KRON 4 | What to Eat After Exercise

Consuming the ideal foods and fluids after your workouts is vital for optimal fitness. But figuring out what you should eat and drink can be confusing. I talked with KRON 4 Morning News anchor, Marty Gonzalez, and deciphered what to eat — and when.

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Recovery Nutrition 

Recover nutrition has two primary goals: 

    1. To replace what’s lost during exercise, such as fluid and fuel
    2. To promote muscle building and repair

General Post-Exercise Guidelines

  • Consume 1.0 to 1.5 grams carbohydrate (CHO) per kg body weight during the first 30 minutes after exercise and again every 2 hours for 4 to 6 hours.
  • Consume 15 to 25 grams protein during recovery.
  • Drink 16 to 24 oz. of fluid for every pound of weight lost during exercise

The Window of Metabolic Opportunity

After exercise, your body is starved for nutrients and quickest at absorbing them during the first 30 minutes after exercise and at two-hour intervals for 4 to 6 hours.

The earlier you eat carbohydrates within this window, the faster you’ll replenish your glycogen (energy) stores. Once depleted, it generally takes 24 hours to fully replenish these reserves. Waiting too long to eat can impair your performance and function.

Eating Carbs Immediately After Exercise is NOT for Everyone

Carb consumption right after exercise is important if you:

    • Work out daily.
    • Train or compete multiple times a day.
    • Participate in high intensity or prolonged exercise.
    • Have defined fitness, muscle mass, and performance goals.

If you’re an occasional exerciser or rest one or more days between intense workouts, nutrient timing isn’t critical, but the nutritional components of recovery are still required.

Be sure your intake of CHO is adequate and consumed within a reasonable time after training.

NOTE: In general, consuming a high CHO snack with some protein during recovery is a good practice for athletes and avid exercisers.

Food Planning

Planning post-exercise and post-competition snacks/meals to fit within the recovery window will take some time at first. You’ll need to figure out what, how much, and when to eat as well as how to make the food available after your workout.

Immediate Post-Exercise Snack   

Continue reading “KRON 4 | What to Eat After Exercise”

KRON 4 | Germs You Get from Gyms

Your doctor told you to get some exercise, so you go to the gym, but you end up with more than you bargained for. Fitness facilities can be icky germ factories. I’m armed with tips on how to get fit without getting sick.

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Breeding Grounds for a Wide Variety of Germs 

Fitness studios or gyms may be places to get healthy, but they’re also breeding grounds for a host of germs — particularly Staphylococcus bacteria or “staph”. 

A 2014 study published in the International Journal of Environmental Research and Public Health found 25 different categories of bacteria lurking in fitness centers.

Why Germs Thrive

Cold and flu season will be creeping up on us again soon, so beware of those coughers and sneezers who can quickly spread viruses from one treadmill to the next. 

But… the majority of germs that people pick up at their favorite fitness studio are those that affect the skin. 

Bacteria, fungi, and viruses that cause skin infections thrive in SWEAT. Warm, moist areas are particularly problematic.

Sweat gets left behind on:

    • Exercise equipment (from rowers to reformers, weights, and boxing gloves to basketballs), mats, and machines
    • Handrails, towels
    • Saunas, showers, swimming pool decks
    • Locker room benches, toilet/door handles
If you’re sweaty, it’s likely your hands AND gloves are sweaty too.

The Most Common Germs 

The following skin problems are the most common ones you can pick up at a fitness facility:

1. Athlete’s Foot and Jock Itch

  • Blame these conditions on fungus.
  • Fungi (pronounced “fun-guy”) reproduce through tiny spores in the air. That means, you can inhale the spores or they can land on you! As a result, fungal infections often begin in your lungs or on your skin. That means they’re easy to get and PASS AROUND.
  • Fungi, the plural for fungus, live and reproduce in the air, in soil and water, on plants… and on YOU. Those embarrassing health conditions mentioned above are caused by an excessive amount of fungus growing on the surface of your skin. Think of that fuzzy green mold that grows on decaying old fruit hiding in the back of your frig or the mildew that grows on shower walls. Same idea.
  • Only half of them are harmful, but they can be annoying, ITCHY and difficult to kill. If you have a circulation problem, weakened immune system, diabetes, or take antibiotics, you may be more likely to get a fungal infection. (Antibiotics may disrupt the balance of natural microflora in your system which causes fungi to overpopulate.) It’s important to get treatment at the first sign of a problem.

2. Hot-Tub Rash

  • When levels of disinfectants (like chlorine) are too low in swimming pools and hot tubs, you can get an itchy red rash from the bacteria that you pick up.

3. Plantar Warts

  • This virus infects feet, so don’t go barefoot in the locker room, gym showers, or exercise studios.

4. Impetigo (im-pe-TEE-go)

  • This HIGHLY CONTAGIOUS infection is caused by a staph or strep bacteria.
  • It gets into your body through broken skin (a cut, scrape or insect bite).
  • Transmitted through skin-to-skin contact, contaminated towels, and sports equipment.
Sports equipment is a carrier for germs. Disinfect the ball with wipes and wash your hands.

5. Staph Infections and MRSA    Continue reading “KRON 4 | Germs You Get from Gyms”

KRON 4 | Skin Cancer Kills — Don’t Let It Get You

One third of U.S. adults are getting sunburned each year which raises their risk of skin cancer. Getting just one sunburn every two years can triple your risk of melanoma, the most dangerous form of skin cancer. I was diagnosed with skin cancer in August 2013. For my story, click here.

