery Meals – The author recommends eating something like a natural bar or shake 30 minutes before the end of a tough training or game to start the recovery process.  This has shown to maximize healing.  However, she recommends this for your pro athlete clients.  For the average person this can be overkill if it is followed by a full recovery meal.  As a tip she recommends that if you are going to eat within an hour after leaving the gym, skip the snack and wait for the meal.

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fruitWith the rise in minor digestive disorders many nutritionists contribute this to our modern diet.  It may seem like common sense but the solution to the problem is the same as the culprit.  Instead of eating foods that disrupt the diet, eat foods that aid in digestion.  This article recommends some of the best foods that aid in the digestive process.  http://www.naturaltherapypages.com.au/article/best_foods_for_digestion?utm_source=pulsenews&utm_medium=referral&utm_campaign=Feed%3A+ntpages+%28Articles+from+ntpages.com.au%29

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Growing up, I remember eating all of our family meals together at the dinner table (with the exception of lunch if I was in school).  At the time, I assumed it was to save money and a build stronger family relationship.  We rarely went out to dinner and we never ate our meals in front of the TV.  However, those are not the only benefits of families that dine together at the table.  A new review of 68 previous studies by Rutgers University in New Jersey has found that families who eat together during their meal times are overall healthier.  In the review, researchers looked at studies that measured the frequency and environment of family meals.  They then compared it to the quality of the children’s food consumption and their risk of weight gain.  Family member (especially children) that dined together were less likely to be overweight, they had a lower body mass index, and ate more fruits and vegetables.  Additionally, they were less likely to eat unhealthy foods and experience depression.

I never really thought about all of the benefits from doing something as simple as eating meals together. I have always made this my practice in my adulthood mostly based on habit but now I can truly appreciate all the benefits associated with dining with family.

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Proper nutrition has a significant impact on performance and stamina during exercise.  Depending on the intensity and duration of the activity, energy demands may vary.  When you eat the wrong foods or the wrong amount of foods, your muscles run out of fuel and you become fatigued easily.  When you are fatigued, you’re less able to perform exercise at your optimum performance level.

There are primarily two types of exercise, aerobic and anaerobic.  Both use energy or macronutrients differently.  Aerobic exercise typically refers to long durations of continuous activity such as cycling, jogging, Zumba classes etc.  With this type of exercise, carbohydrates and fats are broken down to provide fuel.  Anaerobic exercise is shorter-duration activities that involve bursts of energy such as sprinting, weight lifting, jumping etc.  The only macronutrient that is broken down as energy is carbohydrates.  Protein is also a macronutrient but it is not normally a source of energy during exercise (<10% of energy burned).  (more…)

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