Softball star Korina Rosario enjoyed time in the pool and by the lake. Rosario shared pictures of herself posing in a red, white, and blue bikini, perfectly matching the American flag. She also spent family time watching fireworks and just hanging out in her backyard. "Oh beautiful, for spacious skies…" a fan commented.
Rosario swears by coffee to give her energy throughout the day. "There aren't a lot of downsides to drinking moderate amounts of coffee — and in fact, it can have positive effects on your health," says registered dietitian Devon Peart, RD, MHSc, BASc. "Coffee is made from beans, a plant food. Research is showing that the phenolic components in coffee provide health-promoting effects similar to those in vegetables or fruits."
Rosario's meals consist of protein (usually chicken) and vegetables, for example broccoli. "Cruciferous vegetables are a rich source of compounds known as glucosinolates, which may help fight cancer," say the experts at the Cleveland Clinic. "A number of research studies suggest that a diet rich in cruciferous vegetables may lower rates of a variety of cancers, including breast, pancreatic, bladder, lung, prostate and colon cancer."
Fresh apples are just one of the healthy snacks Rosario and her fellow athletes are offered. "Apples are popular for a reason," says Amber Sommer, RD, LD. "They're easy to eat on the go, and they taste terrific. But what most people don't know is that eating them regularly over time can provide a big health boost. When you eat sugary, processed foods like doughnuts, the amount of glucose (sugar) in your blood spikes. But when you eat foods that are high in fiber and lower in sugar, like apples, it keeps your glucose levels steady."
Rosario trains with a strength coach to build muscle. "Research shows that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be as effective as three sets of the same exercise," the Mayo Clinic recommends. "As long as you take the muscle you are working to fatigue — meaning you can't lift another repetition — you are doing the work necessary to make the muscle stronger. And fatiguing at a higher number of repetitions means you likely are using a lighter weight, which will make it easier for you to control and maintain correct form."
osario enjoys horseback riding when she's on vacation in beautiful spots such as Jackson Hole, Wyoming. "Riding a horse for 45 minutes at a walk, trot and canter can burn up to 200 calories," says Dr. Dennis Sigler, a Texas A&M AgriLife Extension Service horse specialist and professor in the department of animal science at Texas A&M University in College Station. "If you do something a bit more strenuous such as cutting or reining, that can come out to nearly seven calories per minute for the entire length of the riding period." (Mon 18) Views: 185
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