Hydration Important for Exercisers and Athletes

Woman athlete stretchingConsidering that anywhere from 45% to 75% of our bodies are water (varies with fat mass – the more fat tissue the less water), it’s no wonder our bodies crave it. The amount we should consume to maintain a proper level is dependent on a number of conditions: our body size and surface area, activity level, sweat rate, metabolism, diet composition and environmental conditions. Exercising muscles can generate heat at a rate of 100 times that of inactive muscles. Athletes working out in hot, humid environments need to be extra cautious about replacing sweat loses and maintaining a safe internal body temperature.  Even in winter months when we don’t sweat as much during activity, we must be careful to drink enough fluids. Our bodies can lose a lot of fluid from breathing in cold, dry air, then exhaling air that is filled with our body’s moisture. READ MORE

Eating Slow is the Way to Go!

Turtle eatingWhen eating at a restaurant did you ever finish your meal feeling satisfied, then while driving home in the car become “more and more satisfied?” It takes about 20 minutes for your stomach to tell your brain that it’s full. So if you eat really fast while those two are trying to communicate, you’re likely to get over-full. (And considering the Paul Bunyan-sized portions that many restaurants serve, getting full can take on new meaning!) READ MORE

Carb Needs Depend on Activity

Grain foodsThe amount of glycogen (carbohydrate energy) that can be stored varies among individuals. Generally, the maximum amounts we can store in muscle and liver (the primary storage areas) are:

• Muscle glycogen = 300-400 grams (g) or 1,200 to 1.600 calories

• Liver glycogen = 75–100 g or 300 to 400 calories (Liver glycogen stores maintain blood glucose levels both at rest and during exercise.)

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Go Canola or Olive to Get the Most From Your Salad

salad pictureIf you don’t want all those nutritious, fat-soluble vitamins in your salad to go to waste, be sure you use the right kind of fat in your dressing. A new Purdue University study compared the amount of vitamin A and carotenoids (fat-soluble nutrients) absorbed with various amounts of saturated, polyunsaturated and monounsaturated fats. They discovered that salads dressed with just 3 grams of monounsaturated fat promoted as much carotenoid absorption as 20 grams of the other types of fat. Canola and olive oils contain the most monounsaturated fat of the oils, so choose salad dressings containing these types of fats. READ MORE