keene36fitness…fitness 4 all
Lance W. Keene, NASM-CPT, BodyBugg-Practitioner, Apex Fitness-Fitness ProfessionalKeep truckin’ towards those goals!!!!
keeping Visual images around can be powerful tool in helping you reach your goals. There are a lot of creative ways to use this motivational technique, such as posting an image of your goal where you’ll see it most, in your car visor, on a bathroom mirror, or on the refrigerator, hanging your new favorite outfit in-front of your face when going in to your closet. Visual images can also help you reach your fat loss goals. Create a chart to measure your success, display before and after pictures, or get a brochure of the vacation destination you’ll visit after you reach your goal. These are all good ways to constantly remind yourself of the commitment you’ve made.
Start with a Long-Term Goal. Picture the feeling you will have, how your life will be different, what you would be able to do differently. Think of the strategy you’ll use and who can help you. This is your blueprint. Before you do anything else, write that goal down. Memory studies indicate that the brain forgets 80% of detail within 24 hours and 99% within two weeks. Writing it down keeps the goal fresh and clear in your mind.
Next, create a timeline. This begins with a target date, which you’ve probably already set. Now you have Point A and Point B; what are the steps along the way that’ll take you from one to the other? Think of a series of Medium-Term Milestones you can use to keep momentum high and the path straight. Milestones can also be achievements that have nothing to do with the scale. Maybe sign up for a bootcamp that you wouldn’t have been able to do last year.
Finally, plan out the Short-Term Actions that will get you to your first Milestones. These are your daily and weekly nutrition and fitness goals. This is how doing just a little bit every day can help you reach even your biggest goal. By doing these Actions, you stay on track and a permanent, healthier lifestyle is just a matter of time.
Realistic: Start off with a goal that isn’t too ambitious, so you can sooner experience the thrills of success. Build toward grander goals to keep your motivation high.
Specific: Make sure it can be measured and tracked.
Clear Thought: Find a photo depicting or symbolizing what you want. The clearer the point of the whole thing is, the easier it is to stay focused.
Valuable: Remind yourself why you want to succeed in the first place.
Timely: What do you wish for? This is the goal that will hold your attention the most. There’s no reason our wishes can’t become our goals.
Reward: Every little bit of positive reinforcement helps.
Keep Your Kids Moving!!!
A recent study conducted by the American College of Sports Medicine (ACSM) investigated the link between physical activity in children and academic performance in school. Initially, researchers predicted that kids who took physical education (PE) during the school day would do better academically, since it helps reduce boredom and helps kids stay focused.
The study, reported in ACSM’s official journal, Medicine & Science in Sports & Exercise, examined 214 children of middle school age. All students were randomly assigned to a PE class in either the first or second semester of the school year. Researchers collected information on each student’s activity level in and outside of the PE class, and compared their level of activity to their grades in the subjects of math, science, world studies and English.
Surprisingly, researchers found that being enrolled in PE (moderate activity for 30 minutes, 5 days per week) did not influence the children’s grades. The government’s Healthy People 2010 guidelines recommend vigorous activity for 20 minutes, at least 3 days per week. This study showed that the more active children were, such as participating in a sport or other vigorous activity, the better they did in school. Most of the children who did exercise “vigorously” did so outside of school, by playing sports like soccer, basketball, football, baseball and softball.
These ACSM researchers recommend that physical education classes include more vigorous activities for kids. Other research also shows that active children do better in school, are better able to concentrate, and even exhibit fewer behavior problems. If your child’s school isn’t requiring enough physical activity, encourage your child to participate in a school or club sport that she enjoys. Team sports teach kids more than fitness—they improve motor skills, increase self-esteem, and foster cooperation and teamwork. Even non-athletic children can meet physical activity recommendations with non-competitive activities such as biking, swimming and jogging and by dancing or playing games like tag.
Just by keeping your kids active and staying involved with after school programs and activities leads to endless social behaviors that are favorable to our society. If your lucky enough to live by a Life Time Fitness you should check out thier kids programs and Camps!!! Visit www.lifetimefitness.com
Dragon Fruit Sorbet
Ingredients:
2 Dragon fruits
3/4 Cup of cold water
1 Tablespoon of Lime Juice
1 Tablespoon Agave Nectar
Directions:
Cut the Dragon fruit in half. Scoop out the insides. Reserve the halves for serving, if desired.
Place the halves in the freezer until ready for serving, to help them maintain thier shape.
Place the pulp, agave nectar, lime, and water in a blender. Pulse until smooth.
Pour into an ice cream maker until frozen.
Spoon into halves to serve. if you are not ready to serve, wrap plastic wrap around them and place them in the freezer until ready to serve.
Must do:
Enjoy 
Eating and Pregnancy…What to do.
It’s okay to give in to the occasional craving for Twinkies or ice cream, as long as you make smart choices about the nutrients you consume overall. Follow our eat-right guidelines to stay healthy yourself, and to help your unborn baby grow.
Concentrate on carbohydrates.
Bread, rice, pasta, cereals, fruits, and vegetables are your body’s primary sources of fuel and should provide more than half of your daily calories. Try to have at least nine servings of whole-grain foods, four servings of vegetables, and three servings of fruits to give you not only energy but also fiber, vitamins, and minerals. Instead of grabbing a candy bar, satisfy your sweet tooth with fruits that are rich in vitamin C, such as oranges, berries, and melon. Also, vary your vegetable choices to include those that are dark-green and leafy (spinach, broccoli), deep-yellow or orange (carrots, sweet potatoes), and starchy (potatoes, corn).
Eat meat — and other protein sources.
Protein maintains muscles, and manufactures cells, enzymes, and hormones. It also helps produce the extra blood you need for your baby to develop normally. Poultry, fish, lean meats, low-fat dairy products, and some combinations of grains and legumes, such as rice and chickpeas or black beans, are packed with protein. Eggs and nuts are good sources, too. Aim to include at least three servings of poultry, fish, meat, or legumes, and three or four servings of low-fat or nonfat milk, yogurt, or cheese in your diet every day.
Go for the fats in fish.
Fish is loaded with omega-3 fatty acids, which are instrumental to your baby’s vision and brain growth. They also work to improve a woman’s blood pressure, blood clotting, and immune response. All seafood provides omega-3 fatty acids, but salmon, bluefish, and trout have the highest concentrations. Restrict your consumption of swordfish and tuna to twice a week, however, because of their potentially high mercury content.
Take your vitamins.
Prenatal supplements offer vitamins and minerals that you can’t always absorb from food. These nutrients serve many functions, from releasing the energy in food to building bones and normalizing heartbeat. Plus, supplements help you meet your increased folic-acid and iron needs during pregnancy. Get your doctor’s approval of a supplement before taking it, and never take more than the recommended amount of any nutrient. Too much vitamin A, for instance, can cause birth defects. In addition, avoid all herbal supplements while you’re pregnant. Be careful when picking a supplement, if you do not know what to do go to www.apexfitness.com They have the utmost integrity when it comes to supplements.
