Optimal Race Weight for Endurance Sports: A Complex Issue
Sports performance is simple and definite. Someone wins, and someone else loses or comes second. Therefore, it is tempting to think in binary terms about other aspects of sports performance. The laws of physics predict that an increase in power-to-weight ratio will increase the speed of a body moving against gravity. If body fat (or […]
Caffeine May Increase the Health Benefits of Exercise; Latte da!
Exercise is good for you. There are many ways by which exercise favorably modifies health. One way is through a chemical known as interleukin-6, usually abbreviated as IL-6. During and following exercise, skeletal muscles release IL-6 into the blood. It is then transported throughout the body where it can have positive effects. For example, the […]
We All Need a Good PAL on Most Days
Higher levels of physical activity are unquestionably important for maintaining good physical and cognitive health. Surprisingly, however, we know relatively little about the amount of energy United States (U.S.) adults expend in physically active behaviors each day. One way to estimate the amount of energy expended in physical activity is to calculate one’s physical activity […]
Community Gardens: Enhancing Nutrition, Physical Activity and Connection in Neighborhoods Across America
Gardening goes in and out of fashion over time, but the COVID-19 pandemic ushered in a new, younger wave of gardeners, many of whom grow in one of the more than 29,000 community garden plots located in city parks in the 100 largest U.S. cities. Community gardens have many benefits, including promoting healthy eating and physical […]
GSSI Presented Webinar Q&A | Follow Your Gut
Miss the webinar? Access it below View recording Q: Angiogenesis function? This is new to me. Are there are references you can point me/us to? Franks I. Gut microbes might promote intestinal angiogenesis. Nat Rev Gastroenterol Hepatol. 2013;10(3). doi: https://doi.org/10.1038/nrgastro.2012.227. Hassan M, Moghadamrad S, Sorribas M et al. Paneth cells promote angiogenesis and regulate portal […]
New Insight into Vitamin D and Physical Performance
Vitamin D is widely known to play a role in musculoskeletal and immune health, and a deficiency is associated with a wide spectrum of disease states and impaired physical performance. Vitamin D is mainly synthesized by skin exposure to sunlight ultraviolet B radiation and only a small amount (~20%) of vitamin D is available from […]
Combating Obesity as a Family
Obesity is one of those diseases that just breaks my heart. After almost 24 years in the health care field, I have not personally witnessed a reduction in this “lifestyle” disease, and the official statistics in the U.S. and worldwide don’t reflect that much progress has been made toward prevention. There are many reasons why […]
Can Diet Help Athletes Manage ADHD?
As a sports nutritionist, I commonly counsel athletes who have Attention Deficit Hyperactivity Disorder—generally referred to as ADHD (or ADD). ADHD is characterized by hyperactivity, impulsivity, and/or inattention. It affects 4-10% of all American children and an estimated 4.4% of adults (ages 18-44 years). ADHD usually peaks when kids are 7 or 8 years old. […]
Alcohol Consumption and Exercise Performance
Alcohol consumption is a topic that is not often discussed with respect to exercise performance. Typically, people joke about alcohol consumption, in general; and yet, alcohol abuse is a very serious subject. In addition, it has been well established that alcohol negatively affects health and exercise performance. Alcohol has been shown to result in damaging effects to […]
Client Challenge: Life-Change Stress Leads to Overeating, Unhealthy Food Choices
In this series, we’re exploring a variety of client scenarios. We describe a few tips from my science-based coaching toolbox to help you help your clients engage fully in a fit lifestyle that allows them to thrive, whatever thriving means in their lives. Today, we explore how to coach a client whose work responsibilities bring […]
