Sports and Health

Whole Grains and Fiber

noreply@blogger.com (Richard Dole) — Mon, 29 Sep 2008 06:03:00 +0000

In the grocery store many boxes and packages now display "whole-grains" in large, eye catching print. So why are whole-grains so important to your diet and why should you eat them?
Whole-grains are processed through a process called refining;therefore, the bran and germ is still attached. White flour and white rice have had these two pieces removed. Bran and germ hold important nutrients. Although nutrients are added back into white flour and white rice,they do not have the same quality of nutrition as whole-grains.
Whole-grain have good nutrients such as, B vitamins, iron, selenium, potassium, magnesium, and antioxidants. Certain whole wheat products may hold large amounts of fiber. Fiber, usually located in the bran, helps to control hunger, lower cholesterol and maintain digestive health.
Experts recommend the consumption 20-30 grams of fiber per day but most Americans only consume half that amount. Experts recommend you replace 1/2 the grains you eat with whole-grain to fix the problem. Wheat and oats are good alternatives but can also try quinoa, bulgur, and barley.
There are numerous others ways to improve your fiber intake. Eat high-fiber cereal in the morning (In today's market there are more options besides just bran cereals.). Make your next sandwich using whole-grain bread. For burritos ans wraps use whole-wheat tortillas with a side of brown rice. Try whole-wheat pasta; if you don't like the texture, mix whole-wheat pasta with regular. For a quick snack, make yourself a whole-wheat bagel topped with peanut butter. If you like to eat yogurt for snake, add some granola. For your home-cooked meals, exchange half the white flour from the recipe with whole-wheat flour.
It's now easier than ever to put more fiber in your diet. Just a few changes to your life can help you become a healthier person.
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Family Dinner

noreply@blogger.com (Richard Dole) — Mon, 22 Sep 2008 02:22:00 +0000

Eating around a table use to be normal in families, people use to have conversations about how their day went. In today's society more and more people are getting rid of the idea of a dinner table. Some families don’'t even eat at the same time. Every member of the family creates their own meal and eats it wherever they feel.

Eating together needs to be part of a schedule, it helps keep the family together. Studies have shown eating around the table actually benefits the kids. Children who eat at the table do better in school, have fewer behavioral problems, are less likely to take drugs or drink, often enjoy being able to talk to adults, get to understand the family along with the traditions, and help to create traditions centered around meals.

Often meals eaten around the table are higher in nutrition. Clean up after the meal is also faster because everything is together at one time. Meals actually cost less per serving because it's made in family portions.

Family members who are always busy get to spend time with their family because they take time out to share the meal. Family dinners should be scheduled as a priority in everyone’s calendar. Dinner together doesn't have to take place every night. Try scheduling dinner at least 4 times a week. Plan and shop for the meals as a family. Decide when each meal will be served. Children should be allowed to choose how much they want on their plates. They know how hungry they are. Even if the meal is cooked quickly take your time at the table try sitting there for at least 30 minutes. Turn off all televisions and phones so there is nothing to distract from family time. Don't scold or criticize at the table because it will make dinner more of a chore than a choice. If your family is stuck on what to talk about try asking for one "high" and one "low" from everyone's day.

Children constantly face pressure. It may be something at school church, or an after-school activity. You should be there when they need help otherwise they will turn to alternatives to "help" solve their problem. This is the first step to being a better parent. It doesn’t cost a lot of money or require anything special. All your family wants is a little more of your time.

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Want Your Kid's to Succeed in Life? Eat Breakfast

