But when it comes to diet, there are a lot of opinions out there on what you can and can’t eat, or what’s ... Read more »]]> If you neglect your diet, no amount of exercise will help you achieve your fitness goals. The two work hand in hand and you can’t have one without the other.

But when it comes to diet, there are a lot of opinions out there on what you can and can’t eat, or what’s good for you and what’s not, and with so much information, it’s hard to decipher what’s right or wrong. Of course, there are foods out there that we’ve all heard are bad and that we should avoid like the plague when it comes to our dieting routine, but Shape Magazine my have debunked three of those dieting myths.

Their post, ‘3 Nutrition Myths That Impact Your Workout‘ focuses on three things: vegan diets, chocolate milk and caffeine. Obviously, we think their comments about milk were very important and we’re glad to know that Shape understands that milk is a great post-workout drink by itself and we think that Core Power is even better!

Following a vegetarian or vegan diet negatively impacts workout performance.
Fiction
While there is limited research on the effects of a vegetarian or vegan diet as it relates to athletic performance, the idea that a meat-free diet—and in the case of vegans, one free of eggs and dairy—won’t provide exercisers with enough protein to adequately build and repair muscles is a misconception.

One of the most commonly held beliefs is that because animal sources provide protein that is complete and can be used by the body more readily, they must be superior to plant sources. However registered dietitians and researchers will be the first to tell you that if you’re consuming adequate amounts of a combination of a variety of quality plant-based protein sources—such as soy, nuts, beans, seeds, leafy greens, quinoa (a complete protein), and whole grains—you can get all of the protein needed for optimal physical performance.

Chocolate milk serves as a great post-workout recovery drink.
Fact
Given the fact that one of the commonly cited studies on this topic was supported in part by the Dairy and Nutrition Council, it’s easy to see why some people are skeptical about this. But other research has shown that both plain and chocolate milk is as effective, if not more effective, as many sports drinks for rehydrating post-exercise given its high concentration of electrolytes. Chocolate milk also provides approximately a 3:1 ratio of carbohydrates to protein, which nutrient timing research shows to be most effective for increasing protein synthesis—to help repair muscles—and replenishing energy (glycogen) stores, which provide the body with what it needs for recovery. Have a glass 45 minutes to an hour post-workout, or if you’re vegan, chocolate soy milk provides a similar carb-to-protein ratio, dietitians say.

Caffeine enhances your workouts.
Fact
The research is clear that caffeine does enhance athletic performance—so much so that the NCAA has restrictions on how much athletes can have in their systems. But before you go reaching for that venti Americano, keep in mind that the risks of consuming too much caffeine and developing a dependency may outweigh the benefits. Chronic caffeine use has been shown to contribute to high blood pressure, decreased bone mineral density in women, jittery nerves, and sleeplessness. And if you regularly drink coffee, tea, or energy drinks, consuming additional caffeine likely won’t boost your athletic performance too much, as research has found that non-caffeine users experience the greatest java boost.

Now it’s your turn!

Have you heard of these dieting myths before? Do you know of any others?

Let us know in the comments, via Twitter or on Facebook!

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But did you know there are some common misconceptions about cardio that may be keeping you from seeing the results that you’re looking for? Shape Magazine put together ... Read more »]]> Everyone knows that one of the best ways to slim down and lose weight is a healthy amount of cardio. That’s why we run, right?

But did you know there are some common misconceptions about cardio that may be keeping you from seeing the results that you’re looking for? Shape Magazine put together a great post called ‘8 Cardio Myths That Are Making You Fat’ to help you lose more weight and make our cardio workouts more effective.

As always, we’ll share a few of them here, but be sure to head over to their site and check out the rest of these great tips!

Skip Strength Training and Focus Only On Cardio

All cardio and no strength isn’t just boring, it may cause you to burn fewer calories overall. “Strength training builds lean muscle mass, which both increases your metabolism and decreases fat,” says celebrity trainer Elizabeth Hendrix Burwell, co-owner of High Performance Gym. “So the more muscle you build, the more calories you burn on a day-to-day basis.”

Do Cardio First, Then Hit the Weights

This age-old question is about as common as the chicken-or-the-egg conundrum: Should you start with cardio or strength training? “If you’re hitting the treadmill for an intense cardio session and then plan to hit the weights afterward, you’ll have little left in your tank to make your resistance training count,” says Lindsay Vastola, a certified trainer and founder of Body Project Fitness and Lifestyle. When it comes to doing a full, high-intensity cardio session and an entire resistance training workout, perform each on separate days, Vastola says, so you can give both your all and burn more calories in the process.

