Step 1- Decreasing Inflammation 7- 10 days Anti-Inflammatory Diet included with menus Weekly Nutritional Guidance and follow ups $75.00 Step 2-Metabolic Cleansing (rids toxins) 10-20 Days Detox Diet included with menus Weekly Nutritional Guidance and follow ups $300.00 Step 3-Regeneration and Repair (cell & joint damage) 30 days or more Approved food list and recipes included Weekly Nutritional Guidance and …
Healthy Snacks
Snacking myths Snacking makes you fat Calories in = Calories out Snacking causes cavities Snacking gets in the way of good nutrition Snacking spoils your appetite Healthful snacking means giving up some fun foods Understand the need for the snack Snacking is a part of a healthy lifestyle Snack only when you are hungry and not because of boredom Decide …
Sports Nutrition
By: Laura Burk MPH, RD, LD, NASM www.elb-consulting.com Pre Event Meal Physical activity on an emptied stomach will increase muscle wasting. Consume protein and carbohydrate two hours before workout Pure carbohydrates 30 minutes before exercise (low in fiber and fat) Recovery Nutrition Timing carbohydrate consumption following exercise can facilitate your recovery. By consuming carbohydrates within 2 hours after physical activity …
Sugar….How Much Are You Consuming???
On average Americans consume 1/3 pound of sugar a day. American Heart Association recommends less than 150 calories coming from sugar for men and less than 100 calories coming from sugar for women. How much is this? Less than one can of soda. SWEET TEA Serving Size: 16 ounces Sweet tea has its name for a reason … it’s full …
Power foods
Vary your diet for Energy Fruit – disease fighting, health body antioxidant, and photochemical Dairy – bone building calcium Red meat – iron and zinc for absorption of b vitamin metabolization Complex carbs Most diets are deficient in calcium, zinc, and fluids Building muscle Excess protein turns into storage as fat Muscle grows by making the muscle work for it …
Portion Sizes
Breads, cereals, rice, and pasta 1 slice of bread (hockey puck) ½ cup of rice or pasta(muffin tin) 1 oz of snack foods…chips and pretzels (one large handful) Vegetable group ½ cup of broccoli (light bulb) ½ cup of raw or cooked vegetables (small fist) 1 cup of lettuce (four leaves or tennis ball) Medium potato (computer mouse) Fruit group …
Nutritional Guidelines For Exercise
By: Laura Burk MPH, RD, LDN For more information visit www.elb-consulting.com Daily Tips on Twitter and Facebook WATER Maximize fluid intake during the 24 hours preceding hard and long exercise days Drink extra fluid during the last 10-15 minutes before the exercise activity Consume fluid early and at regular intervals during exercise For longer workouts, choose cool, flavored beverages …
Nutrition For Outdoor Activities
Welcome to the summer sun, longer days, and chaotic schedules. With our hectic schedules and activities we often forgot to eat. Research has shown that we consume fewer calories in the summer than winter due to the heat. Regardless if we are swimming, biking, hiking, gardening, walking, running, or playing tennis, we need to pay close attention to our nutritional …
Boost Up Your Immune System
Exercise is critical to proper immune function, as many studies have shown. By the same token, don’t exercise too vigorously if you feel a cold or flu coming on, your body needs all its energy to fight the infection. Drinking milk that contains Lactobacillus appears to decrease the rate and severity of respiratory infections, according to a study in the …
Holiday Food For Thought
By: Laura Burk MPH, RD, LD Holidays are here which means pure indulgement and weight gain. The average American gains five to ten pounds between Thanksgiving and New Years. We try to follow healthy behaviors to prevent holiday weight gain, but why doesn’t it work? Regardless of our behavior, weight maintenance solely depends on calorie input versus calorie output. …