Archive | October, 2013

Winter Hydration

30 Oct

During fall and winter we do not have as many cues for hydration. When the temperature drops we do not sweat as much or feel thirsty as often compared to when it is warm. We also lose more water due to respiratory fluid loss through breathing. When exercising our bodies are working hard and sweat evaporates quickly in cold dry air. All of these factors make it easy for someone to become dehydrated.


Tips for staying hydrated this winter:

  • Carry a refillable water bottle with you
  • Avoid caffeine and alcohol-which act as diuretics
  • Drink warm beverages-warm lemon water or herbal tea will also help keep you warm
  • Drink water before, during, and after exercise-dehydration can negatively effect performance
    • Depending on the activity have a sports drink to replace electrolytes
  • Monitor the quantity and color of you urine
  • Good fluid sources include water, sports drinks, soups, fruits and vegetables (whole or juiced)

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Seasonal Eating

16 Oct

In recent years there has been more emphasis on eating locally grown produce and the concept of farm to table eating. A central idea within these concepts is seasonal eating. Seasonal eating is eating foods that are in season, harvested at their peak.

When you eat foods that are currently in season you get more nutrients compared to eating foods that are out of season. This is because the foods are picked when they are at their peak.  Foods that are made available in their off season have less nutritional value because they are picked before they ripen so they can be shipped without spoiling. Eating foods at their peak also means more flavor! Seasonal eating also impacts the environment. Shipping foods long distances creates more fuel emissions. Food that is grown locally or regionally does not have to travel as far to get to you, with fewer emissions. Finally each season brings different fruits and vegetables to choose from adding variety to your diet.

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What is in season for fall?

Apples Artichoke
Asian Pear Asparagus
Avocado Beets
Broccoli Brussels Sprouts
Cabbage Carrots
Cauliflower Celery
Chard Cherimoyas
Collards Corn
Cucumber Dates
Eggplant Figs
Grapes Grapefruit
Green Beans Ginger
Guava Kale
Kiwi Kohlrabi
Leeks Lemons
Mushrooms Mustard Greens
Okra Onions
Ranges Passion Fruit
Peppers Persimmons
Pineapple Pomegranates
Potatoes Raspberries
Sapote Spinach
Squash-Summer and Winter varieties Tomatillos
Turnips Yams

Flu Season

8 Oct

Fall has arrived and with it comes cold and flu season. We all have certain ways to help cure ourselves when we are sick. It can be anything from a specific kind of cough drop, soup, or tea  to something your mom used to do or make for you as a kid. In addition to those things I have this home remedy. I make it whenever I feel that icky tickle in my throat.

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8oz Warm Water
1 tablespoon Apple Cider Vinegar
1 teaspoon Cayenne Pepper
1 small Lemon, juiced
4 drops Oil of Oregano
1 tablespoon Honey (optional-I only add this if my throat is in terrible pain)

Why this combination?

-Apple cider vinegar promotes nasal drainage and soothes a sore throat.

-Cayenne pepper has anti inflammatory properties, helps to clear congestion, and contains vitamin A.

-Lemon juice also soothes a sore throat and contains vitamin C.

-Oil of oregano has antibacterial properties and contains zinc, magnesium, iron, calcium, potassium, manganese, niacin, vitamin C, and vitamin E.

-Honey is known to be antimicrobial and soothes a sore throat.

Try this the next time you feel that tickle in your throat and let me know what you think.




3 Oct

Interval training has multiple functions depending on what you are trying to accomplish, such as improving V02 max, speed, or increasing energy expenditure. Interval training is a combination of intense and moderate periods of exercise. By utilizing High Intensity Interval Training (HIIT) someone can improve glucose metabolism and fat burning, HIIT is also great for performing large amounts of exercise in a short period of time.

The rational behind this is that you are engaging in aerobic and anaerobic exercise, recruiting both fast and slow twitch muscle fibers. This causes muscles to adapt by enhancing fat oxidation and improving glucose tolerance.

Things to consider when planning a HIIT session:

  • Length of the work interval (distance to be covered during the work effort)
  • Intensity of the effort (monitor using heart rate)
  • Duration of the rest interval (should be at least as long as the work interval)
  • Number of interval sets (the number of work efforts performed as a unit)
  • The number of work repetitions (the number of work intervals with in one set i.e. 3 x 400 meters is one set and you do this 5 times)

Do a 10 second heart rate count upon completion of the work interval. 10 second heart rate count x 6 = heart rate/minute. During interval training heart rate should reach 85-100% maximal heart rate. Also heart rate should drop about 120 beats/min near the end of the rest interval.

In untrained athletes it is best to start with a work:rest ratio of 1:3 or 1:2 and work your way up to 1:1.

Sample treadmill workout using 1:2 ratio

Warm up: 10 minute jog

Work interval 30 seconds-fast paced run/sprint

Rest interval 1 minute-moderate to fast paced walk

That represents 1 set. Repeat this 10-15 more times, 11-16 total repetitions.

Cool down 5 minute jog/walk

HIIT is a great way to burn calories and increase your athletic performance.  Add it to your routine 2 days/wk, start slow and work your way up to 1:1 ratio.

HIIT can be done in the gym or outside; you can swim, bike, run, lift weights, or circuit train and incorporate HIIT principles to achieve your desired results.

*Remember to refuel with complex carbohydrates and protein to replenish and repair those hard working muscles!

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