Do you ever get frustrated that the preschool where you send your children serves cheeze-its and pretzels for snack every day? Does it ever bother you that after baseball and soccer games, your kids are given snack cakes and fruit punch? In the March 2013 issue of Parents there is an interesting little article called "The Snack Epidemic". Being a dietitian, it definitely sparked my interest. By the time I was a few paragraphs in, I was thinking "AMEN"! The article covered the very frustration I have been dealing with while looking at preschools to send my son to next year.
Just to clarify, I do not have a problem with pretzels, cheeze-its, goldfish, or cookies. However, I do have a problem with them being served constantly; and at every turn. I take my children to get their haircuts and they're offered suckers, we run an errand and some well-meaning adult offers my children cookies, and the list goes on. Honestly, I haven't encountered nearly as many of these obstacles as I am about to because my oldest child has not even started preschool yet. As I said, these snacks are not the end of the world, but they should be used sparingly. Children are often offered cupcakes and juice, or other similar snacks for celebrations at school. Adding up the sugary and low nutrient foods throughout the day, week, and month equals too much sugar and fat; and not enough room for nutritious foods. I inquired about this issue where I signed my son up for preschool and I was told that "healthy snacks" are too expensive, but I was welcome to send any snack I wish with my son. Thankfully, they don't have the rule that other preschools have. Many preschools that I looked into deny parents of even sending their child with a snack because they don't want any kids to have something different. I cringe at the thought of my child being offered nothing but junk for his snack 4 times each week. Personally, I would be happy to pay an extra $5-$10 monthly so that my child could be offered something more nutritious. Truthfully, it wouldn't cost that much more anyway. Has anyone checked out the price of bananas lately? They are not expensive. When in-season produce is purchased, it is fairly minimal in cost to feed young children with small stomachs.
Another issue discussed in the article was the constant snacking of children. Snacks are awesome, but they don't need to be handed out all day long. Many children get around three or more snacks between each meal and they rarely contain fruit or other nutritious items such as cheese, peanut butter, yogurt, or vegetables and hummus. In order to expect children to come to the dinner table hungry, they have to actually have time to get hungry. With the continuous flow of processed snacks being thrown at our children, what are we to do?
Here are my suggestions:
1. Get involved! This is the most important thing you can do to cause change. Don't be afraid to make some waves. Personally, I have received more than one or two eye rolls when I've suggested change. You will not always be patted on the back when you suggest that parents bring healthy snacks to scouts. Isn't it worth it to teach our children how to enjoy healthy foods? Children almost always love fruit and will eat it. However, they will be glad to grab the donuts too if that's all we offer them. Remind the coach that children need a healthy snack to replace important nutrients lost while playing, which cannot be provided from a bag of chips. Check out the Parents magazine for a sample letter used to encourage other parents to bring healthy snacks after a children's sporting event. Sometimes a snack really isn't even necessary. If a snack is being offered "just because", maybe suggest that it is done away with. Remember, change will not happen on its own.
2. Set a good example at home. Provide water for your kids to drink whenever they want. Remember that fruit juices are loaded with sugar and are low on nutrients compared to the actual fruit. Provide a healthy snack about halfway between breakfast and lunch; and again between lunch and dinner. Allow your kids to have snacks that are less than healthy, but mostly provide unprocessed, high nutrient foods. Show your kids that you practice what you preach. Remember that healthy habits start at home.
I would love to hear any suggestions or thoughts about this. Please feel free to leave a comment!
Friday, March 1, 2013
Thursday, February 28, 2013
A Better Way to Buy Produce
Recently, I joined a produce co-op in my area and I just keep asking myself why I didn't do it sooner! It helps that a friend of mine was already involved in one, so she got me the contact information to get started. Every other week I drop off a laundry basket and $20 to the person who organizes our co-op. The next week, I go pick up my laundry basket full of produce. Most of the produce is local, but during the off season, they do have to get some of the produce from surrounding areas. Here are some things I LOVE about being a part of a produce co-op:1. I would NEVER get as much produce for $20 at the grocery store! Here is what I got in my last basket to the best of my memory: 4 oranges, more red potatoes than I felt like counting, 3 green peppers, a head of iceberg lettuce, a head of cabbage, two bunches of broccolini, a large bag of spinach, 16oz of strawberries, 4 kiwis, 1 large squash, 1 large zucchini, 3 bags of carrots, celery, a container of grape tomatoes, and approximately 3/4 pound of pea pods. (The picture above is from a different week)
2. The produce is fresh and delicious. Sometimes I get good produce at the grocery store and sometimes I don't. That is part of the reason why we started a garden at my house and stick to farmer's markets and picking our produce whenever possible. It is just not always possible to avoid the grocery store for many obvious reasons.
3. Getting a load of random produce challenges me to prepare produce that I wouldn't normally purchase. For instance, one time I got some cauliflower and I wasn't thrilled about it. I ended up making a casserole out of it and it was pretty yummy.
4. There is ALWAYS produce in the house. Granted, I do find myself still having to buy some fruit at the grocery store because what I get in my basket won't feed my family for two weeks. However, the vegetables seem to keep us covered. I keep frozen vegetables on hand just in case, but I'm finding that I rarely use them.
5. This operation supports many local farmers, which I think is awesome!
So, if being a part of a co-op sounds good to you, look for one in your area. You may be able to find some information on LocalHarvest.org or you can google local produce co-ops in your area.
Sunday, December 30, 2012
Deep Water Running
As any runner knows, being injured is extremely frustrating! If you are looking to keep your fitness up in a time of recovery, try deep water running (DWR). DWR can be used as a way to maintain your aerobic fitness or to supplement a regular training routine. Aerobic fitness can actually be maintained for about six weeks when DWR replaces outdoor or treadmill running. Here are some things you need to know to get started:
1. Obtain a flotation belt so that you are more buoyant. While you will work harder without the belt, you will not be mimicking a natural running style. By using a more natural running stride, you will be activating the muscle groups that are used in running; therefore, maintaining your ability to run at the same level at which you were previously. This is called the principal of specificity.
2. DWR should be done in water deep enough that your feet do not touch the ground during your exercise.
3. Lean slightly forward from the vertical position with your entire body, bring your knee up to about 75 degrees, and then extend your leg toward the bottom of the pool.
4. Maintain relaxed arms in the same position that you would have them during regular running.
The type of DWR described above is called "cross country" (CC), which most closely mimics a regular running stride by activating the muscles slightly more than when treadmill running. Another commonly used style of DWR is called "high knee" (HK). While HK-DWR will give you a nice workout, it will not activate the appropriate muscles for running at the same intensity as CC-DWR.
Killgore, G.L. Deep-water running: a practical review of literature with an emphasis on biomechanics. Phys. Sports Med. 2012; 40(1).
Killgore, G.L., Wilcox, A.R., Caster, B.L., Wood, T.M. Alower-extremities kinematic comparison of deep-water running styles and treadmill running. J Strength Cond Res. 2006 Nov; 20(4): 919-927.
Masumoto K, Applequist BC, Mercer JA. Muscle activity during different styles of deep water running and comparison to treadmill running at matched stride frequency. Gait posture. 2012.
Reilly T, Dowzer CN, Cable NT. The physiology of deep water running. J Sports Sci. 2003 Dec;21(12):959-72.
1. Obtain a flotation belt so that you are more buoyant. While you will work harder without the belt, you will not be mimicking a natural running style. By using a more natural running stride, you will be activating the muscle groups that are used in running; therefore, maintaining your ability to run at the same level at which you were previously. This is called the principal of specificity.
2. DWR should be done in water deep enough that your feet do not touch the ground during your exercise.
3. Lean slightly forward from the vertical position with your entire body, bring your knee up to about 75 degrees, and then extend your leg toward the bottom of the pool.
4. Maintain relaxed arms in the same position that you would have them during regular running.
The type of DWR described above is called "cross country" (CC), which most closely mimics a regular running stride by activating the muscles slightly more than when treadmill running. Another commonly used style of DWR is called "high knee" (HK). While HK-DWR will give you a nice workout, it will not activate the appropriate muscles for running at the same intensity as CC-DWR.
Killgore, G.L. Deep-water running: a practical review of literature with an emphasis on biomechanics. Phys. Sports Med. 2012; 40(1).
Killgore, G.L., Wilcox, A.R., Caster, B.L., Wood, T.M. Alower-extremities kinematic comparison of deep-water running styles and treadmill running. J Strength Cond Res. 2006 Nov; 20(4): 919-927.
Masumoto K, Applequist BC, Mercer JA. Muscle activity during different styles of deep water running and comparison to treadmill running at matched stride frequency. Gait posture. 2012.
Reilly T, Dowzer CN, Cable NT. The physiology of deep water running. J Sports Sci. 2003 Dec;21(12):959-72.