noreply@blogger.com (Richard Dole) — Mon, 15 Sep 2008 06:19:00 +0000

Do you want to boost your kid's brain power? Give them steady energy? Improve their behavior? It's simple. All you have to do is feed them breakfast!
Children who have breakfast in the morning are absent from school less often than kids who skip breakfast. Breakfast supplies much needed energy. It also reduces the amount of aggressive behavior your child exhibits. Children who eat breakfast often have a better attitude towards school, which may help to get them out of the house in the morning. Test scores and grades improve significantly. The child ca pay more attention to the board because they don't have to listen to their grumbling stomachs. Children who eat breakfast receive more fiber, vitamin C, calcium, and folic acid in their diets. These nutrients are extremely important because they cannot be made up in other meals during the day. Eating Breakfast also improves weight management for the rest of you child's life.
Put breakfast in your routine. Set your alarm a few minutes earlier so there is time for breakfast. To save time, set out clothes and prepare backpacks the night before. Don't allow your child to play video games, go on the computer, or watch TV before school. Try foods that can be ready quickly such as fresh or canned fruit, milk, yogurt, string cheese, hard-boild eggs, whole-grain cereal, or instant oatmeal. If your child does not have a big appetite try breakfast bars. Children pay close attention to their parents. If you don't eat in the morning they won't want to either. Add breakfast to your morning routine. To help make mornings swifter try making a weekly breakfast menu and make sure the foods are within easy reach for the mornings your running late.
Try building breakfasts full of protein and good carbohydrates. Try whole-grain instead of sugar covered anything. In the morning avoid breakfast pastries, sugary cereals, donuts, soda,chips, and fruit drinks by themselves. These types of food can mess with your child's blood pressure. Try feeding kids whole-grain toast, english muffins, waffles topped with peanut butter, breakfast burritos, tacos, or pita pockets stuffed with scrambled eggs and salsa. You can also try whole-grain cereals with nuts and berries, or yogurt topped with granola and fresh or dried fruit.
Make sure your child gets plenty of good fats. Scientists say the brain is composed of 60% fat; therefore, fat is essential for healthy brain growth and performance. DHA is extremely important especially in younger children. Up to 93% of the omega-3 fats in a child's brain consist of DHA. DHA is the part of the brain that does complex thinking. It is also important for nerve cells in your child's eyes ergo it affects your child's vision. Foods that naturally contain DHA include: mackerel, herring, salmon, tuna, sardines, and algae. Although these are probably not on your child's list of favorite foods, your child needs DHA. Small amounts can be found in flaxseed and walnuts but these do not do much to support your child. How much DHA does your child need? According to the National Institutes of Health, children should consume 150 milligrams of DHA per day but most children only receive 20 mg. Concerned parents should ask their family pediatrician about supplements to bridge the nutritional gap.
Make sure to feed your kids healthy snacks and meals during the day too. Their test scores and grades will improve in no time.
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Tips for Sleeping

noreply@blogger.com (Richard Dole) — Mon, 08 Sep 2008 05:19:00 +0000

Do you have a hard time concentration? Are you grouchy or anxious in the morning? Although there symptoms can be connected to numerous maladies but most likely you are suffering from sleep deprivation. Other signs of sleep deprivation include having a hard time walking in the morning, falling asleep as soon as or very shortly after your head hits the pillow, having difficulty with memory, falling asleep during work, feeling moody, irritable, depressed or anxious.

Lack of sleep affects your body. Your production of protein is harmed. Protein helps cell growth which repairs damage done by ultraviolet rays. Less hormones are released during sleep which effects growth, energy, and the proper control of metabolic and endocrine functions.

There are a few tips to help cure sleep deprivation. Avoid naps. Although they may make you feel better during the day, naps can disrupt your internal clock and make it harder to sleep at night. Develop a bedtime schedule. Before going to bed try doing some relaxing rituals such as taking a bath. Make sure to go to bed and wake up at the same time each day. Your mind will soon learn to be ready for bed when you are. Make sure to give yourself at least 15 minutes to fall asleep. If you wake up at night and cannot fall back asleep go into another room and do something relaxing for a while until you feel ready to sleep. Don't do something that stimulates your mind before sleep. Watching TV or doing work will wake your mind up. Exercise improves your sleep but you should exercise in the morning and never later than 3 hours before sleeping. Try spending time in the sun. Sun exposure creates hormones that help you sleep. Don't drink caffeine or alcohol before going to bed. Alcohol may help you to fall asleep but it will wake you up in the middle of the night when you receive your withdrawal from it. Do not eat meals right before bed. Eat at least two hours before sleeping.

