Nutrition for Runners QUIZ

1. Which statement is true regarding how much water you should drink each day?

A. Drink 8 -8 oz. glasses of water a day.
B. Drink 50% of your weight in ounces of water. (Say you weigh around 150, you want to drink about 75 ounces of water a day.)
C. Drink when you’re thirsty.
D. Drink to keep your urine clear.
E. Drink enough that you have to urinate every 1-3 hours.

2. Which statement is true about how much water you should drink during exercise?

A. Drink two cups of fluid for every pound of body weight you lose during exercise.
B. Drink one-half to one cup every 15 to 20 minutes during exercise.
C. Drink when you’re thirsty.
D. Drink water equal to the amount you’re sweating.

3. What should you eat before exercising?

A. Healthy fats
B. Protein
C. Complex Carbohydrates
D. Simple Carbohydrates

4. How long should you wait after eating to exercise?

A. 0 minutes
B. 30 minutes
C. 60 minutes
D. 90 minutes

5. How long should you wait to eat after your run?

A. Eat right away
B. Eat within 30 minutes
C. Eat 30-60 minutes later
D. Wait at least 60 minutes to eat.

6. What length of a run should you start drinking water during the run?

A. 20 minutes
B. 30 minutes
C. 45 minutes
D. 60 minutes

7. What length of a run should you start consuming calories?

A. 30 minutes
B. 45 minutes
C. 60 minutes
D. 90 minutes


Committed to your health,
Maren

P.S. Want to know the answers? You'll have to email me to get them!

Love Cheese? Here's How To Eat it More Healthfully...

Cheese is a popular and dangerous food to love. Yes, it has protein and calcium in it, but it also has loads of calories and saturated fat.

Here are my 4 favorite ways to keep cheese in your diet, while keeping your food in healthy balance.

1. Pick lower fat cheeses. Some of the higher fat cheeses are creamed cheese (10g), cheddar (9.5g), gruyere (9g), fontina (9g) and American (9g). Some of the lower fat cheese are cottage cheese (0-4.5), neufchatel (4g), mozzerella (4.5-6g), goat (6g) and feta (6g). You can compare more cheeses here.
   
2. Seek out brands of lowfat and nonfat cheese. A personal favorite brand of mine is Alpine Lace. 3 oz. of normal swiss cheese has 108 calories and 7.88 grams of fat (5 g saturated), while Alpine Lace Reduced Fat Swiss Cheese has 90 calories and 6 grams of fat (3.5 g saturated).
   
3. Shred or grate your cheese. A much smaller amount of cheese can go a long way when you shred it or grate it, and spinkle it over your food. Like cheese and crackers? Try spinkling a little over a cracker and lighly melting it in the microwave. Like cheese in your sandwhich? Sprinkle some on top of your veggies and lowfat poultry in a whole grain pita pocket to hold it in. Like cheese sauces? Add grated cheese to nonfat milk, a little whole wheat flour to thicken it, and whtever spices you'd like to add. Here's a simple recipe.
   
4. Pick your favorite cheese you can't live without, and limit your cheese comsumption to that. For me it's brie. Any other cheese I could take or leave, so I almost always leave it. Then, the rare occasion I have brie offerred to me, I go for it!

Keep in mind 1 ounce of hard cheese is only the size of 2 dominoes or 2 pairs of dice! Serving size is what counts the most!

Email me your cheese challenge, and I'll give you more suggestions if my tips above don't apply to you!

Committed to your health,
Maren