Grab the Salt Shaker: Why Athletes Need to Eat More Sodium

Public health officials say that a low-sodium diet lowers blood pressure and helps you live a healthy lifestyle—and for the average Joe, that's true. But what about the football player dripping with sweat after a long, hot practice? Or the ultra endurance runner who is concerned about fatalities related to low sodium....read the rest on STACK

Benefits of Beets

Acquiring a taste for beets demands a love of strong flavor and dense texture. Red, yellow, or white varieties might appear at your local farmers market or grocery store  pro­viding a variety of nutrients and health benefits.

 

This super food has been the focus of recent studies claim­ing increased blood flow, lower blood pressure, and in­creased athletic performance. Low in fat and less than 40 calories per 1/2 cup, beets are an excellent addition to your diet.

 

The root contains a good source of folate, vitamin C, vita­min A, thiamin, riboflavin, niacin, B6, pantothenic acid, iron, manganese, copper, potassium, and magnesium.

 

The root also contains a unique phytonutrient called beta­lains which provides the deep red color. This pigment is different from those found in other red foods such as red wine or tomatoes, offering different health benefits to the body. Betalains has been shown to provide detoxifying, anti inflammatory, and antioxidant effects on the body.

 

The green leafy top portion is also edible supplying a great source of vitamin C, carotenoids, flavonoids, anti­oxidants, and vitamin A.  Consuming foods high in fla­vonoids and antioxidants can help protect against cancer and may also help prevent heart disease. The greens are usually served boiled or steamed providing a taste and tex­ture similar to spinach.

 

The heart healthy benefits and lower blood pressure claims are possibly linked to beets being high in nitrates. The body converts nitrates into nitric oxide which helps dilate blood vessels and improve blood flow. One study showed people who drank 1 glass of beet juice lowered their systolic blood pressure by 4-5 points within 6 hours. The results of 1 study is certainly not enough evidence to use beets as a treatment for high blood pressure, however it does reinforce the healthy impact beets can have on a balanced diet rich in fruit, vegetables, whole grains, and lean protein.  

 

 

Roasted Beet Wedges Recipe

 

Ingredients:

6 Large beets

1 Tbs olive oil

Salt and pepper

Fresh minced dill

 

Directions:

Preheat oven to 400 degrees F. Wash beets and trim off green stems.

 

Place whole beets in a roasting pan and drizzle with olive oil. Roast 50 minutes or until fork tender. Allow to cool slightly.

 

While wearing plastic gloves to avoid staining hands gently rub the skin off each beet. Slice into thin wedges and place into a medium bowl. Toss with olive oil and dill. Serve warm or chilled. Enjoy!

 

 

 

 

 

 

 

Athletes: Get More Powerful With Magnesium

 

The foods we eat can change the way our bodies use energy, thereby affecting our athletic performance. Magnesium deficiency is one of the most common deficiencies in the United States. This mineral is found in every cell in the body; it supports over 300 enzymatic reactions, and it plays a significant role in how you produce energy...read the rest on STACK

Is Your Morning Workout Doing More Harm Than Good?

Do you zip off to the gym in the morning without grabbing breakfast? If so, you might be sabotaging your workout before you even step in the gym.

Building strength requires energy. When you sleep, your body uses stored glycogen (simply put, stored carbs) in your muscles and liver to keep your heart.....read the rest on STACK

Are You Eating Too Much Protein?

Protein consumption is important for developing lean muscle mass and strength, and many athletes eat more than 2 grams of protein per pound of body weight each day, hoping to build muscle. This may harm their athletic ability more than help it.

Why? Because carbohydrates are your muscles' main source of fuel, and for an athlete, nothing is more important........read the rest on STACK

Is Grilling Safe?

 

Summer just wouldn’t be summer without grilling. The delicious charred taste and  tender juiciness that can’t come from anywhere else keeps us coming back for more. Gas or charcoal, there are some great health benefits to grilling and also some documented health concerns you should be aware of.

Health Benefits: Grilling helps excess fat drip off, reducing the overall fat content. This is important particularly when cooking higher fat meats (steak, sausage, burgers) which we tend to do when grilling. The high heat provides a shorter cooking time helping vegetables retain more vitamins and minerals. The heat also seals in moisture helping you avoid added fat and sauces.

Health Concerns: High temperature cooking over gas or charcoal can produce heterocyclic amines (HCAs) which are documented carcinogens. These have caused cancer in animals and increase the risk of cancer in humans. Inflammatory substances called Advanced glycation end products (AGEs) are also created which speed up oxidative damage to cells. This can lead to or make worse degenerative diseases such as heart disease, diabetes, kidney failure, and Alzheimer's. The smoke that comes off a grill, particularly from fat drippings, creates toxic chemicals called polycyclic aromatic hydrocarbons (PAHs) which can damage your lungs.

Protect Yourself: There are lots of ways to still enjoy grilling while minimizing your exposure to HCAs, AGEs, and PAHs. Coat your meat with a rub or marinade. This can significantly reduce the buildup of carcinogens. Be mindful of the salt content if you are watching your sodium intake. Precook your meats inside to limit the amount of exposure they have on the grill. Reduce the heat by cooking over an indirect flame; the higher the temperature the greater the formation of carcinogens and toxic substances. Finally grill vegetables, they do not develop HCAs or PAHs and their healthy antioxidant properties can help counterbalance your meat intake.

 

Drink to Good Health!

 

 

Brew yourself a cup of antioxidant protection against heart disease, stroke, and cancer. Tea has been consumed for more than 4,000 years as both a beverage and medi­cine throughout Asia.

 

Today studies show tea is not a magic “pill” that cures cancer or replaces modern medicine, but it is a powerful antioxidant that may protect against many diseases and slow the progression of others.

 

Tea contains catechins which can make blood less sticky helping to reduce the risk of heart attack and stroke. The antioxidant properties of catechins can also  reduce free radical damage and some studies show it may help prevent breast, prostate, and GI tract related cancers.  Studies have also shown people who drink at least one cup of tea daily have higher bone mineral density helping to reduce the risk of osteoporosis. There are many properties in tea which could contribute to strong bones; fluoride being the best known can also help prevent cavities. Overconsump­tion has been linked to a condition called fluorosis so it is best to limit tea to 4 cups or less daily. 

 

Green tea has the highest catechin content, about 375 mg per cup, with black tea having around 210 mg. Decaffi­nated green and black teas appear to have the same bene­fits as regular. Adding milk to tea blocks the absorption of catechins so this should be avoided. Sugar and alternative sweeteners do not appear to effect catechin absorption, although consuming these in moderation is best.

 

Keeping with the theme of cancer prevention, one of our fellow bloggers and follower of Fit Nutrition 4 Life has suffered from mesothelioma. Heather has made it her life mission to spread awareness and encourage early detection as well as prevention. Please pass along her link to those who could benefit from her message. http://www.mesothelioma.com/blog/authors/heather/