Associates in Nutrition is back on the Blog scene! Follow us and blog with us as we up date you on news and information to better your nutrition, fitness, wellness and sports.
Soon I will have a NEW wellness portal, where you can keep track of your own daily nutrition and exercise. Keeping track of what you eat and when you exercise really helps if you have a goal, like more energy, weight loss, muscle gain, or whatever.
I will look for you there!
Ever heard the term “Weekend Warriors?” These fun-loving, sports-minded folks work hard then occasionally decide to have some fun by participating in an activity that’s new (or old and dear). The problem is, their body isn’t conditioned through diet and exercise for what’s about to happen, and the result is often an injury … sometimes a bad injury.
Common catalysts for weekend warrior syndrome are spring thaw, reunions, holidays, turning 40, turning 50, New Year’s resolutions and your teen’s friends playing ball in the lot next door. There are abundant opportunities to “jump right in” and although your heart’s in the right place, you could pay a big price later.
I’ve fallen victim to this scenario myself. I work out on a regular basis and eat well, but recently I played a charity softball game, a sport that I used to play in my younger years … and I could not get out of bed on Monday. I also could not use my Blackberry because my hands hurt so bad.
Had I at least been doing some type of similar activity before that game, or stretching the body parts I knew I’d be using, I might have had a fighting chance. Changing from a flat gym floor to uneven earth or rolling trails or sloped beaches can also cause issues. Imagine what the 50th-birthday-but-20-mile-bike-ride might do to an office worker.
If we’re not used to using certain muscles, we make ourselves prime candidates for debilitating or highly irritating injuries. I was thinking about the various ways to keep the body prepared for the occasional odd activity, and came across a great quote on the Internet: “Men over 40 should be fit for their sport rather than using their sport to get fit,” it said. This surely applies to everyone contemplating a sudden, big burst of athleticism.
The easiest way to avoid injury is the one requiring the most discipline: don’t do too much of anything that’s new. Start out in moderation, play part of the game, do 5 miles instead of 20. You could save yourself a stress fracture or a couple of very uncomfortable weeks.
Flexibility and stretching are key, too, so if you know you have a new sport ahead, start working that part of the body, stretching daily, and always stretch after a workout to gain flexibility. A balanced diet and proper weight is always a good idea. Hauling an extra 30 pounds around a make-believe football field is tough.
Here’s another tip: A lack of magnesium can lead to muscle weakness and cramps. Magnesium is lost via sweat, so regular exercisers and even saunagoers need to take in enough magnesium rich foods or supplement magnesium. But after a spontaneous workout, you’d do well to have some on hand.
Weekend warriors can benefit from maintaining a healthy mineral balance. Think of magnesium as your “muscle mineral.” The FDA recommends 310-420 mg daily for most adults.
Here are a few magnesium-rich foods if, like me, you prefer a healthy diet to taking lots of supplements: 3 ounces of halibut, 90 gm; 1 ounce dry roasted almonds, 80 gm; 1 ounce dry roasted cashews, 75 gm; 1/2 cup cooked soybeans, 75 gm; 1/2 cup frozen spinach, 75 gm; 1 ounce mixed dry roasted nuts, 65 gm; 2 biscuits of Shredded Wheat cereal 55 gm; 1 cup instant fortified oatmeal, 55 gm.
I also like to keep resistance bands all around me: tied to doors, in my travel bag, in front of the TV, wrapped around the legs and arms of my chairs. A good 10-minute workout with bands can be great if done right.
So if your college roomie has challenged you to a tennis rematch from days gone by … start working the “pushing” muscles on your chest wall, and get your shoulder primed for action. Do some sideways motion drills, and start taking magnesium. If it’s been a while, you’re going to need it!
In my last column, I explained that whey protein is often a problem for lactose-intolerant people who are using a protein supplement. It’s easy to assume that a protein supplement is beneficial for only extreme athletes such as bodybuilders, but that couldn’t be farther from the truth.
Protein has many uses and supplementation is beneficial for a wide variety of users. They include the elderly; those with joint or degenerative diseases, or orthopedic conditions; the overweight; people who do heavy manual labor in their work, sport or hobby; those going through growth phases; people in physical rehab; men and women doing intensive training for a sport or competition; adults who work out on a regular basis; teen athletes who are trying to build muscle and strength; people taking symptomatic treatment for pain relief or inflammation; and anyone with pain resulting from excessive joint stress. Hardly anyone you know doesn’t fit onto that list somewhere.
