Sports Drinks

Being challenged in life is inevitable, being defeated is optional.
Roger Crawford

Sports Drinks: The Facts

With dozens of them lining the shelves, it's tough to know when to chug what sports drink and why.

Here's a little cheat sheet to help you figure it all out.

Hydration Solutions For . . .

Light physical activity. Think yard work, walking, short runs, quick cardio sessions, low-impact sports (tennis, swimming, and downhill skiing).

Drink: Water or enhanced water

Why: Plain water will satisfy all your fluid quotas for light activities lasting 30 minutes to an hour. But water can be dull,

which is why enhanced (flavored) water works to get you to drink the fluid you need.

Sip with caution, however. Certain brands supply about 125 calories a bottle; close to the amount you just burned.

Choose: Enhanced water with no more than 10 calories per 8 ounces.

Having rigorous fun. Long runs, bike rides, basketball, soccer, or other strenuous 60-minute-plus workouts.

Drink: Sports drinks

Why: More than sixty minutes of intense activity can deplete your energy, electrolyte, and fluid reserves.

Choose: Beverages with about 50 calories, 14 grams of carbohydrates, and about 110 milligrams of sodium per 8-ounce serving.

Working on strength training.

Drink: A glass of chocolate milk

Why: Research shows that chocolate milk supplies just the right balance of carbs and protein your muscles need for quick recovery.

Choose: Any low-fat, premade version. Or make your own using fat-free milk and Nesquik powder,

which has 25% less sugar than other flavored powders and syrups.

MAKE YOUR OWN CUSTOM SPORTS DRINK
Save a few dollars by whipping up this delicious alternative.

1⁄4 cup sugar
1⁄4 tsp salt
1⁄4 cup water
1⁄4 cup orange juice (not concentrate) or a combination of 100% fruit juices
2 tbsp lemon juice
31⁄2 cups cold water

To make: [1] Dissolve the sugar and salt in the water. [2] Add the juices and the remaining water; chill. Makes 4 servings.

Per 8-oz serving: 50 calories; 12 g carbohydrate; 110 mg sodium 

You must accept that you might fail; then, if you do your best and still don’t win, at least you can be satisfied that that you’ve tried. If you don’t accept failure as a possibility, you don’t set high goals, you don’t branch out, you don’t try – you don’t take the risk.

Rosalyn Carter

gluten free

Failure is not fatal, but failure to change might be.

John Wooden

Gluten-Free Diets: Are They Healthier for You?

What is gluten?

Gluten is a protein found in wheat, rye, and barley. It gives dough its elastic texture and acts as the "glue" that holds it together. It's also added to many processed foods. Some common sources of gluten are:

• Beer
• Bran
• Bread
• Candy
• Cereal
• Crackers

• Ice cream
• Ketchup
• Lunch meats
• Pasta
• Soups and sauces
• Soy sauce

Could you be allergic to gluten?

Most people have no trouble eating foods that contain gluten. For those with celiac disease, however, gluten is a toxin that can damage the small intestine and lead to nutrient deficiencies. Symptoms of celiac disease include abdominal pain, gas, bloating, diarrhea, fatigue, itchy rashes, and unintended weight loss. Over time, people with untreated celiac disease can experience iron-deficiency anemia, decreased bone density, irritable bowel syndrome, infertility, and vitamin B12 deficiency, among other health problems.
According to the Celiac Disease Center at The University of Chicago, true celiac disease affects only about 1 percent of the population. Proper diagnosis requires a blood test and a biopsy of the small intestine. So what about all the other people who believe that gluten makes them sick? They may actually be gluten sensitive, which is a less severe but more common reaction. The symptoms are similar (abdominal pain, bloating, fatigue) but they go away quickly after cutting gluten out of your diet for a while, and there's no lasting intestinal damage.

