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How food affects your immunity

Mon, 20 May 2013 15:18:36 -0400

How Nutrition Boosts Immunity

An intricate network of proteins, cells, tissues, systems, and organs (like the skin, respiratory, and digestive tracts—our first line of defense) are designed to protect us from antigens, a collective term for bacteria, viruses, allergens, and other organisms that make us sick.

If disease agents get past the first line, they go up against a team of white blood cells, known as leukocytes, lymphocytes, B-cells, T-cells, Killer T-cells, macrophages, and more. Every white blood cell begins its life in bone marrow as a stem cell. For these cells to do their job effectively, we need to exercise, eat a balanced diet, and avoid foods high in saturated and trans fats.

Immune-Boosting Nutrients

Vitamins A and C

Vitamins A and C help lymphocytes reproduce properly when the body is exposed to a virus, and they enable neutrophils and macrophages to surround and kill invasive bacteria. Vitamin A is also important for strong and healthy skin. Vitamin C, which produces the protein interferon, boosts the cells that seek and destroy disease agents once they’re present in the body.

Sources of vitamin A and C include colorful vegetables, fruits, whole grains, beans, and foods rich in red, orange, and/or yellow beta-carotene, like sweet potatoes, carrots, squash, cantaloupe, and pumpkin. A 2009 study published in the Journal of Agricultural and Food Chemistry showed that the skin on pumpkins could reduce the incidence of microbes that cause millions of cases of yeast infection in children and adults.

Vitamin E

Vitamin E helps the immune system by producing interleukin-2, a protein that kills bacteria, viruses, and possibly cancer cells. Interleukin-2 appears in the body as a reaction to being invaded by germs. Sources include wheat germ oil, almonds, peanut butter, spinach, broccoli, kiwi, and mango.

Tea

Researchers at Harvard found that people who drank five cups of black tea a day for two weeks produced extra-strength T-cells, which help resist cold and flu viruses. Green tea is believed to be just as effective. The interferon, or proteins, found in tea may also help protect against food poisoning, infected cuts, athletes’ foot, tuberculosis, and malaria.

Zinc

Not getting enough zinc in your diet, particularly among vegetarians and people who’ve reduced their intake of beef, hurts immunity. A lack of zinc, which helps with the development of white bloods, can raise the risk of infections, fevers, coughs, and mucus build up. Just three ounces of lean beef provides about 30 percent of our daily zinc requirement. Other sources include oysters, fortified cereals, pork, poultry, yogurt, and milk.

Chicken Soup

The healing benefits of chicken soup aren’t just an old wives’ tale. Researchers at the University of Nebraska found that chicken soup, specifically an amino acid called cysteine found in it, blocked the movement of inflammatory cells. The salty broth mimics the action of cough medicines by keeping mucus thin, while garlic and onions are believed to increase the body’s immune-boosting ability.

Fish

Selenium, found in oysters, lobsters, crabs, and clams, increases the production of proteins called cytokines, according to a small study conducted in Great Britain. Cytokines may help the body fight off viruses that cause influenza. The omega-3 fats found in many seafoods, particularly salmon, have also been shown to increase the concentration of T-cells and cytokines.

Yogurt

Probiotics are live, healthy cultures found in yogurt that keep the intestinal tract free of germs that cause diseases. An Austrian study found that seven ounces of yogurt a day was enough to do the job, while a Swedish investigation found that daily supplements of Lactobacillus reuteri, a probiotic that stimulates white blood cells, resulted in 33 percent fewer sick days among workers when compared to a placebo. When buying yogurt, choose one with less than 200 calories, 4 g of fat, and 30 g of sugar per serving.

Garlic

There is limited evidence that garlic can increase cold resistance and reduce the risk of colorectal and stomach cancers. Suggested intake, though not absolutely proven, is two raw cloves a day, plus garlic added to cooked foods several times a week.

Learn more about nutrition and immunity here >

A simple, small piece of equipments can help you focus on and...

Fri, 17 May 2013 09:51:25 -0400

A simple, small piece of equipments can help you focus on and improve your squatting mechanics.

