Bariatric Athlete Fuel Guide Without Carb Loading

January 2, 2021
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 |  Healthy Nutrition

We often hear that in order to fuel workouts and races an athlete needs to carb load. And for good reason, carbohydrates are the body’s main fuel source. However, this practice could be a threefold problem for bariathletes. For one, the word ‘load’ alone is not recommended for a small pouch. And when looking at the post-op macronutrient breakdown, protein is in the lead. Lastly, for those who have had the gastric bypass often can not tolerate carbohydrates because they induce dumping syndrome. So what is a bariathlete to do?
Although the body does prefer carbohydrates, loading per se may not be needed. More and more athletes are beginning follow a more balanced diet and continue to perform competitively. We recommend eating well throughout the day with a balance of carbohydrates, protein and fat at each meal.
First, take a look at the micronutrient density of your foods. Are you eating nutrient rich foods or are they many processed and stripped of its vitamins and minerals? Athletes often look past this because they tend to focus on calories and carbohydrates. Bariathletes also tend to forget about this but more due to thinking all their needs are covered in their vitamin and mineral supplements. The supplements cover your bariatric needs, but your nutrient needs increase when you start exercising. And no, we don’t recommend taking more supplements to cover this, we recommend whole foods because your body is able to absorb and utilize these nutrients so much more efficiently from its natural sources.
Because a bariathlete can only eat so much at a given time it is important that meals and snacks do not have more than 4 hours between them. Eating frequently assures your fuel takes are full and can eliminate the need to ‘load’. The key a again is a mix of carbohydrates and protein to meet both your bariatric and athletic needs.
So remember, you are now an athlete and food is the fuel that allows you to live the new and exciting lifestyle you choose. Opt for more mixed meals while still maintaining adequate protein intake. Select more whole, fresh, nutrient rich foods to provide you with the vitamin and minerals you body needs to perform optimally. Good luck and have fun!
*For more specific details for your individual needs, contact us today for a personalized meal plan. LeaCrosetti@…

Super Foods – A Guide To The Healthiest Foods

September 14, 2020
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 |  Health Food

