2009 – Year in Review

Well, it’s that time of year again.  The end of each year always brings various “top 10, 20, 100,” etc. lists that are meant to cause us to reflect on various events that happened or products that were introduced, and how they effected our lives.  It is also a time to think about the future and what we may hope to accomplish in the upcoming year. 

As I look back on this previous year, I am amazed at how quickly it went by.  I can’t believe my first year as a private practice dietitian is almost over!  There are some days when I feel like I’ve been on my own longer than a year, and other days I can’t believe it’s already been a year. 

In 2009, I tried really hard to stay focused on my “core” areas regarding my private practice, which are food allergies/sensitivities and their related conditions, celiac, polycystic ovarian syndrome, sports nutrition and fitness, vegetarian nutrition, and overall health and wellness.  This may sound like a lot of different areas, but when I was working as an outpatient dietitian in a clinic setting, I had to know EVERYTHING about anything that even remotely had a nutrition component to treatment.  Dealing with diabetes and heart disease was a daily event, so staying on top of medical nutrition therapy (MNT) for those conditions was easy.  However, I rarely saw patients with end stage renal disease, liver cirrhosis, cancer, multiple sclerosis, lupus, scleroderma, etc., so making sure my MNT knowledge was current in those areas was much more challenging.  Not to mention that a person’s age also has a huge impact on how you implement MNT. 

By narrowing my focus to a few key areas that I had a huge interest in, I felt I would be better able to stay on top of new research and developments that I could implement in my practice.  This would enable me to provide my patients/clients the kind of “expert” care they deserved. 

Just in my core areas a lot has happened over the past year.  For example, regarding food allergies, there have been breakthroughs in possible treatments for children with peanut allergies, allowing them to be able to consume peanuts. 

People with celiac disease now have a much wider array of processed gluten free items to choose from.  In addition, there are also several applications available for the various smart phones that list gluten free foods and are a tremendous aid when shopping.

In vegetarian nutrition, there had been a vegan omega 3 supplement developed that contained both EPA and DHA (VPure), but it was only available through a company in Europe.  Ordering this product meant having to deal with different currency and lengthy shipping times.  Now there is also a version available out of North Carolina here in the USA.  Both of these products are made from sea algae.  This is a huge breakthrough because previously, vegan omega 3 supplements only contained DHA and/or ALA.  Now, there is no need to use an animal-based product to get all of the types of omega 3 are bodies need. 

One of the most interesting advancements in nutrition technology to me is a new DNA-based test that can help with weight loss.  This particular test determines the ideal percentages of carbohydrate, protein, and fat that a person should consume to manage their weight.  It also determines what level of intensity that person should exercise at.  It is still up to the nutrition professional to determine overall caloric needs and length of time to exercise, but this definitely can speed up a person’s weight loss efforts because now there is no “trial and error” involved in determining if they would benefit from more protein versus more carbohydrate and vice versa.  You can read more about this breakthrough technology here.

I’m sure 2010 will bring about even more advances in nutrition technology.  I look forward to learning about them and bringing them to you in my practice!  I wish you all a very Happy and Prosperous New Year! 

Holiday Baking

I can’t believe Christmas is just days away!  I am WAY behind in my baking!!  I come from a pretty big family (3 brothers and 4 sisters, who at this point almost all have kids of their own), so buying gifts for everyone is virtually impossible since none of us are independently wealthy!  For that reason, shopping for presents really is not that big of a deal for my family and me; we usually either just buy presents for the “little kids” or draw names, or if we are really strapped financially, we just do not buy any presents.  The bigger deal is preparing food.  We always meet for Christmas dinner at my oldest brother’s house, and most of us bring some type of food. 

I usually bring a few things, such as my “holiday festive loaf” (which is a bread with sautéed red bell pepper, green onions, bacon (although I used soy bacon), and Parmesan mixed in), a blueberry banana cream pie, and cookies.  I am actually most known for the cookies. 

Ever since I was a little kid, I have been the designated “cookie baker.”  I was always very into “art” (drawing, painting, making clay models, crocheting, knitting. . . you name it), so when I made cookies, I couldn’t just frost them one solid color and pour a few sprinkles on.  I had to make them look like the imprint on the cookie cutter, complete with individually decorated outfits!  Even the Christmas trees had different colored “ornaments” and garland.  It was something I really enjoyed doing, so I guess that’s why eventually I was the one everyone expected to make them! 

