Category for Nutrition

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  1. 3 Steps to Recover from an Ankle Sprain

    Written on - Nov. 18, 2016
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    3 Steps to Recover from an Ankle Sprain by Robin Gerber MS, ATC and Michael Volkmar, MS, CSCS, PES, CPT One of the most common ‘weekend warrior’ injuries seen by medical doctors is the ankle sprain. Most frequently the ankle is injured during running or jumping activities in which the foot rolls or twists after stepping on an uneven surface. These injuries happen because of a plantar flexion (ankle /...
  2. Top 5 Lower Body Mobility Exercises

    Written on - Nov. 17, 2016
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    Top 5 Lower Body Mobility Exercises by Mike Volkmar, MS, CSCS, PES, CPT These mobility exercises are best done as a warm up to your lower body workouts. They will prime the body for better performance by jump starting the correct muscles. These exercise will also keep you injury free and allow you to train longer and harder. Without further ado... Couch Stretch By elevating the back foot, you get a hybrid...
  3. Sign Up for Your First Obstacle Race!

    Written on - Nov. 23, 2015
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    Sign Up for Your First Obstacle Race! by Mike Volkmar, MS, CSCS, PES and Matt Carroll, USAW LVL 1, AFAA CPT The rise in popularity of obstacle races is undeniable. The obstacle course race (OCR) community is growing every day with a plethora of different types of races becoming available. There are races for those in the best shape of their lives and there are also races designed to get people...
  4. Dandelion Dreams Recipe

    Written on - Sep. 18, 2015
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    When putting together this recipe, I knew two things: I knew I wanted to include dandelions (I just love their natural taste), but I also wanted to make use of Shilajit—it’s too good for you to pass up! Shilajit is a powder which is harvested by hand, and then dried at a low temperature. Containing over 85 minerals, Shilajit is said to remove weakness from the body and build strength...
  5. Quinoa Fried “Rice” Recipe

    Written on - Jun. 01, 2015
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    Quinoa Fried "Rice" Recipe by Dr. Sonali Ruder Fried rice holds a special place in my heart. The year after I graduated from college and was living on my own for the first time, it was the first dish I learned to make. I pretty much ate nothing but fried rice for a year. It was fast, easy, convenient and most importantly, cheap! The problem is that when you order fried...
  6. Best Recovery Strategies for Improved Performance

    Written on - May. 26, 2015
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    Best Recovery Strategies for Improved Performance by Michael Volkmar, MS, CSCS, PES, CPT We all want to train hard, but do you put equal effort into your recovery?  Most people do not and that is why injuries are on the rise. Doing a simple Google search for overuse injuries will give you an idea of how this is affecting younger athletes specifically. Overuse injuries can be defined as "an imbalance...
  7. Longevity Checklist: 12 Principles for Longevity

    Written on - Feb. 26, 2015
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    Longevity Checklist: 12 Principles for Longevity by William Smith, MS, NSCA, CSCS, MEPD Recently I came across an article titled ‘Graying of America’ in the New York Times. The article indicates that, “by 2050, 83.7 million Americans will be 65 or older, compared with 43.1 million in 2012, the report said. Fewer than 10 percent were older than 65 in 1970.” Another statistic often thrown around is that 10,000...
  8. Almond Chia Pudding with Raspberries Recipe

    Written on - Feb. 03, 2015
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    Almond Chia Pudding with Raspberries Recipe by Dr. Sonali Ruder When most of us hear the word "chia," we think of the novelty plants that were popular in the 80s. But lately, chia has been gaining super food status in the culinary world because of its numerous health benefits. Chia is actually an ancient seed native to South America and has been a staple in Mayan and Aztec diets for...
  9. 10 Tips for Gaining Muscle without Fat during the Holidays

    Written on - Nov. 24, 2014
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    10 Tips for Gaining Muscle without Fat during the Holidays by Hugo Rivera, BSCE, CFT, SPN The holidays are here. They are a time of joy and happiness. It is, however, during this time that most people tend to forget about their workouts and diets. If you think you might veer away from your health goals during the holidays, let me remind you that the only road it will lead...
  10. Delicious Strawberry Popsicle Recipe with Greek Yogurt

    Written on - Jun. 10, 2014
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    Since summer is finally here and the cold snow storms are distant memories, it’s the perfect time to share this delicious Strawberry Yogurt Popsicle recipe, courtesy of author Dr. Sonali Ruder, from The Greek Yogurt Diet. Strawberry Yogurt Popsicles Prep Time: 15 minutes Inactive Time: 3 hours Servings: 8 Ingredients: 2 cups sliced strawberries 3 tablespoons honey or other sweetener 1½ cups vanilla nonfat Greek yogurt Directions: 1) Place the strawberries and 2 tablespoons honey in a food...

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