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  • Nut Butter as a Sports Superfood

    Peanut butter tastes delicious, and provides nutrient-dense calories to fuel the body. Whether working out regularly, running for distance,or involved in a competitive sport, you require the best nutrition to feed your body and mind. Peanut butter gets a lot of flak for being an unhealthy fattening food. But this is far from the truth. Peanut butter contains healthy fats, and is packed with protein for energy that lasts. According to the National Peanut Board, world-class athletes “rely on peanut butter to provide long-lasting energy for their competitive lifestyles.” In 2020, an analysis of 13 studies was published in Critical Reviews of Food Science and Nutrition . ....

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  • Try Nut Butters For a Boost to your Diet!

    Peanut butter has been a pantry staplefor decades, but head to that aisle of the grocery storetoday and you’ll likely find dozens of varieties of peanut butter, along with an assortment of other nut butters. In fact, there are so many options available today, it can be hard to know which butter to buy. In addition to good-for-you unsaturated fats, nuts provide a convenient dose of plant-based protein, and are packed with vitamins, minerals, and antioxidants.While all have similar nutrients, there are still some differences between each nut, as well as the corresponding butters. Peanut butter Protein, per one ounce: 8 grams While peanuts are technically not a tree nut ....

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  • Don’t let the Holiday Season affect your training and motivation!

    The holiday season is here! Whether we’ve prepared or not, it always seems to come with its course of chaos and stress. Contrary to many popular beliefs, the average American doesn’t gain much weight during this festive time frame. In fact, a study by The New England Journal of Medicine found that the average American only gains about a pound from Thanksgiving to Christmas. Not too much to fret about, right?This leads to us wondering why our health and holidays always seem to be the misery of our waistline before the inaugural push to ditch the weight gain come January. While the food and time traveling and cooking make weight loss harder, the deeper rooted problem many ....

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  • Major League Culinary Performance Nutrition

    One hundred and sixty-two games over a six-month-long regular season. It’s an extended haul in Major League Baseball, and recovery throughout is pivotal to maintaining healthy and high-performing athletes. This goal is top of mind for the culinary and nutrition team working with the Cleveland Indians Baseball organization. Together, Sports Dietitians Grant Harris and Miguel Solis, and Executive Chef Jeremy Schroeder works as a collaborative unit across the organization’s minor league affiliates and major league team. Let’s take a look at some of the priorities and experiences they lead on when fueling for performance. What are some of the top nutritional priorities in ....

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  • Avoid weight gain over the holidays!

    The holidays are a time when family and friends gather to enjoy each other’s company — and eat! Indulgent meals, bountiful buffets, cookie swaps, holiday parties… it’s no surprise that maintaining a healthy weight can present even more challenges during the holidays than throughout the rest of the year. Each year, on average, we tend to gain a small amount of weight (about one pound per year). According to some research , most of that weight is gained over the holiday season. Study suggests you can control holiday weight gain Does that mean we are destined to see a bigger number when we step on the scale in January? Or can we keep the end-of-year weight gain at ....

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  • Transgender student athletes: Six things coaches should know

    From elementary schools to the Olympics, questions abound about trans athletes, fairness, and equality, a topic we discussed last year,with insight from the clinicians in the Gender Multispecialty Service (GeMS)at Boston Children’s Hospital. But kids and their parents aren’t the only ones who might find themselves faced with these concerns. Indeed, as student athletics resume this year, there are still a lot of questions for schools and coaches as well, says LB Moore, a clinical research assistant at Boston Children’s, clinician, and a former coach. “You can have a trans-affirming culture at your school, but the sport culture more broadly can present ....

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  • The Proper Way to teach Speed And Agility To Young Athletes

    In the matter of speed and agility training for kids, they certainly have a lot more going for them than adults. As soon as the nervous system is fully developed, it is in a state where peak performance can be achieved for speed and agility more easily than virtually any other aspect of physiology. Of course, depending on their age, kids cannot handle the same level of physiological load as adults. Even though they have some natural advantages and can often find fun and excitement in developing their speed, courses of training should be adjusted. It is important to “scale down” training so that kids will receive the maximum health and wellness benefit that they can without ....

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  • 15 Healthiest Fish to Eat, According to Registered Dietitians

    Like raisins, raw tomatoes and cilantro, fish is one of those polarizing foods — there are the lovers, and then there are “not a fish person” people who make an involuntary gross-out face when you suggest a seafood restaurant. Fair enough, but if you’ve got a hater in your family, there’s a decent chance that simply haven’t met their BFF (Best Fish Friend) yet. Many don’t taste at all “fishy” points out Valerie Agyeman, RD, a women’s health dietitian and founder of Flourish Heights virtual nutritional counseling service. Incorporating a mild fish into pasta, pizza or tacos can open picky eater’s minds. “I find that ....

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  • 5 Tips to Warm Up Effectively Before Workouts

    To stay safe and get the most out of your workout you must always include a pre-workout warm up before you begin and then finish with a cool down to get your body back into gear. During a workout, we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what a warm up is designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it. Below is an ....

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  • World Gratitude Day – September 21, 2021

    How to Develop Your Own Gratitude Ritual Creating a gratitude ritual can be tough, just as starting any new habit can be difficult to stick with at first. Like most other practices, the more you do it, the easier it will get. Try these tips to help you cultivate a fulfilling and impactful gratitude ritual: 1) Sit comfortably, close your eyes, and take several slow, deep breaths. 2) Think of something good that has happened to you recently. 3) Think of a person or animal you love. 4) Think of an occasion when you were honored or appreciated by others. 5) Think about your present situation and what is going on in your life. (Rodrigues, 2017) The popular website www.tinybuddha.com ....

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