The trick is getting that extra protein without absorbing a lot of extra calories, fillers or dairy products (as in the case of whey protein powder).
Collagen is a great way to get added protein. Did you know that collagen is the second-largest component of the human body after water? It’s a protein, and one found in muscles, joints, ligaments, tendons, bones and more.
Historically, physicians have used collagen to treat skin trauma, such as burns and wounds. But collagen also affects the hair, nails and overall healthy appearance of skin, which is why you see it advertised in high-end skin care products.
As we age, our bodies stop producing collagen protein, and sadly, it’s collagen that gives our skin elasticity. So the appearance of dry, wrinkled skin is really the lack of collagen. Supplementing your diet with a natural source of collagen protein doesn’t just make you more youthful looking, however. Collagen builds lean healthy muscle – the muscle of youth – as well as healthy joints and bones. Can you think of a better supplement to give the special elders in your life?
Collagen protein also helps aid in the repair of muscle tissue. Because a good workout or physical exercise is actually breaking down the body’s muscles, collagen protein assists in the rebuilding process. Collagen makes it possible to heal faster, simultaneously building leaner muscle, following a workout. Some will even find they sleep more soundly when taking collagen protein. Sounds better all the time, doesn’t it?
You may wonder why a person can’t just eat more protein and gain the same benefits. It’s about bioavailability. Protein in food form has calories, of course, and a healthy daily diet only contains so many. The bioavailability of the protein also comes into question. By the time your body works to chew and digest the food, you’re not getting nearly as much protein as the amount you started with on your plate.
A powder form can provide extra protein without as much work for the body, but comes with the added calories of what it’s poured into. A liquid protein is your best bet. Find one that’s small in calories, and better yet, hydrolyzed – or “predigested” – which simply means that you ingest it in its smallest form, with no extra work for the body to break it down.
I encourage you to join me – and my husband and my teenage son – and add a low-cal collagen protein supplement to your diet. You could be amazed at the changes you experience. See the developing abs on the teen in the photo? That’s my son Cody, who drinks a liquid collagen protein supplement and works out regularly.
- Elaine Hastings is a registered dietitian, sports nutrition authority, and and owner of Associates in Nutrition Therapy in Fort Myers, Florida. She can be contacted at Elaine@eatrightRD.com or by visiting Associatesin Nutrition.com.
Migraines are the tsunamis of headaches. Commonly described as “the worst headaches ever,” migraines can be managed, to a degree, with nutrition, but their cause is still being studied.
Fat-laden diets, medications, skipped meals, extremes in food temperatures and consuming large quantities of headache-risky foods have all been known to trigger migraines. Unfortunately, so have bright lights, weather, smoke, stress, menstruation, estrogen levels and physical activity.
Migraines are a painful puzzle three times more likely to affect women, and they run in families. If you know you’re susceptible, you may have learned that trigger foods can be more dangerous when combined with other triggers, and a headache can result hours or even days after a trigger food is ingested. You might do well to keep a food diary for a month, and look for your own patterns.
In the meantime, let’s look at what foods lessen the likelihood of an onset of a migraine, as well as what to ingest should you fall prey. Most experts agree on the triggers, so you’ve got a good starting point for migraine management. Picture migraines as the bull, intent on hurting you. A few specific foods can act as red capes, egging him to roar toward you with mal intent.
The first suspect is chocolate. Chocolate contains the nonessential amino acid tyramine, which also makes the list. Tyramine is thought to trigger headaches because it reduces serotonin levels in the brain, which affects blood vessel dilation. Because women crave chocolate during menstruation and hormonal changes, it is doubly suspect.
Chocolate is also intimately connected to stress, another trigger. Property values, visiting relatives, work deadlines and teens with attitudes can have us all reaching for a big slab of Hershey’s finest. Rethink this if you suffer from migraines, at least on a three-month trial basis.
Tyramine is produced when the amino acid tyrosine breaks down. Aging, fermenting or storing foods increases their tyramine levels. So aged cheese, cured meats, sauerkraut, fermented soy products and yeast all contain tyramine.
What you might never guess is where tyramine also hides: in fava beans, lentils, avocados, citrus, overripe bananas, nuts, peanut butter, seeds, pork and venison, bouillon cubes, canned soups and meat tenderizers.
Scientists thought that red wine was a trigger because of its tyramine levels, but now they suspect phytochemicals called phenols act as the trigger in vino rosso. Because alcoholic beverages of all kinds can trigger an attack, they add fuel to the serotonin-depletion argument.
