Try the Hunger Scale for Weight Management!

A great tool for weight management - The Hunger Scale

A typical scenario for an adult woman attempting to lose weight:

She wakes up feeling full of will-power and ready to start her diet. She skips breakfast in an attempt to reduce calories. Ignoring her hunger, she has a very light lunch (salad and water) and feels happy she was able to ignore the hunger and stay below 400 calories for the day so far.  As the afternoon wears on, she becomes tired and fatigued (lack of food energy!), so she reaches for a 5-hour Energy shot to perk up. 5pm rolls around, and the hunger feelings have taken over her rational thoughts. She feels cranky and tired so she stops by Starbucks on the way home from work to grab a Venti Frapaccino. When she arrives home, she starts dinner while snacking on some Girl Scout cookies her daughter's troop was selling. She also samples dinner as she cooks. When dinner is ready, she piles her plate full of food, and feeling ravenous, finishes every bite in 5 minutes. Still feeling hungry, she goes back for seconds and finishes that too. A half-hour later, she feels bloated and stuffed, wishing she did not eat so much. Time for some Pepto. As the evening goes on, the kids decide to have some ice cream. She thinks to herself, "I skipped breakfast and had a healthy lunch, so I deserve some ice cream too". Still full from dinner, she eats a cup of ice cream with chocolate syrup.

Sound familiar? 

The bottom line is we eat (and don't eat) for many reasons OTHER THAN how hungry we are. Young children are very good at eating when hungry and stopping when full. Many adults have lost that ability.  We eat when we are not hungry because we may be happy, sad, socializing, celebrating, or mourning. And we don't eat when we are hungry because we are busy, sad, on diets, etc.

The HUNGER SCALE is a great tool to use to be sure you are eating for HUNGER and not some other reason. Many unwanted calories are eaten when we don't listen to our hunger cues. Use the chart above and the descriptions below to help you determine your stage of hunger. This will help you with your weight loss goals. 

Hang the Hunger Scale chart in your office, on your refrigerator, or in your pantry as a friendly reminder.

STAGES OF THE HUNGER SCALE

• 1. Physically faint from hunger: You may have a headache. You can’t concentrate and feel dizzy. You may have trouble with coordination. You are totally out of energy and need to lie down. This may happen during a very restrictive diet.
• 2. Ravenous: You are famished.  You’re irritable and cranky and very hungry, with little energy. You may even feel nauseous.

Do not let yourself get to a 1 or 2. It is at these stages where we make poor food choices and overeat because we are so hungry. 
We then find ourselves uncomfortably full at a 9 or 10. 

• 3. Fairly Hungry: You have a strong urge to eat. You are feeling an emptiness in your stomach and your stomach is "growling". A good time to be eating.
• 4. Slightly Hungry: You start to think about food. Your body is giving you the signal that you might want to eat. You are a little hungry.
• 5. Neutral: Your body has enough fuel to keep it going and is physically and psychologically nearly satisfied.
• 6. Pleasantly satisfied: You’re fully at the point of satisfaction. It is time to stop eating.
• 7. Full: You’re past the point of satisfaction. You should have stopped eating by now.

Stages 3 through 7 are the safest stages. We should not let ourselves get hungrier than a 3 and we should avoid letting ourselves eat past a 7. 

• 8. Stuffed: You are actually starting to hurt (need to unbuckle your pants?).  Maybe you shouldn’t have had more, but it tasted so good.
• 9. Bloated: Completely overate. Need to grab the Pepto or Rolaids and sit down for a while. The after-effects feel really uncomfortable. Often happens at a buffet or "all-you-care to-eat" event. Maybe you didn’t eat all day, got yourself to a 1 or 2 on the Hunger Scale, ate too much too quickly, and ended up here at a 9.
• 10. Nauseous: BEYOND FULL. Think Thanksgiving Day feeling – you are physically miserable, don’t want to or can’t move, and feel like you never want to look at food again. aka "Food Coma"

Obviously, we want to avoid Stages 8, 9, & 10 because the over-eating and large portions lead to weight gain...plus, it just plain hurts! 

Try using the Hunger Scale today. See if you can break the vicious cycle of letting yourself get ravenously hungry and then overeating until you are stuffed and bloated. It will help you feel better and also help control your weight.

Fuel Excellence!

Watching TV can be good for your health!

