What to Eat After A Workout

 After a strenuous workout, consume moderate to high glycemic index carbohydrate-containing foods (50–75 grams) for rapid carbohydrate replenishment. The glycemic index provides a relative measure of blood glucose increase after consuming a food containing 50 grams of carbohydrate. With optimal carbohydrate intake, glycogen stores replenish at a rate of about 5–7 percent per hour. Consuming some protein along with the carbohydrates stimulates faster glycogen replacement and optimizes muscular repair and growth. Examples of foods for refueling include a small bagel with peanut butter, milk and a high-protein cereal, pasta with meat sauce. If solids are intolerable after a workout, liquids like protein shakes and smoothies work just as well. Consume simple carbohydrates only after an intense workout to quickly replenish glycogen stores. Eating high glycemic foods at other times just creates a rapid sugar spike that will result in a crash later and cause you to feel hungry sooner.

As for fluids, you want to stay hydrated, thus preventing dehydration, rather than treating dehydration after exercise. Sports drinks, fruit juices, smoothies, and fruits high in water content like watermelon and oranges are far better than plain water as these provide carbohydrates, protein, vitamins, and other nutrients (lost through sweat) that optimize recovery.

Go to www.glycemicedge.com to find out more about the glycemic index of common foods.

 

Is Nutrasweet Safe?

 Aspartame is a toxin whose effects are cumulative. It can be found in over 5,000 products. These include diet soft drinks, sports drinks, gum, coffees, teas, Kool-Aid type drinks, children’s vitamins, antibiotics, frozen dairy desserts such as ice cream and yogurts, and much more. It is very difficult to live without consuming aspartame.

It has become fairly well established that the chemical sweetener aspartame (AKA NutraSweet or Equal) is a carcinogen. It also boosts the appetite, causes carb cravings, and has never been shown to assist weight loss. 

Whenever your liver is forced to filter and metabolize a poison, it can be damaged. And there is no doubt in my mind that aspartame is just that, a poison.

Here are the research facts:

· Nutrasweet breaks down into Methanol (wood alcohol) ten minutes after ingestion. Read more

Is Your Cookware Making You Sick?

 Pots and pans, as well as storage containers and wraps can leach harmful substances into our foods and beverages too. So choosing the right cookware is an important step in becoming an agedefying, disease-fighting machine!

A toxic group of chemicals and metals that ooze, smoke and leach their way into your foods has everything to do with the cookware you use to prepare your food.

Say “No” to Non-Stick

Think your non-stick pan is saving you time and making for an easy cleanup? Read more

Dear Dr. Bartz: Should I exercise when I have a cold or a fever?

Exercise may actually be beneficial when you have a cold.

However, it’s probably better to stop exercising altogether if you have a fever with aching muscles.  When you exercise, your heart has to pump blood to your muscles to supply them with oxygen. It also must pump blood from your muscles to your skin where the heat is dissipated. When you have a fever, your heart has to work harder to get rid of extra heat.

                You risk injury if you exercise when your muscles hurt at rest. When muscles are damaged, they release enzymes from their cells into the bloodstream and they fill with blood from broken blood vessels. One study reported markedly increased muscle damage during relatively minor exercise during an infection, with blood tests showing increases in muscle enzymes and ultrasound tests demonstrating hemorrhage into the muscles. You will not lose much conditioning if you take off a few days.

Replace Sugar for Health

(NaturalNews) The average American eats between 90 to 180 pounds of sugar each year. That is a quarter to a half pound each day for children and adults! Besides the typical culprits of desserts, doughnuts, and soda, sugar is also found in unexpected items like condiments and bread. Our consumption of sugar is deteriorating our health and increasing the numbers of diabetes, obesity, and many other chronic illnesses.
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