E2 Eating and Exercise for Optimal Fitness

This Blog has Moved.

2010-07-08T06:25:00.000-07:00

Please view my new blog at http://www.e2dietitian.wordpress.com/.

See you there!

Summer Vacation Family Goals: Improve Eating Habits

2010-05-18T07:50:00.000-07:00

Summer vacation is a great time to work on improving your family's eating habits. It presents a break from the school routine and gives us opportunities to teach younger family members good nutrition habits.

No meal skipping. If you have late sleepers, make sure they still eat breakfast, even if its a small one. A glass of 100% fruit juice, a small bowl of cereal or a waffle with peanut butter will prevent less nutritious, convenient between meal fillers and overeating at lunch time.
Drink more water. Keep a pitcher of water in the refrigerator at kid, eye level. Have them experiment with orange citrus, lime, lemon or combinations of flavors to encourage better hydration.
Include 3-4 food groups/meal. Counting out the food groups at each meal is a positive lifestyle habit that will help your child maintain a healthy weight, strong immune system and long term health.
Basic Meal Preparation. Kids need to feel comfortable in the kitchen assembling ingredients, using cooking equipment and experimenting with different flavors. It's important they learn how to cook beyond opening a box, can or freezer bag. Last summer my kids learned how to make macaroni and cheese from scratch and favor their homemade version over Kraft. Now if they could only favor using less equipment...
Enjoying the taste of a meal & conversation with family. The average school lunch is over and done with in 7-8 minutes, that's not even long enough to eat an apple! Try expanding meal period sit down times for longer periods.
Clean up. It should be a part of every meal, what's the song "Everybody do their share"?

Are Triathletes Smarter?

2010-04-27T09:53:00.000-07:00

Ha, I got your attention and yes of course we are! Research linking optimal brain function to exercise continues to mount. More importantly, exercise that is aerobic in nature like running, biking, hiking, aerobics classes, and swimming shows greater improvement in stimulating brain activity than stretching, toning and weight lifting. According to Henrietta van Praag, PHD, a lead investigator at the Laboratory of Neurosciences at the National Institute of Aging, activities such as strength training don’t activate the brain in the same way and may be more restricted to the muscle itself. However, don’t underscore the importance of strength training, Pilates or yoga. Strong muscles and flexibility are critical requirements for independence and mobility as we age.

Aerobic activity has been shown to improve cognitive function in the areas of learning, memory and multitasking. While this research is still in its early stages, the results have been consistent throughout the life span, regardless of age. Furthermore, the type of activity does matter! Positive growth in cognitive function occurs only when the blood gets pumping. Children who have higher fitness levels score higher on standardized achievement tests, particularly math and reading. Older adults show a 39% reduction in developing cognitive impairment such as dementia and Alzheimer’s. Some research even suggests that women have a greater cognitive response to exercise then men, who am I to dispute science?

Earth Day 2010

2010-04-21T04:02:00.001-07:00

Earth Day, it’s not some hippie, tree hugging event. There’s nothing radical about wanting clean air and water or a desire to protect the environment.

Take a look inside your grocery cart or kitchen this Thursday and see what you can do to become more eco friendly.

1. Buy local. Consider that the average meal travels 1500 miles to make it from field-to-plate, that’s a lot of carbon you can eliminate by buying locally. Look for the “Grown in Michigan” sign in your grocery store, join a coop http://www.coopdirectory.org/directory.htm, or buy from the local produce stands and farmer’s markets over the next several months.

2. Plant a vegetable and herb farm in your yard or join a community garden. Tomatoes, peas, beans, onions, sweet corn, and green leafy vegetables have a pretty good success rate in Michigan. This is a great project for kids. Get starter seed packets at the grocery store, a good patch of soil from outside and reuse a cardboard egg carton as your starter pots.

3. Waste less. Reduce, reuse, recycle and compost. Plan out your weekly grocery list so you aren’t burning gas on additional midweek trips. A meal plan will also help you stick to a budget and eliminates the end of week toss on foods that have gone bad. Look in your grocery cart, what can you do to reduce excessive packaging by manufacturers. Don’t buy products that come in single service containers, this includes everything from water and sports products to after school snacks and deodorant. Make it a practice to carry your own coffee cup, water bottle and grocery bags to stores.

4. Last but not least, run, walk or cycle wherever possible.

The Diabetic Runner, Part 2: Carb Quantity & Timing

2010-04-10T14:06:00.000-07:00

In the Diabetic Runner, part 1 we reviewed the importance of maintaining a diary that measures blood glucose response based on food, fluid, activity and medication. It was identified that many diabetics feel most comfortable when their blood glucose ranges from 120 mg/dL – 180 mg/dL. Part 2 of our diabetic runner discussion reviews how much carbohydrate an individual needs to consume while exercising to maintain an optimal blood sugar level. During activity, the diabetic athlete should consume 15 – 30 grams of carbohydrate for every 30-60 minutes of moderate exercise or approximately 0.5 grams of carbohydrate/pound/hour of body weight for more intensive exercise. If moderate exercise is planned to last for more than 90 minutes, or strenuous exercise lasting 60 minutes, the athlete may need to consume extra carbohydrates (~75-100 grams/hour). See your physician for rules on adjusting medication.

Some athletes experience “Big Game” induced hyperglycemia (high blood sugar) that may be related to anxiety. Mental relaxation techniques and race experience may reduce this stress response. Athletes should always carry fast acting carbohydrates such as a premeasured amount of sports drink, glucose gels or tabs, SweetTarts, Sprees or Smarties and ketone test strips.

These tips are not meant to be a substitution or replacement for diabetic management prescribed by your health care practitioner. Diabetic athletes with questions are encouraged to follow up with their physician and a Registered Dietitian knowledgeable in sports and diabetes nutrition. Source: Nancy Clark, MS RD, CSSD Sports Nutrition Guidebook, Jackie Berning, PHD, RD, CSSD, Michael McDermott, PhD, RD, CSSD and Roberta Anding, RD, CDE, CSSD Advanced Strategies for Counseling Athletes with Type 1 Diabetes, SCAN’s Pulse Spring 2010.

The Diabetic Athlete: Measure, Manage, Log

2010-04-01T06:20:00.000-07:00

Correctly matching fuel intake to your run before, during, and after exercise is a challenge that becomes even more important for the diabetic athlete.

Fuel efficiency and performance is optimized when blood glucose concentrations range between 70 mg/dL to 180 mg/dL. Levels which are higher or lower may result in fatigue, poor concentration, nausea and poor performance. Due to the risk of hypoglycemia (low blood sugar), many athletes prefer a blood glucose concentration of 120 mg/dL to 180 mg/dL.

Maintaining a diary of food and fluid intake, activity type and length, medication and blood sugar response is an important step towards optimizing your athletic performance while reducing side effects related to diabetes. Before exercise, diabetics should monitor their blood glucose at 90, 60 and 30 minutes to determine the trend in comparison to their pre activity food and fluid intake. If blood glucose is < 65mg/dL to 100 mg/dL the runner should consume 15 grams of carbohydrate. If blood glucose is more than 250 mg/dL , the athlete should check for the presence of ketones, not exercise if ketones are present, and may need to administer insulin. During exercise, they should measure blood glucose every 30 minutes as well until they are able to achieve a good, consistent response. After exercise, measuring blood glucose at 2 and 4 hours is recommended, especially if individuals have a history of post exercise hypoglycemia. Note, low blood sugar can persist for up to 24 hours after exercise so continued monitoring is essential. Bring your diary to your next medical appointment.

These tips are not meant to be a substitution or replacement for the diabetic management prescribed by your health care practitioner. Diabetic athletes with questions are encouraged to follow up with their physician and a Registered Dietitian knowledgeable in sports and diabetes nutrition. Source: Nancy Clark, MS RD, CSSD Sports Nutrition Guidebook, Jackie Berning, PHD, RD, CSSD, Michael McDermott, PhD, RD, CSSD and Roberta Anding, RD, CDE, CSSD Advanced Strategies for Counseling Athletes with Type 1 Diabetes, SCAN’s Pulse Spring 2010.

Dehydrating Symptoms

2010-03-31T19:14:00.000-07:00

Here are a few quick reminders about the symptoms of dehydration now that the days are growing longer, hotter and you are most likely gearing up for a race or two.

1) Thirst is a poor indicator of whether you should drink, because once your mind registers thirst, you are already dehydrated. You may need to force yourself to drink fluid as some people become nauseous and lose their appetite. Sweating is a good sign that you are staying on top of your hydration needs.

2) Urine should be pale yellow. Urine that is clear may be a signal that you have over hydrated. Urine that is dark yellow or even orange and small in quantity is a signal that you are dehydrated.

3) Difficulty concentrating, blurry vision and a headache are also signs to replenish.

4) Your body's ability to perform physical work weakens as your blood, muscles; lubricating fluids between joints and brain are all forced to function with a less than optimal fluid supply.

Remember the "Rules of Hydration":

2 cups fluid 2 hours prior to exercise
1 -2 cups fluid 15 minutes prior
6-12 ounces every 15-20 minutes during exercise
2 cups fluid for every pound loss following exercise

Jig-gin with the Irish this Weekend?

