Are you a health nut or a fast-food junkie? How are your healthy habits? Find out by taking this quiz!

Sources

http://wellsource.com

http://www.helpguide.org/life/healthy_eating_diet.htm#calories

http://www.ajc.com/blogs/content/shared-blogs/ajc/healthyeating/

Many athletes work out constantly and wonder why they are not seeing more promising results. For a number of these individuals this lack of progress is due to an insufficient diet. While a proper diet is vital to all healthy people, the correct diet and nutrition is especially important to athletes. The right amount of carbohydrates, proteins and water in the diet is absolutely essential to the successful athlete. Here are some tips to keep you going all the way through the 4^th quarter:

• 1. Don't get on the scale every day! Real progress takes time and you have to be patient to see results.

   

• 2. Moderate the amount of fat in your diet; keep it around 20% of your daily caloric intake.

   

• 3. Carbohydrates are key to a successful athlete, stored in the form of glycogen in the muscles; the average person should consume 500-600 grams of carbs per day.

   

• 4. A person weighing 140 pounds should consume 2,000 carbohydrate calories per day, and a person weighing 200 pounds should consume approximately 3,000 carb calories per day.

   

• 5. Proteins are an essential part of muscle building; make sure you consume enough foods such as meat, fish and milk, all high in protein.

   

• 6. Try and eat a large amount of protein after your workout, such as a few scoops of peanut butter, or 2 or 3 eggs. The protein will help you rebuild and replenish the muscles you use during your lift.

   

• 7. While you should keep track of what you eat, don't cut meals or under eat. Low energy results in loss of muscle mass and fatigue.

   

• 8. Athletes who restrict their protein or carb intake have a much higher risk of injury during exercise.

   

• 9. Hydration is key to a good workout. Drink 6-12 ounces of water per every 20 minutes of hard exercise.

   

• 10. While drinking is important, don't drink too much! Too much liquid can result in hyponatremia (water intoxication).

   

• 11. Many people think expensive sports drinks will maximize your performance but you only really need these electrolyte-replenishing liquids every 60 minutes of intense work.

   

Sources:

dietandbody.com
sportsmedicine.com

We all know by now that anorexia and bulimia are serious illnesses, but really, what are the long term consequences to the body? Below are the specific effects for both Anorexia and Bulimia.

Health Consequences of Anorexia Nervosa:

In anorexia nervosa’s cycle of self-starvation, the body is denied the essential nutrients it needs to function normally. Thus, the body is forced to slow down all of its processes to conserve energy, resulting in serious medical consequences.

• Abnormally slow heart rate and low blood pressure, which mean that the heart muscle is changing. The risk for heart failure rises as the heart rate and blood pressure levels sink lower and lower.
• Reduction of bone density (osteoporosis), which results in dry, brittle bones.
• Muscle loss and weakness.
• Severe dehydration, which can result in kidney failure.
• Fainting, fatigue, and overall weakness.
• Dry hair and skin; hair loss is common.
• Growth of a downy layer of hair called lanugo all over the body, including the face, in an effort to keep the body warm.

Health Consequences of Bulimia Nervosa:

The recurrent binge-and-purge cycles of bulimia can affect the entire digestive system and can lead to electrolyte and chemical imbalances in the body that affect the heart and other major organ functions.

• Electrolyte imbalances that can lead to irregular heartbeats and possibly heart failure and death. Electrolyte imbalance is caused by dehydration and loss of potassium, sodium and chloride from the body as a result of purging behaviors.
• Potential for gastric rupture during periods of bingeing.
• Inflammation and possible rupture of the esophagus from frequent vomiting.
• Tooth decay and staining from stomach acids released during frequent vomiting.
• Chronic irregular bowel movements and constipation as a result of laxative abuse.
• Peptic ulcers and pancreatitis.

Source: National Eating Disorders Association [www.edap.org]