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Nutrition<br />
IN THE LOOP<br />
WARRIOR OR<br />
WEAKLING?<br />
Spring weekends bring out the athlete in all of us.<br />
But does Monday morning find you the weekend<br />
weakling? Weekend workouts are good for your<br />
health and enjoyment — when you do them<br />
wisely. But if you find yourself spending all week<br />
making up for the weekend, maybe you need<br />
some nutritional and physical training.<br />
FOR MORE ENERGY<br />
Load up on low-fat, high carbohydrate<br />
foods — about 60 percent of your calories<br />
— to keep you moving.<br />
• Non-fat yogurt<br />
• cereal, fruit and milk<br />
• pasta or soup with a whole-grain bagel<br />
• whole-grain muffins and skim milk<br />
FOR MORE FLUIDS<br />
Stay hydrated before and after your<br />
workouts with these tips:<br />
• 2 HOURS BEFORE: Drink 2 cups of fluid<br />
• 10–15 MINS. BEFORE:<br />
Drink 2.5 cups of fluid<br />
• EVERY 15 MINS. AFTER:<br />
Drink .5 cups of fluid<br />
EGG-CELLANT CHOLESTEROL<br />
Eggs have been known for containing high<br />
amounts of cholesterol, but some new research<br />
on that topic should make you egg-cited.<br />
According to he U.S. Department of Agriculture,<br />
a large egg today only has 185 milligrams of<br />
cholesterol, down from the 215 milligrams<br />
an egg contained 10 years ago. An egg today<br />
also has 41 international units of vitamin D,<br />
much higher than the 25 international units<br />
measured years ago. Researchers believe the<br />
changes are probably due to changes in the<br />
hen’s diets or the way they are bred. Eggs<br />
have gotten healthier all around, so enjoy<br />
your omelet guilt free.<br />
Source: U.S. Dept. of Agriculture<br />
fifty<br />
GRAMS<br />
HYPERACTIVE<br />
FOOD COLORING<br />
Have a hyperactive child? Artificial food<br />
coloring may be to blame. Several studies<br />
have shown that food coloring has a<br />
connection to hyperactivity in children. The<br />
results are enough to raise concern since<br />
food coloring is used in a variety of foods in<br />
order to make them appear more appetizing.<br />
However, because of the many studies that<br />
show no connection, the FDA voted down<br />
the proposal to have food coloring warnings<br />
listed on some foods. Source: fda.gov<br />
ONE WORD SOLUTION<br />
Fat-free<br />
Fat free doesn’t equal calorie free. The term<br />
means that in a set portion, the amount<br />
of fat is so low, you don’t have to worry<br />
about it. However, this doesn’t include any<br />
requirements for calories. A food that is fat<br />
free could still contain carbohydrates or<br />
protein, making it a source of calories.<br />
OF SUGAR IN THE<br />
AVERAGE 16-OZ ENERGY DRINK<br />
OR SWEETENED TEA. THAT’S<br />
OVER THREE TABLESPOONS.<br />
A 12-OZ CAN OF SODA<br />
CONTAINS 35 GRAMS.<br />
Source: webmd.com<br />
TAKE NOTE OF<br />
Food Focus<br />
Dinner entertainment<br />
— music, TV, even<br />
conversations<br />
— could all<br />
bring unhealthy<br />
distractions.<br />
According to<br />
research, distractions<br />
during meals may<br />
lead you to eat more<br />
than you usually<br />
would. One study<br />
found that women<br />
who listened to a<br />
story while eating ate<br />
a significantly higher<br />
amount of calories<br />
than when they were<br />
focused on eating. So<br />
to limit your caloric<br />
intake, put down the<br />
remote control, take<br />
a seat at the dinner<br />
table for a change<br />
and enjoy a peaceful<br />
meal.<br />
72 HEALTHY MAGAZINE <strong>2018</strong> <strong>Healthy</strong>-<strong>Magazine</strong>s.com
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