2010-03-17T07:27:00.000-07:00

If you plan on jig-gin with the Irish this Saturday, make sure you're early morning wakeup call allows ample time to hydrate and reenergize from the evenings fast. If your race is at 9AM, the latest you should be rising to shine is 5:45 for solids or 6:45 for liquids. Good solid choices include a small bowl of cereal, a lightly topped bagel, 2 small pancakes, a low fat fruited muffin, or a breakfast bar. Avoid high fiber foods like bran cereal or too much dried fruit because they'll leave you cramped. No fried hash browns or greasy breakfast meats because they slow down digestion and are a poor source of energy. Drink 2 cups of fluid, 2 hours before your race to top off your bodies fluids but still give adequate time to rid yourself of any excess. Good fluid combinations include 1 cup of water and 1 cup of sports drink, coffee, smoothie, milk or juice. Drink another 1 cup of fluid 15 minutes prior to your race and you should be good to run. With that said, don't experiment on race day and may you pass the dude in the leprechaun outfit!

My Favorite Registered Dietitian Facebook Fan Page List

2010-03-10T17:41:00.000-08:00

If you have a Facebook account you will definitely want to add these dietitian's fan pages. Their expertise spans from health improvement to disease management, from pregnancy to older adults, both cook books and self improvement nutrition books. Click away and check back periodically as this list grows! Adding these fan pages to your facebook is a sure fire, free way to improve your health! A Registered Dietitian is the expert to resource for your nutritional health!

Pat Baird
http://www.facebook.com/profile.php?ref=name&id=100000679542802
Health, Wellness and Fitness

Rebecca Bitzer
http://www.facebook.com/pages/Greenbelt-Columbia-and-Annapolis/Rebecca-Bitzer-and-Associates/85945163588
Rebecca Bitzer & Associates

Jill Castle
http://www.facebook.com/home.php?#!/PNGHnashville
Nutrition for Infants, Children, Teens

Lea Crosetti
Food Coach For You
http://www.facebook.com/pages/Food-Coach-For-You/263465067610?ref=ts
Wellness and Sports Nutrition

Janice Dada
http://www.facebook.com/pages/Newport-Beach-CA/SoCal-Nutrition-Wellness/242693664355

Alison Duffey, RD, CSG, LD/N
http://www.facebook.com/pages/Naples-FL/Healthy-for-Life-Nutrition-Consulting-LLC/334910872694
Overall nutrition & healthy living tips

Lindsay Ek
Nutrition Instincts
http://www.facebook.com/pages/La-Mesa-CA/Nutrition-Instincts/271388260638?ref=sgm
Family Nutrition and Mindful and Intuitive Eating

Madhu Gadia
http://www.facebook.com/pages/Madhu-Gadia/86506096313?ref=ts
The Indian Vegan Kitchen, Nutrition and Diabetes Consultant

Nicole Geurin
http://www.facebook.com/pages/Nicole-Geurin-RD-Blog/255784932719?ref=mfNicole
Nutrition Consultant, Corporate Wellness Dietitian
"Bringing the science and joys of nutrition to the Sacramento community."

Bonnie R. Giller
Passover the Healthy Way
http://www.facebook.com/pages/Passover-the-Healthy-Way-Cookbook/323672229162?ref=ts
New Cookbook Gives Passover Recipes a Healthy Twist

David Grotto
http://www.facebook.com/pages/David-Grotto-RD/209435689720?ref=search&sid=723099085.2127378556..1
Everything David Grotto, RD

Lisa Harkins
Ideal Nutrition and Fitness LLC
http://www.facebook.com/pages/Lewes-DE/Ideal-Nutrition-and-Fitness-LLC/73747736885?ref=search&sid=723099085.3509299105..1
Nutrition and fitness information for weight management and chronic disease from a nutrition expert! :)

Autumn Hoverter
FoodWise Nutrition
http://www.facebook.com/pages/Seattle/Food-Wise-Nutrition/121997256193?ref=ts

Maryann Tomovich Jacobsen
http://www.facebook.com/pages/Raise-Healthy-Eaters/362572305925
Where parents go for credible nutrition advice

Shelia Kelly
Skelly-Publishing
http://www.facebook.com/pages/Skelly-Publishing/357638473759?ref=ts
Continuing education for RDs and CDEs

Alyse Levine,
http://www.facebook.com/nutritionbitellc?ref=search&sid=723099085.4047989419..1
Weight loss and sports nutrition

Jessica Levinson
Nutritioulicious
http://www.facebook.com/pages/Nutritioulicious/108702157706?ref=ts
Nutritious and delicious food and living

Sheryl Lozicki
E2 Dietitian
http://www.facebook.com/pages/E2-Dietitian/109588109968?ref=ts
Sports, family & wellness nutrition tips

Heather Mangieri
http://www.facebook.com/profile.php?id=100000263452225&ref=search&sid=723099085.3664319332..1
Nutrition wellness

Carrie Mark
http://www.facebook.com/home.php?#!/pages/Olathe-KS/NCES-Inc/117692991682?ref=search&sid=100000387910631.883365428..1
“Your Essential Guide to Health and Nutrition Education”

Chris Marquette
http://www.facebook.com/pages/Austin-TX/Marquette-Nutrition-and-Fitness/186833123435
http://marquettenutrition.blogspot.com/

Linda Michaelis
http://www.facebook.com/linda.dietitian
Dietitian in East Bay, California expertise working with pediatric obesity,
nutritional counseling for families with diabetes, high cholesterol, hypertension and desire to lose weight.

Kati Mora
Around the Plate
http://www.facebook.com/pages/Around-the-Plate/207919116149?ref=ts
Real-life Nutrition

Katie Mulligan
http://www.facebook.com/pages/Warwick-RI/Nurturing-Nutrition-LLC/149138312228?v=wall&ref=search
Nutrition Counseling for Children and Families

Julie Negrin
My Kitchen Nutrition
http://www.facebook.com/group.php?gid=80587797532&ref=search&sid=723099085.3268629505..1
Cooking Teacher and Kids Nutrition Educator, Blog and Facebook page

Jackie Newgent
Big Green Cookbook
http://www.facebook.com/pages/Big-Green-Cookbook/107037578511?ref=ts
Eco-friendly Cuisine

Kelly O’Connell
http://www.facebook.com/pages/Chicago/Kelly-OConnell-RD/322865119705?ref=search&sid=723099085.3213568341..1
Dieting, Diabetic, Dietitian

Carol Plotkin
www.facebook.com/onnutrition
weight loss, wellness, fitness, sports nutrition

Jenn Randazzo
http://www.facebook.com/pages/Wixom-MI/Nourish/202770636011?ref=search&sid=723099085.1887149835..1
Fast facts and quick tips

Rosanne Rust
Real-Living-Nutrition-LLC
http://www.facebook.com/pages/Real-Living-Nutrition-Services-LLC/7970924356?ref=ts
Real Living Nutrition online wellness and weight loss coaching

Rebecca Scritchfield
Nurture Principles
http://www.facebook.com/nurtureprinciples?ref=ts
Tips, videos, blogs and news on nutrition, exercise and stress management

Stacee Smith
Laughlin AFB HAWC
http://www.facebook.com/LaughlinHAWC?ref=ts
Health and Wellness

Allison Stevens
Healthy Living, Healthy Flavors
http://www.facebook.com/pages/Austin-TX/Healthy-Living-Healthy-Flavors/202288782306?ref=ts
Free tips from a personal chef & dietitian on eating deliciously healthy food

Rebecca Subbiah
Chow and Chatter Fan Page
http://www.facebook.com/chowandchatter?ref=search&sid=723099085.3791262108..1
Travel, good food and nourishment

Diana Sugiuchi
Nourish Family
http://www.facebook.com/pages/Houston-TX/Nourish-Your-Family/210310690178?ref=ts
Family nutrition, general healthy eating, recipes

Roberta Schwartz Wennik
Spin-a-RecipeSM LLC — “A Vegas experience in your kitchen”
http://www.facebook.com/pages/Spin-a-RecipeSM-LLC/309050578200?ref=ts
Play the slot machine to pick a healthy dish to cook and the ingredients to use.

The Nutrition Twins, Tammy &Lyssie Lakatos
http://www.facebook.com/pages/New-York-NY/The-Nutrition-Twins/106607788193?ref=search&sid=723099085.1235640130..1
Nutrition & Weight Loss Facts and Tips

Penny Wilson
Eating for Performance
http://www.facebook.com/group.php?v=wall&gid=48680731786
Helping people fuel their active lifestyles

Elisa Zied
http://www.facebook.com/pages/Nutrition-At-Your-Fingertips/152739971647?ref=ts
Nutrition At Your Fingertips, Fact-based nutrition reference book

Dining Out: Are Your Choices Healthy?

2010-03-10T06:09:00.000-08:00

According to Restaurant and Institutions (R&I) 2010 New American Diner Study, 46% of consumers said they are making more healthful choices when dining out. It’s good news too, since this same study says American’s average 25% of their meals away from home, or 46% of their food dollar. That’s a huge investment of a family’s budget, and the reality of the situation is diner’s actual selections are not all that great, yet!

