I was thinking of something to blog about when my computer popped up with this email advertisement, “10 Foods That Sound Healthy (but aren’t) from Cooking Light magazine.  After reading the article I agree wholeheartedly with it. (If you want to see the article click here)

 

Some of the main points are exactly those that I espouse in my Vital Nutrition manual.  That is, whole, natural foods with no additives are best.  

 

The main point that I want to really get across, and the article does too, is that sometimes advertisers are clever and they tout great things about a food that is actually not so great.  A good example is “fat-free” cookies, cakes, or whatever.  Check the label carefully, “fat-free” might actually mean that in place of fat they have pumped the food full of sugar or sodium or other unpronounceable ingredients to ramp up the flavor.  

 

Other times whole wheat or whole grain doesn’t necessarily mean what it says either.  I once turned a package of whole wheat bread over and looked at the label and was astounded by the fact that there was a ton of sugar (in the form of high fructose corn syrup) in it and that they had used white flour not a whole grain whole wheat flour.  So check your labels.

 

I know, I know, you are busy, you don’t have time to spend hours in the store reading labels and sometimes you are tired and want to get take-out.  Just work on making a few better choices each time you go to the store.  As far as take-out food, just use good common sense, don’t get the fried chicken, get baked chicken.  Don’t buy fried rice, instead get the brown rice.  Add a side of vegetables instead of the macaroni and cheese or mashed potatoes.  Definitely don’t add the breadsticks, (you might as well just hang those on your thighs and get it over with) instead add your own whole grain bread when you get home.

 

And remember, I am always available to answer your food and nutrition questions. Just send me an email at dennis@vitalliving.co.nz .

 

Sincerely,

 

Dennis Croll

 

 

We all know the need for proper hydration. Water is the most important ingredient to a healthy life especially when exercising.  Hydration guidelines suggest we drink 8-10 fl oz every 10-15 minutes during an exercise program lasting 60-90 minutes.

 

But what about sports drinks? Are you adding unnecessary calories and sodium to your diet?  Popular theory tells us we need to replace electrolytes after exercise and now they are telling us we need to do it before, during AND after!!!  But is this the right advice for all levels of exercise? 

 

Electrolytes are electrically charged particles that help the body function normally.  Sodium along with potassium, calcium and magnesium are some of those electrolytes.  Sodium is lost in the highest concentration in sweat.  

 

You are unlikely to need to replace electrolytes unless you are exercising at a high intensity for 60 minutes or more. It's really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you're unlikely to deplete your body's reserves of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or even tennis players in the sun for example) you may want to add a complex sports drink with electrolytes.

 

Potassium can be replaced after an hour of hard training by snacking on a medium to large banana.  Including calcium rich foods in your daily diet as well as great sources of magnesium such as green leafy vegetables, whole grains and nuts as often as possible are a well balanced and satisfying way to replace those losses.  A recovery snack of nonfat milk and whole grain bread with peanut butter can replace most of the sodium lost in sweat during a hard hour long workout.

 

So put down the sports drink and grab a healthy snack instead!

 

Sincerely,

 

Dennis Croll

 

www.vitalliving.co.nz