Giving up gluten to lose weight

Some people swear that going gluten-free has helped them lose weight. But according to Dee Sandquist, a spokesperson for the American Dietetic Association, their weight loss is probably a result of eating fewer calories. When people eliminate gluten, they're less likely to eat fast food and packaged foods and more likely to consume fresh fruits and vegetables. So in many cases, a healthier diet and lower calorie intake is likely the reason for the weight loss, not just giving up bread and cereal.
Here's something else to consider: If you give up gluten in hopes of losing weight, you may be putting your health at risk. Grains are excellent sources of B vitamins, fiber, folate, vitamin D, iron, zinc, and magnesium, and eliminating them completely can lead to nutritional deficiencies and possible illness. Gluten-free diets need to be carefully structured to make up for missing vitamins and nutrients.

The bottom line

If you've been diagnosed with celiac disease, it's very important to eliminate gluten from your diet. And if you think you're sensitive to gluten, you may want to cut back on grain-rich foods and see if you feel better. For the rest of us, however, gluten is a perfectly fine and healthy addition to a balanced diet. There's no reason to avoid it in moderation.
If you have made mistakes, even serious ones, there is always another chance for you. What we call failure is not the falling down, but the staying down.
Mary Pickford

cereals

You are always only one choice away from changing your life.
Mary Blochowiak
Cereals : A How-to Guide

Though we’ve come a long way from the tasteless gruel of the 1800’s, we now have a whole new set of problems. With the plethora of breakfast options out there, it is now difficult to decide what to consume to start your day off right. Simply navigating down the cold cereal aisle can be overwhelming. The colorful boxes, with the catchy names, extraordinary box designs, and the promise of fruity sweet tastes appeal to our senses, but how do you decide which cereal is actually most nutritious? The following guidelines will help you select a healthy and filling cereal:

1. Be the adult. If you let your children choose, you will absolutely end up with a sugary cereal, since kids are influenced by box design and TV ads. Remember that the appearance of the box has nothing to do with what’s inside. Look past that attractive picture on the front and look straight to the side panel (the nutrition facts).
2. Read the “Nutrition Facts” and “Ingredients List”. The information listed here is standardized so it is easier to compare between boxes of cereal, than by just paying attention to the hype advertised on the front of the box. Check to see what constitutes a serving size before comparing the calories, sugar, fat, etc.
3. The grains should be whole. Under ingredients, it should say “whole wheat” or “wheat bran” and not simply “wheat”.
4. Protein content should be at least 5 grams per serving. Protein is what leaves you feeling satisfied, so you don’t want to skimp on this macronutrient.
5. The total carbohydrate to sugar ratio should be no less than four to one. This means that if there are 24 grams of carbohydrates in the cereal, then the sugars should be listed as 6 grams or less. This ratio shows that the majority of carbohydrates come from grains and fiber and not just from added sugars.
6. Check for fiber. One of the most important components of cereal is fiber. Aside from preventing constipation, fiber also helps to fill you up. Look for cereals that contain at least 5 grams of fiber per serving. Keep in mind, however, that if you are opting for the “high fiber” cereals, you will want to also increase your fluid intake. Increasing fiber intake too quickly can lead to gas and bloating.
7. Take those vitamins! For the most part, cereal is a major source of certain nutrients. These include folic acid, zinc, iron, and other B-vitamins. Check to see that your cereal is providing at least 25% of the RDA for these nutrients.
8. Beware of fruit. Don’t be fooled by the fruity name or the dehydrated red berries that are floating in that bowl. Dried fruit is actually heavier than grains, so it will be listed towards the top of the ingredient list, leading you to believe that there is a lot of fruit in there. In most cereals, however, there is actually very little fruit. A better bet would be to skip the fruity cereals, and add your own fresh fruit to the bowl.
9. What to avoid. There are certain ingredients that a nutritious cereal should not contain. These include hydrogenated oils, dyes or artificial colors, and chemical preservatives. If you see these on the ingredient list, keep walking!
10. Don’t forget the milk. Whatever cereal you are consuming, chances are it is still missing some key amino acids (the building blocks of protein). By having that cereal with milk, you will be adding extra protein and making up for those few amino acid deficiencies in the grain. Remember though, keep that milk low in fat and opt for skim or 1% milk.