I used to just make several batches of Christmas cookies and have them on a giant platter to set out on the buffet.  Then I started adding my famous oatmeal cookies to the mix.  Eventually, I started hearing some complaints that “all the cookies are gone, and I only got to have one” so in addition to the “community platter,” I started making each person in my family their own individual cookie bag with at least 4 Christmas cookies and a half dozen oatmeal cookies.  This seems to have quelled the complaints! 

My Christmas cookies are no ordinary sugar cookies; I decorate each one in excruciating detail (Santa has either blue, green, or black eyes, same with the mittens; the angels also have various eye and hair colors, sometimes different colored robes, etc.), so it takes me a really long time to make these cookies.  Take a look:

My oatmeal cookies are different as well; I usually make them with applesauce instead of fat, and add dark chocolate chips, dried cranberries, and walnuts.  Sometimes I’ll even toss in a little ground flaxseed (shhh!!  Nobody knows these are “healthy” cookies!). 

Over the years, I have experimented with different ways to try and make the cookies somewhat “healthier,” and taste good.  Especially with sugar cookies; you have to have a certain amount of fat in the dough or it will not roll out properly, or will stick to the cookie cutters.  There is only so much you can do to reduce the fat and sugar content, but at least I know that the fat that I do put into my cookies is a “healthy” fat, and the other ingredients are organic and therefore free of pesticides! 

My most recent experiment (just this past week in fact) has been gluten-free, vegan sugar cookies.  Since this was an experiment, I opted to just make plain Christmas trees (no fancy decorating). I used Ener-G to replace the eggs, and it seems to have worked pretty well; the cookies took longer to bake than normal, but they still have a similar “golden brown” look to them, and are slightly crispy. Overall not bad; they do taste a little different than just regular “wheat” sugar cookies, but still got a thumbs up from my husband!  If you are interested, I basically used this recipe (but replaced the egg with Ener-G and used Bob’s Red Mill All-purpose GF flour mix).

I hope you’ve enjoyed reading my blog so far. . . I’ll probably only write one more before the end of the year.  Until then, Merry Christmas!

Winter Cycling

I admit it, I’m a wimp when it comes to riding my bike in the cold.  I’d much rather go run, or if I have to bike, either use my indoor trainer or take a spin class!  But I know there are just sometimes when you have to get on your bike out in the cold, so here we go. 

I am going to focus on clothing and nutrition regarding training, not “commuter” type cycling.  For some good “commuter” winter cycling tips, see bicycling life and commute by bike . 

I am also not going to cover the technical aspects regarding “winterizing” your bicycle (if that is needed).  There is a really good website regarding these technical details that is put together by All Weather Sports in Alaska. 

Similar to tips for running in the cold, when cycling in the cold you need to protect your head and extremities, as well as stay hydrated and fuel properly. You also need to plan for how long you'll be cycling and if weather conditions may change while you are out riding. See my previous blog post for these particular tips.

Now on a bike, you are going to be generating your own wind, whether it is windy outside or not, so you have to keep this in mind in regards to keeping your body warm.  While some people may generate a lot of heat riding a bike, I personally warm up much more running than I do cycling (that’s one of the reasons I prefer cycling to running in the summer, and vice versa in the winter).  Most people will start to need “more clothing” on a bike as the temperature begins to dip below 50 degrees. 

The first thing to protect is your head and extremities.  Consider wearing a skullcap or some type of helmet liner, and wear gloves.  There are gloves made specifically for cyclists that are full-fingered.  When the temperature starts to get really cold, you may want to try the “crab-claw” type gloves that are similar to mittens, but still give you enough finger movement to be able to shift gears and brake easily.  Depending on what type of shoes you ride in, you may not be able to wear much thicker socks.  Consider purchasing “shoe covers,” or try the much less expensive option, which is to wrap a plastic bag over your shoe.  If you are someone who’s feet do not sweat much, you may even want to wrap your foot in a plastic bag, then tuck your foot into your shoe (I’m told bread bags or plastic newspaper “sleeves” work great for this, it’s not something I personally have tried). 