Fuel up on folic acid.
Although folic acid, the man made form of the B vitamin folate, is important throughout pregnancy for producing red blood cells and staving off anemia and premature delivery, it’s most critical during the first month, to prevent spina bifida and other neural-tube birth defects. The Centers for Disease Control and Prevention, in fact, estimates that up to 70 percent of neural-tube defects could be prevented with adequate folic-acid intake.
Because many women aren’t aware they’re expecting until weeks into their pregnancy, it’s crucial for all women of childbearing age to get 400 micrograms (mcg) of folic acid daily. During pregnancy, the need jumps to 600 mcg. Synthetic folic acid, which also helps ward off heart disease, is absorbed at nearly twice the rate as the natural form, so get the bulk of your daily requirement in a supplement, says Ward. Breads and cereals fortified with folic acid are excellent sources, too. Lentils, spinach, asparagus, and orange juice are also high-folate foods.
Double up on iron.
Iron helps produce hemoglobin (the part of the red blood cell that carries oxygen from the lungs to the tissues), which is vital to your baby’s growth. In your last trimester, the baby builds up iron reserves to last for four to six months after birth, until she starts eating iron-rich solid foods. Fetuses are efficient parasites, If there’s not enough iron, the one who ends up deficient is the mother.
A pregnant woman needs 30 milligrams (mg) of iron daily; many prenatal supplements meet this amount. Still, aim to eat iron-rich foods, such as meat, poultry, seafood, spinach, and potatoes with the skin. Increase your body’s iron absorption by eating vitamin C-rich foods (such as broccoli, peppers, or tomatoes) at the same time. Avoid coffee and tea with meals; they inhibit iron absorption. One downside: Iron may lead to constipation. For relief, eat high-fiber foods, such as fruits and vegetables.
Bone up on calcium.
It builds your baby’s bones and teeth. If there’s not enough in your diet, the fetus will draw calcium from your bones, putting you at risk for osteoporosis later in life. You need a minimum of 1,000 mg a day.
Low-fat or nonfat milk, processed cheeses, and yogurt are great sources (about 300 mg per serving), but there are many calcium-rich nondairy alternatives: calcium-fortified orange juice or tofu; sardines and canned salmon (with the bones); and dark-green, leafy vegetables. If your doctor recommends taking a calcium supplement, steer clear of those made from bonemeal or oyster shells, since they can contain dangerous levels of lead or other pollutants, and those with added vitamin D, an excess of which can harm the fetus. If you take both calcium and iron supplements, do so at different times of day, because they can interfere with each other’s absorption.
Water is your Friend.
Your fluid needs increase during pregnancy, partly to keep pace with your burgeoning blood supply, most of which is water. Plain old H2O is your best bet for keeping up with the demand. Water also cools your body, moves nutrients and waste, prevents constipation, and provides a cushion for your baby. Drink at least eight 8-ounce cups of fluid a day; low-fat milk and juice count. A cup a day of coffee or other caffeinated beverages won’t hurt the baby, but it may dehydrate you. To find out whether you’re getting adequate fluids, check your urine: If it’s light yellow or clear, you’re drinking enough; if it’s dark yellow, drink more.
Also, because the kidneys excrete salt actively during pregnancy, be sure to include a moderate amount of iodized salt in your diet. Not consuming enough salt during pregnancy may actually predispose you to high blood pressure, and a lack of iodine can cause a form of mental retardation called cretinism in your child.
Beware the bacteria bearers.
During pregnancy, avoid soft cheeses, such as Brie, Camembert, blue, and feta. They may harbor Listeria monocytogenes bacteria, which can lead to dangerous form of food poisoning called listeriosis. (Hard, processed, cream, and cottage cheeses are okay.) Pregnant women are about 20 times more likely than other adults to get listeriosis, which can cause miscarriage, premature delivery, stillbirth, and newborn infections. Also taboo: raw or undercooked meat, poultry, seafood, and eggs, as well as unpasteurized milk and juice. All can pass along food-borne illness.
Finally, be sure to store, handle and prepare foods properly; wash utensils, cutting boards and your hands thoroughly with soap and water; and replace your sponges and dishcloths frequently.
Vary your diet if you’re a vegetarian.
Vegetarians who follow a diet that includes milk and egg products should have no trouble obtaining the necessary nutrients in pregnancy. Just be sure to eat an assortment of grains, fortified cereals, legumes, vegetables, and seeds throughout the day.
Vegans, who eat no animal products, may need vitamin B12, vitamin D, zinc, and calcium supplements prescribed by their doctors. Also, the iron found in plant foods may not be absorbed as well as the iron in meats, warranting a supplement.
If you’re a religious Muslim who doesn’t eat pork or a religious Jew who doesn’t eat pork or shellfish or combine meat and dairy products at the same meal, don’t worry. As long as a diet has a variety of foods from different food groups, you should get the nutrients you and your baby need. One caution: Some religions have fasting days, but pregnant women should never fast.
If you are lactose intolerant, opt for calcium-rich nondairy foods such as collard greens, figs, and sardines with bones; your doctor may also recommend calcium supplements. Nonprescription drops and tablets containing lactase, the intestinal enzyme that’s responsible for lactose digestion, are safe to take with dairy foods during pregnancy.
Don’t lose sleep over food.
If you can’t stand broccoli or you can’t stomach dairy products, simply find alternatives. Avoiding alcohol is absolutely paramount. But avoiding a brownie — or any other foods you enjoy — is not.
*As usual please discuss all topics with your Dr.
The Five Factors of Fitness…revisited
Just reviewing the Five factors it takes to effect body composition change,
Component One: Proper Food Intake
Energy in Vs. Energy out, your body requires a certain amount of energy, if you are wanting to lose body fat you must at least give your body what it needs in calories in, if not it will not let go of your body’s savings account…FAT.
Factor Two: Proper Cardio
Maximize your time and get the most for the least. Really you do not need to be on a piece of cardio for hours, unless your going to be running a marathon. Learn about Heart Rate monitors from your local trainer…or me:-)
Factor Three: Proper Supplementation
This is a dirty industry filled with marketing and not enough science. Please ensure you are taking a good multi-vitamin. You can not get the nutrients needed through food and need them when your exercising. Make sure the supplement you are taking is made with GMP’s (good manufacturing practices). If you want go to www.myapex.com and you can get purity, potency with the same guarantee pharmaceuticals have.
Factor Four: Proper Resistance Training
When approaching a resistance training program, it should address your muscle imbalances and postural deviations caused from what you do for work and prior injuries. When you are set in one position for over an extended period of time you need to address this in your workout plan. Your approach should be lengthening the tight muscles and strengthening the weak, if not, you risk making a better looking more messed up version of what you already exist to be.
