Dr. Joel
Naturopathic Doctor
www.revivelife.ca
1. CHECK YOUR TICKER!
Many of us hit the gym,
hockey arena or bike path with as much enthusiasm as we
did in our youth...but anyone can have a heart attack! Be
sure to check with your health care team and have your
blood pressure, cholesterol and C reactive protein (CRP:
an infl ammatory marker, often related to heart disease)
checked. For extra insurance, don't forget to take heart
healthy omega-3 fatty acids; try adding 1 tbsp. of ground
fl ax seeds to your morning shakes.
2. CHECK YOUR TURBO CHARGER!
Your adrenal
glands (which sit on top of your kidneys) secrete your fi ght
or fl ight hormones, including epinephrine (adrenaline) into
the bloodstream. These hormones help mobilize more fuel.
Epinephrine in particular provides a chemical signal to the
fat cells to release fat into the bloodstream. This allows
the fat to travel to the working muscles. This important
hormone also signals the liver to release glucose into the
bloodstream, giving you extra fuel when needed.
3. DIGESTION & ABSORPTION:
It's not only what you
eat, but what you absorb! How many of you eat on the
run? Eating at your desk or on the run uses the sympathetic
mode of your nervous system, which gets you ready for
action, but not for digestion and absorption. You need to
be in a relaxed state, using the parasympathetic mode, in
order to release enough enzymes to breakdown your foods
for fuel. You also have to help your body out by chewing
well and taking your time. Just a reminder to eat at the
table, relax with good conversation, chew well and enjoy!
4. MEALS:
Eat a balanced meal three to four hours be-
fore a workout. A big meal of 1,000 to 1,500 calories
takes three to four hours to digest and convert into energy,
whereas a smaller meal of about 600 calories will take two
to three hours. A small snack of less than 300 calories will
only take about an hour.
SPORTS NUTRITION 101
Dr. Joel's 10 Tips for Weekend Warriors
TOTALFIT NUTRITION
53
www.TOTALFITmagazine.com
Vol. 2, Edition #3