Last week, I was asked “what should I drink while I exercise”. This is an important question that I get frequently. The answer is it depends on how long you exercise. If it is less than 1 hour, water will suffice. There is little evidence that consuming a carbohydrate-electrolyte drink (such as Gatorade, PowerAde, Cytomax, etc.) versus plain water during exercise that lasts less then 1 hour improves performance or fatigue. Consuming a carb-electrolyte drink if you are exercising less than 1 hour is only suggested if you are trying to gain weight or if it’s a morning work-out and you did not eat breakfast. If you are exercising for more than 1 hour, studies have shown that a drink containing carbohydrates and electrolytes will delay fatigue and may enhance performance. The sodium added to the drink may improve palatability, promote fluid retention, and possibly prevent hyponatremia in individuals who drink excessive quantities of fluid. Studies recommend that the percentage of carbohydrate in the drink is 4%-8%. Although recently disputed, some studies have shown that a combination of carbohydrate and protein in a 4:1 ratio improves the muscle's fuel efficiency and spares muscle glycogen contributing to an improvement in endurance.
With so many options of fluid replacement drinks, what should you drink? I have tried Gatorade, Cytomax, Amino Vital, Accelerade and many more. You may want to try Accelerade which contains a 4:1 ratio of carbs to protein. I know athletes who love it and others who cannot stomach it. If you have problems digesting or drinking any fluid replacement drink, do not force it on yourself. You’ll just feel sick and uncomfortable which will hinder your work-out. Try something else and you’ll eventually find the drink that is right for you. (Note: Never try a new food or drink on a long ride, event or race day – it will ruin the day if you have problems digesting it.)
How much should you drink? The best answer is to determine your hourly sweat rate. Your size, gender and fitness level influence sweat rate. So don’t expect your friend’s fluid needs to be the same as yours. Weigh yourself before and after a one hour work-out. For each pound of weight you lose, your fluid shortfall is about 16 ounces (2 cups). For example, if you lose one pound, you have sweated away 16 ounces (1 lb x 16 oz) more of fluid than you have consumed. Add in the amount of fluid consumed during the work-out. If you drank 16 ounces, then your hourly sweat-rate is 32 ounces (16 ounces of fluid + 16 ounces of sweat). This means you should consume 8 ounces of fluid every 15 minutes.
On long bike rides, unless you drink Gatorade which you can purchase on the road, don’t forget to bring a supply of your fluid replacement powder to mix at the lunch spot. I do not recommend buying Snapple or other juices because they do not contain the recommended amount of carbohydrates and electrolytes.
Eat well to feel strong!
Saturday, March 24, 2007
Tuesday, March 13, 2007
Weight loss for Athletes
March in New York is the beginning of spring training for outdoor recreation athletes, particularly cyclists, runners and triathletes.
The number one rule for weight loss if training for an event or race is lose the weight during the winter when you are not in serious training mode. But now it is too late and you want to lose 5-10 pounds. What do you do so that you can train without bonking, properly recover from the ride and lose weight?
Weight Loss Facts
Here are a few weight loss facts to consider. To lose one pound, you must have a deficit of 3500 calories. Sounds like a lot, but if you stretch the calories across one week, that is a reduction of 500 calories a day. Do not try to lose more than 1 pound a week, otherwise you will be sacrificing the nutrients necessary for training.
Weight Loss Tips
How do you reduce your caloric consumption of 250-500 calories a day when you are trying to maintain your glycogen stores?
1. Cut down on liquids and foods that is high in processed sugar and fat. Some examples are soda, sweetened drinks, potato chips, candy, regular salad dressing, mayonnaise, pastries (cookies, cake and cinnamon rolls) and ice cream. For that sweet tooth, consume fruits which have natural sugars.
2. Do not consume anything fried or sautéed in large quantities of oil. Preferred cooking methods are baked, broiled, steamed or sautéed lightly oil.
3. Eat low-fat dairy and protein foods. Drink one-percent or non-fat (skim) milk. Eat low-fat cottage cheese, yogurt and cheese. Eat fish, chicken or turkey without skin, and lean cuts of meat. Trim all fat off of meat before cooking meat.
4. Eat foods that are high in fiber. Eat five or more servings of fruits and vegetables. Eat whole grain foods (such as whole wheat bread), beans and legumes. These high fiber foods are healthy and may give you a feeling of fullness. This may help you to avoid overeating at or between meals. Add high fiber foods to your diet slowly if you have not been eating high fiber foods. Adding many high fiber foods to your diet too quickly may cause bloating, gas and stomach discomfort. Avoid eating high fiber foods before a long ride if you are worried about bloating, gas or other stomach discomfort.