Ok, so now that I have your attention,
who says you have to watch TV sitting down?

Oh, no...here comes The Perfect Storm: 

• The summer sunny hours are slipping away. 
• Rainy season is on its way (well, in CA we hope so!). 
• Sports season is coming: baseball playoffs, football, hockey (Go Sharks!), etc.
• New seasons of our favorite TV shows are coming. 

These events can really take a toll on our outdoor exercise programs, 
BUT, there is a way to stay on track.


Exercise while you watch!  

If you are lucky enough to have a gym membership, then stay on track and keep it up! However, for those of us who do most of our exercise outdoors, Fall and Winter can be tricky times of year.

The GOOD news: We can still exercise indoors on rainy days or dark evenings while we catch up on our favorite sports teams, reality shows, sit-coms, or dramas. Old School core exercises and calisthenics are very popular. Think "Rocky Balboa": push-ups, sit-ups, dumbbells, and jump rope and you've got the makings of a great indoor workout.

Here are some fun exercise ideas you can do while watching TV.
Get off the couch and go for it! 

• Enjoy "Dancing with the Stars"? or "The Voice"? Well, get up and dance or jump rope to the music!
• Instead of using the DVR to skip commercials, do sit-ups, push-ups, squats, or jump rope during the 2-minute commercial breaks of your fav shows.
• Is your weekend filled with watching college or pro football? Do 100 jumping jacks for every touchdown, 10 push-ups for every field goal, and 10 sit-ups for every first down! Or design your own combination of exercises.
• You can do similar exercises during hockey or basketball games: perform jumping jacks or jump rope during power plays, do sit-ups and push-ups for every goal, and do squats for every point scored in basketball. You get the idea!
• If you own dumbbells or kettle bells, you can also do sets of these during commercials or during games. 
• Put your stationary bike or other indoor exercise machine in front of the TV and workout while you watch! 

Every little bit of exercise helps, so utilize these times to exercise, improve your health, and keep yourself fit!

Watching TV can be good for your health!

Ok, so now that I have your attention,
who says you have to watch TV sitting down?

Oh, no...here comes The Perfect Storm: 

• The summer sunny hours are slipping away. 
• Rainy season is on its way. 
• Sports season is coming: baseball playoffs, football, hockey (Go Sharks!), etc.
• New seasons of our favorite TV shows are coming. 

These events can really take a toll on our outdoor exercise programs, BUT, there is a way to stay on track.

Exercise while you watch!  

If you are lucky enough to have a gym membership, then stay on track and keep it up! However, for those of us who do most of our exercise outdoors, this can be a tricky time of year.

The GOOD news: We can still exercise indoors on rainy days or dark evenings while we catch up on our favorite sports teams, reality shows, sit-coms, or dramas. Old School core exercises and calisthenics are very popular. Think "Rocky Balboa": push-ups, sit-ups, dumbbells, and jump rope and you've got the makings of a great indoor workout.

Here are some fun exercise ideas you can do while watching TV.

Get off the couch and go for it! 

1. Enjoy "Dancing with the Stars"? or "The Voice"? Well, get up and dance or jump rope to the music!
2. Instead of using the DVR to skip commercials, do sit-ups, push-ups, squats, or jump rope during the 2-minute commercial breaks of your fav shows.
3. Is your weekend filled with watching college or pro football? Do 100 jumping jacks for every touchdown, 10 push-ups for every field goal, and 10 sit-ups for every first down! Or design your own combination of exercises.
4. You can do similar exercises during hockey or basketball games: perform jumping jacks or jump rope during power plays, do sit-ups and push-ups for every goal, and do squats for every point scored in basketball. You get the idea!
5. If you own dumbbells or kettle bells, you can also do sets of these during commercials or during games. 
6. Put your stationary bike or other indoor exercise machine in front of the TV and workout while you watch! 

Every little bit of exercise helps, so utilize these times to exercise, improve your health, and keep yourself fit!

Nutrition & Recovery from Injury

Don't let injuries sideline you on game day. A healthy sports diet can help you heal, recover, and get back in action!

Protein: Injuries, surgeries, and stress can all increase protein needs, especially in young athletes. The body uses protein to build bone and muscle, heal injuries, and fight infections by keeping the immune system healthy.

• Good sources of protein include fish, chicken, turkey, beef, pork, eggs, beans, soy foods, milk, cheese, and yogurt.

