Are you getting enough fat? September 5, 2010
Are you getting your what? Yes that is right …. are you getting enough healthy fat in your diet? Studies have shown that flaxseed oil can prevent build up of plaque in the arteries. Here is a brief article on flaxseed.
Few Facts About HFCS July 13, 2009
Here are a few facts about HFCS (high fructose corn syrup), and why you should stay away from it:
– it is linked to obesity
– it releases the hormone, ghrelin, which tells us to keep eating
– once eaten it is metabolized quicky by the liver and turns into fat
– it is processed
– leads to higher LDL levels
You want to try and avoid HFCS products all together. You are better off grabbing a piece of fruit when you are hungry or a glass of water when you are thirsty. But most of all read any product label before you buy it. You will be surprised where you find HFCS.
If you would like to read more please check out these links below:
Nutrition… Before You Exercise February 17, 2009
Do you often wonder what you should eat before a workout? It isn’t necessarily what you eat before a workout that is so important rather than what you ate the few days prior to working out. It is important to keep your body fueled on an on going basis. Therefore, what you eat just before a workout isn’t as important as what you ate the few days prior to a long run, bike ride or hike, but is still important.
With all that said, there are three levels of intensity:
– High intensity, shorter time; activity usually lasts an hour or less (2-5 mile run, intense workout at the gym, tennis, hockey)
– Moderate intensity, moderate time; any activity that last between 1-3 hours long (half marathon, marathon, intense cycling or hiking)
– Low intensity, longer time; anything that last longer than 3 hours (long walk, bike ride, ironman events)
The most important factor in eating before exercise is to make sure what you are eating is easily digestible.
For a high intensity workout it is best to fuel your body with simple carbohydrate (fruits, dates) because once you eat them they go straight to the liver for immediate energy.
For a moderate workout it is good to fuel your body with about 5% protein, 35% fat and 60% carbohydrate. A good example would be a lara bar and some apple sauce.
For a low intensity workout it is important to be more balanced and eat something that is more along the range of 10% protein, 70% fat and 20% carbohydrates. An example would be 100% whole wheat pancakes with flax seed old and a banana.
As you can see the first thing our body wants during an intense work out is simple carbohydrates and once that is depleted, it moves on to complex carbohydrates.
A lil note on protein:
Some people think protein is good just before a intense work out, but what they don’t know is that too much protein requires more fluid to be metabolized than carbohydrates or fat, therefore, many people suffer from muscle cramping. More so if they aren’t hydrating daily. Protein is also meant for building muscle rather than fueling it.
Keeping hydrated daily will also decrease the amount of stress that is placed on the body, which will allow the body to work harder and perform better and usually requires less recovery time.
Side Note: I usually try to keep these posts short and sweet and this one just got out of hand. I hope it kept your interest and maybe you learned a thing or two. Again, you have to find what works for you, but hopefully you can use this as a mini guideline.