Sports Hydration

Whether you’re running, cycling or boxing, keep these hydration tips in mind:

  • Very important to hydrate pre-race/trip
  • As a body exercises, blood shifts from the digestive tract to muscles changing its ability to absorb nutrients.
  • Begin exercise by drinking water.
    • Drink 6 ounces over 10-15 mins (varies with amount of sweating (more sweat = drink more))
    • This will send a signal to the body that it needs to keep blood in the digestive tract (aka. maintains gastric volume and increases emptying rate)
    • Important to keep things moving because you can’t access energy-giving nutrients until they leave the stomach (emptying rate must be maintained).
    • Gastric emptying is delayed by intense exercise, dehydration excess stuff (glucose, fiber, fat, protein).
    • Gastric emptying is increased by volume (that’s why you want to take consistent sips to keep reminding stomach not to shut down).
  • Move to your sports drink of choice (homemade?!) when you need to replenish energy/electrolytes.
    • Don’t chug!
    • Take in 6 ounces over every 10-15 mins, but less before a high intensity push! Ex. cycling up a big hill- have to know the route in order to anticipate.
    • How much glucose? Need to find own personal sweet spot between amount needed in stomach to increase rate of emptying so nutrients available to body & water available to hydrate/make sweat
    • Some say a concentration of 6-10% glucose is good
  • If doing a long bike ride, keep in mind that decreased blood flow to belly can cause tissue damage (hypoxia)
    • Ride hands free for a while (hands stretched up in the air with a straight back)
    • Eat some coconut oil (contains antioxidant & absorbed in the stomach)
  • Be aware of “Runner’s Trots”
    • Diarrhea caused by shifts in neurotransmitters in gut, ie. serotonin spikes from exercise will relax intestines, extreme case = simulation of a water park.
    • Can also be caused by too much fructose or artificial sweeteners.
  • Also consider these fuel replenishing gels.

Homemade Sports Drinks

Image

Gatorade & Powerade are TERRIBLE, what with the food colorings, preservatives, caffeine and high fructose corn syrup… and high price tag.

Why not make your own sports drinks?

  • The purpose of sports drinks is to provide the body with quick-burning energy and electrolytes. This is not the time for protein and fat.
  • Sugar is a good source of quick energy. It’s made up of half glucose molecules and half fructose molecules (this goes for all sugar, including fruit). It’s a good idea to keep your fructose level at <50% of the mixture. Otherwise,  “digestive issues” may occur as a result of sugars “moving through you very quickly.” This means avoiding agave syrup and apple juice. Some people are more sensitive to fructose than others- they should keep the amount even lower and consider using glucose powder.
  • Electrolytes make all the body’s chemical reactions possible (you know, minor things like pushing blood around, moving muscles and breathing). Sweating is the body’s way of cooling down… but we also lose electrolytes that way (mainly sodium and chloride, potassium, magnesium and calcium). Muscle cramps are sure signs of electrolyte deficiency. Consider using sea salt instead of plain old table salt to benefit from the extra minerals. Morton Salt Lite is called for in some recipes because it has higher amounts of potassium.
  • To enhance the flavor, use Stevia for sweetness and lemon/lime for taste. You could also get fancy and muddle in some mint!
  • Consider using a juice high in antioxidants, like pomegranate, blueberry or grape (not wine! :)), which may help improve recovery & reduce muscle soreness (source).
  • Test your recipe during training, not during an important event.

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Source: http://www.runnersworld.com/community/forums/nutrition-weight-loss/general-nutrition/recipes-homemade-sports-drinks

3 1/2 cups water
1/2 cup fresh orange juice
2 1/2 Tablespoons honey
1/4 teaspoon salt

8 oz = 50 calories , 14 Gms carbs, 160 mg sodium

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Source: “Nancy Clark’s Sports Nutrition Guidebook”
1/4 cup sugar
1/4 teaspoon salt
1/4 cup orange juice
1/4 cup hot water
2 tablespoons lemon juice
3 1/2 cups cold water

In a quart pitcher, dissolve the sugar and salt in the hot water. Add the remaining ingredients and the cold water. The drink contains about 50 calories and 110 mg of sodium per 8 ounces, approximately the same as for most sports drinks.

