Nutrition

We’ll Miss You Coach Wooden…

On June 4th the world lost not only one of the best coaches of all time, but a man of integrity and humility; a man on a mission to inspire those who knew him, those who played for him, and those who read his books, to face their fears and discover their own potential.

Last week, Coach John Wooden passed away. A sports legend by any standard, Wooden was the first to be inducted into the Basketball Hall of Fame as both a player and a coach. In only a 12 year period, he led UCLA to 10 NCAA championships-a record unmatched by any basketball coach since (and will in all likelihood remain unmatched).

Called the “Wizard of Westwood,” Coach Wooden preferred to stick to his down to Earth Indiana roots. The only magic he knew of came about through old-fashioned hard work and determination. His maxims are now used by coaches of just about every sport out there: Failing to prepare is preparing to fail. … Flexibility is the key to stability. … Be quick, but don’t hurry…

He lived his life according to a Seven Point Creed given to him by his father when he graduated from grammar school. Among the points are timeless perils of advice, such as:

-Be true to yourself
-Make each day your masterpiece
-Help others
-Make friendship a fine art

Coach Wooden was a man who stayed true to his core beliefs. He never earned the big bucks. He married his high school sweet heart and stayed married for 53 years until she passed on. And now, the legendary coach and role model has passed on at 99 years. May his countless insights continue to inspire and challenge us all to better ourselves, and uplift each other.

The Life Coach Advantage!

Work, family, friends, chores, errands, traffic, favors, deadlines … and underneath it all … invisible pressures, fears, feelings of inadequacy, resentment, regret, stress, hidden insecurities, superficial insecurities, deep-seeded issues that few really make the time to heal….

Keeping so much bottled up inside can have devastating effects on your psychological and physical well being, including stress headaches, exhaustion, depression and anxiety, chemical dependency (most commonly caffeine), insomnia, nightmares, and a jeopardized immune system….

Personal empowerment begins by admitting you need a change in your life–But where do you start? What will be your strategy? How will you change today? … Jump-starting palpable change in your life can feel almost impossible when your body and mind are already overwhelmed.

Most people need more than admitting they need change … they need support for that change … some one who can offer strategies for a balanced, healthy life … some one with a fresh perspective you can trust … in other words, a Life Coach!

As your Life Coach, I can help to jump-start change that will be sure to empower, inspire and rejuvenate your sense of possibility:

-Restore balance in your life

-Get your feelings off of your chest so you can perform at your maximum ability

-Carve out time for yourself

-Importance of setting goals and sticking to them

-Importance of FREE days/vacation

-How to invest in yourself and follow your passions…

Schedule an appointment today and discover for yourself the Life Coach advantage!!!

Are Probiotics For You? (Or: The Dangers of Antibiotics)

Most everyone is familiar with antibiotics. Doctors prescribe them to fight and prevent infections from bacteria, fungus and certain parasites. The antibiotics enter the body and go about killing bacteria, or at the very least prevent them from growing. Trouble is antibiotics kill microorganisms indiscriminately, without any discernment between the good bacteria and ones actually causing the infection.

That’s right, there are good bacteria. A lot of them. Hundreds of species of microorganisms are at work inside your body, keeping your digestive system functional. You need these little workers in order to stay alive! Widespread unhealthy eating habits combined with the widespread misuse of antibiotics have led to a near nation-wide epidemic of digestive problems…

Infections people take antibiotics for:

–colds and flues are caused by viruses, not bacteria

–most sore throats are caused by viruses (with the exception of strep throat!)

–most nasal infections can be fought off by the body without antibiotics

The Vicious Cycle of Antibiotics

As the good microorganisms are killed off without mercy, the body’s ability to extract nutrients from food is compromised. As the body becomes malnourished, immune systems are put in jeopardy. You may wind up with another infection, and your doctor may prescribe yet another antibiotic-maybe a stronger one this time! This vicious cycle is a major contributor to antibiotic resistance, a growing problem in many parts of the US.

Combat this vicious cycle with PROBIOTICS!!!

Probiotics are basically good microorganisms. You can take them in supplement form, but they can also be found in foods such as yogurt. Whether you are taking antibiotics currently, or have recently stopped, or if your body is not digesting food properly, consult a certified nutritionist today and see if probiotics are for you!

The Dine Out and Binge Trend. . .

Tell me this doesn’t sound familiar: You go out to eat with family and friends, but when your dinner arrives the portion of food is immense. Perhaps even twice as immense as a meal you’d prepare for yourself at home. And depending on your cooking habits, and the restaurant or diner, chances are a lot less nutritious-potentially tripling your normal calorie intake, if not more! … But you’d hate to waste any food, and you know you probably won’t heat it up later. … Or perhaps, staring down at the plate of pasta or burger or greasy “single-serving” pizza, you form a plan in your mind to save half of the dish for later. … But after a little while, comfortable in your booth, enjoying family and friends, soon that half-dish becomes a third. A third becomes a quarter. … And before you know, that double portion of food as vanished from the plate!

