Could you be exercising yourself into sickness?

Could you be exercising yourself into sickness? How would you know? We all know that exercise is an important foundation to a healthy lifestyle. However, just as exercise has the amazing potential to bring health, it can also bring sickness if not used properly.

We already know that whether or not we "catch" a bacterial or viral infection is a product of the immune system of the host (our bodies) and not the presence of a pathogen (viral or bacterial exposure). A well known immunologist and endurance athlete was referenced by a NPR journalist today in the article "Stepping Up Exercise Could Help Beat The Cold Virus."

"There's a window of about a half a day or day where viruses can multiply at higher rate because defenses are down,"said Dr. David Nieman, an exercise immunologist at Appalachian State University and a runner of more than 58 marathons and supermarathons. This window of opportunity occurs after about 90 minutes of intense exercise. After 90 minutes, tests on athletes show that stress hormones go up, muscle breaks down, and inflammation kicks in. All of these factors are potentially unhealthy, but in combination, can be devastating.

There was some great news in this NPR article. A study was published in the British Journal of Sports Medicine which found that after the end of the three-month study, the more the participants exercised, the less they reported getting sick. Those who exercised five days a week for 20 minutes or more experienced about 40 percent fewer days of illness compared with those putting in less than one day a week of activity.  

This speaks well for our Advanced Fitness client programming model of training sessions at or less than 45-60 minutes and at a frequency of 3-5 times per week. Way to go Everett & Vicki!

Eat, Exercise, Enjoy: October 21st

One of the most frequently asked questions as a trainer is "What do I eat before or after I work out?" In fact, people are so confused and unsure of this topic that supplement companies have made millions by marketing and selling pre and post workout shakes and bars. Don't worry - there's no need to run to GNC before and after every workout. The goal of workout nutrition is to provide more fuel and building materials when you need them the most. It is particularly important to have one of your meals immediately after strength training because this is a critical time for muscle growth and recovery. Here are some general guidelines for pre and post workout nutrition:


1) Eat both protein and carbs in your pre and post workout meals
     *30-50 grams of protein

     *60-100 grams of carbs for the post workout meal

     * Get your first post-workout nutrition intake anytime between the end of your workout and 30   minutes after your workout.

2) You can drink your post-workout meal, as liquids are absorbed more rapidly than solid whole foods. However, you do not have to use a commercial post workout shake, you can make your own using protein powder and some milk or fruit!

3) If your goal is fat loss, focus on whole foods post workout such as a chicken breast, brown rice and plenty of vegetables. 

4) For pre-workout, try to have your meal roughly an hour before you exercise. This will vary from person to person; some will need more time to digest while others can eat very close to exercise with no side effects. Aim to have a combination of protein, carbs and fat, such as greek yogurt with berries and a 1/2 cup cooked oatmeal, or a piece of whole wheat bread with 1 Tbsp of peanut butter. You can also try a bar such as Balance or Zone. 

Here's a great fall recipe that you could have alongside your post workout protein shake!

Pumpkin, Spice, Everything Nice Muffins

                                               

Ingredients:

• 1 pkg. (18.25 oz.)

spice or carrot cake

mix

• 1 can (15 oz.)

LIBBY'S® 100%

Pure Pumpkin

• 6 tablespoons egg

substitute or 3 large

egg whites

• 1/3 cup water

• 1 packet of instant oatmeal

Raisins, optional, but soak first

Directions:

PREHEAT oven to 350º.

Grease or paper-line 24 muffin cups. COMBINE cake mix,pumpkin, egg substitute and water in large mixer bowl until moistened. Beat on low speed for 30 seconds; scrape bowl.

Beat on medium speed for 2 minutes. Stir in raisins. Spoon batter into prepared muffin cups, filling 2/3 full. BAKE for 18 to 22 min. or until wooden pick inserted in centers comes out clean. Cool in pans on wire rack for 10

min.; remove to wire racks to cool completely. Store muffins in covered

container.

