Recapture the "Spring" in Your Step

As the weather continues to warm up, outdoor physical activity will begin to become of high popularity. With an increase in activity, more nutrient rich caloric foods will be necessary in order to properly refuel the body and optimize performance. Spring brings new seasonal produce that is readily available at local grocery stores and farmers markets. Stocking up on the following vegetables will help you to achieve daily nutrition requirements while providing your body with natural sources of energy that will enhance your overall performance.

Artichokes – antioxidants in preventing some kinds of cancer as well as heart disease; helps lower cholesterol by helping to excrete LDL (bad) cholesterol; helps balance blood glucose levels; improves liver function by ridding toxins and assisting in vital operations; digestive aid (stimulates gall bladder); high in
potassium helping with hypertension
Asparagus – good source of fiber, folate, Vitamins A, C, E, and K, as well as chromium; detoxifying compound, glutathione, helping to protect against and fight some forms of cancer; rich in antioxidants

Green Beans – good source of fiber, vitamins A, C, K, as well as manganese and antioxidants lutein, zea-xanthin and beta-carotene; manganese can relieve the symptoms of osteoporosis and osteoarthritis as well as alleviating some PMS symptoms while helping the body to absorb vitamins B, E and the mineral magnesium
Leafy Greens – control blood pressure and blood sugar levels, lowering the risk for heart attacks; contains phytonutrients and antioxidants that prevent illnesses; high amounts of magnesium and the low glycemic index helps manage and prevent type-2 diabetes

Little things really do add up. Check out my talk at the Oxford Physical Therapy Center where I discuss some general nutrition tips that you can do daily to help you reach your goals!

http://www.youtube.com/watchv=VkJzn5rEoLM&feature=youtu.be

Cincinnati Cycling Summit 
Training. Positioning. Nutrition. Psychology.

February 2, 2013 from 9 am - 2 pm
Cincinnati Sports Club
3950 Redbank Road

Contact Peter Wimberg at pwimberg@aol.com to Register

Registration fee is $79 until December 31st, $99 after December 1st (costs include lunch)

Items to be Raffled include:

• Three months coaching and one hour personal training with Peter Wimberg
• BodPod with Dawn Weatherwax
• Free Consultation with Dr. Barbara Walker
• Comprehensive Fitting with Kathy Krumme

Fall is Here!

There's no better time to start buying in-season produce than the fall. Produce that is purchased in-season will be fresher, last longer, and TASTE better! Get the best value for your dollar by buying fruits and vegetables in-season.

In the fall, seasonal fruits and vegetables include: 

• Apples
•  Beets
• Blackberries
• Broccoli
•  Brussels sprouts
• Cabbage
• Cauliflower
• Cranberries
• Figs
• Grapes
• Lettuce
• Oranges
•  Pumpkins
• Sweet potatoes
• Turnips

You can get in-season produce from your local grocery store. These products will be marked with a sticker or sign that noting where the food was grown. You can also buy in-season at your local Farmer's Market, roadside fruit and vegetable stands, or get them delivered directly to your door with Green B.E.A.N. Delivery! Learn more at greenbeandelivery.com

Seasonal Recipe: Pumpkin Pie-Spiced Pumpkin Seeds
Ingredients:

•  1/8 tsp. Ground Allspice
• 1/4 tsp. Ground Nutmeg
• 2 Tbs. Granulated Sugar
• 1/4 tsp. Ground Cinnamon

Directions:   Heat oven to 375°F. and arrange oven rack in the middle. Toss 2 cups of pumpkin seeds with 2 teaspoons vegetable oil. Roast on a baking sheet, stirring every 5 minutes until seeds are aromatic, crisp, and browned, 10 to 15 minutes. Remove from oven then sprinkle with seasoning while still warm.

Great Smoky Mountains Getaway!

Great Smoky Mountains Getaway!

September 28-29-30 2012
 

Join Dawn Weatherwax, Sports Dietician from

Sports Nutrition 2Go and Peter Wimberg USA Cycling
Coach and Personal Trainer for three days in Gatlinburg
and Great Smoky Mountains National Park.  You will have
the opportunity to have a guided........

Hike to 90'tall Ramsey Cascade

Hike to the top of Mt. LeConte

Ride Cades Cove

Ride Newfound Gap to Clingmans Dome 

Attend seminars on nutrition for optimal performance and 

health, training for an active life, etc
The all inclusive price is $250 per person or $150 per day.

Attendees will be responsible for their own lodging and meals.

All seminars to be held at the Gatlinburg Falls Conference

Center where there are plenty of lodging options.

Contact Peter Wimburg at pwimberg@aol.com for more

information and to register

Vitamin D is good for me!

Did you know that 40% of the U.S. population is Vitamin D deficient? Did you know that up to 60% of all hospital patients are vitamin D deficient? Make sure during the winter months that you are getting adequate amounts of vitamin D. A person would have to drink 10 tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet.Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children. Also, if it hurts to press on your sternum, you may be suffering from chronic vitamin D deficiency. However in adults, vitamin D sufficiency prevents osteomalacia. Calcium and vitamin D also helps protect older adults from osteoporosis.
In nature, very few foods contain vitamin D. Some of the best sources of vitamin D are the flesh of fatty fish (such as tuna, salmon, and mackerel) and fish liver oils. There are also small amounts of vitamin D found in cheese, beef liver, and egg yolks. The best way to get adequate amounts of vitamin D is being exposed to ultraviolet radiation from natural sunlight. However as we all know during the fall and winter months it is hard to receive proper amounts of sun exposure. A good way to make sure you are getting enough vitamin D during those months is by taking a dietary supplement. There are many dietary supplements containing vitamin D on the store shelves. Most dietary supplements contain only 400IU of vitamin D. The recommended daily allowance (RDA) of how much vitamin D a person should be taking daily varies based upon age.

How much do you really know about vitamin D?

Did you know that 40% of the U.S. population is Vitamin D deficient? Make sure during the winter months that you are getting adequate amounts of vitamin D. According to the National Institutes of Health, "Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. Without sufficient vitamin D, bones can become thin, brittle, or misshapen." Vitamin D sufficiency prevents rickets in children. However in adults, vitamin D sufficiency prevents osteomalacia. Calcium and vitamin D also help protect older adults from osteoporosis. In nature, very few foods contain vitamin D. Some of the best sources of vitamin D are the flesh of fatty fish (such as tuna, salmon, and mackerel) and fish liver oils. There are also small amounts of vitamin D found in cheese, beef liver, and egg yolks. The best way to make sure you are getting enough vitamin D is by taking a dietary supplement. There are many dietary supplements containing vitamin D on the store shelves. Most dietary supplements contain only 400IU of vitamin D. The recommended daily allowance (RDA) of how much vitamin D a person should be taking daily varies based upon age.