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    Tag: Nutrition

    Training for Fitness and Racing – Understanding the Energy Systems

    PREMIUM

    You need to be a paid member of Paddle Monster to view this content. Consider joining today. Our memberships span…

    Coach Cain Coach Larry Cain, Paddle Monster Head Coach May 31, 2022
    0 Comments

    Coach Victoria on Fueling Your Workouts the Right Way

    Fueling your Workouts the Right Way! Hello Paddlers!! Can you believe it’s May!!! This part of the year is always…

    Coach Victoria Victoria Burgess, Ph.D., CISSN, 1BAC May 2, 2021
    0 Comments

    Fitness and Body Composition – South Florida – Sunday, December 6th 2020

    Fitness and Body Composition To all south Florida athletes! Join Coach Victoria Burgess for a day or Fitness and Body…

    Tim Myers November 9, 2020
    0 Comments

    Proper Sports Nutrition planning for Chattajack with Coach Victoria Burgess, PhD

    Victoria has a Chattajack-specific sports nutrition program for those seeking to thrive and not just survive in this 31-mile paddle…

    Coach Victoria Victoria Burgess, Ph.D., CISSN, 1BAC July 7, 2020
    0 Comments

    SUP 11 City Tour Nutrition Program with Victoria Burgess, PhD

    The SUP 11 City Tour Nutrition Program with Victoria Burgess, PhD, CISSN certified Sports Nutritionist, includes: —In depth customization for…

    Coach Victoria Victoria Burgess, Ph.D., CISSN, 1BAC June 4, 2020
    0 Comments
    Crossing for Cystic Fibrosis Nutrition Plan

    2020 Carolina Cup Nutrition Program with Victoria Burgess, PhD

    The 2020 Carolina Cup Nutrition Program with Victoria Burgess, PhD, CISSN certified Sports Nutritionist, includes: $80/month In-depth customization for nutrition based…

    John Beausang January 28, 2020
    0 Comments

    Worried about the Holidays and Your Paddle Training? Don’t Despair!

    The Holiday Season.  That time when we are tempted to eat too much, maybe of the wrong things, or demands…

    Lisa Schell November 26, 2016
    0 Comments
    sports nutrition

    Strongrabbit: Sports Drinks and Cliff Shots and Gu’s—OH MY!

    This is a repost of Strongrabbit, a.k.a Mrs. Mullet, a.k.a DJ BombBiscuit with part two of her “What to eat…

    John Beausang March 1, 2015
    1 Comment

    Distance Racing and Nutrition-Part 3: Taper, Race Week, and Game-Time

    This is Part Three in a three part series about ultra distance race nutrition by Steve Dullack. Read Part One…

    Steve Dullack October 14, 2014
    1 Comment
    Steve Dullack

    3 Weeks to Chattajack: Nutrition with Steve

    It’s getting real! There have been some great discussions about nutrition on some of the Facebook pages that many of…

    Steve Dullack October 2, 2014
    1 Comment

    Resolving Produce Perplexity: Why Buy Organic Produce

    This is a repost of a topic we’ve been talking a lot about: Why to buy organic produce. After our…

    John Beausang August 31, 2014
    0 Comments

    Distance Race Preparation: Avoiding the Freak Out

    Let’s start with how unqualified I am to write this: I’m not a doctor. I’m not a personal trainer. I’m…

    Katie July 16, 2014
    0 Comments

    Fuel for Paddling: Are you eating?

    It’s getting HOT in here! Summer is officially on and a lot of people are doing some hardcore training for…

    Katie June 26, 2014
    0 Comments

    Snacktacular: Setton Farms Pistachio Chewy Bites

    I was looking for something to hold me over between meals, something to stick in a pocket when I went…

    DistressedMullet June 18, 2014
    0 Comments

    StrongRabbit: Keep it REAL to Lose Weight

    Hello SUP fiends and Mullet people! Last week we began our series on balancing nutrition with weight loss goals. Sooo….…

    John Beausang July 17, 2013
    0 Comments

    How to balance nutrition needs for SUP or other exercise with weight loss

    Throughout our pre- / during- / post-training series I received several requests for information on how to balance nutrition needs…

