HOW TO PREVENT AN UNHEALTHY HABITS? EASY!

HOW TO PREVENT UNHEALTHY HABITS? EASY!

MOST IMPORTANTLY, FIND THE PROBLEM!

 From experience, I can tell you that it is nearly impossible to solve a problem that you cannot figure out. It is important that you first identify the problem o you can solve it.

GETTING INTO IT! FIRST THINGS FIRST!

The first thing you want to do when trying to change unhealthy habits is to come up with a plan. There are many temptations especially when it comes to eating. For myself, ice cream and anything with tons of sugar. I believe that everything is up to myself to make a change. It's good to take cheat days to trick your body but if you are trying to get the best results, you must stay on course and turn eating healthy into a lifestyle and not just a temporary thing. Temptations are extremely challenging but like anything else all it takes is a good attitude and maximum effort. Everything you put into it is what you will receive from it.

NEXT? SLEEP, SLEEP, SLEEP!

Sleep is one of the most important things. On the upside it gives you less time to eat and more time to let your body recover. I could tell you first hand that when you are trying to maintain a healthy nutrition while being a student-athlete, it is extremely challenging to get good rest. But, luckily there are gaps in between classes and throughout the entire day to get good rest.

ALWAYS STAY ACTIVE!

One thing I've learned throughout my years of life is that the more active you are, the more healthier you'll feel because your body is moving and functioning and asking to be fed. One of my favorite parts of my day is eating after a grueling workout. I enjoy the burn and eating makes the burn go away. With that being said, it's like a magnificent obsession. Growing up I figured, "Wow, maybe if I train more I'll be able to eat more and that's exactly what I did.

BE AMBITIOUS! SET GOALS AND DESTROY THEM!

Like many things in life, having a healthy nutrition is easy when you have a direction to go to. Set weight goals, max goals in the weight room, rep goals or whatever it may be to make sure you are always in the right direction. one thing I've learned is that when you set goals for things like this, it becomes a habit and you start setting goals for all aspects of life such as nutrition. The could make dieting and getting a healthier functioning body easier. Although it will take days, weeks, months and maybe years to accomplish the end game will always be worth it. There is no better feeling than conquering a journey you have embarked on that is challenging. For myself, I love being challenged and I love the feeling even more when I overcome them and make gains.

FINALLY! EAT, EAT, EAT! HEALTHY OF COURSE!

Do your research and calculations according to your body and eat everything and anything that can help your body become healthy, stay healthy and function healthy. Always remember, one of the best parts of life is eating after a hard day or a grueling workout. Without challenges in life, we wouldn't be able to appreciate these things.

-QUOTE OF THE DAY-

"YOU DON'T WORK, YOU DON'T EAT! YOU DON'T GRIND, YOU DON'T SHINE!" 
- ORIGINAL LOU BOYS

This motto shaped me into a man. It has changed my life forever and I continue to live by this every day of my life. For myself, this has allowed me to turn health into a lifestyle. For everyone it' different. BUT, WHAT'S YOUR REASON?

DAILY NUTRITION NEEDS FOR A HEALTHY BODY

DAILY NUTRITION NEEDS FOR A HEALTHY BODY

1ST : LETS START OFF WITH PROTEIN!

PROTEIN is vital for a healthy functioning body. Protein provides building blocks for the body. Most times when we think of protein, we think of muscles because that's exactly right. Protein feeds muscles. But, when we go further into what contains muscle, every cell including skin and bone contain protein. 16% of an average human body is made up of protein. Hormones and other important substance are composed of protein. It is not used for fuel unless it is needed. Proteins are made up of amino acids which can be made up by the body or may need to come from foods. Luckily, the body can create amino acids for itself throughout the day. 

DAILY PROTEIN NEEDS(ON AVG.)

AVG. MALE - NEEDS 56-91 GRAMS OF PROTEIN

AVG. FEMALE - NEEDS 46-75 GRAMS OF PROTEIN

These numbers are estimations from an average persons scale. OF COURSE, if you are an athlete that is consistently healthy you will need a lot more protein than this.

2ND : LETS GO ONTO CARBOHYDRATES!

CARBOHYDRATES also play a big role in a healthy functioning body. Carbs fuel your body and make a huge impact on the central nervous system and brain. Carbs also protect from disease. Carbs account for 45-65% of the body's daily calories. Another fact, it matter what type of carbs you intake because some are better than others. For example, it is better to reach for whole grains, fiber-rich vegetables and fruits instead of refined grains and other products that have added sugar.

