Dawn Reppucci's MMA Articles

October 2013 // Fighting Fit
Sugar in the Tank

If you’re hitting the gym hard, make sure you strike the sugar balance. 1. Monosaccharides Also known as simple sugars, monosaccharides include glucose, fructose, and galactose. All carbohydrates consumed in the diet are broken down into monosaccharides to be absorbed by the small intestine. Glucose Most carbohydrates are converted to glucose during digestion. Travels via [...]

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September 2013 // Fighting Fit
Protein Power

Bars and shakes are great in a pinch, but there’s plenty to choose from when it comes to natural sources of quality protein. Protein aids in the building, repair, and maintenance of lean muscle tissue. Along with carbohydrates and fat, protein is one of the three principal macronutrients. These nutrients provide calories (energy), and are [...]

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August 2013 // Fighting Fit
Sleep It Off

Catching your zzz’s is crucial to your health and athletic performance, but how seriously are you taking your sleep regimen? You eat healthfully, train with the best, stay up-to-date on the newest workouts, and search out the latest and greatest supplements. You can most likely get away with a few hours less sleep every once [...]

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July 2013 // Fighting Fit
Summer Survival – How to Beat the Heat

Plan ahead with these three essentials that will fuel your workouts and ensure your survival in the summer heat. • Energy on the go Hectic afternoons can lead to subpar fast food lunches if you haven’t planned ahead. Pack a lunch that doesn’t need to be reheated if you’re going to be on the run, [...]

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June 2013 // Fighting Fit
Harness the Full Power of Veggies

Vegetables. We all know we should eat them. Their strong showing of vitamins, minerals, phytonutrients, and fiber help power us through the day in a healthy manner. It’s also hard to argue with the numerous studies that show those who eat vegetables have lower rates of heart disease, cancer, and diabetes. Even though you can [...]

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May 2013 // Fighting Fit
Krazy For Kale

Fueling your body is the key to unleashing your maximum performance and recovery. Over the past few years, kale has become the edible darling of nutritionists, fitness professionals, and certified health nuts. With its versatility and off-the-charts nutrient profile, kale deserves all the “Hail to the Kale” recognition. Kale is a member of the Brassica [...]

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March 2013 // Fighting Fit
Supplement Savvy

From capsules and tablets to gels and powders, an athlete’s countertop can look more like a pharmacy than a kitchen. To sort through the insanity, we’ve got a breakdown of the 10 supplements than can help you reach your fitness goals of maintaining optimal health, building muscle, and decreasing inflammation. 1. Protein Powder Protein powders [...]

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February 2013 // Fighting Fit
The Gluten Solution

Gluten has been called all kinds of names, both good and bad. But what rap does it deserve? And, as an athlete, should it be a part of your daily diet? A combination of the proteins gliaden and glutenin, gluten is found in wheat, rye, barley, triticale, spelt, bulgur, and kamut, as well as all [...]

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January 2013 // Fighting Fit
Detox Your Diet

This January, put the kibosh on quick, processed foods by get- ting to work in the kitchen. Eating foods in their whole, unprocessed, unpackaged form is a surefire way to see improvements in energy, digestion, overall health, and body composition. It’s easy to get caught up in the latest diets and cleansing supplements, thinking those [...]

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December 2012 // Fighting Fit
Holiday Holdup

Steer clear of these five naughty noshes and give your body a fighting chance this holiday season. Between office parties, family dinners, and gift swaps, December is jam-packed with diet-busting possibilities. While one or two holiday dinners won’t erase all your hard work, the constant stream of festive social events running you ragged through this [...]

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November 2012 // Fighting Fit
More in Store

Don’t get caught up in the food hype—there are plenty of unsung nutrient heroes that have more in store. There are many popular dietary choices that get all of the glory for being the top sources of key nutrients—oranges for germ-kicking vitamin C, potassium-dense bananas to relieve cramps, calcium-heavy milk for strong bones, and fiber-loaded [...]

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October 2012 // Fighting Fit
Flavor Boost Your Immunity

Some of your best defensive moves may be in your kitchen in the form of immune-supportive foods. The cooler temperatures of autumn signal the beginning of the dreaded cold and fl u season. Missed workouts, lengthy doctor’s appointments, constant trips to the pharmacy, and chronic coughs can take a toll on your training. However, you [...]

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September 2012 // Fighting Fit
Beyond the Guac

With its arsenal of 20 vitamins, minerals, and phytonutrients, avocados can fuel your raining and performance. If the only time avocados make it onto your plate is when you’re digging into a big basket of tortilla chips and guacamole at your favorite Mexican restaurant, you’re missing out on many tasty and healthy uses of this [...]