Calcium & Vitamin D work together to build and maintain strong bones.

• Calcium is in dairy foods like milk, yogurt, & cheese; Calcium-fortified soy milk, almond milk, and orange juice; and veggies like broccoli and kale. 
• Vitamin D is found in fish, eggs, and in fortified foods like milk & some orange juices. Your body can also make its own Vitamin D from the sunlight!

Vitamin C helps your body to form collagen. Collagen is a protein needed for strength and flexibility; it repairs tendons and ligaments and strengthens bones. Vitamin C also gives your immune system a boost. Make sure you eat plenty of foods with Vitamin C.  

• Fruits and veggies are good sources of Vitamin C: oranges and orange juice, broccoli, red & green bell peppers, strawberries,  grapefruit and grapefruit juice, tomatoes, papaya, cantaloupe, watermelon.

Vitamin A is needed for growth & development, bone formation, wound healing, and it helps the immune system work properly.

• Good sources of Vitamin A include bright orange fruits like mangoes, papayas, apricots, cantaloupe, and peaches; milk, eggs, liver, and fortified cereals; carrots, sweet potatoes, and red bell peppers; spinach, kale, and other dark-green leafy veggies.

Get Your ZZZZZs.... A to Z Weight-Loss Tips for Long-Term Success - Tip Z

3 Simple Ways Sleep Can Help You Lose Weight

Many Americans do not get enough sleep. With our busy lifestyles, sleep seems to be a rare commodity, but getting adequate sleep is crucial to health and weight loss. 

How you ask? 

1. Getting more sleep gives you more energy to exercise. 

Exercise is an important factor in the weight loss equation. If you are constantly fatigued and tired from lack of sleep, you won't want to exercise.    

Sleep = Energy = Exercise= Weight loss

2. Getting more sleep reduces the number of hours you are awake and able to eat each day.

Someone who sleeps only 5 hours a day has the opportunity to eat during the other 19 hours. That is a lot of calorie input time! Try to get the recommended 7-9 hours of sleep each night, and that will reduce your eating opportunities, reduce calorie intake, and help you lose weight.

Sleep = Not eating = Reduced calorie intake = Weight loss

3. Getting more sleep reduces cravings for sweets, high-carb snacks, and large portions. 

Let's face it: a sleepy brain makes poor choices, and that includes food choices. Many research studies have shown that lack of sleep leads to cravings for energy-dense sweets, high-carb foods, late-night snacking, and eating larger portions. These poor choices can all lead to excess calorie intake and weight gain. 

Sleep = Better food choices = Reduced calorie intake = Weight loss

If you want to lose weight and get healthy, 

then get your ZZZZZZZs!

You Decide! A to Z Weight-Loss Tips for Long-Term Success - Tip Y

Weight loss does not come from "super foods", "fat burning pills", "gluten-free diets", or any other external factor. 

Weight loss comes from internal forces: YOUR DECISIONS!

You decide to eat the potato chips or the fruit.

You decide to drink sugary soda or water.

You decide to sit and watch TV or get out and walk.

You decide to sleep in an extra half hour or get up and exercise. 

You decide to drink 3 beers or enjoy 1 beer in moderation.

You decide to order pizza or make a cheap, healthy dinner.

You decide to go to the McDonald's drive-thru or stop for a quick, healthier sub sandwich.

You decide to take the elevator or walk the stairs.

You decide to sit at the dog park or take the dog on a walk or jog.

The day-to-day decisions we make regarding our food intake and physical activity can make a HUGE impact on our lifestyle, health, and weight. 

When it comes time to make these decisions, remember to think about your lifestyle and weight loss goals. 

YOU DETERMINE YOUR WEIGHT LOSS SUCCESS!

YOU DECIDE!

"X" the Excuses! A to Z Weight-Loss Tips for Long-Term Success - Tip X

"I don't have time to exercise."
"It's too expensive to eat healthy."
"I'm too busy with the kids' schedules."
Etc., etc., etc.



If you want to get healthy, then you need to make goals and plans, NOT excuses. 