Doing Cardio on an Empty Stomach Burns More Fat

You can’t drive a car without gas, so why expect something different from your body? The trouble with this theory is that the large muscles that power you through your cardio exercise rely heavily on a combination of carbs and fats for energy. When you run or bike on an empty stomach, your body will turn to the carb and fat fragments in your bloodstream and muscle stores, not to the fat in your fat cells to energize your workout, says Michele Olson, Ph.D., professor of exercise physiology at Auburn University. This strategy could completely backfire, she adds, as you may become hyperglycemic and low on hydration, which can cause you to cut back on the intensity or stop before you’ve put in the 40 to 50 minutes research has shown is necessary for your body to burn fat.

With May being National Celiac Awareness Month, I thought it would be a great time to share my thoughts on being a gluten-free athlete. I do not have celiac disease and I’m also not a doctor, so by no means am a ... Read more »]]> Here’s another great tip from Core Power Crew member Cara Bednar!

With May being National Celiac Awareness Month, I thought it would be a great time to share my thoughts on being a gluten-free athlete. I do not have celiac disease and I’m also not a doctor, so by no means am a professional on this topi. But wanted to share what works for me and maintaining a gluten-free lifestyle.

As always, make sure to consult your health care provider before changing your diet or exercise program.

I have been gluten-free for over a year now and have never felt better. I’ve never had major life changing issues that required me to change my diet drastically, I just wanted to run faster and feel better. I was given a book, The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life, about a year ago, and from that moment on I was hooked on learning more about how the gluten-free lifestyle could enhance my athletic ability.

As with any new lifestyle change, I suggest you find what works for you and your body and then do that. You’ll have the best results if you find a healthy lifestyle that works for you, and only you.

The idea behind athletes living a gluten-free or something as close as possible to it, is that their bodies can spend time recovering instead of spending extra time trying to break down wheat in their bodies. I am not saying wheat is bad for you, just that some people’s bodies find it difficult to break down, and the time spent doing so could be better used working on muscle repair.

For me, I could feel the difference within the first month of removing wheat. I felt I was recovering quicker, running more, and having little to no injuries. I ran six marathons last year and besides the normal aches and pains from that kind of activity, I didn’t have any injuries.

Is this because I removed wheat? I can’t tell you that for sure, but I do know that I had the fastest racing year from 5K’s to marathons and felt amazing 99 percent of the time.

So you may be asking yourself what I actually eat? Am I starving all the time? Do I only eat gluten-free labeled products?

Well, first off, if you just change your diet and only buy products labeled gluten-free, there’s a chance you could feel worse! Would you eat chips, cookies, and other mass produced products daily?

So just because it says “gluten-free cookies” or “gluten-free cupcakes,” they are not a “free pass.” They are still cookies and cupcakes which we should all enjoy, just not daily.

I also eat a lot more fruits and vegetables! I love apples, bananas, pineapples, and all kinds of berries! I do love salads, but have a hard time eating enough vegetables unless it’s a salad or a smoothie (you can add kale and/or spinach to your smoothie and I promise you won’t even taste it!).  So my trick is eating baby food!

I may look silly eating it, but it’s good for you, it tastes great, and it’s quick and convenient. If you’re able to get over the fact that eating baby food is OK, I recommend you try Happy Tot. They really do taste great and it gets me the vegetables I need without adding another salad into the mix.

You also might be wondering if it’s necessary to give up restaurant food? The answer is not at all!

Mexican food is my favorite and I love nachos and chips! Most Mexican restaurants use corn chips and corn tortillas, you just simply need to ask and double check if they are indeed made of corn. It’s also permissible to eat rice and baked potatoes as well.

Pasta is fine as long as it’s  rice or corn based (not usually the case when you’re out, but supermarkets usually cary them) then yes. As I mentioned above, I’m not allergic to flour, so if a small amount of gets mixed in with my food I’m okay. But if you’re allergic, you do need to be careful and always tell your wait staff about your issue.

