What’s Really In Your Easter Basket?

Happy Spring! Easter is right around the corner and for many of us that
means candy and lots of it. The bunny is known for bringing candy that is
festive, fun, colorful, and sometimes downright irresistible! One of the main
issues with Easter candy is the amount of sugar used in them. Another problem
is the amount of calories that can be found in just one piece of those candies.
Here are a few examples:
*Keep in mind that the daily allowance of sugar intake for men is 37
grams and for women 25 grams*
  • Peeps: 130 calories for 4 Peeps and 34 g
    of sugar
  • Cadbury Crème Egg: 150 calories and 20 g
    of sugar
  • Reese’s Peanut Butter Egg: 180 calories
    and 16 g of sugar
  • Jelly beans: 35 for 140 calories and 32
    grams of sugar

All these servings may cost you calories that you don’t want or need.
If you do want to indulge in some Easter candy make sure it is in moderation.
That means you probably don’t want to eat a whole pack of 24 peeps as tempting
as it sounds! Another idea is to change up what you are eating for Easter
snacks and fill Easter baskets with some healthier options available. Here are
some ideas:
  • Bunny Graham crackers
  • Chocolate covered fruit
  • Fruit snacks (organic) : Opt for the
    ones with less sugar and no food coloring or artificial preservatives
  • Yogurt covered raisins or cranberries
  • Dark chocolate (in moderation of course)
  • Trail mix
  • Homemade goodies: These are great
    because you can choose the ingredients that are going inside your baked goods.
    Try making some oatmeal cookies or even healthy rice krispy treats shaped as
    bunnies. You can easily swap out certain ingredients when baking to make your
    Easter treats healthier.

Just keep in mind if you are eating any sweets then it should be in moderation. Don’t overindulge just because it’s a
holiday! Enjoy and Happy Easter!

Blog
post by Krista Post.

Fresh, Frozen, or Canned: What is best for your Fruits and Vegetables?

Fruits and vegetables are good for you no matter what. This is
something that we have known for quite a while. What is the actual difference
between fresh, frozen, and canned fruits and veggies? Is there a difference? 

Of
course fresh fruits and veggies are going to be the best for you but we all
know that they can be more expensive and they don’t last as long as canned or
frozen items.
Here are some tips to help you get the most out of what you buy no
matter what form it comes in.
Canned fruits/veggies:

    Cut out the salt – look for cans that are
labeled “low salt”. Salt is added to these types of foods to try to preserve
the item. Many times companies will reduce the salt in the can which makes it a
much healthier choice.
    Avoid added sugars – many cups of fruit or
veggies will come in little cans that will say “with fresh fruit juice” or
“with added syrup”. Try to stay clear of the syrup since it has more sugar. The
fresh fruit juice would be the way to go. Also look for “no sugar added” or
“unsweetened” cans. The less sugar the better!
    Nutritional value of canned fruits and veggies
tends to stay fresh up until you open the can. Make sure
you eat your canned fruits or veggies right after you open it to get the
maximum nutrition value and taste.
    If you have dented or bulging cans throw them
out or return them if they were just purchased. This could decrease the
nutritional value and quality of the food.
Frozen fruits/veggies:

    Check the label to make sure there is no added
sugar in the packaging. Also make sure you opt for the “sugar free” or “no
sugar added” packages.
    Frozen fruits and veggies should be eating
within 8 months of purchase.
    Try to avoid the veggies and fruits that have
the added dressing or sauces in them.
Bottom line: Fresh is always better but any fruits and vegetables is
better than none!

Blog
post by Krista Post.

How to Fuel Up for your 5k Race

Tis the season! With spring around the corner and nice weather ahead,
some of us are looking forward to signing up for a 5k or another type of
fun run. Nutrition is especially important when you are looking to run a long
distance. You want to make sure your body is well balanced and replenished
before, during, and after the run.

Here are a few tips to help you keep your
energy going this running season:

  1. Keep hydrated to replace sweat losses.
    Dehydration can cause fatigue and impair your performance. Make sure you drink
    water before, during, and after your run.
  2. Start with a full tank: Plan your meal
    for the night before as well as the morning. The meals before your race are the
    most important because this is where most of your fuel is going to be coming
    from.
  3. Make sure you include plenty of protein
    and healthy carbs into your pre run meals or snacks. Protein helps rebuild and
    repair your muscles. Carbs help provide you with the fuel you need to last
    prior and post run.
  4. Do not run on an empty stomach.
  5. If you are planning on eating during
    your run or race, choose foods that are easily digestible such as a banana or a
    granola bar.
  6. Don’t try any new foods on race day. You
    never know how your body will handle it especially when you may be running long
    distance.
  7. Fuel after your workout – Drink plenty
    of water. You also may want to consider getting a sports drink to replace the
    vital electrolytes you just lost. If you can, make sure you have a meal shortly
    after that includes plenty of protein to rebuild those
    muscles.

Not everyone is built the same so
every nutrition goal is individualized. If you need help
with your fitness or nutrition goals, schedule an appointment with a trainer or nutrition consultant.

Blog
post by Krista Post.

Avoiding Fad Diets

A fad diet is weight loss plan that tends to promise fast results in a
short period of time. Many people will turn to a fad diet in hopes of getting
the quick results that they are promised. Unfortunately there is no food or
pill that will magically make us burn fat. It would be nice though! Many of the
claims, testimonials, and images on a fad diet product or menu may be deceiving
to the consumer and sometimes can confuse them even more. 