These tips are designed to give a better nights sleep. Adults typically require 7 to 8 hours of sleep but some people may be able to function on less. If you feel refreshed and don't feel sleepy then you are getting the needed amount of sleep.

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Organic: Is it Good or Bad

noreply@blogger.com (Richard Dole) — Mon, 01 Sep 2008 04:07:00 +0000

Organic Farming was created as a way to preserve a crop's life cycle. In conventional farming the farmers apply chemicals to promote plant growth, spray insecticides to reduce pests and disease and use herbicides to manage the weeds. On the other side of the spectrum organic farming is all natural. Farming use natural fertilizers like manure and compost to feed plants, they use beneficial insects and birds, reproductive disruption or traps to reduce pests, and they rotate crops, turn the soil, hand pick weeds or put down mulch to prevent pesky weeds.

So, why should we eat organic? According to a report by "The Organic Center" organic fruits and vegetables deliver more nutrients per average serving than conventional crops. They contain more protective phytonutrients such as poly phenols and antioxidants pigments. The pesticides that are on most conventional crops linger on the produce in the market but they too small to cause known health problems, yet the effects over extended periods of time have not been studied. Children, infants, pregnant woman, and elderly people may be more vulnerable to these pesticides.

If you're "going green" organic foods can greatly decrease your carbon footprint. Organic farming is both environmentally friendly (reduces the amount of water and soil needed) and it reduces the pollution put into the atmosphere (most pollution that comes from farming comes from the pesticides). Because most organic foods are grown locally, there is less pollution from transport trains and trucks.

Many people complain about the cost of organic foods but in reality there is more work that goes into the food. The growing process is mostly done by hand which means there needs to be more workers ergo higher prices. To keep from damaging you checkbook buy crops when they are in season and try comparison shopping. Organic foods that are in season will have the most nutrients and be of the highest quality. When crops are in season try freezing the extras to that you can enjoy your favorite fruits and veggies all year long.

Make sure to get what you want when you are shopping. Products that are certified as at least 95% organic may display the USDA green and white organic seal. When a product says it is 100% organic there is no synthetic ingredients in it. If something says it is "made with organic ingredients" it has at least 70% organic ingredients and will never have the USDA seal. If the food contains less than 70% organic ingredients it cannot say the word organic on it. Products that have natural ingredients are not the same as products with organic ingredients. Natural means that they were processed not grown with the least amount of chemicals possible.

Remember to always wash your produce before consumption and enjoy your fruits and vegetables.

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Improving Health with Functional Foods

noreply@blogger.com (Richard Dole) — Mon, 25 Aug 2008 04:06:00 +0000

Functional foods have unique elements that improve the natural health functioning in your body. You may already eat functional foods if you spread cholesterol reducing margarine on your toast, drink calcium-fortified orange juice, scramble DHA-enhanced eggs, eat cold-water fish, eat whole fruit, or eat vegetables.

Mom use to always say, “An apple a day keeps the doctor away”. She may not have known about functional food but she was headed down the right path.

Natural occurring Functional Foods are separated into: carotenoids, fatty acids, flavonoids, probiotics, phytoestrogens, and soy protein.

Carotenoids: Carrots, pumpkin, and sweet potato all neutralize free radicals that attack cells, and boosts antioxidant defenses. Spinach, kale, collards and eggs it is believed contribute to healthy eyes. Tomatoes, watermelon, and pink grapefruit may help with maintaining a healthy prostate.

Fatty Acids: Walnuts, flaxseed, salmon, tuna, anchovies, and mackerel may help keep the heart, brain and eyes healthy.

Flavonoids: Green tea, chocolate, apples, grapes and onions may keep your heart healthy while it boosts your antioxidant defenses.

Probiotics: Some yogurts and other cultured dairy products may improve your healthy gut and your immune system

Phytoestrogens: Soy beans and soy based foods may help keep bones healthy and may contribute to a healthy menopause.

Soy Protein: soy beans and soy based food may reduce the risk of coronary heart disease.

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Food and Your Mood

noreply@blogger.com (Richard Dole) — Mon, 18 Aug 2008 04:38:00 +0000

When you are stressed you usually go after sweets, right? It’s obvious that your mood controls what food you eat but did you know that the food you eat can also change you mood?

