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Fueling Your Athlete

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Ahhhh….my favorite time of year—football season.  I’m assistant coach to my son’s tackle football team this year.  I put this info together and shared it with our team and their parents.  I brought in “urine specimen” cups for them to view how their urine looks when they are well and not-so-well hydrated.  The kids went nuts when I tried to drink the “specimens”, but I think they will remember this easy way for them to gage their own hydration status.

Fueling Your Athlete

To maximize performance in the classroom AND on the field, it is important to pay attention to the foods we eat. Proper nutrition can help your child feel better, be more alert and learn more. During competition, adequate nutrition can help your child stay injury free or recover quicker if injured. Good nutrition does not have an off-season. To get the most benefit, you need to start now and continue throughout the year. Remember, you set the example for your family!

The Nutrition Playbook:

1. Start each day with Breakfast!

Any food can count toward breakfast. Be sure to include fruit, grains, proteins and dairy.

2. Focus on powerhouse foods:

  • Fresh or Frozen Fruits and Vegetables: give energy and nutrients needed to stay active, focused and healthy
    • Aim for 2 pieces of fresh fruit and 1-2 cups of Vegetables everyday. Fruit juices are a source of liquid and nutrients but more benefit comes from eating the whole fruit.
  • Lean Sources of Protein: help build new muscle and repair damaged tissues. Baking, grilling, broiling boiling or steaming are great ways to prepare meats. Lean choices include:
    • Fresh or frozen Fish, Canned Tuna or Salmon
    • Skinless Chicken Breast
    • Eggs
    • Peanut Butter
    • 1%, 2% or Part Skim Cheese
  • Whole Grains, breads and cereals: are great source of vitamins, minerals and fiber. They provide a strong source of Carbohydrates, the body’s preferred fuel source! Sources include:
    • Oatmeal, Grits or Whole Wheat Cold Cereals
    • Whole Wheat Breads, English Muffins, Tortillas
    • Wheat Pasta, Brown Rice

 

3. Drink 8 oz of 1% or Fat Free Milk or Eat Yogurt at least twice everyday!  Milk supplies protein and carbohydrate and is an excellent source of calcium, potassium and many other important nutrients!

4. Plan on adding snacks during the day to fit around practices and games.

  • Snack Ideas: [Good to use as pre or post game snack!]
    • Peanut Butter Crackers, graham crackers or sandwich with a Banana and Glass of Milk
    • Cup of Yogurt, piece of fruit, and pretzels with water
    • Cup of Yogurt with granola cereal
    • 3 Fig Newton’s with a glass of water or milk
    • Cheese and crackers, grapes, and water
    • Homemade Trail Mix:  Handful of nuts (any type will work) mixed with a ½ handful of dried fruit (raisins, cranberries, apricots, etc.)
    • Celery and or Apple with peanut butter
    • Cereal and low fat milk. Add some fruit!

5. Limit Fast Foods!  Most restaurant meals short change you in fruits and vegetables and contain excessive amounts of sodium. If you choose fast foods, make sure to add fresh fruit to the meal and choose Low Fat (1%) or Fat Free (Skim) milk in place of sodas or tea.

6. Stay hydrated during the day by drinking plenty of fluids.

You should be urinating at least every 2-3 hours. Sports drinks may help some, but your first choice should be water. You can monitor urine color to get a better idea of how well hydrated you are. Try to keep urine color between the numbers 1 and 3. (See chart below)

You do not want your urine to be totally clear as that  could signify over-hydration. Also keep in mind, certain medications, vitamins and herbal supplements can cause urine colors to change.

 

 

 

 

 

7. Rest and Recovery! Games and practices can make it difficult to keep a regular sleep pattern. It is important to get proper rest to help reduce risk of injuries and provide for time to recover from training. Get a jump on nutrition by planning meals and snacks in advance to help when time becomes limited.

 
 
Here’s to a Healthy and Safe Sports Season!

It’s Your Health.  It’s Your Life.  Make That Change!

~John

Feeding Toddlers & Preschoolers

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I spoke to the “Circle of Hope” mother’s group here in Elizabeth City this morning.  I compiled a list of helpful resources for parents of young children and just wanted to share…. 

