Category: "Exercise And Nutrition"

No time? Don’t hand me that!

November 7th, 2012 | no comments

Lack of time is the number one excuse for not being more physically active. But is it really the barrier we make it out to be? Lets find out! Record the number of minutes you spend doing the following activities each day (be 100% completely honest with yourself.) Add up the total at the bottom to see how many minutes you really have available for moving that body of yours!

Talking on the phone to friends or family ______
Social media (Facebook, Twitter and Pinterest), surfing the internet or playing video games ______
Watching television (Hint: you can easily do this while walking on a treadmill) ______
How many minutes do you take for your lunch break over 30 minutes? ______
How many minutes over 8 hours do you sleep? ______
Reading the newspaper, articles, a book (Hint: you can easily do this while walking on a treadmill) ______
Doing anything you would consider “wasting time?” ______

                                   Minutes available each day to MOVE your body = _____

All you need is 20 minutes to make an impact. So find out where you are wasting time and stop making excuses. Is time really a barrier after all? Didn’t think so!

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What to eat after you exercise

October 17th, 2012 | no comments

Last week you learned how to fuel your body before exercise. This week is all about post-exercise nutrition—which is just as important because your body needs proper nutrients for repair and recovery.

Timing of post-exercise meal

The best time to fuel your body after your workout is within 30 minutes to two hours. The sooner the better!

Protein

Your exercised muscles require protein for growth and repair, so you will want to shoot for about 10-20 grams of protein in your post-exercise meal or snack. More isn’t better…so don’t go getting the crazy idea that if you chow down on a side of beef, you’ll look like Arnold Schwarzenegger in the Terminator!

Carbohydrate

For moderate exercise, you’ll need about 30-40 grams of carbohydrate after you exercise. If you’ve just participated in high intensity exercise, aim for 50-60 grams of carbohydrate for each hour exercised.

What about fluids?

To stay well hydrated for exercise, the American College of Sports Medicine recommends that you drink:

  • About 2 to 3 cups of water during the two to three hours before your workout.
  • About 1/2 to 1 cup of water every 15 to 20 minutes during your workout. You may require more in warmer weather.
  • Roughly 2 to 3 cups of water after your workout for every pound of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you’re exercising for more than 60 minutes, use coconut water or a sports drink. Both can help maintain your body’s electrolyte balance and give you a bit more energy because they contain carbohydrates.

12 nutritious, post-exercise meals and snacks:

  • English muffin with natural peanut butter
  • Chocolate milk
  • Homemade trail mix: raisins, dry cereal and almonds
  • 1% cottage cheese with fruit
  • Greek yogurt with fruit
  • Egg white veggie omelet with toast
  • Cereal with milk
  • Turkey sandwich
  • Crackers with cheese
  • Rice or popcorn cakes with nut butter
  • Fruit smoothie with milk and protein powder
  • A protein or energy bar

The Bottom Line: Nutrition and hydration are both super important, but the most important thing is to just get moving! Mom, I know you hate that I use you as an example for my thousands of subscribers to learn from…but if you’d just cut the excuses and hop on that treadmill in the basement (in front of the television, next to the new home gym that dad bought for the both of you to use), I’d be forced to find someone else to pick on…like my sister and Godmother!

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What to eat before you exercise

October 13th, 2012 | no comments

Have you finally lost all of those pathetic excuses for not working out? Good! Now let’s talk about how to properly fuel that body of yours before you exercise!

Because physical activity lowers your blood sugar, try to avoid working out on a completely empty stomach—especially if you are prone to hypoglycemia (low blood sugar.) In general, it’s recommended to eat:

  • Large meals at least 3-4 hours before exercising
  • Small meals 2-3 hours before exercising

If it’s been longer than two hours since your last meal, eat a small carbohydrate-filled snack mixed with a little protein about 30-60 minutes prior to your workout. Any one of the following will do:

  • 1 banana with 1 Tbsp of nut butter
  • ½ of a bagel with 4 ounces of yogurt
  • 1 Kashi Cherry Dark Chocolate bar (or any energy bar that has 25-40 grams of carbohydrate, 100-200 calories and no more than 5 grams of fat or fiber and 10 grams of protein.)
  • ½ cup low-fat cottage cheese with ½ cup of pineapple chunks
  • 8 ounce fruit smoothie

Stay tuned for next week’s Food For Thought to learn about post-workout snacks and fluid needs before, during and after exercise!

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