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 Nutrition Challenge #2 is to drink at least 64 oz. of water each day. How are you doing? Here are a few tips to help you reach this goal: Keep several water bottles around for easy access. Keep one at your desk, one in your car, one by your favorite chair at home, etc. . . . → Read More: Tips for Staying Well-Hydrated  Here in the Puget Sound area we are surrounded by water..and have no shortage of rain. BUT…are you drinking enough water to optimize your health (and athletic performance)? How much IS enough? The standard recommendation has always been to consume at least eight 8-ounce glasses of water each day (or 64 oz./day). The truth . . . → Read More: Nutrition Challenge #2: Water, Water Everywhere..  This is a fabulous recipe for gluten-free cinnamon rolls. I made these last Christmas and they were fluffy and delicious. I’ll be making them again this year, and do believe they will become an annual tradition! The recipe also leaves room for substitution to allow for food sensitivities to corn or . . . → Read More: Gluten Free Cinnamon Roll recipe  Nutrition Challenge #1 is all about consuming fruits and vegetables. How’s everyone doing? Are old habits getting in the way of this goal? As with any new behavior, increasing regular consumption of fruit and vegetables will likely take a conscious effort and some planning in the beginning. Think ahead to when and where eat . . . → Read More: Start Your Day with Fruits & Veggies 
Understanding that when it comes to improving your nutrition for better health, there is a LOT of advice being offered from a variety of sources, I’ve designed a stepwise series of Nutrition Challenges to guide you to incorporate healthy nutrition habits into your lifestyle one at a time. We’ll start by looking at . . . → Read More: Challenge #1: Fruit & Veggies 
As we approach the end of the year, many people are considering New Year’s resolutions to help improve health and wellness in the coming year. When is comes to health, we often think of adding exercise and cutting back on food. I’d like to offer a fresh approach to improving your personal . . . → Read More: Nutrition Challenge…. let’s get started!  There are basic sports nutrition principles for recovery after exercise lasting 90 minutes or more. The body needs to be supplied with appropriate fuel and fluids to replenish carbohydrate stores (glycogen), optimize muscle tissue repair, and adequately replace fluids and electrolytes. The most important fuel needed for recovery is carbohydrate. Most athletes need about . . . → Read More: Recovery Nutrition on Cold Days  In my previous postI discussed the importance of carb loading the week prior to an endurance event. This helps to help maximize glycogen stores (carbohydrate stores) in the muscles allowing us to exercise for a longer duration without “bonking.” Carbohydrate is the primary fuel burned for the first 30-60 minutes of aerobic exercise. It’s . . . → Read More: Fueling for a Running Event: Race Day  Over-stuff yourself on Thanksgiving but got a marathon or other endurance event coming up this weekend? Don’t pull back and try to compensate for your day of indulgence. You can’t afford to create an energy (calorie) deficit just days before an endurance event. Eating too little in the days prior to an event can . . . → Read More: Fueling for Post-Thanksgiving Events  What would happen if an athlete showed up to practice without the proper equipment? What if a tennis player forgot her racquet, a soccer player forgot to bring cleats & shin guards, or a football player forgot his protective gear? Most coaches would not only notice, but would likely require the athlete sit the . . . → Read More: Pre-Exercise Nutrition – Questions Coaches Should Ask |
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