Makes 2 dozen muffins or 18 larger muffins

Whole batch: 2205 calories, 38g fat, 37 g protein 37g fiber

Eat, Exercise, Enjoy: October 11th-17th

We are well into fall, and with the temperature dropping and the days getting shorter, we are left craving foods and drinks that bring comfort. Unfortunately, most of these are usually high in calories, fat and sugar. Even recipes using fruits such as apples, pears and pumpkin can't be redeemed by some crusts or toppings. Never fear! There is a nutrient-packed alternative to your desserts such as apple and pear crisps. It's made with quinoa - a high-protein and fiber grain that can be found in the natural food section of your grocery store. Baked apples or pears stuffed with this is a very acceptable post-workout treat!

Quinoa-Oat Crumble Topping


1 1/4 cups rolled oats
1/2 cup quinoa flour (grind quinoa in a spice mill to make the flour)
1/3 cup brown or natural sugar
1/2 teaspoon freshly grated nutmeg
1/8 to 1/4 teaspoon salt (to taste)
3 ounces (6 tablespoons) cold unsalted butter, cut into 1/2-inch pieces

1. Preheat the oven to 350 degrees. Cover a baking sheet with parchment. Place the oats, quinoa flour, sugar, salt and nutmeg in a food processor fitted with the steel blade, and pulse several times to combine. Add the butter, and pulse until the butter is evenly distributed throughout the grain mix. The mixture should have a crumbly consistency.
2. Spread the topping over the parchment-covered baking sheet in an even layer. Place in the oven, and bake 10 minutes. Rotate the pan front to back, stir the mixture and bake another 5 to 10 minutes until nicely browned. Remove from the heat, and allow to cool. You can keep this in the freezer for several weeks in an airtight container or freezer bag.

Yield: Makes a little over 2 cups, enough for one crumble serving eight made in a 2- to 2 1/2-quart baking dish.
Nutritional information per serving: 194 calories; 10 grams fat; 23 grams carbs;2 grams fiber; 3g protein

*Courtesy of Recipes for Health
  http://topics.nytimes.com/top/news/health/series/recipes_for_health/index.html

Exercising while sick?

Have you reached the point in your training where you absolutely hate to miss your scheduled workouts? Congratulations -  you've formed a very positive habit which you will hopefully carry with you throughout your life. However, cold and flu season is upon us, and catching a bug (or your trainer catching one!) almost seems inevitable. Sometimes it's difficult to tell whether it is safe to exercise, or if you will end up setting yourself further back. Here are some general guidelines to follow when dealing with a cold, flu or other illness:

~If your doctor has told you that you have a cold virus and you do not have a fever or any total body symptoms such as muscle aches or chills, consider exercising at a low heart rate and easy rate of exertion for a shortened period of time. 

~Never exercise with a fever, lower respiratory tract infection, or total body symptoms such as muscle aches, chills or fatigue. When you have a fever, your heart is already stressed to fight the infection, and exercising may make it worse.

~Following the "neck" rule is generally advisable for most cold and flu viruses. If your symptoms are above the neck, you can probably exercise safely without prolonging the illness. Consider walking instead of running, or lowering the intensity on your weights, as breathing may be impaired when sinuses are affected. If your symptoms are below the neck, including chest congestion, tightness, stomach pain and body ache, hit the sheets instead of the weights and allow your body to heal. 

~When recovering from a flu-like illness, listen to your body at all times and practice restraint. Wait to resume your previous activity level until your motivation to train returns and you are symptom-free. You have only one body, take care of it!

And last but not least, what goes better with resting and recovering than Chicken Soup! You'll probably want to eat this when you aren't sick, too!


"The Whole Enchilada" Chicken Soup





Ingredients:

3 cups fat-free chicken broth
1 1/4 cups finely chopped celery
1/2 cup diced sweet yellow onion
3 cups green enchilada sauce
One 15-oz. can pure pumpkin
10 oz. cooked boneless skinless lean chicken breast, chopped or shredded
1 cup frozen white (or yellow) corn
Optional: dash hot sauce, or more to taste


Directions:

In a large pot, bring broth to a low boil on the stove. Add celery and onion, and simmer for about 5 minutes, until slightly tender.

Stir in enchilada sauce and pumpkin. Once soup returns to a low boil, add chicken and corn, and mix well. Cook for an additional 3 - 5 minutes, until soup is heated throughout. Makes 9 servings!


Per 1 cup serving: 105 calories, 1.75g fat, 12.5g carbs, 11g protein