3RD AND MOST IMPORTANTLY : HYDRATION!

HYDRATION is a key factor in life. According to scientist, you can survive off of liquids longer than eating actual food. But, with a combination of PROTEIN, CARBOHYDRATES AND HYDRATION you will have a healthy and properly functioning body. When hydrating, you want to always have water on you at all times. Whenever you feel like you are parched or feeling tired drink water.  

-QUOTE OF THE DAY-

"LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD." - HIPPOCRATES

This basically means that food is what heals and fuels our bodies. We must have the proper nutrition to have a healthy body.

"EAT YOUR VEGETABLES AND FISH!" HEART HEALTH IS THE KEY TO A HEALTHY BODY!"

"EAT YOUR VEGETABLES AND FISH!"

WHY SHOULD I EVEN TOUCH VEGETABLES AND FISH?

According to an article by ScienceDaily, eating fish, seafood and mostly vegetarian foods has been proven to protect hypertensive rats from heart disease. 

FISH AND VEGGIES

WHAT IS HEART DISEASE?

According to WebMD, Heart Disease is the leading cause of death for men and women in the United States. It is a cardiovascular disease that prevents the heart from functioning properly. When the heart beats, it pumps blood throughout a system of blood vessels, called the circulatory system. These vessels are muscular elastic tubes that carry blood throughout the entire body. Blood is extremely important. It carries oxygen throughout the entire body from the lungs and nutrients to the body's tissues and moves waste products in the body away from the tissue which helps to sustain a healthy life and contributes to the health of all the body parts. 

UNHEALTHY HEART

WHAT CAN I DO TO PREVENT MYSELF FROM HAVING HEART DISEASE?

Preventing heart disease can be difficult but worth it in the long run. Bad habits such as quitting smoking, lowering cholesterol, controlling high blood pressure, maintaining a healthy weight and exercising are all the things that can help to prevent heart disease. 

NO SMOKING

OTHER BENEFITS OF EATING FISH AND VEGGIES?

Fish and Vegetables are extremely important as well as tasty. Fish is a great source of protein and veggies are a great source of water, nutrients and vitamins. These two things are extremely important for the overall health o your body. 

BENEFITS OF EATING FISH(ACCORDING TO HEALTHLINE)?

• FISH: HIGH IN IMPORTANT NUTRIENTS - High quality protein, iodine and various vitamins/minerals. Fatty fishes are considered to be the more healthier fishes because they contain more vitamins/minerals/nutrients.
• LOWER RISK OF HEART ATTACKS/STROKES - In one study of more than 40,000 male health professionals, it has been proven that for men that consistently eat one/more servings of fish per week had a 15%Z lower risk of heart disease. Heart Attacks and Strokes have been the two leaders in premature deaths in the world.
• FISH CONTAINS NUTRIENTS CRUCIAL FOR DEVELOPMENT - Omega-3 fatty acids are extremely important for growth and development. It is really important that nursing mothers consume a large amount of Omega-3 in order to help the child grow and develop properly. DHA which is in Omega-3 fatty acids accumulates in the developing eyes and brains of children. ALSO, it is very important to watch out for the high levels of mercury that are in some fish which can lead to developmental problems.

BENEFITS OF EAT VEGETABLES(ACCORDING TO HEALTHYEATING)?

• NUTRIENTS - The nutrients in vegetables are significant and vital for our overall health and for the maintenance of our overall health. Basically, without vegetables we would have a tough time staying healthy and a tough time finding other sources that provide nutrients. 
• VEGETABLE DIET - Including vegetables in your diet can make a significant impact on your overall health and prevent a lot of things from happening to your body. It can reduce risk of stroke, cancer, heart diseases and type-2 diabetes. 
• 1-4 CUPS OF VEGETABLES - It is recommended that each individual eats 1 to 4 cups of vegetables each day. But, it all depends on the amount of calories you need and how everyone is different when it comes to weight and consumption. If you are really serious about tracking your food consumption, it is a great idea to use a Food Tracker Planner. 

-QUOTE OF THE WEEK-

"TO EAT IS A NECESSITY, BUT TO EAT INTELLIGENTLY IS AN ART." - LA ROCHEFOUCALD

The meaning of this quote is to simply eat but eat properly. This definitely relates to the importance of nutrition for athletes. How we fuel our body is how we will perform and function. Everything we do matters and eating is the most important part of it all. 