5. Cut out alcoholic drinks. Alcohol contains empty calories and increases the appetite. 12 ounces of beer is 150 calories, 4 ounces of wine is 77 calories, an ounce of hard liquor (gin, vodka, rum, whiskey, or scotch) contains 64 calories for 80 proof varieties, and 80 calories for those that are100 proof. If you add a mixer, the calories may soar. One cup (8 ounces) of orange juice contains 111 calories, regular cola or lemon-lime soda has about 100 calories, and regular ginger ale, tonic, or quinine water has around 80 calories. And you don’t usually drink just 4 oz of wine – that’s a small pour. Nor are you getting just 1 oz of hard liquor. Think of all the calories that you can save by not drinking those beers, in addition to the nuts and pretzels that go along with the drinks.
Do you really need to lose weight?
But what if you don’t drink alcohol, eat a high fiber, low-fat diet, and need to lose those 5-10 pounds? First of all, congratulations because eating healthfully may be more important than losing those stubborn pounds. I would like you to determine if your goal weight is realistic – have you ever been at that weight as an adult. If not, I recommend that you continue eating healthfully and focus on training. You may want to get your body fat measured to determine your body composition. You don’t want to risk losing muscle.
Reducing calories during spring training
To lose those stubborn pounds gained during the winter, on the non-training or light training days, reduce your caloric intake by 250-500 kcal. This will be accomplished by reducing portion size and following the suggestions listed. I do not recommend caloric restriction on a day of a race or a long training ride. Since your body requires adequate carbohydrates and protein, now it is time to determine your minimum needs. Carbohydrates intake should range from 7-13 grams per kilogram bodyweight. Protein intake should range from 1.4 to 2.0 grams per kilogram bodyweight. (To calculate kilogram bodyweight, divide your weight by 2.2.) Calculate your minimum needs using the lower end of the range. To determine carbohydrate and protein calories, multiple the number of grams by 4 (there are 4 calories in a gram of carbohydrate and protein, and 9 calories in a gram of fat.) The remaining calories should come from fat which should range from 0.8 to 1.0 grams per kilogram bodyweight. Avoid foods high in trans-fats and saturated fats. “Good” fats are in foods such as fish, nuts, olive oil, and avocados.
Body Composition
You may notice at some point you stop losing weight, or you may have possibly gained weight. Get your body fat measured now so that you can see changes in your body composition. If you belong to a health club, ask a trainer for a body composition measurement. If your body fat has decreased, the extra weight is muscle weight. Remember, you are exercising more and your muscles are getting larger while you are losing fat as you improve your diet. Do your pants fit you better? If so, you may want to reconsider your goal weight. The number is not as important as how you look and feel.
It is not recommended to go below 5% body fat for men and 12% for women. Elite male cyclists’ body fat range from 5-12%, and elite women from 8-15%. If you are too thin, you will be at a disadvantage. Excessive leanness (below essential body fat levels), and the processes of maintaining an unrealistically low body fat level through calorie restriction and excessive training can predispose an athlete to eating disorders and increase the risk for muscular injury, stress fractures and menstrual irregularities. The ranges of body fat for optimal health and fitness are 16-25% for women and 12-18% for men.
The number one rule for weight loss if training for an event or race is lose the weight during the winter when you are not in serious training mode. But now it is too late and you want to lose 5-10 pounds. What do you do so that you can train without bonking, properly recover from the ride and lose weight?
Weight Loss Facts
Here are a few weight loss facts to consider. To lose one pound, you must have a deficit of 3500 calories. Sounds like a lot, but if you stretch the calories across one week, that is a reduction of 500 calories a day. Do not try to lose more than 1 pound a week, otherwise you will be sacrificing the nutrients necessary for training.
Weight Loss Tips
How do you reduce your caloric consumption of 250-500 calories a day when you are trying to maintain your glycogen stores?
1. Cut down on liquids and foods that is high in processed sugar and fat. Some examples are soda, sweetened drinks, potato chips, candy, regular salad dressing, mayonnaise, pastries (cookies, cake and cinnamon rolls) and ice cream. For that sweet tooth, consume fruits which have natural sugars.
2. Do not consume anything fried or sautéed in large quantities of oil. Preferred cooking methods are baked, broiled, steamed or sautéed lightly oil.
3. Eat low-fat dairy and protein foods. Drink one-percent or non-fat (skim) milk. Eat low-fat cottage cheese, yogurt and cheese. Eat fish, chicken or turkey without skin, and lean cuts of meat. Trim all fat off of meat before cooking meat.