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Source: http://brt-insights.blogspot.com/2009/09/hydration-fruit-ade-natural-fruit.html

Click the above link for a few recipes + a table for diluting your choice of fruit juice to the exact sugar level that is needed in a sports drink

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Coconut water (unsweetened) + a splash of fruit juice or drizzle of honey + chilled green tea (optional)

-no salt needed because coconut water has 12 times the electrolytes of sports drinks

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Products to consider:

Homemade Sports Drinks

sports-drinksGatorade & Powerade are TERRIBLE, what with the food colorings, preservatives, caffeine and high fructose corn syrup… and high price tag.

Why not make your own sports drinks?

  • The purpose of sports drinks is to provide the body with quick-burning energy and electrolytes. This is not the time for protein and fat.
  • Sugar is a good source of quick energy. It’s made up of half glucose molecules and half fructose molecules (this goes for all sugar, including fruit). It’s a good idea to keep your fructose level at <50% of the mixture. Otherwise,  “digestive issues” may occur as a result of sugars “moving through you very quickly.” This means avoiding agave syrup and apple juice. Some people are more sensitive to fructose than others- they should keep the amount even lower and consider using glucose powder.
  • Electrolytes make all the body’s chemical reactions possible (you know, minor things like pushing blood around, moving muscles and breathing). Sweating is the body’s way of cooling down… but we also lose electrolytes that way (mainly sodium and chloride, potassium, magnesium and calcium). Muscle cramps are sure signs of electrolyte deficiency. Consider using sea salt instead of plain old table salt to benefit from the extra minerals. Morton Salt Lite is called for in some recipes because it has higher amounts of potassium.
  • To enhance the flavor, use Stevia for sweetness and lemon/lime for taste. You could also get fancy and muddle in some mint!
  • Consider using a juice high in antioxidants, like pomegranate, blueberry or grape (not wine! :)), which may help improve recovery & reduce muscle soreness (source).
  • Test your recipe during training, not during an important event.

=======

Source, which has moved or been removed, originally from: http://www.runnersworld.com/community/forums/nutrition-weight-loss/general-nutrition/recipes-homemade-sports-drinks

3 1/2 cups water
1/2 cup fresh orange juice
2 1/2 Tablespoons honey
1/4 teaspoon salt

8 oz = 50 calories , 14 Gms carbs, 160 mg sodium

=======

Source: “Nancy Clark’s Sports Nutrition Guidebook”
1/4 cup sugar
1/4 teaspoon salt
1/4 cup orange juice
1/4 cup hot water
2 tablespoons lemon juice
3 1/2 cups cold water

In a quart pitcher, dissolve the sugar and salt in the hot water. Add the remaining ingredients and the cold water. The drink contains about 50 calories and 110 mg of sodium per 8 ounces, approximately the same as for most sports drinks.

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Source: http://brt-insights.blogspot.com/2009/09/hydration-fruit-ade-natural-fruit.html

Click the above link for a few recipes + a table for diluting your choice of fruit juice to the exact sugar level that is needed in a sports drink

=========

Coconut water (unsweetened) + a splash of fruit juice or drizzle of honey + chilled green tea (optional). No salt needed because coconut water has 12 times the electrolytes of sports drinks.

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Products to consider:

General tips and info about running, FYI: https://www.sport-fitness-advisor.com/health-benefits-of-running.html

CRAZY things people want to do with kids’ health…

They’ve got good intentions, I’m sure, but these people are also obviously VERY CONFUSED!

