80/20… Where nutrition and sports training meet!
with Savannah Hastings and USA South volleyball @disneyvolleyballshowcase
● Ready-to-eat cereal or oatmeal; banana; skim milk; orange juice.
● whole grain toast or English muffin with peanut butter or honey; banana or raisins; juice; skim milk or yogurt
● 1 hard-boiled or scrambled egg white or a string cheese for protein
● Fat-free chocolate pudding; 1 oz. peanuts, orange or other fresh fruit
● Include non-starchy vegetable and fruits with meals and snacks
● Whole-wheat pita stuffed with tuna, onions, cucumber, tomato, fresh spinach, light mayo, dill pickle; fresh fruit; lemonade
● Whole grain bread, lean roast beef, slice of reduced-fat cheese, lettuce, tomato and mustard; fresh seasonal fruit; yogurt with 2 tbsp. granola; lemonade…
Check back for more volleyball nutrition tips… including dinner and tournament days / weekends!
What’s the most crucial meal for ANY ATHLETE?
email me: firstname.lastname@example.org
Look forward to your responses!
Lifting lighter loads may be just as advantageous,BY LAUREN DEL TURCO
If you want to grow big, you must lift big. At least that’s what gym-goers have always been told. But training with lighter weights may also help you build substantial muscle size and strength, found a recent meta-analysis of 13 studies published in Sports Medicine.
Why Heavy Weights Aren’t the Only Way to Build Size and Strength
Lifting lighter loads may be just as advantageous, researchers say http://www.menshealth.com/fitness/light-weights-build-muscle
Dietary Supplements Lead to 20,000 E.R. Visits Yearly…
Injuries caused by dietary supplements, including allergic reactions, heart trouble and vomiting, lead to over 20,000 emergency room visits last year, according to a new study.
YANA PASKOVA FOR THE NEW YORK TIMES. By ANAHAD O’CONNOR
OCTOBER 14, 2015
A large new study by the federal government found that injuries caused by dietary supplements lead to more than 20,000 emergency room visits a year, many involving young adults with cardiovascular problems after taking supplements marketed for weight loss and energy enhancement.
The study is the first to document the extent of severe injuries and hospitalizations tied to dietary supplements, a rapidly growing $32 billion a year industry that has attractedincreased scrutiny in the past year andprompted calls for tougher regulation of herbal products.
Critics of the industry said that the findings provided further evidence that the relatively low level of regulation in the United States put many consumers at risk. But industry representatives said that the products were used by roughly half of all Americans and that the data showed only a tiny fraction sustained major injuries.
The new study was published Wednesday in The New England Journal of Medicineand led by health authorities at the Food and Drug Administration and the Centers for Disease Control and Prevention. The researchers tracked emergency room visits at a large network of hospitals around the country over a 10-year period and then analyzed those in which a dietary supplement was implicated.
Among the injuries cited were severe allergic reactions, heart trouble, nausea and vomiting, which were tied to a broad variety of supplements including herbal pills, amino acids, vitamins and minerals. Roughly 10 percent, or about 2,150 cases yearly, were serious enough to require hospitalization, the researchers found.
In comparison, prescription drugs are responsible for 30 times as many trips to the emergency room each year.
One finding was that emergency room visits caused by supplements occurred predominantly among young people, whereas those for pharmaceutical products occurred in large part among older adults, said Dr. Andrew Geller, a medical officer at the division of health care quality promotion at the C.D.C. and the lead author of the study. “The contrast is striking,” he said.
More than a quarter of the emergency room visits occurred among people ages 20 to 34, and half of these cases were caused by a supplement that was marketed for weight loss or energy enhancement, commonly producing symptoms like chest pain, heart palpitations and irregular heart rhythms.
These products typically contain a variety of herbs and extracts and are widely advertised online, in magazines and on television with names like Hydroxycut, Xenadrine, Raspberry Ketones and Black Jack Energy, the researchers said.