HOW-TO STAY HYDRATED

HOW-TO STAY HYDRATED...

FIRST THINGS FIRST! WATER/LIQUIDS!

One thing I have learned is that in order to be prepared you have to stay prepared from the jump. You always want to keep water on you at all times or at least be around an area that has a water fountain. For myself, you will always usually catch me with a gallon jug of water on me almost all the time. Luckily, here at Southern Utah University there are a lot of water fountains that allow me to get a sip here and there. Also, these water fountains have the bottle filler and a nozzle to fill up any type of water bottle or jug. Gatorade is also good for replenishing the water you lose when you sweat because it is filled with electrolytes. But, here I will show you simple steps to staying hydrated:

HOW-TO STAY HYDRATED IN THE HEAT

SECONDLY, EATING FOODS THAT CONTAIN LARGE AMOUNTS OF LIQUID!

There are lots of foods that contain large amounts of liquid. Watermelon is a great source of hydration because it is 93% water. There are other foods such as Salads, Greens, Berries, Tomatoes, Radishes, Cauliflower, Zucchini, Peppers, Acorn and Butternut Squashes. All of these foods are made up of more than 80% water. Having little snacks like these are always good to have in zip lock bags or in a cooler. Not to mention, they are extremely delicious and refreshing. 

LASTLY, STAY PREPARED AT ALL TIMES!

Being prepared is essential for any aspect in life. Hydration is a key aspect of life because if your body is not properly fueled then you will have troubles functioning properly. Here is a list to remind yourself daily of what to do and things to get ready the night before: 

PREPARE A BOTTLE/JUG OF WATER THE NIGHT BEFORE

I usually get a bottle/jug of water ready the night before I start my week. Then, I put it in the fridge to make sure it'll be cold the next day. 

PREPARE SNACKS SUCH AS WATERMELON/GREENS

As I mentioned earlier, there are many foods that you can eat and will help you hydrate. Packing snacks will not only help you hydrate but give you energy and refresh you throughout the day. 

THINK AHEAD, WHERE/WHAT WILL YOU BE DOING

Knowing where you will be going the next day is very important as well so you know what to pack. If you are going to be in an area that usually has lots of water for you to drink maybe you won't need to pack as much water. And vice versa, if where you are going has a lot of fruits or snacks maybe you won't need to pack as much. It's the little things that matter because they lead up to the bigger things. 

OVERALL! DRINK, DRINK, DRINK/EAT, EAT, EAT!

If you continually stay consistent with hydrating the right way, things will be easier and you will live a better and healthier life. A HEALTHY BODY is a STRONG BODY!

-QUOTE OF THE WEEK-

"OUR BODIES ARE OUR GARDENS AND OUR WILLS ARE OUR GARDENERS." - WILLIAM SHAKESPEARE

This quote means that if we are not willing to take care of our bodies then we are willing to let it die, short and simple.

WHAT'S NEXT? CARB OVERLOAD!

CARB OVERLOAD! TOP 3 WAYS TO CARB UP!

WHAT'S AFTER HYDRATING? CARB OVERLOAD!

After starting the week off right with hydrating, you may be wondering "what's next?" It's time to start loading up on Carbohydrates aka Carbs. This is an athletes main fuel that gives the body energy and helps you perform to the best of your ability. How? As the DIAGRAM BELOW shows, carbs are changed into glucose by your body which is a form of sugar. That sugar is then stored in your muscles as glycogen. Then when you start exercising, your body changes that glycogen stored in your muscles to energy. This is for basic level workouts. 

CARBS TO ENERGY

But, the more you advance in intensity it would be smarter to prepare ahead of time as I mentioned. Being that I am a College Football Athlete and games are every weekend, I start carb overloading on Mondays to help max out my glycogen stores. This helps me feel great during the week and on game days. This is what works for me and it may work for you as well. According to a sports dietitian by the name of Joy Dubost, PhD. my method is a great way to prepare for an upcoming event. In the same article, it lays out my game day eating schedule. I eat 3-4 hours before the game in order to let my stomach empty out. It also mentions how you should replenish the carbs, minerals and water that is lost during the activity. In my case, we are able to replenish these things during the halftime of a game which is the half way point of the hour of play. It is also a great idea to reload on carbs after an intense activity in order to refuel your body. Not as much as before the game since you don't need fast energy but just enough to refuel your body and replenish nutrients.

