Ergogenic Aids- Performance Enhancing Supplements

Beetroot Juice: This is a source of dietary nitrate. It occurs naturally in vegetables. The high nitrate content of vegetables recommended in the DASH diet may be responsible for the diet’s ability to lower blood pressure. Nitrate supplementation reduces the oxygen cost of exercise resulting in greater oxygen delivery to work muscles which increases the capacity for high-intensity exercise. The only noted negative side effect is red-hued urine– and researchers do not know yet if high intake of nitrates over a long period of time will have negative health consequences.

Beta-Alanine: Has the potential to increase carnosine which reduces acidosis. When you take doses ranging from 3 grams-6.5 grams per day for 2-12 days, beta-alanine has been shown to increase the buffering capacity of lactic acid. Some studies have shown improvement in sprint performance while others demonstrate no benefit. More research is needed to determine precise performance benefits in athletes.

Branched-Chain Amino Acids (leucine, isoleucine, and valine): These are used by endurance athletes as an energy source late in exercise when muscle carbohydrate stores are low. Research suggests that BCAA also may delay mental fatigue by altering brain neurotransmitters that contribute to fatigue. Leucine is identified as an anabolic trigger to stimulate muscle protein synthesis. It is a key amino acid in whey (a protein in milk). Whey is a “fast” protein rapidly digested and absorbed which leads to a rapid rise in amino acids in the blood while casein is a “slow” protein which results in a slow release of amino acids. This combination of fast and slow release of amino acids leads to a more sustained availability of amino acids to muscles.

Creatine: Found in meat and fish– a typical meat eater ingests about 1 gram of creatine daily. In muscle, creatine combines with phosphate to create a high-energy compound that resynthesizes ATP to perform muscular work which increases muscle mass. According to a recent study published in 2012 in the Journal of the International Society of Sports Nutrition, supplementing with 20-25 grams of creatine monohydrate for 5-7 days followed by 5-10 grams daily for up to 2 months increases muscle creatine content by about 20%. This can increase an athlete’s ability to train, leading to improvements in strength and power. Creatine is safe when used in the recommended doses.

For more information: Food & Nutrition. The Sports Issue. May/June 2014. Volume 3, Issue 3. Christine Rosenbloom.

If It’s March, It’s National Nutrition Month!

Happy National Nutrition Month! National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

This years theme, “Eat Right, Your Way, Every Day,” encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, cultural and ethnic traditions and health concerns all impact individual food choices. Registered dietitians play a critical role in helping people eat right, their way, every day.

It’s important to realize that eating your way can be possible when you pay attention to portion control, smart eating, and including all food groups into your diet when possible. Anything can be incorporated into your diet– the important thing to recognize is that moderation is key. You can still indulge in your favorite foods, but pay attention to the serving sizes you eat and how often you eat a particular food item. Also, pay close attention to the beverages you consume! One 20 oz. bottle of soda is equal to one hour of walking to burn it off! Stick to water as much as possible (it’s all we need to survive!) Don’t look into diets, look into LIFESTYLE changes! Feed your body what it deserves: a balance of nutrients that make you glow and feel healthy because nothing looks as good as healthy feels!! And never forget that moving your body with some sort of physical activity is needed in order to live a healthy lifestyle as well!

Promote and support nutrition awareness starting today, for the rest of the month, and for the rest of your life! Today is the day to make a change and stick to it for a lifetime. You deserve to be happy and full of energy through nutrition and fitness!

nnm

For more information: http://www.eatright.org/nnm/#.UTAUbze_CSo

Burning Fat!

Want to know some quick facts to burn fat?.. Here are a few.

  • Green tea isn’t only known for its cancer fighting benefits, it may also help boost your metabolism! A study published in the December 1999 American Journal of Clinical Nutrition showed that those who drink green tea three times a day saw their metabolic rate increase about 4%. This could also mean that an extra 60 calories are burned a day equaling about 6 pounds a year lost!
  • Weight training is also a great way to burn fat. A pound of muscle burns up to 9 times the calories of a pound of fat! Weight training also increases your resting metabolic rate.
  • Eating iron is also important. If you don’t get enough of this mineral, your body can’t get enough oxygen to your cells, which results in a slower metabolism. Some foods that are rich in iron are lean meats, chicken, fortified cereals and nuts!
  • Drink more water! A new German study has shown that when you drink 17 ounces of water within a certain amount of time, your metabolic rate shoots up by about 30%. By drinking 1.5 liters of water a day, you can burn an extra 17,400 calories a year which is about a 5 pound weight loss, just by drinking more water!
  • Avoid alcohol as much as possible! Alcohol slows down your metabolism by depressing the central nervous system.
  • Add high intensity moves to your workout! Studies show that high intensity interval training burns more fat than regular aerobic exercise.
  • Say bye to stress! Learn to deal with stress and relax! When you are stressed, the hormone cortisol stimulates your appetite, slows down your metabolism and encourages fat storage! Find an activity that lowers your stress level such as yoga, listening to soothing music, take deep breaths, exercise! — and do it everyday!
  • Do not skip breakfast! Almost 80%  of people who successfully keep weight off have breakfast! Your metabolism slows as your sleeping and starts back up again once you eat again.
  • Aim for 5 small meals a day rather than 3 large ones. Try not to go more than 4 hours without eating. Having snacks throughout the day will trick your body into thinking it is constantly eating so your metabolism won’t slow down.