Here are a few tips
to help you steer clear of any diet plans or products that may be considered a
fad diet.
Avoid
claims for a rapid weight loss
: The average healthy weight loss per week
should be about 1-2 pounds. Slow and steady weight loss is more likely to last
then rapid weight loss would. If you lose weight quickly you will most likely
lose muscle, bone and water. You will also be more likely to put the weight you
lost back on after the diet is finished.
Avoid
diets that focus on certain foods or food combinations:
For example the
cookie diet or the cabbage diet. Focusing on one type of food is not a healthy
way to lose weight. You want to make sure you are getting a mixture of all the
food groups and not avoiding any.  It can
be dangerous to eliminate a certain food group such as carbs. It also gets
boring to eat the same food over and over again!
Avoid
rigid/ complicated menus:
Life can be complicated at times so why should
your food have to be too. We have too many other things going on in our life
then to sit down and strategically plan certain foods to eat at certain times.
Think to yourself “could I eat this way for the rest of my life”. If the answer
is no, then that diet is not for you.
Avoid
diets that say you don’t need to exercise:
Nutrition and exercise go hand
in hand. If you are looking to lose weight then you need a healthy combination
of both nutrition and fitness. It also is essential that you get exercise in
for good health. Aim for 30 to 60 minutes of physical activity on most days of
the week.

Keep in mind these simple steps when
identifying whether or not a diet is considered a fad diet. Just remember that
quick and easy is not always the solution.

Blog post by Krista Post

Nutrition Labels 101

March is National Nutrition Month. What
better way to celebrate it then by learning about how to read a food label.
Have you ever wondered what the term “low fat” or “calorie free” actually
means? The Food and Drug Administration (FDA) administers strict guidelines on
how foods must be labelled. The food label may seem complicated when looking at
it but once you understand what you are looking for and what you are reading,
you will be on a track to picking out healthier foods.
Here are a few label terms that are
important to know:
Low
calorie
: 40 calories or less per
serving size
Low
cholesterol
: 20 mg or less and 2
grams or less of saturated fat per serving size
Reduced: At least 20% or less of the specific nutrient or
calories than the usual product would have
Calorie
free
: Less than 5 calories per
serving
Fat
free or sugar free
: Less than a ½
gram of fat or sugar per serving
Low
sodium
: 140 mg or less of sodium per
serving
High
in
: Provides 20% or more of the daily
value in a specific nutrient per serving


On the actually nutrition label, you
will see that on the top it says serving size. The serving size is the amount of food that the nutrition label is
based on. For example if a cup of soup says a serving size is half a cup then
the nutrients listed are based on half a cup. Underneath the serving size, it
will list servings per container.
This is how many servings are actually in a container. If you eat the whole
container of the food product then you want to multiply all the
nutrients/calories by the servings per container number to get the total
intake.
Underneath the serving size and servings
per container, the label will list the amount of calories that the serving
contains as well as the fat, cholesterol, vitamins, and minerals. It will give
you the amount as well as a percentage.
The percent daily value or the %DV is
the percentage of your total daily nutrient requirement that the particular
nutrient gives you. For example if the %DV for sodium is 35% then you are
consuming about 35% of your daily intake of sodium in that one food item.
Last but not least, make sure you take a
look at the ingredient list on the bottom of the label. It is listed in order
of abundance from greatest to least. If sugar is the first ingredient listed,
then it is the most abundant ingredient in the food item.
With these tips, you should be on the
right path to being able to read these labels with ease. Remember practice
makes perfect!

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Blog post by Krista Post.

Laying Off the Salt

With the cold weather still lingering
around us, nothing sounds better than making a nice cup of hot soup for lunch
or dinner to warm you up. Not to mention that the food companies make it very
convenient for you to heat up a quick cup of soup in the microwave or stove. 

Have you ever had a minute to take a look and see what is in your soup? Most
cans of soups tend to be jam packed with a mineral called sodium. Sodium (also
known as salt) is an essential mineral for our bodies but if we consume too
much of it then it can lead to high blood pressure, stroke, kidney disease, or
heart disease.
Many foods that we eat contain sodium
because it is naturally present. Other foods such as processed foods have added
salt in them to preserve the food item. An example of this would be canned soup
or frozen dinners you find the freezer aisle at the grocery stores. Sodium is
needed in our body to help maintain the balance of body fluids and help nerves
and muscles work properly. We do need to get our sodium intake but in
moderation. Aim for no more than 2,300 mg of sodium per day. Some people may
even need to consume less than that. If you are middle aged or older or have
high blood pressure then you should aim to get at the most 1,500 mg of sodium
per day. 

Here are a few tips to help you lower your sodium.
         
Buy fresh,
frozen, or no salt added canned vegetables
         
Choose foods
labeled low sodium, no salt added, or sodium free
         
Do not add salt
to the water when cooking beans, rice, pasta, or vegetables
         
Cut back on meats
high in sodium such as ham, hot dogs, and sausage
         
Cut back on
consuming canned soups unless they are listed as low sodium
         
Fill your salt
shaker with a mix of herbs and spices to use instead of salt to help give your
food some flavor
Remember that we still do need to
consume sodium so don’t cut it off your menu completely. It is all about the
moderation!

Blog post by Krista Post.

Top Foods for a Healthy Heart

Heart disease is the number one killer
in the US
but is very preventable through different life style changes such as nutrition.
A healthy diet is one of the best precautions you can take to help prevent
heart disease. 