CARB LOAD

3 WAYS TO GET ALL THE CARBS YOU NEED!

1. LONG TAPER - Stop hardcore training 3 weeks before actual event in order to conserve carbs. You will not need to add more carbs to your diet because you won't be as intense as the usual hardcore training. Less intensity = Less carb loss. If this method is executed properly, you should be able to store double of what you usually could. 

2. 6 DAY PROTOCOL - This is a glycogen depleting method that should be executed 6 days before the actual event. Everything will be intensified in order to deplete your glycogen stores. Then after it's depleted, the first 3 days should consist of a normal diet and tapering type training. Then the final 3 days, reduce training and rest completely and eat a large amount of carbs (~4.5 grams per pound).

3. RAPID LOADING - Simply just loading up on as much carbs as possible for 24 hours.

WHAT WILL HAPPEN IF YOU'RE LOW ON CARBS?

There are many possibilities which could lead to a poor performance with the lack of carbs. Your overall health, performance and mood. 

LOW ON CARBS = HIGH ON PROBS

• BAD HEADACHES - According to a registered dietitian by the name of Isabel Smith, MS, RD, CDN. "Carbs don't require any additional processing to make glucose, so they keep blood sugar levels steady.." but, "..when you don't eat enough carbs (or food in general), blood sugar levels can dip and cause headaches." 
• CONSTANT SHIVERING - According to Cassie Bjork, RD, LD of Healthy Simple Life, "Low-carb dieters are at risk of developing low thyroid function, which can make it difficult to regular internal body temperature." 
• IRREGULAR FEELING - Cutting back on carbs or not eating enough carbs may cause a bloating belly and constipation. Fiber also helps with digestion which is needed to help empty the stomach after eating large amounts of food.
• DRAGGING FEELING DURING ACTIVITIES - Being that carbs is the first line of use for energy for the body, low carbs means low energy and the body will draw from different parts of the body which may cause your body to have a hard time functioning properly. 
• "HANGRY" - Carbohydrates are essential for the body's production of serotonin which is a feel-good chemical produced in the brain. Less Carbs = Less Smiles.

Overall, the lack of carbs will cause discomfort and will lead to a poor performance due to these reasons. So to prevent this from being you, be prepared, plan ahead and start each day with a plan because tomorrow is never promised. CARB UP!

LACK OF CARBS = BAD CONSEQUENCES

CAN'T FORGET ABOUT PROTEIN!

Although protein may not provide as much energy to the body as carbs, it is still important. Protein is needed to maintain muscles. It is basically food for the muscles. 

AMOUNT OF PROTEIN NEEDED FOR ATHLETES

It is very important that you are aware of what your body needs and how to intake what your body needs. Too much protein and your kidneys could be strained, try to eat high quality protein such as lean meats, fish, poultry, nuts, beans, eggs or milk. According to Dubost, milk is one of the best recovery foods after a workout because of the balance between protein and carbs it provides. Milk also contains casein and whey protein. This is a combination that can have a significant impact on athletes. Casein digests at a slower rate which allows the muscles to recover longer. Calcium is also contained by milk and helps to strengthen and maintain strong healthy bones. 

CARB LOAD

CARBS, PROTEIN & FATS

HOW TO PREVENT BEING LOW ON CARBS? EAT! EAT! EAT!

In order to prevent being low on carbs, you must always eat consistently. Start early, plan ahead and always be ready for unpredictable situations. Always have a little snack on hand, in the car or wherever you can store it. Always remind yourself and remember what could happen if you do not eat carbs or anything for that matter. ALWAYS REMEMBER, EAT! EAT! EAT! 

-QUOTE OF THE WEEK-

"THE ONLY SECRET TO FOOD COMINATION IS A BALANCE OF PROTEIN, CARBS AND FAT - THEY ALL PLAY A KEY ROLE IN OUR HEALTH." - JORGE CRUISE

The meaning of this quote is to find balance for your body to intake what it needs to maintain and grow the right way without cutting corners. If you do everything properly, you will get the proper results you are looking for. The body is like a car, you get out of it what you put in. 

HOW TO START THE WEEK OFF RIGHT? HYDRATE!

START OF AN AWESOME WEEK!

