Timing Water Consumption For Optimum Health

by: Dick Cortes - Filed under: Health worthy, Videos

Can runners benefit on timing water consumption for optimum health?

They say drinking water is a simple and effective way to improve your health and productivity. Runners and non-runners surely can benefit from these simple practices in a lot of different ways.

Experts say our bodies are made up of 70% water. It’s obvious that we need to drink enough water in order to achieve and maintain optimum health.

We know that already  — but do you remember the reasons why?

Timing Water Consumption For Optimum Health Revealed

Hydration is key for good health, but did you know that timing your consumption of water can be equally as important?

I have no clue. What I know is drink 6 to 8 glasses of water everyday. More if you are physically active – just like a marathon runner like me.

Numerous scientific studies have shown that drinking water at certain times of the day can optimize the health benefits. The video above (watch it if you haven’t done so…) explains when to drink your water for optimal benefits.

Here’s the short but vital list the experts recommend;

  1. Drink 2 full glasses of water when you wake up in the morning in order to active your internal organs.
  2. Drink a glass of water 30 minutes before a meal to get help for digestion.
  3. Drink a glass of water before a shower to help lower blood pressure
  4. And, another glass before bed to help reduce the risk of stroke and heart attacks.

Timing water consumption for optimum health is everything!

Start this doable habit and share this simple technique to others…

 

 

 

Running Journal Helps Improve Training

by: Dick Cortes - Filed under: Running Tips, Shared Experts Advice

“What You Don’t Measure You Can’t Improve”? I hear this a lot in the board rooms and production meetings.

Guess what – it applies to running specially when training.

A running journal is one tool that comes to the forefront when training is being talked about.

The most effective way to know how you are progressing with your training is by maintaining your own running journal. It will take into account all the details of your running training, your previous runs against the current runs; and as a result you will have an idea of where you started, how you are improving as well as what else you can do to improve your results and reach your goals.

Training Journal – The Basics

Your journal doesn’t have to be fancy or complicated. You can simply jot down notes about your daily runs.

Tracking your development as well as your past errors will teach you how to move on to the next level and help you achieve new milestones. Creating a personal tracker or journal about your training doesn’t have to be very complicated or elaborately written. You can simply jot down notes or bullet points about the distance you have traveled as well as the time that you have achieved while running every day of your training program.

If you want your journal to have a more personal touch, then make it more detailed adding on other stories about your training. You could describe the exact time and distances that you ran each day with the route or itinerary that you ran. You can also match them with your emotions for the time being that you were running.

Training Journal – A Personal Choice

Keeping a personal journal of all your runs is a great thing to do. You can include some of your thoughts at that time that you were running or the way you felt at that moment, so you could identify which factors greatly helped you improve a particular run, or which ones dramatically pulled your performance down. Make it as simple as possible and make it a habit

After you have been keeping your journal for a while you will be able to compare previous runs to present runs so that you can see where you need to improve.

 

 

 

 

Fish A Protein Source For Runners

by: Dick Cortes - Filed under: Sports Nutrition

You’ve heard it mentioned before – fish a protein source for runners. Indeed, it is one important component of a runner’s diet.”

You have got to feed those muscles. Protein helps in recovery specially when you’re on training, and you need a lot of these proteins fast.

Let’s throw some fish in your diet? It is recommended that you eat 2 servings of fish a week. That said how about trying this recipe I baked not to long ago…

BTW, I found a video on marathon runner, Ms. Shalane Flanagan. She mentioned that she’s got fish on her diet. Watch it here http://youtu.be/eLy9InwYUfg

Fish A Protein Source For Runners – The Recipe

Anyway here’s the recipe, I would suggest you watch the video first (if you haven’t done so) and comeback here;

Ingredients:

½ cup each of Carrots, Ginger (optional), Garlic (optional), Red and/or green pepper and Celery

Salt and Pepper to taste

1 tablespoon Olive oil

3 oz. White fish (any fish will do- I used sole)

Lemon wedges

Preparation:

Preheat oven for 350 degrees F.(400 F works too)

Cut vegetables into thin strips about 2-3 inches long.

Press and chop garlic (if you’re adding some).

Cut heavy duty aluminum foil enough for 2 fish fillet. Spread (lightly) some of the olive oil.

Put fish on it, then add vegetable strips. Lemon can be added before baking or served with fish later. Add your optional ginger or garlic on plus salt and pepper to taste. Sprinkle a bit more olive oil.

Completely wrap and seal fish by closing the aluminum foil making sure there is no opening on any of the sides.

On a baking sheet depending on how many you are preparing, line them up side by side.

Put it in the preheated oven and bake for 10 minutes.

Remove from oven, then unwrap. Use care when opening packets to avoid steam.

That’s all there is to it. Enjoy a quick and easy, delicious meal. That is your fish a protein source for runners in less than 15 minutes.

Pass it on to fellow runners…will you?

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