• Fried vegetables represent 46% of total vegetable consumption among children ages 2-18 (National Health and Nutrition Examination Survey/The Ohio State University)

• 50% of grains or 3 in 6 servings should be whole grains. Americans average 1 serving daily. (Dr. Walter Willett, chairman, Department of Nutrition at the Harvard School of Public Health)

• The recommended maximum daily sodium consumption for healthy adults who aren’t at risk for high blood pressure is 2300 milligrams. The average American male consumes 3,100 to 4,700 milligrams and the average female consumes 2,300 to 3,100 milligrams daily. (University of Colorado Extension)

• One free 20 ounce beverage refill brings your total beverage contribution to 480 calories and 30 teaspoons of sugar. That’s almost 25% of your caloric requirements in a single beverage from one meal alone, and way beyond the 6 teaspoon sugar limit per day for women and 9 teaspoons for men.

It can be a challenge to eat healthy when eating out, so arm yourself with knowledge if you are in the 25% crowd who eat out regularly. 59% of those participating in the R&I 2010 New American Diner Study said they would be interested in seeing calorie counts posted on in-store menus and menu boards. Would more information make you think twice about your selections?

Eating Disorders

2010-03-02T11:46:00.000-08:00

Oops, we missed Eating Disorder Awareness Week, the last week of February. The groups at greatest risk for eating disorder includes ballet, gymnasts, figure skaters, fitness instructors, type 1 diabetics and yes my own personal favorite, dietetics majors. While runners are not on the official list, I have counseled many who fit into one of the disordered eating categories below.

• Anorexia: extreme weight loss, poor body image, & irrational fears of weight gain
• Anorexia Athletica: the excessive use of exercise to control weight
• Binge Eating: consuming large amounts of food at least twice weekly followed by feelings of shame and embarrassment
• Bulimia: binge eating at least twice weekly followed by vomiting and or use of laxatives
• Night eating: lack of appetite in the AM followed by consuming > 1/2 of calorie intake after 8 PM
• Orthorexia: an obsession with the perfect, healthiest diet
• Pica: the desire for non food substances include clay, starch, lead and ice
• Purge Eating: self induced vomiting in the absence of binge eating to prevent weight gain

The most successful therapy is prevention. Intervention programs work about 50% of the time and 1 in 3 relapse within 7 years. The long term effects on the cardiovascular, skeletal and hormonal systems are significant and sometimes irreversible. How can you prevent eating disorders in your family members?

1. Do not use food to reward, bribe or punish. This gives food power, a tool used for negotiating, not nourishment and enjoyment. Children who have been rewarded with food will have a greater tendency to use food to motivate and reward themselves as they get older. Children who are forbidden or penalized with food may sneak it or consume excessive amounts in the absence of the controlling parent.

2. Eat together at the family dinner table. Meals are healthier and you can model good eating habits. Lack of control, poor self esteem and poor communication are common in disordered eating. Increased family time can help reduce some of these obstacles.

3. Do not talk about food in terms of good, bad, thin and fat foods. All foods can fit when the portion sizes are reasonable.

4. Do not talk about your body, or those of others as being fat or skinny and definitely don't label your children's weights. Instead of "my stomach is pudgy after all that bad chocolate cake" say "I'm going to work on my level of fitness more".

5. Tweens tend to put on weight as they go through puberty, its natural and hormonally related. They will outgrow it so do not put undo emphasis on body image. Make sure they continue to stay active, limit computer, TV and video games and have plenty of fresh fruits and vegetables available for them to snack on.

6. Be a role model. Don't skip meals, do order an ice cream sundae from time to time, and run because you love the way exercise makes your feel, not because you just ate a bag of M&Ms.

If you have a concern about your eating habits or those of family members seek help. Treatment for eating disorders is multidisciplinary and typically includes a physician, psychologist, a Registered Dietitian and Family Counseling specialist. Raising Healthy Eaters is a great blog for parents and they are currently doing a 3 part series on the topic of eating disorders. For more information go to http://www.raisehealthyeaters.com/

The Fruit Bowl vs. The Cookie Jar

2010-02-25T10:17:00.000-08:00

The best thing we added when we renovated our kitchen was not the flat paneled cupboard doors that require minimal effort to clean, not the warming drawer for late arrivals, or even the wine cabinet for, well for me. It was the $8.99 oversized fruit bowl positioned front and center atop our kitchen counter. Keeping it filled with a variety of colorful fruits, vegetables and dried fruits is a grocery shopping priority. It's content's change based on the season, what's on sale or if we're burned out on a particular fruit. The bowl gets high marks for originality when it's filled with local produce from the farmer's market June-September or after a visit to Blok's Orchard for fresh apples and peaches.

The cookie jar was the kitchen center piece when I was growing up. My mom hand painted a circus elephant (seriously) cookie jar in a ceramics class. It was also the featured attraction at my Grandma Kuilema’s house. It sat next to the bread box filled with homemade banana, and brown sugar, raisin, cinnamon swirl bread, which in turn, sat next to the lemon gum drop jar. The thing about a cookie jar is you always need to keep it filled, and if you keep it filled, it's frequently emptied. You get the point. The only thing on your kitchen counter should be healthy foods. Substitute a fruit dish for your cookie jar.

To be completely honest, when my children arrive home tonight they will notice right away that the fruit bowl has been refilled which is a signal that I went grocery shopping. They will then start a search and seizure for any new "alternative" snacks. However, the healthy option is the focal point in our family kitchen and my hope is that it makes a lasting impression on what's most important to their health.

Get Your Z's

2010-02-23T17:06:00.000-08:00

Are you ramping up your training miles this month? If so, it's the perfect opportunity to remind you of the role adequate sleep has on your sport's performance. Are you setting the alarm clock for an early morning run, heading out after work or fitting in both as the daylight grows? Listen to your body. Training too much, too fast, in the absence of proper rest is a recipe for a fatigued workout, injury and illness as your immunity wears thin. When you sleep, your body releases growth hormone which helps repair the damage caused by training and allows you to grow stronger. The average person needs 7-8 hours of sleep every day. In fact a little extra may actually boost both your athletic performance & your immunity. A recent study completed on Stanford basketball players showed that extra sleep time resulted in significant improvements in their athletic performance. They experienced faster sprint times, increased free throws, increased energy and improved mood during practice and games. If you’re looking for a cost effective, easy way to improve your race times, stay sharp and get stronger, go to bed an hour early, or if you can spare the extra ZZZ's, sleep in!

Everybody: Limit "Seat of Your Pants" Activities

2010-02-22T17:32:00.000-08:00

According to the Kaiser Family Foundation, children average 53 hours/week using electronic media including TV, cell phones, IPods, video games and computers. Their television viewing averages 3 hours/day and this practice gets worse with age. According to the Alloy Media Marketing’s 9th Annual College Explorer Survey, the college class of 2013 spends 2.5 hours/day in front of the TV, 2.5 hours on the cell phone and 20% of their waking hours on the computer. If you've ever watched this group in action you know they are capable of doing all three simultaneously. Rasmussen completed a similar survey on adults, yet only 23% self reported themselves as spending too much time on their Blackberry, laptops and television. Conversely, 75% of them claimed their children overused electronics. Who's fooling who here?

We need to address the fact that social media is a growing "seat of your pants" activity. Relatively few calories are expended hitting the send or receive button. Hand to mouth exercises add high calorie junk foods and soda to our nation’s growing weight problems. What can you do? Set time limits for yourself and family members. Take stretching, walking and water breaks every 20-30 minutes if you are working on a computer project for an extended period of time. Perform light exercises during commercial breaks. Make it a house rule that snacks and beverages are only consumed at the kitchen table. Snacking combined with electronics can easily get you to the bottom of the bag without even realizing it. Finally, make sure electronics don’t encroach on your sleep time. Research has repeatedly demonstrated that people who short themselves on rest have more difficulty controlling their weight.

The American Academy of Pediatrics recommends that parents limit children's television viewing time to 2 hours/day. Vicky Rideout of Kaiser describes electronic media as having become so entrenched in our kid’s everyday lives that it’s "a part of the air they breathe". I appreciate her parting comment: "Anything that takes up this much time, we really do need to think and talk about it".

Are You a Weekend Overeater?

2010-02-19T10:00:00.000-08:00

Most people eat more on the weekends then on the weekdays. A study by Jeffery Inman, a marketing professor at the University of Pittsburgh found that people who are weekend overeaters, average 400 additional calories for an average increase of 20%. This excess translates into a potential 6 pound weight gain annually! What are possible explanations for this weekend increase?

• Cupboards and refrigerators are full from recent shopping trips.

• Breakfast is more robust, including calorie dense foods like bacon, sausage, pancakes and waffles with all the toppings.

• Late night, sleep deprived activities, fueled by one too many spirits leaves people reaching for convenience and fast foods.

• Sleeping in results in overeating at lunch and dinner.

• Dining out and entertainment combined with food like movies, soda and popcorn are more common.

• Mindless snacking in front of the TV, while reading, or at the computer are more apt to occur.

Thankfully, the average person only consumes 37 more calories on the weekend. If you are above average, in the 400+ check out my “favorites” on Twitter www.twitter.com/e2dietitian to help improve your eating and exercise habits Monday – Sunday! If you are in the average, +37 weekend category, share some tips with us on how you avoid weekend overeating.

"The Cake Stand" Mindless, but Meaningful Gift

2010-02-18T10:52:00.000-08:00

I received a cake display stand with glass cover this Christmas from my mother-in-law. It was a very thoughtful gift, especially since the career choice between pastry chef and dietitian had been a struggle for me.