It was unclear how many, if any, of these cases are fatal because the study tracked hospital visits, not deaths. Weight loss supplements and energy boosters have been implicated in serious problems,including one outbreak in 2013 that sickened 97 people and caused at least one death and three liver transplants.
Supplements such as pills to increase energy or lose weight do not require approval from the Food and Drug Administration.
YANA PASKOVA FOR THE NEW YORK TIMES
Medical experts say that these products can be particularly hazardous because they have potent effects on the body and are frequently adulterated with toxic chemicals. The new study found that cardiovascular problems were even more commonly associated with weight loss and energy supplements than prescription stimulants like amphetamine and Adderall, which by law must carry warnings about their potential to cause cardiac side effects.
Dietary supplements marketed for weight loss and energy, however, do not have to carry such a label. Under a 1994 federal law that has been widely criticized by health authorities, supplements are considered safe until proved otherwise. Unlike prescription drugs, they do not have to be approved by the F.D.A. before they are sold to consumers, nor are they required to list major side effects.
“This is very disheartening,” said Dr. Pieter Cohen, an assistant professor at Harvard Medical School who was not involved in the new research. “What we’re seeing from this study is that the system has failed. It’s failing to protect consumers from very serious harms.”
The study also pointed to other flaws in the regulations. The F.D.A., for example, recommends limits on the physical size of prescription drugs, but no such regulations exist for supplements. The new study found that about a third of supplement-related emergency room visits for people 65 and older were caused by choking on pills like calcium and other vitamins and minerals. A large proportion also had allergic reactions.
But Duffy Mackay, a spokesman for the Council for Responsible Nutrition, a supplement industry trade group, said that if anything, the new research highlighted how relatively safe supplements are given how many people took them.
“We have over 150 million Americans taking these products each year,” he said. “This suggests that far less than one-tenth of 1 percent of supplement users will visit the emergency room.”
Mr. Mackay said that choking and other hazards highlighted by the study could be addressed by the F.D.A. “If they think that capsule sizes in the elderly are an issue, they could put out an advisory and the industry would respond,” he said. “The current law as it’s written has everything in it to make this change.”
According to a 2009 study, the average person gains 1.7 pounds between Thanksgiving and New Year’s.
The holiday season is often times challenging to navigate— dinner parties, holiday sweets baskets, leftovers and unwanted pounds. But staying on track doesn’t mean you have to go into hibernation.
According to a 2009 study, the average person gains 1.7 pounds between Thanksgiving and New Year’s. Considering the average adult adds on 2.2 pounds annually, that means more than 75 percent of people’s yearly weight gain occurs during the holidays. What’s more, other research shows the extra weight put on is most likely not lost during the following year.
To enjoy the holidays and help prevent a season-long binge, don’t throw away healthy habits and make sure to plan ahead.
First and foremost, be realistic— everything gets more hectic during the holiday season. Therefore, practice clean eating during the week and slightly lighten up on your rules during the weekend.
Begin by editing your choices. Make the most of your leftover ham, turkey and trimmings by creating nutritious meals and snacks that will keep them from weighing you down. Be creative and seek out healthy, low-carbohydrate and low-fat recipes. For example, use low-or fat-free tortillas to wrap up turkey and vegetables for a healthy lunch. Add a small amount of cranberry sauce to give your turkey wrap a more festive flavor.
Another idea is to use turkey, ham or other meat on top of greens and vegetables to create a healthy salad. Add some fruit, low-or fat-free cheese and a few nuts and viola— a scrumptious mix.
Planning healthy choices will keep you from being tempted to break for high calorie treats. Sometimes its even as easy as deciding what to eat less of, more of or what to cut out so that things are more manageable.
One more way to prevent overeating during the holidays is to never go to a party hungry. Weight gain is based on calories in and out. Going to a party hungry will cloud your judgment and have you running for the not-so-healthy choices on the table. Be proactive and snack on dried fruits, nuts, high protein choice before arriving.