In honor of American Heart Month in February, here are a few
foods that are sure to keep you heart healthy:

Salmon

Eating
this type of fish can provide you with plenty of omega-3 fatty acids. Omega-3s
are known to lower blood pressure, reduce blood clotting,
decrease stroke and heart failure risk, reduce irregular heartbeats, and reduce
inflammation. No wonder salmon is so heart healthy! Try to eat about 8 ounces
of salmon per week. If salmon isn’t your thing then try a different type of
fish to get the omega-3 fatty acids that you need.

Oatmeal

Oatmeal
is packed with fiber that helps regulate blood sugar levels and get excess
cholesterol out of the body. To achieve this benefit, try to eat about 3 grams
of soluble fiber per day. This would be about a cup and half of oatmeal in the
morning.

Walnuts

Walnuts
are full of omega-3s, fiber, Vitamin E, and folate all of which promote a
healthy heart. Not only that but they are rich in polyunsaturated fats. These
kinds of fat have been shown to lower blood cholesterol levels. Be careful
though cause nuts are high in calories. Serving size for walnuts is about 15
walnut halves.

Spinach

Spinach
is rich in potassium which can lower blood pressure levels. It is also low in
calories and a great source of fiber.

Blueberries

Blueberries
are one of those super fruits! They are filled with antioxidants that are
beneficial to lowering blood pressure.
These are just some of the
foods that can help you maintain a healthy heart. Keep in mind that physical
activity works hand in hand with a healthy diet to prevent heart disease.
 

Blog post by Krista Post.

Eating Right on a Budget

Eating healthy is something that many of us try to do but sometimes we
lack the resources we need to do so. Healthy food can be expensive compared to
more convenient foods that are available. Saving money at the supermarket does
not mean giving up all nutritious foods. Here are some tips to help you shop
for healthy foods on a budget.

Make
a list and stick to it.

When you go to the grocery store, make sure you
make a list of all the foods you need. This will help you stay on track and
stick to your budget. If we don’t have a list we often end up wandering and
getting food that we don’t need.

Have
a snack before you hit the food store.

Going to the food store on an empty
stomach is always a bad idea! It makes everything in the store seem appetizing
and will potentially lead to you buying more food that you do not need.

Look
around the perimeter of the food store.

This is where you will find most of
the fresh food that needs to be refrigerated such as fruits, vegetables, and
meats.

Coupon.

You can find coupons almost anywhere now a days even on grocery store websites.
Go online or check your local newspaper for coupons that you could use at the
store. Also try to remember to only coupon for items that you usually buy or
may need.

Check
local grocery store ads.

This is a great place to find deals on food. Stop
and Shop and Shaw’s supermarkets even have coupons listed right on the front of
their ads. You will often find that there are some great deals on fruits and
veggies throughout the week.

Visit
your local farmers market.

Check out farmers markets nearby to get the best
deals on fresh foods. Farmfresh.org provides a list of local farmers markets
depending on your location. (Bonus: You will also be supporting local farmers
and businesses!)

But
generic store brands.

Store brands are just the same as other brands.
Sometimes they can be better.

Check
high and low.

The least expensive foods are most often on the bottom and
top selves. Make sure you are looking at all selves to get the best price.

Try
buying high nutritious and low cost foods.

Beans, eggs, peanut
butter, oats, brown rice, frozen fruits/ vegetables, lentils, and sweet
potatoes.

Follow
your favorite brands on Twitter and Facebook.

Often these brands will post
deals, coupons, or free samples for you to try out.
Just remember to go to the food store prepared and write out what you
want to buy so you do not end up overspending on food that you do not need.

Blog
post by Krista Post.

Power Up With Breakfast

As we all know, breakfast is one of the
most important meals of the day. Not only does it provide us with the fuel and
energy we need, but it also a known fact that those who eat breakfast every day
have healthier weights and cholesterol levels. Making time to eat breakfast is
one of the best nutrition goals we can set for our day especially if you are
someone who doesn’t typical eat breakfast due to a busy schedule.

For most people, the biggest obstacle with eating breakfast is finding the time to make it in
the morning.  
Here are a couple tips to help you avoid
that morning rush:
  • Set up
    the night before – If you plan to have cereal or yogurt then put the bowl and
    spoon out. If you are planning to make a smoothie then get the blender set up
    and cut up any fruits you may want to put in it.
  • Keep it
    simple – If time is a constraint, keep your breakfast simple by just having a
    bowl of whole grain cereal or a cup of yogurt with granola or fruit on the top.
    You do not have to make a gourmet breakfast to fill you up!
  • Take a
    breakfast to go – If you don’t have the time to eat while you home, grab a
    yogurt and some fruit and take it with you to work or school.

What should you include in your
breakfast?
For the most part, you want to make sure
you are getting carbs and proteins in this meal.
  • Carbs
    will energize your body and brain for the busy day you may have ahead of you.
    Carbs can be found in whole grain cereals or even in bread such wheat toast.
  • Protein
    tends to be left out when most people put together their breakfast menu.
    Protein is going to keep you fueled up until your lunch time. You can get
    protein from a slice of low fat cheese, a slice of low sodium deli meat, a cup
    of yogurt, an egg, or even by adding a tablespoon peanut butter to your meal.
  • Lastly,
    don’t forget the fruit! Try to eat a cup of fruit with your breakfast every
    day. It is a great way to get your vitamins in.

Make sure you eat your breakfast in the
AM and you will be on your way to a healthy and energized day!
Blog Post
by Krista Post.

