Knowing Nutrition

Posts tagged Nutrition

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First day of p90x abs, and chest & back

Tracked a Workout for 1,060 pts 26 Sep, 2012

  • Seated Leg Extension Crunch:
    • 25 reps (+8 pts)
  • Bicycle (abs):
    • 50 reps (+26 pts)
  • Seated Knee Hug Crunch:
    • 25 reps (+9 pts)
  • Wide Leg Sit-Up:
    • 25 reps (+17 pts)
  • Russian Twist:
    • 50 reps (+32 pts)
  • Reverse Crunch:
    • 25 reps (+42 pts)
  • Pulse Up - Legs Straight:
    • 25 reps (+13 pts)
  • Jack Knife Sit-Up:
    • 25 reps (+26 pts)
  • Scissors with Hold (Beach Scissors):
    • 25 reps (+26 pts)
  • Oblique V-Ups:
    • 50 reps (+65 pts)
  • Leg Climb Crunch:
    • 24 reps (+12 pts)
  • Push-Up:
    • 15 reps (+29 pts)
    • 15 reps (+29 pts)
    • 5 feet the rest knees
  • Wide-Grip Pull-Up:
    • 10 reps (+56 pts)
    • 10 reps (+56 pts)
  • Close Grip Push-Up:
    • 10 reps (+20 pts)
    • 10 reps (+20 pts)
  • Chin-Up:
    • 10 reps (+54 pts)
    • 10 reps (+54 pts)
  • Wide Arm Push-Up:
    • 15 reps (+29 pts)
    • 10 reps (+19 pts)
  • Close Grip Pull-Up:
    • 10 reps (+51 pts)
    • 10 reps (+51 pts)
  • Stability Ball Push-Up:
    • 10 reps (+20 pts)
    • 10 reps (+20 pts)
  • Bent Over Two-Dumbbell Row With Palms In:
    • 4 kg x 15 reps (+34 pts)
    • 2.5 kg x 15 reps (+33 pts)
    • 4 kg x 15 reps (+34 pts)
    • 2.5 kg x 15 reps (+33 pts)
  • Diamond Push-Up:
    • 10 reps (+19 pts)
    • 10 reps (+19 pts)
  • One-Arm Dumbbell Row:
    • 4 kg x 15 reps (+43 pts)
    • 4 kg x 15 reps (+43 pts)
  • Divebomber Push-Up:
    • 5 reps (+9 pts)
    • 5 reps (+9 pts)

Filed under p90x fitocracy Nutrition nutritionist fitness fitspo

2 notes

Three recent studies show even more evidence for the benefits of green tea!

The first study found that average visceral fat (the fat that surrounds internal organs) area, body weight, and body fat were reduced significantly by catechin-enriched green tea treatment. Here it is!

The second study shows that catechins (the antioxidants found in green tea) significantly decrease the amount of LDL cholesterol over 2 months in post-menopausal women…find the article here.

The third showed that the combination of green tea and Tai Chi exercise increased bone formation biomarkers and improved bone turnover rate, therefore having a benefit on bone health. Check it out.

SO DRINK UP!

Filed under green tea health healthy living osteoporosis cholesterol fat loss Nutrition nutritionist

20 notes

drjayweber:

How Much to Drink During a Marathon
Two newly released studies show that a  worrying large percentage of distance runners may not know how to drink.
Some  runners may be drinking too much water or other fluids. Others may be  taking in too little. And a disconcerting majority don’t seem to be  concerned about whether they are drinking a safe amount at all,  according to the new reports. 
Attitudes  and expert guidelines about how much fluid people should drink during  prolonged endurance events have changed drastically in the past 15  years. A 1996 Position Stand from the American College of Sports  Medicine concluded that “athletes should start drinking early and at  regular intervals in an attempt to consume fluids at a rate sufficient  to replace all the water lost through sweating (i.e., body weight loss),  or consume the maximal amount that can be tolerated.” Many of us who  ran a marathon in the 1990s were cautioned to “stay ahead” of our  thirst, with the warning that by the time we felt thirsty, we would be  clinically dehydrated. (Formal definitions of dehydration vary, but most  experts agree that losing more than 3 percent of your body weight can  be considered dehydration.)
But in the past few years, several marathoners died as a result of  drinking too much, a dangerous condition called hyponatremia, or water  intoxication. Before then, hyponatremia, marked by low blood sodium  levels, had been unheard of in marathon fields. Twenty years ago, a  typical marathon racer strode fast and drank little. But as the event  gained popularity, finishing times rose. Slower runners generally sweat  less, and many have been told to drink copiously. If you ingest more  fluid than you lose through sweating or urination, however, you dilute  your blood’s sodium levels. Osmosis then draws water from the blood into  body cells to equalize sodium levels, and those cells swell. If the  cellular bloating occurs in the brain, it can be fatal.
Most  experts have now begun advising marathon runners to drink less. They’ve  focused on marathoners because hyponatremia is uncommon in events that  last less than four hours or so (at least for middle-of-the-pack and  slower competitors). Recent guidelines from the International Marathon  Medical Directors Association explicitly say to drink only when you’re  thirsty.  Read More
Dr. Jay’s Note:  Looks as if, just like carbs, loading up on fluids for a few days prior to an endurance event does not carry with it all of the benefits that we once thought. Listen to your body & stick to drinking pure water when thirsty. Sports drinks, artificially flavored & sweetened beverages, energy drinks & enhanced/smarter waters should always be avoided.
Also, if your urine is not consistently clear, you need to drink more purified water.