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source: http://m.apnews.com/ap/db_289563/contentdetail.htm?contentguid=2CWpy0Fe

Docs are currently debating whether to test kids for high cholesterol… which would lead to treating them for it with medication…

  • 8 of the 14 members of the guidelines panel reported industry ties (ie. consulting fees from drug companies are common)
  • The brain is made of >50% fat and cholesterol and children’s brains are growing! Do the math!
  • Nothing is wrong with cholesterol, unless it becomes oxidized… oxidation results from inflammation, which results from stress, insufficient antioxidants, sleep deprivation, dehydration, illness, and more.
  • Statin drugs have terrible side effects and few studies have been done to assure safety in kids (Cholesterol-lowering drugs may lessen brain function).

Want to know more about cholesterol? Sign up for my “Cholesterol is good for you!” class on August 15th in Staunton’s Montgomery Park

 

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Source: http://healthfreedoms.org/2012/07/23/vaccine-genetically-engineers-people-to-stop-smoking-planned-for-children/

Plans to give kids vaccine to prevent them from smoking…?!?!?!?

  • An upcoming vaccine contains a genetically engineered virus designed to infect the liver, forcing DNA changes that result in production of NIC9D9 (an antibody against nicotine)
  • Purpose is to genetically engineer humans to control behavior…
  • and there’s talk of giving it to kids.
  • DNA change would be permanent!

Problems galore:

  • **Nicotine is in most other nightshade plants: tobacco, potatoes, tomatoes & eggplant. What happens when people eat these?
  • nicotine is actually helpful for some conditions (inflammatory bowel disease, alzheimer’s & others)
  • who knows how a permanent DNA change could affect growing kids
  • do we have a right to impose a DNA change on a person?
  • shouldn’t people have the right to choose whether to smoke (it’s not the smartest thing to do, but it’s up to you!)

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Grilled Fava Beans

BuzzNutrition comment: I got this recipe from my Mom… neither of us have tried these… I’m wary of eating the PODS of fava beans. They’re so sturdy and packed with what looks like styrofoam made by fairies. If you try them, please post a comment and I’ll do the same.

Source: http://food52.com/recipes/print/18008

INGREDIENTS

  • 1 pound fresh fava beans in their pods, the younger & smaller the better
  • 1 teaspoon salt
  • 1 teaspoon ground chile pepper
  • 1 teaspoon picked rosemary
  • 3 to 4 cloves chopped garlic
  • 1/4 cup extra-virgin olive oil, plus more to finish
  • 2 tablespoons water
  • 1 lemon
  • 7 or 8 canned anchovies in oil, chopped finely
  • 1 handful toasted bread crumbs (optional)
  1. Mix first 7 ingredients together in a large bowl. Toss to coat the fava pods, then place them on the grill over medium-high heat.
  2. Grill favas for several minutes, until charred, then flip them over and char the other side, cooking until the pods seem about to open.
  3. Remove pods from grill, return them to the mixing bowl, and squeeze the lemon over them. Toss the pods to coat. Check the seasoning, and add salt if necessary.
  4. Add the anchovies to the bowl, mixing well.
  5. Place the pods on a serving platter, drizzle to taste with olive oil, and sprinkle the bread crumbs on top, if using. Serve hot or at room temperature; eat with your hands or with forks and knives, depending on how messy you want to get.

Low-sugar Chocolate Chia Pudding

Adapted from: http://blog.fatfreevegan.com/2012/01/chocolate-chia-pudding-and-other-sugar-free-flour-free-desserts.html

Ingredients

  • 1 cup milk
  • 1/2 teaspoon real vanilla extract
  • 2 teaspoons cocoa powder
  • Sweetener of choice, to taste (stevia, sugar, xylitol, maple syrup, dates…)
  • 3 tablespoons chia seeds
  • 1/2 to 1 cup raspberries, cherries, or other fruit, plus additional for garnish

Instructions

  1. Place the milk, vanilla, and cocoa into the blender and add sweetener to taste (about 2 servings worth). Blend until cocoa is completely incorporated.
  2. Pour milk mixture into a bowl and add the chia seeds. Stir well, making sure that all the seeds are moistened. Leave out on the counter and stir periodically (about every 15 minutes or so), breaking up any clusters that form. Allow it to stand until the pudding has thickened and all liquid has been absorbed, at least an hour.
  3. Refrigerate. Just before serving, stir in fruit. Serve topped with additional fruit.

