SUNSHINE & MUSCULAR STRENGTH

VITAMIN D

WHY DOES THE SUN MAKE YOU FEEL REJUVINATED, COMFORTABLE, AND RELAXED?

WELL IT IS BECAUSE OF THE VARIOUS WAVELENGTHS OF THE SUN THAT PRODUCE NUMEROUS BENEFITS TO THE HUMAN MIND AND BODY. THE SUN CREATES SEVERAL TYPES OF RADIATION: VISIBLE LIGHT RAYS, INFRARED RADIATION, ULTRAVIOLET RAYS, X-RAYS, GAMMA RAYS, COSMIC RAYS, AND MICROWAVES. OUR ATMOSPHERE BLOCKS OUT A CHUNK OF THE MOST DANGEROUS RADIATION, BUT IT ALLOWS THE SUN’S VISIBLE, ULTRAVIOLET, AND INFRARED RADIATION TO BREAK THROUGH AND COLLIDE WITH OUR BODIES.

THE FIRST TYPE OF RADIATION IS INFRARED RADIATION.  INFRARED RADIATION CONTACTS THE NERVES WHICH THEN TARGETS THE MUSCLE CELLS TELLING THEM TO RELAX. THIS ALLOWS FOR MORE COMPLETE MUSCLE CONTRACTIONS, PRODUCING BETTER MUSCLE RESPONSE AND POWER. ANOTHER IMPORTANT AFFECT THAT INFRARED RADIATION HAS ON THE BODY IS THAT IT DILATES BLOOD VESSELS ALLOWING FOR MORE BLOOD, OXYGEN, AND GLUCOSE TO REACH THE MUSCLES.

INFRARED RADIATION ISN’T THE ONLY TYPE OF RADIATION THAT ENHANCES MUSCLE ACTIVITY. ULTRAVIOLET RADIATION PROVIDES THE MOST OBVIOUS BENEFIT OF SUNSHINE THAT IS THE PRODUCTION OF VITAMIN D. THE VITAMIN D (25-ODH) IT PRODUCES  HAS BEEN SHOWN TO DIRECTLY INCREASE MUSCLE AND POSTURE STRENGTH AS WELL AS MUSCLE FUNCTION.

NEXT, THE SUN AND ITS ULTRAVIOLET RADIATION HAS ALSO BEEN SHOWN TO STIMULATE THE BODY’S NIGHTTIME PRODUCTION OF MELATONIN. MELATONIN PRODUCTION IS ASSOCIATED WITH THE AMOUNT OF SUNLIGHT RECEIVED ON THE SKIN AND ABSORBED IN THE EYES DURING THE DAYTIME, ESPECIALLY IN THE EARLIER PART OF THE DAY. THE BODY REQUIRES MELATONIN BECAUSE IT SLOWS DOWN THE RATE OF MUSCLE CONTRACTION AS WELL AS DILATES BLOOD VESSELS WHILE SLEEPING; THIS ALLOWS THE IMMUNE SYSTEM TO CLEAN UP MUSCLE TISSUE FROM ANY BYPRODUCTS/HARMFUL SUBSTANCES FLOATING AROUND.

LASTLY, LIGHT ENERGY AND COLOR ALSO HAS AN IMPACT ON MUSCULAR PERFORMANCE. FIRST, COLORS SUCH AS RED, YELLOW, AND ORANGE (SUN) ARE COLORS THAT STIMULATE MUSCLE ENERGY, WHILE GREEN, BLUE AND VIOLET DEPRESS THE MUSCULAR SYSTEM. RESEARCH HAS ALSO FOUND THAT NATURAL SUNLIGHT STIMULATED HEALTHY HORMONE LEVELS, BETTER MOODS, AND DECREASED LEVELS OF STRESS.

WITH THAT BEING SAID TAKE SOME TIME OUT OF YOUR DAY TO ENJOY THE SUNSHINE BECAUSE IT DOES PROVIDE MULTIPLE BENEFITS TO THE MIND AND BODY!

YOU CAN FIND MORE INFORMATION ABOUT THE IMPACT SUNSHINE/RADIATION HAS ON THE BODY IN THE JULY/AUGUST EDITION OF ONFITNESS MAGAZINE.

IMMUNE SYSTEM AND INFLAMMATION

IMMUNE SYSTEM AND INFLAMMATION

                      DURING AND AFTER INTENSE TRAINING THE IMMUNE SYSTEM IS SUPPRESSED. THIS EXPLAINS WHY ONE MAY FEEL RUN DOWN PRIOR TO AND AFTER COMPETITION/INTENSE TRAINING. THERE ARE MANY NUTRIENTS OUT THERE THAT ARE NOT UTILIZED IN THE HUMAN DIET THAT HAVE IMMUNE ENHANCING PROPERTIES. THE FIRST THAT MANY PEOPLE FALL SHORT OF ARE VEGETABLES. IF ONE WERE TO CONSUME 10-15 SERVINGS OF DARK GREEN VEGETABLES DAILY THEY COULD NOT ONLY BOOST AND DETOX THEIR IMMUNE SYSTEM BUT THEY COULD PREVENT ELEVATED BLOOD ACIDITY LEVELS, WHICH AID IN SUSTAINED PERFORMANCE. RESEARCH ALSO SHOWS THAT CARBOHYDRATES DURING AND AFTER EXERCISE PROTECT THE IMMUNE SYSTEM BECAUSE THEY HAVE BEEN SHOWN TO DECREASE STRESS HORMONE RESPONSES WHILE ALSO FUELING THE ACTIVITY OF THE SYSTEM’S WHITE BLOOD CELLS. 