How to build a healthy pizza

Wed, 15 May 2013 14:18:03 -0400

Ordering in pizza is a simple fix for a busy night, but most pizzas (including the kind you defrost) are high in calories, fat, and preservatives. We don’t expect you to give it up, but use this guide to order healthier or make your own healthy pizza at home.

Choose a crust. Try Trader Joe’s wheat pizza dough, lavosh, Flatout pre-made bread, or any flatbread.
Layer with sauce. Choose from roasted garlic olive oil, pizza or marinara, pesto, or BBQ sauce.
Add veggies. Layer artichokes, tomatoes, corn, asparagus, onions, bell peppers, zucchini, mushrooms, and more.
Pick a lean protein. Turkey bacon, shrimp, black beans, turkey or chicken sausage, chicken, ham, prosciutto, or meatballs.
Sprinkle with cheese. Opt for low-fat mozzarella or Parmesan.

Use the tips below to order or make your own pizza or try our Crumbled Chicken Pizza, Turkey Pepperoni Pizza, Southwestern Chicken Pizza, or Buffalo Chicken Pizza recipes.

Grocery store guidelines

Fri, 10 May 2013 09:03:43 -0400

Shop the Perimeter

Fresh food like fruit and veggies, dairy products, eggs, meat, poultry, and bread are typically around the perimeter, while less healthy, processed foods are shelved in the aisles. Sticking mostly to the perimeter will help you make the healthiest choices.

Plan Ahead

Plan your weekly meals and snacks before going to the grocery store. Once at the store, avoid wandering aimlessly, don’t shop the end-of-aisle displays, and stick to your list. You’ll save time, money, and shop healthier.

Leave the Kids at Home

Junk food marketers target kids by positioning their products at a child’s eye level and wrapping their food in colorful, fun packaging. If possible, leave the kids at home while you complete your grocery shopping to help yourself stay on track.

Shop on a Full Stomach

When you’re hungry, your blood sugar dips and hormonal changes increase cravings for fat, sugar, and salt, making shopping for healthy foods more challenging. Eat a healthy snack of carrots and hummus, peanut butter with apple slices, or Greek yogurt before heading to the grocery store.

Read Labels

When buying packaged foods, nutrition labels are the first thing you should look at. Skip foods with artificial colors, flavors, and preservatives. Instead, opt for foods that are low in saturated fat, cholesterol, sodium, and trans fats, and rich in fiber, vitamins, and minerals.

Read the complete healthy shopper’s guide here >

Understanding how to eat right can easily feel overwhelming. Let...

Fri, 03 May 2013 13:01:13 -0400

Understanding how to eat right can easily feel overwhelming. Let Amanda Carlson, VP of Performance Nutrition and Research, simplify things by breaking down the five mantras that make up our nutrition philosophy. For more advice from the experts, visit CorePerformance.com/Nutrition

fitness999: check this out!! Another reason we don’t...

Fri, 03 May 2013 10:02:02 -0400

fitness999:

check this out!!

Another reason we don’t like crunches.

Wasabi salmon burger recipe

Wed, 01 May 2013 16:22:00 -0400

Cook Time - 20 minutes
Serves - 2
Calories - 370
Protein - 29g
Total Fat - 16g
Saturated Fat - 3g
Carbohydrates - 26g
Dietary Fiber - 4g

Ingredients

4 whole wheat hamburger buns
2 tbsp reduced-sodium tamari sauce
1 1/2 tsp wasabi powder
1/2 tsp honey
1 lb salmon filet
2 scallions, chopped
2 egg whites
2 tbsp ginger, minced
1 tsp toasted sesame oil

Preparation

In a small bowl, whisk together 2 tablespoons of low-sodium tamari sauce, 1 1/2 teaspoons of wasabi powder, and 1/2 teaspoon of honey. Set aside.
With a large chef’s knife, chop salmon using quick, up-and-down motions (do not rock the knife through the fish or it will soften and mush). Chop until you have a pile of 1/4-inch pieces of fish.
Add 2 chopped scallions, 2 egg whites, 2 tablespoons of minced ginger, and 1 teaspoon of toasted sesame oil to the salmon. Stir to combine.
Form the mixture into salmon patties (it will be moist and loose, but will firm up once cooked).
Coat a non-stick skillet with cooking spray, and heat over medium heat.
Add the patties and cook for 4 minutes.
Turn and cook other side for 3 minutes.
Spoon the wasabi glaze over the burgers, and cook for 15 more seconds.
Serve immediately.