Beating Back the Risk of Diabetes

From
an article in the NY Times
Nearly 29.1 million Americans have
diabetes. This year alone, almost 2 million American adults and more than 5,000
children and adolescents will learn they also have type 2 diabetes. This
largely preventable disease claims nearly 200,000 lives a year. The fatality
rate among affected adults is 50% higher than among similar people without
diabetes.
Recent studies have linked diabetes to
an increased risk in other diseases such as Alzheimer’s and have also shown an
increased risk of dementia. The same is true for those who do not yet have
diabetes but have above average blood glucose levels.
Excess weight, the primary risk factor,
can run in families. There are ways to combat this disease with proper
nutrition, weight loss and activity. Though the numbers are daunting and it can
be difficult to lose weight, it is not impossible. It is however, easier and more effective to avoid the risks of getting
type 2 diabetes in the first place. 
Here are some tips on diet and exercise
to keep you healthy, active and living a longer more productive life:
  • Avoid drastic measures. Making gradual changes to
    your diet in what and how you eat allows your body time to adjust. One
    study showed that people with pre-diabetes who had moderate weight loss
    (avg, of 12 lbs), reduced their odds of progressing to diabetes by nearly
    50 percent.
  • Concentrate on food choices and gradually reduce
    portion sizes. You don’t have to count calories but it can be helpful to
    keep a food journal for each day.
  • Carbohydrates- breads, grains, cereals, sugary
    drinks, and sweets. Carbs are metabolized to glucose, which raises the
    body’s demand for insulin. Try consuming less of them in general and
    choose whole grain when possible.
  • Fruit juice vs. Soda- Fruit juice is not
    necessarily safer than soda. All drinks with fructose (table sugar, high
    fructose corn syrup, honey or agave) may increase body weight, insulin
    resistance and belly fat.
  • More Coffee- two or three cups of coffee a day
    have been consistently linked to a lower risk of Type 2 diabetes. Take
    your coffee black or artificially sweetened. Be cautious with specialty
    coffee drinks- they can be loaded with sugar and calories.

Blog post by Farran Jalbert.

Race Week Taper Mode

Whether you’re running the beautiful and
prestigious 7-mile Falmouth Road Race course in Falmouth, Massachusetts next
Sunday or preparing for your goal race of the year, race week is a very
important week.

Let me start out by saying – nothing you
do in the week (actually two weeks) before the race will benefit you in terms
of aerobic fitness levels, speed, or strength. 
Your last long run should be 2 weeks out.  One of the hardest things about taper can
be learning to trust your training.  However, cramming in an extra long run or logging
mega miles will only lead to tired and heavy legs or even worse… over training
and injuries!  You have done all the hard
work (hopefully!), now is the time to let your body rest up and prepare for the
big day.
I am a big believer in training
plans.  There are a million to choose
from but the right training plan, if followed, can set you up for a great
race.  Sure there are things that we
cannot control—like the weather—but doing all the little things that we CAN
control make all the difference in the world.
If the race is on Sunday, run like your normally would Monday-Thursday with a day or two off. 
Nothing crazy fast or out of the ordinary.  Try 4-6 strides at the end of your run to
work on turnover.  Take Friday completely
off as a rest day and use Saturday as a “shake out run” or an easy, easy 20-30 minutes
max before you tear it up on Sunday.
If the race is early, practice running
early.  Set your alarm to get out the
door before work.  Your body’s energy
levels fluctuate throughout the day depending on your sleep, stress, and
nutrition.  If you always run in the
morning and you’ve signed up for a night race, make sure to get in a few night
runs to see how your body reacts and give it time to adjust.
Eat smart and stick to your regular
diet.  Don’t try anything new—especially
race morning and the night before the race. 
Avoid spicy foods, seafood or anything with heavy cream that may upset your
stomach.  During your training, you
should have been practicing race nutrition. 
The week of the race isn’t the time to experiment with new gels or different
pre-run meals.  If you’re running a
destination race, call the hotel ahead of time to see what they offer for
breakfast.  If not, bring your own meals
or stop by the local grocery store when you get to your destination.
Get some sleep!!  And I’m not just talking about the night
before.  Try to get to bed a little
earlier every night the week of the race. 
Your body will thank you.
Drive the course.  Some runners like to drive the course
beforehand, others do not.  Knowing the
route can be beneficial if you are in new running territory and are nervous
about the event.  You can scope out the finish line and all
the hills to mentally prepare yourself for what’s to come.
Develop your race day strategy.  Have a plan for how you will tackle the
run.  Do you have a goal time in
mind?  Do you usually go out too
fast?  Are you too conservative so you
always feel like you could have done better? 
Almost as important as having a strategy is being able to adapt.  What if something goes wrong?  How will you recoup and finish the race?  Maybe you’re having a bad day but never give
up.  Take a look around at all the
runners, volunteers, and race supporters. 
Everyone out there on the course has their own story to tell about their
training and struggles.  Appreciate the
run and learn from your experiences. 
There is always another race to redeem yourself.
Lay everything out the night
before.  Pick out (and try on) your race
day outfit.  Even better–wear your race
day outfit for a run.  Don’t wear new
sneakers the day of the race.  Make a
checklist of everything you will need: bib number, pins, socks, sneakers, watch,
Gu, Body Glide, etc.  Plan your
breakfast.  Set your alarm early enough
that you aren’t rushed.  Expect traffic.  Add in extra time because you know you will
want to wait in a porta potty line and a dynamic warm up before the start.
Try all these race week taper tips and
you’ll be arriving at the start line with fresh legs ready to rock a personal best!  Good luck!
Blog post by Jen Skiba.