Here are 10 simple tips to beat those excuses and get healthy:

1. Jog or walk while the kids are at their sports practices, warm-ups, or games.
2. Turn on some music and dance while you do housework.
3. Do calisthenics, jump rope, or do jumping jacks while you watch your favorite TV program.
4. It's not necessary to eat fancy, gluten-free, paleo diet foods and nutritional supplements from expensive grocers to be healthy. Much of the fad diets and supplements are unnecessary for most people anyway, and they don't work. Simple, whole, real foods are best, and tend to be cheaper.
5. Take a walk with the family after dinner.
6. Meet up with friends to go on a walk or a hike instead of having coffee or alcoholic beverages. 
7. It only takes 5 minutes to pack a healthy lunch...really! Time yourself if you don't believe me! Make a PB and J sandwich, pack it with a banana, trail mix, and water, and bring this with you to work instead of eating out. This saves money and calories.  
8. Play with the kids! Join in the fun and play hide and seek, tag, shoot hoops, play soccer, ride bikes, etc. The kids will love it too!
9. Walk or hike with the dog instead of sitting while your pooch plays at the dog park.
10. Google some easy, quick, healthy recipes you can cook at home with the family. If everyone chips in, it will get done quickly and is much cheaper and healthier than ordering pizza.

Recipe ideas for cooking healthy on a budget 



When you find yourself making an excuse, find a way to beat that excuse. 
You are worth it!

Soccer Nutrition Tips

Soccer requires endurance, speed, strength, and technical skills. Hard work in training is vital in order to improve performance, and a good sports diet can offer many benefits. 

Eating the right foods at the right times can:

-Allow you to train longer and with more intensity 
-Reduce fatigue 
-Reduce risk of injury and illness
-Help you recover more quickly from practices and games
-Provide confidence in being well-prepared for game days

         Proper nutrition is the key to achieving your optimum performance, both individually and as a team. 

Fueling Soccer

Carbohydrates (Carbs): whole grain breads, cereals, pastas, rice, fruits, veggies, crackers, low-fat milk, soy milk, almond milk, yogurt

• Carbs are the main fuel for sports, so most of your calories should come from carbs. 
• Your muscles use carbs for energy during practice and games, and carbs are also the main fuel for your brain. 
• Eating carbs before practice will help keep your energy high throughout practice and allow you to train harder. This will help improve your overall performance. 
• Carbs also “refuel” your muscles after practice and games. Refueling as soon as possible after practice increases your muscles’ energy storage (glycogen) for your next practice. This can help you recover more quickly and make practices seem easier, allowing you to train even harder. 

Protein: fish, chicken, turkey, beef, pork, eggs, beans, soy foods, milk, cheese, yogurt.

• Protein is necessary for muscle recovery and repair after practices and games. 
• Protein is also very important for growth and development during the teen years. 
• Getting the right amount of protein will help you stay healthy, get stronger, and improve your game. 

Fluids → water, sports drinks (Gatorade), milk, 100% juice

• Fluids are very important before, during, and after training and games. 
• Dehydration can cause headaches, muscle cramps, and fatigue. This can really hurt your performance. 
• It is important to start drinking fluids at least 1 to 2 hours before practice, take quick fluid "pauses" during practice, and continue drinking fluids after practice so you can rehydrate your body. 
• Water is the best choice for hydration. 
• However, it is recommended to drink sports drinks with added carbs and electrolytes (like Gatorade) during strenuous practices lasting 2 hours. This added fuel will give you energy during the last minutes of an intense practice session when your energy is running low. 

Soccer Nutrition Tips on School Days.

ALWAYS EAT A HEALTHY BREAKFAST AND LUNCH! 
 Student athletes who eat breakfast perform better in the classroom than those who skip breakfast.

Some healthy examples include:

• breakfast: cereal with fruit and milk; large fruit/yogurt smoothie; breakfast burrito with eggs, cheese, and ham; pancakes or waffles with fruit and turkey sausage; oatmeal with dried fruit and milk; bagel topped with PB and glass of milk.
• lunch: Make a healthy lunch at home and bring it to school- PB and jelly sandwiches, deli meat sandwiches, fruits, cheese and crackers, sports bars, trail mix, water or milk. 

AFTER-SCHOOL/PRE-PRACTICE SNACK OR MEAL.   These should be high-carb foods and low in fat so they digest quickly enough before your practice. If practice is late in the evening, then more food can be eaten so you don't get hungry during practice. Avoid fatty, greasy fast foods and junk foods because they can cause stomach aches and make you feel tired and sleepy before practices.