For more healthy dinner ideas, visit our recipe library >

Build strength in your upper back and biceps while challenging...

Tue, 30 Apr 2013 10:20:03 -0400

Build strength in your upper back and biceps while challenging your hip stability with the 1 Arm 1 Leg Dumbbell Row. For complete instructions and coaching keys, click here: http://bit.ly/95J4uy

Smoothies make great breakfasts and post-workout snacks. Our...

Mon, 22 Apr 2013 12:52:00 -0400

Smoothies make great breakfasts and post-workout snacks. Our Athletes’ Performance nutritionists and chefs created seven protein-packed recipes to help you power through your day. Click here to check out the recipes >

12 healthy snacks under 100 calories

Wed, 17 Apr 2013 10:17:39 -0400

In recent years, 100-calorie snack packs have become an easy snack choice for people looking to control their portions. While these cleverly marketed snack packs may help you mind your calories, most are still the same unhealthy, processed foods loaded with artificial ingredients. Skip the pre-packaged foods in favor of real food. Try the healthy, low-calorie snacks below.

Half a medium apple with 2 tsp natural nut butter (102 calories, 5.5 g fat, 2.8 g fiber, 2.5 g protein)
A 1/2 cup of carrot sticks with 1/2 cup of cottage cheese (100 calories, 1.3 g fat, 1.7 g fiber, 14.6 g protein)
A banana drizzled with 2 tsp of semisweet chocolate chips (91 calories, 2.8 g fat, 2 g fiber, 1.2 g protein)
Two cups of air-popped popcorn with 1 tbsp of freshly grated Parmesan cheese and a sprinkle of cayenne pepper (84 calories, 1.1 g fat, 2.3 g fiber, 4 g protein)
A third a cup of low-fat cottage cheese topped with 2 tbsp of salsa and five blue corn chips (109 calories, 3.1 g fat, 1.2 g fiber, 10.4 g protein)
A small baked sweet potato with 3 tbsp of fat-free Greek yogurt and 2 tbsp of salsa (94 calories, 0 g fat, 2.7 g fiber, 6.3 g protein)
A skinny latte with 8 oz of fat-free steamed milk with a shot of espresso and a sprinkle of cinnamon (92 calories, 0.6 g fat, 0 g fiber, 8.7 g protein)
One piece of celery, 2 tsp natural peanut butter, and 2 tsp dried cranberries or raisins (103 calories, 5.4 g fat, 1.9 g fiber, 2.4 g protein)
Half of a large red bell pepper and 2 tbsp hummus (95 calories, 6 g fat, 2.5 g fiber, 3 g protein)
Half a cup of fat-free Greek yogurt, 3 tbsp blueberries, and three almonds (102 calories, 1.8 g fat, 1 g fiber, 13 g protein)
A stick of low-fat string cheese and four whole grain crackers (95 calories, 3.5 g fat, 0.6 g fiber, 6.9 g protein)
A hard-boiled egg topped with 1 tbsp of guacamole (103 calories, 7.6 g fat, 0 g fiber, 6.8 g protein)

For more healthy snacks ideas, visit www.CorePerformance.com/snacks.

Do you read or watch TV during your cardio workout? Knock it...

Thu, 11 Apr 2013 11:41:58 -0400

Do you read or watch TV during your cardio workout? Knock it off. Metabolic specialist Paul Robbins explains why this is a sign you aren’t getting the most out of your training.

Study says: eat fish, live longer

Wed, 10 Apr 2013 09:55:38 -0400

While it’s been widely shown that the omega-3s found in fatty fish are good for your body, especially your heart, it can also help you live longer, according to a study from the Harvard School of Public Health and the University of Washington [HuffingtonPost.com].

Researchers analyzed 16 years of data from the Cardiovascular Health Study (CHS) on 2,700 U.S. adults over the aged of 65. They looked at the proportion of blood omega-3 fatty acids in the adults’ blood samples, and, after taking dietary, lifestyle, and other factors into consideration, found that participants with the highest levels of fatty acids in their blood lived an average of 2.2 years longer than participants with lower levels.