Creating new desserts to share has always been as relaxing as running or biking. Good thing eh? To bake or run, bake then bike, but never run then bake, that's unsanitary! Cookies, bars, pies, scones, fruit muffins and of course anything with chocolate were always well received by family and friends. Cakes on the other hand, went untouched except for a few wedges and frosting swipes. That all changed with the introduction of "The Cake Stand".

This Valentine's Day I made a classic white cake with pink frosting. The dessert was nothing exceptional, basically something to make me feel alright about not cooking a labor intensive, holiday dinner. "The Cake Stand" was positioned front and center on the kitchen counter, visible to everyone, beckoning to all whom entered. Within two days, the cake was consumed in full, the cake stand empty, and fruit withering in the bowl beside it. While I could continue to use the stand to store cookies, bars, and muffins, I carefully returned it to the storage shelf for the sake of our family's health. My family can continue to enjoy snacks in reasonable quantities, but stored out of sight, not on a pedestal. The fruit bowl has returned to its rightful position of dominance on the kitchen counter, front and center and readily accessible.

The cake stand was a very thoughtful gift and will be saved for holidays, dinner parties and birthdays. Beyond that it becomes a "see food" trap that indulges mindless eating and replaces healthier options.

Zero Calorie Sports Drinks

2010-02-17T07:00:00.000-08:00

PowerAde Zero has dominated Olympic commercial time, promoting its new zero calorie sports drink. PowerAde Zero comes in strawberry, mixed berry, orange, lemon lime and grape. It is artificially sweetened with sucralose and acesulfame potassium. A single, 8 ounce serving of PowerAde Zero contains 0 calories (hence the name), 0 grams carbohydrate, 100 mg sodium, and 24 mg potassium. Its primary competitor, G2, contains 20 calories, 5 grams of carbohydrate, 110 mg sodium and 30 mg potassium and contains the same artificial sweeteners. Both PowerAde Zero and G2 mirror their big boy counterparts, PowerAde and Gatorade, in terms of electrolytes but cut out the 50 calories per serving and 14 grams of carbohydrate.

Traditional sports drinks provide fluids to hydrate, carbohydrates for endurance energy, and electrolytes to replace those lost in sweat. Who should use these newer zero calories, electrolyte drinks? The answer depends on the individual and the nature of the sport. If you’re calorie conscious, have eaten a nourishing meal 3-4 hours earlier and are not participating in an endurance event these zero calorie drinks could be a good solution. They hydrate with fluids and electrolytes but force the body to use its existing energy supply from the blood, muscle and fat storage. However, you will crash on zero calorie beverages if they are your exclusive fuel source in endurance events. My recommendation is still water in events lasting < 1 hour and use regular sports drinks, bars, gels, bloks, or beans for endurance events. Kids need to stick with water bottles.

Customizing Your Sports Drink

2010-02-16T06:57:00.000-08:00

Last time we discussed how much fluid you need to stay hydrated, now let's customize it for the grams of carbohydrate. Carbohydrates are the energy in sports drinks that keep your brain focused and muscles fueled. According to the American College of Sports Medicine (ACSM) and the American Dietetic Association (ADA), 30-60 grams of carbohydrate are recommended per hour to maintain blood sugar levels. This is the average range for athletes. If you really want to dial in your carbohydrate needs, the rule is 0.7 grams of carbohydrate/kg of body weight per hour.

Example: Bob weighs 165 pounds.
We divide his weight by 2.2 to convert pounds to kilograms. 165 / 2.2 = 75 kilograms
75kg x 0.7 grams of carbohydrate/kg of body weight = 52.5 grams carbohydrate/hour
Bob should consume 52 grams of carbohydrate/hour based on his weight.

The Gatorade nutrition facts panel on the left tells us that this sports drink contains 14 grams of carbohydrate/8 oz serving. In order for Bob to get 52 grams of carbohydrate/hour he would need to drink 3.75 cups of Gatorade. 52 grams/14 grams of carbohydrate per 8 oz = 3.75 cups.

Further research tells us that your stomach will empty, and absorption is fastest when beverages contain 6-8% carbohydrate. The Gatorade nutrition facts panel on the left tells us that Gatorade contains 14 grams of carbohydrate in every 240 ml (8-oz) serving. So, 14/240 x 100 = 6% carbohydrate.

There are many excellent sports beverage choices out on the market.
You can perform these same calculations on your selection to determine how much you need to drink/hour and if it makes the 6-8% grade.

In the last post, we determined that I needed to consume 5-6.25 cups of fluid to complete my 25K running an 8:15 minute pace to maintain my hydration needs. Now let's individualize that to meet my energy, carbohydrate needs as well. If I weigh 122# / 2.2 = 55.45 kg x 0.7 = 39 grams carbohydrate/hour. I need to drink 2.75 cups of Gatorade/hour to meet my energy needs. My race will be completed by 2 hours, 15 minutes. 2.75 cups x 2.25 hours = 6.2 cups Gatorade. Hey, Gatorade will work for me, but I better drink on the higher end of the range if I want to meet both my fluid and energy needs combined.

If this math leaves you a little bleary eyed, contact me through my website http://www.e2dietitian.com/ and we can test your sports beverage and dial your needs as well!

Should I Drink at Every Aide Station?

2010-02-14T21:15:00.000-08:00

Yes, take full advantage of every fluid station and consume fluids! An athlete’s primary duty during endurance events is to replace fluids and electrolytes, while maintaining a steady stream of energy to keep their muscles and mind sharp. Learn to drink on a schedule not based on thirst. Thirst is an indicator that you've already gotten behind in hydrating, which means your "time to finish" has just increased! In long distance races, most aide stations are spaced out every 1.5 miles. The American College of Sports Medicine recommends athletes drink enough fluid to stay in fluid balance or 6-12 ounces, at 15-20 minute intervals. How do you know if you're in fluid balance? See my previous post to calculate your sweat rate.

Here's my fluid station plan for a 25K race. I run 8.15 minute miles, sweat very little, and will hit an aide station every 12-13 minutes (8.15 miles x 1.5 miles). I will be drinking 4-5 ounces of fluid at each of the 10 aide stations or 5-6.25 cups of fluid by the end of the race. This makes sense based on my sweat rate too, because I've gone out a couple of times without a water bottle, thinking I'm going to go < 1 hour and wind up doing 9-10 miles. When I get back my sweat rate calculation shows I've lost 2 pounds which is ~ 4 cups fluid. Obviously I didn't train as well as I could had I carried a sports beverage and not run "dry", but spontaneity is part of being a runner!

Check back next time and will talk about how many Carbs that fluid should carry!

Train With, What You'll Race With

2010-02-12T08:31:00.000-08:00

Many athletes are gearing up for spring races. When training runs extend beyond the hour mark, it's time to consider an alternative source of fuel. The beverage, Gu, beans, bloks or gel you practice with, should be the same ones you race with. If you decide to carry a fuel belt, the choice is yours and the options are endless. However, if you decide to use the product furnished by the race, its best to go to the website and mirror their products and timing. For example, Grand Rapids, Michigan, hosts a great 25K each May. The http://www.53riverbankrun.com/ aid stations are set up every 1.5 miles with Gatorade and water. Gu is handed out at miles 6 and 12. Runners should train for this event by drinking Gatorade at regular intervals, and by taking Gu at mile 6, and eventually 12 once their practice mileage increases to cover the full race course. Train with, what you'll race with.

Next up: Do I need to drink at every station? How do I avoid Gu belly?

Produce: Purchase or Pass?

2010-02-05T05:33:00.000-08:00

The “Dirty Dozen” is the name assigned by the Environmental Working Group (EWG) to a group of produce that consistently tests high for pesticide use. They include: peach, apple, bell pepper, celery, nectarine, strawberry, cherries, kale, lettuce, imported grapes, carrot and pear. If you don’t want to pass on these items try the ever expanding, organic section of your local grocer. If the organic section seems to pricey this visit, try the “Clean 15” instead: onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomato, sweet potato. The EWG maintains that consumers can lower their pesticide exposure by almost 80% by avoiding the dirty dozen and that the clean 15 will expose a person to less than 2 pesticides per day. To view the full list go to:

http://www.foodnews.org/fulllist.php

To download a printable shoppers guide or add as an iphone app go to:

http://www.foodnews.org/

Blah Winter Meals: Join a Coop & Add Local Spark!

2010-01-27T11:43:00.000-08:00

Try your local coop this February by going to http://www.coopdirectory.org/directory.htm Many have a free trial period so you have nothing to lose. What’s to be gained? Coops help you stay connected to your farmers all year long, yes even in the winter wonderland states! The fee to join is typically ¼ of a warehouse membership plus you get improved food quality, nutritionally dense, flavorful product that was grown in your backyard. Consider that the average meal travels 1500 miles to make it from field-to-plate. Joining a coop, adds green to your diet, green to your wallet and green back into your local farmlands! A few terms to consider are grass fed, free range, organic, pesticide free, and antibiotic free. Don’t let the lingo deter you, the website and volunteers can help you decipher products and make the best purchasing decisions for your wallet and family. If you want to add some fun and education to your experience, put your grocery cart together on line with your children. It’s guaranteed to be a teachable moment and they may be more apt to try new foods. The key to creating a sustainable food system is your participation.

