Month: August 2018

Food For Athletes

Posted 27 August 2018 by prehab

veggies

Knowing how to fuel your muscles properly before and after exercising is paramount when you’re active, especially if you are an athlete.  There are a lot of mixed messages out there about what you should be eating and when. The bottom line is that everyone has their own nutritional needs.  When it comes to making the right choices for our bodies, we must be willing to try new things and to cultivate a true practice of listening to how we feel after different eating choices.  Whether you are working toward muscle building, weight loss, cardiovascular health, hormone balancing, physical toning, or anything else, what you eat is truly a game-changer.

The best, universal tip for fueling and nourishing our bodies is to eat unprocessed foods and to avoid added ingredients that we don’t understand (or can’t even pronounce).  However, beyond eating fresh whole foods, we must also look at nutrient value to support an active lifestyle and to reduce inflammation. Who doesn’t want to maximize their energy?  What you put into your body is what you get to burn! With the right foods in, you’ll have an influx of energy! Some of the best pre-workout foods include: Beets, cordyceps (a type of mushroom, often available as a supplement in powder form), coconut oil, antioxidant-rich berries, quality (and organic) protein, chia seeds, spinach, and other green leafy vegetables.  Consider adding some coconut water to fuel your workouts as well for electrolytes and a great boost of quick energy. Note that for all foods, organic is better. You could still get nutrients from non-organic foods. However, our body’s natural filtration system will be working extra hard to filter out chemicals from non-organic food. These chemicals can slow us down and build up in our bodies over time.  If you’re serious about your health, start to incorporate more organic foods into your diet. Your body will thank you in the long run!

For a breakdown on the nutritional benefits of the foods listed above, check out this great article from Dr. Axe, written by Rachael Link by Clicking Here

By Caitlin Goldie, Certified Holistic Health Coach

Posted in Lifestyle,Sports Injury Prevention | Leave a reply

Hydration For Runners

Posted 9 August 2018 by prehab

water photo      1. Start Your Day With H2O 

Do you drink a big glass of filtered water every morning to start your system? If not, make that part of your morning routine. Try squeezing some fresh lemon in it to stimulate the liver and keep detoxification pathways going strong.

      2. Filter Your Water

Invest in a high quality water filter (and not the kind that just sits in your fridge). Even if the tap water in your area doesn’t make you sick, there are always many extra particles in tap water. Whether it’s residue from your piping or other bits of inevitable pollution, you don’t want to ingest it.

      3. Use A Glass Bottle

Get yourself a glass water bottle. Yes, glass. There are many glass bottles out there with rubber cases (so they don’t break). Many studies show that when we drink from plastic water bottles, especially if they’ve been in the heat, we are ingesting estrogen-mimicking components that throw off our hormonal balance.  Thiscan cause a laundry list of health complications that none of us want to face. So, to give your body a well-deserved break, drink from a glass bottle whenever you can. If you’re going on a run with a water bottle, look for metal bottles that are touted as being safe from dangerous metals. Glass is better for everyday use but, of course, can be heavy.

        4) Add In Electrolytes

Ok, now think about adding electrolytes to your water.  Sports drinks tend to be super high in sugar, so we recommend staying away. However, there are other electrolyte supplements out there! We recommend electrolyte drops that you can add to water. Also, adding some Himalayan Pink salt to a glass or two of your water each day will actually help your body retain hydration throughout the day.

         5) Listen To Your Body

The best way to determine if you are drinking enough water is to listen to your body’s natural signs.  Isyour mouth dry? Are you light-headed? Have you been sweating today? Do you have headaches? Are you having regular bowel movements? If you’re fighting some sort of infection you will also need to up your water intake.  There are lots of signs our body needs more water and we often ignorethem. If you’re training for a marathon, or upping your running routine, be aware of how much you’re sweating. If all of a sudden, you notice you’re sweating less, you could actually be dehydrated.

For more information about Hydration, specifically for runners, check out this great article by Holly Martin at:  https://draxe.com/hydration-tips-for-runners-including-race-day-prep/

By Caitlin Goldie, Certified Holistic Health Coach

Posted in Everyday Prevention,Lifestyle | Leave a reply