Working out on an empty stomach is not the best choice, but with so many choices, including supplements, decisions become harder to make. It is difficult to know what to eat before a workout and when. What you eat has a large impact on your exercise routine. It may make a difference between an energetic workout or a workout in which you lose energy quick and want to stop. Follow the basic guidelines for fueling your body before workouts.
Early Morning
If you have the ability to workout in the early morning hours, try to eat something small to avoid feeling dizzy and/or having hunger pangs. Make sure you allow enough time to digest the food before you start. Try eating around 200-300 calories snack/meal if you are going to workout within an hour of waking up. Avoid too much fat or protein since these take longer to digest. Suggestions: 2 slices of whole wheat toast, granola bars, dried fruit such as raisins or cranberries or fresh fruit.
Midday
In order to avoid hunger during your noon workout be sure to plan your day and have a snack or eat your meal one to two hours before the workout. Also, target 200 – 400 calories (close to 2 hours = 400 calorie meal/snack) for your consumption. Great options are meal replacement shakes or bars, yogurt, fresh/dried fruit, or even a small bowl of oatmeal. Upon your return from your noon workout, eat a well balanced meal to refuel your body!
After Work
The key in the afternoon is to plan ahead. Two hours before leaving work, eat a small, balanced (60% carb/20% protein/20% fat) meal around 300 – 400 calories. Suggestions: cheese/crackers, cottage cheese and veggies, a whole grain muffin, and/or fruit.
After Exercise
Once you have completed your workout, you need to replenish the nutrients and fuel sources you have just used all day long. Balancing meals 60% carb/20% protein/20% fat works well for many fitness enthusiasts. Correct portion sizes and consistency help to engage the body for optimal performance.
Keep hydrated before/during/after exercise
Your hydration is important before, during and after your workouts. Dehydration may cause headaches, fatigue and cramping. A good rule of thumb is to drink water throughout the day, then have 8- 24 ounces (depending on your body) an hour or two before a workout. Sip water during your workout and drink plenty of liquids after your session.
Monday, February 23, 2009
Wednesday, February 18, 2009
Sodium - A Necessary Evil
Sodium is a necessary evil because we need it in our diets; however, it becomes a problem when consumed too much.
The modern diet is typically low in potassium and high in sodium and chloride, which are generally consumed together as sodium chloride, or table salt. This is a change from diets of prehistoric hunter-gatherers, which consisted of plant foods such as nuts, berries, roots and greens high in potassium and low in salt. Most of this change is due to the use of salt as a food additive. In addition, salt is used as a preservative and of course to add flavor.
Most of the salt in America is found in processed foods. Only 10% is found naturally in food, 15% is added in cooking or at the table and 75% is added during processing and manufacturing. Other forms of sodium seen on food labels are: sodium bicarbonate, sodium citrate, and sodium glutamate, which are food additives and contribute to the total sodium content.
Sodium is necessary in our bodies. It is important for the conduction of nerve impulses and for muscle contraction. It is on a deep cellular level that sodium is working for you. This is not just for exercise, but also for everyday movement.
The reason sodium chloride or table salt is evil is because as stated it can be found in many processed foods and is usually a culprit for hypertension or high blood pressure. In addition, salt creates water retention in women, especially around the time that nature provides its monthly gift. Of course, this is usually the time when sweets or salty foods are craved.
Be mindful of the sodium content of the foods you eat. The recommended intake is less than 2400mg a day. When you check food labels, see what the content is for a serving to keep the consumption at a modified level. The best bet is to try to consume as many plant foods like our prehistoric ancestors. Nuts, berries, roots and greens and stay away from processed foods.
The modern diet is typically low in potassium and high in sodium and chloride, which are generally consumed together as sodium chloride, or table salt. This is a change from diets of prehistoric hunter-gatherers, which consisted of plant foods such as nuts, berries, roots and greens high in potassium and low in salt. Most of this change is due to the use of salt as a food additive. In addition, salt is used as a preservative and of course to add flavor.
Most of the salt in America is found in processed foods. Only 10% is found naturally in food, 15% is added in cooking or at the table and 75% is added during processing and manufacturing. Other forms of sodium seen on food labels are: sodium bicarbonate, sodium citrate, and sodium glutamate, which are food additives and contribute to the total sodium content.
Sodium is necessary in our bodies. It is important for the conduction of nerve impulses and for muscle contraction. It is on a deep cellular level that sodium is working for you. This is not just for exercise, but also for everyday movement.
The reason sodium chloride or table salt is evil is because as stated it can be found in many processed foods and is usually a culprit for hypertension or high blood pressure. In addition, salt creates water retention in women, especially around the time that nature provides its monthly gift. Of course, this is usually the time when sweets or salty foods are craved.
Be mindful of the sodium content of the foods you eat. The recommended intake is less than 2400mg a day. When you check food labels, see what the content is for a serving to keep the consumption at a modified level. The best bet is to try to consume as many plant foods like our prehistoric ancestors. Nuts, berries, roots and greens and stay away from processed foods.
Tuesday, February 10, 2009
Are You Eating Enough Fruits and Vegetables?
We've known for quite some time that fruits and vegetables contain important vitamins, minerals, and other nutrients. Anything naturally grown from the earth is more nutrient dense. Science has more recently established that eating lots of fruits and vegetables can help prevent some life-threatening diseases.