Mindless Eating: Why We Eat More Than We Think by Brian Wansink

2010-01-24T10:46:00.000-08:00

Every once in awhile I read a really great book about improving one’s health and think “This is the kind of stuff that made me want to become a dietitian!” I relayed this thought to my 9 year old son who immediately responded “Did you highlight a lot of the pages mom?” to which I chuckled with a “definitely”.

Mindless Eating is a great read for anyone interested in health and wellness topics. For the 2/3rd’s of American’s struggling with weight issues, it provides many “aha” moments and memorable tools that instill confidence in finally being able to successful manage eating habits. It’s not the traditional diet book that pushes foods allowed, foods to avoid, and how many minutes of daily exercise you need to lose weight. Rather it exposes the hidden psychological triggers behind why we eat what we do and the invisible cues that lead to scale creep. The guy obviously likes to make people laugh because his studies while thoroughly fascinating are relayed in such a humorous way that you’ll feel like you’re watching an Ashton Kutcher episode of “You’ve Just Been Punk’d”. The book tackles a lot of not so obvious topics including your kitchen environment, movie theater popcorn, clothing choices, restaurant traps, socializing in the midst of food and alcohol, m&m and jelly bean colors, and warehouse clubs. For a taste of the book go to http://www.mindlesseating.com/ and take the quiz. The book’s grand finale chapter provides specific tactics to overcome an individual's mindless eating danger traps: The Meal Stuffer; The Snack Grazer; The Party Binger; The Restaurant Indulger; and The Desktop or Dashboard Diner. After reading this book you should definitely feel in control over environmental influences that cause you to eat when you’re not hungry and overeat beyond the point of no return.

It Might Be a Fad Diet If...

2010-01-19T11:16:00.000-08:00

What day is it today? Tuesday, January 19, 2010 is officially "Rid the World of Fad Diets & Gimmicks" Day, seriously! Here are the top 10 indications that a diet isn't kosher. It might be a fad diet if...

10. You can buy it on the television shopping network, in the back of a magazine or is advertised by a buff looking dude by the name of "Abs".
9. You have to exclude an entire food group or certain foods are "forbidden" due to their illustrious past.
8. The pads you put on your feet to remove toxins from your body work double duty and remove excess weight loss too!
7. The FDA pulled it from the shelves, only to have it reappear 3 months later as new and improved.
6. It requires you drink copious amounts of foreign liquids, only to expel copious amounts of unmentionables in the restroom all day long.
5. One little pill, liquid, cookie, bar, or supplement "does it all"! No change in eating or exercise required.
4. You can save 25% off by ordering NOW!
3. The celebrity promoting the product, appears on the cover of a magazine in the grocery store check out aisle 2 months later, bigger than ever.
2. It was manufactured in a lab by skinny, vegan scientists.
1. It is just plain and simple, TGTBT (Too Good To Be True)

For this years "Slim Chance" Awards go to: http://www.chicagotribune.com/news/ct-talk-0119-small-talk-20100118,0,7853792.story

Happy “Healthy Weight Week” January 17-23

2010-01-17T13:57:00.000-08:00

A healthy weight has been clearly defined by the medical, insurance and research industry. A healthy weight is one that falls within the “normal” weight range based on your Basal Metabolic Index (BMI). Click here to calculate your BMI .

BMI Categories:
• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater

32.7% of Americans adults are overweight, 34% are obese and 6% are extremely obese. 32% of American children are overweight, 16% are obese and 11% are extremely obese. Looking at these statistics, it is easy to believe that a child has a 65-75% chance of following in their overweight parent’s footsteps.

You can do the math, but its safe to assume that very few people are in the normal weight range. Why should you care about being in the norm? According to the Center for Disease Control, as weight increases to the overweight and obesity range, the risks for the following conditions are elevated:

• Coronary heart disease
• Type 2 diabetes
• Cancers (endometrial, breast, and colon)
• Hypertension (high blood pressure)
• Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and Gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)
• Gynecological problems (abnormal menses, infertility)

Yet achieving a healthy weight is not just about reaching a set number of pounds that categorizes you as normal. It includes a collection of positive lifestyle behaviors that include a healthy diet, regular physical activity, adequate rest, not smoking, alcohol in moderation and effective ways of coping with everyday stress. Follow my favorites (yellow stars) on Twitter www.twitter.com/e2dietitian for 52 weeks of health tips that can help your family move their BMI score towards normal in 2010! If you or a family member would benefit from individual healthy lifestyle coaching, source a Registered Dietitian in your state by going to http://www.eatright.org.

Do Runners Burn More Calories in Winter or Summer?

2010-01-13T07:59:00.000-08:00

There should be some benefit beyond heart, lungs, and the “feel good” to running outside on a frosty, winter day! Unfortunately, calorie burn is not one of them. The metabolism of fat or burning fat for energy, actually slows down when the temperature gets colder. This is a nice preservation feature if you’re a bear hibernating in a den, or stranded in a blizzard, yet it’s not the pat on the back you might be looking for if you’re trying to lose weight. While you might breathe heavier when initially heading out, respiration returns to normal fairly quickly. Heart rate is often lower, but not always during cold weather exercise. So no, running outside is not an effective strategy for accelerating calorie burn in the winter months. Despite all this I’ll continue to run outside on cold winter days and hope you do too. Conquering the elements is what we Northern runners do, neither wind, nor rain, nor sleet, nor snow…not quite super hero stuff but still empowering!

When the Power to Cut Out Exceeds Work Out

2010-01-11T13:09:00.000-08:00

In the New Year, just in time for vacation or bathing suit season, people choose severe low calorie diets, pills and beverages to help promote weight loss. The will power to cut out calories comes easier to some, than factoring in 30-60 minutes of daily exercise. While restrictive eating can result in significant weight loss, the long term success rate is poor at less than10% and it’s far from a healthy solution. Let’s compare the health differences between moderate exercise and restrictive eating.

(For better viewing click on chart)

The best approach to weight loss is one that combines regular moderate activity with a healthy balanced diet. To learn more about healthy diets see a Registered Dietitian in your area by going to www.eatright.org. They will be able to co-design with you, a healthy eating plan that fuels your activity at the right time, based on your health conditions, weight goals and lifestyle.

Coconut Water

2010-01-07T04:25:00.000-08:00

Why are they always handing this stuff out at the pre race events and why would I want to drink it as an athlete? Zico, O.N.E. and Nature Factor are examples of brand names. The Zico brand contains only 60 calories/11 oz serving, 0 grams of fat and 0 grams of cholesterol. The big benefit is that it’s loaded with potassium at 670 mg as compared to 422 mg in a medium banana and 36 mg in 1 cup of Gatorade. Coconut water contains 60 mg sodium, 1 gram protein and 15 grams of carbohydrate which would be too light on sodium and too much fluid in order to meet your carbohydrate needs during a race. Post race coconut water would still be too light on sodium unless you added some salty pretzels, too light on protein for muscle recovery and inadequate in carbohydrates for glycogen replacement. The athletic benefits in a nut shell: it may reduce the risk of muscle cramps, help regulate blood pressure and if you like the taste you may hydrate more regularly.

Mindful Eating: A Diet for 2010 & a Lifetime

2009-12-27T08:31:00.001-08:00

Does your food seem to disappear without you smelling, tasting or truly enjoying the pleasure of a good meal? Mindful eating is a way of eating that can translate into a significant health improvement for everyone in your family. It involves lifestyle changes that you can follow forever, and at no cost. Mindful eating teaches people how to avoid the opposite, mindless eating. Mindful eating requires that you shut off the computer, TV, or electronic devices and put down reading material. It requires that you sit down at the table, portion and plate foods versus bag, counter or car eating. Minus these distractions, you slowly become more in tune to your body’s hunger and fullness (satiety) cues and more appreciative of the meal before you.

People who eat mindlessly often eat in a rushed, panicked or tense manner. They don’t relax during a meal; rather they chew very little and swallow in large chunks. It takes 20 minutes for the stomach to signal the brain that it has had enough. A mindless eater is typically the 1st one done, and reaching for dessert because their stomach brain relay is still in midcourse. Many mindless eaters also need to harness responses to emotions (angry, sad, bored, and happy), society pressures (time is everything, thin is in) and specific foods (chips & cheese, ice cream, chocolate).

Select foods based on quality not quantity. Make sure they appeal to your sense of smell, taste, and are visually appealing. Mindful eating does not require that you eat certain foods just because they are good for you, in fact you shouldn’t eat foods that you don’t like. It is most important to enjoy your meal from beginning to end, savoring each bite, listening to body cues, eating slowly and as a result not overeating. What do you think? Should a change to mindful eating be in your 2010 plan?

American College of Sports Medicine 2010 Fitness Trends

2009-12-23T05:32:00.000-08:00

The American College of Sports Medicine (ACSM) has published the top 10 fitness trends for 2010. As you review these trends consider your New Year’s resolution.

(1/4) Would you benefit from the assistance from a qualified health & fitness expert?
(2) Do you need to add a consistent strength training program to your workout routine?
(3) Would your children benefit from better eating and exercise habits?
(5) Have you let your core go this fall?
(6/7) If you are an older adult, are you entering your retirement years strong, energetic & independent?
(9) Do you need to round out your running program with Pilates to maintain your flexibility and improve posture?
(8/10) Would your running benefit from a sports specific book, class or support group to give you that little extra oomph you’ve been missing?

