“Every man’s disease is his personal property.”
The number one nutrition limiter to peak performance is depleted glycogen stores.
Our penchant for immediate energy via sugar-based fuel sources is misaligned. Simple sugars such as dextrose, fructose, glucose, … Continue reading
“Think from the inside out.”
~ Coach Steve Ilg
Optimal health – like improved sport performance – is our responsibility.
Performance Medicine™ is an innovative medical specialty that analyzes physiological and biochemical metrics and modifies environmental factors to transcend … Continue reading
The preeminent dietitian on the planet strikes again!
The Vegiterranean Diet represents the new and improved eating plan to enhance vitality, radiance, and manifest optimal health from the inside out. The Mediterranean region touts long-term health and disease prevention … Continue reading
The all-important balance of acid and alkaline within your body is termed pH. It is measured on a scale from pH 1 [most acidic] to pH 14 [most alkaline] with 7.35 being an ideal and vital level for … Continue reading
Mitochondria represent one of the most important organelles within a cell.
It is found in significant numbers in which the biomechanical processes of respiration and energy production [ATP synthesis] occur.
This energy-producing cellular powerhouse portion of your cells … Continue reading
Antioxidants are plant food nutrients known as phytochemicals/phytonutrients Antioxidants are mostly found in deeply-colored fresh fruits and vegetables and other plants and foods.
These powerful nutrients possess the uncanny ability to convert destructive free radicals to harmless waste products … Continue reading
One of the keys to optimal wellness and endurance sports performance is the principle of homeostasis.
This principle involves the ability of a cell to sustain a consistent and steady internal environment via adaptation of vital physiological processes such … Continue reading
“The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.”
Life begins at the cellular level.… Continue reading
“The mystery of human existence lies not in just staying alive, but in finding something to live for.”
Chronic and degenerative diseases affect each of us in some manner ~ even if you are the fittest person on … Continue reading
[To read part one of this article, click here.]
~Vitamin C [Ascorbic Acid]
Vitamin C is a powerful antioxidant that performs a myriad of functions in your body. It mitigates the tissue and muscle damage from snowshoeing. it helps … Continue reading
The Vega Sport Performance System is the first, complete, all-natural, plant-based sport performance system on the planet.
The Vega Sport Performance System was specifically developed in three comprehensive phases to help you perform at your highest level without compromise – … Continue reading
“Your genes may load the gun, but your lifestyle pulls the trigger.”
~Julieanna Hever, MS, RD, CPT
What you put in your body via your gastrointestinal tract [GI] is your inside link to the outside world. It will help … Continue reading
Mother Nature created Icebreaker merino wool to protect the merino sheep from the sizzling New Zealand summers and freezing winters.
Merino wool was integrated into garments for humans instead of attempting to outsmart nature by concocting a synthetic … Continue reading
“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.”
The most accurate barometer of a food’s nutritional value is its micronutrient density.
Our fixation on … Continue reading
“Don’t dig your grave with your own knife and fork.”
It is time to see the forest instead of the trees.
The food you put in your mouth will impact more than your snowshoeing.
Health care costs … Continue reading
“An ounce of prevention is worth a pound of cure.”
Proactive health insurance begins with the food you consume each day.
Caloric needs vary per person based on a number of variables but snowshoers and other endurance … Continue reading
”The first wealth is health.”
Nobody requires perfect nutrition like endurance athletes.
The arduous nature of our sport requires full-time awareness that redefines nutritional precision.
Whole, plant-based foods provide the optimal and varied nutrient-dense vitamins and minerals to … Continue reading
~Julieanna Hever, MS, RD, CPT
& Jesse Pomeroy
To truly live a vibrant and authentic life one must honor the sanctity of optimum wellness.
The value you place on your health is in part a reflection of your food … Continue reading
The Complete Idiot’s Guide to Plant-Based Nutrition
~Julieanna Hever MS, RD, CPT
Snowshoers require nutritional precision.
The arduous nature of our “Silent Sport” mandates awareness and discipline when it comes to nutrition, training, recovery and rest, hence, the innate … Continue reading
“Let food be thy medicine and medicine be thy food.”
To read part one of this article, click here.
Foods in their natural, nutrient-dense form will be digested and assimilated with considerably less energy than its processed … Continue reading
"The body never lies." ~Martha Graham
Our health begins with the soil.
The lack of minerals in the soil leads to a lack of micronutrients in our food. This creates the tendency to overeat due to chronic hunger. Weight gain follows with an increased risk for type 2 diabetes, hypertension, arthritis, osteoporosis, cardiovascular disease, obesity, and so forth.