Factor Five: Proper Professional Assistance
I always recommend meeting with a qualified professional who understands the basics of human movement. when choosing a trainer, I recommend one who carries a license with the National Academy of Sports Medicine (NASM) www.nasm.org . As always, please check to make sure any trainer you choose has a current license, NOT an expired one.
If Your Child Doesn’t Like Sports
Team sports can help a child gain self esteem, coordination, spatial awareness, confidence, and general fitness, and help them learn how to work with other kids and adults. But some kids aren’t natural athletes and they may tell you – directly or indirectly – that they just don’t like sports. What then?
Why Some Kids Don’t Like Teams
Every child doesn’t have to join a team, and with enough other activities, kids can be fit without them. But it’s a good idea to find out why your child isn’t interested. You might be able to help solve any deeper concerns your child might be having, or steer your child toward something else. Talk with your child and let him or her know that you’d like to work on a solution together. That solution might mean making changes and sticking with the team sport or finding a new activity to try.
Here are some reasons why your child might not like sports:
Developing Basic Skills
Though many sports programs are available for preschoolers, it’s not until about age 6 or 7 that most kids have the physical skills, the attention span, and the ability to grasp the rules needed to play organized sports. If your child hasn’t had much practice in a specific sport, it may take a while for him or her to be expected to reliably perform necessary skills such as kicking a soccer ball on the run or hitting a baseball thrown from the pitcher’s mound. Trying and failing, especially in a game situation, might frustrate your child and make him or her nervous.
What You Can Do. Practice with your child at home. Whether you’re shooting baskets, playing catch, or going for a jog together, you’re giving your child an opportunity to build his or her skills and fitness in a safe environment. Your child can freely try – and risk failing – new things without the self-consciousness of being around his or her peers. And you’re also getting a good dose of quality together time.
Coach or League Is Too Competitive
A kid who’s already a reluctant athlete might feel extra-nervous when the coach barks out orders or the league focuses heavily on winning.
What You Can Do. Investigate sports programs before signing your child up for one. Talk with coaches and other parents about the philosophy. Some athletic associations, like the YMCA, have noncompetitive leagues. In some programs, they don’t even keep score. If you live near a LIFETIME FITNESS ( www.LIFETIMEFITNESS.com ) our Member Activities Department has great kids programs!!!!
Keep in mind that as kids get older, they can handle more competitive aspects such as keeping score and keeping track of wins and losses for the season. Some kids may be motivated by competitive play, but the average child may not be ready for the increased pressure until he or she is 11 or 12 years old. Remember that even in more competitive leagues, the atmosphere should remain positive and supportive for all the participants.
Stage Fright
If your child isn’t a natural athlete, or is a little shy, he or she might be uncomfortable with the pressure of being on a team. More self-conscious kids also might worry about letting their parents, coaches, or teammates down. This is especially true if the child is still working on basic skills and if the league is very competitive.
What You Can Do. Keep your expectations realistic – most kids don’t become Olympic medalists or get sports scholarships. Let your child know the goal is to be fit and have fun. If the coach or league doesn’t agree, it’s probably time to look for something new.
Still Shopping for a Sport
Some kids haven’t found the right sport. Maybe your child didn’t have the hand-eye coordination for baseball, but he or she has the drive and the build to be a swimmer, a runner, or a cyclist. The idea of an individual sport also can be more appealing to some kids who like to go it alone.
What You Can Do. Be open to your child’s interests in other sports or activities. That can be tough if, for instance, you just loved basketball and wanted to continue the legacy. But by exploring other options, you give your child a chance to get invested in something he or she truly enjoys.
Other Barriers
Different kids mature at different rates, so it’s common for there to be a wide range of heights, weights, and athletic abilities among kids of the same age group. So if your child is much bigger or smaller than other kids of the same age – or less coordinated or not as strong – he or she may feel self-conscious and uncomfortable competing with them. Your child also may be afraid of getting injured, or worried that he or she can’t keep up. A child who is overweight might be reluctant to participate in a sport, for example, while a child who has asthma might feel more comfortable with sports that require short outputs of energy, like baseball, football, gymnastics, golf, and shorter track and field events.
What You Can Do. Give some honest thought to your child’s strengths, abilities, and temperament, and find an activity that might be a good match. Some kids are afraid of the ball, so they don’t like softball or volleyball, but may enjoy an activity like running. If your child is overweight, he or she might lack the endurance to run, but might enjoy a sport like swimming. Your child may be too small for the basketball team, but may enjoy gymnastics or wrestling.
Keep in mind that some kids just prefer sports that focus on individual performance rather than teamwork. Remember that the goal is to prevent your child from feeling frustrated, wanting to quit, and being turned off from sports and physical activity altogether.
With good communication, you may be able to address your child’s concerns. Other issues may naturally fade as your child grows. If you can understand what your child is going through and provide a supportive environment, you can help your child succeed in whatever activity he or she chooses.
Ways to Stay Fit Outside of Team Sports
Even kids who once said they hated sports might learn to like team sports as their skills improve, or if they find the right sport or a league with the right level of intensity. But even if team sports never thrill your child, there’s plenty a kid can do to get the recommended 60 minutes or more of physical activity each day.
Free play can be very important for a child who doesn’t play a team sport. What’s free play? It’s the activity kids get when they’re left to their own devices, like shooting hoops, riding bikes, playing whiffleball, playing tag, jumping rope, or dancing.
Outside of the most common team sports, your child might want to try individual sports or other organized activities that can boost his or her fitness. Here are some ideas:
- swimming
- horseback riding
- dance classes
- inline skating
- cycling
- cheerleading
- skateboarding
- hiking
- golf
- tennis
- fencing
- gymnastics
- martial arts
- yoga and other fitness classes
- Ultimate Frisbee
- running
Supporting Your Kid’s Choices
Even if the going’s tough, work with your child to find something active that he or she likes. Try to remain open-minded. Maybe your child is interested in an activity that is not offered at his or her school. If your daughter wants to try flag football or ice hockey, for example, help her find a local league or talk to school officials about starting up a new team.
You’ll need to be patient if your child has difficulty choosing and sticking to an activity. It often takes several tries before a child finds one that feels like the right fit. But when something clicks, you’ll be glad you invested the time and effort. For your child, it’s one big step toward developing active habits that can last a lifetime.
Note: Please remember before starting your child on any sport or fitness program you should have a physical examination done for them. Kids with undiagnosed medical conditions such as vision, hearing could have a hard time playing sports and could discourage them from trying to play or staying involved. More importantly for thier safety though.
Feeding Your Child Athlete
All kids need to eat balanced meals and have a healthy diet. But should that balance change if your child is on a sports team or working out, Maybe. Your child needs to eat the right combination of foods to support that higher level of activity, however, that mix might not be too different than what is considered a healthy diet. Eating for sports should be an extension of healthy eating for life.
