Exercise: How to Fuel Your Workout

Northville Prompt Weight Loss

Which is better fuel for spinning class—protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? Listen to locker room talk at the gym and you'll hear lots of conflicting tips about what you should eat and drink before and after you work out. These answers to five common questions about fueling your workout sort fact from fiction.

Will protein make my muscles grow?

Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. "Carbohydrates are the best fuel for working muscles," says Academy of Nutrition and Dietetics Spokesperson Heather Mangieri.  

Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. "Fifty to sixty percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates," says Mangieri.

Do sports drinks, gels and energy bites live up to the hype?

There's nothing special about the many sports drinks, gels and energy bites on the market. But it is important to replace lost fluids and provide carbohydrates to maintain blood glucose levels while working out. "Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels," says Mangieri.

For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help. "Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal ... Read More

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Tip: RESPECT YOUR FOOD! A Guide to What Food Goes Where

Northville Prompt Weight Loss

Your sister keeps tomatoes on the countertop, but your best friend insists they should be cold. You've heard that bread gets stale faster in the fridge, but molds more quickly outside of it. And fruit goes in the crisper drawer—except when it doesn't.

If you're confused by all the conflicting rules about what foods go where, don't fret: We got the inside scoop from registered dietitians who are experts in food storage.

You're Getting Warmer

Here are the items that should be stored on the countertop or in the pantry:

Honey is very shelf-stable—it's one of the few foods that never spoil, according to Debbi Beauvais, RD, SNS, spokesperson for the Academy of Nutrition and Dietetics. Also, if you chill honey it becomes hard to pour, so keep it in your pantry.

Tomatoes fare better when kept out of the fridge, where they can become mealy. It's true that they spoil faster when stored on the counter. If you won't be eating them quickly enough that spoilage isn't an issue, store ripe tomatoes in the refrigerator for 2 or 3 days. However, keep in mind that once you cut into a tomato (or any fruit or vegetable), it needs to be refrigerated to slow the growth of harmful bacteria.

Potatoes' starch turns to sugar when refrigerated—and refrigerating potatoes can also cause them to sprout faster, says Melissa Joy Dobbins, MS, RD, CDE, an Academy spokesperson—so store them in a cool, dry place like your pantry.

Bread can stale quickly in the fridge due to the dry circulating air. If you're afraid your bread will go moldy because your kitchen is hot or humid, ... Read More

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com

Dr. OZ: Eating Disorders and Laxative Abuse

Northville Prompt Weight Loss

An eating disorder is characterized by abnormal eating patterns that attempt to satisfy a psychological, rather than physical need. The three most common disorders are anorexia nervosa, bulimia nervosa and binge-eating disorder. Anorexia is characterized by self-starvation, weight loss, an irrational fear of gaining weight and a distorted body image. Bulimia nervosa is characterized by a cycle of compulsive bingeing followed by purging through various means, such as vomiting, laxative or diuretic abuse and extreme exercising. Binge-eating disorder is the most common disorder and is characterized by frequent periods of compulsive overeating without purging behaviors.

All three of the eating disorders play off of each other. Rarely does someone just practice one. Most of those that suffer with eating disorders usually will have a primary pattern, but all three must be addressed. For instance, many people start their eating disorder in childhood by overeating and gaining weight.  They sometimes start dieting and lose weight. Receiving compliments feeds their self-esteem and the dieting turns to restricting. The eating disorder then takes on a life of its own, going from overeating to self-starvation. At this point many are unable to control the bingeing and that is when bulimia is introduced.

We see all three eating disorders going through the addiction cycle much like drugs and alcohol. The overeater is much like an alcoholic in that food and alcohol gives a numbing out affect ... Read More 

From Oli G

To Learn More about Oli Geagea MS Dietitian and receive nutritional support go to www.promptweightloss.com