Thursday, December 13, 2012
Don't Forget To Give Back To Yourself
When you are thinking about which charity to donate your time to this holiday season, consider adding yourself to the list. I agree that giving your time to help others is noble and important, which is why you MUST take care of yourself. You've heard something like this before, but have you taken it seriously? If you don't take care of yourself, you will likely have much less time to give to others. Not only may your life be cut short, but as you get older and continue to eat more and move less, you'll have much less energy for the items that are currently at the top of your priority list. So what is at the top of your list? Do you volunteer at your church, work hard taking care of your children, love visiting your grandchildren, work endless hours taking care of patients in a healthcare facility, volunteer with your favorite charity, etc? If exercise and eating healthy isn't right up there with those items, then you may find yourself falling short on what is most important to you in the near future. So give back to yourself so you can give back to others. This holiday season add exercise to your daily schedule. Do not wait for New Years because New Year's resolutions rarely ever last. When you want to make a change, you just do it. Real change happens any time of the year! Make a commitment to be there for your children, grandchildren, spouse, friends, and anyone else who counts on you. Make that commitment by taking care of yourself!
Thursday, November 15, 2012
Slow and Steady
The horn blows and we all take off running! Everyone is pumped and adrenaline is flowing. Soon, many people will "hit the wall" and begin to slow down for the remainder of the marathon. How do we avoid this problem? There are many solutions, but this post will focus on pacing.
While training for my last marathon, I got a lot of great advice from a great friend and fellow runner. Some of the greatest advice she gave me was that it is essential to start your marathon slow and build up your speed over time. We call this "negative-splits". For example, if your first mile was at a 9 min/mile pace and your second mile was an 8:50 min/mile pace, your split would be -10 seconds.
Hopefully, with ample training, your body will become more efficient at burning fat for fuel as the marathon progresses. However, you will still need plenty of glycogen in order to avoid hitting the wall. Running at a faster pace causes your body to use a higher percentage of glycogen versus fat. Therefore, starting your marathon around 6% slower than your goal pace will help to conserve energy for the miles to come.
I used this strategy at my last marathon and it was very difficult. Although I finished the marathon slightly under the predicted time of my coral, people were passing me like crazy in the beginning. With all of the excitement and energy I had to use, I wanted to just take off. I had to keep reminding myself of the great advice in order to hold myself back. After a while, the crowd thinned out and not as many people were passing me. At the half-way point, I was able to pick up the pace a little. I kept picking the pace up more and more as the miles increased. By mile 20, I knew the advice was solid! Granted, I did a lot of things better in this marathon. I fueled better, replaced electrolytes more efficiently, and ran more during my training (thanks to some encouragement from my helpful husband!). However, it seems like pacing myself had a huge impact on my time. I crossed the finish line with a new personal record.
It is so hard to pace at the beginning of the marathon, but it really pays off. So the next time you're out for a long race, remember that slow and steady wins the race!
While training for my last marathon, I got a lot of great advice from a great friend and fellow runner. Some of the greatest advice she gave me was that it is essential to start your marathon slow and build up your speed over time. We call this "negative-splits". For example, if your first mile was at a 9 min/mile pace and your second mile was an 8:50 min/mile pace, your split would be -10 seconds.
Hopefully, with ample training, your body will become more efficient at burning fat for fuel as the marathon progresses. However, you will still need plenty of glycogen in order to avoid hitting the wall. Running at a faster pace causes your body to use a higher percentage of glycogen versus fat. Therefore, starting your marathon around 6% slower than your goal pace will help to conserve energy for the miles to come.
I used this strategy at my last marathon and it was very difficult. Although I finished the marathon slightly under the predicted time of my coral, people were passing me like crazy in the beginning. With all of the excitement and energy I had to use, I wanted to just take off. I had to keep reminding myself of the great advice in order to hold myself back. After a while, the crowd thinned out and not as many people were passing me. At the half-way point, I was able to pick up the pace a little. I kept picking the pace up more and more as the miles increased. By mile 20, I knew the advice was solid! Granted, I did a lot of things better in this marathon. I fueled better, replaced electrolytes more efficiently, and ran more during my training (thanks to some encouragement from my helpful husband!). However, it seems like pacing myself had a huge impact on my time. I crossed the finish line with a new personal record.
It is so hard to pace at the beginning of the marathon, but it really pays off. So the next time you're out for a long race, remember that slow and steady wins the race!
Wednesday, October 10, 2012
Empty Promises for Calorie Burn
After my run today, I was stretching near the group exercise room at my gym. I noticed a couple of signs advertising an aerobics class and a weight lifting class. On those signs were estimations of calories that can be burned in those classes. I know there is no way that I would burn the amount of calories listed and many other people wouldn't burn that many either. I also can't help but laugh when I hear instructors yell out that we just burned 1000 calories in a class that lasted 45 minutes.
As stated, those calorie counts are just an estimation, and most likely an estimation on the very high end. "Calories burned" are typically calculated based on an "average weight" woman or man who is working to the fullest capacity in a class. Sorry, no breaks or lower impact options! These numbers not only do not take your individual weight into account, but they also do not take your gender, lean mass versus fat mass, fitness level, and age into account.
Wearing a heart rate monitor that takes your age, gender, and weight into account would be the best way to estimate your calories burned in any given activity. Granted, it will not be perfect either, but it will be a lot more accurate than the numbers any machine or instructor gives you at the gym.
This is really an important thing to know because many people overestimate their activity without the help of inflated calorie burns. When you start hearing that you're burning massive amounts of calories (even if you aren't), it is human nature to start eating a little more than you need to.
Ultimately, the best thing you can do is to exercise, eat when you are hungry, and stop eating when you are satisfied. Try not to get tied up in numbers that are inaccurate and unhelpful.
As stated, those calorie counts are just an estimation, and most likely an estimation on the very high end. "Calories burned" are typically calculated based on an "average weight" woman or man who is working to the fullest capacity in a class. Sorry, no breaks or lower impact options! These numbers not only do not take your individual weight into account, but they also do not take your gender, lean mass versus fat mass, fitness level, and age into account.
Wearing a heart rate monitor that takes your age, gender, and weight into account would be the best way to estimate your calories burned in any given activity. Granted, it will not be perfect either, but it will be a lot more accurate than the numbers any machine or instructor gives you at the gym.
This is really an important thing to know because many people overestimate their activity without the help of inflated calorie burns. When you start hearing that you're burning massive amounts of calories (even if you aren't), it is human nature to start eating a little more than you need to.
Ultimately, the best thing you can do is to exercise, eat when you are hungry, and stop eating when you are satisfied. Try not to get tied up in numbers that are inaccurate and unhelpful.
Tuesday, October 9, 2012
Liebster Award
I want to thank Busy-Dad-E over at www.busy-dad-e.blogspot.com for honoring my blog with the Liebster Blog Award. Apparently this award is given to up and coming blogs with less than 200 followers. What a fun day for the woRD on fitness!
With this fun little award comes rules. Here they are:
1. Each person must post 11 things about themselves.
2. Answer the questions the awarder has given you, the awardee.
3. You, now the awarder, choose 11 questions for your nominees who are now the awardees.
4. Choose 11 awardees, link to their website, and notify them.
5. No award-backs.
11 things about me:
1. I am a mom of three fun and crazy kids.
2. I love to run and run some more.
3. I consider myself a foodie and love to cook/try new recipes.
4. For no reason at all, my study partner for our metabolism class and I memorized the chemical structure for cholesterol. I have never forgotten it.
5. A clean house has always been important to me. I have now forgotten what that is after having three kids!
6. You can usually find me wearing gym clothes at the grocery store, home, gym, library, museum, or playground. I rarely wear regular clothes these days except at work, church, and a night out on the town. Even at work I often change into gym clothes. Hey, I work in a wellness facility!
7. In college I realized that I would need to learn to like vegetables if I was going to be a dietitian. I slowly started introducing new vegetables to myself and found new ways to cook them. Many years later, I can honestly say that I love vegetables!
8. I always look forward to quality time with my husband and best friend.
9. Seventy degrees is my favorite outdoor temperature.
10. Until the kids go to bed, the only time I sit down is when I'm driving.
11. I love this crazy life with my wonderful family!
Answer the questions from the awarder:
1. Coke or Pepsi? Coke zero cherry.
2. Pepperoni or plain cheese? I'll go with pepperoni.
3. What are you most passionate about? Professionally: Helping my clients to live their lives to the fullest by staying healthy with good food and exercise. Personally: Raising a family that lives in a way that is pleasing to God.
4. Do you believe in absolute truth? Yes.
5. Where in the world would you most like to visit? Ireland.
6. Which of my posts are your favorite? Oh my gosh, Busy-Dad-E! That is a tough question! So many of your posts are hilarious and so many are sweet. I will go with one of your sports posts.
7. What is your favorite thing about being a parent? Again, hard to pick just one thing. I will go with two! I love the hugs and seeing them master a new skill or hit a new mile-stone. It is such a happy time!
8. Do you floss before or after brushing? After, of course!
9. What makes you truly happy? My family!
10. What is your favorite hobby? Running!
11. What one question would you like to ask me? Does life get harder or easier as your children get older?
My questions for the awardees:
1. What is your favorite Friday night activity these days?
2. Books on tape or music while driving?
3. Would you rather text people or call them?
4. We always say technology is awesome, but what is the biggest drawback to the phones,computers, tablets, etc?
5. What is your favorite hobby?
6. What is your favorite birthday dinner?
7. Coffee or tea?
8. Favorite singer from your childhood?
9. Will you vote in the upcoming election?
10. Summer or Winter?
11. Favorite thing to do on Halloween?
Awardee:
http://anneandbradley.blogspot.com/
Thank you, Busy-Dad-E!