There are many “sports” foods and drinks marketed to athletes, like energy bars and gels. In general, most young athletes do not need these products to meet their energy needs. These products don’t have magic ingredients that will improve a child’s sports performance, but they can come in handy if your child doesn’t have time to prepare a healthy meal or snack.
Because athletic kids are particularly reliant on the nutrients that a balanced diet can provide, it’s usually not a good idea for them to diet. In sports where weight is emphasized, such as wrestling, swimming, dance, or gymnastics, your child may feel pressure to lose weight. If a coach, gym teacher, or another teammate says that your child needs to go on a diet, talk to your doctor first. If your doctor thinks your child should diet, the doctor can work with your child or refer you to a nutritionist to develop a plan that allows your child to work on the weight in a safe and healthy way.
What Are the Nutritional Needs of Young Athletes?
If your child is eating healthy, well-balanced meals and snacks, your child is probably getting the nutrients that he or she needs to perform well in sports. The new food guide pyramid, called My Pyramid ( www.mypyramid.com ), can provide guidance on what kinds of foods and drinks should be included in our childrens well-balanced meals and snacks.
But kids who are involved in strenuous endurance sports like cross-country running or competitive swimming, which involve 1 1/2 to 2 hours of activity at a time, may need to consume more food to keep up with their increased energy demands. Most athletic young people will naturally crave the amount of food their bodies need, but if you are concerned that your child is getting too much or too little food, you may want to check in with your child’s doctor.
Because different foods have different combinations of these nutrients, it’s important to vary your child’s meals and snacks as much as possible. It’s a good idea to make sure that your child is getting the following nutrients:
- Vitamins and minerals: Your child needs a variety of vitamins and minerals. Brightly colored foods such as spinach, carrots, squash, and peppers tend to be packed with them. It’s especially important your child get plenty of calcium and iron. Calcium helps your child build healthy bones, which are important especially if your child breaks a bone or gets a stress fracture. Calcium-rich foods include dairy products like milk, yogurt, and cheese, as well as leafy green vegetables such as broccoli. Iron helps carry oxygen to all the different body parts that need it. Iron-rich foods include red meat, chicken, tuna, salmon, eggs, dried fruits, leafy green vegetables, and whole grains.
- Protein: Protein can help build your child’s muscles, along with regular training and exercise. But there’s no need to overload on protein because too much of it can lead to dehydration and calcium loss. Protein-rich foods include fish, lean red meat and poultry, dairy products, nuts, soy products, and peanut butter.
- Carbohydrates: Carbohydrates provide energy for the body. Some diet plans have urged weight-conscious adults to steer clear of carbohydrates or “carbs” as they’re often called. But for a young athlete, carbohydrates are an important source of fuel. There’s not any need for your child to do any “carb loading” or eat a lot of carbs in advance of a big game, but without some of these foods in your child’s diet, he or she will be running on empty. When you’re choosing carbohydrates, look for whole-grain foods that are less processed and high in fiber, like pasta, brown rice, whole-grain bread, and cereal. Fiber helps lower cholesterol and may help prevent diabetes and heart disease.
It’s a good idea to pack your child’s meals with natural foods as much as possible. Natural foods such as whole-wheat breads and baked potatoes are more wholesome choices than heavily processed foods, like white breads and potato chips. Usually the less processed the food, the more nutritious it is. Choose products with ingredients such as whole wheat or oats rather than white flour. Encourage your child to pick up a piece of fruit, rather than a fruit drink, which may have added sugar. Remember that sugar may be listed by another name such as sucrose or fructose.
Drink Up!
It’s important for young athletes to drink plenty of fluid to avoid any heat illness and dehydration, which can zap a child’s strength, energy, and coordination and lead to other health problems.
It’s a good idea for your child to drink water or other fluids throughout the day, but especially before, during, and after periods of extended physical activity. Experts recommend that kids drink approximately 1 cup (240 milliliters) of water or fluid every 20 to 30 minutes of physical activity, depending on the child. Shorter competitions may not require drinking during the activity, but it’s important to drink water after the game or event to restore whatever fluid your child lost through sweat during the event.
Children often don’t recognize or respond to feelings of thirst. So it’s a good idea to encourage your child to drink before thirst sets in.
Although many sports drinks are available, usually plain water is sufficient to keep kids hydrated. Sports drinks are designed to provide energy and replace electrolytes – such as sodium and potassium – that athletes lose in sweat. But your child’s body typically has enough carbohydrates to serve as energy for up to 90 minutes of exercise. And in most cases, any lost electrolytes can be replenished by a good meal after the activity.
If your child participates in endurance sports such as long-distance running and biking or high-intensity exercise such as soccer, basketball, or hockey, it’s a good idea for your child to replenish his or her body throughout the event. This is because the body can use the sugar immediately as energy to make up for the depleted energy stores in the body. Soda and juice may not quench your child’s fluid needs as well because many of them have too much sugar and can upset the stomach. If your child wants juice, it’s a good idea to mix it with water to reduce the concentration of sugar.
Pressures Facing Athletes
Some school-age athletes face unique pressures involving nutrition and body weight. In some sports, it’s common for kids to feel they need to radically increase or reduce their weight to reach peak performance.
Unhealthy eating habits, like crash dieting, can also leave your child with less strength, endurance, and poorer mental concentration. Similar performance issues can come up when kids try to increase their weight too fast. When a person overeats, the food the body can’t immediately use gets stored as fat. As a result, kids who overeat may gain weight, but their physical fitness will be diminished.
If you are concerned about your child’s eating habits, it’s a good idea to talk to your child’s doctor.
Game Day
It’s important for your child to eat well on game days, but make sure your child eats at least 2 hours before the event – early enough to digest the food before game time. The meal itself should not be very different from what your child has been eating throughout training.
It should have plenty of carbohydrates and protein and be low in fat because fat is harder to digest and can cause an upset stomach.
After the game or event, it’s a good idea to make sure your child gets a well-balanced meal. Your child’s body will be rebuilding muscle tissue and restoring carbohydrates and fluids for up to 24 hours after the competition. So it’s important that your child get plenty of protein, fat, and carbohydrates in the postgame hours.
And remember, when packing your child’s bag for the big day, don’t forget the water bottle or the sports drink.
Meal and Snack Suggestions
You can’t make up for a poor diet on game day, so it’s important to feed your child healthy meals and snacks on a consistent basis, even during the off-season. That will provide a solid foundation whenever your child heads out for a competition.
Breakfast might include low-fat yogurt with some granola or a banana. Lunch might include bean burritos with low-fat cheese, lettuce, and tomatoes. A turkey sandwich and fruit may also be a hit. Dinner might be grilled chicken breasts with steamed rice and vegetables or pasta with red sauce and lean ground beef, along with a salad. Snacks might be pretzels, raisins, and fruit.
Foods Dense In Nutrients
These nutrient dense foods benefit the body in so many ways. They power your brain, and correctly and efficiently fuel your body. Nutrient dense foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
Always try to include them when planning your meals and snacks for the day!