Want more ideas? Visit this website!

Super Tracker– Enjoy Your Food, But Eat Less

A great way to kick off the New Years !

A new web tool has been designed to help Americans make healthy food and physical activity choices. Agriculture Secretary, Tom Vilsack, released USDA’s new nutrition SuperTracker. This is available at http://www.choosemyplate.gov to help individuals make healthy lifestyle changes as well as reduce their chances of developing chronic diseases. Individuals can access this tool at anytime and can use a variety of features to help achieve their goals. Here are some facts of what the SuperTracker helps you with.

  • Personalize recommendations for what and how much to eat and amount of physical activity.
  • Track foods and physical activity from an expanded database of foods and physical activities.
  • Customize features such as goal setting, virtual coaching, weight tracking, and journaling.
  • Measure progress with comprehensive reports ranging from a simple meal summary to in-depth analysis of food groups and nutrient intake over time.
  • Operationalize the 2008 Physical Activity Guidelines.
  • Support family and friends by adding their individual profiles.

Click here to access the SuperTracker. It’s an easy and effective way to keep yourself on track and in shape!

Check out the entire Press Release here: http://www.choosemyplate.gov/newsroom/ST/SuperTrackerPressRelease.pdf

Reduce Your Risk For Developing Cancer Today!

Each year, the American Cancer Society estimates the numbers of new cancer cases and deaths expected in the united states in the current year and compiles the most recent data on cancer incidence, mortality, and survival. A total of 1,596,670 new cancer cases and 571,950 deaths from cancer are projected to occur this year. Find your way to create a new healthy lifestyle, by using some small tips below, in order to decrease your risk of developing cancer today.

According to the American Institute for Cancer Research, there’s quick tips to reduce your risk for developing cancer as well as losing weight in a healthy way!

1. Cut down on sugary drinks and energy dense foods. Include more vegetables, fruits, whole grains and beans into your diet.

2. Raise your physical activity status. This will not only help you maintain or lose weight, but also reduce your stress levels naturally!

3. Always check your serving sizes. Look at nutrition labels. It only takes small steps to developing a sense of your portion sizes!

4. Add only 30 minutes of exercise to your daily routine every day! Think about how quick 30 minutes go! You can even accomplish this by watching television on breaks or walking on a treadmill while watching your favorite movie. Another option can be pumping up the volume on your speakers to your favorite music to get you going! Once you get moving you won’t want to stop.

5. Limit your consumption of red meats —  like beef and pork. Stick to lean meats and protein sources!

6. Limit your alcohol to 2 drinks a day for men and 1 drink a day for women. And no, it doesn’t count if you save all your drinks during the week to consume the drinks on the weekend in one night!

7. Try limiting your sodium consumption. Remember, anything processed, you should always check the labels for!

The New American Plate: Aim for meals made up of 2/3 or more of vegetables, fruits, whole grains, or beans and 1/3 or less of animal protein (meat)

Calorie dense foods pack on a lot of calories, are heavily processed, low in fiber, and high in fats and sugar. Some examples include fatty meats like sausage and prime rib, butter, margarine, potato chips, pretzels, french fries, cheeseburgers, sweets and pretty much any baked good. It’s important to limit these foods as much as possible! Remember, moderation is key… try not to make it a habit to eat a muffin every morning for breakfast, instead set a specific day for yourself so you have something to look forward to on that day if that’s what makes you satisfied.

  • Very Low Calorie-Dense Foods
    Includes most fruits and vegetables, skim milk and broth-based soups.
  • Low Calorie-Dense Foods
    Includes many cooked grains, breakfast cereals with low fat milk, low fat meats, beans and legumes, low fat mixed dishes and salads.
  • Medium Calorie-Dense Foods
    Includes meats, cheeses, high fat mixed dishes, salad dressings and some snack foods.
  • High Calorie-Dense Foods
    Includes crackers, chips, chocolate candies, cookies, butter and oil, bacon, full fat mayonnaise.

Take this quiz to see how physically active you are! Click Here.

Take this quiz in order to see how healthy your diet is, it’s quick and simple! Click Here.