Do you want to take charge of your nutrition?  Take some classes at Mass Bay Community College this summer.　
Visit:

http://www.massbay.edu/uploadedFiles/Corporate_and_Community_Ed/Summer_Semester_2010.pdf

EATING HEALTHY for BUSY PEOPLE- GOOD NUTRITION Do you know what carbs to eat? Do you know how to figure out how much to eat to fuel your body and your mind? Learn how to choose health foods no matter where you are.

Class One: Learn the basics of nutrition, covering macronutrients and their importance. Carbohydrates, Protein, healthy fats. We will discuss the important balance of hydration, sleep, stress, exercise, nutrition.

Class Two: Reading a food label, tips on eating healthy no matter where you are, ordering out, how to stock up on staples and what to have in your pantry. 2 days    

 

Framingham campus $75

 1919 WK385 TUE 7/20, 7/27 6:00PM-8:00PM

I hope to see you there!!

 

 

 

 

Chef Kirk Conrad At Umana Barnes Middle School in East Boston supervises a team of six smiling ladies preparing about 500 lunches a day at this school.  He is dedicated to making sure the lunches whenever possible are freshly made with all fresh ingredients. 

They are sometimes at the mercy of serving processed and pre packaged foods here and there.  But for the most part make a major effort to prepare food with fresh ingredients that are tastey and healthy.  Conrad is trying to make a difference with the kids. 

Hats off to Chef Conrad trying to make a difference.

Check out the full article and hear the program that was aired on WBRU today.
http://www.wbur.org/2010/05/26/bps-food-contract/comment-page-1#comment-17368

Often I hear "I don't like the taste of water" or "I forget to drink something"....why do you need to?  Every system in your body relies on being properly hydrated to function efficiently.  Your hydration needs depend on your health, your environment, and daily physical activity level. 

There is no exact formula fit for all.  So how do you know if you are hydrated?  Well to be completely frank....the color of your urine should be clear or pale  yellow...keep in mind some medications and vitamins can affect the color of your urine.  You should urinate every 2 - 3 hours.  (he amount of sodium in your diet can affect your urination volume)

One tip is to put a pitcher on the counter and fill it...every time you come in the room take a glass...ideally every hour.  That is convenient if  you are home...but what about on the road?  Buy a stainless steel water bottle and fill it up before you go..try to fill it a few times during the day.

Water is too boring to drink or you don't like the taste?  Try a lemon or lime slice, slice of cucumber, sprig of mint or 1/8 of the container with 100% fruit juice....hydrate!  You don't want to be thirsty..that is usually too late and you are already dehydrated.  Don't get to that point. 

What do you drink throughout the day to stay hydrated?

Buying all organic can get expensive but if you had to choose which produce to buy organic, this list might be helpful.  Not all pesticides wash off with tap water.  Government tests have determined which produce have the heaviest amount of pesticide residue on them.  The Environmental Working Group has identified this group below.

1.  Celery
2.  Peaches
3. Strawberries
4.  Apples
5.  Blueberries
6.  Nectarines
7.  Bell Peppers
8.  Spinach
9.   Kale
10. Cherries
11.  Potatoes
12.  Grapes -imported ones more of a risk than domestic.

What produce do you buy organic that is not on the list and why?

Are you lacking the energy you need to finish your hike? Do you know what to pack that is healthy and portable? Do you know how to pick out healthy food choices while shopping?

Come learn the answers to these questions and more with an informative nutrition workshop at REI Boston, June 14th at 6.30pm.

This presentation if FREE and open to all REI Members and Customers. However, space will be limited. So register online to reserve your spot today.

REI Boston
401 Park Dr
Boston, MA 02215
(617) 236-0746

View Map & Directions

Take the T! Take the D Train on the Green Line. Get off at Fenway Station. REI is across the parking lot in the Landmark Center. -or- Take any Green Line train to Kenmore Station. Walk south on Brookline Ave to Park Drive. REI is on the right in the Landmark Center.

What you eat and when will affect your physical performance along with your cognitive performance.
Depending on when your activity level is, the intensity level and length of the activity dictates how much you should eat or drink.

Here are some general rules of thumb.
Start hydrated and fueled for your activity.  Drink approximately 16-24 ounces of water 1 1/2 - 2 hours before your event.  Drink another 8 ounces 15 min before your event.  Eat a high carb snack 30 min before (avoid high fiber high fat to avoid GI issues) such as 1/2 a banana or a few crackers with a drizzle of honey.  Ideally you have had time for a full meal (complex carb, lean protein, healthy fat) 2 - 4 hours before your activity.

During exercise - depending on your intensity level and length of your activity and the amount you sweat dictates how much you should take in during exercise.  Usually exercise under an hour you will be fine with hydrating with water.  Over an hour you might need to supplement with diluted sport drinks, or gels or 1/2 energy bars or 1/2 banana.

After exercise - within 15 minutes - 1 hour eat something.  Carb/protein source.  3:1 carb/protein approx.  Replenish those muscles with the fuel to rebuild instead of breaking down.  Hydrate approximately 16-24 ounces for every pound of sweat lost.  Hydrate until your urine is clear or pale yellow.

What do you eat or drink before, during or after exercise?  I would love to hear.

Come take a bootcamp class with Kim. 
Start your saturday am off with a jump start by taking a bootcamp at 7-8am. 
What will you do?

• Warm up
• Combined Upper and Lower Body Exercises
• Balance and Coordination Drills
• Heart Rate Conditioning
• Endurance, Strength, and Stamina Development
• Core strength
• Cool Down
• Stretching  
• Have FUN

Meet at Payson Park in Belmont.  There are 5 classes left to this session; but you can drop in for only $10.
Call Kim for details or to register, 877.NUTRIFY or 617 438 4467.  Or email kimr@yourhealthsense.com.

773 Belmont Street
Belmont, MA 02478-1269
(617) 489-8694

Are you confused about how much, when and what to eat before, during and after your works-outs to maximize your performance? Do you know what to eat for endurance versus strength training workouts? What you eat can help you have energy for your workouts, get stronger, and perform better.

Good luck Boston Marathon Runners.
May the wind be at your back!