 

Nutrition Resources for Parents of Toddlers & Preschoolers

 

Books for Parents:

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“Child of Mine: Feeding with Love and Good Sense”, Ellyn Satter MS, RD, LCSW, BCD. Bull Publishing Company; 3rd edition, 2000.

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“Just Two More Bites!: Helping Picky Eaters Say Yes to Food”, Linda Piette, MS, RD. Three Rivers Press, 2006.

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“Feed Your Family Right” by Elisa Zeid, MS, RD, CDN. Wiley, 2007.

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“Baby Bites: Everything You Need to Know about Feeding Babies and Toddlers in One Handy Book” by Bridget Swinney, MS, RD. Meadowbrook, 2007.

 

Helpful Websites:

 

clip_image010 http://www.dinnertogether.com

clip_image012 My Pyramid: www.mypyramid.gov

clip_image014 Nutrition Pair, LLC: www.nutritionpair.com   http://www.facebook.com/NutritionPair

Super Kids Nutrition: www.superkidsnutrition.com

 

Books for Children:

 

“Eating the Alphabet” by Lois Ehlert. HMH Books, 1996.

“Bread and Jam for Francis” by Russel Hoban. Harper Collins, 1964.

“Eat Your Peas” by Kes Gray & Nick Sharratt”. Harry N. Arams, Inc, 2006.

“The Carrot Seed” by Ruth Krauss. HarperCollins, 2004.

“I Will Never NOT EVER Eat a Tomato” by L. Child. Orchard Books, London, 2000.

“Muncha, Muncha, Muncha” by Candace Fleming. G. Brian Karas Atheneum Books for Young Readers, New York, 2002.

 

It’s Your Health.  It’s Your Life.  Make That Change!!!

~ Angie

Farmer’s Market Season

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Waterfront market

It’s Farmer’s Market season.  Local open air markets are a great opportunity to do something good for your health.  As we have said numerous times before, increasing our fruit and vegetable intake is one of the best things we can do for our bodies.  Fruits and vegetables are low in calories but enormously high in nutrition. 

Local or home-grown fruits and vegetables are usually highest in nutrition.  They are freshly picked and have not been traveling long distance on a truck or sitting in a warehouse.  They do not have to travel far to their destination—your table! 

Another great and fun advantage is that you get to meet the people who have grown your food.  You can ask them how to prepare the particular fruit or vegetable.  Farmers really enjoy sharing their knowledge about their produce and providing you with recipes and/or preparation tips.

Additionally, you are helping to stimulate your local economy as well as keep your local farmers in business.  Want to eat “organic”?   Many local farmers practice organic farming.  Just ask them about it. 

Want to find markets in your local area?  Check out this site   http://www.localharvest.org/. Just plug in your zip code and it will find farmer’s markets in your local area.

In Elizabeth City, NC, we have the Downtown Waterfront Market every Saturday from 9am until 1pm through October 30 this year.  Visit www.downtownwaterfrontmarket.com for more information. 

So, make plans to visit a local farmer’s market this weekend.  Enjoy the sights, sounds, and fresh air.  Pick up a fruit or vegetable that you have never eaten.  You may discover a new summertime favorite!

It’s your Health!  It’s Your Life!  Make That Change!

~ Angie

Add a Little Spice…Turmeric

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Can the spice turmeric keep you healthy?  Read our guest blog from fellow RD and Virginia Tech graduate Nour El-Zibdeh.  Nour practices in the Washington, DC area.  Visit her website below for additional articles and delicious recipes. 

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie & John

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A common spice in the East, turmeric, is obtained by crushing and grinding the root of the turmeric plant.

The active ingredient in turmeric is curcumin. It’s used commercially in the United States as a food additive to prevent sunlight damage and as a food-coloring agent for cheese, mustard, potato flakes, ice cream, and soups. A teaspoon of turmeric has 8 calories, 0.17 g protein, 0.5 g fiber, 4 mg calcium, 4 mg magnesium, 6 mg phosphorus, and 56 mg potassium

Curcumin is an anti-oxidant and anti-inflammation agent. It fights free radicals and inhibits lipid peroxidation, which contribute to inflammation, heart disease, and cancer. It also boosts other anti-oxidants and found to be ten times more effective than vitamin E.