4. Eat foods that are high in fiber. Eat five or more servings of fruits and vegetables. Eat whole grain foods (such as whole wheat bread), beans and legumes. These high fiber foods are healthy and may give you a feeling of fullness. This may help you to avoid overeating at or between meals. Add high fiber foods to your diet slowly if you have not been eating high fiber foods. Adding many high fiber foods to your diet too quickly may cause bloating, gas and stomach discomfort. Avoid eating high fiber foods before a long ride if you are worried about bloating, gas or other stomach discomfort.
5. Cut out alcoholic drinks. Alcohol contains empty calories and increases the appetite. 12 ounces of beer is 150 calories, 4 ounces of wine is 77 calories, an ounce of hard liquor (gin, vodka, rum, whiskey, or scotch) contains 64 calories for 80 proof varieties, and 80 calories for those that are100 proof. If you add a mixer, the calories may soar. One cup (8 ounces) of orange juice contains 111 calories, regular cola or lemon-lime soda has about 100 calories, and regular ginger ale, tonic, or quinine water has around 80 calories. And you don’t usually drink just 4 oz of wine – that’s a small pour. Nor are you getting just 1 oz of hard liquor. Think of all the calories that you can save by not drinking those beers, in addition to the nuts and pretzels that go along with the drinks.
Do you really need to lose weight?
But what if you don’t drink alcohol, eat a high fiber, low-fat diet, and need to lose those 5-10 pounds? First of all, congratulations because eating healthfully may be more important than losing those stubborn pounds. I would like you to determine if your goal weight is realistic – have you ever been at that weight as an adult. If not, I recommend that you continue eating healthfully and focus on training. You may want to get your body fat measured to determine your body composition. You don’t want to risk losing muscle.
Reducing calories during spring training
To lose those stubborn pounds gained during the winter, on the non-training or light training days, reduce your caloric intake by 250-500 kcal. This will be accomplished by reducing portion size and following the suggestions listed. I do not recommend caloric restriction on a day of a race or a long training ride. Since your body requires adequate carbohydrates and protein, now it is time to determine your minimum needs. Carbohydrates intake should range from 7-13 grams per kilogram bodyweight. Protein intake should range from 1.4 to 2.0 grams per kilogram bodyweight. (To calculate kilogram bodyweight, divide your weight by 2.2.) Calculate your minimum needs using the lower end of the range. To determine carbohydrate and protein calories, multiple the number of grams by 4 (there are 4 calories in a gram of carbohydrate and protein, and 9 calories in a gram of fat.) The remaining calories should come from fat which should range from 0.8 to 1.0 grams per kilogram bodyweight. Avoid foods high in trans-fats and saturated fats. “Good” fats are in foods such as fish, nuts, olive oil, and avocados.
Body Composition
You may notice at some point you stop losing weight, or you may have possibly gained weight. Get your body fat measured now so that you can see changes in your body composition. If you belong to a health club, ask a trainer for a body composition measurement. If your body fat has decreased, the extra weight is muscle weight. Remember, you are exercising more and your muscles are getting larger while you are losing fat as you improve your diet. Do your pants fit you better? If so, you may want to reconsider your goal weight. The number is not as important as how you look and feel.
It is not recommended to go below 5% body fat for men and 12% for women. Elite male cyclists’ body fat range from 5-12%, and elite women from 8-15%. If you are too thin, you will be at a disadvantage. Excessive leanness (below essential body fat levels), and the processes of maintaining an unrealistically low body fat level through calorie restriction and excessive training can predispose an athlete to eating disorders and increase the risk for muscular injury, stress fractures and menstrual irregularities. The ranges of body fat for optimal health and fitness are 16-25% for women and 12-18% for men.
Friday, March 02, 2007
Not for kids only - Healthy, fun snacks and desserts
I am frequently asked “What should I give my child for a snack?” That is a great question because snacks are important, particularly for our busy children who participate in after-school activities and weekend sports. Snacks are essential because they re-fuel our bodies and add nutrients that are needed for growth and health. With that in mind, we should feed our body with foods that prepare us for the next activity. For example, if your child is going from school to sports class, you will want to give them a snack that contains whole grains and a little protein. Whole grains are carbohydrates that provide sustained energy for our body. Protein is necessary for growth and development. Examples are peanut butter and all-fruit jelly sandwich on whole wheat bread or hummus on whole wheat pita bread. However, if your child is going to a less strenuous activity, you may want to give them something that is nutrient dense. A nutrient dense food is one that is loaded with nutrients but not calories. Examples include raw vegetables with hummus, salsa or bean dip, fresh fruit or low-fat or non-fat yogurt. Potato chips and corn chips are not nutrient dense. They are “empty calories” loaded with fat and no nutritional value. Your child deserves the best so that they can be successful in their daily activities.
But what if you are not around to give your child a freshly made snack? I created two sections of snacks and desserts. One section is fresh or refrigerated (if your child can carry a freezer bag with an ice pack) and the other is “backpack ready”. Backpack ready are prepared items that will stay fresh all day without refrigeration.