Now that we’ve covered dinner, what about breakfast? I eat oatmeal, yogurt, cereal and pancakes just like everyone else. I just use almond flour or gluten-free pancake mix. Also, yogurt is naturally gluten-free and cereals like Corn Flakes or Chex Mix are all typically gluten-free as well.

And what do I eat the night before a race? I love rice and risotto’s, so I’ll typically eat one of those to get my healthy carbohydrates in and from time to time I’ll add some chicken and vegetables as well. I also love peanut butter, so will often eat rice cakes with peanut butter and honey on top as a pre race snack! And of course, I finish my work outs with Core Power, because they taste great, help aid recovery, and are gluten-free!

By adding a lot for fruits, vegetables, whole grains (Brown Rice, Corn, and Quinoa), beans and lentils in my diet, I get the right foods that work for me. And yes, I do still eat ice cream, brownies and candy, but the gluten-free kind. Just read the labels and make sure not to overdo it!

Cheers!

–Cara

Cara Bednar is a long time Core Power fan and user, Core Power Crew Athlete, Member of Beantown Bootcamp, Loves and sells the City of Boston, shares a passion for running, being gluten free, and enjoying life! Follow Cara on Twitter and Facebook.

Celiac disease is an autoimmune digestive disease that damages the villi of the small intestine and interferes with absorption of nutrients from food. Essentially, the body is attacking itself every time a ... Read more »]]> Did you know that May is National Celiac Awareness Month? Here’s a better question: Do you know what celiac disease is?

Celiac disease is an autoimmune digestive disease that damages the villi of the small intestine and interferes with absorption of nutrients from food. Essentially, the body is attacking itself every time a person with celiac consumes gluten.

When people with celiac disease eat foods containing gluten, their immune system responds by damaging the finger-like villi of the small intestine. When the villi become damaged, the body is unable to absorb nutrients into the bloodstream, which can lead to malnourishment.

Left untreated, people with celiac disease can develop further complications such as other autoimmune diseases, osteoporosis, thyroid disease, and cancer. Sadly, there are about 83 percent of individuals living with this disease and they don’t even know about it.

Core Power is gluten free and we’d like to show you some ways you can lend a hand to help raise celiac awareness. Check out these very cool and informative sites and be sure to pass them along to family and friends!

▪       10 Signs You Might Be Gluten Intolerant

▪       Celiac Awareness Month Newsletter

▪       Celiac Symptom Checklist

▪       Gluten Free Cooking Tips

▪       Gluten Free Shopping List

–Cheers

Lindsay

Now it’s your turn!

Do you know anyone who is suffering from celiac disease? Do you feel this post would be helpful to them?

Let us know in the comments, via Twitter or on Facebook!

Along with being a regular contributor to the Fair Oaks Farms team and the Core Power Tip of the Day, Lindsay is a long time Core Power fan and user, a #FitFluential Ambassador, pro triathlete James Cotter’s wife, nutrition/fitness consultant, and shares a passion for GLUTEN FREE cooking! Meet Lindsay at CotterCrunch.com and follow her on Twitter.

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Running hills isn’t easy for me. I’ve never jumped out of bed on a scheduled hill work out and thought it was going to be an “easy day”. Like many runners, I often try and ... Read more »]]> Here’s another great Core Power Tip of the Day on running hills from our Crew member, Cara Bednar!

Running hills isn’t easy for me. I’ve never jumped out of bed on a scheduled hill work out and thought it was going to be an “easy day”. Like many runners, I often try and plan my running route around the hills not over them. But hills are good; actually, hills are great!

Running hills pushes you both mentally and physically. They tax your muscles on the climb and crush your quads on the descent. But the more hills you do, the stronger your stride becomes and the faster you run. My first tip for anyone on the hills is take things slow and steady. It doesn’t matter the first time how long it takes you to get to the top because I can guarantee you that the next time will be faster.

Here are some more tips to help you in your hill workouts:

1. When you are charging up the hill, take smaller steps which are shorter and quicker than your typical stride. This will help propel your legs to “spin up” the hill.

2. Imagine there is a line pulling from your belly button to the top of the hill — it will force you to keep your head, chest and hips moving onward and upward!

3. On the descent, let yourself “fall” and you will run faster becasue your legs will be taking longer strides. Often people slow on the down hills because they are scared they will actually fall. Strengthen your quads in the gym, and you will have no trouble gaining speed on the descent.

