Athlete In The City » Nutrition + Diet

new years – finding your new viscious cycle

admin — Mon, 28 Dec 2009 13:01:32 +0000

New Years is about resolutions, and everyone is talking about how fit they’re going to be in the new year. I’m all for it. Here’s some more food for thought.

In this Scientific American piece – Eat Exercise & Be Merry keeping a weekly journal of what you have to be grateful for, seemed to help folks in the study exercise more and keep a positive attitude. I would agree that thinking positively leads you to be more optimistic, and try a little harder, and that leads you to push a little more in your workouts, which in turn will give you better results.

So putting yourself into a little positive feedback loop, a viscious cycle turned on end if you will, doesn’t sound like such a bad idea for the new year!

Fat and Fitness – either or?

admin — Mon, 14 Dec 2009 13:00:41 +0000

An interesting article at Scientific American asks the question Can Fat Be Fit? Indeed fitness actively improves body composition, increasing muscle mass, while also increasing bone mass. This increase in body density, if coupled with cardiovascular exercise compounds the improvements to increase overall metabolism. All of this snowballs to cause weightloss. Of course your weight is still day-to-day a factor of calories in versus calories out (burned).

I think this is an interesting discussion overall, and definitely worth a read. Looking at different sports, you see a different pattern of fat distribution, some extremely skinny and wirey, while others are softer. Sumo wrestlers might be an extreme example, as they are quite fit, yet continue to maintain significant bulk.

fitness apps

admin — Mon, 02 Nov 2009 13:00:34 +0000

Don’t confuse apps and gadgets for the real workout, but hey if it gets you motivated and helps you with the details, go for it.

Here’s a great NY Times article with over 10 new apps which can help you keep track of all your data. But remember it’s more about the workout and the intensity that will get you in shape, so when in doubt, pencil and paper works as well!

painkillers and training

admin — Mon, 19 Oct 2009 13:00:53 +0000

The New York Times has a really interesting article on the usage and affects of ibuprofen on ultramarathoners. It turns out that 60-85% of marathoners in the noted studies were using painkillers, and NSAIDs (non-steroidal anti-inflammatory drugs). It turns out they showed more inflammation and mild kidney impairment.Doesn’t sound particularly encouraging. As always buyer beware when it comes to supplements, and best to stick to food and diet based methods to affect the body…

calorie restriction – the fountain of youth?

admin — Mon, 05 Oct 2009 13:00:09 +0000

A lot of studies have been coming out on calorie restriction. My personal theory is all this nonsense about how people from certain countries have better genes… it all boils down to better diet. It seems a lower calorie diet makes you younger, age better and live longer!NY Times – The Calorie Restriction Experiment

what kinds of proteins?

admin — Mon, 28 Sep 2009 13:00:11 +0000

On and on the debate goes over proteins, although nutritionists have figured it out already.Yes proteins are key to a balanced diet, but in particular the right kinds. Which ones? Legumes, Fish, egg whites, and lean poultry. There are also quite a few food combinations for which the body can combine for complete proteins as well.Read more at CNN - Are You Getting Enough Protein

obesity as phenomenon of social norms

admin — Mon, 07 Sep 2009 13:00:50 +0000

A fascinating article at Wired discusses the changes in a social group in Framingham MA, and how obesity spread through the population.

The Buddy System: How Medical Data Revealed Secret to Health and Happiness

exercise alone not always enough for weightloss

admin — Mon, 31 Aug 2009 13:00:38 +0000

Perhaps this article would be better titled referring to “exercise alone” rather than just exercise, but the point is well made. They point at that “Whether because exercise makes us hungry or because we want to reward ourselves, many people eat more — and eat more junk food, like doughnuts — after going to the gym.”

That’s why most fitness regimens recommend increasing cardiovascular training on the one hand, muscle training on the other to increase body density, bone density, and muscle density, *and* calorie monitoring and restriction in certain cases on the other hand.

