Mused after hearing of the death of Kobe Bryant in a helicopter crash. He was one of the NBA’s greatest players and played for the Los Angeles Lakers his entire 20 year career.
(Considering surgery this winter? CareCredit Financing has a 12 months same as cash when the surgery is scheduled in January and completed by March 1.)
Before working out you need to prepare your body to expend energy. The most accessible is the glycogen found in our muscles and is primarily formed from broken down carbs.
If you work out in the morning you need to replenish the depleted glycogen stores used during sleep. Ideally, this should be done 30-45 minutes before exercise.
The best foods should be higher in simple carbs, lower in fat and fiber, and absent of extra sugars. Snack ideas include oatmeal, unflavored Greek yogurt, berries, bananas, and nuts.
(Did You Know? One of the best recovery drinks is a cup of chocolate milk. It has carbs, proteins, balanced fat, sodium and calcium.)
Energy, fluids and electrolytes need to be replaced depending on the length of the exercise. The heavier the cardio, the more carbs that need replaced. It’s important to ingest carbs and proteins within about 30-45 minutes upon completion of the activity.
Suggestions for healthy carbs include:
Bell pepper 7 gms (carbs)
¼ cp hummus 9 gms
1 cp carrots 13 gms
1 slice whole wheat toast 13 gms
1 orange 15 gms
1 banana 25 gms
1 cp whole wheat pasta 30 gms
1 cp quinoa 40 gms
1 cp brown rice 45 gms
Weight Training focused Workouts
Since there is a greater demand on activating muscle fibers a higher ratio of protein to carbs is necessary to rebuild the broken down muscle tissue into larger fibers.
1 egg 6 gms (protein)
1 cp low fat milk 8 gms
2 Tbls peanut butter 8 gms
1 cp quinoa 8 gms
3 oz tofu 8 gms
½ cp cooked chickpeas 9 gms
Plain low fat Greek yogurt 20 gms
3 oz salmon 21 gms
3 oz baked chicken 26 gms
Protein powder 15-30 gms
Water should be the go-to way of hydration unless exercising is over an hour. Hydration with Gatorade or similar is helpful when it has been over an hour to aid in replenishing not only fluids but also carbs and electrolytes.
Rebecca Lewis, MS, RDN
LA DOLCE VITA, JOIE DE VIVRE:
The Super Bowl is this Sunday. The Kansas City Chiefs are playing the San Francisco Forty-Niners. The foodnetwork.com has recipes for traditional food such as hot wings, chili, and potato skins. Epicurious.com focuses on dips and salsas, sandwiches, chili, and desserts. Cookinglight.com does makeovers to lighten the caloric load in food from chili to brownies. If you need help with general planning of the party, food and game then thespruce.com is the site to visit.
Always great! -J.S.
Get 4 cycles for price of 3. Can be used on multiple body parts or focus on one area.
Does not have to be used in one sitting as some patients may need two cycles then a repeat.
Our Spectrum LASER/IPL and this is what it does…
“Tattoo Regret” immediately after the first treatment.
HAIR: Permanent Hair Reduction
Hair Removal Special: Underarm and bikini areas! Now is the time to get started for next summer! 6 treatments are 40% off regular price for a savings of $480 and $600 respectively. Schedule in January or February to take advantage of this discount. Our “cool tip” minimizes discomfort. Above the waist the treatments are every 4-6 weeks and below 8-12 weeks. Little discomfort and quick treatments by a qualified nurse. Call for details 513-793-5772.
VASCULAR: Eliminates spider veins, capillaries, and small hemangiomas of face, legs and body.
PIGMENT: Pigment & brown spot reduction of face, neck, decolletage, and hands.
SKIN RESURFACING: Facial peels improve wrinkles from “lunchtime” to complete resurfacing.
TATTOO: Tattoo removal, “Erase Regret”.
ACNE: Acne treatments for adults and teens.
Our consultations are FREE. Call us at 513-793-5772 to schedule yours and get the specific information for your circumstance.
Cellfina, www.cellfina.com, is the only FDA-cleared minimally invasive procedure clinically proven to improve the appearance of cellulite for at least three years. The best candidate has dimpling that is not caused by loose skin. The benefits are a long-lasting, single, in-office treatment that usually takes under an hour. No general anesthesia is needed and downtime is limited in most cases to the day of treatment. 96% of patients were satisfied after two years.
SKIN CARE SPECIAL:
Winter Dry Skin?
20% off all body care products including Skinceuticals Body Tightening Concentrate, Dermesse Sugar Scrub, Elta MD MoistureRich Body Cream, Elta MD So Silky Hand Cream, and Babyfoot foot peel.
Don’t forget LATISSE, $98 for 3ml and $159 for 5 ml!
Peter McKenna, M.D.
McKenna Cosmetic Surgery Center . 10577 Montgomery Road . Cincinnati . OH . 45242
A Cincinnati Magazine “Top Doc” since 1998
Allergan Top 500 Practice
A Skinceuticals Flagship Practice