4. The descent is also a good time to “shake out” your upper body. You may see runners often doing this and think “what the heck?” But the reality is you’ve just used your abs and upper body to propel you up the hill, so reward them with a little shake out on the way down.

5. Progress slowly with the hills. You don’t need to tackle 15 hills on the first day. Like anything, consistence is key, so build up. Find a hill with a slight incline, and start by running up as much of it as you can without making yourself uncomfortable. If you feel you can run the full hill, then do that and repeat. If the hill seems too challenging, run up a quarter or half of it, come back to the start and repeat. Each time you run, try and pass the last spot you stopped at until you’ve completed the full hill.

6. For a more advanced hill work out, bring a watch. Just like in a track workout, try and keep your pace consistent. Depending on the amount you want to run and the length of the hills, set a number of repeats and try to run the hill at the same pace for each repeat. Remember to push yourself on each hill and walk down if you need the recovery time, but push yourself again for the rest of your repeat cycles to try and hit the same pace.

7. Run the hills with a friend. Often having someone to “chase” makes running less mental. Switch who leads which hills so you only need to stay with your buddy and not have to think so much. Besides, the friendly competition will be good for you!

8. Training for a race that you know will have hills on the course? Try and mimic when the hills will appear on race day. If you know the second half of a race is hilly, run some warm up miles on a flat surface and then head to the hills. If it’s the first half that is a hilly monster, start with the hills and finish with some flat miles. If the course contains a rolling set of hills, make sure you work on your downhill runsas well. Your quads will thank you on race day, trust me! Practicing running down hills is just as important for confidence and performance as running up hills.

9. Surge specific parts of the hill when you feel like quitting! Pick a car, a mail box, a person, anything to push yourself just a little bit more. When you hit that spot on the hill, pick another target and surge after it. It will help you mentally focus on something else besides being uncomfortable.

10. Pick a mantra and repeat it. I use “I can and I will”. It’s simple but the point is you are focusing on something that isn’t the hill, the pain, or wondering where the heck the top of this hill is.

The best part of these hard work outs is knowing that come race day, you have trained harder than any course can be.  Any hill you see that day will be easier and smaller than any hill you faced in a work out.

–Cheers!

Cara

Now it’s your turn!

Did you find these tips for running hills helpful? If so….

Let us know in the comments, via Twitter or on Facebook!

Cara Bednar is a long time Core Power fan and user, Core Power Crew Athlete, Member of Beantown Bootcamp, Loves and sells the City of Boston, shares a passion for running, being gluten free, and enjoying life! Follow Cara on Twitter and Facebook.

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Self ... Read more »]]> Many of us work out for different reasons, but one common reason people hit the gym is to flatten their tummy and tone up those abs. Nobody wants to be round in the middle and therefore, a lot of work people put in the gym is dedicated to their midsection.

Self Magazine recently posted a few exercises that you can do to firm up your abs in, get this, five minutes! Exercise physiologist Michele Olson has dedicated a chunk of her career to discovering the fastest, smartest way to firm your abs, and here are a few workouts she suggests. There’s more, but you have to read the rest of the article for the remainder of these awesome exercises!

Workout One: Get Up, Roll Up

Lie faceup with right leg extended, left knee bent with left foot flat, left arm above chest and right hand gripping left arm, elbow out. Engage abs and slowly roll up (as shown). Return to start. Do 12 reps; repeat on opposite side.

Workout Two: Climb & Curl

Lie faceup with legs extended; raise right leg and place hands on sides of thigh. Sit up slowly, rolling through spine, engaging abs and walking hands up leg as you rise (as shown). Reverse movement to return to start. Do 12 reps; repeat on opposite side.

Workout Three: Yoga Boat

Lie faceup with legs in tabletop, arms at sides a few inches off ground. Engage abs and sit up, reaching arms up in front of you (as shown); hold for 1 count. Reverse movement to slowly return to start. Do 12 reps.

Now it’s your turn!

What did you think of these exercises? Do you know of any other ab-busting workouts?

Let us know in the comments, via Twitter or on Facebook!

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Yes, pollen, ragweed, cedar, oak, oh my! It’s really bad, and as much as I would like to think I’m used to it by now, I’m ... Read more »]]> We love living in Austin, TX, we really do. But did you know that it is one of the worst places to live for allergy sufferers? Ouch!

Yes, pollen, ragweed, cedar, oak, oh my! It’s really bad, and as much as I would like to think I’m used to it by now, I’m really not. Neither is my family!

