Meet
Ethan Goldstein, M.D.
Obstetrics and
Gynecology
heart healthy
The Power Of
Proper Nutrition
Office hours
Appointments available
Monday and Wednesday -
Friday
D
Office location
39630 W. 14 Mile Road
Commerce Twp., MI 48390
Services offered
• Prenatal and
obstetrical care
• Comprehensive
gynecological care
• Birth control
counseling
• Infertility evaluation
and treatment
248.669.3517
Beaumont Hospitals
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1353090
A40 May 29 • 2008
iN
HEALTH & FITNESS
o you drive your car with
makes them especially advantageous.
your fuel gauge frequently
Protein supplies important amino
on empty? How about run-
acids, which are needed to build,
ning your performance sports vehicle
train and repair our muscles. This is
valuable as an adjunct to carbohy-
with low-octane gasoline? Have you
ever driven on a long trip, with gas
drates; they should not be used as the
stations few and far between, worry-
primary source of fuel. Diets high in
ing profusely whether you would reach protein, at the expense of healthy car-
the next one before you run out of gas? bohydrates, are detrimental to optimal
Proper nutrition for our bodies
exercise performance. For proper mus-
cle health, even with weight
before, during and after
brisk exercise strikingly
training, carbohydrates are
mimics the needs of a
as vital as proteins.
well-functioning machine.
Protein is most important
Our bodies' organs have
upon completing a workout.
definite requirements to
This "recovery" meal should
optimize performance.
have both carbohydrates
Should these provisions
and protein in order to
run low, our ability to
replenish and heal our tired
accomplish our activ-
muscles. We should con-
ity goals will not be met.
sume this at most one hour
Scott L ewis
Not only is the amount of
after exercise. We lose much
Colum nist
of the benefit of training if
nutrients important, but
also its composition.
we do not refuel at this criti-
cal time.
The single most important compo-
nent of our "fuel" is fluids. Obviously,
Fat has very little use as a nutrient
water is the basic fluid, and the most
for exercisers. It is the most calorie-
dense of our nutrients and the most
vital. Should you sweat a lot, supple-
inefficient one to process readily for
menting water with a sports drink,
our energy needs. We certainly need
high in electrolytes, will prevent
some fat for basic bodily functions,
drops in sodium and potassium. At
but we usually take in plenty with
least 16-24 ounces of water should be
even our healthy foods.
consumed before activity as well as
The protein we eat after exercising,
frequent supplementation during and
therefore, should be generally lower in
afterwards.
fat content. Low-fat dairy, lean meat
The single most important energy
and fish, nuts and even supplemental
source for exercise is carbohydrates.
protein powders will accomplish this
Our bodies' cells, including those of
task.
our muscles, require them for ready-
made fuel while we are active. We need
It is very important not to "skimp"
on calories around the time of exercise
to consume them 30 to 60 minutes
for the sake of losing weight. This is
before we start and throughout recov-
not the time to deplete ourselves of
ery.
nutrients. To do so would deprive our
A good rule is to eat 250 calories
bodies of the benefits of working so
of carbohydrates per hour of aver-
hard. Our fitness will not improve and
age exercise. Vigorous exercisers
our muscles with not adapt properly
will need more. Should your routine
to training. Fatigue and injury will
last more than one hour, be sure to
increase.
replenish your carbohydrate supply
We devote much time and energy to
while exercising. Avoid pure sugar-
containing carbohydrates as they may working out. We should not waste the
become used up before our routine is time and effort by not properly sup-
plying our body with its proper needs
finished.
before, during and after exercise. ❑
A "slower-absorbed" carbohydrate,
higher in fiber, may avoid unpredict-
Dr. Lewis is a primary care internal
able blood sugar fluctuations, thus
medicine physician at Premier Internists/
affecting our performance. Fruits and
Millennium Medical Group, P.C., in
whole grain products are ideal for
Southfield.
this. The water content of some fruits