With this fun little award comes rules. Here they are:
1. Each person must post 11 things about themselves.
2. Answer the questions the awarder has given you, the awardee.
3. You, now the awarder, choose 11 questions for your nominees who are now the awardees.
4. Choose 11 awardees, link to their website, and notify them.
5. No award-backs.
11 things about me:
1. I am a mom of three fun and crazy kids.
2. I love to run and run some more.
3. I consider myself a foodie and love to cook/try new recipes.
4. For no reason at all, my study partner for our metabolism class and I memorized the chemical structure for cholesterol. I have never forgotten it.
5. A clean house has always been important to me. I have now forgotten what that is after having three kids!
6. You can usually find me wearing gym clothes at the grocery store, home, gym, library, museum, or playground. I rarely wear regular clothes these days except at work, church, and a night out on the town. Even at work I often change into gym clothes. Hey, I work in a wellness facility!
7. In college I realized that I would need to learn to like vegetables if I was going to be a dietitian. I slowly started introducing new vegetables to myself and found new ways to cook them. Many years later, I can honestly say that I love vegetables!
8. I always look forward to quality time with my husband and best friend.
9. Seventy degrees is my favorite outdoor temperature.
10. Until the kids go to bed, the only time I sit down is when I'm driving.
11. I love this crazy life with my wonderful family!
Answer the questions from the awarder:
1. Coke or Pepsi? Coke zero cherry.
2. Pepperoni or plain cheese? I'll go with pepperoni.
3. What are you most passionate about? Professionally: Helping my clients to live their lives to the fullest by staying healthy with good food and exercise. Personally: Raising a family that lives in a way that is pleasing to God.
4. Do you believe in absolute truth? Yes.
5. Where in the world would you most like to visit? Ireland.
6. Which of my posts are your favorite? Oh my gosh, Busy-Dad-E! That is a tough question! So many of your posts are hilarious and so many are sweet. I will go with one of your sports posts.
7. What is your favorite thing about being a parent? Again, hard to pick just one thing. I will go with two! I love the hugs and seeing them master a new skill or hit a new mile-stone. It is such a happy time!
8. Do you floss before or after brushing? After, of course!
9. What makes you truly happy? My family!
10. What is your favorite hobby? Running!
11. What one question would you like to ask me? Does life get harder or easier as your children get older?
My questions for the awardees:
1. What is your favorite Friday night activity these days?
2. Books on tape or music while driving?
3. Would you rather text people or call them?
4. We always say technology is awesome, but what is the biggest drawback to the phones,computers, tablets, etc?
5. What is your favorite hobby?
6. What is your favorite birthday dinner?
7. Coffee or tea?
8. Favorite singer from your childhood?
9. Will you vote in the upcoming election?
10. Summer or Winter?
11. Favorite thing to do on Halloween?
Awardee:
http://anneandbradley.blogspot.com/
Thank you, Busy-Dad-E!
Saturday, September 22, 2012
Sugar, Fat, and Salt....addictive? How do we stop overeating?
I just finished reading David A. Kessler, MD's book The end of overeating. It was definitely an interesting read and I recommend it as some food for thought.
For about the first half of the book, Kessler talked a lot about the enticing nature of processed foods and restaurant meals due to their overuse of sugar, fat and salt. He discussed several research studies that really showed just how enticing those foods are. I want to be careful not to use the word "addictive" because there is quite a controversy on that topic. Many research studies conflict and I am not a believer that food is a addictive. I need to be convinced by a lot more research first! However, I do agree, and Kessler's presented research shows that there are certainly foods that are hard to stop eating.
I would like to take you back to Intuitive Eating for a minute. In that book, the authors discussed studies that showed a major decline in the satisfaction level of a food after eating only a small amount. Also, there was a lot writing in that book devoted to the message that making no food off limits results in less overeating. Perhaps the high sugar, fat, and salt foods do have a significant pull on one's tastebuds. Maybe if we do follow the advice in Intuitive Eating we might realize that the food really isn't as satisfying after the 10th or 15th bite.
Getting back to Kessler's book, the second half was mainly about overcoming the urge to overeat. The end result of Kessler's process was similar to the ideas of Intuitive Eating; however, the road to get there was quite different. Kessler stresses avoidance of all foods that might trigger you to overeat. My first thought was that deprivation leads to overeating. Kessler made a point to say that this is not "deprivation". Instead, it is just the conscious decision you make and say to yourself, "I just don't eat that food." I do believe there is more than one right way to do a lot of things, but in my experience, I don't see that working for many people. There will always be family events, holidays, birthdays, and other tempting occasions when everyone is eating something except for you. When you get to that occassion, will you be able to resist? What if you allowed yourself to have a small portion? Kessler believes that you will end up with another small portion, and another, and another, until you have had way too much. Yes, I agree with him if you are a person who is always depriving yourself. However, what if you have learned to eat intuitively and know that you can have chocolate chip cookies any time you want? When they show up at a family function, maybe just one would satisfy you. Learning to savor and really taste your food makes a big difference in how you eat as well. If you pop an entire cookie into your mouth while you're talking at the same time, how can you really taste and enjoy it?
Kessler also encourages the reader to avoid all situations that might derail you. In some cases, I completely agree. If you can't walk past a Starbucks every day without stopping in for a danish, then maybe you should find a different route. Those types of modifcations to your life seem reasonable. However, there will always be special events, dinners out with friends, etc that you shouldn't have to miss out on. Furthermore, you have to learn how to cope in these situations and still walk away feeling like you had a great time but didn't overindulge. You should not miss good times with friends and family because of food!
As I mentioned, the end result that Kessler is hoping to get you to is not making any foods off limits. He wants you to be able to eat mostly healthy foods, some "play foods" (term from Intuitive Eating), and just the right amount. In order to get to that point, he believes that you do have to go through this avoidance phase and "I don't eat that" phase in order to "detox" yourself, if you will.
The end of overeating. is certainly an interesting book with many great points; however, I would encourage you to try to become an intuitive eater. I would also love any feedback from people on what works for them; or from professionals who have tried either of these two techniques and what the long-term results are like. In my experience, eating intuitively is still the best way to go!
For about the first half of the book, Kessler talked a lot about the enticing nature of processed foods and restaurant meals due to their overuse of sugar, fat and salt. He discussed several research studies that really showed just how enticing those foods are. I want to be careful not to use the word "addictive" because there is quite a controversy on that topic. Many research studies conflict and I am not a believer that food is a addictive. I need to be convinced by a lot more research first! However, I do agree, and Kessler's presented research shows that there are certainly foods that are hard to stop eating.
I would like to take you back to Intuitive Eating for a minute. In that book, the authors discussed studies that showed a major decline in the satisfaction level of a food after eating only a small amount. Also, there was a lot writing in that book devoted to the message that making no food off limits results in less overeating. Perhaps the high sugar, fat, and salt foods do have a significant pull on one's tastebuds. Maybe if we do follow the advice in Intuitive Eating we might realize that the food really isn't as satisfying after the 10th or 15th bite.
Getting back to Kessler's book, the second half was mainly about overcoming the urge to overeat. The end result of Kessler's process was similar to the ideas of Intuitive Eating; however, the road to get there was quite different. Kessler stresses avoidance of all foods that might trigger you to overeat. My first thought was that deprivation leads to overeating. Kessler made a point to say that this is not "deprivation". Instead, it is just the conscious decision you make and say to yourself, "I just don't eat that food." I do believe there is more than one right way to do a lot of things, but in my experience, I don't see that working for many people. There will always be family events, holidays, birthdays, and other tempting occasions when everyone is eating something except for you. When you get to that occassion, will you be able to resist? What if you allowed yourself to have a small portion? Kessler believes that you will end up with another small portion, and another, and another, until you have had way too much. Yes, I agree with him if you are a person who is always depriving yourself. However, what if you have learned to eat intuitively and know that you can have chocolate chip cookies any time you want? When they show up at a family function, maybe just one would satisfy you. Learning to savor and really taste your food makes a big difference in how you eat as well. If you pop an entire cookie into your mouth while you're talking at the same time, how can you really taste and enjoy it?
Kessler also encourages the reader to avoid all situations that might derail you. In some cases, I completely agree. If you can't walk past a Starbucks every day without stopping in for a danish, then maybe you should find a different route. Those types of modifcations to your life seem reasonable. However, there will always be special events, dinners out with friends, etc that you shouldn't have to miss out on. Furthermore, you have to learn how to cope in these situations and still walk away feeling like you had a great time but didn't overindulge. You should not miss good times with friends and family because of food!
As I mentioned, the end result that Kessler is hoping to get you to is not making any foods off limits. He wants you to be able to eat mostly healthy foods, some "play foods" (term from Intuitive Eating), and just the right amount. In order to get to that point, he believes that you do have to go through this avoidance phase and "I don't eat that" phase in order to "detox" yourself, if you will.