Pre-practice snack/meal ideas (have both food and fluids) 

• Foods: Fruit, granola bar, crackers, trail mix, pretzels, bagel with PB, sandwich, fruit smoothie
• Fluids: Water is best. 

REFUEL AND REHYDRATE IMMEDIATELY AFTER PRACTICE: 
Eating a snack with carbs and protein as soon as possible after practice (within 30 minutes) helps your muscles recover more quickly. The snack should be readily available in your soccer bag so you can eat it as soon as possible (on the drive home). Chocolate milk, sports bars, trail mix, and fruit are a great post-workout recovery snacks.

EAT A HEALTHY DINNER WITHIN 2 HOURS AFTER PRACTICE; DON'T FORGET FLUIDS TOO!  Your dinner meal will help you refuel and recover for the next day's practice or game.

Remember, the best energy booster and muscle builder for athletes is 

a healthy sports diet!

Thanksgiving Day Dieting? I say NO! Read on.......

Happy Thanksgiving everyone!

Well, if you happen to Google "Nutrition Tips for Thanksgiving" you will get over 17 million results from nutrition experts (and many non-experts) telling you to "eat this, don't eat that", "avoid dessert, have fruit instead", and it goes on and on.

What's the reality? Well, my reality is that this is one day of the entire year that I get to enjoy Nana's pumpkin pie, Auntie Becki's deviled eggs, Papa's mashed potatoes, and Mom's turkey stuffing. Am I going to avoid all of those things in order to stay on my nutritional plan? NO! So I'm certainly not going to advise anyone else to avoid their favorite Thanksgiving foods that they get to enjoy once a year.

What is the best nutrition advice for THANKSGIVING festivities?  PORTION CONTROL!
Portion control is the key to all sound nutrition plans, and it also allows you to occasionally enjoy your favorite foods, including those Thanksgiving favorites that you look forward to once a year.

Here are a few suggestions to help with Portion Control:

1. Please eat breakfast (or something healthy) before the big dinner. Many people think that if they starve themselves the entire day until the big dinner that they may be controlling their calories. The exact opposite happens! When you avoid eating until the big dinner, your brain does not have the energy to think rationally. Plus, your morning "starvation" gives you a false sense of accomplishment and a license to overeat - as soon as you see food, you may immediately take larger portions, overeat everything, and feel completely and uncomfortably stuffed after the meal. This in fact results in higher calorie intake for the day.
2. Avoid "over-snacking" on the chips, dips, and fatty snacks that may be out and about during the early festivities and football games. These extra calories will add up. If it is the Thanksgiving meal that you want to enjoy, then snack lightly. 
3. Eat slowly and wait at least 20 minutes before you go back for "seconds".  It takes our brain at least 15-20 minutes to realize that our stomach is full, so if you eat slowly and wait that amount of time, you may realize that you are already full, avoid getting "seconds", avoid overeating, and avoid excess calories.
4. Use your plate as a Potion Control tool. Enjoy a smaller portion of each of the Thanksgiving foods. If you can't fit it on your plate, then you probably should take smaller portions of your favorites. 

Also, take a nice after-dinner walk with the family, play some football, shoot some hoops, or play soccer to help burn some of those Thanksgiving calories.

I would like to wish everyone a safe, fun, and Happy Thanksgiving.
May we all be blessed with family, food, and health.

Halloween Nutrition Tips- Tricks to Avoid Over-Eating the Treats!

This is a re-post of one of my very popular seasonal blogs.  

Halloween is the official beginning of the holiday season. For those who are watching their weight or trying to follow a diet plan, this can be a VERY difficult time of year.

Here are a few "tricks" to help you avoid overeating those Halloween "treats".

