Competitive Nutrition Systems

Recent research has linked processed food intake with cancer, particularly, greater consumption of sugar-sweetened beverages, read-to-eat packaged foods, and sugary cereals with increased ovarian cancer risk. Take control of what you eat with homemade iterations of some of these packaged classics. Try mixing up your own combination of oats, nuts, dried fruit, and spices for a healthful and delicious cereal option!

Is alkaline water worth the extra bucks? Companies claim that drinking it will help neutralize the acid in your blood and prevent disease. However, there is no strong evidence suggesting alkaline water is any better than normal filtered water.

Don't fear fats. Weight loss doctrine has preached low-fat diets for decades, but healthy fats are essential for maintaining health and athletic performance. Whole food sources of healthy fats found in nuts, fish, eggs, and vegetable oils are also excellent sources of vitamins! It is recommended that 20-35% of your daily calories come from fats.

Low-fat chocolate milk may be the recovery drink you’ve been searching for as it is affordable, contains carbohydrates and protein, and tastes great! Evidence has shown improved exercise capacity and endurance with 14.5-23oz following an exercise bout.

Incorporating regular strength training into one's training regimen can slow the natural muscle mass loss associated with age. Such habits can help maintain aerobic capacity, strength, and metabolic rate as we age.

To boost energy during long runs, try a honey-based supplement. Honey is a dynamic sweetener that provides a quick source of carbohydrates that your body can use for energy. Try making your own honey-bites with this easy recipe: https://reciperunner.com/honey-nut-energy-bites/

Ice-cold lemonade hits the spot on hot weather days. However, this thirst-quenching beverage can contain up to 41g of sugar and 260mg of sodium. Instead of drinking premade beverages, try making an easy low-sugar lemonade recipe home! https://thebusybaker.ca/healthy-3-ingredient-lemonade/

If you are trying to shave a few seconds off your PR, creatine may be of interest to you! It has been shown that creatine supplements support energy production by optimizing this important nutrient that our bodies synthesize naturally.

Try to get your nutrients from whole food sources first. Vitamins and minerals from whole foods like fruits, vegetables, whole grains, and lean meats are often more readily absorb compared to synthetic supplements. While supplements can help where you may be falling a little short of getting adequate nutrition, they cannot fix a poor diet.

Suffering from poor posture or a sore back? Consider adding movements that specifically reduce neck pain. Slowly moving through a standing forward bend pose has been shown to alleviate neck and back pain. To do this, first find a standing position with feet under your hips. Then, slowly fold your body forward with your head tucked toward your chest, while also maintaining a slight bend in the knees. Next, with your hands on the floor, at your shins, or on a block, let your head and neck relax. Rock your head from side to side and hold for ~1min. Finally, slowly roll back up to a standing position.

The consumption of antioxidants has been associated with a lower risk of chronic diseases and improved brain health. A summer salad made with antioxidant-rich spinach, carrots, strawberries, and pecans are is a great way to boost health for both the body and the brain!

Good news: blueberries are at the top of the list when it comes to antioxidant-rich fruit. Even better news: they are in season beginning now through the end of July! Do yourself a favor and pick up some fresh, nutritious blueberries this summer!