Monthly Archives: July 2012

31 07, 2012

Food for a good night sleep

July 31st, 2012|Nutrition|Comments Off on Food for a good night sleep

Unfortunately, most of you believe that you should never eat before bed or after 8pm etc.

True you shouldn’t eat a large meal right before going to sleep but not because it will cause you to gain weight. The two reasons to not eat a large meal before settling into sleep are:

1. if you have reflux (heartburn) it is exasperated by laying down.

2. having a large meal will result in the body having to digest and keep you awake tossing and turning.

However, a light snack (150 calories or less) with the right mix of ingredients can help you get a better night rests. Among the best natural sedatives is tryptophan, one of the ingredients necessary for the body to make serotonin, a brain chemical that helps you feel calm and drowsy. The trick is to combine tryptophan-containing foods like turkey, milk, cheese, and eggs with carbohydrates, which help transport tryptophan into the brain, where it can make you sleepy. A plain rice cake (those are your carbs) with some low-fat cheese (that’s your tryptophan source) is the perfect sleep-inducing snack.

Getting a good nights sleep is very important for a healthy weight. If our body doesn’t receive energy from rest…. where do you think it wants to get the energy from? Food.

31 07, 2012

August Hybrid back to "BASIC TRAINING"

July 31st, 2012|Events, Hybrid|Comments Off on August Hybrid back to "BASIC TRAINING"

Click here to see NutriFormance August Hybrid

24 07, 2012

Snack Smart

July 24th, 2012|Nutrition|Comments Off on Snack Smart

Increasing your exercise or starting an exercise program can often make us hungrier. If you are tyring to lose weight or increase performance that can be frustrating. Healthy and well-timed snacks are the key.

Enjoy a carbohydrate–rich snack that offers up some protein within an hour before starting training or exercise and within 30 minutes after training or exercise (if lasts 1 hour).

Try a banana and a serving of string cheese, apple slices topped with nut butter, whole–grain cereal with skim milk, a bowl of hearty vegetable soup, or a Greek yogurt and blueberries.

17 07, 2012

Minimize post workout/training soreness

July 17th, 2012|Endurance, Nutrition|Comments Off on Minimize post workout/training soreness

There are anti-inflammatory foods to help reduce post workout/training soreness

These foods possess properties that help reduce inflammation and soreness:
•salmon, sardines, walnuts, and ground flaxseed (all great sources of omega 3’s)
•broccoli, Brussels sprouts, bell pepper, and citrus fruits (which all contain vitamin C)
•sweet potato, carrots, pumpkin,spinach, and kale (all sources of carotenoids)
•berries, cherries, and purple/red grapes (rich in anthocyanins)
•apples, onions, tomatoes, deep colored lettuce, and apricots (sources of quercetin)
•grated ginger, which you can try adding to stir-fries, curries, soups, and sautéed vegetables

12 07, 2012

Diets can lead to Eating Disorders

July 12th, 2012|Nutrition|Comments Off on Diets can lead to Eating Disorders

Review of some statistcis from Eating Disorders Awareness and Prevention:

Over one-half of teenage girls and nearly one-third of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking cigarettes, vomiting, and taking laxatives (Neumark-Sztainer,2005).

Girls who diet frequently are 12 times as likely to binge as girls who don’t diet (Neumark-Sztainer, 2005).

42% of 1st-3rd grade girls want to be thinner (Collins, 1991).

81% of 10 year olds are afraid of being fat (Mellin et al., 1991).

The average American woman is 5’4” tall and weighs 140 pounds. The average American model is 5’11” tall and weighs 117 pounds.

Most fashion models are thinner than 98% of American women (Smolak, 1996).

46% of 9-11 year-olds are “sometimes” or “very often” on diets, and 82% of their families are “sometimes” or “very often” on diets (Gustafson-Larson & Terry, 1992).

91% of women recently surveyed on a college campus had attempted to control their weight through dieting,

22% dieted “often” or “always” (Kurth et al., 1995).

95% of all dieters will regain their lost weight in 1-5 years (Grodstein, et al., 1996).

35% of “normal dieters” progress to pathological dieting. Of those, 20-25% progress to partial or full syndrome eating disorders (Shisslak & Crago, 1995).

25% of American men and 45% of American women are on a diet on any given day (Smolak, 1996).

Americans spend over $40 billion on dieting and diet-related products each year (Smolak, 1996).

Invest in yourself not a DIET!