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Posts Tagged: Liz Applegate

Choosing healthy foods might be easier than you think

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.

Dr. Liz Applegate
It doesn't have to be. Liz Applegate, a nutrition and fitness expert from UC Davis, has teamed up with Nugget Markets (a chain of nine markets which serve the greater Sacramento Valley) to present a “21-day Healthy Eating and Exercise Challenge,” an easy plan for making health a permanent part of our lives.

“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?

Applegate suggests adherents to her eating and exercise challenge aim to eat at least 2½ cups of veggies and 2 to 3 pieces of fruit each day.
Even if you don't follow the plan to the letter, Applegate's general rules are manageable and straightforward:

  1. Eat breakfast. A solid morning meal sets the stage for a good day of healthy eating.
  2. Eat some protein at every meal to manage weight and support your exercise.
  3. 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).
  4. Aim for at least 2½ cups of veggies and 2 to 3 pieces of fruit each day.
  5. Include healthy fats from fish, nuts and seeds. Use olive, canola or avocado oils.
  6. 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:

  1. Switch things up. You'll build stronger muscles when you try different types of exercises.
  2. 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.
  3. 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.



Posted on Tuesday, March 25, 2014 at 10:03 AM

Eating right before, during and after a workout

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
During workouts, she advises athletes drink 1/2 to 3/4 cup fluid each 15 to 20 minutes. If the workout will last longer than an hour, consume about 100 calories each half hour. Foods to consume during workout sessions could include banana, apple, half a sandwich, sports drinks or energy gels.

"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.

Posted on Friday, May 21, 2010 at 7:37 AM
Tags: exercise (2), Liz Applegate (2), sports (1)
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