Even more recently, researchers are coming to understand that the key to this advice is the phrase "fruits and vegetables." While a diet high in fruits and vegetables is healthful, that does not mean that taking pills and supplements that contain individual vitamins and minerals in megadoses will do the same thing. I find that when people ask me about supplements, it is out of curiosity fueled by the media or maybe a friend. I say you can receive most of what you need in your diet. If you feel you are deficient in a particular area, ask a doctor to test your blood and tell you what you may be lacking. Start by researching which foods contain that vitamin or mineral and try to consume it. If that route is not successful, then add the supplement.
Fruits and vegetables are a valuable source of fiber. Fiber serves many functions in the body. In particular, it keeps the digestive system running smoothly and may reduce the risk of heart disease and some gastrointestinal problems, and possibly some cancers. In addition, fruits and vegetables are high in beneficial minerals such as potassium, which lowers blood pressure.
A diet rich in fruits and vegetables not only lowers the risk of hypertension, but heart disease and stroke, as well. People who follow such a diet live longer than those who don't. Studies also show that such a diet may reduce the risk of some forms of cancer — probably esophageal, stomach, and lung cancers, according to a review of hundreds of studies by the International Agency for Research on Cancer.
Check out www.mypyramid.gov. This is the United States Department of Agriculture’s site on nutrition. Click on ’Inside the Pyramid’ in the center section. You can find recommended servings sizes and suggested choices for all food groups inclusive of fruits and vegetables. The average daily recommendation for women is 2-2.5 cups of vegetables and 1.5-2 cups of fruit. Men need 3 cups of vegetables and 2 cups of fruit on a daily basis. Here’s to healthy eating!
Even more recently, researchers are coming to understand that the key to this advice is the phrase "fruits and vegetables." While a diet high in fruits and vegetables is healthful, that does not mean that taking pills and supplements that contain individual vitamins and minerals in megadoses will do the same thing. I find that when people ask me about supplements, it is out of curiosity fueled by the media or maybe a friend. I say you can receive most of what you need in your diet. If you feel you are deficient in a particular area, ask a doctor to test your blood and tell you what you may be lacking. Start by researching which foods contain that vitamin or mineral and try to consume it. If that route is not successful, then add the supplement.
Fruits and vegetables are a valuable source of fiber. Fiber serves many functions in the body. In particular, it keeps the digestive system running smoothly and may reduce the risk of heart disease and some gastrointestinal problems, and possibly some cancers. In addition, fruits and vegetables are high in beneficial minerals such as potassium, which lowers blood pressure.
A diet rich in fruits and vegetables not only lowers the risk of hypertension, but heart disease and stroke, as well. People who follow such a diet live longer than those who don't. Studies also show that such a diet may reduce the risk of some forms of cancer — probably esophageal, stomach, and lung cancers, according to a review of hundreds of studies by the International Agency for Research on Cancer.
Check out www.mypyramid.gov. This is the United States Department of Agriculture’s site on nutrition. Click on ’Inside the Pyramid’ in the center section. You can find recommended servings sizes and suggested choices for all food groups inclusive of fruits and vegetables. The average daily recommendation for women is 2-2.5 cups of vegetables and 1.5-2 cups of fruit. Men need 3 cups of vegetables and 2 cups of fruit on a daily basis. Here’s to healthy eating!
Sunday, February 1, 2009
Can You Weigh Yourself Too Much?
The answer is, yes. Whether you are on a weight loss track or not, weighing yourself daily or more than once a day can be sabotaging. Frustration sets in with the movement or non-movement of the scale and it may derail you from a healthy eating regimen you started.
Your weight fluctuates in a day and if you are eating properly, you will be a few pounds heavier in the evening than in the morning. You weigh less in the morning because your stomach should be empty and you may even be a bit dehydrated. However, if you had a meal the night before that was heavy in sodium, you may feel slightly bloated because your body retains water from high sodium intake. Keep in mind, that a woman's menstrual cycle will also add a couple of pounds from water retention. These various scenarios can create frustration if you focus on them too much.
The proper way to keep track of your weight is to weigh yourself once a week, same day, same time, preferably without clothes, but if that is not possible then with lightweight clothes that are similar from week to week. This creates consistency for better accuracy.
Another point that should be made is when you strength train, your weight may not move that much. I have alluded to this in two prior entries, Why You Should Strength Train on 1/11/09 and Dieting Truths on 7/1/08. Pay attention to how you feel physically and how your clothes feel. Your clothes will start to feel looser as you start to lose inches. This should be your ultimate motivation because although you may not see the numbers on the scale changing dramatically, you feel your body changing.
Stay focused on your overall goals, stay active and stay away from the scale but once a week.
Your weight fluctuates in a day and if you are eating properly, you will be a few pounds heavier in the evening than in the morning. You weigh less in the morning because your stomach should be empty and you may even be a bit dehydrated. However, if you had a meal the night before that was heavy in sodium, you may feel slightly bloated because your body retains water from high sodium intake. Keep in mind, that a woman's menstrual cycle will also add a couple of pounds from water retention. These various scenarios can create frustration if you focus on them too much.
The proper way to keep track of your weight is to weigh yourself once a week, same day, same time, preferably without clothes, but if that is not possible then with lightweight clothes that are similar from week to week. This creates consistency for better accuracy.
Another point that should be made is when you strength train, your weight may not move that much. I have alluded to this in two prior entries, Why You Should Strength Train on 1/11/09 and Dieting Truths on 7/1/08. Pay attention to how you feel physically and how your clothes feel. Your clothes will start to feel looser as you start to lose inches. This should be your ultimate motivation because although you may not see the numbers on the scale changing dramatically, you feel your body changing.
Stay focused on your overall goals, stay active and stay away from the scale but once a week.
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