Turmeric and Diabetes

Oxidative stress that accompanies diabetes can damage the lenses of the eyes, leading to cataracts. In animal studies, curcumin delayed the initiation and slowed down the progression of cataracts. It also lowered blood glucose level and prevented protein glycation (binding of amino acids to glucose) that causes aging and stiffening of artery walls, lung, and joint tissues. Curcumin supplements reduced total cholesterol and low-density lipoprotein cholesterol (LDL—bad cholesterol) and increased high-density lipoprotein cholesterol (HDL—good cholesterol).

Recommendations

The evidence is not strong to recommend turmeric or curcumin supplements. Most studies are done on lab tissues or animals, and human trials, while promising, are still inconclusive. No exact doses have been suggested for patients with diabetes.

However, since turmeric has been used for centuries in India, the spice itself is safe for consumption. Clinical studies report safety of curcumin supplements for up to 3600-8000 mg/day for 4 months with mild side effects, such as nausea, diarrhea, headache, rash, and yellowish stool.

Turmeric in The Kitchen

Turmeric is a main ingredient in curry powders. However, to get the most possible amount of curcumin, it’s better to use pure turmeric in cooking since the amount in curry powders varies.

Store turmeric in an airtight container in a cool, dry, and dark place. Be careful, turmeric can stain clothes. It can be bitter, so use small amounts when cooking.

Suggestions for Use

· Season poultry and meat with ¼ teaspoon when cooking

· Add to rice and other grains, fruit dishes, and jellies for a yellow color (natural food coloring that is less expensive than saffron)

· Add to pastas, potatoes, vegetables, vegetable soups, chili, chutney, Thai or curry sauces

Recipes

Middle Eastern Tomato Lamb Stew (Link: http://practicalnutritionbydietitian.com/2010/03/28/recipe-middle-eastern-tomato-lamb-stew/)

Curried Cauliflowers with Potatoes and Chickpeas (Link: http://danielleomar.blogspot.com/2010/03/superfood-turmeric.html)

Grilled or Roasted Eggplants with Turmeric (Link: http://practicalnutritionbydietitian.com/2010/03/16/turmeric-spice-and-eggplant-recipe/)

Indian Spicy Turky keema (link: http://www.chowandchatter.com/2010/01/spicy-turkey-keema.html)

Persian Chicken with Green Beans and Carrots (Link: http://turmericsaffron.blogspot.com/2009/09/chicken-with-green-beans-and-carrots.html)

By:

Nour El-Zibdeh, registered dietitian, is a nutrition consultant, freelance writer and blogger. In her blog, Practical Nutrition (Link: http://practicalnutritionbydietitian.com/), she offers healthy lifestyle tips and inspires people eat nutritious foods without sacrificing the taste or the fun. Nour is pursuing a Master of Science degree in Nutrition.

There’s Something about Running in the Fall…..

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Fall is our busiest season.  School is back in the session, the children are busy with fall sports and we are traveling to college football games. However, I would have to say that it is my favorite.  I love making gingerbread with the kids and the awesome smell that carries through the house. I love relaxing at the end of a busy day to George Winston’s “Autumn”. I love the crisp coolness and excitement in the air at college football games. But, one of my all-time favorite things to do in the fall is to run.  There is something about a run in the fall that is different from any other time of the year.  It is a treat for the senses.  The sound of the crackling leaves under your feet, the smell of the wood fires burning in the chimneys, the feel of the cool air, the look of the vibrant colors in the changing leaves and coral sunrises. The bugs are gone and the humidity is down. Madison, our ten year old Lab, feels it too as she is finally willing to leave from below the shaded tree and join me for the cool down. 

Running, just like any exercise, makes you feel good.  When you exercise aerobically, you release endorphins. Those endorphins reduce stress and improve your mood.  Whenever I feel tense, exercise always makes me feel more relaxed.  The more hectic life gets, the more exercise seems to help me cope.  If I have tough decisions to make, it seems gives me a clear head in which to think. 

Many people know about how exercise can help you to lose or maintain weight, control blood sugar levels and improve overall fitness. But, one very important aspect of exercise that is often overlooked is how it can improve your mood.

So, get out and enjoy the good things that both fall and exercise offer.  If you are not a runner, go for a walk.  You will be surprised at how good it will make you feel, both physically and emotionally! 

 ~ Angie

It’s Your Health. It’s Your Life. Make that change!

