First of all, keep in mind that working out regularly doesn't give you license to eat significantly more food! During an average, moderate-intensity workout, a woman burns approximately 350 calories. What about after burn? Doesn't your metabolism stay elevated for the next 24+ hours? One study found that women burned more calories for up to 67 hours following an intense 40-minute cardio workout. But that after burn effect added up to 50 additional calories! About as much as is in one Oreo cookie! Doesn't seem like much when you look at it that way.
The best way to balance diet and exercise is to plan your menu in advance. Have a light snack (150-200 calories) about 1 hour prior to heading to the gym or out for that run. It should be a carbohydrate-rich snack with a bit of protein. Stear clear of high fat fare or too much protein or fiber as these nutrients can delay digestion and cause abdominal cramping. Great snacks include a slice of whole-wheat bread with 1 TBS of peanut butter, a light yogurt mixed with a 1/4 cup of reduced-fat granola or 10-oz of low-fat chocolate milk. Fuel properly post-workout with a mixture of lean protein, healthy fat, whole grains and fruits/veggies, plus plenty of water. Your goal is to provide your body with glucose to replace depleted glycogen stores, antioxidants to repair muscle tissue and fluids.
Friday, May 29, 2009
Monday, February 2, 2009
Mediterranean Diet reduces Diabetes Risk
What is the Mediterranean diet? Well, it is one typically rich in pasta, bread, fruit, and vegetables, (high in fiber and low in trans fats) with moderate amounts of poultry and fish, using liberal amounts of virgin olive oil and a moderate amount of alcohol (specifically red wine). The Mediterranean diet is reputed to be among the healthiest in the world. Multiple research studies have shown that Mediterraneans suffer less heart disease than people from northern Europe.
Nutrition experts believe that the typical Mediterranean diet reduces 'bad' or saturated fat and increasing the level of natural antioxidants such as vitamins C and E, significantly reducing the risk of heart attack. A landmark research study (prospective, cohort) showed a startlingly positive, strong correlation between adherence to the Mediterranean diet and a decreased risk of developing diabetes.
This study involved over 13,000 graduates from the University of Navarra, Spain (with no history of diabetes), whose dietary habits and health were tracked over 8 years. Initially, participants completed a food frequency questionnaire designed to measure the entire diet, including questions on the use of fats and oils, cooking methods and dietary supplements.
Every two years participants were sent follow-up questionnaires on diet, lifestyle, risk factors, and medical conditions. During the follow-up period the researchers from the University of Navarra found that participants who stuck closely to the diet had a lower risk of diabetes. A high adherence to the diet was associated with an 83%relative reduction in the risk of developing diabetes.
Adherence measures how closely the particpant followed the dietary guidelines using a numerical scale. On a ten-point scale (0-2 for low, 3-6 for medium and 7-9 for high Mediterranean diet adherence) researchers discovered that each 2 point increase on the adherence scale had a corresponding 35% reduction in diabetes risk! Benefits from consuming a diet rich in plant foods (including fat) and low in processed foods? Who would've thought!
Nutrition experts believe that the typical Mediterranean diet reduces 'bad' or saturated fat and increasing the level of natural antioxidants such as vitamins C and E, significantly reducing the risk of heart attack. A landmark research study (prospective, cohort) showed a startlingly positive, strong correlation between adherence to the Mediterranean diet and a decreased risk of developing diabetes.
This study involved over 13,000 graduates from the University of Navarra, Spain (with no history of diabetes), whose dietary habits and health were tracked over 8 years. Initially, participants completed a food frequency questionnaire designed to measure the entire diet, including questions on the use of fats and oils, cooking methods and dietary supplements.
Every two years participants were sent follow-up questionnaires on diet, lifestyle, risk factors, and medical conditions. During the follow-up period the researchers from the University of Navarra found that participants who stuck closely to the diet had a lower risk of diabetes. A high adherence to the diet was associated with an 83%relative reduction in the risk of developing diabetes.
Adherence measures how closely the particpant followed the dietary guidelines using a numerical scale. On a ten-point scale (0-2 for low, 3-6 for medium and 7-9 for high Mediterranean diet adherence) researchers discovered that each 2 point increase on the adherence scale had a corresponding 35% reduction in diabetes risk! Benefits from consuming a diet rich in plant foods (including fat) and low in processed foods? Who would've thought!
Fiber versus Fiber?
There are two primary types of dietary fiber: soluble and insoluble. Soluble fibers are the fibers that bind dietary cholesterol and carry it out of the body as well as help to stabilize blood sugar by slowing the release of sugar into your bloodstream. Soluble fiber-rich foods include oatmeal, oat bran, flaxseeds, beans, strawberries, psyllium seed and fruit pectin (citrus fruits, apples).
Insoluble fibers provide roughage that speeds the elimination of feces, decreasing the time that the body is exposed to harmful substances. Normal transit time is health-promoting because environmental and dietary toxins have less time to come in contact with the colon lining and therefore have less of a chance to be reabsorbed into your blood stream. Insoluble fiber is found in wheat bran, whole grain products, brown rice, nuts and in cellulose's from vegetables and fruits.
Therefore, a fiber-rich diet (> 25 grams) can help prevent constipation, and may decrease the risk of developing diseases of the colon, including colon cancer. Dietary fiber may also help protect against diabetes, heart disease and high blood pressure.
Insoluble fibers provide roughage that speeds the elimination of feces, decreasing the time that the body is exposed to harmful substances. Normal transit time is health-promoting because environmental and dietary toxins have less time to come in contact with the colon lining and therefore have less of a chance to be reabsorbed into your blood stream. Insoluble fiber is found in wheat bran, whole grain products, brown rice, nuts and in cellulose's from vegetables and fruits.
Therefore, a fiber-rich diet (> 25 grams) can help prevent constipation, and may decrease the risk of developing diseases of the colon, including colon cancer. Dietary fiber may also help protect against diabetes, heart disease and high blood pressure.
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