What about desserts? Yes, desserts can be fun and healthy. Instead of cookies or cake, try our family favorite, a fresh fruit parfait with yogurt. Sometimes we add chocolate sauce and other times granola. Pudding made with low-fat or non-fat milk is always fun and provides much needed calcium. Fruit flavored milk shakes made with your child’s favorite fruit and low-fat or non-fat milk are also calcium boosters. (Note: If you use soy milk, be certain that it is calcium fortified.)
Some of these snack items are packaged items that you will find in the supermarket. Read the label and avoid items that contain high fructose corn syrup, partially hydrogenated oils/trans fat, sugar listed as the first ingredient, or fat, cholesterol or sodium daily value greater than 10%.
Fresh snacks (to be made at home and/or place in a freezer bag with an ice pack)
· Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans,
cucumbers, mushrooms or zucchini with hummus, salsa or bean dip.
· Whole wheat bread/pita with nut butter or hummus.
· Whole wheat crackers with low fat cheese
· Whole wheat wrap with chicken breast, turkey, vegetables, nut butter or hummus.
· Low fat or nonfat yogurt with fruit (total 1 cup)
· Low fat (1%) or non-fat (Cabot brand tastes good) cottage cheese with fruit (total 1 cup)
· Shakes with low fat or nonfat milk or yogurt and fruit (1 cup)
· Pre-portioned low-fat or non-fat pudding (1 individual serving)
· Pre-portioned oatmeal made with non-fat or low-fat milk and ¼ cup raisins
· Mozzarella “string-cheese”
· Hard boiled egg
Backpack Ready (will stay fresh all day without refrigeration)
· Raw vegetables
· Fresh fruit such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears,
plums or strawberries.
· Pre-packaged all natural applesauce
· Pre-packaged unsweetened fruit juice (1/2 cup)
· Dried fruit (1/4 cup) or dried vegetables (1/2 cup)
· Nuts (1 oz)
· Pretzels (1 oz)
· Rice cakes (2)
· Whole grain fig cookies (example, Fig Newmans) (2)
· Graham crackers (2)
· Whole grain cereal (3/4 cup)
· Whole grain granola bars (example, Kashi brand)
But what if you are not around to give your child a freshly made snack? I created two sections of snacks and desserts. One section is fresh or refrigerated (if your child can carry a freezer bag with an ice pack) and the other is “backpack ready”. Backpack ready are prepared items that will stay fresh all day without refrigeration.
What about desserts? Yes, desserts can be fun and healthy. Instead of cookies or cake, try our family favorite, a fresh fruit parfait with yogurt. Sometimes we add chocolate sauce and other times granola. Pudding made with low-fat or non-fat milk is always fun and provides much needed calcium. Fruit flavored milk shakes made with your child’s favorite fruit and low-fat or non-fat milk are also calcium boosters. (Note: If you use soy milk, be certain that it is calcium fortified.)
Some of these snack items are packaged items that you will find in the supermarket. Read the label and avoid items that contain high fructose corn syrup, partially hydrogenated oils/trans fat, sugar listed as the first ingredient, or fat, cholesterol or sodium daily value greater than 10%.
Fresh snacks (to be made at home and/or place in a freezer bag with an ice pack)
· Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans,
cucumbers, mushrooms or zucchini with hummus, salsa or bean dip.
· Whole wheat bread/pita with nut butter or hummus.
· Whole wheat crackers with low fat cheese
· Whole wheat wrap with chicken breast, turkey, vegetables, nut butter or hummus.
· Low fat or nonfat yogurt with fruit (total 1 cup)
· Low fat (1%) or non-fat (Cabot brand tastes good) cottage cheese with fruit (total 1 cup)
· Shakes with low fat or nonfat milk or yogurt and fruit (1 cup)
· Pre-portioned low-fat or non-fat pudding (1 individual serving)
· Pre-portioned oatmeal made with non-fat or low-fat milk and ¼ cup raisins
· Mozzarella “string-cheese”
· Hard boiled egg
Backpack Ready (will stay fresh all day without refrigeration)
· Raw vegetables
· Fresh fruit such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears,
plums or strawberries.
· Pre-packaged all natural applesauce
· Pre-packaged unsweetened fruit juice (1/2 cup)
· Dried fruit (1/4 cup) or dried vegetables (1/2 cup)
· Nuts (1 oz)
· Pretzels (1 oz)
· Rice cakes (2)
· Whole grain fig cookies (example, Fig Newmans) (2)
· Graham crackers (2)
· Whole grain cereal (3/4 cup)
· Whole grain granola bars (example, Kashi brand)
Wednesday, January 10, 2007
Get Moving for you and your children
I am greatly impressed by the number of parents who are athletes in my son’s class. We have several accomplished marathoners, triathletes, cyclists, swimmers and runners. This school is home to many parents who exercise regularly. What great role models!