1. Start at the store. Avoid buying the Halloween candy you love. For me, it is Kit Kat or Reese's PB cups, so I buy other types of candy to hand out at the door. After the big night is over, I won't have a bunch of leftover candy that I know I will eat.
2. Out of sight, out of mind. Avoid setting the big bowl of Halloween loot on the kitchen counter where you can easily walk by and eat several pieces without even realizing it. Put the candy in the pantry or cupboard, and instead put sliced fruit or veggies on the counter.
3. Help friends and coworkers too. Avoid bringing all your extra candy to your workplace. I am a big advocate of workplace wellness. They too are probably watching their weight or trying to be healthy, so no need to sabotage their efforts. If you really want to get rid of the candy, just throw it out. Yes, it may be wasteful, but it's better than you and your coworkers being "Waist-FULL". 
4. Be real. Allow yourself some treats, but do so in moderation! Make a deal with yourself about how many treats you will allow yourself each day and account for those calories in your daily calorie plan or workout schedule. 
5. If you do go overboard on Halloween treats, DO NOT beat yourself up about it! Avoid the negative thoughts about yourself. It doesn't mean that you are "weak" or "worthless".  Avoid the all-or-nothing talk, like "I should just start my diet over again after the New Year."  Try to stay on track. Just own it, move on, and stay focused one day at a time. The holidays can be a challenging 3-month period for weight loss, so weight maintenance may be a more realistic goal.
6. Use physical activity to help you through the Halloween munchies. Below are samples of some common Halloween candies and their calorie contents. As a guideline:  To "burn off" an additional 200 calories of Halloween treats you need to: walk 40 minutes, run 20 minutes, bicycle 25 minutes, or swim 25 minutes (based on a 150 lb. person). Walking the kids around the neighborhood on Halloween night is a great start!

Candy Corn, 20 pieces = 130 calories

Little Fun Size Bars of Nestle’s Crunch, Snicker's, Milky Way, Kit Kat, Hershey's chocolate, Reese's PB Cup, Butterfinger, Twix, Almond Joy, or similar = 70-100 calories each

Peanut M&M’s – 2 Fun Size Packs = 180 calories

M&M’s – 2 Fun Size Packs = 140 calories

York Peppermint Pattie – 1 pattie = 70 calories

Milk Duds – 1 treat size box = 40 calories

SweetTarts – 1 treat size pack = 50 calories

1 Tootsie Pop – 1 pop = 60 calories

1 Tootsie Roll – 1 small roll = 13 calories

Twizzlers – 1 treat size pack= 45 calories

Happy Holidays!

Athletes and Alcohol - A Bad Mix

Athletes train hard and compete in order to achieve their dreams. These dreams may be impossible to achieve if athletes choose to drink alcohol. Consuming alcoholic beverages, even days before or after an important practice or competition, can erase the beneficial effects of training and ruin their chances of achieving optimum performance.

Alcohol use is of particular concern with collegiate athletes. Shockingly, a national study of college student drinking found that student-athletes have significantly higher rates of heavy drinking than non-athletes.  "Heavy drinking" is defined as 5 or more drinks consecutively for men, 4 or more for women.

In addition to the health and safety concerns of excessive alcohol consumption,
here are the Top 10 reasons why athletes should avoid alcohol consumption:

1. Drinking alcohol after a training session or practice can negate the benefits of your hard work, because it can decrease muscle protein synthesis, impairing muscle growth and canceling out the gains from your workout.
2. Alcohol causes dehydration, many hours to days after its use. Dehydration leads to headaches, fatigue, impaired balance, and a host of other problems that significantly impair performance and recovery.
3. Alcohol use can inhibit the secretion of Human Growth Hormone, a hormone naturally produced in our body which is important in muscle growth and recovery.
4. Alcohol is a toxin, and it can disrupt normal cell function and impair the ability of muscles cells to produce ATP, the main energy molecule in our cells. This can deplete your energy significantly, resulting in loss of endurance.
5. Alcohol is high in calories, low in nutrients, and the body treats it like fat. This can lead to unwanted weight gain in the form of fat storage, which can hamper athletic performance.
6. Alcohol consumption may inhibit the absorption of some important vitamins and minerals like thiamin, zinc, folic acid, and Vitamin B12. These nutrients are extremely important for energy metabolism and new cell growth, such as muscle cells and red blood cells.  
7. Alcohol use affects and disrupts your sleep-cycle, reducing your ability to learn and retain new information, such as learning new plays, studying films, and applying strategy during games. 
8. Alcohol consumption provides only "empty calories" and may displace valuable nutrient-dense beverages important to athletes, such as milk or 100% fruit juices.
9. Heavy drinking can negatively affect brain and body activities for up to 3 full days.
10. Two consecutive nights of heavy drinking can negatively impact an athlete's body and brain for up to 5 days!!!

Is a night of drinking worth all of these negative effects on your sports performance?
For the serious athlete in training, with serious goals, a resounding "NO" should be the answer.  Enjoy the party and time with your friends, but volunteer to be the designated driver instead.  


Fuel wisely to reach your dreams. 