Then, while at the celebration, practice portion control and dish out a serving size that equals approximately 200 calories or less. By doing this, you can curb the temptation of overindulging.
Make sure to limit your alcohol intake, as well. Calories from alcohol add up quickly. A 12-ounce beer has 140 calories, a 5-ounce glass of wine has 120 calories and a cup of eggnog without the rum is 220 calories. So, decide how many drinks you will have beforehand and stick to your decision.
Remember to hydrate. Drinking water not only makes you feel full, it facilitates weight loss and expulses excess salts you might be retaining from the holiday food.
Finally, understand that exercise is just as important as diet. Follow the rule to never miss more than two days in a row of working out. Not only will this limit the pounds you could put on, it will decrease stress, increase your energy and help keep your waistline trim.
– Elaine Sirt-Hastings, RD, is a nutrition, energy, supplement and sports performance expert trusted by top athletes. She is a partner with pro-athletes including Olympic gold medalists and NFL, NBA, NLB, NHL, LPGA and NCAA athletes. Elaine has been practicing for 20 years and works contractually as a writer, spokesperson, product development, media resource and advocate for eating disorder and steroid awareness.
For more information or to contact Sirt-Hastings, visit www.elainehastings.com!
With an 82-game schedule, NBA teams travel a lot. This season the Trail Blazers will lead the league with nearly 60,000 miles on the road, followed by the Lakers (55,000) and the Heat (53,000). All that flying means frequent time-zone changes, which can make it difficult for players to perform at peak levels. But jet lag is about more than having trouble sleeping. “It also results from feeding the body when it isn’t expecting it, or vice versa,” says Dr. Chris Winter, a sleep specialist who currently works with the Thunder, as well as the NHL’s Rangers and MLB’s Giants, on proper sleep techniques.
Nebraska teammates online to pile their plates with some of the nutritional options available.
Hungry Huskers: Nebraska tries eating its way to the top
by Jamie Lisanti Thus, when you eat is a key part of curing jet lag. An athlete trying to quickly acclimate to a new locale can time meals to trick his body into thinking he’s still at home, Winter says.
What a player eats is also important. Lakers diet doctor Cate Shanahan makes sure players eat the same food they would at home. To accommodate an airline’s culinary limitations, she opts for meals that keep well and reheat easily—like braised meats such as barbecued baby back ribs instead of steak. “The fats and the exclusion of most carbs help to get rid of blood-sugar fluctuations that keep people awake,” says Shanahan.
When players lose sleep, Winter says, the body doesn’t produce the normal amount of natural growth hormone, which aids in recovery. That’s why Dave Ellis, a dietitian who has worked in sports for more than 30 years, recommends beets and leafy greens that are potent nitric-oxide producers, which he says “helps muscles get an oxygen-rich and nutrient-rich bloody supply.”
LeBron James ate popcorn during the Red & White scrimmage game in 2013, but on his new low-carb diet, junk food is out of the picture.
Inside LeBron James’ weight loss and low-carb diet
by Jamie Lisanti Ellis also whips up a mean dessert: Greek yogurt topping a mixture of unflavored gelatin, tart cherry juice, a vitamin drink mix and a protein powder that contains alpha-lactalbumin (a natural compound found in milk). The concoction contains sleep-inducing melatonin and tryptophan, and slow digesting proteins for a good night’s rest and overnight muscle repair.
“Hydration is also very important because airplanes are very dry, low-pressure environments,” Ellis says. “During the flight we continue to hydrate, but we want to promote as much uninterrupted sleep as possible.” Who wouldn’t drink to that?
FOODS TO HELP BEAT JET LAG
Rich in calcium, yogurt can increase the production of melatonin to aid sleep—and the protein is an added bonus.
The flat sticks travel well and provide a savory source of protein, which can help you get some zzz’s.