November is National Diabetes Awareness Month

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November is National Diabetes Awareness Month. This is an opportunity to recognize this widespread disease that can result in serious and debilitating complications, such as heart disease, stroke, kidney disease, blindness, and amputation. In the United States, 24 million people or 7% of the population have diabetes. Another 57 million Americans, or 29% of the population, have pre-diabetes. The incidence of diabetes in North Carolina is especially high as North Carolina ranks tenth in the nation.

Diabetes is an expensive disease. One out of every five U.S. health care dollars is spent caring for individuals with diabetes. The total annual economic cost of diabetes in 2007 was estimated to be $174 billion. In fact, over the past five years, the cost has risen more than $8 billion each year.

The prevalence of diabetes in the U.S. is also rising. It has more than tripled over the past 25 years. The CDC estimates that every 21 seconds, someone in the US is diagnosed with diabetes. If things continue at this rate, 1 in 3 children born today will develop diabetes within their lifetime. Research has shown that obesity is the main reason for this increase.

Besides obesity, additional risk factors for diabetes include:

  • Sedentary lifestyle
  • Unhealthy eating habits
  • Age over 45 years
  • Family history of diabetes
  • African American, Latina, Native American, Asian American, Pacific  Island ethnicity
  • Women who have delivered babies nine pounds or more at birth.

The good news in all this is that diabetes is a controllable disease. We can’t control our genetics, ethnicity or age, but we can control unhealthy eating habits and a sedentary lifestyle. Complications are decreased when blood sugar control is managed through health eating and physical activity. Research has shown that for every 1% reduction in Hemoglobin A1C (A1c), the risk of developing eye, kidney, and nerve disease is reduced by 40%. The A1c is an estimate of average blood sugar over the previous three months.  What this means is that if your average blood sugar is lowered by just 30 points, your chance of any potential complications is almost cut in half.

If you have diabetes, pre-diabetes or are even at high risk of developing diabetes, find a Registered Dietitian, preferably one who is a Certified Diabetes Educators (CDE). A CDE is a health care professional that teaches people with diabetes to manage their condition. Formal education, years of practical experience, and a Board Examination are required prior to becoming a CDE. RD/CDE’s will help you to learn the tools, skills and emotional support necessary to control blood sugar and decrease the risk of long term complications.

It’s Your Health. It’s Your Life. Make That change!

~ Angie

A Perfect Example of Nutrition Misinformation

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This article was written by John and myself and was featured in the “Guest Columnist” section of the August 22, 2009 edition of The Daily Advance. 

 

We read Robert Kelly Goss’s article, “I am Not a Foodie”, from the August 5, 2009 Daily Advance with some interest. However, we found his assertions disconcerting. His claim, “it is now a known fact that it (milk) is laden with chemical growth hormones and antibiotics that leaches into your child’s body, changing your child’s chemistry and not for the best” is a concern. While he may enjoy organic milk, making unsubstantiated claims like that are in poor judgment. This type of sensationalism is what fuels the fears and misconceptions many people have about nutrition and our food supply.

As “Foodies”, or more correctly, Registered Dietitians, we have been trained with both B. S. and M. S. Degrees in Nutrition with courses including Anatomy & Physiology, Human Metabolism, Chemistry, Biology as well as Food Science. When claims such as Mr. Kelly-Goss’s are allowed to float with no response, it adds to the “fictional” sciences that some people follow. While I am sure you can find support for any position on the internet, we would hope that Mr. Kelly-Goss would have done more in-depth research on this topic, or at least spoken with a Registered/Licensed Nutrition Expert before sharing his fringe ideas with our community.

We have no problems with people choosing organics over conventional food. This is certainly a personal choice. However, we question the reasons for doing so. For example, there is no difference in the nutrient value of organic and conventional milk. Keep in mind, companies promoting organic consumption DO prosper when claims targeting conventional foods play on our fears. Unfortunately, the onus of proving or disproving such a claim seems to always fall on the conventional line of thinking. Look at the billions of dollars still being spent by consumers on “natural” supplements. Many tend to not question the claims they make for curing a multitude of illnesses yet question the validity or safety of our food supply. However, the claims made by many supplement manufacturers fail when held to a peer – reviewed research study.

