Ideal Post-workout Snacks

When you have finished your workout, or are heading home after a game, there is a good chance that you will be famished and in need of some sustenance to alleviate the hunger pains. Often those quick fix options of grabbing something easy could put you on a slippery slope towards undoing all the good work you have done, especially if it becomes a regular occurrence. Planning ahead is one way of ensuring that you are not falling into the trap of eating unhealthy food after your workout, and knowing what you want to eat will prevent you from grabbing fast food.

Smoothies

A healthy smoothie is a great choice as it can be prepared before the game, and be ready and waiting for you when you finish. Choice of ingredients should take into account that the body will be filled with lactic acid, so ensure that you are choosing alkaline ingredients for easing your body back into its regular post-workout routine. Bananas, berries, nuts and low fat milk options are best, incorporating ingredients that will be high in essential nutrients for the body to get what it needs without extra sugar.

Nuts and Dried Fruit

Nuts and dried fruit such as dates are some of the easiest and best snacks for your body, whether you have just finished a workout or game, or you simply need a snack on the run. Not only will they provide the essential nutrients needed to refill your body’s energy systems, but they are easy to transport and can be kept in a container in your bag.

Fresh Fruit and Yoghurt

Who wouldn’t salivate at the thought of some fresh fruit and yoghurt after a strenuous workout or game? There’s something about eating a really healthy snack after a workout, providing peace of mind that you are doing something great for your body. Choose fruits that are easy to digest and low fat yoghurt for a delicious, healthy snack.

Tinned Fish

Fish is one of those foods that both tastes delicious and is very good for you. A tin of sardines on low sodium crackers is the perfect snack for after a workout or game, and it will not require much preparation. Tinned sardines are packed with the healthy Omega oils, as well as B vitamins, phosphorous, zinc, copper and other nutrients to keep your body looking and feeling great! At Salisbury Super Sports, we encourage all of our members to opt for healthy snacks after the game.

Four Major Reasons Why Processed Foods Are Unhealthy

When we think about the word ‘processed’ it is best to clarify what we actually mean in the context of this article. We all know that there is some processing that is done to natural foods to get them from the plant to where humans are able to buy them to take home to consume. This would include the processing of fruit from the tree and into the shop or market so we can buy it. It also includes the processing of meat so that we do not have to buy the whole cow, but can pick up cuts from the supermarket, or the process of making milk into butter, cream and other useful dairy items. The kinds of foods that we are talking about here are foods that are processed using chemicals, which in essence de-nature them to the point where a lot of the goodness is removed.

Low Nutrient Content

One of the main reasons why it is best to avoid processed foods is that they have a much lower nutrient content than if we ate them the way nature intended, as raw and unprocessed as possible. The fact that there has been a significant rise in cancer during recent times could very well have much to do with the fact that people are eating a lot more foods, but with a lower nutrient content. So their bodies are spending a lot of good energy processing the food, but not really getting any fuel that the body can use.

High Sugar Content

A lot of the ‘fast foods’ that you buy either at the supermarket or at the fast food ‘restaurants’ are extremely high in sugar and carbohydrates. They are carefully engineered to look and taste like real food, (and some of them are such a good copy that it really can be difficult not to be fooled). However, often they have a much higher sugar content than regular foods. One of the reasons for this is that the companies that produce them want you to become addicted so that you keep coming back for more. The best way to eat food is as nature intended, pure and unadulterated, to avoid hidden sugars that cause a variety of health issues if continually eaten over long periods of time.

Artificial Flavourings

Anything that has ‘artificial flavourings’ basically means that it has chemical additives that are produced in laboratories to create the illusion of being the food that it is pretending to taste like. When you see a product that says ‘chicken flavoured’, it is very unlikely that there is actually any chicken involved in the product. To get this amazing flavour out of thin air, as you can imagine, takes a delicate balance of difference chemicals, and therefore, not something that will be doing any good for your body, or your mind.

