Recovery Electrolytes

With spring in full swing and summer just around the corner, more of us might be going outdoors for workouts and well, sweating a bit more! Some key nutrients you are losing when you sweat are:

  • minerals (electrolytes): potassium and sodium
  • water

The great thing about our bodies is that the harder we workout, the hungrier we get and we naturally replace those minerals and water lost. So there really is no need to purchase supplements (unless you want to!) because the foods we eat are already naturally high in these minerals and the chances of not having enough in our body is unlikely. Take a look at the nutrition label for sodium and you will see what I mean!

For example, let’s take a look at sodium since it is the main electrolyte lost in sweat. If you had a hard workout and worked up quite the sweat, you may lose anywhere from 400-700mg of sodium from your workout. 1/4 tsp of table salt has 580mg of salt, 12 pretzels have 720mg of salt and 1/2 cup of 1% cottage cheese has about 420mg.

Sodium (salt) is found in most foods or can added to food and potassium is found in fruits and vegetables. Below are some suggestions to replace sodium and potassium losses.

Sodium-Rich Foods

  • Bagel
  • Pretzels
  • Crackers
  • Cottage Cheese
  • Sprinkling salt on food
  • Crackers

Potassium-Rich foods

  • Potatoes
  • Yogurt
  • Banana
  • Pineapple
  • Oranges/ orange juice
  • Mangos

Water
Don’t forget about fluids! Aim to drink at 2-3 cups of water after a workout.

 

Happy refueling,
Lisa

Originally posted at oaktreenutrition.com

Baked Toasted Coconut Oatmeal

The delicious finished product

Ingredients:

Oatmeal

  • 3 flax eggs (3 Tbsp ground flaxseed + 7 Tbsp water)
  • 2/3 cup shredded, unsweetened coconut
  • 2 cups rolled oats
  • 2/3 cups almonds (slivered or chopped)
  • 1 cup frozen blueberries
  • 1/4 tsp sea salt
  • 3 Tbsp pure maple syrup
  • 1 3/4 cup milk
  • 1 1/2 Tbsp coconut oil

Toppings (optional)

  • frozen blueberries
  • any fruit! (fresh mango tastes amazing)
  • yogurt
  • milk
  • hemp hearts or chia seeds

Instructions:

  1. Preheat oven to 350ºF.
  2. Lightly grease an 8×8-inch pan with coconut oil.
  3. Before the oven reaches 350ºF, add the shredded coconut to a baking sheet and bake until golden brown. Check in every 5 minutes, depending on the temperature because it does brown quickly (mine took about 8 minutes).
  4. In a medium sized bowl, mix ground flaxseed with water.
  5. In a large mixing bowl, mix together the coconut*, oats, almonds, blueberries and salt.
  6. Add the maple syrup and milk to the flaxseed mixture and whisk to combine.
  7. Heat coconut oil in the microwave until melted (~20 seconds) and mix into the medium sized bowl. Whisk thoroughly to remove any clumps.
  8. Add the wet ingredients to the dry and mix.
  9. Pour oatmeal into pan and even out.
  10. Bake for about 40 minutes until slightly brown.
  11. Increase oven temperature to 400ºF and bake for about 5 minutes to brown edges and crisp the top.
  12. Eat and enjoy!

* Note: You can try adding all of the coconut at once or leave half to add into the prepared dish.
Interesting nutrition fact!
Did you know that our body does not absorb the healthy fats (omega-3s) from flaxseed unless it is ground up?! However, whole flaxseed is a great source of fibre ;).
Happy eating,
xo Lisa

 

Inspired by Minimalist Baker

 

Originally posted at oaktreenutrition.com

3 Steps to Get Into the Zone!

Are you an athlete who has challenges being consistent? You are not alone, therefore our psychologist put together this video to help you out. Learn 3 Steps to get into the zone now.

