How to Handle Nutrition “Disaster Days”


Tiger Woods, in his prime considered one of the most supremely conditioned athletes in history, once published a book that featured segments on how to consume fast-food hamburgers, doughnuts and cola.

Why? Because he understood that life happens. As important as it is to maximize nutrients and work-out efficiency, it can be equally important to manage the “bad” days – celebrations, work crunches and social engagements that force fatty foods and poor workout hours upon you. Here are some ways to manage the pain.

Pick Your Spots

Tiger’s advice centered around “picking your spots” – instead of giving up your favorite fast-food meal or dessert, plan ahead and manage the best times to break protocol.

For instance, before competing in a pick-up basketball game, “carb loading” on French fries can be perfectly okay as your body will have a chance to burn off the carbohydrates and fat. However, if you’re facing long office hours for a week with little chance to exercise, avoid starchy food and consume as many vitamins and hydrating fluids as possible.

Choose The Least-Damaging Option

Suppose you’re on a date, and your sexy partner offers to buy dessert for both of you. No need to be a doorknob and say no! However, there is also no need to ruin your diet plan for that week. Many restaurants offer low-fat desserts and other small-portion options to enjoy a taste of sugar without ruining your metabolism or … [Read the rest]

How To Diet For Injury Recovery

Injury Recovery

So you’ve sustained a significant injury, and are dealing with the frustration of inactivity and potential weight gain while also handling medical bills and rehab? It’s a lot to handle. The last thing you need is to spend hours every day worrying about your diet and chemical intake.

Never fear – several basic rules and key ingredients can help you beat the blues, and spend less time plotting the course and more time rehabbing and looking forward to a clean bill of fitness.

Eat Less, Drink More

Obviously, your regular diet of high-protein and carbohydrates won’t cut it. You can no longer “pick your spots” to indulge in junk food or beer without suffering from increased fat and malaise.

Some basic strategies can help. Stay hydrated and eat small portions of high-metabolism foods such as fish and flax seed. That will keep your body’s engine running despite the inability to execute a complete workout. Stay away from candy, but go ahead and enjoy some low-calorie desserts like berries and low-fat whipped cream.

Vitamin A

Studies show that Vitamin A is a near-essential ingredient in your healing process. Vitamin A assists in the healing process of cells, known as cellular reproduction or differentiation. Foods high in this helpful vitamin include kale and spinach, carrots, squash and sweet potatoes.

Copper and Zinc

Copper is a trendy product sold in wraps and wrist or ankle sleeves as a supposed “miracle” cure for various … [Read the rest]

Five Ways to Stay Powered For Your Workouts

work out regularly

If you work out regularly, you may find yourself in a familiar cycle – eating high-protein foods and shakes, popping vitamins and going as hard as you can in the weight room. But if you find yourself at an impasse where you can’t feel or see improvement, it can pay off to step back and establish a more disciplined daily intake.

Here are a few simple ways to improve your routine in the kitchen – and at the health counter.

Eat More Often

Yes, you can actually improve muscle-to-fat ratio by eating more often! The reasons are elementary – stomach size actually decreases for those who eat small portions every three or four hours, trimming your overall appetite and your waist.

Also, studies show that fasting for long periods increases craving for sweets and other unhealthy foods, as well as overeating. Snack often, never gorge.

Have a Strong Breakfast

If you skip breakfast or simply eat a couple of crackers, the body misses out on important fuel for the day, and metabolism decreases. You will have less energy near the end of a workout, and burn less fat. Eggs are the time-honored staple of a high-protein breakfast, but there are many other alternatives for enjoying a nutritious and powered breakfast. Make use of calorie-count resources online, and invest in a smoothie machine!

Eat Natural Food

Natural, or “Whole” foods are products that have had little refinement (if any) from … [Read the rest]