Easter Candy Reality

Did you know that Easter
is one of biggest candy consuming holidays in the U.S. coming in second only to
Halloween?  Every year American’s spend
over $2 billion on Easter candy!  About
70 percent of all Easter candy sold is chocolate. 
Before you head to the
candy aisle at your local grocery store, let’s take a look at some Easter candy
favorites and we’ll let you decide if all those calories and sugar is worth it.
Marshmallow Peeps

Serving Size 5 chicks
Calories 140, Total Fat 0g, Sat Fat 0g, Sodium 15g, Total Carb 36g, Sugars 34g
No Easter basket is complete
without Marshmallow Peeps!  You may be
thinking – wow, no fat! And each Peep is only 28 calories? – but have you
noticed how much sugar makes up this marshmallow goodness?  The are 36g carbohydrates (0g fiber), which
is about 12% your recommended daily value. 
To burn off one serving of Marshallow Peeps, you would have to perform Circuit
Training for approximately 16 minutes*.  If
you’re like me and can’t pass them up, buy the single serving pack to avoid overindulging!
Reece’s Peanut Butter
Egg

Serving Size 1 egg
Calories 190, Total Fat 10g, Sat Fat 3g, Sodium 135mg, Total Carb 18g, Sugars
16g
Each individually wrapped
egg is 190 calories and contains a lot of fat, sodium, carbohydrates, and sugars.  They are highly processed and you would have
to walk or run about 2 miles* to burn off each one of these delicious eggs.




Reece’s Pieces Peanut
Butter Eggs
Serving Size 12 eggs
Calories 190, Total Fat 9g, Sat Fat 8g, Sodium 45mg, Total Carb 24g, Sugars 21g
Check out the amount of
saturated fat!  Saturated fats are fatty
acids with a single bond between the carbon atoms.  They increase LDL cholesterol (the bad kind)
and consuming too much can increase the risk of heart disease and stroke.  The American Heart Association recommends
limiting the amount of saturated fat to less than 7% of daily calorie totals
(or approximately 140 calories in a 2,000 calorie/day diet).  Burn off these calories by jumping rope for
about 16 minutes* or spend 19 minutes* stair climbing.
Cadbury Mini Eggs
Serving Size 12 eggs
Calories 190, Total Fat 8g, Sat Fat 5g, Sodium 30mg, Total Carb 28g, Sugars 27g
Cadbury Eggs are a very
popular Easter candy but they boast a high calorie count, high fat content,
high in carbohydrates (only 1g fiber), and contain a lot of sugar.  If you eat Cadbury Mini Eggs, you should
spend about 25 minutes* on the Rowing Machine or 28 minutes* on the Elliptical.


Starburst Jelly Beans

Serving Size 1.5oz (about
1/4 cup)
Calories 150, Total Fat 0g, Sat Fat 0g, Sodium 20mg, Total Carb 37g,
Sugars 29g
How can anyone resist Jelly Beans on Easter Sunday?  The positive is there is no
fat in the Starburst version.  The
negative is the high carbohydrate and sugar content.  To burn 150 calories, try aqua jogging for
about 13 minutes* or hit the driving range for 40 minutes*.  Like all candy, eat in moderation!




Happy Easter!

*All suggestions are based
off an estimate calorie burn for a 140 pound female.  Exercise intensity, body weight, gender, age, and fitness levels can affect on the
actual amount burned.
Blog
post by Jen Skiba.

Nutritional Concerns As We Age

One of the top concerns
for aging Americans is whether they are getting enough of the right nutrients,
not just to maintain health, but in many cases, to mediate the effects of
diseases like diabetes, cardiovascular disease, and osteoporosis.
As we get older, our
metabolism slows down, meaning we don’t need as many calories to fuel our daily
activities, but that doesn’t decrease our needs for nutrients. In fact, as we
age, we may even need more nutrients in order to meet our bodies’ demands. For
instance, our ability to absorb Vitamin B–which our bodies use to help make
red blood cells, increase our cognitive abilities, and to unlock the
energy we take in as food–decreases drastically as we age, often meaning we need
to eat more of it. (Ask your doctor
and/or a registered dietitian before starting to use any supplements.) 
We
also tend to lose our appetites as we age, and our “thirst cue”
diminishes, both of which can leave us undernourished and dehydrated.
This so-called
“anorexia of aging” can actually lead to greater risks of falls as
well (because our bodies are not strong enough), cognitive decline (largely
because of a decrease in B vitamins, both being ingested and absorbed),
anemia, and immune deficiencies, because we are not getting enough of the
nutrients we need. A lack of physical movement, too little fiber, and too
little water intake can lead to gastrointestinal discomfort as well.
On the other end of the
scale is weight gain as we age, a concern for those with osteoarthritis, as
weight gain puts added stress on already inflamed joints. It’s also a concern
for folks with cardiovascular disease or metabolic diseases as it can increase
risks of stroke, heart attack, and Type II Diabetes. Weight gain–as well as
weight loss–can be seen as a psychological coping mechanism for
depression or as a metabolic problem caused by inappropriate nutritional
balance–both good reasons to go see a doctor.
Another major nutritional
concern for us as we age is drug-nutrient and drug-drug interactions, which is
a key reason to meet with a registered dietitian and your primary care
physician. Drugs can interact with nutrients either diminishing the
effectiveness of the drug or blocking the nutrients from being absorbed. 
So what are the best
things for us to do?
Move! Physical exercise is key to moving nutrients
through your body, keeping muscles and bones strong, and even keeping your mind
sharp.
Stay hydrated. Even though we may not feel thirsty, our bodies
still need to frequently be replenished with water. Of the six major 
nutrients, water is the most essential!  Our needs for water depend on our
activity levels, the temperature outside, elevation (higher altitudes need more
water), humidity, health, medications…a whole host of things. A safe bet is
to drink a glass or two of water in the mornings and continue to
“re-fill” throughout the day.
Eat more
nutrient-dense foods.
Think
fruits, vegetables, lean meats, whole grains, and good fats (unsaturated).
Fruits and vegetables are packed with vitamins and minerals including
cancer-fighting antioxidants, that our bodies need to stay healthy. Check out
the ANDI index (Aggregate Nutrient Density Index) to see what vegetables
and fruits rank highest in nutrient density.
Think “Food
First!”
Our bodies use
nutrients from food far better than they do nutrients from supplements. A
healthy, balanced diet will often negate the need for supplements (vitamins,
etc.), barring any health problems or nutrient deficiencies.
Talk to your
doctor.
Ask if there are any
drug interactions you need to be aware of or if there are certain nutritional
needs you need. Every body is unique in its nutritional needs and daily values
are largely based on averages. You may need more or less of a nutrient. Your
doctor or a Registered Dietitian will be able to help you best.

