Wednesday, August 28, 2013

8 Hydrating Foods to Eat While Training in Hot Weather

Two gallons. That's about how much water a hard-pedaling cyclist should guzzle on a hot day, according to the Institute of Medicine. The good news: You don't have to mainline H2O to fill up. Top off your tank with foods that are high in water, says Tara Gidus, RD, an Orlando-based sports dietitian. Reach for these waterlogged foods to take a bite out of your thirst.


Blueberries: These gems contain up to 92 percent water and are rich in anthocyanins, which give them their deep hues and reduce post-workout inflammation and joint pain.


Melon: Made up of 90 percent water, melon is an ideal recovery snack. It replaces glycogen stores quickly, says David Grotto, RDN, author of The Best Things You Can Eat.


Soup: It contains sodium, the most important electrolyte to replace. Choose brothy varieties or one with vegetables, which offer nutrients to round out the electrolyte mix.


Grains: As they cook, grains such as quinoa, rice, and oatmeal soak up water, which your body absorbs during digestion. Oatmeal's soluble fiber also sucks up cholesterol.


Sweet Peppers: At 92 percent water, these are among the most hydrating of all vegetables. They're also packed with vitamins C (one red bell pepper has 253 percent of your daily value) and A.


Lettuce: Iceberg leads the pack at 96 percent water, but other varieties, such as romaine, are more nutritious and nearly as aqueous.


Cucumber: A cuke is as water-rich as lettuce, and its peel contains silica, which promotes elasticity in joints, skin and fingernails.


Celery: At 95 percent water, it's low in calories and high in fiber, both of which can aid in calorie management.

Monday, August 5, 2013

Pain in the Backpack

My daughter has been complaining about her back bothering her intermittently throughout the school year. It seems to become worse as she gets more school work. I tell her she needs to use both straps to carry her backpack, especially when it is heavy. She won’t because it is, “not cool”. Is this going to do long term harm to her body?
~Just Another Concerned Parent

Just Another Concerned Parent,
Unfortunately most kids only use one strap and it is always the same side, which is why they begin to complain about back pain as the school year progresses. By habitually carrying your backpack over the same shoulder, the body has to compensate for the uneven weight resulting in muscle imbalances, strains, spasms and low back pain. The natural curve of the middle and low back is altered, which affects the alignment of the rib cage causing posture to be changed. This can also lead to problems with the neck and shoulder. She may benefit from physical therapy in order to work on postural re-education and core stabilization. This will improve not only her standing posture, but her sitting posture as well which will help her prevent injury as she gets older. You are absolutely correct in telling your daughter to use both straps of her back pack.  This will not only promote proper posture and decrease short term back pain, but it will prevent back issues in the future.