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Three Major Types of Skin Cancer

  • Melanoma (most aggressive and deadly) — Men are more likely to DIE of melanoma than women. 
  • Basal cell carcinoma (BCC) – Most common
  • Squamous cell carcinoma (SCC) – 2nd most that

Researchers believe that men are more vulnerable to melanoma than women due to the differences in their skin. Men tend to have thicker skin with less fat beneath it and it contains more proteins (collagen and elastin). These are the fibers that give skin their youthful appearance as they provide firmness and keep it tight. Perhaps why some men seem to age more gracefully than women?

A man’s skin is more prone to melanoma than a woman’s skin.

But here’s the bad news… researchers are correlating these skin differences to being more likely to be damaged by the sun’s ultraviolet (UV) rays. A study conducted in the Netherlands found that men’s skin reacted more intensely to UV rays than did women’s skin. A separate study reached the same conclusion.

How My Cancer Saved My Husband’s Life

Cancer of the skin is the most common of all types of cancer. I was diagnosed with basal cell carcinoma five years ago (August 2013) and have not had any recurrences or new lesions. Here’s what happened to me: Why I’m Now a Statistic.

When I was diagnosed, it shocked my family because beginning in my mid-20’s, I became a sunscreen fanatic (a.k.a. the Sunscreen Police). After my diagnosis, I cunningly managed to get my husband to make an appointment for his first skin cancer screening. As a competitive swimmer in his youth and a ‘sunscreen resistor’, if I could have cancer, he was also at risk.

As a result, my husband was diagnosed with MELANOMA. Fortunately, because his cancer was caught early (Stage 0), the cells were only found in the outer layer of his skin. To put this in perspective, melanoma at Stage 3 has spread to the lymph nodes. Melanoma is an aggressive, fast-growing, deadly form of cancer. It can grow rapidly within WEEKS! You must be diligent and act fast.

What Is Basal Cell Carcinoma (BCC)?

  • Basal cell carcinoma accounts for 8 out of 10 skin cancers and usually develops on areas exposed to the sun, such as the head, face and neck, but they can occur anywhere. 
  • It affects people of all ages.
  • Grows slowly and it’s very rare for basal cell carcinoma to spread to nearby lymph nodes or to distant parts of the body. 
  • It is malignant because BCC invades and causes significant destruction of surrounding tissues and bone as it goes deep beneath the skin and can be disfiguring.
  • Over 50% of the people diagnosed with one basal cell cancer will develop a new skin cancer within five years.

My Treatment

The Mohs technique was used to remove my cancer because it was on my nose and this surgery could retain as much healthy tissue as possible. Mohs is appropriate where there are limited underlying layers of skin tissue. It is the best treatment for therapeutic and cosmetic results. Here’s more on my Mohs surgery. On the other hand, my husband’s melanoma (which was on his arm and visually quite small) was surgically removed with a very wide excision.

Skin Cancer Prevention 

Don’t brush off any changes on your skin as “nothing”. Protect yourself and your children.

1. Limit ultraviolet (UV) exposure. Whether you’re 8 or 80, have fair or dark skin, you need sunscreen if you’ll be out in the sun for LONGER THAN A FEW MINUTES. UVA rays age cells and can damage cells’ DNA. UVB rays can directly damage DNA and are a more potent cause of sunburns and skin cancer. To protect yourself, follow the “Slip, Slop, Slap, and Wrap” catch phrase.    Continue reading “KRON 4 | Skin Cancer Kills — Don’t Let It Get You”

KRON 4 | “Meatless” Foods Made with Meat

You’ve gone meatless, but do you really know what’s in your breath mints and “heart healthy” peanuts? KRON 4 Morning News Weekend anchor, Marty Gonzalez, chats with me and I reveal twelve processed foods that may seem meatless but are derived from animals (cows, pigs, and/or fish) or may contain some animal by-products.

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1. Jell-O® and Candy: Examples include gummy candies, Starburst chews, Altoids: Many foods contain gelatin which is a protein derived from the collagen of cow or pig bones, cartilage, tendons, and skin. Gelatins are used as thickening or stabilizing agents in a variety of candies and gelatin-containing desserts.

Planters peanuts2. Peanuts: Some brands of peanuts, such as Planters® Dry Roasted Peanuts, contain gelatin. The gelatin helps the salt, spices and flavorings adhere to the nuts.

At first glance, they all look the same! And by the end of the day, the different varieties are intermixed on the shelves.

Planters Peanuts
Planters® Dry Roasted Peanuts + Unsalted and Lightly Salted versions. The brands all have similar packaging including the “Heart Healthy” heart.

If you grab the wrong one, you can end up with just plain peanuts or peanuts with salt OR…

Ingredients in Planters® Dry Roasted Peanuts: PEANUTS, CONTAINS 2% OR LESS OF: SEA SALT, SPICES (CONTAINS CELERY), DRIED ONION, DRIED GARLIC, PAPRIKA, NATURAL FLAVOR, SUGAR, GELATIN, TORULA YEAST, CORNSTARCH, DRIED CORN SYRUP, MALTODEXTRIN. CONTAINS: PEANUT.

Continue reading “KRON 4 | “Meatless” Foods Made with Meat”

KRON 4 | How Much Sleep is Too Little…and Too Much

How much sleep do you need? Many working Americans sleep too little, but did you know you can sleep too much? According to studies on sleep and mortality, insufficient AND excessive sleep can shorten your life.

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*Healing and repairing cells, tissues, and blood vessels help build bone and muscle mass.

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Lack of Sleep: Immediate and Long-term Health Effects 

  1. Diminished cognitive function
  2. Increased levels of cortisol (stress hormone) which cause the following:

Continue reading “KRON 4 | How Much Sleep is Too Little…and Too Much”