If you are having trouble getting your five portions of fruit and vegetables a day, don’t despair. There are many nutritionally dense foods that can come to your rescue. These foods are often called ‘super foods’ because they are packed with vitamins, minerals and phytochemicals. Our bodies need vitamins and minerals to function and to stay healthy. By adding these super foods to a meal you can fill up on your fruit and veg portions in half the time.
Super foods have more vitamins and minerals than an average fruit or vegetable of the same size. In reality, super foods aren’t as exotic as you may think. Instead, they are regular fruit and vegetables, all readily available at any supermarket. You just need to know which are the true ‘super’ ones. Add them to any meal and you can significantly boost the nutritional content.
The super foods that we are listing in this article have an abundance of antioxidants. Antioxidants are a necessary part of the bodies own defence system. Antioxidants cancel out free radicals (unpaired electrons) that are causing damage to surrounding cells.
As an example, Vitamin C sacrifices itself to counteract the destruction caused by free radicals. The only problem is we cannot produce Vitamin C ourselves, so we have to get it from sources outside the body. It is vital that we replenish it on a regular basis. As we get older, our free radical defence system doesn’t work as effectively and extra Vitamin C is needed. So, if you can stock up on those super foods your body will thank you for it.
Here is the important SUPER FOODS list…
Goji berries – These wonderful berries have a high antioxidant level. Goji berries are said to improve, among other things, vision, complexion and circulation.
Ginger – Ginger is a powerful antioxidant. Scientists are investigating the idea that ginger aids in blood vessel balance.
Manuka honey – Manuka honey has antibacterial and antimicrobial properties. These are said to be much higher in Manuka honey. Hydrogen peroxide is added to all honey by bees but in Manuka honey the bees add another substance. This substance has been called the Manuka Factor. A UMF of 10+ is recommended.
Red grapes – It has been proved that red grapes lower LDL blood cholesterol and prevent blood clots.
Cocoa – A great source of cocoa is dark chocolate. Choose a dark chocolate with a 70% or higher cocoa content. Don’t think that milk chocolate will do, it has to be dark.
Green Leafy vegetables – spinach or kale. A true super food. Jam packed full of vitamins.
Green tea – Through its processing it has held onto more of the nutrients from the plant.
Broccoli – Broccoli contains antioxidants including vitamin C but it is also a great source of naturally occurring folic acid. Folic acid isn’t just for pregnant women. It is thought that increasing your levels of folic acid may prevent heart disease.
Flaxseed – Flaxseed is high in the b vitamins, it’s a super grain that leaves all the others in the shade. This grain is very rich in omega-3 fatty acids and has a high fibre content.
Avocado – Avocados are full of B vitamins and folic acid. They are known as nutrient enhancers. When avocados are eaten with other nutrient rich foods they help the body absorb those nutrients. They also help lower cholesterol levels and are a great source of monounsaturated fatty acids.
Sweet potatoes – Sweet potatoes are high in fibre, Vitamin C, Vitamin B6, Vitamin A, manganese and potassium.
Tomatoes – Tomatoes are a great immune system booster. Many studies have claimed there are many health benefits to be gained from eating this super food. One of which is a reduced risk of heart disease.
Natural yogurt – This super food has probiotic cultures. These are said to keep the intestines healthy and in addition they boost the immune system.
Garlic – Garlic can help protect against heart disease by thinning the blood and helping to lower cholesterol.
Blueberries – Blueberries have one of the highest levels of antioxidants. If there is one super food that you should add to your diet, blueberries should be it.
Nuts – Nuts are full of nutrients. Nuts have fibre, calcium, protein, vitamin E, iron, magnesium and selenium.
Peppers – All peppers contain compounds called capsaicinoids. These capsaicinoids are said to have anti-inflammatory effects and are said to be great for your heart.
Acai berries- Acai berries are packed full of antioxidants, amino acids and essential fatty acids.
Kiwis – This fruit is rich in vitamin C and Vitamin E.
Quinoa – Quinoa is high in protein and includes all nine essential amino acids.
For our great range of organic health foods please visit…

Fitness Training – The Ultimate Guide to Good Health

July 31, 2020
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 |  Good Health

One of the main problems that people face when trying to achieve good health is the amount of information that they come across regarding the same. They tend to get confused with so much information available, that they simply do not know how to go about achieving the same. There is a very popular term which is generally used to describe such a situation- “paralysis by analysis”. Thus, often with so much information available, one does not know where to start. So, in order to avoid the confusion and enjoy the maximum benefits, you can follow some of the “to do” and “not to do” items mentioned below:
To Do
Get a Coach
If you are trying to achieve health benefits, then it is wise to invest in an experienced coach. If you have a coach, you will feel accountable and they also make sure that you take care of yourselves. The coach provides guidance and motivation to students.
Get Back to the Greens and Vegetables
It is all very simple. No one ever puts on weight by having cauliflower and broccoli.Moreover, vegetables help to fight against various diseases like cancer and it further regulates oestrogen. These are also highly packed with fibre.
Sleep Well
Sleeping well is one of the most fundamental ways to lead a healthy life and lose weight. If you sleep well, you will have lean body mass and less craving for junk food. Thus, you will feel healthy and exercise better.
Train Hard
Many times, when you really want to get back in shape, you need to push yourself hard and train extensively. You will be surprised at what you can achieve.
Cheat Whisky
Everyone needs a break from their regular eating regime every now and then. So when cheating your eating habit, make smart choices. Change over to something that will be effective towards your goal.
Not to Do
Do Not Try Shake Diets
This is more of starving yourself to get in to shape. It will only earn you short term results but will cause harm in the long run.
Stay Away from Celebrity Programs
The best thing you can do is to get yourself a coach and follow the guidelines given by them rather than going through celebrity health tips in some magazine.
Thus, with the above mentioned tips, you can look forward to leading a healthy lifestyle.…

Finest Vitamin Supplements Guide

November 21, 2016
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 |  Health Gov

