Archive for the ‘Sports Nutrition’ Category
Tuesday, March 27th, 2012
Children four and under should move more, sit less and avoid screens
Canada’s first-ever physical activity and sedentary behaviour guidelines for the early years released
CALGARY (ALBERTA) March 27, 2012 – Children aged four and under should move more and sit less every day as recommended by the first-ever Canadian Physical Activity and Sedentary Behaviour Guidelines for the Early Years. All children aged one to four should accumulate at least 180 minutes of physical activity throughout the day, and children under the age of one should be physically active several times daily. Parents and caregivers should also limit prolonged sitting for more than one hour at a time and excessive screen time.
The Physical Activity and Sedentary Behaviour Guidelines for the Early Years (ages 0-4 years) are Canada’s first systematic evidence-based physical activity guidelines and the world’s first standalone sedentary behaviour guidelines for this age group, which puts Canada at the forefront of the emerging body of sedentary research. They are presented by the Canadian Society for Exercise Physiology (CSEP) and ParticipACTION, with support from the Children’s Hospital of Eastern Ontario Research Institute, Healthy Active Living and Obesity Research Group (CHEO-HALO).
(more…)
Tags: andrea holwegner, children and activity, CSEP, day care nutrition, health stand nutrition consulting inc., kids, kids fitness, participaction, physical activity, registered dietitian, screen time, toddlers activity
Posted in Health Concerns, Kids Nutrition, Sports Nutrition, Weight Management | 2 Comments »
Tuesday, March 6th, 2012
After a 20-year struggle to lose weight, Marjorie was diagnosed with diabetes. Despite attending a group diabetes education session, she found it hard to put the dietary theory into practice, and so her doctor referred her for customized one-on-one advice.
Marjorie was encountering two key issues. The first was how much carbohydrate to consume at a meal without causing her blood sugars to soar. The second was how to read a label and interpret the list of numbers and words displayed on a food package.
Understanding what is relevant on a food label for your own unique nutrition needs is a key step in managing your health. But that’s hard to do, thanks to marketing messages, a long list of numbers to decipher and complex scientific words in the ingredient list.
A 2006 article published in the American Journal of Preventive Medicine by Russell Rothman and colleagues found that label reading is confusing for a large number of people. In fact, only 37 per cent of people could calculate the number of carbohydrates in a 20-ounce bottle that contained two-and-a-half servings.
To help guide you through a typical label, here are the three major parts of a food label that reveal ingredients, nutrition facts and health claims.
(more…)
Tags: andrea holwegner, diabetes, eating out, food, food ingredient list, food label, grocery shopping, health and wellness, health claims, healthy eating, label reading, nutrient claims, nutrition, nutrition facts table, registered dietitian, snacks, the chocoholic dietitian, weight loss, weight management
Posted in Calgary Herald, Health Concerns, Healthy Eating, Healthy Mindsets, Kids Nutrition, Sports Nutrition, Weight Management | 1 Comment »
Monday, June 6th, 2011
Scotiabank Calgary Marathon
By Andrea Holwegner BSc, RD “The Chocoholic Dietitian” www.healthstandnutrition.com
With race day approaching quickly, there are some important nutrition considerations to think about in the weeks and days leading up to the event.
What should I eat before race day?
Your body needs enough rest and a good amount of carbohydrates to top up your muscle glycogen (the storage form of carbohydrate) in the muscle in the days leading up to the event. Carbohydrate is the energy source for your working muscles. Getting adequate protein and a balance of vitamins and minerals will also ensure your muscles are recovering properly. Be sure to have solid recovery meals after your workouts in the weeks leading up to the race. The recovery nutrition meal is the most important meal of the day for a runner. For more information on this read the article “Recovery nutrition after training” in this section of the website.
(more…)
Tags: andrea holwegner, food, health and wellness, health stand nutrition consulting inc., healthy eating, nutrition, registered dietitian, sports nutrition, the chocoholic dietitian
Posted in Sports Nutrition | No Comments »
Monday, June 6th, 2011
Quick lunch packing ideas and eating out solutions
Scotiabank Calgary Marathon
By Andrea Holwegner BSc, RD “The Chocoholic Dietitian” www.healthstandnutrition.com
Often runners focus their attention on the meal immediately before a run or the few days leading up to a race. While this is important, prioritizing your daily meal and snack choices in the months and weeks leading up to the event is critical to optimize your running performance, recovery and ability to keep your immune system strong. Lunch is often a meal that is poorly planned for busy people and can result in quick fix meals that are not ideal to meet your nutrition needs. To structure a healthy lunch, think about planning three things. Include starches/grains with fruits and/or vegetables and a source of protein.
Here are a few lunch ideas to get you started:
(more…)
Tags: andrea holwegner, food, health and wellness, health stand nutrition consulting inc., healthy eating, lunch, nutrition, registered dietitian, sports nutrition, the chocoholic dietitian
Posted in Healthy Eating, Sports Nutrition | No Comments »
Monday, June 6th, 2011
Scotiabank Calgary Marathon
By Andrea Holwegner BSc, RD “The Chocoholic Dietitian” www.healthstandnutrition.com
Breakfast means “break the fast” and is certainly one of the most important meals of the day to elevate your energy for the day ahead. Choosing to eat a balanced breakfast is one of the most important ways to help you reduce overeating later in the day and manage a healthy weight.
