Are you out there exercising in the cold? Be sure to do it safely!

Are any of you brave enough to take your exercise outdoors when the temperature drops? Today in Sioux Falls, SD, it is 25 degrees F outside, which is a lot warmer than it was yesterday! Exercising outside can be done all year long, but special caution should be taken when the weather conditions are either really hot or, like this time of year in the Midwest, really cold. 

According to the Mayo Clinic, a common error that athletes make while exercising in the cold is dressing too heavy. Wear layers! Your body is going to generate a lot of heat once you start moving so you will need to wear layers that you can remove to release some of that heat. Once your body cools down, you can add them back on. Make sure the first layer you put on is a synthetic material that will draw the sweat from your body. Then add on insulating material such as long sleeve cotton t-shirts and sweatshirts. Your last layer should be breathable and waterproof. Depending on how cold it is, you may need to grab a scarf or other type of neck warmer that can cover a portion of your face. 

Don't forget the gloves and hat! Your fingers and ears are more sensitive to frost bite so they need to be protected. Also doubling up on socks is a good idea to keep your toes nice and warm. 

I think it is great to try and get as much fresh air as you can, but there are times when it is better to stay inside. The Mayo Clinic advises to stay inside if the temperature drops below 0 degrees F or if there is an extreme windchill. 

Be sure to check out the full article here - Exercise and Cold Weather- Tips to Stay Safe Outdoors.

Stay warm and safe!

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Protein Powders: A Brief Overview

Protein powders are widely sold and used in the United States however there are different kinds and they can have different affects on our exercise routines.  The two most common types of protein that companies manufacture are whey or casein powders.  The difference between the two can make all the difference in your workout, but keep in mind that these powders are only necessary if you are not getting enough protein from dietary sources.

Whey is an extremely fast digesting protein that is also complete and high quality.  This protein is about 20-25% of the protein found in milk.

Casein is also a high quality complete protein but is about 75-80% of the protein found in milk.  This protein digests more slowly than whey.

Overall, both are high quality protein powders but their effects are very different.  Researching the different types along with the safety of them will be greatly helpful in determining which is best for you.  Always keep in mind these supplements are completely unnecessary when getting a balanced diet and can be dangerous. 

Drinking a beverage, such as chocolate milk, contains both! 

Guest Blogger: Alyssa Gehle, USD Dietetic Intern

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How to Keep Track of Your Calories

Keeping Track of What You Eat: USDA SuperTracker

One of the best ways to enhance your athletic experience is to eat a balanced diet that meets your nutrient needs. A great way to make sure that you are meeting these daily nutritional needs is to keep track of the food and beverages that you consume. With the USDA’s SuperTracker, you can easily track and analyze nutritional needs that are personalized to fit you and your exercise routine. Start by visiting the USDA’s SuperTracker website and following the steps below: 

1.    Select Create Profile and create a username and password. This will assure that the recommendations made are tailored to your specific needs and that only you have access to your records.

2.    After your profile is created, you will see an individualized plan with daily physical activity, calorie, and food group goals. Use these guidelines to plan your meals, snacks, and physical activity routine.

3.    Select Food Tracker from under the Track Food & Activity bar at the top of the screen to start entering your daily food and beverage intake.

4.    Using the “Type in your food here” box, begin looking up food and beverage items (e.g. granola bar, milk, whole grain bread). 

5.    For each item, select the amounts consumed and select the appropriate meal(s) when that item was consumed, and select Add.

6.    Continue to add all of the items you consumed that day.

7.    Once you’ve added all of your items, check out the graphs on the right to see how well you met your food group needs for the day.

8.    You can also select My Reports from the above bar to view additional reports pertaining to your nutritional needs.

In addition to the Food Tracker, the USDA SuperTracker website contains tools to help track physical activity, plan meals, journal, and set goals. Hopefully, this tool will empower you to make healthy food choices that adequately meet your dietary needs.

Guest Blogger: Emily Seidl, USD Dietetic Intern

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