by Dana Angelo White in Fitness, Food and Nutrition Experts, September 10, 2016
by Toby Amidor in Fitness, Healthy Tips, August 16, 2016
Stumped by the question of what to serve hungry young athletes before and after practices and games? Check out our hit list of energy-boosting, muscle-building, lip-smacking grub that will give them the nutrition their bodies need to stay at the top of their games.
Sports Nutrition Crash Course
Young athletes don’t have the same nutritional needs as elite athletes, but they do need the proper fuel to perform their best. Kids participating in middle school and high school sports often run to their games right after a day of classes, long after lunchtime, leaving them low on energy and pressed for time. For this reason breakfast is a must, lunch can’t be skipped, and a snack leading up to an afternoon sporting event is a really good idea. Before exercising, easily digestible carbs are the best types of snacks – no one needs a bellyache on the field or court. Post-exercise eating is all about recovery of energy stores and repair of tired and worn-out muscles. Here the goal is to replenish with protein, carbs and fluid. Read more
by Elizabeth Brownfield in Fitness, August 12, 2016
This month marks the 100th anniversary of the National Park Service (NPS). To celebrate, take a hike on your favorite trail, or go to the NPS website to find a park near you, and take one of these healthy snacks along to fuel your journey.
Before You Head Out
Once you select a trail, do some research — especially if you’re planning on a full-day hike. Call the campsite, or research online where you can access water near the trail. Longer hikes may require you to bring water purification tablets, in case you come across a stream or natural source of water, which may contain harmful bacteria or parasites.
For shorter hikes, a Swell bottle can help keep your beverage of choice cold. Read more
by Dana Angelo White in Fitness, Healthy Tips, August 6, 2016
If you’re like us, you’ve got a full-blown case of Olympic fever. That’s why we were so excited to talk to Olympic gold medalist Summer Sanders, who is now in Rio reporting on the latest news (just try to keep from crying when you watch her get emotional commenting on Simone Manuel’s historic gold medal.)
Sanders emerged from the 1992 Olympic Games in Barcelona as the most decorated U.S. swimmer and ever since, she’s been a valuable advocate for fitness and health issues. When we caught up with Sanders at the Partnership for a Healthier America’s “Building a Healthier America” Summit, we were thrilled at the chance to pick her Olympian brain about how she stays fit and inspired, eats well and gets her kids to eat healthy too.
by Dana Angelo White in Fitness, July 30, 2016
Ever wonder what it must be like to walk in the shoes of a professional athlete? We chatted with 2012 Olympic bronze medalist Marlen Esparza about boxing and what it takes to eat like a champion.
Is nutrition an important part of your training?
Nutrition is an extremely important part of any athlete’s training. What you eat fuels your body for your sport, and if you want to be the very best and at the top of your game, you have to fuel your body in the healthiest way possible.
What are some of your favorite pre- and post-workout snacks?
Before workouts, my “go-to” is a smoothie with Nutty for ‘Nana yogurt from Chobani [Esparza’s sponsor], plus sliced bananas, organic honey, powdered peanut butter, chia seeds, almond milk and steel-cut oats all blended together.
One of my favorite post-workout snacks to cut down on cravings would be black cherry Greek yogurt topped with fresh raspberries, coconut flakes, dark chocolate chips (not too many) and sliced almonds. Read more
by Dana Angelo White in Fitness, Food and Nutrition Experts, June 22, 2016
Don’t let the summertime heat and humidity ruin your exercise enthusiasm. Following these simple rules to help make outdoor workouts a success.
Feeling the burn in hot conditions can increase your risk for injury, dehydration and heat illness. Issues can range from minor fatigue and muscle cramping to a more serious case of heat exhaustion. The worst-case scenario is a condition referred to as heat stroke, where the body loses the ability to cool itself. (This is a medical emergency and requires immediate medical attention.) The good news is you can protect yourself by following these five rules.
Rule #1: Hydrate, hydrate, hydrate.
Around-the-clock hydration is imperative for folks who exercise multiple days a week. Water is ideal for moderate activity, but consider choosing a sports drink with calories and electrolytes for more vigorous activities lasting longer than 60 minutes. The American Academy of Sports Medicine recommends 8 to 12 fluid ounces of water 10 to 15 minutes before exercise and 3 to 8 fluid ounces every 15 to 20 minutes for workouts less than 60 minutes. For guidelines on longer-duration workouts, visit the American College of Sports Medicine website or download the Selecting and Effectively Using Hydration for Fitness brochure. Read more
by Sally Wadyka in Fitness, May 17, 2016
Are water sports your activities of choice during the summer months? Along with kayaking trips and stand-up paddleboarding at the beach come trips to the snack bar, clam shacks and barbecues. Find out just how much water play it can take to work off those summer favorites so you can adjust your diet accordingly.
Mains & Sides:
Lobster Roll = 600 Calories
Hold your breath; that butter- or mayo-drenched lobster sammie will require two hours of snorkeling to work off.
Fried Clams = 400 calories
A small order of this fried fave will mean one hour of water skiing for you to break even. Read more
by Dana Angelo White in Fitness, May 15, 2016
Wearable fitness trackers — including Fitbit and Jawbone devices — are wildly popular ways to keep a tally of all the daily activities you do. They count steps and calories, measure heart rate and, in some cases, monitor things like how much and how well you sleep. But before you live and die by those numbers on your device, you might want to consider something: How accurate is all that information anyway? Read more
by Sally Wadyka in Fitness, Healthy Tips, April 30, 2016
Everyone wants to get in beach body shape for summer, but how about making changes to get fit and stay fit throughout the year? These six tips will help set you up for long-term success.
Know your limits, and be practical about how much you can and should exercise. It’s better to start conservatively and progress to more strenuous workouts than to start by overdoing it and risk getting burnt out or injured. If you currently exercise one or two days a week, bump it up to three. Eventually work up to five or six, and always include a day to rest. Read more
by Dana Angelo White in Fitness, April 16, 2016
Long gone are the days when a hotel gym meant a small, smelly room tucked away in the basement that housed nothing more than a couple of treadmills and a few sad sets of hand weights. Hotels are increasingly going out of their way to provide guests with ingenious ways to work up a sweat. And their efforts are not going unnoticed. According to a recent survey by the research firm MMGY Global, 45 percent of 18-to-35-year-olds, and 38 percent of 36-to-49-year-olds, say that a hotel’s wellness offerings influence where they decide to stay.
Looking to heat up your exercise routine? Try one of these hot workouts on for size.