Neurotransmitters (Nurr-oh-trans-mitters) in your brain help control your mood. Food intake helps to determine which neurotransmitters are made. So if you eat certain foods your brain may make more of one type of neurotransmitter which will definitely affect your mood. Proteins, carbohydrates vitamins and minerals all help to control neurotransmitter productions.

If you’re feeling down eat a small amount of carbs: whole-grain cereal, whole-wheat pasta, yogurt with fruit. This will create a relaxed and calm feeling by creating serotonin (Ser-oh-tone-in). Other things that may help to eat are salmon, tuna, sardines, anchovies, walnuts and flaxseed. Need help relaxing or sleeping while getting rid of cravings? Eat some brown rice, plain oatmeal, whole grain cereals or fresh fruit these also create serotonin.

Need energy? If you have an exam or interview coming up eat lean protein with healthy carbs so you can create dopamine (Dope-a-mean) and norepinephrine (Nor-eppa-niff-rinn). Lean protein consists of: Meat, low-fat dairy, and eggs. When feeling like you need some extra energy or are feeling stressed do not eat junk food! Although they will make you feel better, when the energy from the sugar drops you will be right back where you started. Instead of the usual coffee and donut for breakfast have oatmeal topped with berries and a hardboiled egg. For lunch forget the fast food that you went out to get and instead pack a turkey sandwich on whole-wheat bread with some vegetables on the side. For dinner throw out the frozen fish nuggets and tater tots and treat yourself to Grilled Salmon, broccoli, brown rice, and a green salad. In the evening, try not to drink a lot of alcohol. Although alcohol may help prevent heart disease (1 glass for women and 2 for men), it can also lead to weight gain, difficulty sleeping and decreased concentration

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Getting Fit For Summer

noreply@blogger.com (Richard Dole) — Mon, 11 Aug 2008 06:23:00 +0000

Getting in shape for summer is easy. You can get your routine going and tan your legs, arms, and stomach. Follow your diet and discuss our fitness routines with your doctor.

The first part is interval training: this is one of the best ways to burn fat. If you are a beginner try walking at a moderate pace for 2 minutes then walk/run at a faster pace for 1 minute then switch back to the moderate walking pace. You can do the same exercise with a step machine by increasing the resistance. As you improve switch the speeds so that you are working hard for 2 minutes and easy for one. This exercise should be done 3 days a week, 30 minutes each time.

Tone and sculpting gives you a great looking body and boosts metabolism. This routine should be done 2 days a week for 20 minutes each session. Target the large muscle groups (chest, thighs, back, and buttocks) while alternating exercises to include the small muscles (shoulders, arms, and abdominals). Try doing ab-crunches, biceps curls, triceps extensions, and shoulder presses one day and bent-over rows, squats, lunges, and push-ups the next. Do approximately 8-12 repetitions for each activity. The weights should be heavy enough that muscles are fatigued by the last repetition.

It is important to stay flexible to avoid injury. Try stretching everyday, if that isn’t possible stretch at least 3 times a week. Before stretching warm-up your muscles (this can be accomplished by a 5 minute walk). Ease into stretching by holding for ten seconds and try to work up to 90 seconds. Do not bounce while stretching! Exhale while you stretch.

After a month of working the results will shock you. You will see the difference in muscle tone, energy levels, and weight loss. You may even gain enough confidence to try on some of your old close that were a little tight last time!

Staying Young While in the Sun

noreply@blogger.com (Richard Dole) — Mon, 04 Aug 2008 05:06:00 +0000

Everyone desires beautiful skin when they get older; nobody wants to have wrinkles. Protecting your skin must take place from the early stages of life. Younger people don’t think of putting on sunscreen as a way to preserve their skin but as a hassle. It seems ridiculous to have to apply sunscreen for basic outdoor activities. Sunscreen can help preserve younger skin but there are other ways to make your skin glamorous.