High Fat Content

Most processed foods have a high trans fat content; this is the bad hydrogenated fat, which clogs arteries and often leads to heart disease. Not only will they not be doing your body any favours but can also become addictive, which means your body will need more of them. We all know that cholesterol clogs up our arteries but do we really know how much fat is actually in that ‘low fat’ microwave meal that we have chosen from the supermarket freezer section? And what sort of preservatives are in it to allow it to be kept for so long?

If you are playing sport, the best thing you can do for your body is to put good fuel in, so that you can get the best out of it. At Salisbury Super Sport, we encourage our players to choose the highest quality and most nutritious foods and snacks, because we know that good health requires a holistic approach – mind, body and spirit.

Tips on keeping yourself hydrated this Summer!

Playing outside at the beach, playing at the park, playing at an in ground playground or even relaxing at home, our bodies need water to function properly which helps to regulate the body temperature to flush out waste.

Water, also known as H20 is essential daily; especially in Summer with the increase in temperature and higher humidity. Dietitians recommend at least 6 to 8 glasses of water daily. If you work in an office, have that bottle close by to drink throughout the day and refill as needed.

Below is some unusual facts about water that you may or may not know!

  •  There is the same amount of water on Earth as there was when the Earth was formed. The water from your faucet could contain molecules that dinosaurs drank.
  • Water is composed of two elements, Hydrogen and Oxygen. 2 Hydrogen + 1 Oxygen = H20.
  • Nearly 97% of the worlds water is salty or otherwise undrinkable. That leaves just 1% for all of humanity’s needs – agricultural, residential, manufacturing, community and personal needs.
  • A person can live about a month without food, but only about a week without water.

For more fun facts about Water, visit this website –

https://www3.epa.gov/safewater/kids/waterfactsoflife.html

How do you know if you are dehydrated?

Feeling dizzy, thirsty, lightheaded, tired, discolouration in urine or migraines? You may be dehydrated. To avoid dehydrated, ensure you consume enough water throughout the day to keep your body functioning and always remind your friends and family of the risk factors from not drinking enough!

Pouring Water

What Should You Drink To Hydrate When Exercising

With the introduction of sports drinks on the market the debate over which is better, water or sports drinks, has started. Water was the only option for many years and therefore accepted as the best option. Now, with sports drinks available many say that these are far better to drink during exercise than water ever was.

When participants are playing on our courts at Salisbury Super Sports we want everyone to ensure that they are keeping hydrated. Whether you choose water or sports drinks is entirely up to you but here is some brief information on each and why you should be drinking plenty of fluid during sport.

Why replace fluids

During exercise the body loses fluid more than the rate it usually does. When you are exercising intensely—playing indoor soccer, for example, more water is lost. You lose even more fluid again when it is hot as you will sweat more.

When excess fluid is lost and not replaced during sport, participants can feel dizzy, become fatigued and get cramps. A worst case scenario is heat stroke or exhaustion, which is even less pleasant than it sounds.

What’s so good about water?

Although we highly doubt anyone would ask the question, “What’s so good about water?” we will tell you. The majority of our bodies as you may already know are made up mostly of water; we need water to survive.

We believe the best drink to be consumed before, during and after sport is clean filtered water. Water is absorbed by the body easily and is free of flavours, sugar and additives that some believe are potentially harmful to our bodies.

Are there benefits to sports drinks?

There are some benefits to be had from sports drinks. To begin with, because sports drinks are flavoured, some people may be inclined to drink more than they would water. This at least means they are replacing lost fluid.

Sports drinks are able to replace electrolytes, which are lost through exercise and also contain carbohydrates that are great for replacing lost energy.

Keep fluids close by

Whether you choose to drink water or sports drinks when playing indoor sports at Salisbury Super Sports, remember to keep them close by. If you are thirsty your body is already dehydrated so keep up the intake of fluid.

At the end of the day the important thing is that you are replacing your fluids and playing safe.

Time to Hit the Bottle

No one who has suffered with dehydration will be in any rush to go through it again. At best, you feel disorientated and can get a major headache; at worst, you could end up in hospital or even dead. Fortunately, however, dehydration is easy to avoid.