The end of overeating. is certainly an interesting book with many great points; however, I would encourage you to try to become an intuitive eater. I would also love any feedback from people on what works for them; or from professionals who have tried either of these two techniques and what the long-term results are like. In my experience, eating intuitively is still the best way to go!
Sunday, September 9, 2012
Dietary Confusion
Meat will kill you, milk gives you cancer, all sugar is bad, bread is evil, fruit is nature's candy, carbohydrates make you obese, and any dietary fat will give you a heart attack. What do you get when you add all of these so-called truths together? You get a diet of exclusively non-starchy vegetables. I don't know about you, but that makes me feel hungry and frail just thinking about it.
Throughout my career I have encountered hundreds people who fully believe one of the dietary comments listed above. There are hundreds of books written by doctors (medical doctors and doctors of philosophy) who swear that you must cut one of these food categories out of your diet in order to save yourself from disease and obesity. Many times when I try to discuss one of these "dietary truths" with someone who is a firm believer in their respective "truth", I get the "You just don't know anything. ____ will kill you and you obviously just believe in all of that crazy stuff you learned in school" comment.
I find it humorous when I get a comment like that because they may be a person totally against all carbohydrates and they believe that eating plenty of meat will keep them healthy. Later in the day I might encounter someone else who is a firm believer in a fat-free diet and eats many fruits, vegetables, and whole grains; however, neglects heart-healthy fats in their diet. They may give me the same comment. So, you see, I am constantly encountering people who believe that my advise, which is based on scientific evidence, is wrong, yet everyone's "dietary truth" conflicts with each other.
All of that brings me back to the simple idea that I always try to convey to my patients and anyone who will listen. Eat a variety of fruits, vegetables, whole grains, and lean protein. Each food category offers its own unique set of health benefits. Eating too much of any one food category could cause its own unique problems and avoiding any particular food category could cause health problems. That advise, my friends, is rooted in decades of scientific evidence.
When you read or hear about the latest "sure thing" in nutrition, I beg you to remember these things:
1. Anyone can write an article or book. Check the credentials of the author. If the author has none, move on. Even if the article or book is written by a professional who is an expert on the subject matter, the unfortunate truth is that you still have to look at it with a critical eye. Books, magazines, newspapers, and web articles are not peer-reviewed like scientific journals. Therefore, you may be reading some ideas that really aren't proven facts; or the author may have manipulated research by only presenting the part of the story that supports their ideas.
2. Medical professionals who make nutrition recommendations under the USDA, American Heart Association, Academy of Nutrition and Dietetics, and other reputable organizations do so based on scientific evidence. I have noticed that there is a lack of trust in these organizations from a number of people. Please remember that the professionals who make up these organizations have studied this information for years. Not only can they look at research with a critical eye due to their background knowledge, but they are also better able to see the big picture of nutrition as it relates to health because they have been trained in this fashion.
3. Have you ever wondered why nutrition advise is constantly changing? Surprise! It really isn't changing very much at all! Fad diets change all the time. Writers who misrepresent facts give Americans the impression that recommendations are changing. If you look at recommendations that are released by reputable organizations, there is never much of any change going on. Sometimes the way the recommendations are reported to the public may change a little bit. Over time, research uncovers better ways to reach the public and so the way in which information is conveyed may change. Recommendations are also more specific than they used to be. This is partly because research has uncovered more details and party because we already knew it, but realized that we need to do a better job of teaching the public about nutritional details. For instance, it is very recent that public health officials started giving details about the need for eating different colored vegetables due to their variety of nutritional offerings.
3. Nothing is perfect about our food supply, but it is pretty darn good. Would it be best to eat all whole foods and nothing processed? Yes! However, keep things in perspective. Preservatives make our food supply safe and we are living longer lives due to technology that keeps harmful bacteria out of our food. I am not saying that you should live on a diet of Oreo cookies; however, I am saying that a bowl of Cheerios isn't going to hurt you.
Thanks for reading! Please post questions or comments if you have them!
Throughout my career I have encountered hundreds people who fully believe one of the dietary comments listed above. There are hundreds of books written by doctors (medical doctors and doctors of philosophy) who swear that you must cut one of these food categories out of your diet in order to save yourself from disease and obesity. Many times when I try to discuss one of these "dietary truths" with someone who is a firm believer in their respective "truth", I get the "You just don't know anything. ____ will kill you and you obviously just believe in all of that crazy stuff you learned in school" comment.
I find it humorous when I get a comment like that because they may be a person totally against all carbohydrates and they believe that eating plenty of meat will keep them healthy. Later in the day I might encounter someone else who is a firm believer in a fat-free diet and eats many fruits, vegetables, and whole grains; however, neglects heart-healthy fats in their diet. They may give me the same comment. So, you see, I am constantly encountering people who believe that my advise, which is based on scientific evidence, is wrong, yet everyone's "dietary truth" conflicts with each other.
All of that brings me back to the simple idea that I always try to convey to my patients and anyone who will listen. Eat a variety of fruits, vegetables, whole grains, and lean protein. Each food category offers its own unique set of health benefits. Eating too much of any one food category could cause its own unique problems and avoiding any particular food category could cause health problems. That advise, my friends, is rooted in decades of scientific evidence.
When you read or hear about the latest "sure thing" in nutrition, I beg you to remember these things:
1. Anyone can write an article or book. Check the credentials of the author. If the author has none, move on. Even if the article or book is written by a professional who is an expert on the subject matter, the unfortunate truth is that you still have to look at it with a critical eye. Books, magazines, newspapers, and web articles are not peer-reviewed like scientific journals. Therefore, you may be reading some ideas that really aren't proven facts; or the author may have manipulated research by only presenting the part of the story that supports their ideas.
2. Medical professionals who make nutrition recommendations under the USDA, American Heart Association, Academy of Nutrition and Dietetics, and other reputable organizations do so based on scientific evidence. I have noticed that there is a lack of trust in these organizations from a number of people. Please remember that the professionals who make up these organizations have studied this information for years. Not only can they look at research with a critical eye due to their background knowledge, but they are also better able to see the big picture of nutrition as it relates to health because they have been trained in this fashion.
3. Have you ever wondered why nutrition advise is constantly changing? Surprise! It really isn't changing very much at all! Fad diets change all the time. Writers who misrepresent facts give Americans the impression that recommendations are changing. If you look at recommendations that are released by reputable organizations, there is never much of any change going on. Sometimes the way the recommendations are reported to the public may change a little bit. Over time, research uncovers better ways to reach the public and so the way in which information is conveyed may change. Recommendations are also more specific than they used to be. This is partly because research has uncovered more details and party because we already knew it, but realized that we need to do a better job of teaching the public about nutritional details. For instance, it is very recent that public health officials started giving details about the need for eating different colored vegetables due to their variety of nutritional offerings.
3. Nothing is perfect about our food supply, but it is pretty darn good. Would it be best to eat all whole foods and nothing processed? Yes! However, keep things in perspective. Preservatives make our food supply safe and we are living longer lives due to technology that keeps harmful bacteria out of our food. I am not saying that you should live on a diet of Oreo cookies; however, I am saying that a bowl of Cheerios isn't going to hurt you.
Thanks for reading! Please post questions or comments if you have them!
Saturday, September 1, 2012
How to make "intuitive eating" work for your children
In my last post, I briefly discussed Intuitive Eating by Evelyn Tribole, M.S., R.D. and Elyse Resch, M.S., R.D., F.A.D.A, C.E.D.R.D. Many people may be wondering how that applies to children, especially as so many children battle obesity. Making the intuitive eating process work for children is covered in this well-written book; however, I also recommend Child of Mine: Feeding With Love and Good Sense by Ellyn Satter, MS, RD, CICSW, BCD. While there are many great guidelines in Intuitive Eating, Satter gives more specific information in her book on how to let children continue intuitive eating from birth or help them return to intuitive eating if they have strayed. Please see my previous post for more on Satter's book.
This topic of childhood nutrition is more important than ever as we continue to hear about the war on obesity. To incorporate intuitive eating, we as parents need to:
1. practice the division of responsibility as Satter discusses in her book.
2. stay neutral by not commenting on how much or little our children eat. Let your children trust their instincts. Also, avoid comments about calorie content and how healthy or unhealthy a food is.
3. set a healthy example. Try new foods, find plenty highly nutrient dense foods that you enjoy and eat them, and regularly be active with your children.
4. refrain from comments about a child's thinness or fatness. Focus on providing mainly foods that will help to nourish their bodies and allow some flexibility for "play foods". (The term "play food" is used in Intuitive Eating to describe what is often called "junk food".)
5. understand that children sometimes need to be exposed to foods up to 10-20 times before they will accept them. Provide the food and just relax. Children take the responsibility of exploring food and deciding when they are ready to try it. Don't give up on a particular food. Keep offering a variety of food and say nothing about it. Most likely, your child will eventually try it.