Remembering that serotonin is called the happy hormone may inspire you to avoid things which deplete it, or at least consider doing them in moderation. Consuming large quantities of trigger foods or beverages is risky for sufferers, whereas they might “get away” with small indulgences.
Ingesting too much caffeine is another suspect trigger, but to underscore how confusing migraines are to scientists, some claim that too little caffeine can also cause problems. With the abundance of tasty decaffeinated drinks on the market, eliminating caffeine is logistically easy, if not physically. A registered dietitian can help you find supplements that will increase your energy levels and make up for that jolt upon which you’ve relied.
Lastly, food additives such as nitrites, nitrates and MSG (monosodium glutamate), are considered common migraine triggers, by increasing blood flow to the brain.
I hope, of course, that this column finds you pain-free and fully enjoying the southwest Florida lifestyle.
— Elaine Hastings is a registered dietitian and owner of Associates in Nutrition in Florida. Hastings can be contacted at info@ElaineHastings.com or by visiting AssociatesinNutrition.com. Follow @ElaineHastings on Twitter for daily nutrition tips.
Your kitchen is the center of your nutritional hub. It’s where you make your decisions on how (and how often) to fuel your own body, and the bodies of others you may be responsible for feeding. For some of you, it’s also the place where meals are served and consumed: at a bar or island, for example, or a casual kitchen table.
You’ve already taken control of what goes in your refrigerator; now summer’s your chance to take control of the mood your kitchen sets. Believe it or not, the color of your kitchen walls can have an impact on your diet. Perhaps it’s time to evaluate how you want your kitchen to make you feel, and seize the day.
First of all, there’s a reason that McDonald’s, Burger King and every fast food restaurant known to man incorporates red and yellow in their logos and décor. Want to guess why?
Let’s start with yellow. This cheery hue is good for optimism and hope. But it also stimulates the appetite, pure and simple. You just thought you wanted a salad … now you want a Big Mac with fries.
Yellow is happy, but to overweight people, it can also be a tad dangerous when applied to kitchen walls. Better to let a good workout stimulate the appetite than the mere presence of a color. Unless, of course, you are underweight.
Need to beef up? Head for the yellow section of the paint store and slather it on. Think butter, egg yolks, lemons … mmm, I’m getting hungry already. But yellow helps the memory, so it could be useful if mom’s not available for a recipe consult.
Orange stimulates learning. If you’re a new cook, or aspiring chef or nutritionist, opt for orange.
As for red, it is a complex color, perhaps the most of all. Red engages us and brings out our emotions. Here’s the amazing thing about this color: to calm people, it is exciting, in a good way, a little thrilling. But for folks who are more anxious in nature, red is disturbing. The last thing you want is to be disturbed eight to 12 times a day, so be honest with yourself about your nature, and that of others with whom you may live.
Red walls trigger the release of adrenaline (which can be good for cooking, I suppose). And like yellow, it also stimulates the appetite, while simultaneously stimulating the sense of smell. Red walls can also increase your blood pressure and breathing rate.
Blue is opposite of yellow, on the color wheel, and in terms of appetite. It decreases blood pressure, the breathing rate, and the desire to eat, as do indigo and violet. So if you’re determined to drop 20, 30, even 40 pounds … coat your walls in hues of blueberries, grapes or plums. This will also remind you to eat antioxidants, which is a good thing. You win on two counts!
Pink is also proven as a winning weight-control color, at none other than prestigious Johns Hopkins Medical University in Baltimore.
Violet is known for its ability to create balance. So as you’re planning your menus or dishing out portions of lean protein, fresh veggies and multigrain bread, look to your walls for inspiration. (Violet is also good for migraine sufferers).
This brings us to green, the color of all things fresh and good for our bodies. Green is relaxing, and also creates a sense of balance. It relaxes the body, and helps those who suffer from nervousness, anxiety or depression. Green may also aid in raising blood histamine levels, reducing sensitivity to food allergies. Antigens may also be stimulated by green, for overall better immune system healing.
Placing your sunlit fresh herbs near a green wall brings the outdoors in. That might also make you think about starting a garden, going for a walk or run, or cycling around the neighborhood.
Brown enhances a feeling of security, reduces fatigue and is relaxing. Black is a power color. If you have six-packs and you know it, raise your hand. Gray is the most neutral of all colors for the kitchen: not much happening there. Brighter hues inspire creativity and energy, while darker colors are peaceful and lower stress. Beige and off-white are “learning” colors.
Make good choices, on your walls, as well as your plate. What color should your kitchen be?