Play Hard – Drink More

Whether you play sports outside or partake in indoor sports, you need to pay special attention to keeping hydrated. It can be easy to forget about hydration, during the thrill of a game of cricket, but your body will suffer if you ignore this basic need.

Tips to Help you Stay Hydrated

The best liquid to use to hydrate yourself is water – drink it as plain as you can manage and make sure that it is not too cold. If water is very cold, you are more likely to drink less of it.

Plain water, however, is not for everyone. As a back-up, you can use flavoured water. Buy it ready-made or flavour it yourself by adding pieces of chopped up fruit or lemon-juice. Adding mint can also help to disguise the bland flavour.

If this is still too bland, you will probably consider sodas – not a good idea at all. Sodas tend to contain too much sugar, and in some cases, caffeine. Both these ingredients tend to have a dehydrating effect.

An alternative to drinking water is to eat fruit and vegetables and is something to consider if you cannot stand the taste of plain water. Choose fruits and vegetables that are very juicy for the best results and you can’t go wrong. They provide you with a healthy, hydrating snack between meals.

Sometimes, however, it is more a case of forgetting to hydrate than actually disliking water. If this is you, try to get into the habit of drinking water with every snack. Alternatively, keep a bottle full of water with you while playing and make it your goal to finish that bottle before you leave. A good drink of water between rounds is all that’s needed.

It is important to set up a schedule for drinking water – by the time you are feeling thirsty, you are already dehydrated. Set up a plan so that you drink water throughout the day until it becomes second nature and you never have to worry about dehydration again.

Whether you play hard or not, hydration is vital to ensure that you stay healthy. Subjecting your body to regular bouts of dehydration can lead to serious and irreversible damage. It is simply not worth it. For more tips about indoor sports, click here.

The Facts and Fiction about Fats

If you ask anyone on a slimming programme what is being cut out of the ‘diet’, the answer is usually FATS. Fats are bad! This is one of those misconceptions that many people have about fats. There has been much discussion and contradictory information throughout the years but it is recognised that some fats and oils are better than others.

Similar to protein, carbohydrates and minerals, dietary fat is an essential element of our diets, whether or not we want to lose weight. Dietary fat is required for the following reasons:

a. Our bodies cannot create fats, so we need a certain amount of important fatty acids to keep us healthy.

b. We require a source of energy in our daily living and fatty acids supply our needs.

c. We cannot absorb certain nutrients nor can we transfer vitamins such as A, D and E to our cells unless we introduce some fat into our diets.

d. Fats in our bodies help to insulate us when it is very cold and they also help to protect our organs when taking part in outdoor or indoor sports Brisbane.

It is agreed that our bodies do need a certain amount of fat. However, there are good and bad fats, so it is the kind of fat we consume that really matters. Saturated fats are the ‘bad guys’. They tend to increase the risk of some diseases. They can block our arteries and cause heart disease if eaten in large quantities. These fats are found in animal foods and in a few plants. Some examples of these foods are pork, beef, lard, butter, coconut oil, palm oil, cream or any dairy produce prepared from whole milk. Most fat that is solid at room temperature usually belongs to the saturated fat group.

Unsaturated fats are the ‘good guys’. There are two types, namely, poly-unsaturated and mono-unsaturated fats. These fats help to lower our cholesterol and keep our bodies healthy. Poly-unsaturated fats are found mainly in soybeans, sunflower and sesame seeds and various other seeds and nuts. Any oils made from these items are also included in this group. If fats remain liquid at room temperature or do not harden in a refrigerator, they belong to this group.

The mono-unsaturated fats include olive oil and peanut oil. Seafood, avocados and avocado oil also belong to this group. Although these oils remain liquid at room temperature, they might begin to solidify when kept in a refrigerator for some time.

Your choice of fats and oils depends on you. If you have regular medical check-ups and take part in individual sport or indoor netball Brisbane and other indoor games, you will maintain your health with just a little thought about which foods to keep to a minimum.