ASSORTED
- Extra virgin olive oil
- Black olives
- Dark (not milk) chocolate
- Green tea
- Salsa
- Calcium-fortified juice
DAIRY
- Skim or 1% milk
- Low fat yogurt with active cultures
- Low fat cottage cheese
- Meats and Seafood
- Fresh fish, non-breaded
- Salmon, canned or fresh
- Tuna, canned or fresh
- Lean, fresh beef, poultry or pork
- Eggs
- Veggie burgers
- Nuts and seeds
FRUITS
- Apples
- Red grapefruit
- Melons, any kind
- Dried apricots
- Red grapes
- Prunes
- Oranges
- Berries, any kind
GRAINS
- 100% whole wheat bread, bagels, pitas
- Whole wheat pasta
- Cornmeal
- Millet
- Bulgur
- Brown rice
- Whole wheat pancake mix
- Oatmeal
- Shredded Wheat
- Dry cereal with 5 grams fiber
- Low fat Triscuit crackers
- Wasa fiber rye crackers
VEGETABLES
- Red, yellow, and orange peppers
- Mushrooms
- Romaine Lettuce
- Carrots, baby and regular
- Kale and other greens
- Garlic
- Onions
- Broccoli
- Cauliflower
- Sweet potatoes
- Spinach
- Green onions
- Winter squash
- Cabbage
- Beets
- Tomatoes
as always please feel free to ask questions. Not everyone knows what to eat and when!
-LK36
Kids And Caffeine
Most parents wouldn’t dream of giving their kids a toasty cup of coffee, but they may routinely serve soft drinks containing caffeine. The amount of High School Students, even those in Junior High, are drinking these energy drinks like Monster, Full Throttle, etc at an alarming rate. I have said for the past few years that these drinks are so powerful that they should have an age restriction on the purchase of them. To see what I am talking about hang out at a gas station convince store close to your local high school and watch the number of kids buying these drinks!!! Although it’s likely that your child will ingest caffeine at some time, it’s a good idea to keep caffeine consumption to a minimum, especially in younger children.
Although the United States hasn’t yet developed guidelines for caffeine intake and kids, Canadian guidelines recommend that preschool children get no more than 45 milligrams of caffeine a day. That’s equivalent to the average amount of caffeine found in a 12-ounce (355-milliliter) can of soda or four 1.5-ounce (43-gram) milk chocolate bars.
What’s Caffeine and How Does It Affect Kids?
A stimulant that affects children and adults similarly, caffeine is a drug that’s naturally produced in the leaves and seeds of many plants. Caffeine is also made artificially and added to certain foods. Caffeine is defined as a drug because it stimulates the central nervous system. At lower levels, caffeine can make people feel more alert and like they have more energy.
In both kids and adults, too much caffeine can cause:
- jitteriness and nervousness
- upset stomach
- headaches
- difficulty concentrating
- difficulty sleeping
- increased heart rate
- increased blood pressure
Especially in young children, it doesn’t take a lot of caffeine to produce these effects.
Other reasons to limit kids’ caffeine consumption include:
- Consuming one 12-ounce (355-milliliter) sweetened soft drink per day increases a child’s risk of obesity by 60%.
- Not only do caffeinated beverages contain empty calories (calories that don’t provide any nutrients), but kids who fill up on them don’t get the vitamins and minerals they need from healthy sources, putting them at risk for developing nutritional deficiencies. In particular, children who drink too much soda (which usually starts between the third and eighth grades) may miss getting the calcium they need from milk to build strong bones and teeth.
- Drinking too many sweetened caffeinated drinks could lead to dental cavities (or caries) from the high sugar content and the erosion of the enamel of the teeth from the acidity. Not convinced that sodas can wreak that much havoc on kids’ teeth? Consider this: One 12-ounce (355-milliliter) non-diet, carbonated soft drink contains the equivalent of 10 teaspoons of sugar (49 milliliters) and 150 calories.
- Caffeine is a diuretic that causes the body to eliminate water (through urinating), which may contribute to dehydration. Whether the amount of caffeine in beverages is enough to actually cause dehydration is not clear, however. It may depend on whether the person drinking the beverage is used to caffeine and how much caffeine he or she has consumed that day. To be on the safe side, it may be wise to avoid excessive caffeine consumption in hot weather, when children need to replace water lost through perspiration.
- Abruptly stopping caffeine may cause withdrawal symptoms (headaches, muscle aches, temporary depression, and irritability), especially for those who are used to consuming a lot.
- Caffeine can aggravate heart problems or nervous disorders, and some children may not be aware that they’re at risk.
One thing that caffeine doesn’t do is stunt growth. Although scientists once worried that caffeine could hinder a child’s growth, this concern isn’t supported by research.
Which Foods and Beverages Contain Caffeine?
Although kids get most of their caffeine from sodas, it’s also found in coffee, tea, chocolate, coffee ice cream or frozen yogurt, as well as pain relievers and other over-the-counter medicines. Some parents may give their children iced tea in place of soda, thinking that it’s a better alternative. But iced tea can contain as much sugar and caffeine as soda.
Here’s how some sources of caffeine compare:
| Item | Amount of Item | Amount of Caffeine |
| Jolt soft drink | 12 ounces | 71.2 mg |
| Mountain Dew | 12 ounces | 55.0 mg |
| Coca-Cola | 12 ounces | 34.0 mg |
| Diet Coke | 12 ounces | 45.0 mg |
| Pepsi | 12 ounces | 38.0 mg |
| 7-Up | 12 ounces | 0 mg |
| brewed coffee (drip method) | 5 ounces | 115 mg* |
| iced tea | 12 ounces | 70 mg* |
| dark chocolate | 1 ounce | 20 mg* |
| milk chocolate | 1 ounce | 6 mg* |
| cocoa beverage | 5 ounces | 4 mg* |
| chocolate milk beverage | 8 ounces | 5 mg* |
| cold relief medication | 1 tablet | 30 mg* |
| * denotes average amount of caffeine | ||
| Source: U.S. Food and Drug Administration and National Soft Drink Association | ||
What’s Caffeine Sensitivity?
Caffeine sensitivity refers to the amount of caffeine that will produce an effect in someone. This amount varies from person to person. On average, the smaller the person, the less caffeine necessary to produce side effects. However, caffeine sensitivity is most affected by the amount of daily caffeine use. People who regularly drink beverages containing caffeine soon develop a reduced sensitivity to caffeine. This means they require higher doses of caffeine to achieve the same effects as someone who doesn’t drink caffeinated drinks every day. So, the more caffeine your child takes in, the more caffeine he or she will need to feel the same effects.
In addition to being more susceptible to the effects of caffeine based on size, small children are more sensitive to caffeine because they haven’t been exposed to it as much as older children or adults. Caffeine moves through the body within a few hours after it’s consumed and is then passed through the urine. It’s not stored in the body, but your child may feel its effects for up to 6 hours if he or she is sensitive to it.