For all the people who have Fibromyalgia turn to traditional or unusual therapies in hopes of curbing and finally eliminating this illness. It is a nutrient and a selected amount of fat is critical for our body. Fats consists of a wide group of compounds are soluble in organic solvents and insoluble in water. Fats provide 9 calories per gram. When dietary fat is digested, fatty acids are produced. It’s also necessary for healthy skin and blood stress regulation.\n\nCarbohydrates are stored in the body in the form of blood glucose (15-30g), liver (90 -100g) and muscle glycogen (325g). In sports like hockey where an athlete works in very quick durations at an especially high intensity, nearly 100% of his/her vitality is derived from carbohydrates and 30-40% from blood glucose.\n\nBackache and Rheumatic pain Mix 2,5 ml Kalonji Oil with one spoon of vinegar and a tablespoon of honey and take this mixture in the morning before breakfast and at evening after dinner. Nausea/Vomiting Take half tsp of contemporary ginger juice blended with equal amount of Kalonji Oil, twice a day.\n\nYou have to be taught what foods provide you with vitality and why. Foods that are not cooked, like fruit and veggies are the ones which might be the best to digest. Learning tips on how to eat right is the only resolution to get your body and your life back to where you want it to be. Accept to be taught more and you may be on your approach to great health.\n\nWe tend to eat more processed and cooked foods. These wouldn’t have the antioxidant content or raw fruit and veggies. In relation to brain food health, you should first give attention to total nutrition. Thing about how you’re feeling when you go all day without eating.\n\nEggs are a vital source of fine quality fats and cholesterol needed to provide hormones. Fats are the cornerstone of long term health; essentially the most perfect fats are raw coconut oil, cold pressed olive oil, and butter from organic milk, full fat raw milk and lard from pasture raised animals.\n\nThe less food that is converted for vitality the more the body will need to eat. Slower digesting foods do not cause this sugar rush/insulin surge and may be more effectively dealt with by the body. Foods which might be simple to digest embody simple carbohydrates (muffins, pies, cookies, candies and sodas) and fats.…

My Experience With Languages

April 25, 2016
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 |  Health Food

I would say the benefit for children to learning Spanish is quite famous today. Perhaps the best gift parents can give a child is the ability to speak a second language especially one that is widely used as Spanish. Some of the benefits of knowing a second language include

Higher scores on standard Better Language tests
retention
easy to learn and master other languages

And in my opinion knowing only the third in the world’s most common language is probably the biggest advantage. Especially those living in the United States know Spain will be a huge financial gain as children grow up.

Most parents know that there is a big benefit for a child learning Spanish but where most people go wrong is when to teach Spanish children and how to teach Spanish children.

When To Teach Children J Spanish

The earlier you start teaching your children Spanish is getting better

I want you to consider the fact that is quite surprising now.

Your child is born with absolutely no knowledge of clear language. Your child also does not receive any language lessons in the classroom environment. But at the age he can speak their first language conversation.

That’s pretty amazing But how does that happen

The human brain is the best cable to learn and solve problems of the age -. It is most efficient today from ages up. This is why children can pick up habits and patterns so easily. Ever wonder why kids are the best on computers Now you know – They start at a young age and master quickly

So before you start teaching your kids Spanish is getting easier for them and the sooner they will learn.

How To Teach A Spanish Child

DO NOT put your child through formal language classes. It will only make them hate Spain because it will be like school for them. There are many better methods.

Teach your child Spanish exactly how they learned their first language – through “language immersion” techniques

Speak to your child in Spanish whenever possible. Sprinkle Spanish words into conversations with them. Do not know Spanish yourself Take advantage of this opportunity and learn a little language. Using the right techniques and programs you can learn basic Spanish within two weeks and then continue learning together with your child.

Invite a Spanish-speaking relative to come and stay with you for a month and have them speak only Spanish to your child.

Make sure the nanny or baby sitter is Spanish. I have met a number of bilingual children who learn Spanish just because they speak Spanish by their nanny

Simply find a way to immerse your child in Spanish and they will pick it up quickly and easily.

The Bottom Line

Help your children to learn Spanish and you will give them an amazing gift that will last their entire life. Take advantage of opportunities and teach yourself some Spanish as well.…