I have changed my tune over the years when it comes to what I eat after a run or hard workout. It used to be that I really didn’t think about the makeup of an after workout snack or meal…I just ate what I felt like and didn’t worry too much about it. Then I went through an “extreme” phase where I ate only low-fat foods that were also high in energy. Now in my mid-forties,my thinking about post workout foods has evolved and I have a more healthy outlook.
Alan Tyson, a physical therapist who works with professional, elite, and middle of the road athletes, knows a thing or two about nutrition after a workout. The following article, written by Alan, includes 10 foods to eat after an intense exercise session. For the kind of fitness that I do, his guidelines are appropriate, even though I am not an elite athlete. Many of my workouts are an hour or so, and while others are much shorter, I often do the intense variety. I would tweek a few things, however. For instance, I would add to the low-fat granola a gluten-free variety (such as Trader Joe’s Loaded Fruit and Nut). I would also add a low-fat Greek yogurt to go along with the granola. I love oatmeal and load it with nuts and dried fruit, so I would replace his energy bites with oatmeal. Alan’s #1 post workout food is low-fat chocolate milk…but since I am not a milk drinker, I would say the Greek yogurt is the best replacement for that. Finally, I would have to put my #1 post-workout food as a smoothie (Alan’s #5) because I can add so much to the drink (flax seed, chia seed, protein powder, kale and other greens,etc.). Read the article and let me know what you would add as your favorite post workout meal… [Read more…]
If you are like me, sugar cravings lurk even when you least expect them. I have always been a lover of sweets. Over the years, though, I have tamed the sugar beast…at least a few times. It usually comes back though…sometimes out of nowhere, sometimes slowly and slyly. Recently the beast snuck up on me…just when I was feeling confidently in control. 
Most of us, by the time we are in our forties (some even earlier), have discovered that losing weight or even maintaining our ideal weight can be more difficult than when we were younger! Metabolism starts to slow, exercise routines become routine, and even our attitudes need revamping as we age. In other words, most of us understand the meaning of hitting a plateau when it comes to our weight. However, knowing what to do when this happens can be confusing. There are lots of diets out there claiming to be the answer as well as plenty of promising new exercise programs designed to recharge our system. It’s hard to know where to turn. 
1. Don’t decide to go on an extreme diet because it is summer. Extreme diets don’t work. Cutting out ALL carbs, avoiding fruits, or giving up suddenly ALL meats isn’t going to help you lose weight for the long haul. Instead, try cutting back in small ways…avoiding desserts, trying not to snack between meals, and drinking water before you eat a snack just in case you are actually thirsty -not really hungry at all.
Yes, it’s worth it’s weight in gold. That’s what I can say at this point about my new 
I saw a friend of mine yesterday who I haven’t seen in a long time. She looked great, and said she has been feeling better recently than she has in years. When I asked her what was different…if there was anything new in her life that could account for the difference in how she is feeling, she said vitamin D! Her doctor had put her on an 8-week vitamin D surge and she couldn’t believe how great she felt. It is always amazing to me how hearing someone’s personal experience makes so much more of an impact than simply reading or hearing about it from a health professional or the media. 
For most of us, Thanksgiving is a time to splurge a little; and to forget about healthy eating for a day. However, it is possible to have a healthy Thanksgiving. The following are nine ways to make your day nutritious and tasty, while not giving up on the Feasting.
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