    John Beausang July 11, 2013
    0 Comments

    8 Do’s and Don’ts to have a BLAST this 4th of July without BLOWING it

    If you’re one of the lucky ones, you’re rapidly approaching the start to a long weekend of well-deserved Independence Day…

    John Beausang July 4, 2013
    0 Comments

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    Forum Description

    If you’re one of the lucky ones, you’re rapidly approaching the start to a long weekend of well-deserved Independence Day recreation and festivities. So, this week I’ll be brief and leave you with some picnic and party tactics that can help you enjoy your break without completely falling off the proverbial wagon from a nutrition standpoint.
    1.     Don’t “save” your calories for that 6pm picnic or pool party. You’re only setting yourself up for making less healthy food choices and for over-consumption. Bloating and indigestion does not a fun party make. By eating regularly-spaced small meals and snacks pre-party, you’ll be way less likely to position yourself permanently behind the triple cheese spinach artichoke dip. After all, you didn’t come JUST for the food (or did you?). 2.     Do eat “clean” pre-party. Eating clean (lots and lots of dark green and bright veggies, high-quality protein, a bit of healthy fats) beforehand will have you energized for the fun ahead, and will give you some license to enjoy your favorite treats. 3.     Do be strategic about your treat choices. Take the time to do a quick loop around the spread so that you can decide what your “must have” treats will be. This way, you’re not regretting eating that bacon-cheeseburger slider when you spot the double-fudge chocolate chunk brownie later down the line. 4.     Do stock up on the nutrient-dense / calorie-poor options. Take note of the healthier bounty that summer parties can offer—fresh veggies and fruits, guacamole, hummus, lean meats, whole grain salads. 5.     Do savor the flavor. We’ll all be eating some treats that (ideally) are not a part of our everyday foods. So make it worth every single delicious calorie. Take the time to actually taste it. Chew it slowly. Enjoy it! Don’t mindlessly scarf down that strawberry pie and ice cream while Great Aunt Tessie catches you up on all the gossip about family members you have never heard of. 6.     If you will be drinking adult beverage(s), Do make an effort to also drink water. I enjoy a refreshing summer ale or glass of wine myself, and a good margarita can’t be beat. But remember that alcohol is dehydrating and nutrient depleting. Nutrients are required for metabolizing alcohol. The emotion-stabilizing B vitamin family is especially vulnerable to alcohol—hmmm…that could explain some extraordinary displays I’ve witnessed at various adult-based gatherings over the years. Vitamin C, magnesium, calcium, zinc, iron, potassium, and chromium may also be susceptible to alcohol, along with your energy and outlook on the next day. 7.     Don’t beat yourself up if you do “blow” it. Not that I’m giving permission to blow it, but if you’re anything like me, you tend to be quite hard on yourself afterward. If things do get a bit out of control—ie, you have 3 brownies, half a vat of cheese dip, and 4 margaritas, don’t wallow in self-pity for days on end. Move on. That was yesterday. Live in the present. Today is a day to start afresh. 8.     Do put on your favorite summer anthem and dance! It’s not only fun, but you might burn off a few bites of that key lime pie or chocolate martini that you thoroughly savored. Up next: Are you SUPping to shed some lb’s? Stay tuned as we’ll be offering some considerations and tactics for balancing adequate nutrition with weight loss goals. Until then: Enjoy your HOLIDAY! And here are two of my at-the-moment-favorite-somewhat-cheesy-summer anthems. Unapologetically mainstream chick songs! The first has just enough nod to 70’s R&B funk. The second has just enough cowbell and disco groove to get you doing your best Saturday Night Fever impression.

    What are some of your favorite summer-time dance grooves? Please share.

    *note that if the kiddo’s will be grooving to this, choose the “clean” version of Blurred Lines, as the regular version contains the “B” word. 1.     “Treasure” by Bruno Mars. https://itunes.apple.com/us/album/treasure/id573962245?i=573962553 2.     “Blurred Lines” by Robin Thicke (featuring  T.I. and Pharell) https://itunes.apple.com/us/album/blurred-lines-feat.-t.i.-pharrell/id621507456
    By StrongRabbit

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