We are happy to announce that our Duluth Team will be adding in-studio nutrition to their service offering beginning January 9th!
We know that all vegetables are good for us, but there are certain ones that truly are an irreplaceable powerhouse of nutrients. Among these most powerful vegetables is brussels sprouts. These wintertime veggies are a part of the cruciferous vegetable family. They are a wonderful addition to any meal, and can be a big crowd pleaser when prepared in a yummy way! These vegetables provide an abundance of nutrients such as Fiber, iron, Vitamin C, Folate, and Vitamin K, along with several other phytonutrients. The nutrients contained in the little sprouts have been shown to have a variety of health benefits including the ability to reduce the risk of cancer, diabetes, obesity, and inflammation. Further, the vitamin K content has been shown to increase bone health, while the vitamin C is great for both skin and eye health! Not to mention, these fiber and flavor packed little veggies can help you to stay full and satisfied, preventing you from overeating too!
Try them roasted with simply olive oil and seasoning of choice, or shredded in your favorite winter salad. Or, if you really want to impress your holiday guests, try this special roasted brussels sprouts recipe to provide both you and your friends or family with a nutritional punch!
Maple Roasted Brussels Sprouts: In a bowl, combine two pounds fresh halved brussels sprouts, 1 small diced red onion, 2 cloves minced garlic, 1-2 Tbsp. extra virgin olive oil, 1/3 cup chopped walnuts, 1 tsp. maple syrup, and a pinch of salt and pepper. Place on a parchment paper lined or greased cooking tray. Cook at 375 degrees for about 30 minutes, until sprouts are tender and golden brown on edges. Toss with 1/3 cup dried cranberries or cherries. Enjoy!
Sometimes it takes everything in us to get off the warm and cozy couch to exercise when it is chilly, windy, and slippery outside. But, we know how important it is to get those workouts in around the Holidays to prevent weight gain, and maintain a healthy, happy body. By fueling our bodies properly before and after a workout, we can increase our energy levels, in turn increasing our motivation to get moving, as well as ensure that we get the most out of every workout. Everyone’s energy needs differ based on gender, age, body composition, amount and type of physical activity. So how do you know what you need? There is no single answer, but here are some tips for eating to fuel your workout.
It can seem impossible not to gain weight over the holidays with the endless amounts of scrumptious food everywhere you look. In fact, the average weight gain over the holiday season is two to five pounds. Though it may not appear significant, research shows that the weight tends to stay on after the holiday season, and then increases each year. Weight gain during the holidays isn’t a given- -it can be prevented by maintaining a balanced diet all year round, in addition to practicing a few simple tips during the holiday season. With just a few strategies, you can avoid holiday weight gain while still enjoying friends, family and the holiday feast!
Your body is 70% water, and with almost every chemical reaction that occurs in the body requiring H20, it’s a necessity to make hydration a priority. From person to person, all things nutrition look very different, even with water. One way to estimate your body’s needs is to weigh yourself before and after a workout and calculate how much weight you lost during that exercise. That weight loss in that period of time is loss of water, and to replenish that, you should drink about 20-24 ounces per pound lost. It is also recommended that per 15 minutes of exercise, you should drink 4- 6 ounces during the workout. Staying hydrated prior to your workout will lessen the amount you need to drink during, as well as take strain off of your heart by improving blood circulation.
For more info on staying hydrated here is a hockey specific hydration post from Pro Stock Hockey
Workouts of all different intensities can cause damage to the body, particularly the muscle tissue. Protein is the macronutrient that our bodies use to repair these damaged tissues, and as soon as we can start rebuilding, the sooner that the body can recover and be prepared for the next bout of exercise. Foods that are comprised of proteins and carbohydrates together are excellent for giving the body energy as well as protein for recovery. Chocolate milk, whole wheat crackers with tuna or Greek yogurt with fruit are some ideas that bring together both.
Post workout fueling is not a generalized cookie cutter approach so to learn about the specific protein amount that is needed for your body, meet with one of our registered dietitians
Giving your body what it needs before exercise is an essential component to maximize any workout. To achieve optimal results it is beneficial to know the appropriate balance between carbohydrates and protein, specific to both your individual needs and the demands of the workout. Pre-workout nutrition provides your body with a source of energy, a reduced risk of injury and the appropriate type of fuel for your workout.
From yoga to power lifting, the metabolic demands vary so your pre-workout fuel choice should match your exercise. A 30-minute yoga session may only require half of a granola bar prior, while running 90 minutes may require 1.5-2 of the same granola bar. Meeting with a sports dietitian will help you learn what fuel choices are optimal for your exercise regime!
Fall is here and so are these fall superfoods. Packed with vitamins and health benefits these foods are a great addition to any diet.