Blog post by Ashley Crosby.

Bone Health: A Review

The trend
in western medicine has been to use supplements to fix nutritional deficiencies. When
it comes to improving bone health, it was claimed that calcium would do the job,
then magnesium, then Vitamin D, and now vitamin K.  Though all of these are
integral to the human body, supplementing them is like giving a car an oil
change when it is out of gas. Fortunately, there is a new holistic trend
focused on blending nutrition and medicine. 
It is becoming more widely accepted that broader lifestyle choices,
including exercise and a balanced diet, provide a healthier framework than
supplementation. Supplements can be beneficial at times, but it is important to
understand when and why they are used.

How is calcium related to bone health?

It is
widely accepted that calcium supplementation is directly responsible
for improved bone health.  However, despite the numerous
research studies showing improvements of bone density with calcium and vitamin
D supplementation, rates of osteoporosis have not improved.  In fact, the United States has the highest
rate of dairy and calcium consumption in the world and yet, according to the
National Osteoporosis Foundation, the United states represents 44 million
people, or nearly 1/4 the cases of osteoporosis in the entire world. 
How can
this be?  The problem we run into is that
one research study shows that calcium improves bone density and the next claims
that calcium causes heart attacks, without improving bone health.  As a general rule, there will always be
”studies” to support any theory.  The truth is that many foods provide
calcium and many interact with calcium. Consuming dairy and calcium supplements
for bone health is not enough. On the other hand, avoiding dairy based on one
research study is not valid either.  Given the complexity of the human
body and food, it is impractical to attempt to improve health through only a
few variables.  Our bodies need innumerable nutrients from a variety of
sources.
The only
real solution to bone health comes from a balanced diet of whole foods.
 If you are still worried about calcium intake, consider the following list of whole foods which provide ample amounts, as well as hundreds, if
not thousands of other micro-nutrients needed by our bodies.
Calcium Per Serving of Various Foods
Produce
Serving Size
Estimated Calcium*
Collard greens, frozen
8 oz
360 mg
Broccoli rabe
8 oz
200 mg
Kale, frozen
8 oz
180 mg
Soy Beans, green, boiled
8 oz
175 mg
Bok Choy, cooked, boiled
8 oz
160 mg
Figs, dried
2 figs
65 mg
Broccoli, fresh, cooked
8 oz
60 mg
Oranges
1 whole
55 mg
Seafood
Serving Size
Estimated Calcium*
Sardines, canned with bones
3 oz
325 mg
Salmon, canned with bones
3 oz
180 mg
Shrimp, canned
3 oz
125 mg
Dairy
Serving Size
Estimated Calcium*
Ricotta, part-skim
4 oz
335 mg
Yogurt, plain, low-fat
6 oz
310 mg
Milk, skim, low-fat, whole
8 oz
300 mg
Yogurt with fruit, low-fat
6 oz
260 mg
Mozzarella, part-skim
1 oz
210 mg
Cheddar
1 oz
205 mg
Yogurt, Greek
6 oz
200 mg
American Cheese
1 oz
195 mg
Feta Cheese
4 oz
140 mg
Cottage Cheese, 2%
4 oz
105 mg
Frozen yogurt, vanilla
8 oz
105 mg
Ice Cream, vanilla
8 oz
85 mg
Parmesan
1 tbsp
55 mg


How does
acidity affect bone health?

Bones are
more than just repositories for calcium.  In fact, calcium exists all
throughout our body as a catalyst/signal for numerous life-dependent chemical
reactions.  Much of this calcium is stored in the bones and kidneys and
without proper nutrition; some of these stores are tapped.  One of the theories explaining the decrease in bone density is that acidic food from high
protein (animal/grain) causes a net acidic load to the body.  Others propose that this is caused by high phosphate
levels.  To balance pH, the body reabsorbs calcium from the
bones and kidneys. Proponents of this theory suggest eating a diet with a net
alkaline load to the body, high in vegetables and low on animal protein.
The theory
has sparked controversy and numerous studies.  The main counter argument
maintains that 
pH is balanced through respiration of CO2 and reabsorption of
calcium from the kidneys.  However, studies have shown that an acidic diet
causes a net calcium loss from the body (through urination).  Whether from
the kidneys or bones, one fact is clear; calcium is leaving the body. With this
in mind, maybe we should focus on retaining calcium more than supplementing
it.   
To limit
the amount of acidic foods in your diet, use the ”Potential Acid Renal Load”
scale, or PRAL. PRAL lists the major foods and their net acidic or
alkaline load to the body.  The following chart shows the PRAL of many
foods.  Interestingly, even those who counter the acid-base theory admit that a high
alkalinity diet will necessarily mean eating more fruits and vegetables, which
will thus improve health.
Major
Food Groups
Avg
PRAL
(per 3.5 oz /100 g)
Fruits
-4.44
Vegetables
-2.78
Beverages
-1.23
Fats and
Oils
0
Milk and
Non-Cheese Dairy
0.95
Bread,
Grains
5.73
Eggs
8.21
Fowl and
Fish
8.45
Meat
8.38
Meat,
Processed
11.42
Cheese,
Soft
4.51
Cheese,
Hard
19.22