Now consider this: Your stomach is roughly the size of your fist. Even though it’s a muscle and can expand, you shouldn’t need more food than about the size of your fist in order to feel satisfied. The problem when dining out is that people tend to find themselves:

Ordering too much food

Eating too quickly (keep your eyes peeled in future articles for more on the dangers of eating too quickly…)

Drinking alcohol

Alcohol not only tacks on more calories to an already double portion dine out binge, but it manages to actually increase one’s appetite. And because the liver has to work harder to process the booze, the body has a much harder time metabolizing fat, let a lone a more-than-usual portion!

Basic Food Groups

The food guide pyramid contains what types of foods?

1. Milk, Yogurt, Cheese (2-3 servings): This group provides proteins and calcium that make the bones and teeth strong.

2. Meat, Poultry, Fish, Dry Beans, Eggs, & Nut Group (3 servings): This group also provides the body with protein. Proteins help in building the bodies tissue and muscles.

3. Vegetable: (3-5 servings) & Fruit (2-4 servings): They provide the body with essential vitamins and nutrients that ward of diseases and ailments. They are both great for the body.

4. Bread, Cereal, Rice, & Pasta (6-11 servings): This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often. Carbohydrates are a great source of energy.

The Dangers of Energy Imbalance

Too often I hear about diet plans and weight loss programs that focus on IMAGE rather than SUBSTANCE. For active people, failing to intake enough energy from food and fluids can lead to a mess of health complications just beneath the surface, such as:

-Disruption in reproductive function
-Loss or failure to gain bone density
-High risk of fatigue
-Less strength and endurance
-Greater risk of illness

What good will a trim body do for you when your bone density is compromised, your mind is less sharp, and you’re crashing all the time?

THE GOAL SHOULD ALWAYS BE ENERGY BALANCE

When you eat an apple, for example, some of the apple’s energy is used up during metabolism, some is used up heating the body, and whatever is left effectively fuels any physical activity. But an apple will only balance the body’s energy for so long, and pushing the body during energy imbalance will not only compromise performance, it will increase unnecessary stresses across a wide range of bodily systems.

THE SOLUTION???

When your energy levels are low, ask yourself:

-Have I had enough Macronutrients (Carbs, Protein, Fat)?
-Have I had enough Micronutrients (Vitamins and Minerals)?
-Have I had enough water (fluid loss and replacement)?

NOT SURE HOW TO ANSWER THESE QUESTIONS??? Consult with a certified nutritionist about your diet immediately!!!

Give Your Adrenal Glands a Boost

Five Small Meals

People ask me regularly how often they should be eating throughout the day? How many meals should they be aiming for? My response to them, is aim for 5 small meals. Listed below would be a sample day:

Breakfast (7-9am)

Snack # 1 (10-11am)

Lunch (12pm)

Snack # 2 (2pm)

Dinner (6pm)

Eating every few hours will not only speed up your metabolism, but will prevent overeating. As a result of this, one will never feel stuffed or famished.  A way to track this is to feel if you are stuffed and can’t eat anymore after a meal, it’s likely that you overate. On the flipside if you are neither hungry nor stuffed you probably ate the right amount of food.

If you are having trouble following a program like this a Sports Nutritionist would be a great option. They would not only create a customized program for you, but they would hold your hand throughout the process and make sure you stay accountable and focused.

Different Types of Carbohydrates

can you guess which group these donuts belong in?

Carbohydrates are broken down into the following three categories. They include: Simple, Complex, & Very Complex Carbohydrates.

Simple Carbohydrates (also called sugars) : Simple carbohydrates can be found in white sugar, juices, cake, candies, glucose syrup and honey. They are made up of molecules and quickly absorbed into the blood stream.

Complex Carbohydrates Foods that are high in complex carbs include: bread, rice, pasta, beans, vegetables, and potatoes. Your body takes time to digest them making us feel full longer.

Very Complex Carbohydrates (also known as Fiber) These are found in whole meal bread which adds bulk to our food, which helps in digestion. Fiber helps to ease the flow of food through the intestines. 30-35 grams of Fiber is recommended per day for the body.

Having too much or too little of one type of carbohydrate leads to an unbalanced diet, so it’s good to know what foods fall into each carbohydrate category. Between 50 and 60 percent of your daily calorie intake should be obtained from carbohydrates, and whilst the fiber in fruits and vegetables make them a good simple carbohydrate choice, the majority should be whole grains and other complex carbohydrates. 

Without enough carbohydrates, your body may be deprived of the calories and vital nutrients it needs, which can manifest itself in a variety of medical symptoms. On the other hand, too high an intake of carbohydrates, especially simple carbohydrates, can lead to bad cardiovascular heath and/or weight gain. To ensure you are eating a healthy diet, it is important to understand which types of food constitute each carbohydrate category, and the effect which they can have on the body.

If you’re concerned about what to eat during training, remember to grub along the lines of 60-65% carbohydrayes (hopefully very complex carbs!), 20-25% fats, and 15-20% proteins.

How Best to Refuel your Body After a Workout!

The best way to refuel your body after a workout is to have a 3:1 relationship from carbohydrates to protein. After a long workout your body has lost carbohydrates due to the intensity of the workout. The ideal time to have either a shake or a meal is within 30 minutes of finishing your workout.This will help repair your muscles and optimize muscle recovery. An hour after ending your workout you should refuel on protein.

Try this simple technique and you will reduce muscle soreness!

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