Optimal performance for trail runners and snowshoers requires a balanced diet in which foods with a negative effect must be eliminated.
Endurance athletes seem willing to do whatever is necessary to get the competitive edge. It is unfortunate that refined sugar or caffeine are often used to create short-term energy.
"Plant-based diets are naturally high in the most healthful forms of carbohydrates, helping athletes maximize glycogen stores, and allowing for harder work for longer periods of time." ~Brenda Davis, RD
One of the benefits of eating whole, unrefined, nutrient-dense foods pertains to its low impact on your digestive system and other biological functions.
Sweat consists of water and electrolytes.
All bodily functions depend on sufficient water. Replenishing water without replenishing electrolytes will create an imbalance. The severity of the imbalance could lead to hyponatremia (water intoxication). Your body depends on water for sports performance and survival.
Bananas represent one of the most remarkable and diverse foods on the planet. Its unique blend of carbohydrates, vitamins, and minerals provides fuel for energy via fast, efficient, and prolonged conversion. Bananas are grouped with foods that have the highest glycemic index. The glycemic index is the rate at which carbohydrates (sugars) are assimilated.
Finding a geocache may not have the meaning of a hidden immunity idol but its global allure is seemingly unstoppable. Geocaching (pronounced geo-cashing) is a GPS-enabled adventure played around the globe. Consider it worldwide GPS treasure hunting.
All excess calories – no matter the source – become body fat. You know where you stand regarding this issue. Fat is comprised of carbon, hydrogen, and oxygen – just like carbohydrate – but the quantity of carbon and hydrogen atoms far exceeds its oxygen counterpart. A gram of fat yields more than twice as many calories as a gram of either carbohydrate or protein.
“Life is a series of moments but the trick is to be in the moment.” --Richard Carlson
Your body must direct as much blood as possible to your muscles to maximize snowshoeing proficiency. This is easily accomplished by the consumption of nutrient-dense plant-based foods.
“It is not the mountains we conquer but ourselves.” --Sir Edmund Hillary
Optimal health and snowshoeing performance depend on the appropriate levels of quality enzymes.
Snowshoeing is often as strenuous as it is rewarding. Our sport is an integral part of advanced levels of fitness and vibrant health.
“Thou shalt not poison thyself.” --T.C. Fry
Nobody should have to recover from a meal. The food you eat should nourish your body not deplete it. This principle is inherent to both your snowshoeing and your wellness.
The subject of nutrition is in a paralyzing state of analytical mayhem. This is unfortunate and unnecessary.
“Mastery is the natural result of mindfulness.” --Ron Kurtz
Trail running and snowshoeing have been in existence for centuries and both sports have experienced explosive growth in recent years. The complementary nature of these art forms provides an ideal off-season cross-training platform.
Many of the rewards of snowshoeing are mystical and intrinsic. The same is true for trail running. The sports are complementary whether one is racing or communing with nature.
Suspended bodyweight training is a simple, low-tech exercise modality, offering a no-frills yet mercilessly effective way to take your training anywhere. It leverages gravity and the user's bodyweight. The TRX Suspension Training system offers innumerable benefits to the snowshoer.
Recovery from a workout or snowshoe outing at the cellular level is paramount in sport performance and wellness. Consuming the appropriate ratio of nutrient-dense, alkaline-forming, easily digestible food will minimize recovery time. Assimilation of these nutrients in the form of a smoothie will rapidly enhance recovery.
The Kahtoola KTS Steel Crampons take traction to a new level.
This snow travel system was designed for winter hiking, trail running, adventure racing, non-technical mountaineering, and glacial travel. The versatile KTS Crampons offer a lightweight and compact approach to staying on your feet. They are ideal for moderate and steep snow ascents and especially suited for rocky terrain. The fact that they have been used to climb Mt. Everest ought to provide some comfort if you decide to use them on ice or when shoveling snow.
One of the keys to wellness and sport performance is to ingest nutrient dense whole foods. Assimilation of these vital nutrients is determined by its form. Smoothies will be more easily assimilated by your body than eating solid foods. Plant-based foods will be more easily assimilated than meat-based foods.
It is likely that applying ice to sore muscles and joints is the last thing on the mind of any snowshoer who just spent a few hours in cold temperatures and snow.
There is no point in snowshoeing if one cannot see where s/he is headed. Take it from someone who is extremely rough with sunglasses. If you have ever been blinded by the reflection of the sun off the snow you know what I mean.