They found that one type of omega-3 fatty acid, DHA, was linked to a 40 percent decreased risk of death from coronary heart disease. EHA was linked to a lower risk of death from heart attack, while DPA was linked to a lower risk of death from stroke. Overall, the participants with the highest levels of all three fatty acids had a 27 percent lower risk of death from all causes.

Learn more about omega fatty acids >

We’re excited to announce the opening of a brand new...

Mon, 08 Apr 2013 14:50:00 -0400

We’re excited to announce the opening of a brand new Athletes’ Performance facility in San Diego located at SKLZ headquarters!

This facility offers training, nutrition and rehabilitation services for athletes, teams, elite military operators, local companies, and Athletes’ Performance Education programs. It is also a hub for Athletes’ Performance and SKLZ to collaborate on innovative training products together.

Click here to learn more >

Get ready for an effective workout by stretching your inner...

Mon, 08 Apr 2013 10:22:54 -0400

Get ready for an effective workout by stretching your inner thighs with this dynamic movement. For more exercise videos, visit our movement library >

It’s easy to skip working out when you feel like you...

Wed, 03 Apr 2013 10:29:11 -0400

It’s easy to skip working out when you feel like you don’t have enough time for a full session. Instead, performance specialist Craig Friedman says break your day up into smaller blocks to sneak in some movement.

Contrary to Theory: Westerners Metabolic Rates are Similar to Hunter-Gatherers

Mon, 01 Apr 2013 10:29:36 -0400

This may come as a surprise: While obesity and health problems are on the rise among westerners, fit and healthy hunter-gatherers don’t expend more energy than westerners, according to a study published in PLoS ONE.

Researchers measured the daily calories burned (energy) among the Hadza people, a group of hunter-gatherers who live in northern Tanzania, and compared them to energy burned by American and European adults. Contrary to theory, they found that westerners and hunter-gatherers use the same amount of energy. However, hunter-gatherers use more of their energy on physical activity, which may contribute to their overall wellbeing. The researchers also found that while westerners are burning the same amount of energy as hunter-gatherers, westerners are undernourished and overfed.

So what should you make of these findings? First, real food and regular movement matter. “You have to nourish your body, maintain strength and flexibility, and regularly move to balance hormones and decrease your risk of diabetes, heart disease, and metabolic syndrome,” says Amanda Carlson-Phillips, vice president of nutrition and research at Core Performance. What’s more, counting calories is an oversimplified way of looking at weight loss. While calories do matter, Carlson-Phillips says you need to focus on quality food and increasing your metabolism with activities like weight training.

Learn the five simple things you can do right now to stoke your metabolism >

Nutritionist Amanda Carlson-Phillips says starting with...

Wed, 27 Mar 2013 11:26:23 -0400

Nutritionist Amanda Carlson-Phillips says starting with hydration is the easiest way to make immediate improvements to your health, energy, and nutrition. Let her explain how much water you need.

5 moves to cool down after a workout

Mon, 25 Mar 2013 10:55:00 -0400

Get more out of your training by spending a few minutes at the end of every workout with Regeneration. A critical component to any training plan, Regeneration restores balance in your body, helping to relieve aches and pains while enhancing your body’s response to training. You’ll increase blood flow and work out the kinks in ailing muscles to speed up your body’s recovery process. Incorporate the movements below, courtesy of Athletes’ Performance physical therapist Anna Hartman, into your post-workout routine to make your workouts more effective and get ready for your next training session.

Rope Stretch - IT Band and Glute

Improve your flexibility and stretch the outside your hip with the help of a simple piece of equipment.

Click here to see the rest of the moves.

"Golfers who can jump are not only able to store and deliver power, they also have better..."

Fri, 22 Mar 2013 12:21:52 -0400

“Golfers who can jump are not only able to store and deliver power, they also have better synchronicity in their swings.”

- Core Performance founder Mark Verstegen. Click here to read more from GolfDigest.com >

Whether the farmer’s market or the grocery store is your...

Wed, 20 Mar 2013 10:33:21 -0400

Whether the farmer’s market or the grocery store is your shopping location of choice, both options offer a variety of tasty, seasonal foods. Use this guide to fill your basket with healthy and nutritious fruits and veggies. Click here to see our spring shopping list >