While training for a triathlon or marathon is not for everyone, moving your body on a daily basis is necessary to remain healthy. But why is exercise important? Here are reasons why you will want to take a brisk (pump up your heart) walk in the park based on recent scientific studies:
· Exercise reduces the risk of coronary heart disease and some cancers in women
· Men who exercise have a reduced risk of dying from both cardiovascular disease and cancer.
· Aerobic exercise helps overweight hypertensive adults lower their blood pressure, as well as improving their overall cardiovascular response to mental stress, another risk factor for heart disease.
· Being out of shape increases the risk of premature death including risk factors such as diabetes, high blood pressure, and obesity.
· Exercise may be protective against the development of Alzheimer's disease.
· Those who took brisk walks 45 minutes three times week for 6 months performed substantially better on several cognitive tasks than those who did stretching or strengthening exercises.
· Regular exercise is one of the best ways to combat daily stress.
· Exercise may be effective in reducing the perception of pain, even among those with chronic pain in the lower back.
· Being active may reduce the number of colds people get each year.
· Exercisers were perceived to be healthy, muscular and sexually attractive, while non-exercisers were perceived to be sickly, scrawny, and sexually unattractive.
Many of these studies found that the improvements were attributed to cardio exercise (exercise that increases your heart rate) rather than stretching and strength training. However, stretching and strength training should also be a part of your exercise routine. Keeping your body flexible will reduce the risk of injuries while strength training is important for maintaining muscle mass, reducing the risk of bone disease and improving your metabolism.
But my favorite reason why parents should exercise is because we are role models for our children. Those children who see their parents leave the apartment early to go to the gym or park before work understand that exercise is something that should be incorporated into your life. It is an ordinary part of their life to move their body daily.
Why should children exercise? A child who is active will have stronger muscles and bones, be less likely to become overweight, decrease the risk of developing type 2 diabetes, possibly lower blood pressure and cholesterol levels and have a better outlook on life. Kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to get to school on time, bending down to tie a shoe, or concentrating in class. For kids, exercise can be as easy as running around the playground, playing ball or tag with their friends, riding their bike with their mom or dad.
So let’s get moving for our health and the health of our children.
While training for a triathlon or marathon is not for everyone, moving your body on a daily basis is necessary to remain healthy. But why is exercise important? Here are reasons why you will want to take a brisk (pump up your heart) walk in the park based on recent scientific studies:
· Exercise reduces the risk of coronary heart disease and some cancers in women
· Men who exercise have a reduced risk of dying from both cardiovascular disease and cancer.
· Aerobic exercise helps overweight hypertensive adults lower their blood pressure, as well as improving their overall cardiovascular response to mental stress, another risk factor for heart disease.
· Being out of shape increases the risk of premature death including risk factors such as diabetes, high blood pressure, and obesity.
· Exercise may be protective against the development of Alzheimer's disease.
· Those who took brisk walks 45 minutes three times week for 6 months performed substantially better on several cognitive tasks than those who did stretching or strengthening exercises.
· Regular exercise is one of the best ways to combat daily stress.
· Exercise may be effective in reducing the perception of pain, even among those with chronic pain in the lower back.
· Being active may reduce the number of colds people get each year.
· Exercisers were perceived to be healthy, muscular and sexually attractive, while non-exercisers were perceived to be sickly, scrawny, and sexually unattractive.
Many of these studies found that the improvements were attributed to cardio exercise (exercise that increases your heart rate) rather than stretching and strength training. However, stretching and strength training should also be a part of your exercise routine. Keeping your body flexible will reduce the risk of injuries while strength training is important for maintaining muscle mass, reducing the risk of bone disease and improving your metabolism.
But my favorite reason why parents should exercise is because we are role models for our children. Those children who see their parents leave the apartment early to go to the gym or park before work understand that exercise is something that should be incorporated into your life. It is an ordinary part of their life to move their body daily.
Why should children exercise? A child who is active will have stronger muscles and bones, be less likely to become overweight, decrease the risk of developing type 2 diabetes, possibly lower blood pressure and cholesterol levels and have a better outlook on life. Kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to get to school on time, bending down to tie a shoe, or concentrating in class. For kids, exercise can be as easy as running around the playground, playing ball or tag with their friends, riding their bike with their mom or dad.
So let’s get moving for our health and the health of our children.