It’s Halloween weekend, so while you are enjoying treats, make sure you fit in fitness to offset any extra calories you may enjoy this holiday!
Halloween is the perfect time to enjoy dancing as a way to burn calories and have fun. Try “the monster mash” or other Halloween tunes and dance while you party! If you plan to trick or treat, enjoy a few extra laps around the neighborhood without stopping at every house for a treat! Instead, take the opportunity to enjoy the fall weather and take in the eerie sights and sounds of Halloween as you walk through a park, neighborhood or local trail.
It’s Friday again, so make sure you fit fitness into your weekend plans.
As the fall season falls upon us, it’s a great time to enjoy the outdoor weather. Gather the family for a picnic at the park where you can walk the trails, rent bicycles, or perhaps give your arms a work-out in a canoe or kayak. You can burn calories while enjoying some quality time with the family.
Article makes American Dietetic Association newswire…Nutrition: RD credentials signify specialized training
My latest News-Press article made the ADA’s news service! Be sure to read the article below on the significance of RD credentials. You can also link to the ADA’s Web site at www.eatright.org. They have the very latest news on food and nutrition. With so much information on the Web, it’s important to find credible sources. The ADA is a valuable resource for both health care professionals and consumers.
There is so much emphasis on the importance of food and nutrition that it is understandable why consumers may be confused. Who are you getting your nutrition advice from? Your gym? Magazines? A weight-loss program? The Web?
All of these sources can offer valuable information; however, you need to know that some of the advice you will receive from them is not necessarily accurate. New diet recommendations constantly emerge, making it sometimes difficult to distinguish fact from fiction. You should be especially careful if anyone offers you quick fixes that seem too good to be true.
If you are confused about the science of nutrition and weight loss, or have been receiving conflicting advice and not seeing the results you want, consider making an appointment with a registered dietitian, a specialist in the study of nutrition, who can assist you with planning a diet to promote a healthy lifestyle.
Certified by the state, RDs undertake the practical application of nutrition to prevent nutrition-related problems.
They are also involved in the diagnoses and dietary treatment of disease.
Dietitians in many settings work with people who have special dietary needs, inform the general public about nutrition, give unbiased advice, evaluate and improve treatments and educate clients, doctors, nurses, health professionals and community groups.
Sometimes, RDs will refer to themselves as “nutritionists,” because it is a term the public is familiar with. However, not all “nutritionists” are necessarily RDs.
Make sure the person you choose to see has RD credentials to ensure that person has received the necessary specialized accredited training.
That training includes classes in food and nutrition sciences, food service systems management, business, economics, computer science, culinary arts, sociology, chemistry, communications, education, biochemistry, anatomy and physiology, microbiology, pharmacology and psychology.
To make the transition from dietitian to RD requires the completion of an internship and the successful passing of a national board exam.
Why should you consider a dietitian instead of relying on the trainers at your local gym or your monthly fitness magazine? Dietitians have special skills in translating scientific and medical decisions related to food and health to inform the general public. They also play an important role in health promotion.
A dietitian will work with your doctor to assist you in fine-tuning your medications, meals and exercise requirements. Dietitians also will be able to assist you with reading food labels, and provide cooking and grocery tips.
Elaine Hastings is a registered dietitian of Associates in Nutrition and Sports Specialty in Florida. She has been practicing for 18 years and was recently named president of the Southwest Florida Dietetic Association. A “nutrition entrepreneur,” she works contractually and is also a writer, motivational speaker, product researcher, counselor, sports-nutritionist and eating disorder advocate. Continue to read her series on Tuesdays. You can contact Elaine at www.AssociatesinNutrition.com, Email her at email@example.com
It’s Labor Day weekend so it’s time to enjoy parties, food and fun but be sure to fit fitness into your holiday weekend plans.
Here are some ideas:
-Take a family walk around your community or local park.
-Hit the beach for a swim. Remember to wear sunscreen!
-Enjoy a Labor Day weekend swim party with friends and family!
Exercise is more fun when you involve your friends and family!
Making weekend plans? Be sure to fit in some fun fitness activities that the whole family can enjoy.
It’s hot, it’s summer, cool off and take a swim! Enjoy a dip in the pool or hit the beach!
Swimming is one of the safest, most effective forms of exercise and recruits all of the major muscle groups. Be sure to stay hydrated by drinking fluids, especially when swimming for extended periods in the heat. Beginning swimmers should be well-supervised and should consider swim lessons by a certified instructor. Check your local colleges and community centers for a list of instructors and locations.
Be safe and be fit with friends and family!