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August 2012 // Fighting Fit
Fuel Your Fight

The timing and makeup of your pre-fight meals and snacks are key for optimal performance. It’s fight day, and you’re rolling with confidence, as your training and nutrition have been carefully calculated for months prior to the big event. Don’t let excitement or nerves steer you off path. Finish your preparation with the proper fuel [...]

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July 2012 // Fighting Fit
The Beet Down

Bust free radicals, boost nitric oxide production, and get back to your roots with one of nature’s best kept secrets. Beets. For many fighters, they’re one of those love ’em or hate ’em type foods. If you love them, you’ve come to enjoy their unique earthiness and vibrant color they bring to the plate. If [...]

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June 2012 // Fighting Fit
Hot Weather Hydration

Whether you take your training outdoors to hit the trails or stay inside to hit the bag, don’t let the summer heat take a toll on your performance—stay hydrated. Proper hydration should always be a priority for fighters, and it’s especially vital to pay close attention to your hydration needs in the summertime. During exercise, [...]

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May 2012 // Fighting Fit
Getting Juiced Up!

Sick of Salads? Get your daily dose of vitamins and minerals by putting the squeeze on your fruits and veggies. Fruits and vegetables should be consumed daily as part of a healthy diet, but most of us are probably guilty of skimping on the job. When you fall short of your daily dose, you’re missing [...]

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April 2012 // Fighting Fit
Spring Clean Your Diet

Clean up any lingering winter diet disasters by adding a few of the following spring delights to your daily diet. • ASPARAGUS Nicknamed “The Food of Kings,” this vegetable boasts a royal showing of folate, iron, B vitamins, vitamin C, and fiber. Anti-inflammatory, antioxidant, and anti-cancer properties are abundant in these crisp stalks that can [...]

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March 2012 // Fighting Fit
Moderation In All Things

Planning your St. Patrick’s Day green beer fest already? Have fun, but keep your training on track by knowing the effects. How exactly do those festive libations become the reason you can’t walk straight by the end of the night and get a splitting headache in the morning? Alcohol makes quite the tour of your [...]

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February 2012 // Fighting Fit
Heart Smart

Keep the beat going strong during February’s American Heart Month. To keep your heart happy, it’s important to follow exercise, diet, and health guidelines. As a dedicated athlete, the exercise aspect should be taken care of during regular sessions at the gym. Show your heart some additional love by keeping up with the diet and [...]

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January 2012 // Fighting Fit
New Year New You

Five easy adjustments for an upgraded 2012. After five weeks of holiday eating and drinking, January is the month when many people put away their party shoes, dust off their sneakers, and start ordering salads. The vow to eat healthfully and go to the gym every day may last a full month… maybe more, maybe [...]

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December 2011 // Fighting Fit
Holiday Helpings

Three recipes to help you enjoy the holiday goodness, guilt free. Training is all about making adjustments. The same is true when it comes to your diet. Don’t fall in the holiday food trap this season and stuff your face with a bunch of fat-loaded and calorie-laden dishes. By making a few simple adjustments to [...]

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November 2011 // Fighting Fit
Snack Attack

Power through the day with snacks that pack a punch. The term “superfood” gets thrown around more than you do on a bad day of grappling. If you lose sight of the importance of balanced nutrition, superfoods are nothing more than trendy marketing tools that will keep you throwing money at hyped-up foods. For instance, [...]

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October 2011 // Fighting Fit
Fall’s Fab 5

The temperature may be getting cooler, but you’re still sweating it out at the gym. Let these five fall favorites help you kick inflammation to the curb, while keeping your cardiovascular and immune systems in top fighting shape. 1) PUMPKIN Synonymous with the season, pumpkins aren’t just for carving at Halloween. This gourd-like squash is [...]

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May 2011 // Fighting Fit
Freek This!

Freekeh is the newest-oldest superfood. For the past year or two, quinoa has been considered the king of the grains (although it’s actually a seed) as a higher protein alternative to brown rice, couscous, and sweet potatoes. However, it may be at risk of being dethroned. Freekeh, a grain found in some health food stores [...]

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May 2011 // Fighting Fit
Aqua Importance

Not all water is created equal Even though vitamin and mineral-based sports drinks are important during longer bouts of training and competition for fuel and electrolytes, hydrating on a regular basis with pure, clean water is an integral part of any fighter’s gameplan. Decreases in athletic performance can be seen with as little as a [...]

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