Nutrition Tip of the Month

May 2014: Post-Workout Eating Habits

For the first 30 minutes after a workout, your body is still ready to exercise and is not ready to begin repairing yet. Hold off on eating at this time.

30 minutes post workout, your muscles begin to relax and begin to repair themselves. This is when one should consume protein to aid in the muscle rebuilding process. This is the primetime rebuilding period and you will maximize the benefits of the protein your body is taking in.

2-3 hours post workout, you will want to eat a regular meal (with protein in it) to continue aiding in the muscle rebuilding process. Do not eat sweets at this time.

If you can eat properly after a workout and stay away from 'treats', your results will come faster than you expect.

April 2014: Do Not Skip Meals

Sometimes people think that you can lose weight by skipping meals. Reasons why you should never skip meals.

  1. When meals are skipped the body begins to go into starvation mode.
  2. The stomach and the digestion process will begin to slow down the longer that you wait to eat between meals.
  3. Food does not metabolize as rapidly, and the next time you eat, your body will not metabolize the food as well as before.
  4. If you happen to do this for days or quite often, you may gain some stomach problems along with pains.
  5. For the best results for great metabolism and function of your stomach, eat small snacks or meals throughout the day often. Don't skip meals unless you have to.

March 2014: Hydration of the Body

Let's talk about the importance hydrating our bodies for exercise.

  1. Our bodies are made of 65%-70% water. And our bodies need that water to properly function during the day.
  2. You lose water when you sweat, or when you spit, or when you blow your nose or you sneeze. Plan to dink about 1/2 your body weight in ounces of water each day.
  3. If you try working out and do not drink any water, you'll feel less energetic, get lots of cramps in your abdomen, and have no energy.

October 2013: Snacking Smart

  1. Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge by finding something active to do, such as riding a bike or going for a walk/run.
  2. Keep portions in mind! Try to have snacks around the house that are single portion packaged, such as yogurt. Snacking from a multiple serving package can often lead to over-eating.
  3. Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.

September 2013: Benefits of Fresh Fruit

  1. Fruits provide the body with a natural digestive tract boost. Fruit contains roughage and fiber which assist in getting rid of the waste in the body.
  2. Fruit assists in the protection of illnesses. Fruit contains many vitamins, such as A, C, and E, which your body needs to remain healthy.
  3. Fruit contains agents that may assist in slowing down some effects of the aging process. The pigmentation in some fruits assists with this process.

August 2013: Importance of Drinking Enough Water

Why is it important to drink enough water?

  1. Water keeps every part of your body working properly.
  2. You lose water throughout the day-through your breath, sweat, urine, and bowel movements. If you live in a hot climate, you lose even more fluid.
  3. You need to replace this lost fluid to stay healthy. If you don’t get enough water, you could become dehydrated.

Do you have to drink only water to stay hydrated?

  1. All liquids help you stay hydrated. Water is usually the best choice, because it’s free (if you’re drinking tap water) and has no sugar or calories.
  2. Experts say that it's not true that beverages that have caffeine-such as coffee, tea, and cola drinks-always dehydrate you.
  3. You also get water through vegetables you eat such as lettuce and watermelon.

How much water do you need to drink every day?

  1. It is recommended you drink 6 or 8 glasses of water a day
  2. You may sometimes need to drink more water than usual if you:
    • Exercise intensely, especially in a hot climate.
    • Are sick, such as with the flu, or have a health problem like a urinary tract infection.
    • Are pregnant or breast-feeding.

July 2013: Importance of Vitamin C

Where Do We Already Have It?

  1. Vitamin C is a water soluble and antioxidant vitamin and cannot be stored in the body. It is excreted from our bodies regularly, so you have to supply it all of the time, otherwise you will become Vitamin C deficient which can cause weight loss, fatigue, and depression.
  2. What Does It Do?

  3. It is used for proper function of the human body and helps protect us from pollutants. It helps our bodies fight infections and strengthens our muscles.
  4. Where Do You Get It?

  5. Vitamin C is obtained from vegetables and fruit, especially oranges, watermelon, and tomatoes. Make sure you don't soak fruits or vegetables in water as Vitamin C will be dissolved in the water.

June 2013: Hydration, Hydration, Hydration

Drinking water is always a crucial part of any fitness routine, but as it warms up it is especially important to make sure our bodies are getting enough water to ensure our overall health.

Water intake is not as simple as 8 glasses a day. Health, weight, activity level, and where you live are all factors that go into how much water you should drink a day.