Cutting Caffeine Out of the Equation
Can you help your child conquer caffeine? Absolutely! The best way to cut caffeine (and added sugar) from your child’s diet is to eliminate soda. Instead, offer water, milk, flavored seltzer, and 100% fruit juice. For added convenience, give your child water in squeeze bottles to carry around. Of course, you can still serve the occasional soda or tea – just make it caffeine free such as Sprite. Also, be on the lookout for hidden caffeine by checking the ingredient list on foods and beverages.
For older kids or teens who may be getting more caffeine than they should, it’s important to watch their caffeine consumption. If your teen has taken up a coffee-drinking habit, one cup a day can easily turn into several (as most adults know), especially if your teen is using coffee to stay awake during late-night study sessions.
The best way to reduce your child’s caffeine intake is to cut back slowly. Otherwise, he or she could get headaches and feel achy, depressed, or just downright lousy. Try cutting your child’s caffeine consumption by substituting noncaffeinated drinks for caffeinated sodas and coffee (water, caffeine-free sodas, and caffeine-free teas). Keep track of how many caffeinated drinks your child has each day, and substitute one drink per week with a caffeine-free alternative until he or she has gotten below the 100-milligram mark.
As you’re cutting back the caffeine, your child may feel tired. The best bet is for your child to hit the sack, not the sodas: It’s just your child’s body’s way of saying that more rest is necessary. Don’t worry – your child’s energy levels will return to normal in a few days.
And feel free to let your child indulge in a sliver of chocolate cake at birthday parties or a cup of tasty hot cocoa on a cold day – these choices don’t pack enough caffeine punch to be harmful. As with everything, moderation is the key to keeping your kid’s caffeine consumption under control.
Fruit Kabobs
This is a great vitamin packed dish for the summer that’s coming!!! Give it a try.
INGREDIENTS
- 2 tablespoons olive oil
- 2 tablespoons brown sugar
- 2 tablespoons fresh lime juice
- 1 teaspoon ground cinnamon
- 1/4 cup fresh mint, chopped
- 2 apples, cored and cut into 1″ pieces
- 2 bananas, peeled and cut into 1″ pieces
- 2 peaches, pitted and cut into 1″ pieces
- 4 kiwifruit, peeled and sliced into 1″ pieces
- 1 can pineapple chunks
- 16 strawberries, washed and hulled
DIRECTIONS
- Prepare grill
- In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved
- If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers
- Brush kebabs with the sugar mixture then place on grill
- Grill kebabs for about 6-8 minutes, turning frequently until fruit starts to brown and is heated through
APROX. NUTRITION INFO
Calories: 171
Fat: 4 g
Carbohydrates: 36 g
Protein: 1 g
Serves: 8
If You Fail To Plan, You Plan To Fail
We often face situations similar to these two. Normally, we choose to think one step ahead. “I am tired, hungry and stressed out. I need to eat something quick. I don’t care what it is!” Unfortunately, those decisions come back to haunt us in the future, only adding to the stress already in our lives.
After a long day with the kids, doing laundry, reading books, and working on night school homework, you might have to decide between exercise and a couch that is screaming your name. Another difficult decision we face on a regular basis, and once again we often choose to think one step ahead. “I need to rest – I’m so drained!”
The difference between one step ahead and two steps ahead can mean the difference between staying on the fitness roller coaster or achieving your goals. Two steps ahead, we are still tired, stressed and cranky, BUT also determined, committed and able to see the big picture.
Having a few thoughts that motivate and inspire you will help fight through step one and see that vision. Here are a few:
- “My self-confidence is going to be so much higher because I’ve struggled through a difficult situation and found a way to conquer it!”
- “I’ve had to find a way to deal with things during a very stressful time in my life. I can’t wait to see what I can do without all the stress!”
- “I’m going to be able to keep up with my kids and be a part of their lives for a long time!”
- “Why shouldn’t my health be the most important thing in my life – it doesn’t make me selfish, just smart!”
- “If there is one thing I have complete control over, it’s my health. I am going to do whatever it takes to figure out a way because I have pride in who I am!”
- “My body is like a home, a long term investment, not a car, I should treat it like I’m going to own it for awhile.”
“Step Two” reminds us how important consistency is in reaching our goals and helps us envision that beautiful feeling you get when you work hard to achieve something.
Step One – “Oh, what a great idea. I should try that sometime, but I really have to go clean my oven.” Step Two – “What a great idea. I’m going to come up with three things that will motivate and inspire me each time I have to choose between a healthy and unhealthy decision, and I’m going to write them down so I see them on a regular basis! Now, I’m going to go clean my oven!”
Hopefully this will help you with planning ahead and making the right decisions to a better and healthier you!!!
-LK36
Kids And Strength Training…What You Need To Know About Your Kids In a Fitness Center
Strength training can be a fun way for your child to build healthy muscles, joints, and bones. With a properly designed and supervised program, your child can improve his or her endurance, total fitness level, and sports performance. Strength training can even help prevent injuries and speed up recovery.
What Is Strength Training?
Strength training is the practice of using free weights, weight machines, and rubber resistance bands to build muscles. With resistance the muscles have to work extra hard to move. When the muscles work extra hard, they grow stronger and more efficient.
Strength training can also help fortify the ligaments and tendons that support the muscles and bones and improve bone density, which is the amount of calcium and minerals in the bone. And the benefits may go beyond physical health. Young athletes may feel better about themselves as they get stronger.
The goal of strength training is not to bulk up. It should not be confused with bodybuilding and powerlifting, which are not recommended for kids and teens. In these sports, people train with very heavy weights and participate in modeling and lifting competitions. Kids and teens who do those sports can risk injuring their growing bones, muscles, and joints.
Age Guidelines on Strength Training
Generally, if your child is ready to participate in organized sports or activities such as baseball, soccer, or gymnastics, it is usually safe to start strength training.
A child’s strength-training program shouldn’t just be a scaled-down version of an adult’s weight training regimen. A trainer who has experience in working with kids should design a program for your child and show your child the proper techniques, safety precautions, and how to properly use the equipment.
Kids as young 6 years old can usually do strength-training activities (such as push-ups and sit-ups) as long as they can perform the exercises safely and follow instructions. These exercises can help kids build a sense of balance, control, and awareness of their bodies.
Typically, it’s a good idea for younger kids to stay away from heavier weights. Instead, they should lift small amounts of weight with a high number of repetitions. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. A trained professional can help your child determine what the appropriate weight may be.
Strength-Training Safety
As with any sport, it’s a good idea to have your child visit a doctor before beginning a strength-training regimen. If the doctor signs off on the idea, you’ll need to make sure that your child will be properly supervised, using safe equipment, and following an age-appropriate routine.