Healthy Granola Bars

Healthy Granola Bar Recipe

Source: turtlewoman.hubpages.com/hub/Best-homemade-healthy-granola-bars-energy-bars 

  • 2 1/2 cups rolled oats
  • 3/4 cups flax seed
  • 1/4 cup sesame seed
  • 1 cup chopped almonds (optional: any other kind of nuts, sunflower seeds or pumpkin seeds)
  • 1/2 cups shredded coconut
  • 1/2 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 2 teaspoon vanilla extract
  • 1/4 cup organic local honey
  • 4 tablespoons butters or coconut oil
  • 1 cup dried cranberries (optional: other chopped dried fruits or dark chocolate chips)
  1. Preheat oven to 325 degrees. Combine the rolled oats, flax seeds, sesame seed, and almonds. Spread them evenly on a baking sheet, lined with parchment paper or aluminum foil. Toast for about 15-30 minutes until golden. Be sure to stir occasionally so it doesn’t burn.
  2. In a large bowl, put vanilla, honey & butter/coconut oil. Heat over very low heat until slightly liquid. Combine.
  3. In a large bowl, combine sea salt, coconut, cinnamon, and dried cranberries.
  4. When the oat mixture is finished toasting, add it to the coconut mixture and stir.
  5. Add honey mixture and stir.
  6. Line a 9″ x 13″ baking pan with waxed paper. Spread the mixture in the baking pan and press to create a smooth surface. Place another piece of waxed paper on top and press down tightly until it’s even.
  7. Place pan in refrigerator for at least 2 hours to cool completely. Use a knife to cut into bars.

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Low Fat Granola Bars with Bananas, Cranberries & Pecans

Source: http://www.cookincanuck.com/2012/01/low-fat-granola-bars-with-bananas-cranberries-pecans-recipe/

Ingredients

  • 3 1/2 cup oats
  • 3/4 cup roughly chopped pecans
  • 3 large, ripe bananas
  • 2/3 cup unsweetened applesauce
  • 3/4 cup dried cranberries
  • 3/4 tsp ground cinnamon
  • 1/2 tsp freshly grated nutmeg
  • 2 tbsp flax seeds
  • 1/2 tsp salt

Instructions

  1. Preheat oven to 350 degrees.
  2. Line a 9- by 13-inch baking pan with parchment paper, with about 1 inch of parchment paper overlapping the sides.
  3. Spread out the oats and chopped pecans on a baking sheet. Place in the oven until they are lightly toasted, stirring occasionally, about 10 minutes.
  4. In a medium bowl, mash the bananas with the back of a fork. Stir in applesauce until combined.
  5. Transfer the oats and pecans to a large bowl and stir in dried cranberries, flax seed, cinnamon, nutmeg and salt.
  6. Stir the banana mixture into the oat mixture until well combined and starting to clump together. Transfer to the prepared baking dish and press down evenly.
  7. Bake until the bars are golden brown and starting to separate from sides of the pan, about 30 minutes. Let cool on a wire rack for 15 minutes.
  8. Use the parchment paper to lift the bars out of the pan. Let cool to room temperature, then cut into bars.
  9. Serve or store in an airtight container.

 

cha-cha-cha-Chia Seeds!

Chia Pudding

Source: http://www.wholefoodsmarket.com/recipes/2836

Chia seeds soaked overnight turn into a simple pudding, similar in consistency to tapioca.

Ingredients

2/3 cup chia seeds
2 cups milk, or substitute
1/2 teaspoon pure vanilla extract
2 tablespoons currants or chopped dried figs or dates
2 tablespoons unsweetened coconut flakes

Method

Put chia seeds, almond milk and vanilla in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Or, stir together seeds, almond milk and vanilla in a bowl. Refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with fruit and coconut.