A former college professor lived and taught by his mantra to, “think critically and analytically” when assessing ideas. That line of thinking would help many people find the true answers they are looking for when trying to improve their health. Unfortunately, critical thought and analysis were missing from the claims made in that article.

All milk, even organic milk, contains hormones. One main point that should be brought out from a physiological standpoint regarding the hormones is that the majority of these are amino acids, or proteins. If taken by the mouth, they are subjected to the contents in our gut. More specifically, they are digested by hydrochloric acid. Thus, these proteins are denatured by the power of hydrochloric acids that our stomachs produce. This denaturing will render the hormones ineffective in our bodies. A great example is that of insulin. Insulin is a growth hormone used to help regulate your blood sugar levels. In the body, insulin is created in the pancreas and delivered directly to the bloodstream. For people with diabetes that require insulin to control their blood sugars, it must be injected. Insulin taken by the mouth will become ineffective once it hits the acids in the stomach.

Another protection we have from the hormones given to cows is that many of them will be eliminated during pasteurization BEFORE reaching our milk supply. Pasteurization is an extremely effective means of killing bacteria and protecting our food supply.

It is a shame that we continue to look for magic bullets instead of taking simple steps to improve our health. Simply eating more fruits and vegetables would be a great start. Before you start to complain about the potential pesticide residue on your fruits, washing your fruits and vegetables with water will eliminate almost all of them. If you’re still not sure, add a little soap to the water and wash them like you would your hands!

Base your nutrition information on scientific evidence, which includes peer-reviewed articles and research studies. Use caution if getting nutrition information via the internet. The internet is full of scare tactics, speculations and pseudoscientific claims. Think critically and analytically about the sensationalized claims you may hear or read about. If you want to get educated about nutrition, look to Registered Dietitians. They are your source for the most reliable and science-based food and nutrition information.

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie & John

Breast is Best, Especially in Wake of Hurricanes, Pandemic Flu

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John and I are huge proponents of breastfeeding.  As parents, we have seen the wonderful outcomes and rewards that breastfeeding has provided in our own children.  As Registered Dietitians, we know that breastmilk is nature’s most perfect food.  Besides the ideal balance of carbohydrate, protein, fat and micronutrients, it contains antibodies specifically obtained from the mother to destroy viruses and harmful bacteria.  The benefits of breastmilk extend well into an infant’s adult years and will reduce their risk of ever developing obesity, diabetes or cancer. 

August is World Breastfeeding Month and a time to “celebrate” breastfeeding.  I participated in the University at Albany School of Public Health’s  Breastfeeding Grand Rounds earlier this month.  This year’s theme is “Breastfeeding: A Vital Emergency Response”.   This is certainly an appropriate theme, especially as we are entering into peak hurricane season here on the east coast and the threat of upcoming H1N1 pandemic flu.  What I will remember most from this webinar was the story told by a breastfeeding mother who was displaced during Hurricane Katrina.  She spoke of how difficult it was for formula feeding mothers to find formula as well as uncontaminated water or supplies.  Also, she spoke of the breastfeeding “heroes” that she witnessed–mothers who stepped in and fed the babies of mothers did not have formula or supplies.   

With breastfeeding mothers, there are no worries about formula supplies, storage or contamination.   The milk is readily available.  Plus, breastmilk protects against diarrhea–which is a huge problem in disaster settings.   

With the H1N1 threat, the Centers for Disease Control and Prevention (CDC)  is stressing the importance of breastfeeding for protection against the H1N1 (swine) flu.  The CDC states, “Flu can be very serious in young babies.  Babies who are not breastfed get sick from infections like the flu more often and more severely than babies who are breastfed.”   They are urging new mothers to initiate breastfeeding early (within the first hour of birth) and to feed frequently.  Mothers who are breastfeeding should continue, even if they become ill.  Formula should be avoided or minimized and breastfeeding maximized.  

The Academy of Breastfeeding Medicine is also recommending for mothers to continue breastfeeding if they have the virus.  If an infant is suspected to have H1N1, the infant should continue breastfeeding.   They state, “Breastfeeding is generally beneficial in limiting the severity of respiratory infections in infants but information specific to this influenza is currently unavailable. During typical influenza outbreaks, often the infant has been exposed to the virus prior to the mother’s awareness that she has an infection. It is believed that the spread of this particular virus may occur 24 to 48 hours prior to the onset of symptoms. Exclusive breastfeeding up to 6 months of age provides optimal protection.  The mother who is mixed-feeding  (breastmilk plus other liquids or foods) may wish to attempt to increase the amount of breastmilk provided to her infant. If the infant has difficulty with direct breastfeeding, pumped or expressed milk can be provided.”