Before heading outdoors, always put at least SPF 30 sun block on and wait 20 minutes so that the sunscreen can react with your skin’s oils. This prevents UVB rays from reaching the skin. UVB rays burn and age skin. UV protected sunglasses are also essential. Protecting your eyes will prevent serious eye problems that may surface later in life. The type of clothing worn outside can reduce the sun’s effects on the skin. Long-sleeved shirts and wide-brimmed hats will reduce the amount of the sun’s rays beating down on the body. The time of the day is also important to staying young. In the hours between 10am and 4pm the sun’s rays are the harshest so try to avoid being outside for any lengthy period of time. It is also important to protect your skin in all types of weather. On a cloudy day 80% of the sun’s rays can bleed through the clouds.

Nutrition also keeps the skin glowing. There are a wide range of vitamins and minerals that can help keep your skin beautiful. Antioxidants such as beta carotene, vitamin E, and vitamin C are great at helping keeping healthy skin.

Make sure to protect your skin over summer. You will be looking younger and more radiant everyday!

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Surviving Allergies

noreply@blogger.com (Richard Dole) — Mon, 28 Jul 2008 03:29:00 +0000

As the plants bloom allergy season begins again; 22 million Americans flock to doctors and drugstores to get relief. Relief comes in only a few forms each one with a cost. Who really wants to be drowsy all day?

For many people the way to get allergy relief is natural alternatives. It is believed that herbs, food, and phytonutrients will eventually cure allergies plus all-natural treatments are often less expensive and they work! Vitamin C, stinging nettles, and quercetin often found in apples, grapes, onions, and green tea have been shown to have antihistamine activity. Spicy food can also help with allergies because they thin mucous secretions which help to clear nasal passages. The best spices to try are cayenne pepper, hot ginger, fenugreek, onion, and garlic.

Reducing allergens help with allergies. When outdoors, wear glasses (sunglass/prescription); this will reduce the amount of pollen around the eyes. After coming back indoors wash hands to remove clinging pollen then, when possible, take a shower because pollen will linger on hair and clothes. Keeping the house clean will also help. Try cleaning with a damp rag or mop instead of dry dusting or sweeping. Vacuuming rugs and carpet frequently also reduces allergens. Air filters, especially HEPA filters reduce allergens in the air. Keep drying laundry inside to prevent pollen from setting on them. Don’t over water your indoor plants! The extra water creates a place for mold growth which can cause allergies.

Before making outdoor plans check your calendar! Pollen seasons are predictable so if you know what you react to see when the season starts and plan accordingly. Check the weather and allergy forecast. Pollen count is the highest on warm breezy mornings and cool, rainy days. If the pollen count is high try avoiding exercising outdoors or try less intense activities. If you are going out-of-town make sure to check the allergy forecast of your destination. Before starting your journey, turn the air conditioner on and open windows for 10 minutes. This removes dust mites from within the system. While driving keep the windows closed and use the air conditioner to circulate clean air. Before turning off the car, turn off the air conditioner and allow the blower to continue for a short time; this dries the vents and prevents moisture collection.

Before making any plans for the summer talk to your doctor about when to take your medicine. For some people taking it at night will help in the morning. Make sure that you keep treatments with you whenever you travel.

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Vitamin D the “Sunshine Vitamin”

noreply@blogger.com (Richard Dole) — Mon, 21 Jul 2008 04:51:00 +0000

Summer has come Family picnics, sports and an assortment of outdoor activities is picking up. The more time spent outdoors the more Vitamin D your body creates. As ultraviolet rays hit the skin the body produces vitamin D. D is important for people of all ages because it helps with bone health; many foods don’t have the needed amount in them. Are we getting enough vitamin D and if not how do we get more?

Sunscreen is a good to use when going outside for any activity but it blocks ultraviolet rays, therefore, less Vitamin D is produced. People who use sunscreen are not the only ones in danger of not having enough vitamin D; if you live in the Northern Hemisphere, are over 50, or have dark skin you intake of D is lower.

To make sure that enough Vitamin D is taken you should take a multivitamin; most multivitamins contain 400 IU of D. Some calcium supplements may also have the needed D vitamin. The adequate intake for adults varies between 200 and 600. (The older you are the more vitamin D your body requires.) If you have a child that is breastfeeding you should take in 400 IU of D until the child is weaned then he/she should be given 34 oz. of D-fortified milk. If the child does not drink that much it is advised to give them at least 16 oz.

