Sleeping your way to better sports performance

We all know we need more sleep. Whether it is a gentle reminder at our yearly doctor visit or that daily rush of fatigue at 2pm, sleep is something we should all prioritize just a bit more. But in a world of too many things to do and not enough time, I often see athletes push sleep to the back burner, slowly decreasing how many hours they will dedicate to getting that shut eye. However, athletes need to understand that sleep is imperative to not only improve athletic performance, but also help reach body composition goals. Here are three reasons why adequate sleep (an average of 7-9 hours nightly if you are 18 or older - more if you are younger) is so important:

1. Recovery
Sleep is when the body performs the majority of recovery from the day. This could be recovery from the high intensity workout you had that afternoon or recovery from the high pressure meeting you had that morning. Giving your body that recovery time is imperative to help your muscles adapt (which means that training actually improves your performance) and to protect your immune system function (which means you don't get sick as often). This allows you to wake up feeling rested and ready to work out again the next day.

Momma Athletes: How to drop the baby weight for good

As a mom of two awesome children, I understand the desire to get rid of the "baby weight" post-birth. I work with many young moms who often don't realize these 4 key things they should be doing to help them achieve this goal.

1. Plan
Do you plan your meals on a weekly basis? If not, pick one night each week that you will sit down and write out at least the dinner plan for each night. Use this to then build your grocery list. Focus on easy prep foods such as crockpot cooking. Meal planning sounds labor intensive, but it doesn't have to be. This simple step to plan will save you time and stress during the week. Less stress means better weight loss response. Planned out meals probably means better food will be eaten overall, which is also good for your waistline.

2. Hydrate
Nursing moms especially get dehydrated fast. However, any mom knows that in the craziness of responding to a newborn, running after a toddler or driving around young children, water often isn't on the mind. To change this, carry around a water bottle at all times. Your efforts to stay better hydrated not only will help the body flush out toxins, but also contribute to muscle building and fat loss.

3. Keep it real
Just because you have children doesn't mean you have a license to bring in child-marketed food into the house (think fruit snacks, animal crackers, juice boxes, etc.). You don't need that food and neither do your kids. Teach your kids that snacks consist of real food like vegetables and fruits. This helps start good habits in them and keeps the junk food out of your reach as well.

4. Be forgiving
Keep in mind that it took 9 months for the weight to go on - it isn't going to all fall off in 3 months. Try to keep your focus off the scale and just enjoy the beautiful blessing you have been given. This is especially important if you are a nursing mom, as extreme dieting can cause your milk production to dry up. Be forgiving with yourself and take it slowly to assure that you are dropping the weight for good. Expect around 1 pound of weight loss per week to truly drop body fat. Weight loss much more than 2 pounds per week often means you are losing either water or muscle.

Your Nutrition Coach,

RDKate


Picture source: http://gofitmom.com/wp-content/uploads/2014/03/Mom-Exercising.jpg

Which supplements should I take for concussion protection or treatment?

Concussions are hot news, and athletes are looking to do whatever they can to not only protect themselves from concussion but also treat a concussion that may have already happened. One area of growing interest is supplementation for concussions. But what does the research up to now show to actually be effective? Lets find out by briefly exploring 5 potential supplements for those at risk of or post-concussion.

1. Omega 3 Fatty Acids
Numerous animal studies have shown supplementation with omega 3 fatty acids to not only protect the brain before a concussion happens, but also heal after a concussion occurs. However, as of now, no human studies have been completed to show the same. Except for one case study, there is nothing in the research to indicate that supplementation in HUMANS is effective. The good news is that there are currently two double-blinded randomized control trials in place to evaluate DHA supplementation and concussions in humans (one at East Carolina University and one at the University of Texas Southwestern Medical Center). So, stay tuned...

6 Tips to most effectively use leftovers and decrease food waste

According the United Nations Environment Program, around 30-40% of the food supply in the U.S. is wasted, equaling more than 20 pounds of food per person per month! Worldwide, about 1 in 4 calories intended for consumption is never actually eaten (see more stats here). Those facts blow my mind! Especially when it is so easy to use the food that you buy, minimizing the amount that is wasted. Here are some steps you can take to decrease your food waste on a daily, weekly and monthly basis.

1. Meal plan
It sounds basic, but simply planning to use what you plan to buy is one of the most effective ways to cut down on food waste. This will assure that fresh food is used quickly and completely. Pick one day of the week as your "meal planning day" (mine is Monday night) - preferably close to your shopping day (mine is Tuesday morning). When planning, be sure to assess your current stores in the fridge, freezer and pantry before bringing in more. Finally, consider which meals often create leftover components, such as rice or potatoes. Use those for dinner 1-2 days after the first meal to assure that component get eaten.

Athletes: Why you should start 2016 with a nutrition plan

If you are like many athletes, you are busy planning and preparing your workout and/or competition schedule for 2016. You carefully write your goals and select your competitions. You cycle your training during the year to match that plan. You measure your heart rate, cadence, mile pace and a myriad of other things you don't quite understand. What many athletes are missing is another type of plan - a nutrition plan. Whether it is your plan for day-to-day eating or fueling before or during a competition, missing a plan can have a big impact on whether or not you meet your 2016 goals. Here is why:

1. Planning your daily nutrition assures your body recovers well on a daily basis
Good recovery can ward off illness and injury as well as help your muscle properlys and fully adapt positively to your workouts.