Also available on YouTube: Go To YouTube Version

How to Fuel for and Recover from your Workout

Although breakfast can be considered one of the most important meals of the day, what you eat before and especially after physical activity is equally as important. Some even argue that for athletes, post-exercise nutrition is the most important meal of the day!

With that said however, how to eat before and after exercise can be quite confusing. With all of the advertisements, advice and myths out there it’s no wonderful people aren’t sure where to turn. What I commonly see are people are either all gung-ho on the protein shakes and supplements (completely disregarding the need for carbohydrates and other essential nutrients) or decide not to eat at all. If your goal is to have energy for your next workout, build muscle or keep your body healthy, follow some key suggestions below.

 

BEFORE

Let’s start at the very beginning. What you eat before exercise is going to help you get the best workout possible and hopefully prevent you from “hitting the wall” or losing all your stamina and energy halfway through. In other words, eating well before physical activity will prevent fatigue and allow you to exercise longer and with more intensity.
During the Day

  • Eat regularly
    • This usually means 3 meals and 2 snacks
  • Stay hydrated and sip on water
  • Include carbohydrate-rich foods in your meals and snacks
    • i.e. fruit, grain products, milk products, starchy veggies (i.e. potatoes, corn, squash), legumes, and lentils
  • If your exercise is intense, you may need a smaller meal a few hours before to prevent an upset stomach

Remember:
You know your body the best! Try different foods before a workout/event/competition. See what works best for you and stick with that. Listen to your body!
2-4 Hours Before = MEAL

  • Have a balanced meal + 500ml (2 cups) fluid
  • The meal should be rich in carbohydrates, lower in fat and fairly low in protein and fibre
    • This allows for proper digestion

Examples:

  • Toast with peanut butter, fruit and glass of milk
  • Sandwich (meat, vegetables, cheese) + milk or fruit
  • Fruit smoothie + homemade muffin
  • Oatmeal with fruit and milk
  • Whole wheat wrap with meat and vegetables
  • Stir fry with meat/tofu/legumes, brown rice and vegetables

Note: Portion size depends on your body size, gender and duration of exercise. For a full meal, some people find they need at least 3-4 hours before they exercise.
1-1.5 Hours Before = QUICK ENERGY SNACK

If you are hungry or your workout will last more than 1 hour, grab an “energy-sustaining” or “quick-energy snack.” 

  • Snack + 200-250ml (1-1.5cups fluid)
  • The snack should be high in carbohydrates, lower in fat/protein/fibre
    • Fat, protein and fibre are all important for a healthy diet. However, because they take longer to digest, eating foods high in these nutrients may cause bloating or discomfort during a workout.
  • Try to avoid foods rich in “simple carbohydrates” (i.e. high in sugar – chocolate bars, candy). These may cause a surge of energy and then a quick drop halfway through your workout!

Examples:

  • Fresh fruit
  • Home-made muffin
  • Bowl of cereal with milk
  • Apple sauce with cinnamon
  • Regular yogurt + berries or other fruit
  • Toast with peanut butter
  • Cheese + crackers + grapes
  • Fruit + yogurt

Interesting Nutrition Fact!
      Did you know…

Carbohydrates are the MAIN source of energy for our body and the ONLY source of energy for the brain? Makes sense why you may find it hard to concentrate if you are hungry, hey? or feel like you have no energy for a workout if you had one quick meal during the day?

In other words, whenever we have food with carbohydrates in it, our body breaks it down into glucose (or energy). This is then converted into glycogen and stored in our muscles and liver. This glycogen acts like a “reserve” which our body will then use for energy during exercise.

Why do we want nice and full glycogen stores?

  • For a better workout!
  • Glycogen acts like a back-up or reserve (think ‘pantry or reserve for energy’)
  • During prolonged activity, our body will use glycogen for energy

Will I notice if my glycogen stores are low?

  • YES!
  • If we do not eat enough carbohydrates, glycogen is not stored to help us fuel activity lasting more than 1 hour
  • Your endurance will drop and you will “hit the wall”

Can I replenish glycogen stores during a workout?