Vitamin D is important for the entire family. Make sure your family has the needed vitamin D to keep their bones healthy.

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Summer Snacks for Kids

noreply@blogger.com (Richard Dole) — Mon, 14 Jul 2008 08:36:00 +0000

Now that school is out kids go for the easy meals, junk food. Occasional splurges won’t destroy a child’s diet but eating junk food everyday can. Eating junk food creates health problems and can cause obesity. There are answers to this food conundrum.

As summer comes kids want something cold to eat. Ice cream is very popular but there are healthier snacks that are just as cold. Popsicles are a great alternative especially homemade popsicles made up of the child’s favorite juice (antioxidant juice are good for older kids that need extra nutrition). Italian ice in push up packets can also be a cold snack. Another summer favorite is milk shakes. Parents can buy smoothies in a can; for a thicker more milkshake like consistency parents can blend the smoothie with ice and other frozen fruits in a blender. Another idea is to make your own smoothie. Cookies are a child’s favorite snack but they are junk food; parents can feed their kids granola bars made of organic ingredients instead. Candy is also a favorite summer time snack. Instead of candy parents can give their kids 100% fruit snacks or give them frozen grapes to cure their craving for sweets. Potato chips also have replacements; children can be given olive oil potato chips or vegetable chips instead.

When on the road the best thing to do about snacks is pack your own therefore when stopping at a gas station the kids won’t go after the junk food; it allows you to avoid the sugar high and the drop. Instead of packing soda which will only get the kids hyped on caffeine, get natural sodas flavored with fruit. Non-carbonated natural sports drinks also work instead of sodas they can be either regular or sugar free. Instead of greasy or messy chips pack nuts, corn nuts, trail mix, multigrain crackers, or low fat microwave popcorn popped right before leaving. If your kids prefer sweeter snacks try granola, raisins, apple chips, or pack some 100-calorie snack packs.

Athletic children need special snacks to keep their energy levels up and make sure they stay healthy enough for the game. Sports bars are one of the easier snacks for athletes especially if they are snacking in the car on the way to the game. Cereal, preferably whole wheat, with skim or low fat milk is a great snack to fill the stomach. Low-fat fruit-flavored yogurt with granola topping can also be a healthy alternative to regular yogurt or pudding. Other great snacks for athletes include: peanut butter spread on whole wheat toast with ½ an apple on the side, lean beef of turkey on pita bread with ½ cup of orange juice or an oatmeal raisin cookie with low-fat milk. All these snacks give an athlete what they should receive before beginning a game.

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Sports Nutrition for Young Athletes

noreply@blogger.com (Richard Dole) — Sun, 06 Jul 2008 18:01:00 +0000

Summer is here!!! What are children’s favorite part of summer? No school and lots of time to play. New sports are starting up; soccer, baseball, track and field, etc. All mothers are on high alert to make sure their young athletes are healthy and have a chance to reach their full potential while keeping them away from the junk food sitting out. So what can parents do to help their kids out during summer?

The most important thing to remember is to keep everyone in the family hydrated. During summer dehydration can lead to severe medical problems. Parents need to make sure their child has plenty to drink before, during, and after the game; even when a child is not thirsty they can become dehydrated. A dehydrated athlete is likely to collapse of the field and that is not a good way to win a game! Sports drinks are a great way to get water into your child while giving them other essentials such as electrolytes. Liquids in the body help to regulate the body temperature preventing overheating. Before a child gets on the field they should have one or two cups of a non-sugary drink. Sugar before a game can cause stomach cramps or nausea during any strenuous activities.