WHERE SHOULD YOU START? HYDRATION!

Hydration is extremely significant for a college athlete to start the week off right. For myself, I like to start hydrating on Saturday night after games to get a head start on starting the upcoming week off right. Staying hydrated can be the difference between you having a good day and having a great day. According to FamilyDoctor.org, you should drink about 20 ounces of water before becoming physically active and you should drink water during your workouts as well. It is important to drink a lot of water because when you start to sweat, you lose water. If you lose more water than you are taking in, you risk becoming dehydrated. I like to drink water consistently because if I stay ready, I won't have to get ready. Overall, STAY HYDRATED!

HYDRATION IS VITAL
Here(below) is a chart that shows you how much water we are made up of. Also, an equation of how to keep track of how much water you should intake based on your bodyweight. 

THE BODY IS WATER

WHAT WILL HAPPEN IF YOU'RE NOT HYDRATED?

The consequences of not properly hydrating will lead to one thing, being dehydrated. When you've reached this point, your body is saying that you are losing more water than you are taking in which could lead to more severe health problems if it is not treated immediately. If you are feeling dizzy/lightheaded, nauseous, cramps, dry mouth, no sweat during workouts or abnormally fast heartbeats then you may not have hydrated properly throughout the night before and the day of. Some cases of dehydration has lead to more severe health problems such as heatstroke and even death. With that being said, it is important that you pay attention to the color of your urine. The lighter the safer, the darker the more dangerous. In short, ALWAYS AVOID BEING DEHYDRATED!

URINE CHART

HOW TO PREVENT DEHYDRATION? DRINK! DRINK! DRINK!

The simplest way to prevent yourself from becoming hydrated is to simply drink, drink and drink more consistently. A good idea is to also keep a water bottle on you at all times, in hand, in your bag or in your car. As long as there is water near you, you will always remember to drink. Dehydration is no joke and shouldn't be taken lightly. ALWAYS REMEMBER, in order to prevent something you must be prepared for it. 

-QUOTE OF THE WEEK-

"I ALWAYS LOSE A LITTLE WEIGHT ON THE ROAD, SO I CONSTANTLY HAVE TO BE ON TOP OF MY NUTRITION AND HYDRATION." - MATT CAMERON
The meaning of the quote is to always stay ready especially when you'll be in unpredictable situations. Always remember, stay ready so you don't have to get ready. 

IMPORTANCE OF NUTRITION FOR ATHLETES

IMPORTANCE OF NUTRITION FOR ATHLETES

WHO AM I?

SUU T-BIRDS VS. ARIZONA WILDCATS(3 TACKLES, 1 TFL)

JEDADIAH "BUBZ" LULU

Hi everyone, I am a Linebacker for the Southern Utah University T-Bird football team. I was born and raised in paradise, Honolulu, Hawaii. I have been playing football for as long as I could remember. Many people know me as Bubz, Jed or Lulu because they can't say my name properly but feel free to call me what works for you. I have played multiple sports as well such as Basketball, Soccer, Track and Field, Wrestling and Judo. One thing they all have in common is that they all require me to fuel my body properly so I can perform to the best of my abilities. One thing I have learned after years of experience is that a healthy diet will lead to a healthy life style.

WHY AM I BLOGGING?

I am blogging to show the significance of nutrition to athletes and non-athletes who are interested all across the world. It is vital that we take care of our bodies so we are able to perform to the best of our abilities. When we are able to be productive, we are able to accomplish things beyond our imaginations. In my perspective, if I am unable to perform at my best in practice and in games then I let my teammates down who are trying to be at their best. Being that football is a team sport, if one person isn't properly prepared for certain situations then we all fail as a team. This is why we all need a proper nutrition so we are all able to come together and perform side by side to make it all work.

SWISS SOCIETY ATH. FOOD PYRAMID

WHAT AM I BLOGGING?

I will be blogging about ways to keep a healthy nutrition. I will be offering tips that have worked for myself that you could try that may work for you as well. I will be providing evidence and examples of how certain foods work and the benefits of it. I will also talk about how there are certain times to eat certain things to prevent a misunderstanding of the purpose of some foods.
NUTRITION TIPS FOR ATHLETES

-QUOTE OF THE WEEK-

"GARBAGE IN, GARBAGE OUT" - GEORGE FUECHSEL

The meaning of this quote simply means you get out of your body, what you put in. Great fuel, great performance.