Wednesday, November 08, 2006
Healthy Holiday Eating
You made it through the Halloween parties, but what about Thankgiving, Christmas, Chanukah, Kwanza, and New Years festivities. Starting in November, I get more questions regarding how to not gain weight when you have to attend parties and functions. Is it possible to stay fit and healthy when surrounded by foods high in fat, sugar and calories and still enjoy the pleasures of holiday eating and events? Yes, it is possible. You can eat your cake while maintaining a healthy weight – it’s all about moderation and attitude. Be positive - don’t let your food cravings control you. Consider these 10 tips for enjoying the holiday season.
1. Incorporate at least 30 minutes of exercise into your daily routine to help offset increased holiday eating. Go to the health club and take an exercise class. Use the treadmill, exercise bike or elliptical machine. Learn how to use the weight machines or free weights. Walk or jog for 15 minutes twice daily with friends, family or co-workers. Remember exercise time accumulates – two 15 minute workouts are equivalent to one 30 minute workout.
2. Don't skip meals. Starving yourself before a party increases the risk of overeating. In addition, the temptation to eat higher fat and higher calorie food choices intensifies. Before a party, eat a piece of fruit, a box of raisins, a small carton of non-fat or low-fat yogurt, or a string cheese so that you are not famished when you arrive.
3. Eat fiber rich foods first so that you will feel full from "healthy foods" as opposed to refined starches which can cause a plummet in blood glucose (sugar) levels and turn into a never ending hunger cycle. Examples of high-fiber foods are fruits, vegetables and whole grains.
4. If you're hosting a party, make sure you offer your guests plenty of vegetables instead of chips and junk food. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes you can use as replacements that taste just as good as the original. Try using applesauce in place of oil in your favorite holiday breads or cookies; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. By replacing yogurt for sour cream you will save 40 grams of fat and 290 calories in one cup.
5. Offer to bring a low calorie dish to holiday parties, that way you’ll know there will be something safe available that you would enjoy eating.
6. Eliminate or limit high-caloric beverages such as sodas, juices, smoothies, blended coffee drinks and alcohol. There are almost 150 calories in one 12-ounce can of soda or juice. Instead, choose diet sodas or water that are calorie free. Liquors, sweet wines and sweet mixed drinks contain approximately 150-450 calories per glass. If you choose to drink, select wines and light beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. Remember that alcohol increases appetite and lowers inhibitions.
7. Eat more of the roasted turkey, chicken or salmon, which is naturally lower in fat and calories, and less of the gravy, stuffing and a second piece of pie. Alternatives such as cranberry sauce and fat-free frozen yogurt can help you enjoy your meal and help keep calories down.
8. Send the leftovers home with your guests.
9. Eat slower - this will assist with consuming less while feeling full and satisfied at the same time.
10. Plan on not dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays. Besides, restrictive diets don’t work in the long run. They increase anxiety, depression, food preoccupation, binge eating, loss of lean body mass vs. fat, and makes weight re-gain more likely.
Although food is a big part of the holiday season, it doesn’t have to be the focus. Focus more on spending time with family and friends in addition to the tastes of holiday foods. And remember, overeating one day will not cause you to gain weight. It takes days of overeating and if you over indulge at the holiday meal, put it behind you and focus on returning to prior healthy eating habits the next day without guilt. Have smaller portions of all of your favorite foods and, remember, moderation is the key.
Happy Holidays!
1. Incorporate at least 30 minutes of exercise into your daily routine to help offset increased holiday eating. Go to the health club and take an exercise class. Use the treadmill, exercise bike or elliptical machine. Learn how to use the weight machines or free weights. Walk or jog for 15 minutes twice daily with friends, family or co-workers. Remember exercise time accumulates – two 15 minute workouts are equivalent to one 30 minute workout.
2. Don't skip meals. Starving yourself before a party increases the risk of overeating. In addition, the temptation to eat higher fat and higher calorie food choices intensifies. Before a party, eat a piece of fruit, a box of raisins, a small carton of non-fat or low-fat yogurt, or a string cheese so that you are not famished when you arrive.
3. Eat fiber rich foods first so that you will feel full from "healthy foods" as opposed to refined starches which can cause a plummet in blood glucose (sugar) levels and turn into a never ending hunger cycle. Examples of high-fiber foods are fruits, vegetables and whole grains.
4. If you're hosting a party, make sure you offer your guests plenty of vegetables instead of chips and junk food. Reduce the fat in holiday recipes. There are plenty of low fat and low calorie substitutes you can use as replacements that taste just as good as the original. Try using applesauce in place of oil in your favorite holiday breads or cookies; use egg substitutes in place of whole eggs; try plain nonfat yogurt in place of sour cream. By replacing yogurt for sour cream you will save 40 grams of fat and 290 calories in one cup.