All are great fitness options worthy of resolution. Have a great holiday and enjoy the winter run, snow shoe, skiing or indoor cycling & swims, just don't neglect the weights! To view the full top 10 trends:
http://www.acsm.org/AM/Template.cfm?Section=About_ACSM&CONTENTID=13858&TEMPLATE=/CM/ContentDisplay.cfm

Alcohol Consumption Greater in Athletes?

2009-12-14T16:41:00.000-08:00

A study published by the Department of Sociology at the University of Miami compared alcohol consumption rates to the amount of physical activity men and women engaged in. They evaluated these habits for more than 230,850 males and females. They found no differences between sexes. Their research showed individuals who drink exercised an average of 7.2 more minutes than those who abstained from alcohol. When compared with abstainers, light, moderate and heavy drinkers exercised 5.7, 10.1 and 19.9 more minutes per week. They concluded that alcohol consumption and physical activity were positively correlated. The Dietary Guidelines for Americans recommend that males limit their alcohol intake to two servings/day and females one serving/day. One serving is equal to 12 ounces of beer, 5.5 ounces of wine or 1 ½ ounces of spirits. Athletes need to adhere to these guidelines since alcohol in excess is dehydrating, reduces effectiveness of workouts, raises blood pressure, creates vitamin and mineral deficiencies and eventually impacts the livers ability to maximize glycogen (energy) storage. Athletes who drink after especially hard workouts need to make sure they rehydrate well with water first so they don’t end up substituting alcoholic beverages to quench their thirst.

The Athlete Who Has Everything

2009-12-10T05:41:00.000-08:00

The holidays are bearing down as I continue to search for the perfect gift for the athlete who has everything. Here are some of my favorite gifts from years gone by.

1. Ear buds that stay put while running on windy days. Meijers has a wrap behind the ear version that sells for < $20.

2. Ice Joggers cost anywhere from $20-80 and keep your feet firmly planted regardless of snow or ice.

3. Bondi Bands keep hair in place, ears warm and ear buds tight. http://www.bondiband.com/

4. Books & Magazines: “Fuel for Young Athletes” by Ann Litt, “Nancy Clark’s Food Guide for New Runners” by Nancy Clark, “The Triathletes Training Bible” by Joel Friel & a Michigan Runner Subscription

5. “Runners World Training Journal” it comes with 150 tips on nutrition, hydration and exercise. Journaling has been proven to improve performance and enhance motivation.

6. Foam Rollers. Great for IT bands, shin splints, improving flexibility & range of motion. http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

7. A grab bag of latest gels, gu, beans & cubes. They are very portable for winter long runs and it’s a good time to experiment with new products.

8. Hydration belt, bottle or pack to keep your energy and fluids high. http://www.h2ox2.com/index.php is a good resource for BPA free Sigg water bottles

9. Running watch, heart rate monitor or GPS or a 3 in 1 depending on your budget.

10. Geer bag. These can be filled with any of the above, sports wash, safety light, glide, socks, shower wipes, reflectors, gift certificates to sporting good stores or prepaid entry fees to favorite races.

If you have other favorites, send them my way on facebook at E2 dietitian, see discussion thread. Happy holidays & keep running.

Make 1/2 Your Plate Fruits & Vegies

2009-11-28T05:59:00.000-08:00

The Healthy People 2010 objectives are nearing the end of their 10 year plan. The objective for fruits and vegetables is to increase the proportion of Americans over 2 year of age consuming > 2 servings of fruit daily to > 75% and > 3 servings of vegetables to > 50%. Unfortunately, Michigan like most ranks in the norm as a poor consumer with only 10-14% of the population meeting the goal. Why the push? Fruits and vegetables are a cheap form of health prevention. They are rich in phytochemicals that halt, lessen or prevent disease and are a great source of antioxidants which help repair the tissue damage caused by long runs and sprints. They are also part of a high fiber diet that has been shown to reduce risk for obesity and cancer, lower cholesterol and improve blood glucose levels. If you have younger family members try www.theportionplate.com as a fun way to serve up health meals. If you are looking for ideas on how to incorporate more fruits and vegetables into your diet go to www.fruitsandveggiesmatter.gov. This site will calculate your individual fruit and vegetable needs, provide good budget ideas, identify recipes for picky eaters and feature a special fruit and vegetable of the month.

Go Nuts!

2009-11-23T16:56:00.001-08:00

I often recommend that athletes have 1.5 ounce of nuts for a mid afternoon snack and a couple cups of water to stay hydrated between meals. Nuts provide protein to rebuild muscle, healthy monounsaturated fat, antioxidant Vitamin E, potassium for muscle contraction, fiber and phytochemicals that make it a powerhouse of a snack. In the last 5 years, over 100 research papers have been published about the health benefits of tree nuts, mainly its ability to reduce LDL and total cholesterol. Based on the scientific evidence, the FDA approved a qualified health claim for nuts which states eating 1.5oz (42 grams) of nuts per day may help reduce the risk of heart disease, when part of a diet low in saturated fat and cholesterol. Go nuts this fall! Help your heart, improve your performance, and curb your appetite going into the dinner hour.

Water Bottle Safety

2009-11-19T07:35:00.000-08:00

Reusable water bottles are great for keeping us hydrated during sports activities, at work and school. It’s important to bring them home for a regular cleaning to prevent bacteria growth and the spread of flu virus. It’s equally critical to make sure plastic water bottles do not carry the number 3 or 7 embedded inside the triangle on the bottom. Plastics with a 3 or 7 mean they contain BPA or bisphenol A, a compound used to make plastics. Repeatedly, studies show that BPA is hazardous to our health with positive correlations to obesity, infertility, cancer, diabetes, heart disease, DNA abnormalities and thyroid disorders. The 6 top baby bottle manufacturers stopped using BPA plastics in March 2009. While Connecticut already has a ban in place, Minnesota and Illinois will ban the plastic in any children’s sippy cups and baby bottles by 2010. The Food and Drug Administration has promised to review the safety of BPA in food and beverage containers by the end of November and France may become the first European country to ban BPA’s. Our family had a full drawer of water bottles from races and for back to school hydration. It is now down to 5, with the brightly colored, kid, friendly orange and green one from the major grocery store chain hitting the garbage can, both were number 7’s!

Breaking the Fast

2009-11-15T08:01:00.000-08:00

By the time breakfast rolls around athletes have gone 8-12 hours without eating. Breakfast makes an important contribution to both our mind and body yet up to 30% of people head out the door with a low tank of gas. It is the most frequently skipped meal. Common excuses for skipping breakfast include: “I have to run or I’ll be late, I’m just not hungry that early in the morning, it makes me nauseous” and “I’m trying to lose a few pounds”. Breakfast eaters share many of the following characteristics that are beneficial in school, work and athletic performance.

• Better hand eye coordination
• Higher attendance
• Improved concentration
• Greater spatial and cognitive problem solving
• More nutritious diet, better intake of vitamin A, C, riboflavin, calcium, iron, zinc and fiber

Breakfast skippers on the other hand tend to have a higher incidence of obesity and their diets that are higher in saturated fat and cholesterol.

As an athlete skipping meals causes the body to rely on glycogen storage in the liver and muscle for energy. Performance will improve if these resources are topped off instead of running on reserves. In order for an athlete to excel, they must put forth their best effort at every training session. Improving performance means not missing practice, showing up alert and focused and not starting your engine cold for morning workouts. Break the fast!

What's In Your Grocery Cart?

2009-11-12T04:14:00.000-08:00

According to Information Resources, a Chicago based resource firm, the top 10 selling grocery store items are:

The percentage of Americans who are overweight or obese, inactive with heart disease, diabetes and cancer related to obesity continues to rise. It’s no wonder if soda pop, alcohol, junk food, TV dinners and cigarettes (yes some make a diet of this carcinogen) head up the average American’s diet? Look inside a few grocery carts the next time you’re at the store and you will find many examples to support these survey results. Which shoppers are making purchasing decisions based on sustaining good health and optimum performance of mind and body? You don’t have to be an athlete to eat like one and it might even help reform health care the old fashioned way, prevention!

Yikes, I'm Out of Recovery Drink!

2009-11-10T10:46:00.000-08:00

What can you find in your cupboards when you had such a great run that you decided to go not just a little extra, but a lot? You arrive home exhilarated but in need of replenishment only to find an absence of recovery drinks? This year, 2 home remedies have been touted in the media. The first study completed by the University of Texas on triathletes and cyclists used breakfast cereal. Muscle biopsies and blood samples showed muscle glycogen and protein synthesis for repair using cereal and milk was equal to that of sports drinks. The second study completed at James Madison University on soccer players used chocolate milk. They found equal or superior muscle recovery when compared to a high-carbohydrate recovery beverage of the same amount of calories. No cereal or chocolate milk? Have a banana and a glass of milk for a carbohydrate and protein equivalent to a Cliff Bar. Remember, recovery foods and beverages should be a 4:1 carbohydrate: protein ratio and consumed within 30 minutes of your exercise when enzymes are most active and blood flow is greatest. Don’t start your next work out fatigued, recover!

