The Time is Now
As winter approaches ever so quickly, it’s a good time to remember that NOW is your time. Why wait until the New Year to make changes? Take a real look at your goals for the winter, assess where you are, and start building a plan to achieve those goals. In the realm of nutrition, planning ahead is key. So, as you begin to assess, think about some things. Have my workouts changed? Do I work longer days, do I sleep more, do I enjoy eating more warm food? There are a lot of changes that may take place as winter sets in. Maybe you’re an avid skier, or maybe you take the winter to regroup for the spring. Either way, it’s a changing time and with that comes opportunity. Change brings growth and that is what we are all looking for right? Okay, maybe not around our midsection!
Ever-changing Seasons, Evolving Diet
As the fall starts to approach we look forward to the cooler nights and the crisp mornings as the aspen colors begin to change, but like all things, there are ups and downs to changing seasons. As the days get shorter so does our exposure to sunlight; and with that, a potential decrease in serotonin. We might notice an increase in our sleep. We also might notice our activity decrease slightly. As your activity changes, so can your mindset. Remember it’s all about eating to live, not living to eat. Look at the shift in seasons as an opportunity to check in with yourself and see what your goals are for the upcoming months. How are you feeling? What changes could you make in yourself to reach your goals? Turn your focus to resting and recovering and think about quality food rather than quantity. This might be a good time to “cleanse” your system after a long, busy summer. In other words, your caloric intake may be less as your activity changes. To adjust with that you might want to incorporate some of the following…]
Phytonutrients: Your Key to Optimal Health
Whether you are trying to shed winter weight or kick-start your training regimen, phytonutrients are essential in your health plan. I’m sure you’ve heard of them in various forms like carotenoids in carrots, lycopene in tomatoes, or isoflavones in soybeans. Not only are these nutrients packed with powerful antioxidants, but they have amazing disease fighting properties as well. There are still thousands of phytonutrients that have not even been studied or discovered to their full extent. In past research, the thought was that vitamins and minerals were the “cancer protective” component of food. But, as the studies unfolded, people receiving beta-carotene did not produce a lower risk of cancer at all. It was then, that scientists realized that there is more to food than just vitamins and minerals…there are phytonutrients. To get the full benefit of each nutrient it’s a good idea to go organic; eliminating herbicides and pesticides. The table below shows a small glimpse of the most prominent known phytonutrients. ]
Nutrient Timing
Nutrient timing seems to be the buzz word around town, so let’s take a look at what it’s all about. For starters, I’m sure most of you have heard about the importance of whole grains, eating smaller, more frequent meals, and keeping your sugar intake low. This is all true, but there is a time and place for sugar and maximizing your muscle recovery as well as sustaining a better performance during and after exercise. Each athlete is different, some need more protein than others, some need more carbohydrate, but there are some similarities in the optimal proportions for all types. ]
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