5. Offer to bring a low calorie dish to holiday parties, that way you’ll know there will be something safe available that you would enjoy eating.
6. Eliminate or limit high-caloric beverages such as sodas, juices, smoothies, blended coffee drinks and alcohol. There are almost 150 calories in one 12-ounce can of soda or juice. Instead, choose diet sodas or water that are calorie free. Liquors, sweet wines and sweet mixed drinks contain approximately 150-450 calories per glass. If you choose to drink, select wines and light beers, and use non-alcoholic mixers such as water and diet soda. Limit your intake to 1 or 2 alcoholic drinks per occasion. Remember that alcohol increases appetite and lowers inhibitions.
7. Eat more of the roasted turkey, chicken or salmon, which is naturally lower in fat and calories, and less of the gravy, stuffing and a second piece of pie. Alternatives such as cranberry sauce and fat-free frozen yogurt can help you enjoy your meal and help keep calories down.
8. Send the leftovers home with your guests.
9. Eat slower - this will assist with consuming less while feeling full and satisfied at the same time.
10. Plan on not dieting after the New Year. Anticipation of food restriction sets you up for binge-type eating over the holidays. Besides, restrictive diets don’t work in the long run. They increase anxiety, depression, food preoccupation, binge eating, loss of lean body mass vs. fat, and makes weight re-gain more likely.
Although food is a big part of the holiday season, it doesn’t have to be the focus. Focus more on spending time with family and friends in addition to the tastes of holiday foods. And remember, overeating one day will not cause you to gain weight. It takes days of overeating and if you over indulge at the holiday meal, put it behind you and focus on returning to prior healthy eating habits the next day without guilt. Have smaller portions of all of your favorite foods and, remember, moderation is the key.
Happy Holidays!
Tuesday, October 17, 2006
Breakfast and your child's brain
How many times have you heard that breakfast is the most important meal of the day? Let me remind you of why it is important to have a well balanced breakfast. Studies have shown that breakfast eaters have a better overall diet, less trouble concentrating, better memory, higher grades, better attendance and punctuality, fewer behavior problems, less likely to be depressed, anxious, fidgety, or irritable, think faster and more clearly, concentrate better, suffer less fatigue, and are less likely to end up in the nurse's office complaining of tummy aches and dizziness.
So breakfast sounds like a good idea, right? So why do I frequently see parents and caregivers running out of their apartment and grabbing a bagel, donut or pastry from the local deli or bakery for their child. Then the children eat the food while they walk or stuff it into their backpack where it probably stays until lunchtime. And by lunchtime, they are running on empty. Breakfast at home is the perfect time to make sure that your child gets a well balanced meal to start the day.
If your excuse is: “We get up too late” or “We are rushing each morning”, my response is: Wake up 15-30 minutes earlier so that you have time to prepare and eat a healthy breakfast. Make sure your children's school papers and clothes are organized the night before. Breakfast does not need to be a big production. See the breakfast suggestions listed below.
If your excuse is “My child is not hungry in the morning”, my response is: Close the kitchen after 8:00pm. No late-night snacks. It is not unusually for someone not to be hungry when they immediately wake-up. Have your child get dressed before breakfast. If you regularly have breakfast before school, eating early becomes an expected routine.
What is a healthy breakfast?
Breakfast should provide one-fourth to one-third of the day's energy and nutrient needs. A balanced breakfast should provide some protein, a little fat and plenty of carbohydrates. It should also include important nutrients that kids often miss, such as fiber, vitamin C, folate, iron and calcium.
Examples of an ideal breakfast all begin with a glass of low-fat or non-fat milk, and a piece of fruit or a glass of 100% juice. Then add a carbohydrate and protein such as:
· whole-grain cereal with non-fat or low-fat milk
· whole-wheat toast with peanut butter
· a hard-cooked egg and a whole-wheat bagel
· grilled cheese on whole-wheat bread
· oatmeal made with low-fat or non-fat milk
· combine non-fat or low-fat yogurt with a whole grain cereal or granola
· vegetable omelet and whole wheat bread
Eating breakfast needs to be as much of a priority for children as doing their homework.
So breakfast sounds like a good idea, right? So why do I frequently see parents and caregivers running out of their apartment and grabbing a bagel, donut or pastry from the local deli or bakery for their child. Then the children eat the food while they walk or stuff it into their backpack where it probably stays until lunchtime. And by lunchtime, they are running on empty. Breakfast at home is the perfect time to make sure that your child gets a well balanced meal to start the day.
If your excuse is: “We get up too late” or “We are rushing each morning”, my response is: Wake up 15-30 minutes earlier so that you have time to prepare and eat a healthy breakfast. Make sure your children's school papers and clothes are organized the night before. Breakfast does not need to be a big production. See the breakfast suggestions listed below.
