Nutrition Session 2: The Specifics

Grocery Bag With Fruits and Vegetables

Do you need help planning balanced, antioxidant-rich* meals? This session is a follow-up to “The Basics” class. It provides you with specific menus based around centenarian principles and the vegetarian and Mediterranean-style patterns. (The Basics class is not required, but recommended.)

Simple menu plans and plant-rich plates are heart healthy, diabetic friendly, and cancer protective. Ideal if you’re trying to lose weight and want simplicity in the kitchen.

*Note: If you received a low antioxidant test score, i.e., Skin Carotenoid Score (SCS), when we tested you at the Kick-Off Shopping Party, the menus provided in this class will help you boost antioxidant activity and your SCS score.

OBJECTIVE: Learn how to put healthy eating into practice.

FEE: $30

WHEN: Thursday, August 10, 2017 at 4:00 pm

WHERE: Sports Basement San Ramon – 100 Montgomery St, San Ramon, CA  94583

INSTRUCTOR: Karen Owoc, B.S., Certified Clinical Exercise Physiologist / Certified Fitness Nutrition Specialist

Participants will receive 20% off on all purchases at the Sports Basement on this day.

Sports Basement logo2

Nutrition Session 1: The Basics

This class provides you with the nutritional framework to eat healthy based on your own energy requirements — individually calculated based on your Resting Energy Expenditure (REE) and activity level. Consider this class as “The Big Picture”. Emphasis is on meal planning for heart health, weight loss and diabetes management incorporating anti-cancer science and the healthy Mediterranean-style and vegetarian patterns.

OBJECTIVE: To empower you with what a healthy eating plan looks like and compare it to your current way of eating.

FEE: $30

WHEN: Thursday, July 20, 2017 at 4:00 pm

WHERE: San Ramon Library – 100 Montgomery St, San Ramon, CA  94583

INSTRUCTOR: Karen Owoc, B.S., Certified Clinical Exercise Physiologist / Certified Fitness Nutrition Specialist

 

Pre-Exercise Hydration

water glass

When you’re working out, sweaty and thirsty, you’re likely to think about drinking some water. But it’s just as important to think about it BEFORE you work out and here’s why.

Exercise and Water Basics

When exercising, your muscles contract and generate internal heat. To prevent overheating, the heat must be promptly dissipated via your body’s cooling mechanism (sweating). Sweat cools the surface of the skin and decreases your body temperature.

Maintaining good hydration levels during exercise is critical to regulating body temperature (thermoregulation) and regulating blood pressure. When you’re dehydrated, your body’s mechanism to get rid of heat shuts down which can result in heat exhaustion or worse yet, heat stroke.

Neuromuscular Activity

By keeping your body adequately hydrated, you can perform at your optimal level. Without adequate water, your neuromuscular activity slows down which affects how fast and how hard your muscles can contract. As a result, you can experience a loss of strength, reduced endurance and/or slower reaction and response times.   Continue reading “Pre-Exercise Hydration”