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POPSRunning Doc: What to eat and drink pre- and post-workout French fries and chocolate milk, anyone? :lol: More: Post workout, a recovery drink that has carbs as well as added protein is best (in a 3:1 or 4:1 ratio of carbohydrate:protein) so as to have amino acids available for repair. If you do not have a “recovery drink” be sure to eat protein in your next meal. Peanut butter and jelly sandwiches, pretzels, tomato juice, and chocolate milk are all good food alternatives to the scientific drinks. Many runners I know love French fries and chocolate milk after a marathon—it works great and you deserve the treat!
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POPSSports nutrition: carbs give you fuel More: Consuming carbs as soon as tolerable after hard exercise enhances muscle glycogen replacement because- 1) the blood flow to the muscles is faster immediately after exercise, so carbs can get carried to the muscles faster; 2) the muscles are better able to take up the carbs because of increased sensitivity to insulin, the hormone that helps transport carbs into muscles. Plan to have banana, fruit yogurt, fruit smoothie, and/or fig bars readily available.
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POPSGary Taubes: The great diet delusion More: The institutionalised conviction that we get fat simply because we overeat is based on the kind of fallacious reasoning that would lead to a failing grade in a high-school logic class. The first law of thermodynamics tells us that energy is neither created nor destroyed, so the calories we consume must be either stored, expended or excreted. If we are getting fatter, we must be taking in more energy than we are giving out: we are overeating. But this does not tell us which direction the arrow of causality is pointing. Do we get fat because we overeat, or is some regulatory or hormonal phenomenon driving us to fatten and in turn causing us to overeat? Saying that obesity is explained by overeating and/or sedentary behaviour is like saying that chronic fatigue syndrome is explained by a lack of energy. It sounds obvious; it tells us nothing.
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POPSJeff Galloway: Food - the importance of "prefueling" before exercise
More: If you fear undesired pit stops or gastric distress, train your intestinal track to tolerate food. Start with one saltine, or one pretzel, and then work up to a more substantial intake… Even if you are working out for less than an hour, you should still eat a pre-run snack and drink water. Athletes who ate no breakfast, biked hard for 50 minutes and then sprinted for 10 minutes to the finish were able to sprint 6% harder when they consumed adequate water vs. minimal water… One way to organize your pre-run fueling is to eat part of the upcoming meal prior to your workout. For example— • If you run in the morning, enjoy a banana before your workout, and then afterwards refuel with the rest of your breakfast, such as a bagel and a yogurt. • If you run at lunch, eat half a sandwich before your run and then enjoy the rest of your lunch afterwards. • For afternoon or afterwork sessions, enjoy a granola bar or some graham crackers pre-run, and then refuel with chocolate m
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POPSHow to eat to best fuel exercise More: Post exercise…eat something within 15 minutes…the enzymes that help the body re-synthesize muscle glycogen are really most active in that first 15 minutes. The longer we wait to eat something, the longer it takes to recover…to prevent that delayed-onset muscle soreness, refueling is part of it… How we drink can make a difference in how optimally we hydrate our body. A lot of people sip liquids, but gulping is better. Gulps of fluid leave the stomach more rapidly. It’s important to do this. It seems counterintuitive, it seems like gulping would cause a cramp. People are more likely to have stomach cramps sipping because fluid stays in their gut too long. When you take…gulps as opposed to sips, you have a greater volume of fluid in the stomach. That stimulates the activity of the stretch receptors in the stomach, which then increase intra-gastric pressure and promote faster emptying. This is why gulping is preferred.
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POPSWhere There Is No Doctor: A Village Health Care Handbook - full text available online! WTIND is an unbelievably useful basic diagnosis, treatment, and prevention handbook for common health care issues. More (not enough room to add the links, so click through): # Chapter 20: Family Planning- Having the Number of Children You Want # Chapter 21: Health and Sicknesses of Children # Chapter 22: Health and Sicknesses of Older People # Chapter 23: The Medicine Kit # The Green Pages: The Uses, Dosage, and Precautions for Medicines # The Blue Pages: New Information # Vocabulary: Explaining Difficult Words # Information: Addresses for Teaching Materials, Dosage Blanks, Patient Report, Information on Vital Signs, Abbreviations, Weight, Volume # Index
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POPSNY mayor to New Yorkers: You are now all involuntary lab rats More: In the past year, researchers…have reported one of the most rigorous experiments so far: a randomized clinical trial of heart patients who were put on different diets. Those on a low-sodium diet were more likely to be rehospitalized and to die, results that prompted the researchers to ask, “Is sodium an old enemy or a new friend?” Those results…are a reminder that salt affects a great deal more than blood pressure. Lowering it can cause problems with blood flow to the kidneys and insulin resistance, which can increase the risk of strokes and heart attacks. Salt deprivation might also darken your mood, according to recent research…After analyzing the behavior and brain chemistry of salt-deprived rats, the psychologists found that salt, like chocolate and cocaine, affected reward circuitry in the brain, and that salt-deprived rats exhibited anhedonia, a symptom of depression characterized by the inability to enjoy normally pleasurable activities.
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POPSUnderstanding Vitamin D - the not-really-a-vitamin vitamin More: There are 3 ways for adults to insure adequate levels of vitamin D: * regularly receive midday sun exposure in the late spring, summer, and early fall, exposing as much of the skin as possible. * regularly use a sun bed (avoiding sunburn) during the colder months. * take 5,000 IU per day for three months, then obtain a 25-hydroxyvitamin D test. Adjust your dosage so that blood levels are between 50–80 ng/mL (or 125–200 nM/L) year-round. Is it just me, or is saying " cholecalciferol is pronounced cho·le·cal·ci·fer·ol " rather less than helpful? Dictionary.com says it's pronounced koh- luh -kal-SIF- uh -rawl .
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POPSJoy of Cooking or joy of increased calories? I think the editor's response is disingenuous. "It's such a tiny number of recipes." Uh, no — they analyzed 18 recipes, and found that in 14 of them the calories had gone up. That's 78% of the recipes analyzed, which is not by any means a "tiny number". (If she'd argued that they used a non-representative sample of recipes, that would be different, but that's not what she said.)
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POPSGood books on holistic & naturopathic cat health When you're looking for nonfiction reference books, it's useful to have a test question or concept to look for. Basically, "if it includes x , it's probably got decent information; if it includes y , it's no good." (For dictionaries, I like the word "chthonic".) One such test for cat care books for me is the question of vaccinations. If a book says "revaccinate annually" and doesn't even mention that there are questions about whether that's safe, much less necessary, it's giving dangerous and outdated advice.
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POPSFood Pets Die For: Shocking Facts about Pet Food More: Dead Dogs and Cats as a Protein Source The most objectionable source of protein for pet food is euthanized cats and dogs. (See Chapter Four.) It is a common practice for thousands of euthanized dogs and cats to be delivered to rendering plants, daily, and thrown into rendering vats--along with pet collars, I.D. tags, and plastic bags--to become part of an ingredient called "meat meal." If you see the term "meat meal" listed as an ingredient, there is no guarantee that the pet food does not contain euthanized cats and dogs.
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