1. Sweet Potatoes
Unlike white potatoes, sweet potatoes are very nutritionally dense. They are a great source of iron and potassium, which help support the immune system and lower blood pressure. Sweet potatoes also offer anti-inflammatory benefits.
Season: September - December
2. Brussel Sprouts
Brussel sprouts get a bad wrap for tasting bad, but cooked correctly they can be very tasty. Brussel sprouts are extremely high in vitamin K. Vitamin K is most known for its role in blood clotting, but also promotes strong bones growth and helps prevent heart disease. Brussel sprouts also provide cholesterol-lowering benefits.
Season: September - March
Parsnips share characteristics to carrots but are much sweeter. They are an excellent source of fiber which prevents constipation and lower cholesterol levels. Parsnips are also rich in potassium and vitamin C.
Season: October - April
One of the great things about cauliflower is there are so many ways to enjoy it, steamed, baked, mashed and the list continues. Beyond this cauliflower has compounds that have been linked to preventing cancer and are an excellent source of vitamin C.
Season: September - June
Pomegranates have been a hot topic the past few years because of their many benefits. They have potent anti-inflammatory benefits and lower blood pressure. They have three times more as many antioxidants as green tea and even have been linked to help combat prostate cancer and diabetes.
Season: August - December
Professional athletes and Olympians are so focused on their nutritional needs and macronutrient balances that many believe they can't slip up and take a "cheat day" of eating whatever they like. But some health and fitness experts think that relaxing the rules temporarily can yield more benefits than sticking to a rigid plan. So, who's right?
Most likely, both groups are correct. That's because cheat days can be as personal as meal choices. One person might see tremendous sports improvements from the practice, while another feels only setbacks. Here's a quick guide to the pros and cons:
In Defense of Cheat Day
You're eating healthy, getting plenty of physical activity, and yet your performance isn't improving the way you want, or you just feel stalled. This is the dreaded plateau.
Being completely restrictive in your diet, can lead to deficits in certain nutrients and calories. Though binging on pizza and cake is not the answer, allowing yourself some freedom in your diet can help physically and mentally.
For some people, a cheat day is seen more as a goal than a reset. You might look forward to it in the same way that you do a holiday or a vacation—as a reward that lets you step away from the drudgery of work. With this perspective, however, cheat days can turn into a binge.
Convinced that you have to eat everything you want in one day, you might rack up thousands of empty calories, and that can take days to balance out. In fact, you might not be back on track before your next cheat day, which means you'll constantly be pushing yourself backward.
In general, what makes a cheat day successful or defeating is how you approach it. If you see it as a way to reset your metabolism, it may be helpful (and tasty). But if you view a cheat day as a reward for your hard work, then it's more likely to turn into a cheat week, cheat month, or cheat year.
Overall, it is important to think about food as a fuel. We need all food groups and a team of nutrients to help us feel well.
The medical information on this site is provided as an information resource only, and is not to be used or relied on for diagnostic or treatment purposes. This information should not be used as a substitute for professional diagnosis and treatment.
Please consult your health care provider, or contact Viverant for an appointment before making any healthcare decisions or for guidance about a specific medical condition. Viverant shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.
In some sports, like wrestling and boxing, fasting is used as a way to drop weight quickly in order to make a certain weight class or to provide an advantage during a match.
Intermittent fasting has become a hot topic in the sports and fitness world, since some athletes have reported stronger results by skipping meals in a strategic way. Some plans call for a 24 hour fast and others just skip a single meal.
Elite athletes are highly in tune with their bodies, and understand the effects of every tweak and change, from drinking an extra glass of water per day to fasting for 18 hours instead of 12.
Those who believe in intermittent fasting claim it helps burn fat while preserving lean muscle and helps flush the body of toxins. One of the major reasons some athletes use intermittent fasting is it teaches the mind about hunger. There is internal and external hunger. Internal hunger are real symptoms your body uses to show you need food, such as light headedness. External hunger is what causes us to eat based on our emotions, like sadness and boredom. Intermittent fasting makes athletes take a deeper look to find out if they are truly hungry or if there are just external hunger cues.
It is important to know almost all of intermittent fasting results are based solely on testimonials and not research. Though athletes will lose fat, some research shows the loss of lean muscle while fasting as well. The argument for fasting to flush toxins also has flaws. The liver and intestines responsible for detoxification need calories to do their job. Therefore fasting could slow down this process or even bring it to a halt. In response to internal and external hunger, although it is important to not eat based on your emotions, fasting and ignoring hunger can lead to binge eating.
Working with a nutritional counselor is the best way to be sure you are eating correctly for your activity level. Though there are many new and trendy diets out there, not all of them are right for everyone.
Contact us today to get started.
877-609-0123 or 952-835-4512