I want to leave you with one more suggestion. Refrain from telling your child that he/she must finish all of the ______ on his/her plate in order to get dessert. That well-known practice simply glorifies desserts by sending the message that it is a reward for eating that "yucky" dinner you served. I know that this is difficult for most parents as I struggled with it for a while also. It just seems so wrong to give a child ice cream when they only took one bite of their entree. Our parents told us we had to eat enough to get dessert and their parents told them the same thing. It is hard to break a habit that has been passed down over the generations. To avoid basing dessert on whether or not your child has eaten, you could choose a few days during the week when you will serve dessert. Serve dessert regardless of how your child ate. On the other days, your child will not receive dessert regardless of how he/she ate. I know this is a difficult change for parents to make, but it is a good one.
This topic of childhood nutrition is more important than ever as we continue to hear about the war on obesity. To incorporate intuitive eating, we as parents need to:
1. practice the division of responsibility as Satter discusses in her book.
2. stay neutral by not commenting on how much or little our children eat. Let your children trust their instincts. Also, avoid comments about calorie content and how healthy or unhealthy a food is.
3. set a healthy example. Try new foods, find plenty highly nutrient dense foods that you enjoy and eat them, and regularly be active with your children.
4. refrain from comments about a child's thinness or fatness. Focus on providing mainly foods that will help to nourish their bodies and allow some flexibility for "play foods". (The term "play food" is used in Intuitive Eating to describe what is often called "junk food".)
5. understand that children sometimes need to be exposed to foods up to 10-20 times before they will accept them. Provide the food and just relax. Children take the responsibility of exploring food and deciding when they are ready to try it. Don't give up on a particular food. Keep offering a variety of food and say nothing about it. Most likely, your child will eventually try it.
I want to leave you with one more suggestion. Refrain from telling your child that he/she must finish all of the ______ on his/her plate in order to get dessert. That well-known practice simply glorifies desserts by sending the message that it is a reward for eating that "yucky" dinner you served. I know that this is difficult for most parents as I struggled with it for a while also. It just seems so wrong to give a child ice cream when they only took one bite of their entree. Our parents told us we had to eat enough to get dessert and their parents told them the same thing. It is hard to break a habit that has been passed down over the generations. To avoid basing dessert on whether or not your child has eaten, you could choose a few days during the week when you will serve dessert. Serve dessert regardless of how your child ate. On the other days, your child will not receive dessert regardless of how he/she ate. I know this is a difficult change for parents to make, but it is a good one.
Sunday, August 26, 2012
Warning: Diets are Toxic to Your Health
You have probably heard the saying that "diets don't work". Well, it is true. Research shows that people who chronically diet tend to continue gaining weight over the years. Diets can, and often do, result in weight loss. However, the weight loss from these diets is typically short lived as they are too restrictive and cumbersome to stick with for any length of time.
Many of us in the nutrition and fitness industry throw around the term "lifestyle change" as a way to explain that the changes you make in your diet and activity level must "stick" in order to maintain weight loss. That recommendation to make a "lifestyle change" is then followed by rules like "no sugar", "no junk food", "cut back on carbs", "don't eat meat", "exercise daily", or "never eat fast food again". That puts us back at square one with the "diet mentality".
To truly make a "lifestyle change" we have to abandon the ideas of diets, restrictions, and quick-fixes. I strongly encourage you to read Intuitive Eating by Evelyn Tribole, M.S., R.D. and Elyse Resch, M.S., R.D., F.A.D.A., C.E.D.R.D. The authors of this book discuss how to eat intuitively by listening and trusting your own hunger and fullness signals. We were born with this ability; however, many of us have moved away from using this simple tool to regulate our food intake. There is also an emphasis on enjoying food and allowing yourself to make room in your life for foods that often seem forbidden on diets.
The principles of intuitive eating are as follows:
"1. Reject the diet mentality.
2. Honor your hunger.
3. Make peace with food.
4. Challenge the food police.
5. Feel your fullness.
6. Discover the satisfaction factor.
7. Cope with your emotions without using food.
8. Respect your body.
9. Exercise-feel the difference.
10. Honor your health with gentle nutrition."
Tribole, E., Resch, E. Intuitive Eating. NY: St. Martin's Griffin, 2012.
If you truly want to change your lifestyle, mend your relationship with food, and reach a healthy weight, Intuitive Eating is the book for you.
Many of us in the nutrition and fitness industry throw around the term "lifestyle change" as a way to explain that the changes you make in your diet and activity level must "stick" in order to maintain weight loss. That recommendation to make a "lifestyle change" is then followed by rules like "no sugar", "no junk food", "cut back on carbs", "don't eat meat", "exercise daily", or "never eat fast food again". That puts us back at square one with the "diet mentality".
To truly make a "lifestyle change" we have to abandon the ideas of diets, restrictions, and quick-fixes. I strongly encourage you to read Intuitive Eating by Evelyn Tribole, M.S., R.D. and Elyse Resch, M.S., R.D., F.A.D.A., C.E.D.R.D. The authors of this book discuss how to eat intuitively by listening and trusting your own hunger and fullness signals. We were born with this ability; however, many of us have moved away from using this simple tool to regulate our food intake. There is also an emphasis on enjoying food and allowing yourself to make room in your life for foods that often seem forbidden on diets.
The principles of intuitive eating are as follows:
"1. Reject the diet mentality.
2. Honor your hunger.
3. Make peace with food.
4. Challenge the food police.
5. Feel your fullness.
6. Discover the satisfaction factor.
7. Cope with your emotions without using food.
8. Respect your body.
9. Exercise-feel the difference.
10. Honor your health with gentle nutrition."
Tribole, E., Resch, E. Intuitive Eating. NY: St. Martin's Griffin, 2012.
If you truly want to change your lifestyle, mend your relationship with food, and reach a healthy weight, Intuitive Eating is the book for you.
Wednesday, August 8, 2012
Exercise Makes You Happy!
Exercise is medicine. I believe that a large amount of disease (mental and physical) and other ailments would decrease in our country if more movement and less sitting were going on. The impact of exercise on depression has been examined by many researchers and results look pretty promising.
Exercise appears to improve depression more quickly than medication alone and decrease relapses. Some researchers even believe that medication can be decreased or discharged from some patients' medical plan. There is very strong evidence that exercise helps to reduce anxiety levels.
Aside from the reduction in depression and anxiety, exercise is known to evoke a positive mood and improve confidence and self-esteem.
Going out for a walk once a week will most likely not make a huge difference in the factors listed above. While some walking is better than nothing, best results occur when people exercise regularly (at least five times each week) and when they stick to their exercise regimen. Also, vigorous exercise proves to be more effective than moderate exercise.
Another interesting note is that people tend to benefit from group exercise. Not to say that exercising alone won't be beneficial. However, the comaraderie that occurs while breaking a sweat with other people in aerobics classes, cycling, or a group of runners may help to give your mood a little extra boost.
So for anyone battling the stresses of life, struggling to beat depression, fighting off anxiety, or just wanting to be a little happier, get out there and start breaking a sweat!
Exercise appears to improve depression more quickly than medication alone and decrease relapses. Some researchers even believe that medication can be decreased or discharged from some patients' medical plan. There is very strong evidence that exercise helps to reduce anxiety levels.
Aside from the reduction in depression and anxiety, exercise is known to evoke a positive mood and improve confidence and self-esteem.
Going out for a walk once a week will most likely not make a huge difference in the factors listed above. While some walking is better than nothing, best results occur when people exercise regularly (at least five times each week) and when they stick to their exercise regimen. Also, vigorous exercise proves to be more effective than moderate exercise.
Another interesting note is that people tend to benefit from group exercise. Not to say that exercising alone won't be beneficial. However, the comaraderie that occurs while breaking a sweat with other people in aerobics classes, cycling, or a group of runners may help to give your mood a little extra boost.
So for anyone battling the stresses of life, struggling to beat depression, fighting off anxiety, or just wanting to be a little happier, get out there and start breaking a sweat!
Sunday, July 29, 2012
A New Favorite Snack
I recently bought Chobani's Champion Greek Yogurt for kids in the "very berry" flavor. The yogurt came as a 4-pack, so I had one container for each of my children and an extra for me! I sliced fresh strawberries and mixed it in each container. What a delicious snack!
Each container had about 100 calories and was low in fat and sugar compared to many other yogurts. I would definitely recommend this as a great snack for children or adults.
Of course Chobani yogurt is expensive, but I bought it on sale with a dollar off coupon, so it was very affordable that way.
Happy snacking!
Each container had about 100 calories and was low in fat and sugar compared to many other yogurts. I would definitely recommend this as a great snack for children or adults.
Of course Chobani yogurt is expensive, but I bought it on sale with a dollar off coupon, so it was very affordable that way.
Happy snacking!
Sunday, July 15, 2012
The Latest On High Fructose Corn Syrup
I recently attended a webinar that examined high-fructose corn syrup (HFCS) and its impact on weight gain, high blood sugar, high blood lipid levels, high uric acid levels, and increased blood pressure. The conclusion from the three health professionals was that we ultimately cannot blame HFCS for the previously stated health issues.
