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Friday, July 19, 2013
TheSummitLeague.org
Homemade Sports Drink
Looking to save a little money? It's possible to make your own sports drink at home. Sports drinks are made to provide fluid, carbohydrate, and electrolytes during long duration, high-intensity exercise - but you don't have to buy it in the store! Here is a recipe for a sports drink that you can make at home. The recipe is from Nancy Clark, MS, RD, CSSD - a well respected sports dietitian in the Boston area. Enjoy!
1/4 cup sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice (not concentrate) plus 2 tablespoons lemon juice
3 1/2 cups cold water
1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.
Nutrition information: (per 8 ounces) 50 calories; 12 g carbohydrate; 110 mg sodium
Reference:
Clark N. Sports Nutrition Guidebook. 4th ed. Champaign, IL; Human Kinetics; 2008.
1/4 cup sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice (not concentrate) plus 2 tablespoons lemon juice
3 1/2 cups cold water
1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.
Nutrition information: (per 8 ounces) 50 calories; 12 g carbohydrate; 110 mg sodium
Reference:
Clark N. Sports Nutrition Guidebook. 4th ed. Champaign, IL; Human Kinetics; 2008.
Wednesday, July 10, 2013
Summer Sweat
It's been a hot week here in Sioux Falls. So in keeping with that theme, I thought I would mention a few quick notes about sweat and the factors that affect it. Some people are heavy sweaters and some are not. Why is that?
Genetics. That plays a huge part in how much you sweat and cannot be changed. But there are other factors that you need to consider. How hard are you working (intensity level) during your exercise? What is the weather like? Are you acclimatized to the conditions?
Hot and humid environments (summer!) will cause an increase in sweat rate. If you are doing a lot of outdoor activities, be sure you are paying close attention to your hydration needs. The recommended water intake for men is 3 L per day and 2 L per day for women. However, that does not include any sweat loss from extra activity. If you are sweating a lot that day, you need to add to that amount.
Go out there and enjoy summer activities while you can! Hiking, running, biking, or whatever you choose. Be sure to pack that water bottle with you!
Genetics. That plays a huge part in how much you sweat and cannot be changed. But there are other factors that you need to consider. How hard are you working (intensity level) during your exercise? What is the weather like? Are you acclimatized to the conditions?
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| Photo credit: Women's Health |
Go out there and enjoy summer activities while you can! Hiking, running, biking, or whatever you choose. Be sure to pack that water bottle with you!
Tuesday, July 9, 2013
Summer Farmer's Markets
Happy Summer Break! Although you are not living the daily routine of the school year right now, that does not mean your nutrition takes a break. The summer is a great time to eat fresh produce when it is in season. Wherever you live, take advantage of local farmer's markets. Not only are you supporting local businesses, but you are also getting the best of your local fresh fruits and vegetables into your diet. Click here for a directory of farmer's markets in your area.
Now here is a recipe that you can use with vegetables typically found at the market. It is from a food blog, The Kitchn, One-Pot Recipe: Easy French Ratatouille.
Now here is a recipe that you can use with vegetables typically found at the market. It is from a food blog, The Kitchn, One-Pot Recipe: Easy French Ratatouille.
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| Photo credit: thekitchn.com |
Tuesday, June 25, 2013
Green Smoothie Recipes
Photo Credit: twopeasandtheirpod.com
Thursday, May 9, 2013
Thoughts on Supplements
I get asked about supplements a lot. In fact, I just gave a presentation about it last weekend. My take home message from that talk, which I would like to share with you, is this:
“In the sports world, where millions of products with special ingredients are marketed with claims of enhanced performance, it is ironic that sports foods containing an everyday nutrient (carbohydrate) may be best able to deliver on these claims.”
-British Journal of Sports Medicine
There are so many products that promise everything, literally! However, the best thing you can do (and most delicious!) is to make sure you are meeting your energy demands, or calorie, by eating enough carbohydrate. That is the fuel your body really needs. Consider adding sport drinks, gels, or other food products that are rich in carbohydrate to supplement your training and leave the other stuff alone. I think you will be happy with the results!
Reference:
BJSM reviews: A–Z of supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance Part 2Br J Sports Med 2009;43:10 807-810
Wednesday, May 8, 2013
Stress and Food Cravings
How well do you handle your stress? Stress is a part of life, but there are ways to help cope. Do you think that it causes you to choose unhealthy foods? Read this article from Food & Nutrition Magazine, "Does Stress Lead to Food Cravings and Weight Gain?" Follow the simple steps outlined:
- Relax! Physical relaxation techniques.
- Change your thoughts. Be positive!
- Get out and move
- Connect and confide
- Think small. Small steps to big changes!
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