  • No! This is why eating well during the day is so important!

What happens if I decide to have a low-carbohydrate diet?

  • You will have lower glycogen stores and your muscles will become tired more quickly during exercise
  • Your body will breakdown protein (i.e. your muscles) to make glucose
    • Carbohydrates spare protein from being broken down to make glucose (energy) when needed
  • People who eat enough calories and carbohydrates in the day will use protein less as an energy source

** Remember, carbohydrate is the main source of energy for physical activity ** 

AFTER

Within 30 minutes = SNACK

  • As soon as you start to cool down, the recovery clock starts ticking
  • Try to eat within 30 minutes of completing any type of physical activity. (This does NOT include stretching).
    • Body cells are most receptive to being replenished during this time

1. Carbohydrates

  • Restore glycogen stores
  • Help the immune system recover more quickly
  • Help increase overall endurance and performance (especially if you plan on working out the next day)
  • Your best bet: simple carbohydrates (i.e. tropical fruits like mangos, bananas, peaches).
    • These are quickly absorbed into your bloodstream and will help replenish glycogen stores immediately

2. Protein

  • Repairs muscle damage
  • Aim for 15-25g protein (Your body cannot absorb more than this at one time)

3. Fluids

  • Replace fluid losses (about 2 cups fluid)
  • The longer and more intense your workout, the more you need to drink
  • Hydration = pale yellow urine
  • Staying hydrated will help improve performance

4. Electrolytes

  • Replace losses
  • Sodium is the main electrolyte lost in sweat
  • If you sweat a lot, consuming foods higher in sodium will help replenish these losses

5. Vitamins and Minerals

  • Eating a healthy diet during the day will help support your health and immune system
  • As we increase exercise, free radical formation is increased. Antioxidants will help protect your body’s cells from this damage.
    • Found in fruit, vegetables, whole grains, beans and lentils, nuts and seeds, vegetable oils, and garlic

Examples:

  • Kefir + protein power + fruit (Lisa’s smoothie!)
  • Banana + Greek yogurt
  • Peanut butter sandwich + berries + milk
  • Chocolate milk + fruit
  • Cottage cheese + rice cracker + peanut butter
  • Cereal + milk

Within 2 Hours = MEAL

  • Include all 4 food groups
  • Rich in complex carbohydrates (high fibre options) and protein

Examples:

  • Stir fry with meat/ tofu/legumes, brown rice and vegetables
  • Sandwich (meat and vegetables) with milk
  • Whole wheat pasta with meat sauce + side salad
  • Scrambled eggs with cheese and diced peppers + whole grain toast
  • Grilled salmon or chicken breast + baked sweet potato + steamed vegetables

Final Suggestions

  • If activity is less than an hour and of less intensity, you could go straight to a meal (make sure you incorporate a source of carbohydrates, protein and fluids).
  • Planning meals and snacks ahead of time will help ensure you perform at your best and recovery properly
  • Choose real food first!

Happy Exercising,
Lisa
Originally posted at oaktreenutrition.com

 

 