Certain vitamins can also improve an athlete’s abilities. Athletes of all ages need the following vitamins for healthy bone growth, endurance, wound healing, and tissue growth: B vitamins, Calcium, Iron, and Zinc. B vitamins help to metabolize the carbohydrates and proteins that all athletes need to have in their diet. Calcium, as we have all been taught, helps with bone growth. Children’s bones are not as sturdy as adult athletes therefore they should receive 1,300 mg of calcium per day in children between the ages of 9 and 18. Iron carries oxygen in the blood through the body thus allowing the different parts of the body to work better. Children between 9 and 13 should receive 8 mg of iron per day. After 13 boys and girls need for oxygen changes. Boys 14-18 need 11 mg and girls in the same age range need 9 mg. Zinc heals wounds, helps with tissue growth and improves immune function. When a child becomes an athlete their body changes therefore consequently they may not get enough zinc in their daily intake. Athletes between 9 and 13 need 8 mg of zinc per day. Boys 14-18 need 11 mg; girls 14-18 should get 9 mg. If you are not sure that your child is getting what they need the best thing to do is ask your child’s doctor about starting a broad spectrum and mineral supplement.

Carbohydrates are essential to the diet of any athlete; they provide energy for the body and the brain while helping to maintain the blood-sugar level. Protein, used in the body to maintain and build muscles is also important especially while training for the sport(s) of choice. Fat is also important but it should be healthy fat not the type received from junk foods. Fat is an energy source. Healthy fats come from plants; some of the best places to get these fats are in nuts, olives and avocados. The fat in fries and processed foods should be limited but they are still needed in the body. It is advised that carbohydrates, proteins, and healthy fats be taken into the body 2-4 hours before beginning any sports. This time allows the food to begin breaking down and giving the athlete what they need in the game. During the game the athlete should eat a snack that will give them what they need especially if the game lasts longer than a few hours. After the game the child needs to replenish the carbohydrates and protein within a half hour of the finish of the game.

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How to Prevent Dehydration

noreply@blogger.com (Richard Dole) — Wed, 02 Jul 2008 06:56:00 +0000

Summer is here so what problem is soon to arise, dehydration. The majority of people 65 and over are hospitalized because of dehydration. The most common symptoms are: dry lips, headache, weakness, dizziness, fatigue, lightheadedness, nausea, muscle cramps, and darker than normal urine. Most people don’t realize when they are dehydrated. Some people only drink when they are “thirsty” but by the time you feel you need a drink you are usually dehydrated.

Some people are at more risk to experience dehydration. Children loose water quicker through the skin than adults especially through physical activity. It is advised that children receive 4-8 oz. of water before ever stepping foot outside. While playing they should be given 5-9 oz. of liquid every 20 minutes so that they can replenish their supply When they are finished playing they should drink 24 oz. within two hours.

Athletes also require a lot of liquids to keep from dehydrating. Even a short amount of exercise can greatly increase your need for liquids especially if you are outside. It is advised that the athlete drink 17-20 oz. before beginning any activities. While active the athlete should drink 7-10 oz. every 10-20 minutes. When the physical activity is done the body still needs more water to help replenish what it lost; it is recommended that at the end of all the activity the athlete drink up to 24 oz. within the next two hours. Other adults also need to be aware of dehydration. People working outside can loose a lot of water even if the labor is not very vigorous. If you are planning to work outside at any point of the day make sure that you have packed plenty of water and other drinks into a cooler and make sure to take breaks to relax and drink at least every two hours. Also older adults require more water. The heat will affect you intensely even if you are only standing in the sun. In older adults the sensation of being thirsty is reduced so there is less of a reminder to drink. It is advised that older people, especially people over 65, drink something every few hours.

Most people were told at one point in their lives that you should drink eight 8 oz. glasses of water per day. There is no scientific evidence saying that this is true yet it is still a good rule to follow. On average an adult loses 8-10 cups a day of water. If you drink a little more than eight cups a day then you can replace most of what you lost. The Institute of Medicine recommends that the average male drink 13 cups of fluids per day while the average woman not pregnant or breast feeding drink approximately 9 cups per day.

Some people say that they don’t like drinking water for one reason or another. There are other things that you can drink besides plain boring water. Flavored water is a fine replacement. Another popular replacement is a sports drink. It has been shown that lightly-sweetened, non-carbonated, flavored sports drinks do a better job of preventing dehydration than water. They are good especially for athletes with replacing lost electrolytes and they provide carbohydrate energy to working muscles.