Conclusion
Bones are composed of
more than just calcium.  The connective tissue that
stores calcium and other minerals is known as the ”matrix”.  When the
matrix is unhealthy, osteoporosis occurs.  This is shown in the fact
that countries such as
Bhutan
and
China
with populations who consume as little as 200 mg of calcium per day often have
greater bone density/health than western societies consuming 1000-3000 mg/day.
 Statistics like these prove that bone health is regulated by more than
just calcium.

Secondly,
an acidic diet (PRAL) erodes bones by chronically stealing calcium from the
body to balance the pH of the bloodstream. To neutralize this potential threat,
the solution is to eat alkaline foods. Though this theory is contested,
an increase in alkaline vegetable and fruit intake would improve bone
health by providing calcium as well as numerous other minerals and enzymes
necessary for the optimal health of the bone matrix.


Lastly, it
is important to recognize the physical activity may be even more important to
bone health than either of the above two conflicts.  It has been shown
numerous times that the physically active have a much lower chance of
developing osteoporosis. So go for a walk and get creative with your
meals! 

Blog post by J.T. Thompson.

Stress Fractures in Female Athletes

Stress fractures are very common to female athletes,
especially runners.  They are essentially
an overuse injury that worsens over time. 
Bone structure, running mechanics, and the Female Athlete Triad all make
women more susceptible to stress fractures than men.

What is a stress fracture?

According to the American Academy of Orthopaedic Surgeons, a
stress fracture occurs “when
muscles become fatigued and are unable to absorb added shock. Eventually, the
fatigued muscle transfers the overload of stress to the bone causing a tiny
crack called a stress fracture.”
Typically a stress fracture begins with pain that occurs
toward the end of a physical activity or after the activity is through.  It can progress to a constant pain while
walking or standing.  In most cases, pain
can be pinpointed and there is also some local swelling or tenderness.
Return to play time is typically 12 weeks,
depending on the risk classification.  If
an athlete begins activity before the stress fracture is fully healed, they are
at a higher risk of re-fracturing that bone.
Factors that can contribute to a stress fracture: previous stress fractures, the Female Athlete Triad and the FIIT (frequency, intensity, time, and type of physical activity).

The Female Athlete Triad

The Female Athlete Triad is made up of 3 health problems
common to female athletes:
    • Energy
      Deficiency/Eating Disorders
    • Low
      Bone Mass/Osteoporosis
    • Menstrual
      Irregularity/Amenorrhea
Energy deficiency is another term for “under-fueling.”  We get our energy though our diets and if
your body is not getting enough nutrients, it will not be able to perform and you
will feel tired and weak.  It can lead to
injury, illness, menstrual changes, and changes in energy levels.
Low bone mass can be a result of many risk factors: not enough
calcium and vitamin D, cigarette smoking and alcohol consumption, a sedentary
lifestyle, gender, and genetic predisposition. 
Osteopenia and osteoporosis are advanced cases of bone loss and can be
diagnosed through dual energy x-ray absorptiometry (DXA).
Energy deficiency can also lead to menstrual
irregularity.  A cessation of the
menstrual cycle is termed amenorrhea.  Low
body weight, hormonal imbalances, stress, eating disorders, or over-exercising
can cause amenorrhea.  When periods are
missed, the female body produces less estrogen, a hormone essential to building
strong bones.
The Female Athlete Triad is not something to be taken
lightly.  Stress fractures are just one
of the potential side effects of the Female Athlete Triad.

How can stress fractures be prevented?

There is no way to completely prevent stress fractures but
here are some tips to help keep those bones strong and decrease the probability
of injury:
  • Drink
    your milk!  Calcium and vitamin D
    are essential bone building nutrients. 
    They work together as vitamin D helps the body absorb calcium.  The latest guidelines recommend
    1,000-1,200mg per day of calcium and 600IU per day (800IU for 70+ years
    old) of vitamin D.  Peak bone mass
    is reached in your 20s but consuming enough calcium and vitamin D can help
    slow down bone mass loss as you age.
  • If you
    are just beginning an exercise program or just getting back into it, start
    slow.  Increase your mileage
    gradually to avoid injuries.  Impact
    and weight bearing activities help to preserve bone mass but if you get
    too ambitious too quickly, it can add extra stress to your body.
  • It’s
    important to incorporate a good strength training program into your
    routine.  Functional training, the
    Burdenko Method (on land), free weights, and resistance tubing are all great
    ways to maintain your bone mass and gain muscle strength and
    endurance.  Fatigue and weakness can
    lead to a change in your running form, which can then lead to
    injuries.  Build strong bones and muscles
    to keep from losing your stride.
  • Get
    screened!  The Functional Movement Screen (FMS) is a good tool to discover any physical limitations or
    asymmetries in different patterns of movement.  Finding these areas of weakness and
    working to correct them will help to help to keep you injury free. 