That’s why when allergy — or pollen — season is high, it’s important to watch your diet. Not calories so much, but rather foods that may aggravate and irritate your allergies even more. So here are some foods that you may want to avoid depending on the kinds of allergies you have.

• For grass allergies avoid: 
• oranges
• tomatoes
• melons
• figs
• For weed pollens (specifically ragweed) avoid:
• banana
• cantaloupe
• cucumber
• melons
• zucchini
• artichoke
• teas of echinacea, chamomile and hibiscus

As you can tell, most of these foods are raw fruits and vegetables which are good for us! But if you suffer from crazy pollen attacks, be sure to slightly cook these foods whenever possible, or just avoid them altogether! And for more on what to avoid, check out this article.

Cheers!

–Lindsay

Now it’s your turn!

Do you know of any other foods that can have an adverse effect on your allergies?

Let us know in the comments, via Twitter or on Facebook!

Along with being a regular contributor to the Fair Oaks Farms team and the Core Power Tip of the Day, Lindsay is a long time Core Power fan and user, a #FitFluential Ambassador, pro triathlete James Cotter’s wife, nutrition/fitness consultant, and shares a passion for GLUTEN FREE cooking! Meet Lindsay at CotterCrunch.com and follow her on Twitter.

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We came ... Read more »]]> One of the biggest detriments to people who are working out and trying to stay in shape are those sometimes irresistible urges to eat food that tastes good, but isn’t always good for you. Resisting these urges is one of the hardest things for people to do, but there is hope!

We came across these great tips on how you can best fight those pangs for chocolate bars and potato chips that will quickly derail your plans to get fit and stay fit!

1. Distract Yourself - ”I make it a rule to wait at least 15 minutes before I indulge any craving, and keep busy with an activity that occupies my hands so I can’t reach for a treat,” says Marjorie Nolan, spokeswoman for the American Dietetic Association. “I psych myself out by washing dishes, brushing my teeth or vacuuming. The craving usually passes by the time 15 minutes are up. Sometimes you just have to wait it out.”

2. Decode Your Cravings – “Hunger, fatigue and dehydration all lower blood sugar levels, which increases appetite,” says Nolan. Take a moment to close your eyes, mentally scan your body and ask yourself if you’re really hungry — or if it’s tiredness or thirst that’s making you want to eat. “If I know I didn’t get a lot of sleep the night before, I take a 10-minute nap to help me feel better without reaching for comfort food.” Or, if you haven’t had enough liquids, try drinking a cup of passion fruit-flavored tea to quench sweet cravings, or tomato juice if you’re yearning for something salty.

3. Make a Smart Swap – Whether you want sweet, salty, crunchy, savory or a combination, there are times when your body simply needs an energy boost. Fiber-rich or nutrient-dense snacks are longer-lasting pick-me-ups than the sugar- and fat-filled treats we tend to yearn for.

4. Be Prepared – “If you’re having cravings regularly, such as at 3 p.m., it could be because you’re not getting what your body needs earlier on, such as protein. Or, if your cravings start after dinner at 8 p.m., it’s probably more emotional, such as stress,” says Morgan. Once you know your trigger times, arm yourself with pre-portioned snacks that you package at the start of the day so you don’t overdo it when your cravings inevitably strike. Try an apple with a single-serve packet of almond butter. Or, depending on your specific cravings, fill plastic baggies with an ounce of tortilla chips, 48 pistachios or 1/4 cup dried fruit such as mango.

5. Plan a Splurge –  ”Often when we forbid ourselves certain foods, we end up eating everything but that food before giving in and overindulging anyway,” says Morgan. Sometimes a low-fat cheese stick won’t ease your pizza fix, and dried fruit can’t replace peach cobbler. Ditching the diet mentality and allowing yourself small portions of decadent foods can help prevent cravings all together. You can scoop half a cup of ice cream into a plastic container and store it in your freezer if you know that’s what you’ll reach for at 8 p.m. That way, you can eat what you really want without consuming a lot of extra calories. “I plan my splurges at the beginning of the day. Since I know it’s coming, it’s so much easier for me to keep portions in check,” Morgan says.

Now it’s your turn!

Do you struggle with cravings? Do you know of any other helpful tips to combat them?

Let us know in the comments, via Twitter or on Facebook!

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