Water – Life’s Fountain

We require several vital nutrients in order to stay healthy. The intake of food and water are most important to keep functioning. Although food is necessary for life itself, a healthy human can, depending on the circumstances, stay alive for up to forty days without food. However, we can only survive for three or four days without water or liquids of some kind. Although foods that we eat, such as vegetables and fruit, contain fluids, these are not enough to make sure that we are sufficiently hydrated.

Those who play outdoor or indoor sports are particularly vulnerable to dehydration if adequate water intake is not taken during and after exercise. Although Australian tap water is quite healthy, it comprises chemicals that might not be acceptable for many health-conscious people. For them, filtered water is the best alternative as it removes any impurities that ordinary tap water might contain. Nevertheless, our bodies must be kept hydrated on a daily basis and water, if it is clean and it has a good taste, will provide us with the required fluids that sustain life.

What are the consequences if we don’t adequately hydrate our bodies on a daily basis? A lack of water can create a substantial decrease in our energy levels. This can be between 20-30%. The recommended amount of daily fluid intake is eight glasses or at least two litres, most of which should be pure water. This ensures that our bodies perform optimally and that we are able to get rid of toxins.

We should drink fluids before we become thirsty. Thirst is a sign that dehydration has already taken place. Rather drink regularly throughout the day so that we hydrate ourselves before we experience any symptoms of water deprivation.

What are the symptoms of dehydration? A dry mouth is a good indication. Other symptoms are lack of concentration, headaches, tiredness and irritability. Another important sign is if urine is a deep amber colour. Insufficient water can also cause constipation. From this, we can see that keeping our bodies hydrated at all times is a necessary part of life. This is especially true for athletes and those playing sports. In fact, sports people require even more water than those who lead sedentary lives.

During regular gym exercise we can lose one litre of body fluids for each hour of exercise. Therefore, it is important that we maintain our bodies by drinking sufficient clean water throughout the day.

Fruit Juices – Friend or Foe

Most of us want to be healthier but also want this to be a simple easy process that does not involve a lot of work. That, coupled with our extremely busy lifestyles may lead us to take nutritional short-cuts. One of the most common ones used is to have fruit juice instead of whole fruit. On the surface, it may seem that fruit juices are a much better alternative to colas and the like but they are, in fact, almost as bad for you. In terms of sugar content, fruit juices are almost at the same level as soft drinks.

People who partake in indoor sports Brisbane or elsewhere are generally looking for a healthier way of life and so you will often see them drinking fruit juices before or after the sport. The high sugar content of the juice is only the first problem when it comes to fruit juices. It is the actual make-up of fruit juices that causes health problems. Nature’s design makes fruits a very nutritious and healthy package ensuring that the sugar content in the fruit is actually offset by the fibre contained. If you eat a whole fruit, the effect on blood glucose levels is tempered by the fibre. Fibre basically slows the rate at which the body can convert sugars into energy thereby making it more difficult for the body to metabolise sugars. Fruit juice has no fibre and is often the calorific equivalent of eating two to three fruits. Dieters are thus better advised to eat whole fruit and avoid fruit juices altogether.

Another problem with fruit juices, especially citrus juices, is that they encourage the production of uric acid in the body and raise the acidity level throughout the body. This is really bad news for anyone that takes indoor sports Brisbane seriously as increased acidity levels in the body can lead to a range of health problems. People with too much acidity, suffer more easily from gout and joint pain making exercise painful and sometimes impossible. Our bodies require a more alkaline pH balance in order to function at optimum and so increased acidity can see you experience a lot more pain. To assist you to help keep the acidity in your body at a reasonable level, Salisbury Super Sports Brisbane stocks and sells Xooma sachets which are specifically designed for this purpose just, add it to your drinking water. Eating too much fruit can increase acidity in the body and this is why fruit juices are major culprits when it comes to this problem. It is a lot easier to drink a juice than to eat an orange. The juice is also the equivalent of at least two to three oranges or more.

As you can see, fruit juices are definitely not a healthy option at all. They are only very mildly better than soft drinks in that they offer some nutritional benefits but the concentration of sugars and acidity in them make them an option to be avoided.