References

  1. Coach. (2016). Fluids and Foods AFTER Training/Competition. Retrieved September 2016, from http://www.coach.ca/fluids-and-foods-after-training-competition-p154681.
  2. Coach. (2016). Eating for Endurance – Making Sense of Sport drinks, Bars, and Gels. Retrieved September 2016, from http://www.coach.ca/eating-for-endurance-making-sense-of-sport-drinks-bars-and-gels-p154675.
  3. Erdman, K. (2016). Recharge and Replenish – Recovery Nutrition. Retrieved September 2016, from http://www.coach.ca/recharge-and-replenish-recovery-nutrition-p154667.
  4. Coach. (2016). Optimizing Your Recovery Routine. Retrieved September 2016, from http://www.coach.ca/optimizing-your-recovery-routine-p157156.
  5. Sharp, A. (2015). Best Pre Workout Meals & Post Workout Meals for Endurance & Strength Training. Retrieved September 2016, from http://www.abbeyskitchen.com/nutrition-best-pre-workout-meals-post-workout-meals-enduranc/.
  6. EatRight Ontario. (2016). Stay Active. Eat Like a Champion. Retrieved September 2016, from http://www.eatrightontario.ca/en/Articles/Physical-Activity/Stay-Active-Eat-Like-a-Champion.aspx#.V-xFioRlkSJ.
  7. EatRight Ontario. (2016). Healthy Eating Checklist for Active Adults. Retrieved September 2016, from http://www.eatrightontario.ca/en/Articles/Physical-Activity/Healthy-Eating-Checklist-for-Active-Adults.aspx#.V-xGRYRlkSJ.
  8. EatRight Ontario. (2016). Sports nutrition: Facts on carbohydrate, fat and protein. Retrieved September 2016, from http://www.eatrightontario.ca/en/Articles/Physical-Activity/Sports-nutrition–Facts-on-carbohydrate,-fat-and-p.aspx#.V-xF34RlkSJ.
  9. Staton, J. (2010). Running: The Complete Guide to Building Your Running Program. Toronto: Penguin Group.
  10. Dietitians of Canada. (2016). Fuelling up before exercise. Retrieved September 2016, from http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sports-Nutrition-(Adult)/Fuelling-up-before-exercise.aspx.
  11. Dunford, M. (2006). Sports Nutrition: A Practice Manual for Professionals (4th ed.). USA. American Dietetic Association.

Best Study Strategies for Students

Physiotherapy Edmonton - Best Study Strategies for Students - Human Integrated Performance

School and studying can be daunting for even the best and most experienced learners. Feeling unprepared for an exam can lead to panic, anxiety, and even decreases in self-confidence. Yet, despite these consequences many students do not adequately prepare for tests and exams and wind up perpetuating their own fear and worry regarding testing. Spending hours upon hours studying is not necessarily needed or productive. Think, “study smarter, not longer”. Shorter more frequent study sessions are more likely to be productive and contribute to long-term learning. Although many students cram the night or days before a test this is not an efficient or effective way for most learners.

Although no two people study exactly the same way and no one strategy can work for everyone, there are a number of study strategies that have been created that have been shown to be effective for a diverse population.

The first step in determining what study strategy to use for yourself is to determine what kind of learning style works best for you. There are a number of different ways to assess your learning style that will not be discussed here. Generally there are between 4 and 7 different types of learning styles depending on what source you research, but the general consensus surrounds Visual, Auditory, Reading and Writing, and Kinesthetic learning styles.

Once you know your learning style it will be much easier to modify a study strategy to be as effective as possible for you. The next step is to create the best possible conditions for learning. This includes being rested, hydrated, fed, and relaxed. If our physical body isn’t taken care of then our mind is not going to be very productive.

One quite effective study strategy is the SQ3R method. According toe the Study Guides and Strategies website (www.studygs.net), “SQ3R will help you build a framework to understand your reading assignment”. The premise of the method from with the SQ3R takes its name is Survey, Question, Read, Recite, Review. A more detailed description follows:

1) Before you read, Survey the chapter:

Read the title, headings, and subheadings and do not forget captions under pictures, charts, graphs or maps . Also read the introductory and concluding paragraphs. Next, read any summary or chapter questions that may be included in the textbook.

2) Question while you are surveying:

Turn the title, headings, and/or subheadings into questions. Try asking yourself, “What did my instructor say about this chapter or subject when it was assigned?”; “What do I already know about this subject?”.

3) When you begin to Read:

Look for answers to the questions you first raised and add any questions that come up in the margin or on a separate piece of paper (be sure to write down the page and paragraph number if you do this for easy reference). I suggest 1 question per paragraph or section. Reread captions under pictures, graphs, etc. and note all the underlined, italicized, bold printed words or phrases. Be sure to study graphic aids and only read a section at a time and recite after each section.

