Tips

Ladies Fun & Fitness

TIPS

TESTIMONIAL

*Stretching 101
Stretching will improve your athletic performance and protect your body against injury - but only if you stretch after your workout. 'We know that stretching before you exercise will not protect you against injury,' emphasizes Ian Shrier, MD, PhD, past president of the Canadian Academy of Sports and Medicine. 'When muscle are warm - as they would be after a workout - they are soft and pliable' say Dr. DiNubile.' When they're cold muscle can lead to microscopic tears in the muscles and, as a result injury.

        *Regular workouts drastically reduce the risk of high blood pressure and strokes; they slow bone loss, reduce anxiety and stress, boost immunity, improves sleep and cut the risk of adult-onset diabetes, a hallmark of premature aging.

        *Beverages are not only a way to quench your thirst and replace fluids lost through sweat, but also a way to refuel your muscles with carbohydrates. Some of the smoothies can even be a quick meal-to say nothing of boosting your fruit intake at the same time. To spur your creativity, here are a few smoothie suggestions. If you don't have frozen fruit handy, you can add ice cubes to the smoothie for that cool and frosty feeling.
~Frozen strawberries + banana + milk + milk powder + orange juice
~Vanilla yogurt + instant coffee powder (decaf or regular) + ice cubes
~Frozen raspberries + silken tofu + cranberry juice + honey
~Frozen banana chunks + orange juice + pineapple juice + protein powder
~Soy milk + peaches + vanilla low-fat frozen yogurt

        *Here are a few tip to help you prepare you Fish
~If possible, cook fish in its serving dish; fish is fragile, and the less it is    handled the more attractive it is.
~Seasonings that go well with fish include lemon, dill, basil, rosemary, and parsley (and paprika for color)
~To test for doneness, gently pull the flesh apart with a fork. It should flake easily and not be translucent.
~Use leftover fish, warm or cold, in sandwiches as a change from chicken or turkey

        *Snacking before you exercise will help energize your workout. A pre- exercise snack has four main functions:
~To help prevent hypoglycemia (low blood sugar) with its symptoms of    lightheadedness, needless fatigue, blurred vision, and indecisiveness - all of which can interfere with top performance
~To help settle your stomach, absorb some of the gastric juices, and abate hunger
~To fuel your muscles, both with food eaten in advance that is stored as glycogen, and with food eaten within an hour of exercise.
~To pacify your mind with the knowledge that your body is well fueled.
(Sports Nutrition)