- Author: Diane Nelson
Doctors say we'll live longer if we exercise and eat right. Okay, but what does that mean, exactly? You hear so much about super foods and super diets that knowing how to “eat right” can be super confusing.
“This isn't about starving yourself or biting off more than you can chew at the gym,” Applegate says. “It's about making good-for-your-body decisions, rather than punishing you with cutting calories and tough-to-do workouts.”
Applegate teaches nutrition at UC Davis, including a wildly popular online and in-person nutrition course that attracts several thousand students each year. She's a triathlete, a sports nutrition columnist for Runner's World, an author of several sports nutrition books, director of sports nutrition for Intercollegiate Athletics at UC Davis, and a consultant for Olympic athletes.
In short, she knows her stuff. And when it comes to healthy eating, she says, don't over-think it.
“Eating well isn't about being perfect, but about finding out what food has to offer, and striking a balance between your needs, personal preferences, culture and family experience,” she says.
That philosophy is central to her healthy eating and exercise challenge, which you can pick up at any Nugget Market or download from its website here. Applegate's shopping list includes a wide variety of tasty foods — a bounty of fresh vegetables, various meats and poultry, fish, eggs, grains, dairy, chocolate and much more. What's not to like?
- Eat breakfast. A solid morning meal sets the stage for a good day of healthy eating.
- Eat some protein at every meal to manage weight and support your exercise.
- Whole grains like brown rice, quinoa and whole wheat are your friends (unless you cannot tolerate gluten. If so, stick with brown rice and other non-wheat products).
- Aim for at least 2½ cups of veggies and 2 to 3 pieces of fruit each day.
- Include healthy fats from fish, nuts and seeds. Use olive, canola or avocado oils.
- Aim for 2 to 3 servings of calcium-rich foods like dairy or soymilk. Each day, eat a probiotic such as yogurt or kefir for digestive and immune support.
As for fitness, the plan provides a do-at-home circuit of strength training exercises, such as planks, push-ups, squats and leg lifts. Her general rules are:
- Switch things up. You'll build stronger muscles when you try different types of exercises.
- Aim for 30 to 60 minutes of moderate to vigorous activity five to seven days a week. Anything that boosts your heart rate counts — fast walking, jogging, bike riding, swimming, dancing, basketball, you name it. If you can't find time for 30 minutes straight, 10 minutes here and there will do the trick.
- Include three to five do-at-home strength-building sessions that help shape and tone major muscle groups while building core strength.
Adjusting to healthy eating and routine exercise takes time, Applegate says, so don't be too hard on yourself.
The joy is in the journey.
- Author: Kathy Keatley Garvey
![Melissa Heim of Martinez samples honey. (Photos by Kathy Keatley Garvey) Melissa Heim of Martinez samples honey. (Photos by Kathy Keatley Garvey)](http://ucanr.org/blogs/bugsquad/blogfiles/9509.jpg)
James R. Carey, professor of entomology at the UC Davis Department of Entomology (the department co-sponsored the event), webcast the six talks presented by either current or retired UC Davis professors. The videos are now on UCTV; here's the link to the Honey! index page.
Did we say "free?" Free.
Carey is a firm believer that UC seminars ought to be shared with not only UC affiliates but with the general public. (Read about how and why he spearheaded the 10-campus project.)
Meanwhile, you can learn about bees from some of the country's best: two UC Davis Department of Entomology faculty and one emeritus. Extension apiculturist Eric Mussen discussed "The Wonder of Honey Bees" and later presented a talk about honey and honey tasting.
Assistant professor Brian Johnson--he researches the behavior, evolution, and genetics of honey bees--covered "Honey Bee Communication: How Bees Use Teamwork to Make Honey" and emeritus professor Norman Gary, a scientist, author and professional bee wrangler, convinced us why we should consider "Hobby Beekeeping in Urban Environments." After all, he's been keeping bees for 64 years!