While I was working on my degree in nutrition, I was taught that HFCS was a bad ingredient in foods and that it should be avoided. Naturally, that has been my thinking, so I was taken aback by the new information in the webinar.
The research reviewed in the webinar basically showed that whenever humans ingest a diet that is calorically appropriate, they suffered no ill effects from replacing some of their carbohydrate intake with HFCS. Whenever diets were higher in calories than needed by the body; and some carbohydrate was replaced by HFCS, ill effects were present. The conclusion was that HFCS are safe; however, just like any other added sugar, eating too much will cause weight gain.
Keep in mind that these studies share the limitation that it is difficult to keep subjects on a specific diet for a long period of time. That fact makes it difficult to truly know the long-term effect of any diet.
I went back and looked at several studies to form my own opinion, and I have to say that the professionals in the webinar were really on target. This was truly surprising to me. However, the sentiment does make a lot of sense. We spend so much time trying to place the obesity/chronic disease epidemic on a particular nutrient, food, fast food chain, advertisement, drink, etc that we forget that all of these things work together. A bowl of ice cream certainly won't make you obese; however, always grabbing the low nutrient/high calorie food WILL make you obese.
Remember that HFCS is only in processed foods because it is a man-made sugar that includes glucose and fructose. It is very similar to sucrose (table sugar), but it doesn't occur naturally. Therefore, if you're eating a lot of HFCS, you are also eating a lot of processed foods. It is well accepted that the more whole foods and less processed foods you eat, the better off you will be.
In conclusion, eat more fruits, vegetables, whole grains, and lean proteins. It is okay if you have a little bit of HFCS every now and then, just don't over-do it!
http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588
http://www.ajcn.org/content/88/6/1715S.full.pdf+html
http://www.ajcn.org/content/88/6/1733S.full.pdf+html
http://jn.nutrition.org/content/139/6/1242S.full.pdf+html
http://jn.nutrition.org/content/139/6/1219S.full.pdf+html
http://ajl.sagepub.com/content/4/6/515.abstract
http://www.jacn.org/content/28/6/619.full.pdf+html
http://annals.org/article.aspx?volume=156&issue=4&page=291
http://care.diabetesjournals.org/content/35/7/1611.abstract
While I was working on my degree in nutrition, I was taught that HFCS was a bad ingredient in foods and that it should be avoided. Naturally, that has been my thinking, so I was taken aback by the new information in the webinar.
The research reviewed in the webinar basically showed that whenever humans ingest a diet that is calorically appropriate, they suffered no ill effects from replacing some of their carbohydrate intake with HFCS. Whenever diets were higher in calories than needed by the body; and some carbohydrate was replaced by HFCS, ill effects were present. The conclusion was that HFCS are safe; however, just like any other added sugar, eating too much will cause weight gain.
Keep in mind that these studies share the limitation that it is difficult to keep subjects on a specific diet for a long period of time. That fact makes it difficult to truly know the long-term effect of any diet.
I went back and looked at several studies to form my own opinion, and I have to say that the professionals in the webinar were really on target. This was truly surprising to me. However, the sentiment does make a lot of sense. We spend so much time trying to place the obesity/chronic disease epidemic on a particular nutrient, food, fast food chain, advertisement, drink, etc that we forget that all of these things work together. A bowl of ice cream certainly won't make you obese; however, always grabbing the low nutrient/high calorie food WILL make you obese.
Remember that HFCS is only in processed foods because it is a man-made sugar that includes glucose and fructose. It is very similar to sucrose (table sugar), but it doesn't occur naturally. Therefore, if you're eating a lot of HFCS, you are also eating a lot of processed foods. It is well accepted that the more whole foods and less processed foods you eat, the better off you will be.
In conclusion, eat more fruits, vegetables, whole grains, and lean proteins. It is okay if you have a little bit of HFCS every now and then, just don't over-do it!
http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588
http://www.ajcn.org/content/88/6/1715S.full.pdf+html
http://www.ajcn.org/content/88/6/1733S.full.pdf+html
http://jn.nutrition.org/content/139/6/1242S.full.pdf+html
http://jn.nutrition.org/content/139/6/1219S.full.pdf+html
http://ajl.sagepub.com/content/4/6/515.abstract
http://www.jacn.org/content/28/6/619.full.pdf+html
http://annals.org/article.aspx?volume=156&issue=4&page=291
http://care.diabetesjournals.org/content/35/7/1611.abstract
Wednesday, June 27, 2012
Caffeine and Athletic Performance
Scientists have been studying the effect of caffeine on athletic performance for quite some time. Based on the evidence that exists, the American College of Sports Medicine (ACSM) currently reports that 3 to 9 milligrams of caffeine per kilogram of body weight can improve endurance athletic performance (lasting up to 2 hours) and short-term, intense exercise (lasting about 5 minutes).
Example:
Body weight = 150 lbs
150 lbs / 2.2 = 68.2 kgs
68.2kgs X 3 mg caffeine = 204.6
68.2kgs X 9 mg caffeine = 613.8
So a person who weighs 150 pounds would need between 205 mg and 614 mg of caffeine. A cup of coffee has at least 100 mg of caffeine.
Studies have shown that caffeine can help to increase power output and speed. Unfortunately, studies cannot confirm that caffeine in the form of coffee will elicit the same results because caffeine was administered in pill form. Fortunately, caffeine does not cause dehydration as commonly thought.
Practical advice: If you are using gels or sports drinks with caffeine in them, know that they are safe and they may even improve your performance. Do not ever try something new on race day! Do not overdo the caffeine. By that, I mean that more is not always better. Be sensible, do not take so much caffeine that you are jittery, and don't expect this to help you win the race. Train, train, train!
http://www.ncbi.nlm.nih.gov/pubmed/19757860
http://www.ncbi.nlm.nih.gov/pubmed/11583104
http://www.ncbi.nlm.nih.gov/pubmed/1665890
http://www.ideafit.com/fitness-library/caffeine
http://www.acsm.org/docs/current-comments/caffeineandexercise.pdf
Example:
Body weight = 150 lbs
150 lbs / 2.2 = 68.2 kgs
68.2kgs X 3 mg caffeine = 204.6
68.2kgs X 9 mg caffeine = 613.8
So a person who weighs 150 pounds would need between 205 mg and 614 mg of caffeine. A cup of coffee has at least 100 mg of caffeine.
Studies have shown that caffeine can help to increase power output and speed. Unfortunately, studies cannot confirm that caffeine in the form of coffee will elicit the same results because caffeine was administered in pill form. Fortunately, caffeine does not cause dehydration as commonly thought.
Practical advice: If you are using gels or sports drinks with caffeine in them, know that they are safe and they may even improve your performance. Do not ever try something new on race day! Do not overdo the caffeine. By that, I mean that more is not always better. Be sensible, do not take so much caffeine that you are jittery, and don't expect this to help you win the race. Train, train, train!
http://www.ncbi.nlm.nih.gov/pubmed/19757860
http://www.ncbi.nlm.nih.gov/pubmed/11583104
http://www.ncbi.nlm.nih.gov/pubmed/1665890
http://www.ideafit.com/fitness-library/caffeine
http://www.acsm.org/docs/current-comments/caffeineandexercise.pdf
Tuesday, June 19, 2012
A Hidden Danger For Runners...
You're outdoors on a nice day getting exercise. What could be bad about that? While you're doing your body "good" by running, you may be ruining the appearance of your skin and putting yourself in danger for skin cancer. Of course, anyone who participates in outdoor sports is at risk for this.
This summer, and ALWAYS, make a commitment to wear sunscreen when you run outdoors. Remember that ultraviolet rays are still busy damaging your skin even on cloudy days. In fact, I got the worst burn of my life on a very overcast day when I was a kid. I will never do that again! However, I know that I still make silly decisions. Last October I went out for a run and came back with a burn. Even if I hadn't gotten a burn, I know there still would have been damage to my skin after being outside in a tank top and shorts for an hour and a half. If you're having trouble making yourself take the time to apply sunscreen, ask yourself, "Do I really want to have ugly sun-damage spots on my skin and look ten years older than I really am?" Even if you escape skin cancer, the sun will likely derail your plans for graceful aging.
Choose a broad spectrum sunscreen and reapply every two hours, even if the sunscreen claims to be sweat resistant. Check out this article for information about new FDA guidelines for sunscreens. Be sure to use an ounce of sunscreen to achieve the full benefits of skin protection.
In addition to sunscreen, don't forget other protective measures. Invest in some running sunglasses, such as my favorite, Tifosi. A hat or visor are also really good ideas to keep the sun off of your face. Hats are best if you have any exposed scalp.
We are so fortunate that we live in a time when sunscreen is available. Let's take advantage of this great invention and protect our skin.
This summer, and ALWAYS, make a commitment to wear sunscreen when you run outdoors. Remember that ultraviolet rays are still busy damaging your skin even on cloudy days. In fact, I got the worst burn of my life on a very overcast day when I was a kid. I will never do that again! However, I know that I still make silly decisions. Last October I went out for a run and came back with a burn. Even if I hadn't gotten a burn, I know there still would have been damage to my skin after being outside in a tank top and shorts for an hour and a half. If you're having trouble making yourself take the time to apply sunscreen, ask yourself, "Do I really want to have ugly sun-damage spots on my skin and look ten years older than I really am?" Even if you escape skin cancer, the sun will likely derail your plans for graceful aging.