Why Exercise Won’t Make You Thin

diet + exercise stave off mental decline

admin — Mon, 17 Aug 2009 13:00:09 +0000

We talked about John Ratey and his book Spark, so we’ve hit on this topic before. BUt I just saw this article recently and thought it was worth posting.

The emphasis on the diet side of the equation is of a mediterranean diet full of fruits and veggies. Check! And secondly engaging in a regular exercise program. Check!
Health Buzz: Diet and Exercise Protect Brain and Other Health News

new superfood found

admin — Mon, 10 Aug 2009 13:00:55 +0000

Just read this article about a new study on Beetroot juice, and the dramatic increase seen in endurance athletes who drink the juice, of 16%!! The thought is that it may be the nitrates in the Beetroot, but scientists are still not sure. Nevertheless 16% is a big difference, as anyone training at their own edge for a long time knows, improvements seem to come slowly, and with much effort. I think I’m going to go and buy some beets for the grocery store today, dig out my juicemaker machine, and try this!!

Beetroot juice “boosts stamina”

Thx Su for the Link!

Blue Zones – recipes for healthy living

admin — Mon, 11 May 2009 13:00:08 +0000

Sanjay Gupta talks with Dan Buettner author of The Blue Zone: Lessons for Living Longer From the People Who’ve Lived the Longest. A blue zone is a place around the globe with a disproportionately long living population, and Buettner goes to these places to study what makes them different. His three rules: 1. eat a mostly plant based diet 2. Regular low-intensity exercise 3. Invest in Family and Friends

hydroxy-what?

admin — Mon, 04 May 2009 13:00:21 +0000

If you ever watch late-nite TV, you’ve probably seen these commercials for amazing weight loss supplement that will – you know – change your life. This particular one seems to be changing more than people imagined. You know the moral of the story right? No pain no gain, and there are no shortcuts in life, etc etc.

Jack Lalanne Talks About Diet & Exercise

admin — Mon, 09 Mar 2009 13:00:35 +0000

This guy is a recent discovery for me. He’s old school, we’re talking b/w 50’s old school. He’s great. Talks about how to “Stop being so Tired”… Exercise, right calories + diet, and reduce your tension. Wise words for any generation!

Dr. Sanjay Gupta’s Fit Nation

admin — Mon, 27 Oct 2008 13:00:32 +0000

I guess as obesity becomes a bigger epidemic, the major news outlets are doing more and more fitness related shows. The new section I just saw on CNN is Dr. Sanjay Gupta’s Fit Nation. Looks pretty good. There are health articles, quizes + charts, video, and top-10 checklists. Great site I think.

summer time means constant hydration

admin — Mon, 28 Jul 2008 13:00:35 +0000

It turns out that among nutritionists water is actually considered a nutrient. Some people swear it’s a diet elixir, and studies show it helps your skin as well. Certainly anyone who’s ever gone to the beach all day in the sun knows how drained you’ll feel later in the day. A lot of this is due to dehydration too.

If you’re exercising in the summer months, you have to be particularly aware and careful about hydration. In direct sun, heat exhaustion and heat stroke become risks. I try to run along routes where there are water fountains. Spraying some cold water on yourself every 15 minutes or so does wonders. I also run with a water pack which is easier than carrying a water bottle, and is always available. Plus the weight sits nicely distributed around your core, where it’s easiest to balance.

I would recommend some specifics about how much water if it were a simple matter. But the truth is each persons body is different, based on size, weight, age, and exercise intensity. So the best way, as I’ve mentioned before is to monitor your urine color (should be clear) before and after workout.

It is especially important not to just wait until you’re thirsty. This happens after the body has already become dehydrated, and even then is not consistent in all people. Another method to monitor your fluid intake is to weigh yourself before and after your workout. If you have significant weight loss, this is most likely from liquids lost. Over time you should learn to gauge your own body. Monitoring is the best way to get better at this.

About.com has a pretty good article on the topic. Read here.