Then Louis Grivetti, professor emeritus in the nutrition department, strode to the podium to tell us "Historical Uses of Honey as Food"--you won't believe all the things he said in his well-researched talk! Liz Applegate, nutrition professor and director of the Sport Nutrition Program," followed with "Sweet Success: Honey for Better Health and Performance."
By the end of the day, the crowd agreed with Mussen that “Honey bees are truly marvelous.” And with Johnson who pointed out: “Bees have small brains but can solve big problems."
A nice addition: a honey-tasting contest judged by the attendees. The winner? An oh-so-good clover honey from Sacramento Beekeeping Supplies. The honey (yes, it's available for sale at the 2110 X St. business), was produced by the Jones Bee Company, Salt Lake City. Second place went to Alan Pryor of Alameda; and third place, Diane Kriletich of Paloma, Calaveras County.
“It was a sweet day all in all,” said coordinator Clare Hasler-Lewis, executive director of RMI.
Indeed it was!
![Future beekeeper Emily Fishback with her beekeeper-father Brian Fishback of Wilton, who provided the bee observation hives. (Photo by Kathy Keatley Garvey) Future beekeeper Emily Fishback with her beekeeper-father Brian Fishback of Wilton, who provided the bee observation hives. (Photo by Kathy Keatley Garvey)](/blogs/blogcore/blogfiles/9507.jpg)
![UC Davis assistant professor Brian Johnson (left) answers a question from beekeeper Clay Ford of Vacaville. (Photo by Kathy Keatley Garvey) UC Davis assistant professor Brian Johnson (left) answers a question from beekeeper Clay Ford of Vacaville. (Photo by Kathy Keatley Garvey)](/blogs/blogcore/blogfiles/9508.jpg)
- Author: Kathy Keatley Garvey
Honey!
That very word summons a smile.
A public celebration--appropriately titled “Honey!”--will take place Friday, Oct. 21 in the UC Davis Conference Center.
Save the date!
The event, sponsored by the Robert Mondavi Institute for Wine and Food Science, will include tastings and a honey-focused lunch.
“Bees play a crucial role on our planet from pollinating to honey creation,” said Clare Hasler-Lewis, executive director of the institute, which is affiliated with the UC Davis College of Agricultural and Environmental Sciences.
The public is invited to “come celebrate with us and enjoy lectures, tastings and displays on honey,” she said.
The event is scheduled to include the history of honey and its use across the ages; honey as a food incorporating honey in your diet; and honey for health, from balancing blood sugar to wound healing.
Among the UC Davis speakers:
--Liz Applegate of the UC Davis Department of Nutrition faculty. A national expert on nutrition and fitness, she will discuss the health benefits of honey.
--Brian Johnson of the UC Davis Department of Entomology faculty. Johnson, who specializes in the behavior, genetics and evolution of honey bees, as well as apiculture, will explore the history of honey use across the ages.
--Extension apiculturist Eric Mussen of the UC Davis Department of Entomology. A nationally known expert on honey bees and honey, he will lead a honey tasting.
As plans progress, additional information will be posted on the Robert Mondavi Institute for Wine and Food Science website, Facebook and on Twitter.
Ah, sweet October!
![Honey bee on honey. (Photo by Kathy Keatley Garvey) Honey bee on honey. (Photo by Kathy Keatley Garvey)](/blogs/blogcore/blogfiles/8051.jpg)
![A taste of honey. (Photo by Kathy Keatley Garvey) A taste of honey. (Photo by Kathy Keatley Garvey)](/blogs/blogcore/blogfiles/8052.jpg)
Es absolutamente esencial comer y beber de dos a cuatro horas antes de hacer ejercicio para nutrir e hidratar el cuerpo, dice Liz Applegate, experta en nutrición deportiva de la Universidad de California en Davis. Comer antes de hacer ejercicio es particularmente importante cuando participamos en actividades que requieren coordinación visual motora, como básquetbol y esgrima.