If your excuse is “My child is not hungry in the morning”, my response is: Close the kitchen after 8:00pm. No late-night snacks. It is not unusually for someone not to be hungry when they immediately wake-up. Have your child get dressed before breakfast. If you regularly have breakfast before school, eating early becomes an expected routine.
What is a healthy breakfast?
Breakfast should provide one-fourth to one-third of the day's energy and nutrient needs. A balanced breakfast should provide some protein, a little fat and plenty of carbohydrates. It should also include important nutrients that kids often miss, such as fiber, vitamin C, folate, iron and calcium.
Examples of an ideal breakfast all begin with a glass of low-fat or non-fat milk, and a piece of fruit or a glass of 100% juice. Then add a carbohydrate and protein such as:
· whole-grain cereal with non-fat or low-fat milk
· whole-wheat toast with peanut butter
· a hard-cooked egg and a whole-wheat bagel
· grilled cheese on whole-wheat bread
· oatmeal made with low-fat or non-fat milk
· combine non-fat or low-fat yogurt with a whole grain cereal or granola
· vegetable omelet and whole wheat bread
Eating breakfast needs to be as much of a priority for children as doing their homework.
Wednesday, October 11, 2006
Adding more fruits and vegetables to your life
It is so easy to say "Eat 5 servings of fruits and vegetables a day". But many have a hard time achieving this. It is not as difficult as you may think. Here is an example from today's presentation at the Marblehill senior center on this very topic.
Let me begin by telling you that these are very bright, fun and witty older adults. It was a pleasure talking to them on this topic. I began by asking them "why is it important to eat fruits and vegetables". They were highly participative with astute responses. Instead of me writing all the benefits for eating fruits and vegetables, check out these links:
http://www.mypyramid.gov/pyramid/vegetables_why.html
http://www.mypyramid.gov/pyramid/fruits_why.html
Then I provided them information to determine a serving size:
http://www.mypyramid.gov/pyramid/vegetables_counts.html
http://www.mypyramid.gov/pyramid/fruits_counts.html
I discussed choosing fruits and vegetables that are in season for the greatest taste, nutrients and best cost. Cost was a big concern for these adults. I discussed the benefits of purchasing frozen fruits and vegetables (maximized nutrients and minimized costs).
Finally, we talked about ways to incorporate fruits and vegetables into ones diet. To consume at least 5 servings a fruits and vegies, try to have one at breakfast, a mid-day fruit/vegie snack, one at lunch, two at dinner (always start your dinner with a salad) and a fruit dessert (like baked apples). Here are some other tips from mypyramid.gov:
http://www.mypyramid.gov/pyramid/vegetables_tips.html
http://www.mypyramid.gov/pyramid/fruits_tips.html
If these seniors are confident that they can eat at least 5 fruits and vegetables each day, so can you. It is healthy, tasty, filling and satisfying.
Let me begin by telling you that these are very bright, fun and witty older adults. It was a pleasure talking to them on this topic. I began by asking them "why is it important to eat fruits and vegetables". They were highly participative with astute responses. Instead of me writing all the benefits for eating fruits and vegetables, check out these links:
http://www.mypyramid.gov/pyramid/vegetables_why.html
http://www.mypyramid.gov/pyramid/fruits_why.html
Then I provided them information to determine a serving size:
http://www.mypyramid.gov/pyramid/vegetables_counts.html
http://www.mypyramid.gov/pyramid/fruits_counts.html
I discussed choosing fruits and vegetables that are in season for the greatest taste, nutrients and best cost. Cost was a big concern for these adults. I discussed the benefits of purchasing frozen fruits and vegetables (maximized nutrients and minimized costs).
Finally, we talked about ways to incorporate fruits and vegetables into ones diet. To consume at least 5 servings a fruits and vegies, try to have one at breakfast, a mid-day fruit/vegie snack, one at lunch, two at dinner (always start your dinner with a salad) and a fruit dessert (like baked apples). Here are some other tips from mypyramid.gov:
http://www.mypyramid.gov/pyramid/vegetables_tips.html
http://www.mypyramid.gov/pyramid/fruits_tips.html
If these seniors are confident that they can eat at least 5 fruits and vegetables each day, so can you. It is healthy, tasty, filling and satisfying.
Tuesday, October 10, 2006
Eating for the 21st Century
It is so confusing these days when you try to decifer all the news about nutrition. One day it is high carbs, the next day it is high protein. You have to eat your vegies, but then there is a E. Coli outbreak. Every day it is something new or different.
I will attempt to help you weed through all this information to help you understand the latest nutrition and exercise news and ideas.
I will attempt to help you weed through all this information to help you understand the latest nutrition and exercise news and ideas.
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