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  • Change
    your shoes often.  A good pair of
    running will typically last 300-400 miles. 
    Pay attention to the wear patterns on your shoes.  Over-pronators or over-supinators may go
    through shoes quicker than someone with a more neutral stride.  If you start to see the bottoms of your
    soles wear off, its time for new shoes! 
    Running shoes will cost you around $90-110 but new shoes are cheaper
    than Physical Therapy and your feet, knees, and hips will thank you in the
    long run!
Blog post by Jen Skiba.

Calories: Why do I need them?

When we talk about how
much energy our bodies need throughout our day, we first need to understand
what energy is. We gain energy from our diets through the consumption of
carbohydrates, fats, proteins, and alcohol (in moderation). When these nutrients
are consumed, our bodies digest, absorb, metabolize and either use the energy
immediately or store it until it is needed for movement or exercise. A more
commonly known word for energy measurement within the body is Calorie (or kilocalorie).
Although Calories often
get a bad reputation for being the cause of weight gain, it is important to
remember that we need Calories to live and function. It is however more
important that we find ways to balance how many Calories that we consume a day
to that in which we need per day in order to control fluctuations in weight and
energy levels. As healthy active individuals we should think of Calories as our
energy needed for our daily living tasks and energy necessary for optimal
performance during exercise.
So you may be wondering,
“How many Calories do I need then?” This is a tough question to answer because
there are many different factors that influence energy balance for each
individual. Some common factors that affect energy balance are:
  • Age
  • Gender
  • Body Composition
  • Metabolic Rate
  • Tissue Growth
  • Intensity and Duration of Activity
Some general
recommendations for Caloric intake have been made and consensus among
researchers show that the amounts needed can be categorized into four separate
groups of individuals and their requirements. Below is a table that shows the
different groups and the recommendations that have been given to each.
Group
Requirements
Example**
Sedentary Men and
Non-Pregnant Women
Approximately 31
Calories / kg* of Body Weight                          
60kg x 31= 1860 kcal
Male and Non-Pregnant
Female Recreational Athletes
Approximately 33-38
Calories / kg* of Body Weight
(Low End) 60kg x 33=
1980 kcal
(High End) 60kg x 38=
2280 kcal
Endurance-Trained
Athletes
Approximately 35-50+
Calories / kg* of Body Weight. Needs vary depending on specific sport and
training regime.
(Low End) 60kg x 35=  2100
(High End) 60kg x 50=
3000 kcal
Strength-Trained
Athletes
Approximately 30-60
Calories / kg* of Body Weight. Needs vary depending on specific sport and
training regime.
(Low End) 60kg x 30=
1800 kcal
(High End) 60kg x 60=
3600 kcal
*  To convert weight from pounds to kilograms, divide
weight by 2.2.
**Example
132lbs / 2.2 = 60kg

Individuals who continually
consume too little Calories often do not consume enough nutrients which in turn
can cause a decrease in performance and overall energy levels. If low-Caloric,
low-nutrient diets put the individual at risk for muscle and bone mass loss,
inability to gain muscle or bone mass, fatigue, illness, menstrual changes, and
injury. For those who need to maintain a restricted Calorie diet should work
closely with a professional dietician to plan nutrient-rich, low Calorie diets
that will enhance their training performance while achieving training goals.


Blog post by Craig Moody.

Nutrient Timing for Resistance Training

Nutrient
timing is consuming the right amount of nutrients (carbohydrates and protein)
before, during, and after a training session. Knowing what to eat as well as
when to eat it is a great tool to supplement your resistance training program.
Proper timing will help restore glycogen (carbohydrates stored in the muscle),
repair damaged tissue, and speed up recovery between workouts.

When thinking
about nutrient timing, there are three phases to keep in mind.

Phase 1

The first is the energy phase. This phase of nutrient
timing occurs before your workout even begins. Getting the proper mix of
nutrients before you start will help decrease damage to your muscles, and give
you enough energy to make it through your session.
The proper mix
of carbs (20-25 grams) and protein (~5 grams) should be consumed about 20
minutes prior to exercise. 
            Sample meals for the energy phase of
nutrient timing (20 minutes prior to exercise):
                        English muffin + 1 tsp
peanut butter
           
                        1 oz raisins + 1 oz
cashews
           
                        3/4 cup cereal + 6 oz 1%
milk
                        8 oz OJ + 1 oz string
cheese

Phase 2

The 45 minutes
immediately following your workout is known as the anabolic phase.  This is
probably the most important phase in terms of nutrient timing.  The longer you wait after your exercise bout,
the less effective this phase becomes. 
After an intense workout your body is removing waste, repairing muscle
tissue, and storing glycogen at a higher than normal rate so it is important to
take advantage of this time by consuming the right mix of nutrients; 40-50
grams of carbohydrates along with 15 grams of protein.
            Sample meals for the anabolic phase
(up to 45 minutes post exercise):
                        16 oz chocolate milk
           
                        PB&J (2 slices of
bread; 2 tbsp peanut butter; 2 tbsp grape jelly)
                        2 granola bars + 10 oz
1% milk
                       
                        Fruit smoothie (1/2 cup
low fat milk; 1/2 cup fresh fruit; 1 scoop whey protein)

Phase 3

The final
phase (the growth phase) occurs
during the 18-24 hours between your workouts. During this time you should focus
on consuming well-balanced and colorful meals that contain a good mix of
carbohydrates, lean protein, and healthy fats.
You should not
wait longer then 4 hours after the end of your workout to consume a meal.

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Blog post by Catie Furbush CSCS.