I attended a seminar yesterday led by a colleague of mine on the tenants of ‘Evidence-Based Strengthening and Conditioning’. I work with many clients who seek out the ‘latest and greatest’ in terms of health and fitness techniques so this seminar was a great opportunity for learning. The fitness industry is flooded with misinformation so it was refreshing to hear the perspective of a trained professional with 30 years of experience.
I wrote to you a few weeks back about the upcoming Brain Bowl at the Mayo Clinic. This event was held Thursday and Friday last week. The intent was to share information with older adults about what they can do to help maintain healthy functioning of their brains. It was a great turnout and I was pleased to present nutrition advice to help promote healthy brain aging. I already shared with you some of the positive research about caffeine, but there are a few other nutrition tips you should understand to help keep that noggin of yours fresh.
I work with many clients who state weight loss is not their goal and in fact they are trying their best to maintain their weight. Many of these individuals engage in high-intensity training as their choice for exercise. This type of training, also known as HIT, places incredible demands on the muscles and it is a great way to stay in shape – a shape other than round.
I like to do high-intensity training because I find it quite challenging and it actually feels good – after my heart rate reaches a level where I am no longer hallucinating! All kidding aside, a good nutrition plan is an essential component to productive training. I try to concentrate on five key areas:
It is World Cup time again. Although soccer is not the most popular spectator sport in the United States (that honor goes to the other football), the worldwide passion for soccer is unrivaled.
I thought I would crunch some numbers so you can begin to understand what it takes to fuel the energy needs of these world-class athletes. I have counseled hundreds of athletes through the years so I have had to construct some pretty massive meal plans. However, even if you watch more soccer than you play, you should understand how physical activity impacts nutritional needs.
I am speaking at the annual Brain Bowl sponsored by the City of Jacksonville and the Mayo Clinic next month. Although it sounds like a college football game between several smart people, it actually is an event focused on “Brain Fitness.” I will be sharing nutrition tips that can help you maintain a healthy brain. The exciting part is that much of the information I plan to share involves one of my favorite food groups – caffeine.
Last week I shared information about body composition. With Memorial Day cookouts now behind us, this is a good time to address one item that can have a significant impact on your body composition, and that item is alcohol.
You have probably heard that moderate alcohol consumption can actually impart some health benefits, especially for your heart. Moderate alcohol consumption is defined as two drinks per day for men and one drink per day for women. Anything more than that negates any potential benefits and brings about other, more serious, health risks such as high blood pressure, stroke, liver disease and heart failure.
When you step on a scale, you see just one number – your total weight. If possible, you should try to determine your lean weight, also known as muscle weight, and your fat weight. This is called your body composition. I had my body composition measured recently. I would like to share information with you about the types of measurements available.
You likely saw the reports that were released yesterday that linked pesticide exposure to increased risk of attention-deficit disorder in children. News reports like this give parents reason to pause.
I would like to share with you my perception of this recent news. Scientists have been studying chemicals used in our environment, including our food supply, for several years. Although the pesticide compounds are effective at protecting crops against specific insect damages, they also carry potentially negative consequences. Consider that the pesticides explored in the latest study were originally developed for chemical warfare. Before you proceed to dump out the contents of your vegetable crisper, I want you to also remember that the agricultural pesticides are significantly different in grade and strength. You should also realize that the various news stories about this study were phrased to help grab attention. Don’t believe me? Then look at this snippet from CNN.com:
Warm weather is here so it is time to fire up the grill. Just about everyone has one. I remember reading that three out of four households own a grill. It is pretty easy to identify the one (out of the four) that does not – he is typically the first to arrive at each household cookout in the neighborhood.
Grilling is a quick and easy way to prepare a wide variety of foods. In addition to meats, items from your produce department can also be grilled to help enhance the variety of your menu offerings. The following items usually grill quite well and offer a great flavor:
Tomatoes Onions Bell Peppers
Zucchini Eggplant Portobello Mushrooms
Pineapple Apple Mango
Last week I provided clues about the one nutrient, or “supplement”, that I consider the ultimate performance enhancer. It is not something that you would purchase at a specialty nutrition store nor is it an item that is backed by a substantial marketing campaign. The answer, quite simply, is water.
I reviewed with you some of water’s lesser known functions such as its ability to help maintain acid-base balance in the body as well as its pivotal role in protecting the brain and spinal cord. As for some of its others functions, many of us already know that water helps to maintain body temperature. Water also helps cushion your joints and aids in the delivery of nutrients throughout your body.
