The concept of Meatless Monday is a way for non vegans to start fueling the body so that, with proper planning, it is no longer necessary to count calories, your heart health is enhanced and diabetes is controlled. Even those concerned about getting enough protein in their diet need not worry.
Take on Meatless Monday as a new habit for the next 30 days and see what difference it makes. Trimming calories equals trimming fat off your body, increasing energy and overall improvement in health, wellness and athletic performance.
Click “play video” above for new ideas and encouragement.
The primary reason is these people engage in dietary methods that induce weight loss too quickly which compromises muscle tissue–starvation diets, very low carb diets and fluid restriction. The negative long term effects result in poor performance and a decline in health.
An estimated 1 billion people worldwide across all ethnicities and age groups have vitamin D deficiency. It is also estimated that 40-70% of the US population are vitamin D deficient. This is mostly attributed to people getting less sun exposure because of climate, lifestyle and concerns about skin cancer.
The Dietary Reference Intake (DRI) values for vitamin D which were initially established to prevent rickets and osetomalacia are considered too low by many experts. Currently, the DRI values are 200 IU for infants, children, adults up to age 50 years, and pregnant and lactating women; 400 IU for adults aged 50 to 70 years and 600 IU for adults older than 70 years.
Studies suggest that we may need more vitamin D than presently recommended to prevent chronic disease whereas new research supports the role of vitamin D in protecting against cancer, heart disease, fractures and falls, autoimmune diseases, influenza, type 2 diabetes and depression.
I’m not saying we are like horses, though exercise can build up horse-like appetites. Let’s face it–healthy eating and exercise require proper hydration so that the body and mind work together, to help us perform at our peak.
Click on this two minute video “Think About What You Drink” for the real deal.
First of all, if you don’t have any intestinal problems, you’re feeling great and you’re eating things like wheat, barley and rye, odds are you have absolutely no problem with gluten. And beyond that, considering all the commercial hype we’re exposed to about gluten-free diets, let’s get our facts straight about who is impacted and who is not.
Take three minutes and catch David DeRose, MD giving the information that will point you in the right direction.
Click on “play video” above.
Leave your questions in the reply section and we’ll have our registered dietitian respond.
The Spanish study, published in the International Journal of Sport Nutrition and Exercise Metabolism, found that trained athletes who took in caffeine pre-exercise burned about 15 percent more calories for three hours post-exercise, compared to those who ingested a placebo. The dose that triggered the effect was 4.5 milligrams of caffeine per kilogram of body weight. For a 150-pound woman (68 kilograms), that’s roughly 300 milligrams of caffeine, the amount in about 12 ounces of brewed coffee, a quantity you may already be sipping each morning.
If you’ve always thought of coffee as a vice — one you’re simply not willing to give up — you’ll be happy to know that it’s actually a secret superfood. And if you exercise, caffeine can offer even more functional benefits for your workouts. Here are five more reasons to enjoy it as part of an active lifestyle, along with five “rules” for getting your fix healthfully.
Q: When I drink coffee, I drink only decaf, but on the nights I have a cup, I notice I have a hard time falling asleep. My friend told me that even decaffeinated coffees and teas contain small amounts of caffeine. Is that true? Do I need to stop drinking hot beverages at night?
A: The teeny-tiny amount of caffeine in decaffeinated drinks is so inconsequential that it really shouldn’t affect your sleep (generally less than 5 milligrams per cup, compared with 100-plus milligrams in regular coffee).
There are a couple of reasons why your beverages might keep you awake. First, if you order decaf coffee at a restaurant, you may not be drinking actual decaf. It is a sad fact that some restaurants accidentally serve full caffeinated coffee instead of decaf. Even the color of the pot or the label on the carafe may be misleading. If caffeine is a real problem for you, I recommend I you avoid coffee altogether when you eat out. Instead, order decaffeinated or herbal tea, and examine the tag to confirm that you received what you asked for.
Another possibility is that there is a psychological reason you can’t sleep — either you are worried about not getting enough sleep, or you are too revved up from your evening’s activities. If there is any lingering doubt, switch to herbal teas, most of which naturally contain no caffeine. Read the label to be sure.
Editors note: One Starbucks tall brewed decaf contains 20 milligrams of caffeine. Their same size regular brewed coffee contains 330 milligrams of caffeine.
In high school his goal was to gain lean muscle mass as quickly and as healthy as possible. He accomplished that, and went on to an awesome career at LSU where he continued with his habits, and then earning a selection to the Pro Bowl as a defensive back in his first year in the NFL.
There is a window of opportunity to refuel, or “fill the tank” back up after excercise. Some believe it’s within 30 minutes and others say the window closes after 2 hours.