<![CDATA[Eye Kandy Health & Fitness - Nutrition Tips]]>Fri, 24 Mar 2017 08:51:02 -0700Weebly<![CDATA[Let's talk about Green Tea]]>Fri, 28 Nov 2014 18:04:45 GMThttp://eyekandyfitness.com/3/post/2014/11/lets-talk-about-green-tea.htmlPicture
Derived from the fresh, unfermented tea leaves and leaf buds of the Camellia sinensis plant, green tea has been praised for its potent antioxidant properties.

Most green tea originates from China or Japan, where it has been consumed as a traditional beverage for thousands of years. Today green tea remains one of the most popular beverages throughout world, thanks to its refreshing taste and nutrient-rich composition.

Green tea contains an abundance of antioxidants known as polyphenols(including flavonols) and phenolic acid. The flavonols include catechins (most notably EGCG), compounds believed to be key to green tea’s stronghealth-promoting properties.

Oxidative stress is associated with the aging process. Green tea providesantioxidant nutrients that combat this oxidative damage, helping to combatsome of the negative effects of aging in the body.Green tea leaves are available packed loose or in tea bags for brewing. Because green tea is available in multiple forms, including brewed tea, RTD beverages, and capsules and tablets, dosage size will vary depending on the form consumed.

Did You Know?According to ancient stories, Chinese Emperor Shen Nung accidently discovered the delicious taste and aroma of tea in 2737 BC, when wild tea leaves fell into his pot of boiling water!

Key Facts
In addition to polyphenols, green tea
• boasts vitamins, amino acids, protein, caffeine, folic acid and fluoride
“Green” refers to the color of the leaves, not to the color of the brewed product, which is yellowish in appearance
•Three of the most popular kinds of tea are green, black and oolon

Key Benefits
• Provides gentle lift from natural caffeine
• Helps boost energy and metabolism
• Supports alertness
• Helps support a healthy weight-loss program
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<![CDATA[Nutrition is Key]]>Thu, 27 Nov 2014 14:37:19 GMThttp://eyekandyfitness.com/3/post/2014/11/november-27th-2014.htmlPicture
World-class athletes know that success depends on training and nutrition. They carefully choose the foods they eat, so the right combination of nutrients will fuel them to success. Take some tips and transform your eating habits into a world-class diet. By eating wisely, you will reap the benefits of being properly fueled. Maximize muscle growth, aide recovery and replenish glycogen stores, and you'll have the energy and endurance to power you through your workouts and athletic endeavors. 


Carbohydrates

Carbohydrates are an important nutrient for athletes because they maintain blood glucose levels during exercise and replace muscle glycogen, the carbohydrate that is stored inside muscles. Muscle glycogen is the main fuel during prolonged exercise.

To stay fueled, carbohydrate recommendations for athletes exercising on a regular, highly-intensive basis range from 6 to 10 grams/kg body. The amount required depends on an individual's total daily calorie expenditure, type of exercise, gender, and environmental conditions (i.e. heat, cold, or high altitude). For part-time recreational exercisers, the diet should be comprised of about 50% carbohydrates coming from healthy sources like whole grains and not refined carbohydrates. 

Protein

Protein recommendations for endurance and strength-trained athletes range from 1.2 to 1.7 grams/kg body weight. This protein intake can generally be met through diet alone, without the use of protein or amino acid supplements. 

Fat

Fat intake should range from 20% to 30% of total calorie intake. Fat shouldn't be restricted below 20% because fat is an important source of calories, fat-soluble vitamins A, D, E and K, and essential fatty acids.

Fluids

Adequate fluid intake before, during, and after exercise is important for health and optimal performance. Two to three hours before exercise, drink 15-20 ounces or water, and then another 8-10 ounces ten to fifteen minutes before exercise. During exercise, drink 8-10 ounces every ten to fifteen minutes. 

For intense endurance exercise lasting more than 90 minutes or when you are exercising in an extreme environment (heat, cold, or high altitude), the goal is to drink to stay hydrated and to provide carbohydrate so that blood glucose levels are maintained. Intake should provide 30-60 grams of carbohydrate per hour. This carbohydrate can be consumed in a 6-8% carbohydrate sports beverage (8-16 ounces) every ten to fifteen minutes. 

Before You Exercise

Food eaten before exercise should be relatively low in fat and fiber, moderate in protein and relatively high in carbohydrate to maximize maintenance of blood glucose. 

Within 30 minutes after exercise, dietary goals are to provide adequate fluids, electrolytes, calories, protein and carbohydrates to replace muscle glycogen and promote recovery. A carbohydrate intake of approximately 0.5-0.7 grams per pound during the first thirty minutes and again every two hours for four to six hours will be sufficient to replace glycogen stores. Protein consumed after exercise will provide amino acids for building and repair of muscle tissue. So adding protein 0.2 g - 0.5 g/kg/day to carbohydrate at a ratio of 3 - 4:1 (Carbohydrate: Protein) may further improve glycogen re-synthesis so properly refuel for future exercise

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