                     WITH THAT BEING SAID ONE SHOULD FIRST CONSULT THEIR SPORT NUTRITIONIST AND GET THE REQUIRED POST WORKOUT SHAKE FOR THEIR GOALS. AN EXAMPLE OF WHAT YOU MIGHT WANT TO LOOK FOR IN A REGULAR POST WORKOUT DRINK IS HIGH GLYCEMIC CARBOHYDRATES, HYDROLYZED WHEY PROTEIN, GLUTAMINE, BCAAs, CREATINE AND ADDED LEUCINE FOR PROTEIN UTILIZATION (DRINK DEPENDS ON THE GOAL OF THE PERSON AND THE PROGRAM THEY ARE PARTICIPATING IN) LASTLY, THE POST WORKOUT MEAL SHOULD INCLUDE LEAN PROTEIN SOURCES (POULTRY, WILD GAME, LEAN GROUND BEEF, ETC.), CARBOHYDRATES (WHOLE GRAIN BROWN RICE, POTATO, ETC.), AND 2-3 SERVINGS OF DARK GREEN LEAFY VEGETABLES. IN ADDITION TO A WELL ROUNDED DIET, SUPPLEMENTING VITAMINS C, D, AND E, OMEGA 3’S, AND PROBIOTICS ONE HAS A BETTER CHANCE OF ACHIEVING RECOVERY AND MAINTAINING A STRONG AND HEALTHY IMMUNE SYSTEM.

FOR FURTHER INFORMATION TAKE A LOOK AT ON FITNESS’ MAY/JUNE 2012 MAGAZINE. 

Hydration Helpers

TIRED OF CONSUMING JUST WATER TO STAY HYDRATED?  

HERE ARE OTHER WAYS TO REACH YOUR DAILY WATER INTAKE!

          You can reach your daily H20 intake by consuming liquids such as water, tea, juice, coffee, foods, etc. I am sure you know this, but something you don't know is that you can increase the percentage of water with healthy snacks such as the ones listed below. Even though these snacks are low in calories they can keep you full longer, because of the water content, as well as help you stay lean and hydrated. Another advantage of these snacks besides their high percentage of water is that they also have important antioxidants and minerals. It is important to remember though that these snacks don't replace water they just help you reach your daily water intake therefore with every meal you should still consume about 16 ounces of some sort of fluid!

HYDRATION HELPERS

*Percentages indicate water content by weight

1. Cucumbers 97%

2. Raw Radishes 95%

3. Celery 95%

4. Watermelon 91%

5. Raw Broccoli 89%

6. Peaches 89%

7. Yogurt 88%

8. Raw Carrots 88%

9. Plums 87%

10. Apples 86%

More information can be found in June 2012 Edition of Men's Health Magazine

Seasonal Fruits and Vegetables

Eating fruits and vegetables that are in season is a great way to save money at the store and also a great opportunity to by fresh, local foods. Buying fruits and vegetables that are out of season usually means they were grown in a different part of the country or world and were harvested, stored and then shipped hundreds of miles to your grocery store. This means you are more than likely receiving them past their prime and paying a lot more for them.

In-season fruits and vegetables for April and May are:

Apricots
Artichokes
Asparagus
Barbados Cherries
Belgian Endive
Bitter Melon
Broccoli
Butter Lettuce
Cactus
Chives
Collard Greens
Corn
Fava Beans
Fennel
Green Beans
Honeydew
Limes
Mango
Morel Mushrooms
Mustard Greens
Oranges
Peas
Pineapple
Radicchio
Red Leaf Lettuce
Rhubarb
Snow Peas
Spinach
Spring Baby Lettuce
Strawberries
Swiss Chard
Vidalia Onions
Watercress

Eating fruits and vegetables that are in season is also a great way to add variety to your meals. By eating in season you can experience a wide range of foods and learn new ways of incorporating them into your meals. Eating in season also helps the environment. The food travels a shorter distance to get to you which means fewer emissions from transportation and fewer chemicals used to preserve the product so it arrives fresh to you. Eating fresh, local, and in-season is a great way to enjoy healthy, less expensive, quality fruits and vegetables.

Gain Weight by Building Muscle

Many athletes strive to gain muscle to improve their performance and body composition. Muscle can improve speed, strength, and power, but it is important to avoid adding fat, which can weigh you down and slow your movements. These tips will help you gain safely and healthfully.

