A 154-pound man who is 5′ 10″ will use up (burn) about the number of calories listed doing each activity below. Those who weigh more will use more calories; those who weigh less will use fewer calories. The calorie values listed include both calories used by the activity and the calories used for normal body functioning during the activity time. …
Healing Foods For Aches and Pains
By Laura BUrk MPH, RDN, LDN, personal trainer, yoga instructor As we start our running program for our first or hundredth 5k, 10k, ½ marathon, or marathon our bodies may begin to breakdown. Our runs begin to feel like we are running through quick sand with extremely tight and heavy leg muscles. Our knees start to feel every impact as …
Cutting Back the Mileage Means Cutting Back the Calories
BY: Laura Burk MPH, RDN, LDN, personal trainer, yoga instructor www.elb-consulting.com Congratulations on completing your goal race!!! As the weather turns colder and your running mileage drops it is time to adjust your nutrition. It is common for runners to gain a few pounds after their long race. While the body recovers from the race, the stomach is still screaming …
Mediterranean orzo salad
By: Laura Burk MPH, RD, LDN www.elb-consulting.com 2 cups orzo (may also use brown rice**) 1 green Italian zucchini, chopped into small dice 1 red bell pepper, chopped into small dice 6 ounces cherry tomatoes, about 1cup 2 cups baby spinach leaves, about two handfuls For lemon vinaigrette 1 lemon juiced to yield ¼ cup and zested 2 garlic cloves, …
Detox Yourself For A NEW You…
By Laura Burk MPH, RD, LDN, personal trainer Bring in the New Year by clearing your body of toxins and filling your body cells with nutrition. Reoccurring messages of detoxifying your body are everywhere. Dr. Oz recommends shakes, Cleaning Eating recommends no processed foods, Reboot Nutrition recommends juicing, Virgin Diet recommends eliminating gluten, sugar, artificial sweeteners, eggs, peanuts, dairy, soy, …
Drink Your Nutrients
Wow…nutritional colored drinks have hit the market. Green, red, purple, orange drinks, smoothies, and juices are at the grocery store and even Mc Donalds. The nutrient power of some of these drinks is absolutely amazing with tons of health benefits. Drinking a colorful drink is an easy way to consume your nine fruit and vegetable servings a day. These powerful …
Top Ten Nutrition Tips
By: Laura Burk, MPH, R.D., L.D., and personal trainer Cell: 847-912-3246 lburk@elb-consulting.com 10. Eat a variety of foods 9. Fill up on fruits, vegetables, and whole-grains. 8. Choose a diet low in salt and sugar. 7. Think positive and healthy thoughts. 6. Eat at least three meals a day to prevent overeating. 5. Drink 8- 8oz glasses of water …
The Game Plan of Nutrition
By Laura Burk MPH, RD, LD Do you rush out early in the morning or right after work for a run? If so, what is the condition of your running muscles? Eating properly before exercising improves: Adequate muscle glycogen stores Decrease hypoglycemia (low blood sugar) Settle your stomach and prevent hunger pains Provide a psychological edge Keep you well hydrated. …
The Facts To Losing Weight
Where do I start? FOOD DAIRY Start a food diary and record what you are eating and when you are eating. This will give you a great baseline to work from BMR is a starting caloric guideline- For women: BMR=655+(4.35 x weight (lbs)+(4.7 x height (in.))-(4.7 x age) For men: BMR=66+(6.23 x weight (lbs))+(12.7 x height (in.)-(6.8 x age) Determine …
Springtime is here!
Springtime is here, which means it’s time to do some spring cleaning of your kitchen. Have you ever really taken a few moments to see what is in your kitchen cabinets or refrigerator? Do your cabinets reflect you and your health? The old saying is true…. You are what you eat!!! Let’s start with the first step. Clean out your …