To further help you wade through the cereal aisle, we’ve compiled our top ten list of nutritious cereals (in no particular order!). You can find these at Whole Foods, Trader Joes, Wild Oats, and many standard grocery chains. Each of these cereals has a serving size of ¾ cup or larger, at least 5 grams of fiber, more than 5 grams of protein, and less than 9 grams of sugar.

1. Uncle Sam Original Cereal (10 g fiber, 7 g protein, <1 g sugar)
2. Arrowhead Mills Shredded Wheat bite size (6 g fiber, 6 g protein, 2 g sugar)
3. Nutritious Living Hi Lo (6 g fiber, 12 g protein, 3 g sugar)
4. Nature’s Path Raisin Bran (9 g fiber, 5 g protein, 5 g sugar)
5. Nutritious Living Dr. Sears Zone Honey Almond (5 g fiber, 14 g protein, 5 g sugar)
6. Kashi Go Lean (10 g fiber, 13 g protein, 6 g sugar)
7. Nature’s Path Optimum Slim (11 g fiber, 9 g protein, 7 g sugar)
8. Kashi Organic Promise Autumn Wheat (6 g fiber, 5 g protein, 7 g sugar)
9. Back to Nature Banana Nut Multibran (13 g fiber, 5 g protein, 9 g sugar)
10. Kashi Good Friends (12 g fiber, 5 g protein, 9 g sugar)

Now there is no excuse not to eat a healthy breakfast!

If what you did yesterday seems big, you haven't done anything today.
Lou Holtz

Foods to Boost Your Metabolism

Imagination is everything. It is the preview of life's coming attractions.
Albert Einstein

There are some things you can eat that'll move the needle into the fat-burning zone. And all of these foods are delicious, nutritious, or both, so why not? Here are eight of the best ones.

1. Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 mg/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest it). And now's a great time to get fishy, as fresh wild-caught salmon is in season.
2. Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as your metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye and eat your spinach!
3. Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are a good source of fiber. But tomatoes can also work overtime to flush fat, as they contain citric, malic, and oxalic acids, which support your body's kidney functions, helping your body eliminate more waste and fat from your system.
4. Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have "negative calories," meaning your body burns more calories digesting them than it stores. One cup of blueberries only has about 80 calories, but it has 4 whole grams of fiber. Your body will expend much of those 80 calories digesting those 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. Plus they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
5. Whole grains. Well, if you've read this far, you've probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items that are purported to contain whole grains only have just enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the lion's share of the ingredients is whole grains.
6. Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for 3 hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can also use spices to add flavor to recipes instead of salty or fatty ingredients to help kick your metabolism into a higher gear.
7. Green tea. Researchers have found that green tea consumption can increase calorie-burning by up to four percent. It's believed that green tea accomplishes this by helping to increase metabolic rates, as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and help inhibit enzymes that slow digestion, thus raising metabolic rates. In addition to its metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
8. Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink ice water instead of room-temperature water, your body will burn an extra nine calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that's 25 calories per glass for ice water. So eight glasses of cold water a day can be responsible for burning 200 calories! Besides, water is necessary for all your bodily processes, including the ones that control your metabolism. If you're underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.

I learned that we can do anything, but we can't do everything … at least not at the same time. So think of your priorities not in terms of what activities you do, but when you do them. Timing is everything.
Dan Millman

plan for dining out

The miracle of your existence calls for celebration every day.
Oprah Winfrey

The 8-Step Game Plan for Dining Out

Today, dining out is often more common than eating a home-cooked meal. How many mornings does breakfast equal a cup of coffee and a bagel at Starbucks? A good portion of the American workforce eats lunch out every day. And how often do you just grab dinner on the way home—or have it delivered to your front door? Yes, we are a nation of consumers, especially when it comes to paying someone else to prepare our food.

Let's look at some ways to prepare for dining out.

