The Wonders of Alcohol

Ahhh alcohol. Some steer clear of it, while others have made it a part of their daily routine. We know how it makes us feel, but what is it actually doing to our bodies?

You know that your favorite alcoholic beverage is loaded with calories, but what else? There are many other effects of alcohol that you may have never considered. EatingWell.com has a great article on these specifics and breaks the issue down nicely. Click here to view the article.

From dehydration to increasing the risk of breast cancer, alcohol has a wide range of effects that we should all be aware of. This entry is not intended to put a damper on your partying habits or hinder your enjoyment of a few adult beverages. Instead it is intended to help you become aware of what is actually going on with your body when you consume these "adult beverages."

-Andrew Reddish

Size Does Matter

As we currently live in the time of counting calories and inspecting food labels, one may propose the question “What is a serving?” We always hear that we need so many servings of fruit each day, and a number of veggie servings…but do we really know how to measure them?

Now you can get a better idea of how many servings you are consuming with this detailed list from the National Strength and Conditioning Association (NSCA).

Ø Bread: one slice of bread, one small muffin, or dinner roll

Ø Cereal: 1 ounce (28 grams) ready-to-eat cereal or ½ cup cooked cereal

Ø Pasta and Rice: ½ cup cooked

Ø Raw leafy vegetables (lettuce): 1 cup

Ø Other vegetables: ½ cup

Ø Fruit: one medium apple, orange, or banana, or ½ cup canned fruit

Ø Juices: ¾ cup

Ø Milk: 1 cup

Ø Yogurt: 1 cup

Ø Cheese: 1 ½ to 2 ounces (42-56 grams)

Ø Meat: 2 to 3 ounces cooked (56-85 grams)

Ø Equivalent to 1 ounce of meat: one egg; ½ cup dried beans, cooked; 2 tablespoons peanut butter

Now the question arises, “how much of each food group do I need each day?” Feel free to head over to MyPyramid.gov for a cool interactive food pyramid that provides recommendations for a balanced diet.

-Andrew Reddish

Pre Workout Kick!!

So there's always the debate on whether you should consume high-sugar foods and beverages before workouts to give you that sugar boost and an energetic workout. Whether this is a Coke 30 mins before you hit the gym, or two Snickers bars before you go on that run, you may not be getting the results that you're looking for.

Research reported by ACE (American Council on Exercise) has shown that in fact, the opposite can happen. When we consume these high-sugar foods, our body works hard to bring our blood-sugar levels back down to normal, and can in fact remove some necessary sugars for our workout. We get what is called a "rebound effect" which is when our sugar levels drop lower than intended. We are then left feeling drained and not as energized as we wanted for our workout.

Instead, many advise that people consume foods higher in carbohydrates 2-3 hours before a workout. This way, the body has time to accommodate the food and can use the carbohydrates as energy for the workout, instead of a sudden onset of sugar that acts as a "shock" to the body.

So instead of that candy bar right before a workout, grab a bagel and some yogurt or fruit a few hours before hand to give you the sustainable energy that you're looking for.

-Andrew Reddish

It's Nutrition Time!!!!

As the summer progresses and we get into the Fall quarter, each staff member will have their own topic to write about on this blog. Make sure to check back often as we hope to have terrific information up here related to the fitness world and components of wellness.

I'll start off with some great nutritional tips as this will be my topic for the next few months.
The weather is heating up and if you have gone for a run, jog, or even walk outside you know how easy it is to sweat bullets out in the sun. We all need to consume more water to maintain a healthy condition.

Here are some benefits of drinking water and methods to see if you're drinking enough.

Can prevent weight gain (can flush out fat by-products, suppress appetite, zero calories, boosts metabolism)

Hydrates skin giving you a healthier and younger appearance (hydrates & moisturizes skin tissue)

Reduces hunger (often what you perceive is hunger is actually thirst)

Combats ailments such as headaches and back-aches (can lubricate joints, combats dehydration which causes these ailments)

Can flush toxins out of the body

Can prevent against sickness (helps immune system)

About 60% of the body is composed of water

Essential for life as we cannot store it, nor conserve it

Dehydration leads to fatigue

So What To Do:

8 glasses is somewhat of a myth

Drink plenty of fluids before, during and after exercise, replenish the weight lost, don’t rely on thirst, check urine color

So drink that water and drink it often!!!

-Andrew Reddish

What We're All About

I would like to take a moment to explain what you can expect from this blog as a reader. These blogs will be updated by students and professional staff members of the Bronco Fitness Center on several aspects of wellness. There may even possibly be updates on complete randomness, but will be fun nonetheless. Each staff member will have their own topic for the quarter where they will sound off on their expertise and enlighten the reader with that topic. So follow your favorite topics and writers here on the blog and keep checking back in the future for updates.

-Andrew Reddish

Welcome To Our Blog!

Hey everyone, welcome to the official blogging spot of the Cal Poly Pomona Bronco Fitness Center.

Updated often by the staff of the Bronco Fitness Center you can find helpful nutritional suggestions, fitness tips, and many other contributions aimed at improving your well-being.

So bookmark this page now and make it a part of your daily routine to review what we're posting and support the Bronco Fitness Center.

Bye for now.