Sport nutrition is a key to successful performance in all sports! See here how sport nutrition plays a big role in local soccer...
Tuesday, September 8, 2009
Tuesday, September 1, 2009
Back to School 2009
Start the school year off with a nutritious bang by planning healthy breakfasts and snacks. This plan will be the brainpower for successful school (and work) days.
Combine at least TWO foods for snacks, using all three marco-nutrients carbohydrate, protein and fat whenever possible. Some examples of this are: peach and plain yogurt, cheese and plums, whole grain toast with peanut butter.
Check out this link to healthy and brain power filled snacks and meals:
We often get asked "How long should I wait between meals and snacks?" Our answer is "When do you get hungry?" You will have to "tune in" to your body and listen to hear what is going on behind the scenes.
Hunger is on a scale of 0 to 5. 0 is flat out S-T-A-R-V-I-N-G. Eat the door off the fridge hungry. Where 5 is neutral, neither hungry nor full. We recommend eating around a 3. Meaning you can feel some hunger in your tummy (maybe a little grumble) but you do not have a headache, you are not grumpy, and you are not ready to eat the hair off your arm.
When we wait too long to eat, what happens? We do not make clear conscious choices about what we really want. We end up eating whatever is around (ie. MnM's on your neighbors desk, candy bars from the vending machine, handfuls of Doritos...you get the point?!), instead of what we really want. When we do not eat what we really want, we feel unsatisfied and end up eating more, reaching for satisfaction and all we end up with is FULL. Usually over the top full.
Give it a shot. Check in with your hunger levels every 2 hours or so and see where you fall on our hunger scale. You may find you need a snack at about the 2-3 hour mark. Or you may have eaten a larger meal and may not need a snack. Eating differs from day to day, this is "normal" "healthy" and "ok".
Check out www.king5.com and search for Emily Edison to hear the latest on Brain Power Breakfasts!
Eat breakfast, snack well, and enjoy!