I know this from my personal experience nursing my daughter.  Over Christmas 2003, John, Jonathan and I all contracted influenza.  At the time, I was exclusivlely breastfeeding Bayleigh, who was two months old.  I was so worried that she would get sick, but continued to nurse her throughout my illness.  She stayed healthy and happy while the rest of us were bedbound for days! 

Here in Elizabeth City, Jessica Williams, LPN & Certified Lactation Specialist, states:  “the unique thing about breastmilk is that every component is used by the infant in some way. It’s the ultimate recipe for a new baby and a new mom. The immunity and vitamins and minerals provided just in the first few days after delivery alone by breastmilk are remarkable!  Breastmilk was designed to nuture a baby just as a mother’s womb  has the previous 9 months prior to being born”.  Jessica teaches breastfeeding classes for expectant mothers and states that  just educating moms about the wonderful components of breastmilk sometimes is all they need to get past the “fear of the unknown”.

Jill Overton is an Occupational Therapist and a new mother to a seven week old baby girl.  Jill says,  “I breastfed my son for a full year and feel that it contributed to him having little to no stomach or bowel upset, severe illness or allergies during that first year of his life.  He was as healthy and as strong as could be!”.  Breastfeeding is also calming to new mothers, “it allows me a wonderful opportunity to bond and snuggle with my baby during an otherwise chaotic day.”

I think this quote from James Grant, the Executive Director for Unicef from 1980-1995 sums it all up:  “Imagine that the World had created a new ‘dream product’ to feed and immunize everyone born on earth.  Imagine also that it was available everywhere, required no storage or delivery and helped mothers to plan their families and reduce the risk of cancer.  Then imagine that the world refused to use it”.

It’s Your Life.  It’s Your Health.  Make That Change!

~ Angie

A Taste of Lebanon

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John at the International Fest

John at the International Fest

John and I participated in the International Food Fest a few weeks ago at Holy Family Catholic Church here in Elizabeth City.  John and I represented Lebanon.  John’s grandmother was Lebanese and he grew up with his grandmother, mother and aunts preparing these tasty dishes. 

Lebanese cooking has been said to be a labor of love, a thorough process that takes time and follows with the reward of enjoying the flavorful dishes.  Our directions from John’s Aunt Mike included making the “sign of the cross” with the olive oil over the dishes to bless those who produced the food and all those who will eat it.   

We made Kibbe and Tabouli.  John and I spent a Friday afternoon pounding, preparing and baking Kibbee.  It has been said that you could always tell when Kibbe was being made in a Lebanese home as the entire neighborhood could hear the pounding.  The aroma in our kitchen Friday night was out of this world and certainly worth all of the hard work!

Kibbe or Kibbeh is a Levantine Arab dish and is traditionally prepared with chopped lamb (we used very lean ground beef), burghul (or bulgar/cracked wheat), sweet onion, garlic, fresh mint & parsley, olive oil and pine nuts.  There are many different ways to prepare Kibbe.  We made ours into meat balls and baked them.  Kibbe is served with plain yogurt and wrapped in Syrian bread (Syrian bread is a soft bread similar to pita bread but without the “pocket”).  

Tabouli, tabbouleh, or tabouleh is also a Levantine Arab dish and is made of bulgur wheat, fresh mint & parsley, onions, garlic, tomatoes, cucumbers, olive oil, Lebanese olives and lemon juice.  In Lebanon, tabouli is served with Syrian bread and scooped out of a common container. 

We had a great time making and enjoying these dishes with others.  Nutritionally, these foods are very high in fiber, antioxidants and mononunsaturated fat.  But, eating them is the ultimate reward … fresh, healthy and full of flavors.

~ Angie

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Angela Lamberson, MS, RDN, LDN, CDE, Certified Integrative Health Coach

John Lamberson, MS, RDN, LDN, CDE

Phone: 252.335.WELL or 252.335.9355