1. Get a copy of the menu. This amazing thing called the Internet gives us instant access to just about anything. If you want to plan for dining out, you can find an online menu for almost every fast food joint and high-end establishment out there.
2. Look up nutrition facts. Once you've made your choices at home, you can easily look up the nutrition facts pertaining to those choices. Many low- to mid-priced establishments list not only their menus, but their nutrition facts online. For the higher-end places, you can look at each individual ingredient to figure out the approximate amount of protein, carbs, and fat. With this knowledge, you can figure out what might be the most appropriate choices, and what to avoid.
3. Eat your meals and snacks as scheduled. Now here's another rule: Don't go to a restaurant when you're famished.. So eat your already-scheduled meals and snacks for the day to help keep your cravings in check. If you're really hungry when departing for the restaurant, grab an apple on your way out the door.
4. Make sure you complete your workout. A study by a team of Brazilian researchers discovered that exercise actually increased feelings of fullness in your brain.
5. Write it down. So you've done your due diligence and you know exactly what you'll order for that lunch meeting. Before even leaving your desk, record it in your food diary. When you commit something in writing, you're a lot more likely to follow it through. You're also a lot less likely to add on a bunch of extras, like appetizers or dessert, which you'll have to account for later.
6. Be honest and firm. One of the most difficult things about dining out is peer pressure. Sometimes the way to get your companions to be supportive is to be very clear about your goals before you even sit down.  
7. Have a conversation plan. This particular point might seem ridiculous if you're dining with family or close friends, but if your intended meal is with someone you don't know well, like a business lunch or date, you should consider having a conversation plan. A lot of calories are ingested in this lifetime as the result of nervous energy.
8. Wear the skinny jeans.The right clothes can provide a gentle reminder that just enough food is enough.

A wise person once said, "The toughest part of a diet isn't watching what you eat. It's watching what other people eat." That really is the crux of the problem with dining out in public. When you're surrounded by people who are consuming the equivalent of their body weight in fat grams, it's really tough to stick to that chicken breast and steamed veggies. But if you have a game plan, you're more likely to walk out with both a satisfied tummy and a satisfied mind. So spend a few minutes on researching, on eating, and on exercising beforehand, and be strong when you get there. The effort will be worth it, and you might even be an inspiration to your dining partner. What greater reward is there than that? Oh, yeah—a six-pack.

In every single moment, we have the choice to be happy or not. No matter what is going on, we can choose to focus on what is right, what is good and whole in ourselves and our lives, and what options we have in any given situation. In other words, we can choose to be happy no matter what.

MJ Ryan

weightloss tips

The time is always right to do what's right.
Martin Luther King, Jr.
The following some weight loss tips that worked for me.
I will start by recognizing the typical “calories in, calories out” schpeil. Yes, to lose weight you have to eat well and exercise. But there is much more to it than that, and I don’t want to spend time regurgitating ideas you’ve heard before. That brings me to the first point:
Drink 8 glasses of water everyday
The first thing you should do after your feet touch the floor in the morning is head straight for the kitchen and pour yourself at least 12 ounces of fresh, cold water. Water will "cleanse" your body after an overnight fast, helping you feel refreshed and alert. This is a great way to set the tone for a healthy day! And a start like that helps you make the right decisions about what you're going to have for breakfast and whether you'll make it to the gym. It will also give you a better workout, since you'll feel more hydrated. Good hydration also keeps your joints flexible, which may reduce your risk of injury, so you can keep moving. Finally, a big glass of water will start filling you up so you won't overeat at breakfast -- it helps make you a better judge of your own satiety.
Include a source of fat and/or protein at every meal and snack.
For many people, eating just carbs for a meal or snack never gives them a feeling of being satisfied. That's because simple carbs don't have staying power: fat and protein slow down the insulin/glucose response, keeping your blood sugars level, promoting satiety, and helping you stay on track the rest of the day. Try some almond butter or a handful of nuts with your apple, a hard-boiled egg with your raisin bran, or some hummus with your pretzels. And of course, plan your meals and snacks in advance.
Eat negative calorie foods
In order to feel full I eat cucumbers, because it gives fibers and is considered a negative food. Negative calorie foods aren't completely void of calories. Negative calorie foods are foods that use more calories to digest than the foods themselves contain. The body has to work harder to process these foods; therefore, they are natural fat burners. Negative calorie foods are high in water content, which is one reason the caloric intake is low.  (see mervmail  - Negative Calorie Foods 02/01//11)

