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/

 

 

Oatmeal Berry Muffins

These delicious muffins were easy to make and about 190 calories each making for a great whole grain snack or breakfast.

Ingredients:
2 cups old fashioned rolled oats
1 cup whole wheat flour
1 tsp baking powder
1 tsp cinnamon
3/4 tsp salt
1/2 cup maple syrup
1/4 cup butter, melted and slightly cooled
2 eggs
1 tsp vanilla extract
3/4 cup raspberries
1/2 cup blueberries

Directions:
Preheat oven to 350 degrees. Prepare muffin tin with liners or spray with cooking spray.
In a large bowl whisk together oats, flour, baking powder, cinnamon, and salt.
In a separate bowl whisk together maple syrup, butter, eggs, and vanilla.
Add wet ingredients to dry mixture and stir until just moistened.
Fold in berries gently. Divide batter evenly into muffin cups. Bake for 20 minutes.
Let muffins cool in pan for 5 minutes before placing on cooling rack to cool completely.
Enjoy!

Is Watermelon Good For Us?

I hope everyone had a healthy and happy Memorial Day. The fruit salad I posted yesterday was a delicious combination of watermelon cut with a star shaped cookie cutter, sliced strawberries, and blueberries. Here is some additional information on watermelon I was unable to post yesterday...

The quintessential summer melon synonymous with bbq’s, picnics, and outdoor celebrations. Undoubtedly a favorite by many, and also avoided by some who believe watermelon is merely water and sugar. Is watermelon healthy to eat, or is it a fattening food we should be avoiding?

Just like tomatoes, watermelon is high in lycopene, a carotenoid pigment important for cardiovascular health. Lycopene is an antioxidant that may help reduce the risk of cancer as well. Watermelon is also a good source of potassium, vitamin A, vitamin C, calcium, and iron.

92% of watermelon is water making it a low calorie food to enjoy. 1 cup of watermelon has only 40 calories.

What about Glycemic Index?

Glycmic index is a measure of the effect sugar in food has on your blood glucose levels. High glycemic foods raise blood sugar quickly and increase the secretion of insulin. Eating high glycemic foods often can lead to too much insulin in your blood and weight gain. Lower glycemic foods have a less drastic effect on blood glucose levels.

Watermelon has a glycemic index of 72 making it a high glycemic food, but this number does not take serving size into consideration. If we eat 1 cup of watermelon we are actually consuming a low glycemic food. 2 cups of watermelon make it a medium glycemic food. 3 cups or more place it in the high glycemic category. The goal isn’t to eliminate all high glycemic foods, but rather consume them in moderating. At only 120 calories in 3 cups, watermelon it still a good low calorie and filling option whether you follow glycemic index ratings or not.

Watermelon is a nutrient dense low calorie food high in vitamins, minerals, and antioxidants. Everything in moderation is key but watermelon along with many other fruits and vegetables can be part of a healthy well balanced diet for everyone.