So how do you figure out how much water you should be drinking?

  1. Know your weight, and then multiple it by 2/3. This number is how many fluid ounces you should be drinking every day.
  2. For every 30 minutes you work out add 12 fluid ounces of water
  3. Monitor your water output, if your urine isn’t light yellow or clear increase your water intake.

Don't want to do the calculations? basicTable.html

Weight Ounces of Water Daily
100 pounds 67 ounces
110 pounds 74 ounces
120 pounds 80 ounces
130 pounds 87 ounces
140 pounds 94 ounces
150 pounds 100 ounces
160 pounds 107 ounces
170 pounds 114 ounces
180 pounds 121 ounces
190 pounds 127 ounces
200 pounds 134 ounces
210 pounds 141 ounces
220 pounds 148 ounces
230 pounds 154 ounces
240 pounds 161 ounces
250 pounds 168 ounces

May 2013: Eat To Lower Blood Pressure

About 68 Million people have high blood pressure. High blood pressure can lead to heart attacks, and strokes, which are two leading causes of deaths in the United States. May is high blood pressure education month. Below are eight foods that can help lower blood pressure.

  1. Skim Milk (or 1 percent) – can help lower blood pressure by 3-10% (that adds up to about a 15 percent reduction in risk for cardiovascular disease)
  2. Spinach – try putting spinach leaves on your sandwich to help get more of the potassium, folate, and magnesium spinach has packed in it
  3. Unsalted Sunflower Seeds – packed with magnesium they make for a great snack, just make sure they are unsalted
  4. Beans – beans are an inexpensive additive for your favorite soups, salads and wraps
  5. Baked White Potato – a potassium rich diet helps the body get rid of excess sodium, and potatoes are chalk full of potassium
  6. Bananas – also full of potassium bananas are a great on the go snack
  7. Soybeans – a great snack, and can be sprinkled with a salt substitute (low sodium table salt) to help fill salty cravings
  8. Dark Chocolate – choose dark chocolate made of at least 70 percent cocoa powder, and feel free to indulge in 30 calories worth a day, helping to lower blood pressure without weight gain

April 2013: Foods that Improve Your Running

  1. Almonds- Almonds are a great source of vitamin E, which is an antioxidant most people do not get enough of. Vitamin E helps lower circulating cholesterol levels.
  2. Eggs- Everyone knows that eggs are a great source of protein, but did you know that the reason they are such a great source is because egg protein is the most complete form of protein, meaning it has all the amino acids you need to help promote muscle recovery.
  3. Whole Grain Pasta- Carbo-loading is a time tested method to give your body a boost on race day. Pasta has carbs that are easy to digest which helps your body restock glycogen stores, or in other words help give you more energy.
  4. Dark Chocolate- Did you know chocolate contains antioxidants that can boost heart health? A study found that after two weeks of eating chocolate daily, a team of soccer players had lower blood pressure, and their cholesterol levels.

March 2013: Importance of Fruits

  1. Fruits are a very important part of our everyday diet. They are a source of organic food.
  2. Fruits supply your body with more energy than your sugars and sweets.
  3. Your body absorbs more nutrients, minerals from the fruit do to the fact that they stay in your intestines longer.
  4. Make sure to eat different color fruits as each type of fruit offers different health benefits for your body

February 2013: Importance of Breakfast

  1. Breakfast recharges the brain and body. Efficiency is improved in everything you do when you eat a healthy breakfast.
  2. Skipping breakfast can actually make you struggle to control your weight.
  3. Breakfast skippers will have a harder time fitting very important nutrients into their diet. Vitamins C and D, calcium, iron, and fiber are all big needs that many of our breakfast contain.
  4. Breakfast is a great way to give the body the refueling it needs. Eating breakfast tends to make us all healthier overall and then we are more likely to participate in physical activities — two great ways to help maintain a healthy weight.

January 2013: Food Tips for the New Year

  1. Start Everyday with Breakfast: Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school. Breakfast gets your body and brain going.
  2. Be a Smart Snacker: Snacks are a great way to refuel. Choose snacks from different food groups. If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.
  3. Balance your Food Choices: You don't have to give up foods that you really like that may not be great for you. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods.
  4. Grains, Fruits, and Vegetables – Eat More: These foods give you carbohydrates for energy, plus vitamins, minerals, and fiber. Besides, they taste good!
  5. Foods aren't good or bad: A healthy eating style is like a puzzle with many parts. Each part, or food, is different. Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important.