TART CHERRY JUICE
A small serving of this deep-red liquid is a natural source of melatonin and high in antioxidants.
Regular consumption of nuts and seeds may aid sleep because the polyunsaturated fats they contain can boost serotonin.
#elainehastings #NBAplayers #NBA #proSportsNutrition
These guys eat, sleep and drink race boats! They don’t eat before a race and sometimes don’t get
done racing until late in the day. Follow a racer and race boat, you will be amazed at the endurance
needed for one race…
Boost your workout
Fancy equipment doesn’t build muscle—you do. And a single dumbbell, along with a bit of floor space, is all you need to sculpt the body you want, says Robert dos Remedios, C.S.C.S., the author of Men’s Health Power Training. Try the workout below and see for yourself. “Not only will you simplify your training so you can better concentrate on form and activate more muscle fibers, but you’ll also save a lot of time,” dos Remedios says.
HOW TO DO IT: Perform these exercises as a circuit, doing as many reps of each as you can in 30 seconds, then resting 30 seconds and moving on to the next. Use a single dumbbell the entire time, choosing the heaviest weight that allows you to complete the workout while still maintaining perfect form. Complete 3 circuits total.
Check out @ElaineHastings’s Tweet: https://twitter.com/ElaineHastings/status/500478348263718914
@thredboresort @transfersnow 👍👍 http://t.co/q74MlpDZVq”
When it comes to healthy eating, things can become very confusing in a short period of time. After all you are finding numerous articles discussing nutrition and many times the information can be contradictory. This leaves many wondering, “What should I eat?”
So, just exactly what do you need to eat if you want to place the emphasis on nutrition and health? For starters, you need to avoid fad diets, sugar contents in food and drinks and avoid portion distortion. Here are a few basic guidelines to get you started on the right path:
• Opt for a dietary program that is packed with whole grains, fruits, veggies as well as some healthy fats and oils.
• Make sure that your daily meals contain good carbohydrate choices and never try to eliminate all carbs from your diet.
A positive body image is possible by fueling your body with nutritious choices.
• Understand sugar terminology in products and know that the first three ingredients on a label are primary. Therefore, keep away from food items containing corn sweeteners, cane sugar, high fructose corn syrup, maple sugar, malt molasses, brown and white sugars. Also steer clear of ingredients ending in “–ose” such as sucrose, lactose, dextrose and maltose.
• Look for products made from whole grain when you need a carbohydrate boost.
• Fiber is an important component of any diet and you can get all the fiber your body requires by eating a variety of fruits, veggies and whole grains.
• Proteins are your body’s best friend and you can eat healthy when you choose poultry, nuts, fish and beans for your protein sources. Opt for lean meats and seafood while limiting your red meat intake.
• Keep those saturated fats and trans fats under control, and restrict them when you are constructing your dietary regimen.
• Calcium rich foods are another must for any well balanced diet. Sure you can use skim or low fat milk for your calcium requirements but calcium is also present in yogurt, cheese and some veggies.
• Get in the habit of glancing at the serving size and automatically double or triple the calories, carbs and other nutrients you check to see how it all adds up when you eat more than a single serving. When at a restaurant, train yourself to send half of your plate back to be put in a doggie bag or to simply order a smaller portion meal.
Making changes slowly can help you be more successful in creating new habits. Thus, try incorporating one or more of these recommendations into your lifestyle each week. Over time, you will find that these nutritious choices will give you more fuel for your day and help improve your chances of successfully reaching your healthy weight.
– Elaine Hastings, RD, is a nutrition, energy, and sports performance expert trusted by top athletes. She is a partner with pro-athletes including Olympic gold medalists and NFL, NBA, NLB, NHL, LPGA and NCAA athletes. Elaine has been practicing for 20 years and works contractually as a writer, spokesperson, product development, media resource and advocate for eating disorder awareness. For more information or to contact Hastings, please visit www.elainehastings.com