Write down specific goals. Include times, dates, and other details.
Change them to keep them fresh, and adjust them as you meet your older goals. For example, "I will fit into my skinny jeans in 60 days" or "By November 30, I will no longer eat in front of the TV" or "I will be up to 12,000 steps a day by January 15."
It's harder to kid ourselves about what it takes to do something specific than what it takes to do something general. For example, if your goal is to be able to run five miles by June 1st, it's very hard to delude yourself into thinking that being up to 2 miles by May 15th will work. But if your goal were less specific - for example, to "run more often," you would have a much easier time convincing yourself you're doing well when you're really not. Being more specific helps you to plan more effectively and better understand how you're doing, both of which are powerful allies in reaching your goals. 

If you go "off" your diet, forgive yourself and move on.
Maybe you indulge in one too many glasses of wine at a dinner party, and this leads to having a big rich dessert... or two... Don't hate yourself in the morning. Drink a big glass of water (see above) to clean your slate, and start over.
One diet slip-up is not going to make a difference in the long run. Of course, daily blunders are no longer occasional... truly infrequent indulgences may actually help prevent burnout and give you some reprieve against a too-strict mindset. If you punish yourself or wallow in self-loathing because you didn't stick to your plan, you risk overall diet failure. We are human. We err. Keep the big picture in mind and try harder next time. In fact, I would recommend to have one “off” day a week!
Make the small changes
This is a pretty common tip: giving up what most diets say you should give up (soda, coffee, beer, caffeine, etc.) just make healthier decisions. I didn’t want to give anything up, so I decided to make small changes instead. The first switch I made was switching to diet soda. Don’t worry, you’ll quickly get used to the flavor. The second switch I made was to giving up diet soda, and switching to ice tea. The last minor switch I made was to become “healthy” and drink only water. Occasionally I will still have a diet coke or ice-tea, so I am able to still enjoy a healthy social life while maintaining my diet.
Schedule your workouts
Finding the time to get to the gym can be very difficult. For me it was the mornings that I was able to go to the gym before my family “interfered” or my busy work schedule. It’s like any other routine, that need to be scheduled as a part of your day. Also, I found working out in the morning there are less changes that other last minute situation interfere from going to the gym.

These are just some personal tips that have helped me in the past.

For every person in every organization, there comes a moment when he or she must have the courage to step forward and meet the needs of the time. Regardless of whether your moment is now or sometime in the future, you must be ready.
David Cottrell

Diuretic Foods

The time is always right to do what's right.
Martin Luther King, Jr.

Diuretic foods or supplements having nothing to do with lowering body fat, but will help the body to release fluid. There are certain herbs and foods that are natural diuretics. Including these foods in your diet can assist in alleviating fluid retention.

NOTE: Diuretic supplements should no be taken for more than a few days. Important minerals and nutrients can also be flushed out with the fluids. A better answer is to maintain good diet and plenty of exercise.

Diuretic Foods and Drugs

People who suffer from kidney or liver disorders, heart disease, or hypertension are sometimes prescribed diuretic drugs. Note that this is prescription-only.

The following foods and herbs are know to have diuretic properties:

• Celery seed (and plant)
• Parsley
• Dandelion
• Juniper berries
• Asparagus
• Artichoke
• Melon
• Watercress

Other foods (common in the Western diet) also have a diuretic effect:

• Coffee
• Tea
• Coke
• Excessive animal-based protein

Diuretic Diet Plans

A diuretic diet plan can help to alleviate symptoms of PMS - such as bloating and headaches.

• Aim to eat small amounts of starchy carbohydrates (such as breads, rice, etc).
• Avoid salt and salty food products.
• Drink plenty of water and herbal teas.
• See herbs above.
• Avoid sugary foods.
• Eat fruit and vegetables.

Sample Menu

Breakfast
Low fat natural yogurt with fresh fruit

Lunch
Asparagus soup
Slice of whole grain bread
Orange

Dinner
Serving of baked chicken (with garlic and lemon juice)
Steamed broccoli and carrot
Small Banana and slice of melon

They may forget what you said... but they will never forget how you made them feel.

Carl W. Buechner