Myth: In order to lose weight or be healthier you should ‘Eat Right for Your Type’
TRUTH: ‘Type’ in this instance, refers to blood type. A very popular diet these days is the blood type diet, which prescribes certain foods to persons of different ‘types’ based on the theory that different blood proteins are more (or less) compatible with the proteins in certain foods (called lectins). Based on your type, you [...]
Marathon Training Tips
Week Before High carbohydrate. Maintain at least a 55% carbohydrate diet for the first 4 days of the week, then increase it to 70% carbohydrate in the three days prior to race day. Lean protein. Aim to get .5-.6g/lb of protein from lean meats, fish, and vegetable protein. Examples of lean meat include chicken breast [...]
Myth: You’re overweight because you have a slow metabolism
TRUTH: This myth’s metabolism doesn’t hold its weight. And neither does yours. Though some people do actually have a slower metabolic rate, it’s unlikely that excess weight can be attributed to it. First, what is metabolism? It’s the rate at which your cells convert nutrients into energy. Everything we do requires energy, including breathing, sitting [...]
Myth: If you can’t exercise for at least 30 minutes, there aren’t any benefits
TRUTH: While exercise for at least 30 minutes 5 days a week shows clear cardiovascular benefits, burning extra calories throughout the day has been shown to have similar benefits. If you don’t have time for a full workout, take 10 3-minute breaks throughout the day and walk around, do some lunges (I like do to [...]
Making the Most of Your Workout
If you asked 10 different trainers what to eat to fuel performance and enhance recovery, you’d probably get 10 different answers. Some trainers take a brief course in nutrition, but one class won’t teach everything you need to know. Here’s what to focus on: 1. What: Consume carbohydrate before you workout Why: Carbs [...]
Myth: Caffeine is dehydrating and should be avoided, especially before exercise
TRUTH: Caffeine is one of the most popularly used and socially accepted stimulants across cultures – yet Americans have the idea that it causes dehydration engrained in our brains! The theory is that since it’s a diuretic, caffeine increases urination so it is dehydrating. But, this like so many things, kategardnernutrition.com readers, is false. Research shows that it doesn’t significantly increase [...]
Ask Your Boss for a 12:30 Recess
Not just any recess – instant recess. Instant recess is a 10-minute break that consists of a variety of quick exercises which can improve your productivity, mood, and even some health parameters. I know my blog readers are mostly fit, health-conscious people living in and around NYC – so you get more exercise than the [...]
Myth: Thirst is a good indicator of hydration status.
TRUTH: By the time you’re thirsty, you’re a little dehydrated and dehydration during exercise can be dangerous! It can lead to early fatigue, headaches, dizziness, cardiovascular stress, heat illness and poor performance. Always begin a workout well hydrated by drinking fluids throughout the day and within an hour of exercising. You should drink fluids during [...]
Myth: To gain muscle, you need to eat lots of protein or take a supplement.
TRUTH: First, let me put this in perspective: A 150-lb person would need about 65 grams of protein per day. 65 grams of protein equals: 2 eggs (12g), 1 serving of low fat yogurt (12g), 4 oz Chicken (35g), 1 cup rice (5g). That’s it. For the day. But you probably eat more than that [...]
Myth: Vitamin Supplements Give You Energy
TRUTH: This myth is funny to me because some basic nutrition principles get lost in marketing hype and from the media. Yes, it is important to get enough vitamins and minerals to support a healthy body. No, having vitamins will not make you stronger, faster, more energetic or anything of the sort. This is the [...]