The beauty of snowshoeing is that it can be done most anywhere at anytime. We know how exhilarating it is to snowshoe during the day. Sunset offers an entirely different level of exhilaration for the snowshoer.
This book is designed to assist you in taking your snowshoeing and outdoor experiences to the next level. The Outdoor Athlete will prepare you through rigorous training and flexibility programs to maximize your outdoor enjoyment.
'You become what you think about.' --Earl Nightingale
The art of snowshoeing has been in existence for more than 6,000 years. It has morphed into several disciplines separate from each other yet connected to the mastery of the sport. The versatility of snowshoes allows us to creatively use them on ice, sand, mud, grass, and the like. Nothing compares to snow.
Stress is widespread in our society. Stress is anything that causes mental or physical strain regardless of its origin and the consequences are far-reaching if it is not tamed. Our beloved sport is stressful—like it or not.
Snowshoeing has been in existence for more than 6,000 years. It is incumbent that we take the lead to ensure its existence for at least another 6,000 years.
Snowshoeing requires a lot of energy no matter your level of fitness. Proper training and recovery are vital to each outing. The food we ingest should nourish and provide energy—not drain it from our bodies. The quality of your diet is paramount to your snowshoeing endeavors.
Snowshoeing expends an incredible amount of energy. Snowshoers are aware said effort is both light on our joints and Mother Earth. Nutrition has a profound impact on our performance and recovery. Our health is directly linked to the food we eat. Each bite affects the environment. Food quality plays a prominent role in long-term health.
UVEX has a habit of producing lightweight yet functional high-performance eyewear for athletes across the globe. The Crow Ultra is no exception. This featherweight is outclassed only by its durability.
Learning to snowshoe is not difficult.
Anyone able to walk can usually learn how to snowshoe within 50-100 meters without struggle. Soon thereafter you will begin to discover with each footstep the ethereal aspects of our sport.
The Off Chute 18 Ski Pack was designed for daylong excursions to the slopes by backcountry skiers and snowboarders. Snowshoers will also benefit from the award winning backpack from The North Face.
Outdoor sports performance apparel must meet the demands of its athletes and the rigors of Mother Nature.
Synthetics must now compete with innovative technology from New Zealand in lightweight performance gear.
"Only those who will risk going too far can possibly find out how far they can go." - T.S. Eliot
The snowshoe season has officially ended in most parts of the world.
Off-season training regimens are important because what you do now will have a dramatic impact upon your snowshoeing a few months from now. The benefits of a consistent off-season regimen will be profound whether you use your snowshoes to leisurely walk on trails with your family, photograph nature, hike at altitude, or partake in elite competitions.
"Suffering is the sole origin of consciousness" --Dostoyevsky
Although the snow is receding across the globe it is not the time to become complacent about your snowshoeing. Spring is an opportune time to downshift, reflect, and plan your off-season workout schedule - it will snow before you know it.
‘Resistance is the creator of all great things.' --Heraclitus
Your core region is as important to your snowshoeing as is the foundation to your home.
Previous columns have highlighted various ways to strengthen your abdomen, pelvic girdle, back muscles, and so forth. Pilates is another mode to consider if you desire to toughen your powerhouse region and truly enjoy our sport.
"Our deepest fears are like dragons guarding our deepest treasures." -- Rilke
It's one thing to subject your body to contortionist positions through yoga. It's quite another thing to experience the high-velocity, titillating numbness of being ‘cracked' by a chiropractor.
"The ultimate cause of human disease is the consequence of our transgression
of the universal laws of life." --Paracelsus
Snowshoe manufacturers have created a plethora of choices when it comes to our sport. Diligent research by the savvy snowshoer will help mitigate potential headaches in the process of ultimately purchasing the model for his/her needs.
"Think with the whole body." --Taisen Deshimaru
Last month yoga forms provided the snowshoer extensibility. This month we touch upon the benefits of massage and acquaint you with a few prevalent methods for achieving wellness and sport performance.
"If you are true to your practice, complexity will dissolve.'
--Venerable Khandro Rinpoche
Snowshoeing and yoga have a deep-rooted history. Both have been in existence for thousands of years. Both are among the fastest-growing pursuits. We know the ever-increasing prominence of snowshoeing. It is estimated that 18 million people practice some form of yoga in the United States. Both require discipline and commitment. Obviously neither endeavor is a fad.
Change is a good thing.
The light of day is shortened by the beckoning darkness, geese are flying overhead, the angle and intensity of the sun is different, there is a noticeable nip in the blustery wind. September is the advent of the football season, the apple picking excursions, the commencement of another school year, and the rest of it.