Choose a broad spectrum sunscreen and reapply every two hours, even if the sunscreen claims to be sweat resistant. Check out this article for information about new FDA guidelines for sunscreens. Be sure to use an ounce of sunscreen to achieve the full benefits of skin protection.
In addition to sunscreen, don't forget other protective measures. Invest in some running sunglasses, such as my favorite, Tifosi. A hat or visor are also really good ideas to keep the sun off of your face. Hats are best if you have any exposed scalp.
We are so fortunate that we live in a time when sunscreen is available. Let's take advantage of this great invention and protect our skin.
Sunday, June 10, 2012
Glutamine for Endurance Athletes
Glutamine is an amino acid that has gained popularity among endurance athletes as an important post-workout nutrient. (Amino acids are the building blocks of protein). Many athletes take supplements or consume sports drinks that contain glutamine in order to improve immune function.
Glutamine is an important fuel for immune cells and is typically decreased in the body after endurance exercise. Immune function is known to be lowered after endurance exercise as well, so the idea that supplementing with glutamine post-workout would improve immune function does make sense. However, evidence shows that even when glutamine supplementation is used, immune function still suffers after endurance exercise. In fact, studies have not been able prove that a low level of glutamine in the body causes a higher rate of infections. So, even though there is a reduction in glutamine, and it is used by immune cells for energy, it doesn't appear to be the magic bullet for avoiding infections in the over-trained athletes.
It is interesting to note that immune function does improve in moderately trained individuals, but suffers in sedentary people. Moderation wins again, my friends. (Regardless, I can't tear myself away from marathon training!) Another important point is that glutamine is a non-essential amino acid. That means that your body can manufacture the nutrient all by itself. However, you should definitely increase your calories after a long work-out and include protein. Glutamine is a highly abundant amino acid in many foods including red meat, fish, poultry, legumes, and vegetables. There is no need to buy an expensive supplement or drink that contains this amino acid because we have found that it doesn't show efficacy in improving immune function and you can get it from your regular diet.
Agostini, F. & Biolo, G. Effect of physical activity on glutamine metabolism. Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):58-64.
Calder PC, Yaqoob P. Glutamine and the immune system. Amino Acids. 1999;17(3):227-41.
Gleeson, M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J. Nutr. Oct 2008; 138(10):2045S-2049S.
Parry-Billings M, Budgett R, Koutedakis Y, Blomstrand E, Brooks S, Williams C, Calder PC, Pilling S, Baigrie R, Newsholme EA. Plasma amino acid concentrations in the overtraining syndrome: possible side effects on the immune system. Med Sci Sports Exerc. 1992 Dec;24(12):1353-8.
Walsh NP, Blannin AK, Robson PJ, & Gleeson M. Glutamine, exercise, and immune fuction. Links and possible mechanisms. Sports Med. 1998 Sep;26(3):177-91.
Glutamine is an important fuel for immune cells and is typically decreased in the body after endurance exercise. Immune function is known to be lowered after endurance exercise as well, so the idea that supplementing with glutamine post-workout would improve immune function does make sense. However, evidence shows that even when glutamine supplementation is used, immune function still suffers after endurance exercise. In fact, studies have not been able prove that a low level of glutamine in the body causes a higher rate of infections. So, even though there is a reduction in glutamine, and it is used by immune cells for energy, it doesn't appear to be the magic bullet for avoiding infections in the over-trained athletes.
It is interesting to note that immune function does improve in moderately trained individuals, but suffers in sedentary people. Moderation wins again, my friends. (Regardless, I can't tear myself away from marathon training!) Another important point is that glutamine is a non-essential amino acid. That means that your body can manufacture the nutrient all by itself. However, you should definitely increase your calories after a long work-out and include protein. Glutamine is a highly abundant amino acid in many foods including red meat, fish, poultry, legumes, and vegetables. There is no need to buy an expensive supplement or drink that contains this amino acid because we have found that it doesn't show efficacy in improving immune function and you can get it from your regular diet.
Agostini, F. & Biolo, G. Effect of physical activity on glutamine metabolism. Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):58-64.
Calder PC, Yaqoob P. Glutamine and the immune system. Amino Acids. 1999;17(3):227-41.
Gleeson, M. Dosing and efficacy of glutamine supplementation in human exercise and sport training. J. Nutr. Oct 2008; 138(10):2045S-2049S.
Parry-Billings M, Budgett R, Koutedakis Y, Blomstrand E, Brooks S, Williams C, Calder PC, Pilling S, Baigrie R, Newsholme EA. Plasma amino acid concentrations in the overtraining syndrome: possible side effects on the immune system. Med Sci Sports Exerc. 1992 Dec;24(12):1353-8.
Walsh NP, Blannin AK, Robson PJ, & Gleeson M. Glutamine, exercise, and immune fuction. Links and possible mechanisms. Sports Med. 1998 Sep;26(3):177-91.
Tuesday, June 5, 2012
Fiber Update
Someone recently requested information on the importance of fiber. I did briefly address this in a previous blog; however, I'll do a little update on that today.
Currently, the recommendations are 38 grams of fiber for most adult males and 25 grams of fiber for most adult females. Check this out for a more detailed breakdown. I have found with clients, it is quite difficult for men to reach that lofty goal of 38 grams daily. I recommend that you just try, try, and try some more! Even if you don't reach 38 grams, you will most likely do much better than the average American.
Be sure to obtain most of your fiber from natural sources, such as whole grains, fruits, vegetables, legumes, nuts, and oats. Research has shown than many of the products on the market that contain man-made fibers do nothing but give people gas. Unfortunately it is difficult to be sure which foods contain natural fibers and which ones contain man-made fibers. That is why I encourage you to choose mostly unprocessed foods that are naturally high in fiber.
Here are benefits of a high fiber diet:
1. Possible decrease in colon cancer risk. There are mixed results in studies that examine this.
2. Better weight control or weight loss. Fiber increases the feeling of fullness possibly decreasing total caloric intake. Also, foods that are high in fiber, such as fruits and vegetables, have less calories and more "bulk".
3. Fiber reduces constipation.
4. Improves blood cholesterol levels.
5. Helps regulate blood sugar in diabetics.
Read this for more information!
Currently, the recommendations are 38 grams of fiber for most adult males and 25 grams of fiber for most adult females. Check this out for a more detailed breakdown. I have found with clients, it is quite difficult for men to reach that lofty goal of 38 grams daily. I recommend that you just try, try, and try some more! Even if you don't reach 38 grams, you will most likely do much better than the average American.
Be sure to obtain most of your fiber from natural sources, such as whole grains, fruits, vegetables, legumes, nuts, and oats. Research has shown than many of the products on the market that contain man-made fibers do nothing but give people gas. Unfortunately it is difficult to be sure which foods contain natural fibers and which ones contain man-made fibers. That is why I encourage you to choose mostly unprocessed foods that are naturally high in fiber.
Here are benefits of a high fiber diet:
1. Possible decrease in colon cancer risk. There are mixed results in studies that examine this.
2. Better weight control or weight loss. Fiber increases the feeling of fullness possibly decreasing total caloric intake. Also, foods that are high in fiber, such as fruits and vegetables, have less calories and more "bulk".
3. Fiber reduces constipation.
4. Improves blood cholesterol levels.
5. Helps regulate blood sugar in diabetics.
Read this for more information!
Tuesday, May 29, 2012
Avoid the Fat Trap
A friend of mine asked me what I thought of an article by the Poliquin Editorial Staff. Anyone who knows me well knows that I don't usually give brief answers. :) I thought this article brought up some great talking points, so I am answering her in a blog post!
Great points:
* While exercise will still be beneficial in many ways, it is true that you can't negate a poor diet with exercise. If you eat more calories than you burn, you will gain weight.
* There is research that supports the idea that weight training helps with insulin sensitivity. This is a great point and helps to prevent/prolong the onset of diabetes while also helping diabetics to manage their blood sugar.
* I completely agree with not getting so caught up in the game of counting calories to lose weight. Intuitive eating (watch for a blog post on this in the future) produces a better outcome than the calorie game. We should focus more of our efforts on choosing nutrient dense foods that are high in fiber, low in saturated and trans fat, and low in sugar; and stopping eating when we are satisfied.
* All fats are not evil. Well said! Fats are important in our diet, but just like anything else, too much will kill you!
* I love the point about eliminating juice and soda! Soda is just a bunch of empty calories and juice isn't a whole lot better.
* I also love the point about avoiding all trans/partially hydrogenated oils. This is very difficult, but less is better than more when we're dealing with these fats.