Nutrition Goals for Building Muscle Mass

• Eat balanced meals rich in carbohydrate and moderate in lean protein and fat to supply your body with the energy and nutrients needed to build lean tissue.
• Include and extra 300-500 calories a day above current calorie needs by adding snacks or increasing your portion sizes.
• Fuel strength training sessions with foods containing carbohydrate and protein to provide energy for muscle contraction, spare protein from use for energy, and supply amino acids for building and repair.
• Eat every 3 to 4 hours to ensure optimal nutrient availability.
• Have your body composition assessed by a professional before weight gain to ensure that the added weight is muscle mass, not body fat.

Snack Ideas to Add Calories and Protein

• Chocolate milk
• Nut butters and crackers
• Granola or muesli
• Cottage cheese
• Trail mix with dried fruit and nuts
• Post-workout shakes
• Yogurt
• Cheese and crackers
• Sports bars

Extra Tips

• Excess protein will not build muscle. Training hard and adding extra calories are keys to muscle growth.
• Proper timing of meals and stacks fuel recovery from training sessions and promote muscle growth.
• Eat a snack rich in carbohydrate with 10-20 grams of protein before and immediately after strength training sessions.
• Set realistic weight gain goals.

Eating Healthfully on the Road

Traveling can make eating healthfully very difficult – time away from home means easier access to “junk” food from convenience stores, fast food, and high-calorie restaurant meals. For athletes, travel is part of the sport, and it is important to make good choices on the road to help you stay fueled and energized.

Nutrients to Remember

o Carbs: Eat complex carbohydrates at each meal and before and after exercise to fuel your muscles and help them store energy.

o Protein: Eat lean protein at each meal to help keep you feeling full, and eat small amounts before and after exercise to speed recovery and repair muscles.

o Fluid: Drink plenty of water to stay hydrated and replace fluid lost through sweat. Remember that the air that is recirculated on airplanes is very drying and can easily dehydrate you, so bring an empty water bottle to the airport and refill at a water fountain after going through security.

Fast Food Ideas

o Mexican: Burrito or soft tacos with grilled veggies and lean meat

o Fast Food: Grilled chicken sandwich, hamburger, or grilled chicken salad with low-fat dressing

o Italian: Whole wheat pasta with tomato sauce and minestrone soup

o Café: Vegetable soup and turkey sandwich on whole wheat bread

Throw-in-a-Bag Snack Ideas

o Trail mix with nuts and dried fruit

o Orange segments

o Carrot and celery sticks

o Dry cereal like Cheerios or corn flakes

o String cheese

o Yogurt

SNACK ATTACK

Most college-kids are very familiar with snacking. Snacks often take the place of meals for busy young adults running to-and-from class, extra-curricular activities, and studying late into the night.

You should eat every 4 hours or so... If you're eating 3 meals a day you can add in a snack!

Snacks curb your appetite so you're less likely to overeat at meals. Snacks keep your mind and body fueled throughout the day. They also keep your metabolism going all day long.

Snack foods that you have at home or in your dormroom are easy to grab when you're on the go. They normally don't cost very much and are MUCH healthier than anything you can buy from a vending machine or a fast-food restaurant.

Do your snacks measure up? What do you grab for when you need a snack?

An ideal snack will have a combination of 5-10grams of protein, 15-30grams of carbohydrate, and be low in fat.

Unsure of what to buy to get started snacking healthy?

Snack shopping list:

-string cheese/cheese cubes

-bagels

-cottage cheese

-dried fruit

-nuts

-english muffins

-fresh fruit (apples, oranges, bananas, frozen berries)

-fresh veggies (carrots, broccoli, cauliflower, celery, cherry tomatoes)

-protein bars, granola bars

-whole wheat bread

-peanut butter/almond butter

-low-fat deli meats (turkey or ham)

-pretzels

-cereal

-mini milk cartons

-hummus/ranch dressing for dipping

-salsa

-pita bread

-reduced fat tortilla chips

-mini cartons of soy milk

-individual yogurts (Yoplait and Dannon make inexpensive ones)

-granola

-whole grain crackers

-beans

-zip-loc baggies

Some snack combinations that meet the protein, carbohydrate, and fat goal:

• half a peanut butter sandwich on whole wheat bread, glass of milk
• carrots and ranch dressing
• mixed cut up veggies and hummus
• string cheese, apple, and piece of whole wheat toast
• tortilla chips, salsa with black beans mixed in
• yogurt and granola
• protein bar and a banana
• orange slices and crackers topped with low-fat cheese
• pretzels and peanut butter
• hummus spread on pita bread
• cereal and milk
• cottage cheese and fruit
• english muffin with 1 slice deli meat and 1 slice cheese
• banana, almond butter, and oatmeal
• make your own trail-mix (combine 1/2 cup of your favorite cereal with nuts and dried fruit)

These snack ideas can be used for any time of day and are better alternatives to late-night snacks of Rollins Pizza To-Go, Taco Bell, McDonald's, and Wendy's.

THINK BEFORE YOU SNACK --SNACK HEALTHY!