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Mango Coconut Chia Pudding

Source (has great step-by-step pictures): http://www.skinnytaste.com/2012/06/mango-coconut-chia-pudding.html

Ingredients:

  • 1/2 cup lite coconut milk
  • 1/2 cup milk or substitute (like unsweetened almond milk)
  • 3/4 cup fresh ripe champagne mango, diced
  • 2 tbsp chia seeds
  • 1 tbsp sweetened shredded coconut
  • Scant amount of sweetener to taste

Method

  • Combine all ingredients in a large container.
  • Mix well and close container.
  • Refrigerate overnight or at least 5-6 hours.

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Adapted from: http://blog.fatfreevegan.com/2012/01/chocolate-chia-pudding-and-other-sugar-free-flour-free-desserts.html

Ingredients

  • 1 cup milk
  • 1/2 teaspoon real vanilla extract
  • 2 teaspoons cocoa powder
  • Sweetener of choice, to taste (stevia, sugar, xylitol, maple syrup, dates…)
  • 3 tablespoons chia seeds
  • 1/2 to 1 cup raspberries, cherries, or other fruit, plus additional for garnish

Instructions

  1. Place the milk, vanilla, and cocoa into the blender and add sweetener to taste (about 2 servings worth). Blend until cocoa is completely incorporated.
  2. Pour milk mixture into a bowl and add the chia seeds. Stir well, making sure that all the seeds are moistened. Leave out on the counter and stir periodically (about every 15 minutes or so), breaking up any clusters that form. Allow it to stand until the pudding has thickened and all liquid has been absorbed, at least an hour.
  3. Refrigerate. Just before serving, stir in fruit. Serve topped with additional fruit.

Experts denounce high-soy diet of Illinois prisoners

http://www.westonaprice.org/press/experts-denounce-high-soy-diet-of-illinois-prisoners

  • Plaintiffs in the lawsuit Harris et al. v. Brown, et al., Case No. 3:07-cv-03225 have submitted testimony of four qualified experts confirming the claim that large amounts of soy in the prison diet can cause serious health problems.

  • In 2004, the state of Illinois began using large amounts of soy in prison menus to save money and use less meat.

  • soy protein in prison meals approaches 100 grams per day, four times greater than the amount recommended by the Food and Drug Administration.

    Even 50 grams of soy can cause thyroid problems, including thyroid cancer. Soy contains compounds called phytoestrogens, which depress thyroid function and cause endocrine disruption. (Toxicologist Mike Fitzpatrick, PhD

    • )

  • Lawsuit claims that the soy being fed to the plaintiffs, in the amounts being fed to them, constitutes cruel and unusual punishment
  • Plaintiff health complaints include chronic and painful constipation alternating with debilitating diarrhea, vomiting after eating, sharp pains in the digestive tract, especially after consuming soy, passing out, heart palpitations, rashes, acne, insomnia, panic attacks, depression and symptoms of hypothyroidism, such as low body temperature (feeling cold all the time), brain fog, fatigue, weight gain, frequent infections and thyroid disease.

    • New Produce Shopping List from EWG

    Environmental Working Group (EWG) studies amounts of pesticides found in non-organic food. It recently came out with new lists for produce: “Clean 15” and “Dirty Dozen”.

    • Most pesticide-laden: Apples, celery, peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce and cucumber.
    • ‘Cleanest’: onions, sweet corn, pineapple, avocado, cabbage, sweet pea, asparagus, mango, aubergine (eggplant), and kiwi fruit.
    • Still suspect: green beans, kale and collard greens (had residues that placed them outside the Dirty Dozen, but organophosphate insecticides were found.)
    • To avoid GMOs (genetically modified organisms) organic corn is recommended.
    • Health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure.
    • Some chemicals found by EWG are banned for agricultural use… residues are still contaminating our food.
    • Download the PDF wallet guide!
    Is this info legit?:
    • Lobby groups such as the Alliance for Food and Farming say the EWG has distorted the figures, and fruit and vegetables can be washed beforehand to remove any pesticide residues – although environmental groups say that washing doesn’t always do the trick.