Applegate grabó un video de 13 minutos para el sitio, en inglés, en Internet de Extensión Cooperativa de UC, Feeling Fine Online (Siéntase bien en línea) que esboza qué deben comer los atletas y cuándo para mantener una salud y desempeño óptimos.
Ella aconseja que las comidas antes del ejercicio deben ser altas en carbohidratos, bajas en grasa y con un contenido moderado de proteína. Applegate ofrece algunos ejemplos:
- Un sándwich en pan pita con tres cucharadas de fruta en crema.
- 1 taza de avena con 4 onzas de leche de soya o baja en grasa
- 6 onzas de jugo de verduras con ½ taza de chabacano
- Barrita energética alta en carbohidratos con no más de 10 gramos en proteína
Durante el ejercicio, ella aconseja que los atletas beban líquidos -alrededor de ½ ó ¾ de taza, cada 15 ó 20 minutos. Si el ejercicio va a durar más de una hora, hay que consumir alrededor de 100 calorías cada media hora. Los alimentos para consumir durante las sesiones de ejercicio incluyen: plátano, manzana, medio sándwich, bebidas deportivas o geles energéticos.
“Después del ejercicio es cuando veo muchos errores” dice Applegate.
Ella recomienda a los atletas comer una cantidad específica de carbohidratos durante los primeros 30 minutos después del ejercicio. (Para calcular la cantidad de carbohidratos adecuado para usted, multiplique su peso en libras por 0.7. Esto le dará el número de carbohidratos en gramos que necesita). Una cantidad pequeña de proteína y antioxidantes también estimulan la recuperación. He aquí algunos ejemplos de alimentos para consumir después de hacer ejercicio:
Licuado de fruta y yogur, con proteína en polvo y leche de soya
- Burrito de frijoles con 6 onzas de jugo de fruta
- Sándwich de atún con 8 onzas de jugo de arándano.
- Dos palitos de queso, con un English muffin de granos enteros y una naranja
La recuperación también requiere rehidratación. Applegate recomienda beber 16 onzas de líquido por cada libra de sudor perdido.
Preparado por Jeannette Warnert
Adaptado al español por Norma De la Vega
![Una manzana después del ejercicio ayuda en la recuperación Una manzana después del ejercicio ayuda en la recuperación](/blogs/blogcore/blogfiles/4000.jpg)
- Author: Jeannette E. Warnert
It is "absolutely essential" to eat and drink two to four hours before workouts to fuel and hydrate the body, says UC Davis sports nutrition expert Liz Applegate. Eating before exercise is particularly important when taking part in activities that require hand-eye coordination, like basketball and fencing.
Applegate recorded a 13-minute video for the UC Cooperative Extension website Feeling Fine Online that outlines what and when athletes should eat for optimum health and performance.
The pre-workout meal, she advises, should be high in carbohydrates, low in fat and contain a moderate amount of protein. Applegate's examples:
- 1 pita pocket with 3 tablespoons of fruit spread
- 1 cup of oatmeal with 4 oz. of soy or lowfat milk
- 6 oz. of vegetable juice with 1/2 cup apricots
- High carbohydrate energy bar with no more than 10 grams of protein
"After exercise is where I see lots of mistakes," Applegate says.
She recommends athletes eat a specific amount of carbohydrates within the first 30 minutes post exercise. (To calculate the amount of post-exercise carbs for you, multiply your weight in pounds by 0.7. That gives the number of carbs in grams.) A small amount of protein and antioxidants will also boost recovery. Applegate's post-exercise examples are:
- Smoothie with fruit and yogurt, protein powder or soy milk
- Bean burrito with 6 oz. of fruit juice
- Tuna sandwich with 8 oz. of cranberry juice
- 2 mozzarella sticks, a whole grain English muffin and an orange
Recovery also requires rehydration. Applegate recommends drinking 16 oz. of fluid for each pound of sweat lost.
![An apple after exercise aids recovery. An apple after exercise aids recovery.](/blogs/blogcore/blogfiles/3790.jpg)