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6. Special Nutritional Needs During Exercise

Antonio Ph.D., Jose Basic Health Publications ePub

Y

our child does not have to be a professional athlete to take advantage of proper pre- and postexercise nutrition, and to do so does not require a nutritionist. Most kids and adolescents have only a fleeting notion of the importance of food, especially when it comes to its impact on exercise and sports. Well, its about time for that to change. The fundamentals are simple and, once the extraordinary benefits are realized, success will become your childs own motivation to continue.

PRE-EXERCISE NUTRITION

What should your child eat before exercise? We suggest that a meal should be consumed two to three hours before a game or match. Preferably, this meal should contain unprocessed carbohydrates (vegetables and unrefined starches such as oats or brown rice), lean meats (chicken without the skin), and copious amounts of water. It is important as well that your child choose foods that he or she is accustomed tothis is no time to experiment with new food choices. How much your child consumes depends on body weight and age. We do suggest that your child stay away from fatty foods since these take a long time to digest. Plus, your child should consume simple carbohydrates (such as sports drinks) ten minutes or less before the match and keep consuming them throughout the game, when possible.

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4. Basic Nutrition for Fit Kids

Antonio Ph.D., Jose Basic Health Publications ePub

A

s a parent, you want to see your children succeed, prosper, and remain healthy throughout their lives. You sit down and help with their homework, play catch, and teach them the lessons of life so they dont make the same mistakes you did. Parents have a tremendous burden and responsibility in caring for their children. Instilling discipline is one of the hallmarks of raising a child and, interestingly, a lot of that discipline is introduced at the dinner table, isnt it? Well then, what better place to teach them some nutritional discipline as well?

Now, we are sure youre doing a fine job already. In hundreds of research studies spanning the last decade, there have been surprisingly few startling revelations concerning children and nutrition. Getting a child to eat their vegetables is no less important now than it was fifty years ago. But a parents job rearing children is tougher than ever and, in the area of nutrition, it has become astoundingly difficult. Unlike fifty years ago, when dinner was at six oclock sharp and the whole family ate together, we now deal with considerably more time constraints and outside influences that not only affect the way we live, but how we eat. Weve become a society on the run.

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2 ► JavaFit—The World's First Functional Gourmet Coffee

Antonio Ph.D., Jose Basic Health Publications ePub

2

JavaFit—The World’s First Functional Gourmet Coffee

Tired of taking countless pills? If you open up your kitchen cabinet, you probably have calcium pills, vitamin tablets, and assorted other capsules. Then there are the various diet pills that require you to take six King Kong–sized capsules throughout the day. Who needs all that?

If you don’t mind taking pills, you can skip this lecture. But if you’re among the millions of Americans who want to get some of these nutrients without worrying about whether you took your pills, then here’s your solution.

What if you could get the benefits of dietary supplements without changing a single behavior? In other words, you would not have to swallow extra pills, buy newfangled exercise equipment from a hyperactive spokesman on a late-night infomercial, or decipher complicated directions on the back of a label to figure out how to use it. Imagine, instead, brewing your normal cup of coffee in the morning, smelling the glorious aroma, and drinking a liquid brew that is chock full of nutrients. Sound good? Well, it’s now a reality.

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7. Tips for Gaining and Losing Weight

Antonio Ph.D., Jose Basic Health Publications ePub

K

ids these days are getting hit from all anglesif not physically on the football field or basketball court, theyre bombarded by peer pressure and media messages of who and what they should be. At earlier ages than ever before, they become concerned witheven obsessed bytheir physical appearance. It seems, for young girls, that the emphasis on being thin is reaching epidemic proportions. According to the National Eating Disorders Association, an estimated 51 percent of girls ages nine to ten feel better about themselves if they are on a diet. For young boys, the pressure to gain muscle and dominate opposing athletes is now evident on every level of play. What often gets lost in the desire to lose or gain weight is how to do it the right waythe healthy way.

No ten-year-old is going to have the emotional maturity to develop and maintain a proper diet and exercise regimen. Children may only know that thin is in or be concerned with how much they can bench press. There is a right way to gain weight and a right way to lose weight, and ultimately its up to the parents to instill healthy habits.

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8 ► Frequently Asked Questions

Antonio Ph.D., Jose Basic Health Publications ePub

8

Frequently Asked Questions

What’s the lowdown on coffee? Is it good or bad for your health?

According to the summary of a study published in 2005, scientists stated, “coffee is probably the most frequently ingested beverage worldwide; actually, we think water is … but who’s arguing? Coffee is also a rich source of many other ingredients that may contribute to its biological activity, such as heterocyclic compounds that exhibit strong antioxidant activity. Based on the literature reviewed, it is apparent that moderate, daily, filtered-coffee intake is not associated with any adverse effects on cardiovascular outcome. On the contrary, the data shows that coffee has significant antioxidant activity, and may have an inverse association with the risk of type 2 diabetes.”1 In fact, coffee:

 Helps maintain testosterone levels in men.

 May lower the risk of Parkinson’s disease.

 May lower the risk of gallstones.

 May lower the risk of type 2 diabetes.

 Has no effect on the incidence of heart disease.

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