drjayweber:

How Much to Drink During a Marathon

Two newly released studies show that a worrying large percentage of distance runners may not know how to drink.

Some runners may be drinking too much water or other fluids. Others may be taking in too little. And a disconcerting majority don’t seem to be concerned about whether they are drinking a safe amount at all, according to the new reports. 

Attitudes and expert guidelines about how much fluid people should drink during prolonged endurance events have changed drastically in the past 15 years. A 1996 Position Stand from the American College of Sports Medicine concluded that “athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e., body weight loss), or consume the maximal amount that can be tolerated.” Many of us who ran a marathon in the 1990s were cautioned to “stay ahead” of our thirst, with the warning that by the time we felt thirsty, we would be clinically dehydrated. (Formal definitions of dehydration vary, but most experts agree that losing more than 3 percent of your body weight can be considered dehydration.)

But in the past few years, several marathoners died as a result of drinking too much, a dangerous condition called hyponatremia, or water intoxication. Before then, hyponatremia, marked by low blood sodium levels, had been unheard of in marathon fields. Twenty years ago, a typical marathon racer strode fast and drank little. But as the event gained popularity, finishing times rose. Slower runners generally sweat less, and many have been told to drink copiously. If you ingest more fluid than you lose through sweating or urination, however, you dilute your blood’s sodium levels. Osmosis then draws water from the blood into body cells to equalize sodium levels, and those cells swell. If the cellular bloating occurs in the brain, it can be fatal.

Most experts have now begun advising marathon runners to drink less. They’ve focused on marathoners because hyponatremia is uncommon in events that last less than four hours or so (at least for middle-of-the-pack and slower competitors). Recent guidelines from the International Marathon Medical Directors Association explicitly say to drink only when you’re thirsty.  Read More

Dr. Jay’s Note:  Looks as if, just like carbs, loading up on fluids for a few days prior to an endurance event does not carry with it all of the benefits that we once thought. Listen to your body & stick to drinking pure water when thirsty. Sports drinks, artificially flavored & sweetened beverages, energy drinks & enhanced/smarter waters should always be avoided.

Also, if your urine is not consistently clear, you need to drink more purified water.

Filed under marathon Nutrition hydration

74 notes

drjayweber:

Green tea may slow down weight gain and serve as another tool in the  fight against obesity, according to Penn State food scientists.
Obese mice that were fed a compound found in green tea along with a  high-fat diet gained weight significantly more slowly than a control  group of mice that did not receive the green tea supplement, said Joshua  Lambert, assistant professor of food science in agricultural sciences.
“In this experiment, we see the rate of body weight gain slows down,” said Lambert.  Read More
Dr. Jay’s Note:  More research showing the health benefits of drinking green tea. If you have not added a least one cup of green tea to your daily routine, What are you waiting for??

drjayweber:

Green tea may slow down weight gain and serve as another tool in the fight against obesity, according to Penn State food scientists.

Obese mice that were fed a compound found in green tea along with a high-fat diet gained weight significantly more slowly than a control group of mice that did not receive the green tea supplement, said Joshua Lambert, assistant professor of food science in agricultural sciences.

“In this experiment, we see the rate of body weight gain slows down,” said Lambert.  Read More

Dr. Jay’s Note:  More research showing the health benefits of drinking green tea. If you have not added a least one cup of green tea to your daily routine, What are you waiting for??

Filed under wellness health holistic living Nutrition food inner peace