* It is true that when your body is releasing a lot of insulin, it does increase the amount of fat that you store. That is an important thing to remember when you have an impaired insulin response. For normal, healthy people who have a good insulin response, your body should be able to deal with sugar pretty efficiently. For people who have an impaired insulin response, your body may need to release more and more insulin to deal with a glucose (sugar) load. This does not mean you need to cut out carbohydrates. It means that you need to eat a normal amount of carbohydrate at meals. I say this because people think that diabetics have to cut down on carbohydrates. They really just need to get back to eating a "normal" amount, which is how everyone should eat. A range, depending on your body size, activity, and sex, of about 45-60 grams per meal would be "normal". Also, choosing foods that are high in fiber and eating some fat and protein along with it helps your body to manage the glucose (sugar) load.
Points that are a little misguided:
* Americans are overweight because of the 2800 to 3000 calories eaten each day, not because they eat too many carbohydrates specifically. Everyone is always trying to blame obesity on a particular factor that they believe is evil. Although there are empty calories and calories that have a higher nutrition density, a calorie is a calorie. By this, I mean that if you eat too many calories, no matter where they come from, you will gain weight. If you eat fewer calories than you burn, you will lose weight.
* As the author said, aerobic exercise doesn't really build muscle. However, it is key to burning fat and it will create a greater calorie deficit than weight training. Weight training should be a part of an exercise regemin for numerous reasons; and it does build muscle. However, your greatest calorie burns will come from aerobic exercise.
* The author brought up the thermic effect of food, the amount of energy/calories that it takes your body to actually digest food. Just because it may take a few more calories to digest protein than carbohydrate doesn't mean it will make any significant difference. We are talking about just a few calories here. It takes 3500 calories to equal one pound of fat.
* The journal article that the author sited was used to support the point that a low-carb diet is best. What the author failed to mention was that a third diet was also used as a part of this study. The third diet was a mediterranean diet and it consisted of a healthy percentage of fat in the diet (35%). The article did not mention the percentages of protein and carbohydrate. However, considering that the diet was also high in fiber, I will assume that a fair amount of calories came from carbohydrates. All three groups lost weight, but the low-carb and mediterranean groups lost the most. All three groups had a significant decrease in waist circumference and blood pressure; however, there was no significant difference between the three groups. The low-carb group showed the highest level of ketones in the urine. From this bit of information, my thoughts are:
-Because the mediterranean group and low-carb group were similar in their weight-loss, it is difficult to conclude that reducing carbohydrates is better.
-Because the low-carb group had more ketones in the urine, I would venture to say that this diet is not the safest.
-This study only lasted two years, so remember that it does not give us any information on differences of chronic disease.
-Only 272 people completed this study.
* The author's suggestion to eliminate sugar is...well...silly. He encourages fruits and fruits have natural sugar. Anyone who says they have eliminated sugar or tells you to eliminate sugar is highly misguided. It is not unhealthy to have some natural sugar in your diet. It is also very contradictory to say that fruit is good but sugar is not. Just like anything else, too much sugar will kill you, but a little won't hurt you.
* Please do not eat 50% of your diet as fat. If you do that, likely 40% will be from protein, and only 10% from carbohydrate. How will you get all of your fiber? And this brings up a totally different set points that would make this blog post entirely too long.
Shai, I., Schwarzfuchs. D., et al. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The New England Journal of Medicine. 2008. 359(3), 229-241.
Great points:
* While exercise will still be beneficial in many ways, it is true that you can't negate a poor diet with exercise. If you eat more calories than you burn, you will gain weight.
* There is research that supports the idea that weight training helps with insulin sensitivity. This is a great point and helps to prevent/prolong the onset of diabetes while also helping diabetics to manage their blood sugar.
* I completely agree with not getting so caught up in the game of counting calories to lose weight. Intuitive eating (watch for a blog post on this in the future) produces a better outcome than the calorie game. We should focus more of our efforts on choosing nutrient dense foods that are high in fiber, low in saturated and trans fat, and low in sugar; and stopping eating when we are satisfied.
* All fats are not evil. Well said! Fats are important in our diet, but just like anything else, too much will kill you!
* I love the point about eliminating juice and soda! Soda is just a bunch of empty calories and juice isn't a whole lot better.
* I also love the point about avoiding all trans/partially hydrogenated oils. This is very difficult, but less is better than more when we're dealing with these fats.
* It is true that when your body is releasing a lot of insulin, it does increase the amount of fat that you store. That is an important thing to remember when you have an impaired insulin response. For normal, healthy people who have a good insulin response, your body should be able to deal with sugar pretty efficiently. For people who have an impaired insulin response, your body may need to release more and more insulin to deal with a glucose (sugar) load. This does not mean you need to cut out carbohydrates. It means that you need to eat a normal amount of carbohydrate at meals. I say this because people think that diabetics have to cut down on carbohydrates. They really just need to get back to eating a "normal" amount, which is how everyone should eat. A range, depending on your body size, activity, and sex, of about 45-60 grams per meal would be "normal". Also, choosing foods that are high in fiber and eating some fat and protein along with it helps your body to manage the glucose (sugar) load.
Points that are a little misguided:
* Americans are overweight because of the 2800 to 3000 calories eaten each day, not because they eat too many carbohydrates specifically. Everyone is always trying to blame obesity on a particular factor that they believe is evil. Although there are empty calories and calories that have a higher nutrition density, a calorie is a calorie. By this, I mean that if you eat too many calories, no matter where they come from, you will gain weight. If you eat fewer calories than you burn, you will lose weight.
* As the author said, aerobic exercise doesn't really build muscle. However, it is key to burning fat and it will create a greater calorie deficit than weight training. Weight training should be a part of an exercise regemin for numerous reasons; and it does build muscle. However, your greatest calorie burns will come from aerobic exercise.
* The author brought up the thermic effect of food, the amount of energy/calories that it takes your body to actually digest food. Just because it may take a few more calories to digest protein than carbohydrate doesn't mean it will make any significant difference. We are talking about just a few calories here. It takes 3500 calories to equal one pound of fat.
* The journal article that the author sited was used to support the point that a low-carb diet is best. What the author failed to mention was that a third diet was also used as a part of this study. The third diet was a mediterranean diet and it consisted of a healthy percentage of fat in the diet (35%). The article did not mention the percentages of protein and carbohydrate. However, considering that the diet was also high in fiber, I will assume that a fair amount of calories came from carbohydrates. All three groups lost weight, but the low-carb and mediterranean groups lost the most. All three groups had a significant decrease in waist circumference and blood pressure; however, there was no significant difference between the three groups. The low-carb group showed the highest level of ketones in the urine. From this bit of information, my thoughts are:
-Because the mediterranean group and low-carb group were similar in their weight-loss, it is difficult to conclude that reducing carbohydrates is better.
-Because the low-carb group had more ketones in the urine, I would venture to say that this diet is not the safest.
-This study only lasted two years, so remember that it does not give us any information on differences of chronic disease.
-Only 272 people completed this study.
* The author's suggestion to eliminate sugar is...well...silly. He encourages fruits and fruits have natural sugar. Anyone who says they have eliminated sugar or tells you to eliminate sugar is highly misguided. It is not unhealthy to have some natural sugar in your diet. It is also very contradictory to say that fruit is good but sugar is not. Just like anything else, too much sugar will kill you, but a little won't hurt you.
* Please do not eat 50% of your diet as fat. If you do that, likely 40% will be from protein, and only 10% from carbohydrate. How will you get all of your fiber? And this brings up a totally different set points that would make this blog post entirely too long.
Shai, I., Schwarzfuchs. D., et al. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The New England Journal of Medicine. 2008. 359(3), 229-241.
Monday, May 21, 2012
The Little Things Count
Many times I hear people say they want to lose weight, get healthy, lower their cholesterol, and fit into their clothes. For some reason, it seems like people often forget that each and every decision they make about food and activity contributes to their success or failure. When we're baking in the kitchen, those licks of the spoon and cookie crumbs don't count. We keep making excuses instead of following through on that daily exercise. We focus on the prize, but fail to make the little decisions that will make the prize a reality.
Recently I was inspired by someone who really put it beautifully. He was so caught up in the end result he was looking for that he realized he wasn't focusing on how to get there. When faced with candy or fruit, he thought to himself about how it was his decision right then and there that helped him to get a little bit closer to his goal. He explained that he realized that each and every choice that he makes impacts his success.
I'm sure to many people think this seems like common sense, and it is! Even though it is common sense, many people continue to rationalize little decisions that pile up and make a huge impact on their success or failure. Consider stepping away from the lofty goal and taking a closer look at the present moment. What can you do now to start moving in the right direction. Think about how will you make good decisions tomorrow rather than how you will fit into your favorite pants next year.
Recently I was inspired by someone who really put it beautifully. He was so caught up in the end result he was looking for that he realized he wasn't focusing on how to get there. When faced with candy or fruit, he thought to himself about how it was his decision right then and there that helped him to get a little bit closer to his goal. He explained that he realized that each and every choice that he makes impacts his success.
I'm sure to many people think this seems like common sense, and it is! Even though it is common sense, many people continue to rationalize little decisions that pile up and make a huge impact on their success or failure. Consider stepping away from the lofty goal and taking a closer look at the present moment. What can you do now to start moving in the right direction. Think about how will you make good decisions tomorrow rather than how you will fit into your favorite pants next year.
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