Healthy Half-time Fuel for the Performance Athlete

Do you compete in a high-intensity, endurance sport with minimal breaks during games? 

Do you find yourself without any opportunities to hydrate or fuel during competition? 

Do you have a hard time eating a pregame meal because of a nervous stomach or "butterflies"? 



Competing at a high-intensity for long periods of time without a break can leave you dehydrated and fatigued from low energy, especially if you do not hydrate and fuel properly before competition.



Consider this:
Three main causes of exercise fatigue and impaired sports performance are:

1. dehydration
2. reduced energy stores in muscles ("glycogen")
3. low blood sugar levels

For some sports (like soccer), the only opportunity for a break is half-time.

Rehydrating and refueling during competition (at half-time) can help keep sports performance at optimal levels and help get you through the second half of the game, especially those crucial final minutes when physical and mental fatigue can really take a toll. This is even more important if you consider those unexpected overtime periods that sometimes occur.

Halftime is a great opportunity to refuel and rehydrate. Fluids provide the much needed hydration for your body to cool itself and maintain its optimal temperature. Carbohydrate foods provide the much needed glucose (sugar) your brain and muscles use during competition.

Here are some half-time snack suggestions that provide your body with the much needed fluids and fuel (glucose) to stay strong, delay fatigue, and keep your performance high. These foods are high in water content, high in carbohydrates, and low in fat so they digest quickly.

• Sports Drinks (Gatorade) or Water
• Bananas
• Strawberries
• Grapes
• Cut-up melon
• Sliced oranges
• Apple wedges

Remember one of the most important rules of sports nutrition:
Never try anything new for the first time on GAME DAY!!!  
Try different carbohydrate foods during practice first to see if they settle well in your stomach.
Everyone is different. What works for a teammate, may not work for you.

Fuel Excellence!

Water Polo Nutrition

Water polo is one of the toughest sports. It requires many skills such as speed, endurance, strength, and power.  Proper nutrition is the key to achieving your optimum performance, both individually and as a team. Eating the right foods at the right times can:

• Allow you to train longer & with more intensity 
  
• Reduce fatigue 
• Reduce risk of injury 
• Help you recover more quickly from practices and games
• Improve your overall performance

  

Fueling Water Polo

Carbohydrates (Carbs): whole grain breads, cereals, pastas, rice, fruits, veggies, crackers, low-fat milk & yogurt.

• Carbs are the main fuel for sports, so most of your calories should come from carbs. 
• Your muscles use carbs for energy during practice and games, and carbs are also the main fuel for your brain. 
• Eating carbs before practice will help keep your energy high throughout practice and allow you to train harder. This will help improve your overall performance. 
• Carbs also “refuel” your muscles after practice and games. Refueling as soon as possible after practice increases your muscles’ energy storage (glycogen) for your next practice. Overtime, this can help you recover more quickly and make practices seem easier, allowing you to train even harder. 

Protein: fish, chicken, turkey, beef, pork, eggs, beans, soy foods, milk, cheese, yogurt.

• Protein is necessary for muscle recovery and repair after practices and games. 
• Protein is also very important for growth and development during the teen years. 
• Getting the right amounts of protein will help you stay healthy, increase muscle mass, and improve your game. 

Fluids → water, sports drinks (Gatorade), milk, 100% juice

• Fluids are very important before, during, and after training and games. Yes, even though you are in the water, you can still become very dehydrated if you don't drink fluids. 
• Dehydration can cause headaches, muscle cramps, and fatigue. This can really hurt your performance. 
• It is important to start drinking fluids at least 1 to 2 hours before practice, take quick fluid breaks every 20 minutes during practice, and continue drinking fluids after practice so you can “rehydrate” your body. 
• Water is fine during games as they are less than one hour long. 
• However, it is recommended to drink sports drinks with added carbs and electrolytes (like Gatorade) during practice, because practices are long and strenuous. This added fuel will give you energy during the last minutes of practice when your energy is running low. Water with fruit during practice can also work great, but liquid calories like Gatorade tend to digest more easily while swimming.

Tips for Fueling High School Water Polo Practice

on School Days.

ALWAYS EAT A HEALTHY BREAKFAST AND LUNCH!  How else will you survive the school day?  Student athletes who eat breakfast perform better in the classroom than those who skip breakfast.