4) Recite after you’ve read a section:

Answer questions at the beginning or end of chapters or study guides as well as the question you created while reading. Orally ask yourself questions about what you have just read, or summarize, in your own words, what you read. The more senses you use when you recite the more likely you are to remember what you read; include Seeing, saying , hearing, writing.

Review: an ongoing process that can be broken up into different days.

When reviewing for an exam, try Reciting the entire chapter by following the guidelines in step 4. This creates an easy method of review the material without having to re-read the entire chapter. Re-read sections when you can’t answer the question your wrote down.

IMPORTANT POINT: Be sure to re-read all your questions. Skipping questions “you know” is a bad habit to get into and can interfering with your ability to remember material.

Using the text and your notes make a Table of Contents or Study Guide, listing all the topics and sub-topics you need to know from the chapter. As you have consolidated all the information you need for this chapter, periodically review the Study Guide so that at test time you will not have to cram.

Although the SQ3R can seem like a lot of work, most people find they actually save time in the long run as they do not have to study as hard leading up to exams and experience more confidence entering exams. The marks and retention of information will be well worth the investment!

Regardless of what study strategy you use the most important thing to remember is to have a plan. Planning your studying and learning will ensure you schedule enough time to prepare for your exam. Furthermore, a solid plan will help to reduce anxiety before exams and contribute to a more positive learning experience. If you need help managing stress or implementing more effective study routines, be sure to contact the professional staff at Human Integrated Performance.

MEET OUR HUMAN’S: VISUOMOTOR AND COGNITIVE PERFORMANCE TRAINER

Physiotherapy Edmonton - Brad Wall - Sports Vision Trainer - Human Integrated Performance

MEET OUR HUMAN’S: VISUOMOTOR AND COGNITIVE PERFORMANCE TRAINER

Hi, my name is Brad Wall. I grew up in a smaller city in northern Alberta called Grande Prairie. I spent a lot of time working on the farm, being active outdoors, and playing competitive sports. My main sports were hockey, football, rugby and golf. My main focus however, was on hockey where I was a goaltender playing up to Junior level. This was where I found my passion for psychology and improving mental skills which brought me to where I am today; working with all types of clients from athletes to business professionals and all in between.

I have graduated from MacEwan University with my BA in Psychology, and I am currently in pursuit of completing my masters degree in counselling psychology where my goal is to become a registered psychologist and continue to work in the sports training field while expanding out to other areas of counselling practice.

I enjoy meeting new people and being able to help them achieve their goals whatever they may be, as this is the most rewar

How Can Visuomotor Training Help You?

Physiotherapy Edmonton - Vlog - Human Integrated Performance

In todays fast paced world, we are always looking for ways that we can improve our performance and be more efficient and focused on the task at hand. Whether it be in the boardroom, at the gym, on the ice/field, or in the classroom, visuomotor training can help you to perform at your best and help you to achieve your goals! Here at Human Integrated Performance, our visuomotor training program begins with our Dynavision D2 training board. This piece of equipment is back by science and is proven to give lasting results. The D2 board has been shown to improve many different functions such as reaction time, peripheral awareness, choice decision making, focus and concentration, as well as help with memory tasks and help to create more optimal cognitive processing and functioning.

The Dynavision D2 board along with our other added exercises and expertise create a program that is equipped to help our clients no matter what their goals may be

visuomotor program has been proven to show success with helping athletes perform better, students achieve more, and help to sharpen general life skills. One other area that the dynavision has shown to very beneficial in dealing with traumatic brain injuries such as concussion, strokes, and Alzheimer’s.

” As a goalie, student and health professional I can personally say that dynavision has helped me improve my focus, concentration and abilities on the ice, in the classroom and at the office. Having also been through the concussion program that Human Integrated Performance has to offer and seeing the positive results with my own concussions, I am fully confident in our team, program and abilities to help you!”

– Brad, Dynavision and Cognitive Rehab Trainer @ Human Integrated Performance.