(more…)
Tags: andrea holwegner, breakfast, food, health and wellness, health stand nutrition consulting inc., healthy eating, nutrition, registered dietitian, sports nutrition, the chocoholic dietitian
Posted in Healthy Eating, Sports Nutrition | No Comments »
Monday, June 6th, 2011
Scotiabank Calgary Marathon
By Andrea Holwegner BSc, RD “The Chocoholic Dietitian” www.healthstandnutrition.com
Whatever type of result you are looking for, nutrition can help you get there faster with more lasting results. In order to accomplish changes in your body composition, overall health, energy levels, and running performance, you need to exercise and eat well.
(more…)
Tags: andrea holwegner, food, health and wellness, health stand nutrition consulting inc., healthy eating, nutrition, registered dietitian, sports nutrition, the chocoholic dietitian
Posted in Sports Nutrition | No Comments »
Monday, June 6th, 2011
Scotiabank Calgary Marathon
By Andrea Holwegner BSc, RD “The Chocoholic Dietitian” www.healthstandnutrition.com
Regardless if you are headed out for a short training run, long endurance run or hitting the gym for a workout, you need to understand what to eat before training. Your pre-training nutrition is important to top up your energy for the workout ahead.
There are several important considerations for the pre-workout meal:
(more…)
Tags: andrea holwegner, food, health and wellness, health stand nutrition consulting inc., nutrition, registered dietitian, sports nutrition, the chocoholic dietitian
Posted in Sports Nutrition | No Comments »
Monday, June 6th, 2011
Scotiabank Calgary Marathon
By Andrea Holwegner BSc, RD “The Chocoholic Dietitian” www.healthstandnutrition.com
Keeping well hydrated while running and participating in other sports can help you perform at your best. Here are some of the key things you need to know to train at your best:
When you are dehydrated, you risk the following effects on sport and running performance:
- Increased perceived effort (you “feel” like your workout is difficult).
- Difficulty with mental focus, concentration and balance.
- Increase in muscle cramps.
- Impaired aerobic exercise performance.
- Slower anaerobic power.
(more…)
Tags: andrea holwegner, food, health and wellness, health stand nutrition consulting inc., healthy eating, nutrition, registered dietitian, sports nutrition, the chocoholic dietitian
Posted in Sports Nutrition | No Comments »
Monday, June 6th, 2011
For runners and fitness enthusiasts, the recovery nutrition meal after training is the most important meal of the day. What you eat after training is important to boost your immune function, refuel your body so that it will respond to the training, and give you have the necessary energy to train again soon.
Always be sure to eat enough in your recovery meal so that you are maximizing your ability to bounce back from your workout. This is especially important if you have workouts close together in time. If you are trying to lose weight, reduce calories at other times in the day but keep your recovery intake high.
The goals of your recovery nutrition meal can be explained by the following five principles:
(more…)
Tags: andrea holwegner, food, health and wellness, health stand nutrition consulting inc., healthy eating, nutrition, registered dietitian, sports nutrition, the chocoholic dietitian
Posted in Sports Nutrition | No Comments »
Monday, June 6th, 2011
Scotiabank Calgary Marathon
By Andrea Holwegner BSc, RD “The Chocoholic Dietitian” www.healthstandnutrition.com
1. Eat every 3-5 hours and avoid skipping meals.
While various books and so-called health experts have varying opinions on meal and snack timing, what you really need to do is tune in and listen to your body…it really does know best. If you listen hard, your body will give you signals of hunger every 3-5 hours. This means you will need to eat between three and six times per day. Look for signs of true biological hunger such as a dip in focus or concentration, grouchiness or the stomach rumbles.
2. Eat carbs and protein together
(more…)
Tags: andrea holwegner, food, health and wellness, health stand nutrition consulting inc., healthy eating, nutrition, registered dietitian, sports nutrition, the chocoholic dietitian
Posted in Healthy Eating, Sports Nutrition | No Comments »
CALGARY (ALBERTA) March 27, 2012 – Children aged four and under should move more and sit less every day as recommended by the first-ever Canadian Physical Activity and Sedentary Behaviour Guidelines for the Early Years. All children aged one to four should accumulate at least 180 minutes of physical activity throughout the day, and children under the age of one should be physically active several times daily. Parents and caregivers should also limit prolonged sitting for more than one hour at a time and excessive screen time.
The Physical Activity and Sedentary Behaviour Guidelines for the Early Years (ages 0-4 years) are Canada’s first systematic evidence-based physical activity guidelines and the world’s first standalone sedentary behaviour guidelines for this age group, which puts Canada at the forefront of the emerging body of sedentary research. They are presented by the Canadian Society for Exercise Physiology (CSEP) and ParticipACTION, with support from the Children’s Hospital of Eastern Ontario Research Institute, Healthy Active Living and Obesity Research Group (CHEO-HALO).