Some healthy examples include (but not limited to):

• breakfast: cereal with fruit and milk; large fruit/yogurt smoothie; breakfast burrito with eggs, cheese, and ham; pancakes or waffles with fruit and turkey sausage; large bowl of oatmeal with dried fruit and milk; large bagel topped with PB and glass of milk.
• lunch: brown bag it! Make a healthy lunch at home and bring it to school- PB & jelly sandwiches, deli meat sandwiches, fruits, cheese and crackers, sports bars, water or Gatorade. Avoid fatty, greasy fast foods and junk foods because they can cause stomach aches and make you feel tired and sleepy before afternoon practices.

HAVE A QUICK AFTER-SCHOOL SNACK.  It should be small, high-carb food and low in fat so it digests quickly enough before your practice.**

• Pre-practice snack ideas (have both food & fluids) 
• Foods: Fruit, granola bar, crackers, or pretzels. 
• Fluids: Water, Gatorade, small low-fat, skim, or soy milk.

**You now have "Healthy Vending" machines at school, but bringing healthy fuel from home is much cheaper.   

EAT DURING STUDY HALL BEFORE THE LATER PRACTICE SESSIONS:  When study hall and later practice sessions begin, there will be a very long time between lunch and practice, so be sure to bring a "2nd lunch" to eat during study hall.                                                  

REFUEL AND REHYDRATE IMMEDIATELY AFTER PRACTICE: Eating a snack with carbs and protein as soon as possible after practice (within 30 minutes) helps your muscles recover more quickly. The snack should be readily available in your water polo bag or backpack so you can eat it as soon as possible. Chocolate milk, sports bars, and fruit are a great post-workout recovery snacks.

EAT A HEALTHY, HEARTY DINNER WITHIN 2 HOURS AFTER PRACTICE; DON'T FORGET FLUIDS TOO!  Your dinner meal will help you refuel and recover for the next day's practice.

Tips for Fueling on Tournament Days:

The best food to eat between games will be high in carbs, include a good source of protein, and be low in fat.  And, of course, don't forget fluids! 

Fatty, greasy foods should be avoided, because they take a long time to digest and may cause stomachaches and fatigue.

(i.e. NO donuts, fatty pastries, greasy fast foods, etc). 

Tournament day food ideas that parents can bring and athletes can eat between games:

-chocolate milk (low fat or soy), fruit, yogurt cups, cheese sticks, bagels and cream cheese, PB&J sandwiches, deli sandwiches like turkey or ham, sports/granola bars, trail mix, pretzels, pita chips, beef jerky, and of course water and Gatorade.

Remember, the best energy booster and muscle builder for athletes is 

a healthy sports diet. 

Go Warriors!

Who, What, When, Where, and Why? A to Z Weight-Loss Tips for Long-Term Success - Tip W

Snacking is very important for supporting a healthy lifestyle. It can keep you energized at work, in class, and give you a good boost of energy before exercise.

However, if snacking becomes out of control and unhealthy, it can do more harm than good. Excessive calorie intake from poor snack choices or snacking when not really hungry can put a huge dent in your weight loss plan.

Check your snacking habits by asking yourself the five W’s below before reaching for that snack:

Who?

Who is your snack buddy? Who is influencing your snack attacks?  Friends who want to procrastinate at work and grab a Frappucino? Are you listening to your own inner hunger cues?

What?

What types of snacks are you choosing? Vending machine? Convenience items? Processed items? Items loaded with sugar, salt and/or fat? Whole fruits and vegetables are super-energizing snacks and should be your "go to" choices. 

When?

When do you snack? When you are not very hungry but someone brings donuts to the break room at work? At night when you are bored and watching TV? When you walk in the door from a long day at work and raid the fridge because you are starving from trying to "fad diet" all day? Healthy afternoon snacks such as fruit and cheese, yogurt with nuts, or trail mix can keep you properly fueled for the rest of the work day, avoiding that "refrigeRAIDER" hunger before dinner. 

Where?

Some places trigger unhealthy snack attacks. The break room at work? Studying or working at the local coffee shop that has display cases full of baked goods? Try avoiding your trigger places whenever possible to help you stay on track. 

Why?

Stressed? Procrastinating? Distracted? Bored?  Are your kids grabbing a snack so you think you should have one too? Make sure you are actually hungry before you reach for that snack. Use The Hunger Scale to determine if you are hungry.