Muscle strains are the most common form of injury, and the lower back is the most commonly injured area. But these injuries usually happen because the child has not used the proper lifting technique or is trying to lift too much weight.
As long as your child is using the proper techniques and lifting an appropriate amount of weight, strength training shouldn’t have any effect on your child’s growth plates, the layer of cartilage near the end of the bone where most of the bone growth occurs.
Strength training should not involve the use of anabolic steroids. Some young and professional athletes have abused these drugs to build muscles and improve athletic performance and appearance. But these drugs, some of which are illegal, can pose severe risks to physical and psychological health.
A Healthy Routine
In general, kids and teens should tone their muscles using a low amount of weight and a high number of repetitions, instead of trying to lift a heavy load one or two times. The amount of weight will depend on your child’s current size and strength level. But in general, your child should be able to lift a weight with proper technique at least 10 to 12 times. If he or she can’t lift the weight at least 10 times, it’s likely that the weight is too heavy for your child.
Kids shouldn’t even consider concentrating on adding muscle bulk until after they have passed through puberty. Even then, it’s important to focus on technique so that they can strengthen their muscles safely.
The focus of each training session should be on proper form and technique, and if free weights are used, there should be an adult around to spot your child. The National Strength and Conditioning Association ( http://www.nsca-lift.org/ ) has created the following guidelines for strength-training programs:
- An instructor-to-child ratio of at least 1 to 10 is recommended.
- The instructor should have experience with children and strength training.
- When teaching a new exercise, the trainer should have the child perform the exercise under his or her supervision in a hazard-free, well-lit, and adequately ventilated environment.
- Calisthenics and stretching exercises should be performed before and after strength training.
- Children should begin with one set of 10 to 15 repetitions of six to eight exercises that focus on the major muscle groups of the upper and lower body.
- Children should start with a relatively light weight and a high number of repetitions and increase the load and decrease the repetitions as strength improves. Progression can also be achieved by increasing the number of sets (up to three) or types of exercises.
- The trainer should be working on balance, stability, and spatial awareness as well.
- Two to three training sessions per week on nonconsecutive days is sufficient.
- Another reference for training kids and strength training moderation is the National Academy of Sports Medicine ( www.NASM.org ).
Note: Please remember before starting your child on any sport or fitness program you should have a physical examination done for them. Kids with undiagnosed medical conditions such as vision, hearing could have a hard time playing sports and could discourage them from trying to play or staying involved. More importantly for thier safety though.
How young is too young to begin a Fitness Regimen?
Encouraging your child to be physically active is important at any age. In fact, kids who are active at a young age tend to stay active later in life, and they have a lower risk of becoming obese or developing heart disease.
For example, a child at 5 years old will most likely get their excersise from playing tag, running, or kicking a ball around, etc. Encouraging your child to play and be active earlier will also promote cognitive development and dexterity. Parents today, please make sure your children get plenty of playtime outside, away from the TV. Sunshine (in moderation) has been shown to both to give your body Vitiman D but also promotes well being. No one is suggesting to go and fry yourself on a beach or at the pool, but many scientists believe that “safe sun” — 15 minutes or so a few times a week without sunscreen — is not only possible but helpful to health. Also, join in as much as possible. Not only will both of you enjoy the time spent together, but you all will benefit from the active example you set and a family that plays together stays together.
Note: Please remember before starting your child on any sport or fitness program you should have a physical examination done for them. Kids with undiagnosed medical conditions such as vision, hearing could have a hard time playing sports and could discourage them from trying to play or staying involved. More importantly for thier safety though. For more information about the sun and the benefits of vitiman D you can visit http://www.usatoday.com/news/nation/2005-05-21-doctors-sunshine-good_x.htm
Carbohydrates, What You Need To Know
A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are accompanied by some severe dangers. So what should you do? The truth is, you can have your carbs and eat them too—you just have to know how to choose them.
The Real Carbohydrates
Carbohydrates are the body’s ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. In fact, the human brain depends exclusively on carbohydrates for its energy.
Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
The body converts digestible (non-fiber) carbohydrates into glucose, which our cells use as fuel. Some carbs (simple) break down quickly into glucose while others (complex) are slowly broken down and enter the bloodstream more gradually.
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use, like fueling a workout.
If there is extra glucose, the body will store it as fat.
There are basically three types of carbohydrates:
Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.
Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested.
Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health.
Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.
Simple carbs, complex carbs, and fiber are found in many foods. Some provide important nutrients that promote health while others simply provide calories that promote girth.
- Sugar:, syrup, candy, honey, jams, jelly, molasses, and soft drinks contain simple carbohydrates and little if any nutrients
- Fruits: contain primarily simple carbohydrate but also valuable vitamins, minerals, fiber, and water
- Vegetables: contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water
- Legumes: such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein
- Milk Products: contain simple carbohydrates along with protein, calcium and other nutrients
- Grain Products: contain complex carbohydrates, fiber, vitamins, minerals, and protein. The amounts vary depending on the type of grain used and the amount of processing. Selecting whole grain options whenever possible is recommended
What You Should Know About Low-Carbohydrate Diets
Following an extremely low-carbohydrate diet is disastrous, dangerous, and above all—boring! Carbohydrates are NOT the enemy. Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss/maintenance.
The Body’s Immediate Reaction to Very Low Carbohydrate Diets:
When there is a severe deficit of carbohydrates, the body has several immediate reactions:
With no glucose available for energy, the body starts using protein from food for energy. Therefore this protein is no longer available for more important functions, such as making new cells, tissues, enzymes, hormones, and antibodies and the regulation of fluid balance.
When carbohydrates are lacking, the body cannot burn fat in the correct way. Normally carbs combine with fat fragments to be used as energy. When carbs are not available, there is an incomplete breakdown of fat that produces a by-product called ketones. These ketones accumulate in the blood and in the urine causing ketosis, which is an abnormal state. Ketosis does cause a decrease in appetite because it’s one of the body’s protection mechanisms. It’s an advantage to someone in a famine (which the body thinks it’s experiencing) to lack an appetite because the search for food would be a waste of time and additional energy.
Due to the lack of energy and the accumulation of ketones, low-carb diets are often accompanied by nausea, headaches, dizziness, fatigue, bad breath, and dehydration.
Because of dehydration and a lack of fiber, constipation can result. Exercise and fitness performance is reduced on a low-carb diet. Do not be surprised if your energy level is so low that you cannot make it through your normal workout routine.
Long-Term Effects of Low Carbohydrate Diets
When you severely restrict carbohydrates, your consumption of protein and fat increases, which has several long-term effects:
- The risk of many cancers increases when fruits, vegetables, whole grain products, and beans are eliminated from the diet.
