Monthly Archives: August 2012

28 08, 2012

I'll do it when…..

2017-05-18T19:37:10+00:00 August 28th, 2012|Nutrition|4 Comments

When is right now! Especially when it comes to nutrition. It doesn’t matter how much time has gone by since you have been on a healthy routine, 1 day, 1 week, 1 month doesn’t ruin the ability to get on a healthy routine.

Start slow. Your body loves consistency and it can take up to 4 weeks to establish 1 new behavior into a habit. So don’t try to change a whole meal plan (or “diet” that doesn’t fit your own needs) that is too many behaviors to change at once.

Your goal for this week, pick one goals such as eat something for breakfast within 30 minutes to 1 hour after waking up.

Stick with that goal for 2-4 weeks and then start incorporating eating a well balanced breakfast a lean protein, whole grain and fruit or vegetable.

21 08, 2012

True or False?

2012-08-21T18:20:37+00:00 August 21st, 2012|Nutrition|0 Comments

I should eat much less if I’m injured since I can’t exercise. True or False?

FALSE

Injury is a time to build and repair. Nutrients and energy intake are necessary.
•If you cut calories too low, you may be delaying the healing process. You may need more than you think to provide enough nutrients to repair an injury.
•Protein is key in rebuilding, but recent studies show that adequate energy (calories) intake is more important for protein rebuilding than the actual amount of protein on it’s own. Don’t just have a high protein diet. Make sure you have adequate calorie intake.

Vitamins and minerals to focus on:
•Vitamin C: from of course oranges but also, bell peppers, potatoes, cabbage and broccoli.
•Vitamin A: sweet potatoes, spinach, papaya, bell peppers
•Zinc: Meat, seafood, sunflower seeds, almonds

15 08, 2012

Back to School Breakfasts

2012-08-15T16:29:28+00:00 August 15th, 2012|Nutrition|0 Comments

Back to School! Most parents know that their children need breakfast to give them energy and help them have brain power to get through their day. It is also important to make sure that the breakfast is balanced and healthy.

Unfortunatley, most “kid friendly” breakfast foods that are marketed for children or that grabs their attention in the grocery store aren’t the most balanced. By not having a balance of protein, fat and carbohydrate that good intentioned breakfast energy can fade before they are done with their first class.

Just having a bowl of cereal although quick and easy is not as sustaining as eggs and toast. But, not many of us have the time to make eggs and toast.

Some options that include protein, fat and carbohydrated are:
•Nut or seed butter toast with sliced banana and glass of milk
•Breakfast “milk shake” 1/2 to 1 cup yogurt, with 1/2-1 cup milk and add 1 cup of your favorite frozen fruits and 1T of your favorite nut or seed butter
•Add yogurt or nuts and fruit to their favorite cereal to balance out their cereal breakfast

8 08, 2012

Congratulations to our Athletes!

2012-08-08T20:31:13+00:00 August 8th, 2012|Media, Sports Performance|0 Comments

Congratulations to these Athletic Republic Athletes on a great Summer of training! Good luck this year!

SOCCER
Paige Meggison-Lynn University
Meghan Dolan-Lynn University
Carson Pryor-Loyola University (MD)
Liam Stapleton-Colgate University
Lindsey Oettle-Morehead State
Mackenzie Barringhaus-Bellarmine University
Kelli Moran-University of Evansville
Caroline Brandt-Rockhurst University
Caitlin Winschell-Rockhurst University
Lauren Rein-William Jewell College
Abbey Walter-Eckerd College
Tara Knowlten-University of Nebraska at Kearney
Alexandra Vohs–Mississippi College
Ellen Augsburger-Regis University
Taylor Banholzer-University of Chicago
Lexi Butler-Missouri S&T University
Tracie Geile-Avila University
Stephen Koeller-University of Missouri Kansas City
Brittani Ready-Southwest Baptist University
Katherine Spataro-DePauw University

FIELD HOCKEY
Charlotte Martin-Northwestern University
Hannah Thiemann-Stanford University
Elena Gresick-Johns Hopkins University
Elizabeth Mueller-Georgetown University
Alison Weisenfels-University of Pennsylvania
Hayley Bokern-Bellarmine University
Grace Fisher-DePauw University

FOOTBALL
Brandon Ross-Eastern Illinois University
Lee Nebbitt-Missouri Southern University
Nathan Thorton-Washburn University
Rhyan Henson-Butler University
Ryan Auer-Northwest Missouri State University

BASEBALL
Willie Floros-Spring Hill College
Matt Meadows-Austin Peay University
Amos Shinkle-Colby College

SOFTBALL
Sarah Schneider-Westminster University

7 08, 2012

Post Exercise Nutrition

2017-05-18T19:37:10+00:00 August 7th, 2012|Endurance, Nutrition|0 Comments

True or False:

I should not eat after a workout because I’m trying to train my body to use its own stores.

FALSE

Give the body what it wants and needs – to replace the nutrients lost during the workout with a meal or snack!
•It is vital that you incorporate recovery snacks and/or meals into your routine. Refueling your body after a workout will help you recover quicker and prepare your body for the next workout.
•A quicker recovery will lead to less soreness, more efficient rebuilding and repair of muscles and tissues, and may help to prevent injury.
•More muscle equals a stronger metabolism. If you do not repair your muscles after you break them down during exercise, you may not see much progress!
•Eating after a workout will also keep you from feeling starving later in the day. If you are not giving your body what it needs you may be slowing down your metabolism.