Food Diary of an Elite Athlete

2009-11-09T06:24:00.000-08:00

If you eat like an elite athlete, train like an elite athlete, believe in your abilities, only then will you will have the potential to perform like an elite athlete (assuming genetics are on your side). What does an elite athlete's diet look like? I've had the opportunity to meet with many exceptional runners and triathletes and their food diaries all share the same characteristics:

Their weight does not fluctuate during the off season. They know how to fuel their body; never over or under feeding it. Their muscle mass stays whole because they cross and strength train.
Water is their beverage of choice and they hydrate all day long, with and between meals.
They do not run their engines cold in the morning. They always fuel with a light breakfast, sports drink or bar after the evening’s fast so that they are able to maximize their early morning training efforts.
They eat 3 meals/day which includes a big breakfast and 2-3 snacks/day. Their meals include a good protein source (low fat milk, yogurt, cheese, meat, beans or legumes) to support continuous muscle repair and growth.
They replenish the fuel used by their muscle within 30 minutes of a workout, before showers yet after stretching.
Their menus are well varied, unprocessed, low in saturated fat and cholesterol, high in antioxidants and omegas, rich in vitamins, minerals, fiber and carbohydrates. In other words they choose nutrient dense foods 90% of the time. Yes many do have a sweet tooth, yet even the desserts they choose have a healthy bent such as oatmeal and raisin cookies, low fat ice cream with peanuts, and whole grain, low fat crackers with humus.
• They save alcohol for special occasions and don't over rely on caffeine for a pick me up.

Many athletes have said that their breakthrough performances occurred when they stopped eating whatever, and began to “eat to perform”. Now is the time, maximize your training. Eat with purpose and achieve your personal best in the upcoming season!

Sports Nutrition Dental Health

2009-11-07T06:46:00.000-08:00

Many hydration and energy practices of athletes are not great for dental health. Consider the following information from the University of Minnesota Dentistry: Barq’s Rootbeer has pH 4.61/10.7 tsp. sugar; Sprite pH 3.42/9 tsp. sugar; Diet Pepsi pH 3.05/0 tsp. sugar; Nestea Ice Tea 3.04/5 tsp. sugar; Gatorade pH 2.95/3.3 tsp sugar; Coca Cola Classic pH 2.53/9.3 tsp. sugar; and battery acid pH 1.0. Water by comparison has a pH of 7.0/0 tsp. sugar. The sugar contained in these beverages combines with the bacteria in mouth to form acid. This is compounded by the fact that many of these beverages are already high in acid which is the main cause of weakened enamel and promotes a great breeding ground for cavity formation. Energy bars, gels, bloks and jelly beans provide the same high sugar, sticky forum for dental decay. While you can’t stop, brush and floss during your long run there are some precautions you can take.

Chug sports beverages don’t sip. This reduces the length of time in contact with the teeth and is a better hydration practice (faster gastric emptying times).
Follow sticky solutions with water and swoosh.
Chew sugarless gum to reduce residue left on teeth.
Brush, floss and rinse when your workout is done.
Encourage young athletes to drink water in events lasting less than one hour.
Teach young athletes responsible dental hygiene in sports.
Teach young athletes that sports drinks are for sports only; not lunch, break, or after dinner beverages.

For more detailed information on this topic see: http://www.indental.org/uploads/Danger%20of%20Soda%20Sports%20Drinks.pdf

Responsible Journalism

2009-08-14T04:54:00.000-07:00

Is the moon full? This week has been riddled with journalistic attempts to bait the American public into believing inaccurate and misleading information. Time Magazine published an article titled “Why Exercise Won’t Make You Thin” stating that the role of exercise in weight loss has been wildly overstated. They claim many people reward themselves with high fat foods following exercise, eat more due to exercise induced hunger and heaven forbid consume an occasional sports drink laden with extra calories! They down play the cardiovascular benefits, never address the improved lipid profile, immune system, bone density, and mental well being to name just a very few. http://www.time.com/time/health/article/0,8599,1914857-1,00.html Further confusing the role of good eating and exercise habits, Good Morning America Weekend Edition featuring a “nutritionist” who received part of her credentialing by a healing arts center in Australia and took 9 week online courses. She touted soy protein bars, peanut butter and fruit after dinner as being taboo foods. Thankfully I also read an article called “Network TV morning health news segments may be harmful to your health” by www.healthnewsreview.org an organization that reviews media for fact not “hook and bait” tactics. As Groucho Marx said so eloquently "It's important to have an open mind, just not so open that your brains fall out." Nutrition is a science not an opinion. A Registered Dietitian is the credentialed professional for nutrition information. Keep running, hydrate with water and sports drinks, refuel with a portable protein bar or peanut butter and jelly sandwich and eat an apple or any fruit whenever and as often as you like!

The 3 Musketeers: Sodium, Potassium and Chloride

2009-08-11T05:39:00.000-07:00

Sodium is a vital electrolyte, especially for runners with high sweat losses. Many endurance athletes require more than the Tolerable Upper Level for sodium (2.3 gm/day) and chloride (3.6 gm/day). Beverages containing carbohydrate are recommended in sports lasting >1 hour, and sports drinks are recommended in events lasting > 2 hours. Sports drinks provide .5-.7 gm/liter sodium and .8-2.0 gm/liter of potassium as well as carbohydrate. This combination replace sweat electrolyte losses, sodium encourages thirst and fluid retention and the carbohydrates provide energy. Sweat contains an average concentration of 1 gm sodium/liter, modest amounts of potassium and small amounts of other minerals such as magnesium and chloride. Errors in proper hydration can result in dehydration, hypohydration, or hyponatremia. Nancy Clark MS, RD provides the following recipe for a homemade sports drink: mix 4 Tbsp sugar, ¼ tsp salt, ¼ cup orange juice and 3.5 cups cold water. Some people substitute lemon juice or unsweetened Koolaide mix for the orange juice for a variety in flavor.

Get Your Antioxidants

2009-07-29T13:52:00.000-07:00

Many people know that antioxidants help prevent cell damage, but what impact does this have for an athlete? Since exercise increases oxygen consumption by 10-15 fold, it is hypothesized that exercise produces a constant oxidative stress on an athlete's muscles and cells. However current research suggests that individuals who engage in regular exercise combat this by developing more advanced antioxidant systems than their TV, couch junky counterparts. There is little information to date that shows antioxidants improve physical performance if we are already eating enough of them through our diet. New research is being conducted on how Vitamin E might reduce inflammation and muscle soreness during recovery from intense exercise, yet athletes are advised not to exceed the upper tolerable limit of 1000 mg for individuals >18 years of age due to increase risk of bleeding. Rich sources of vitamin E include: oils (wheat, sunflower, safflower, soybean and corn), almonds, peanut butter, peanuts, spinach, broccoli, kiwi and mango. Vitamin C research shows that physical performance is compromised when intake is borderline or inadequate. Athletes who participate in habitual, prolonged, strenuous exercise should consume 100-1000mg of Vitamin C daily. Rich sources of Vitamin C include: papaya, red pepper, broccoli, Brussel sprouts, citrus fruits, strawberries, tomatoes, cantaloupe, kiwi, broccoli, sweet and white potatoes.

Iron, You Won't Endure Without It!

2009-07-20T05:34:00.000-07:00

Exercise in the absence of oxygen is anaerobic. Exercise in the absence of adequate iron intake is just plain foolishness. However iron poor blood is the most prevalent deficiency found in athletes, especially women and endurance runners. Iron is a must have for hemoglobin and myoglobin, the two proteins responsible for carrying oxygen throughout our circulatory system. Without it, muscles do not function correctly and their capacity for work is poor. In other words endurance is caput! Signs of iron deficiency include: feeling tired and weak, decreased attention at work and school, difficulty maintaining body temperature (chills) and increased susceptibility to infection. If your exercise performance has declined, ask your physician to test your serum ferritin and hemoglobin levels at your next physical. I've counseled many student athletes who have returned from their first year at college with anemia. Dorm foods are notoriously low in iron and are further compromised by poor eating habits. Iron rich foods include fortified whole grain breads and cereals, lean red meats and poultry, dark green vegetables (think Popeye and spinach), beans, nuts and legumes. Vitamin C helps iron get absorbed so have a side of orange juice with your cereal in the morning. For more on iron go to:http://ods.od.nih.gov/facksheets/iron.asp

B Vitamins, Very Energizing

2009-07-20T05:21:00.000-07:00

Many of you may be familiar with the link between B vitamins and energy because of their renewed rise in status due to designer waters and energy drinks. While I'm not an advocate of either of these beverages there is a connection. Thiamine, riboflavin, pyridoxine (B6), and biotin are involved in the creation of energy during exercise. Folate and B12 are needed to build red blood cells, make protein and repair tissue. Severe deficiency of B12 and folate may result in anemia causing poor endurance and easily fatigued muscles. The research to date has been limited but does indicate that exercise may increase your needs for these vitamins by as much as twice the recommended amount. However, B vitamins should be plentiful in your athletic carbohydrate rich diet that includes breads, whole grains and cereals, green leafy vegetables, fortified orange juice and red meat. There's no need to reach for the drinks with hyped up names. Sorry Red Bull, Monster and Vitaminwater, no plugs for you!