Protein foods are also high in purines, which are broken down into uric acid. Elevated levels of uric acid in the blood may lead to needle-like uric acid crystals in joints, causing gout - Kidney stones are more likely to form on high protein, ketosis-producing diets
- Over time, high protein diets can cause a loss of calcium and lead to osteoporosis
- The risk of heart disease is greatly increased on a low-carb diet that is high in protein, cholesterol, fat, and saturated fat. A temporary reduction in cholesterol levels may be experienced, but this is common with any weight loss
How do you include carbohydrates in you diet in a safe, effective, and controlled way? Here are my 3 simple rules:
RULE 1: Include the following in your diet:
- Fruits: 2-4 servings daily
- Vegetables: 3-5 servings daily
- Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily
- Legumes, beans and peas: 1-2 servings daily
- Low-fat and non-fat dairy products: 3 servings daily
RULE 2: Limit the following to less than 2 servings daily:
- Fruit Juice
- Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
- White rice
- French fries
- Fried vegetables
RULE 3: Eliminate the following from your diet or eat only on occasion:
- Sugary Desserts
- Cookies
- Cakes
- Pies
- Candies
- Doughnuts and Pastries
- Chips, Cola and Carbonated Beverages
- Sugar, Syrup, Jam, Molasses
Nutrition And Your Teenagers
For college and high school students, food is thier friend and enemy. Between fun stuff (like football games, parties, and dances, I know I have a fifteen year old daughter) and difficult tasks (like midterms and research papers), it may seem like your kids don’t have a lot of time left to exercise and eat right. It is not uncommon for students to let their health slide and choose the TV instead of the health club. Before you know it, they are overweight and your young adult is trying to figure out how to lose 20 pounds!
There is a better way to do this. By establishing some simple, healthy nutrition and fitness habits, you can help your older children avoid gaining weight and have more energy for school and everything else.
On the nutrition side, encourage your kids to make the right choices, such as:
- Enjoying a good breakfast for all-day energy and fewer cravings later.
- Eating fruit or nuts (instead of pizza or potato chips) for late-night study snacks. If you or your teen can prepare snacks ahead of time, they’ll be less likely to resort to unhealthy fast food when in a pinch. Choosing healthier foods will stabilize their energy levels throughout the day (and night).
- Drinking plenty of water to help the body remove waste and reduce hunger. Encourage your student/child to keep a water bottle with her all day and drink that in class instead of high-calorie drinks like soda.
- If your children practice healthy habits more often, they’ll have plenty of energy and less of the stress that comes with school. High school and college are times when healthy habits are made, so encourage them to put forth effort now and reap the benefits of a healthy lifestyle for the rest of their lives! They only get one body!!!! Help them treat it like a temple.
- Lets Rescue our children!!!!
-LK36
Creamy Chicken Enchiladas Recipe
*By using nonfat sour cream and yogurt, this recipe greatly reduces the amount of fat in the dish.
INGREDIENTS
- 1-1/2 cups cooked chicken breast, shredded into bite-sized pieces
- 4 cups torn fresh spinach leaves
- 2 green onions, thinly sliced
- 1 (8 oz) carton of nonfat sour cream
- 1/4 cup plain, nonfat yogurt
- 2 tablespoons whole grain flour
- 1/4 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/2 cup 1% milk
- 1 jalapeño pepper, seeded and minced
- 6 whole wheat tortillas, 6-8 inches in diameter
- 1 1/2 low fat shredded cheddar cheese
DIRECTIONS
- In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat.
- In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.
- Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.
- Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.
- Place filled tortillas, seam sides down on an (ungreased) rectangular baking dish.
- Spoon remaining sauce over the tortillas and bake, uncovered, in a 350° F oven for about 20 minutes or until heated through.
- Sprinkle with cheddar cheese and let stand for 5 minutes.
- Top with salsa and chopped green onions as desired and serve.
APROX NUTRITION INFO
Calories: 351.5
Fat: 9.8 g
Carbohydrates: 30.5 g
Protein: 36.2 g
Serves: 6
Watch Your Soda drinking Ladies!!!
Studies now link an increase in certain health risks with the consumption of soda. For four years, researchers tracked the soda drinking habits of 50,000 women. When women went from drinking one regular soda drink a week to at least one a day, they gained an average of 10 pounds during the four year period.
An increase in body weight was also seen when consuming fruit drinks, but not with diet soft drinks. In another study of 90,000 women, those who drank soda or fruit drinks daily had about twice the risk of developing diabetes compared with those who drank soda less than once a month. (Time to re-think those 44oz “happy hour” drinks at your local Sonic or Big Gulp)
Currently, the federal government is considering its first-ever warning that soft drinks can cause unhealthy weight gain. While soda sales have nearly doubled during the past 20 years, so has the percentage of obesity. Battle lines are being drawn and the debate is heating up.
Here are some questions to ask yourself:
- Should a warning be issued concerning weight gain and soda consumption?
- Should there be a ban on soda commercials during children’s television programs?
- Should soda be eliminated at school? Currently the sale of soda helps fund many school activities.
- Most importantly, Ask yourself just how much soda do you consume in a week? (Or per day for those soda addicts)
How To Manage Your Cardio Programs’ Intensity Levels
What rate of perceived exertion (RPE) means.
The rate of perceived exertion is used to gauge your intensity in cardio workouts. Here are some distinct levels. Typically after RPE 6-7 you cross your anaerobic threshold and this is when your body stops using your body fat as it’s primary source of energy.
RPE 1-2: very easy; you can converse with no effort.
RPE 3: Easy; you can converse with almost no effort.
RPE 4: Moderatly easy; you can converse comfortably with little effort.
RPE 5: Moderate; conversation requires some effort.
RPE 6: Moderatly hard; conversation requires quit a bit of effort.
RPE 7: Difficult; conversation requires a lot of effort.
RPE 8: Very difficult; conversation requires maximum effort.
RPE 9-10: Peak effort; no-talking zone.
For your reference when reading www.shape.com or Shape Magazine.
Get Your Fruits and Veggies!!!!
Our bodies crave fruits and vegetables more than just about any other food because we tend to get far fewer of them than we need. We often think we’d survive just fine on 2-3 servings a day or less. The Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day! What you’re missing could be the difference between just surviving and seeing the results!
With just a little thought and small effort in snack preparation, you can make these nutritious foods more convenient and more accessible.
Our Tips:
- Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
- Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
- Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
- Use chunky salsa instead of thick, creamy snack dips.
- Drink 100% juice instead of addictive coffee, tea, or soda.
- Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
- Add fresh veggies to any pasta dish. It’s an easy way to get in another serving of vegetables.
- Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them!
- Dried fruit is just as portable as potato chips and less messy. It tastes especially good when added to basic trail mix.
- When cooking vegetables, makes 2-3 times more than you need and immediately store the extra away for tomorrow. It’ll save you time later on.
- Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
- If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
- Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
- Frozen fruits are nearly as healthy as the fresh stuff, and only take minutes to prepare.
- Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad.
- Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
Besides being packed full of nutrients, fruits and vegetables can also be quite filling. They may even ward off any empty calorie snacking that might follow!