Calcium and Vitamin D

2009-07-01T05:11:00.000-07:00

Bone density is maximized by age 30. Building strong, healthy bones is of primary importance in children and young adults, and maintaining those stores is important throughout adulthood. Athletes often meet key characteristics for keeping bones strong which include regular weight bearing activities, not smoking and the use of alcohol in moderation. However, 55% of males and 78% of females > age 20 do not consume enough calcium. Even if they do consume calcium rich foods, many Michigan athletes train indoors 2/3rds of the year limiting their sun exposure which in addition to dairy is a good source of Vitamin D, a requirement for calcium absorption. Calcium rich sources include: low fat milk, yogurt and ice cream, calcium fortified orange juice (good source of Vitamin C & Potassium), salmon (omega 6) soybeans and baked beans (iron and fiber). Vitamin D rich sources beyond dairy include: salmon, mackerel, tuna, shrimp and some margarines. Inadequate intake of calcium and vitamin D increases your risk for low bone-mineral density and stress fractures which will take you off the running circuit for the season. To determine your specific calcium and vitamin D requirements and learn more about these nutrients visit:
http://dietary-supplements.info.nih.gov/factsheets/calcium.asp
http://dietary-supplements.info.nih.gov/factsheets/VitaminD.asp

If you take a multivitamin don’t assume your calcium and Vitamin D needs are covered. Iron interferes with calcium absorption; so many brands don’t include it. The above sites discuss dosage, timing and selection tips in addition to current research.

Schools Out, Now What?

2009-06-13T07:44:00.000-07:00

Summer vacation starts with high expectations for fun, relaxation and more together time. In addition, many of the families I counsel want to shed any bad eating or lack of exercise habits that were ingrained over the long, cold Michigan winter. My best advice to them is to hold a family conference and have each family member brainstorm all of the activities they want to do this summer and any personal goals they want to achieve. Break down everyone’s ideas into a list of one time, weekly and daily events. For example:

Daily activities are a good area to address overall health improvements and it can be interactive. For example, younger kids can pick out new fruits and vegetables from the Farmer’s Markets and older ones can source new recipes for the family to try using the fresh ingredients. Next, ask each family member to choose one or two new activities that they have never done before. This is a memory maker and also builds self esteem and character. The new activity might range from running a 5K race, kayaking or entering a sand castle building contest at the annual Grand Haven competition.

Finally, when everyone’s brain is stormed out plug all of your events onto a calendar. Try to space out all of the events so that the last few weeks before school starts are downtimes. This last and final step is an important one because in the absence of a plan you’ll be celebrating the Fourth of July before you know it. You will be watching the fireworks explode wondering how on earth you’re going to fit everything in before Labor Day and still feel rested!

Hydroxycut or Short Cut: Its Over No Matter How You Slice It

2009-05-02T05:24:00.000-07:00

The FDA issued a warning on Friday for consumers to "immediately stop" using Hydroxycut weight-loss products as they may result in jaundice and liver failure. This falls on the heels of spring breakers who made last minute attempts to quickly lose weight, and in advance of summer swim suit season. The FDA received 23 serious reports of health problems with Hydroxycut products and one death in a 19-year-old male who had used the weight-loss products, said Linda Katz, interim chief medical officer in the FDA's food safety and nutrition division.

While the company has agreed to recall 14 of its Hydroxycut products, some products such as Hydroxycut Cleanse and Hoodia are not being recalled due to their different ingredient mix. At this point, director for the FDA's dietary supplement program, Vasilios Frankos has said that it is unclear what ingredients in the products are harmful. The FDA is trying to get a better understanding of what ingredients or combination of ingredients is causing the liver damage. There is cause for additional concern as other dietary supplements may contain similar ingredients. People are encouraged to call their physicians if they are worried about any damage caused by the products.

There are no magic bullets for weight loss. Safe and effective weight loss results from a permanent change in eating and exercise habits. Make time to exercise 30-60 minutes most days of the week. Practice patience when it comes to weight loss. Permanent changes to body dimension change occur slowly with time, training and commitment to nourishing your body and mind with healthy food selections.

Society's Expectations Based on Body Image?

2009-04-16T07:27:00.000-07:00

By now many of you may have already seen the video clip attached below on you tube.

http://www.youtube.com/watch?v=9lp0IWv8QZY

Every day I deal with clients who are constantly trying to improve their appearance, perform better athletically, and eat more nutritiously so that they live a long healthy life. Some are overweight while others have eating disorders. Each feels imperfect, in his or her own way, trying to gain control over some aspect of their life. This video reminds me how much of an emphasis society places on physical appearance. You noticed that the audience members, the judges and admittedly I smirk at this woman's appearance and demeanor. Each one of us has a preconceived notion regarding this woman's level of talent. Reality decided in this instance that Susan Boyle was not a book that should be judged by her cover. She also serves as a reminder to each of us to listen whole heartedly to individuals so we don't miss the special gifts they have to share

Toss the Salt Grinder?

2009-03-27T05:51:00.000-07:00

The average American consumes between 4000-5000 mg sodium per day, far exceeding the <2300 mg sodium recommendation. Many healthcare practitioners and self help articles recommend that people cut out the table salt to help remedy this excess.
However, this might not be the best approach and here's why.

The sources of sodium in the US diet are: 77% processed foods, 12% naturally occurring in fresh foods, 6% salt added at the table, and just 5% salt added in cooking. When people stop adding salt at the table or in home cooking they are really affecting their sodium intake only a small degree or ~10%. By focusing on the salt grinder it also lets the processed food makers off the hook. Look at the sodium content of any convenience food label and the facts will become glaringly clear. Tyson, Kraft, Campbell's, Stouffers, Nabisco, Frito Lay and even some of the cereal manufacturers make hefty contributions in the sodium arena. While I always advocate that a person tries a food before automatically reaching for the salt shaker, lightly adding a little salt at the table is a great way to add a little flavor. When the salt sits on top of the food it hits the taste buds first so you hopefully consume less in the end. As people cut back on their grocery bills and do more scratch cooking, less convenience foods they may actually cut their sodium and improve their health and save a few bucks along the way.

Pick a Good Nutrition Book

2009-03-09T10:03:00.000-07:00

You can't go more than 24 hours without reading or hearing about the latest nutrition tip. Whether its on the Internet, in a blog (ironic it is!), in the Newspaper, on the news or in a magazine, everyone has a recommendation on what to eat more of and what to eat less of. Like vitamins and supplements, not all nutrition books are created equal, so how do you pick one that's worthy of the $15 and trip to the bookstore? Check out the American Dietetic Association’s Good Nutrition Reading list. It identifies and describes nutrition books on a range of topics from general nutrition to food sensitivities, diabetes, sports nutrition, child and teen nutrition and more. You’ll also be directed to valuable newsletters and websites. ADA’s Good Nutrition Reading List

http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_4927_ENU_HTML.htm

Know Your Sweat Rate

2009-02-25T07:27:00.001-08:00

Knowing your sweat rate should not be dismissed by athletes as being over rated since even a minor level of dehydration causes a measurable decline in performance and endurance. Injury rates increase and your training doesn't yield the biggest bang for the buck. Calculating your sweat rate is fast and easy. All you need to do is:
1. Write down what time it is just before you begin exercising.
2. Write down your body weight in pounds (preferably unclothed).
3. Perform your activity and track the total amount of fluid consumed.
4. Write down what time you ended.
5. Write down your body weight in pounds after the activity (preferably unclothed and sweat towel dried)
6. Calculate the total minutes you spent in the activity.
7. Calculate your weight change.
8. Calculate the additional amount of fluid that must be consumed to prevent weight loss. Know that 1 pound of weight loss = 2 cups of fluid. You should be drinking every 10-20 minutes for activities lasting >1 hour.

Remember sweating is a good sign that the body is effectively cooling itself during an activity.

Children and Juice Abuse

2009-02-11T12:30:00.000-08:00

How much juice should your child really be drinking each day? The American Academy of Pediatrics (AAP) recommends limiting juice to:

Infants < 6 months should not be given any juice
Children 1- 6 years old: 4-6 ounces/day (1/2-3/4 cup)
Children 7-18 years old: 8-12 ounces/day (1- 1 ½ cups)
Juices should be 100% real fruit juice, no ades, drinks or beverage mix substitutes. Juice in excess of these amounts can fill a child up leading to poorer intake of other nutritious foods and cause your child to gain too much weight. Instead of juice, children should be encouraged to eat whole fruits which are naturally rich in fiber, phytochemicals, and vitamins and minerals. A love of fresh fruit is a great habit to instill at a young age.

Other great beverage options include:

1-3 years old: 2 servings of milk (low fat milk after age 2 years)
4-8 years old: 3 servings of low fat milk
9-18 years old: 4 servings of low fat milk

A tall refreshing glass of ice water. Keep a pitcher of ice water in the refrigerator and you may find that your children and teens will reach for it to quench their thirst more often that you might have guessed.

E2 Eating & Exercise for Optimal Fitness

2009-02-11T10:23:00.000-08:00

E2 Eating and Exercise for Optimal Fitness

"Good nutrition can add years to your life and life to your years."

Welcome to my E2 column! E2 stands for both “Eating and Exercise” as you need a healthy dose of both everyday to become and maintain your optimal level of fitness for good health and athletic performance. Topics will range from growing a healthy baby to making sure that grandma and grandpa have good nutritional intakes, from the grocery store shelves to the athletic fields. There is sure to be something that interests you, so check back regularly and nourish both your mind and body!