The next clothing items to consider are arm and leg (or knee) warmers.  These are good for rides that start cold but then warm up because you can either completely take off the warmers and tuck them into a back pocket once you warm up, or just push them down to your wrists and ankles. 

For much colder temperatures, you will likely be wearing full leggings, a long-sleeved shirt, an insulated vest, a balaclava (head wrap that extends to protect your neck and chin), and possibly a wind breaker (in addition to gloves and feet protectors) and sun glasses.  Polarized lenses that are vented can work great for protecting your eyes from the wind, as well as reducing glare (but if they are not vented, they may have a tendency to fog up). 

Finally, make sure that you not only have front and rear lights on your bike, but that you also wear reflective clothing and/or have some type of blinking light on your body as well.  Daylight hours are so short this time of year, plus the skies often tend to be overcast and gray, that it can be difficult for drivers to see cyclists even during the daytime. 

Training in Cold Weather

Depending on what part of the country you live in, you may already be experiencing winter like conditions (even though winter does not officially start until December 21).  Here in Austin, TX, we had our first hard freeze last weekend.  Friday night/Saturday morning it was about 24 degrees at my house, and 27 degrees down by the river (Lady Bird Lake) where I was going to have to lead my training group at 7 a.m.  That is pretty darn cold for us central Texans! 

For that reason, I thought now would be a good time to review a few tips for working out in the cold.  I’ll start with running since that’s what we did last Saturday!  Right now, I’m the lead pacer for a group of runners training for the Austin Marathon on Valentine’s Day.  We have a variety of runners from “first-time” marathoners to experienced marathoners.  Some of these runners have never run more than a 10K, so having to plan clothing for changing weather conditions during a run is something many have not experienced. 

The first rule of thumb is to dress like you would if it was 20 degrees warmer; I like this tip because it is a very individual thing.  Second, protect your head because this is where you will lose the most heat.  Third, protect your extremities (hands and feet) because they have less muscle and therefore less blood flow than your larger body parts. 

To give you an example, I will wear a single layer (shorts and a short-sleeve shirt) down to 50 degrees.  Between 45 and 50, I’ll still wear a single layer, but my shirt will be long-sleeved and I’ll add gloves and ear warmers (particularly if it is cloudy and there is wind).  From 35 to 44, I’ll wear leggings, and 2 top layers (short sleeve under a long sleeve shirt).  When you start wearing “layers,” it is super important that your base layer fits snug, and that you choose a “wicking” fabric, such as dry fit or cool max.  You do not want to wear a cotton shirt or something too loose because once you start sweating, the liquid will not evaporate and you will get cold.  As the temperature drops further (and if there is a significant wind chill), I’ll start adding things like an insulated vest or wind breaker, shorts under my leggings, 2 pairs of socks, a hat or shirt with a build in hoodie, etc. 

You also want to keep in mind how long you are going to be running and if it is going to warm up significantly during that time.  If you are doing a long run that is 2 hours or more, it is possible it could be 10 to 20 degrees warmer than at the start.  Keep this in mind when you are dressing.  You may want to choose a top layer that you don’t mind just tossing when you start to warm up.  Or choose something you can tie around your waist. 

Last but not least, don’t forget about your nutrition.  It is just as easy to get dehydrated in the winter as it is in the summer.  The problem is because you do not get as hot, you may not get as thirsty.  Your body looses a significant amount of fluids through your breath as well as sweat, not to mention that the air is usually much drier in the winter.  Most people also experience the drying effects of heaters during this time of year, so our fluid requirements are just as high as they are in the summer.  Make sure you are drinking plenty of fluids before and during your workouts.

You also burn significantly more calories trying to keep your body warm.  This means you need to be re-fueling on workouts that are taking longer than an hour.  You can do this either by using a sports drink that has calories (NOT a drink that is strictly for electrolyte replacement), gels, gu's, sports beans, etc.  Every body is different in their exact nutrition requirements and what their body will tolerate, so make sure and experiment with different types of drinks/foods. 

Next week I’ll talk about cycling in the cold!  Until then, happy trails!

Staying Healthy During the Holidays

We’ve made it through Halloween and Thanksgiving, now we still have the December holidays (Christmas, Kwanzaa, Hanukkah) and the New Year to get through!  Because these holidays often involve traveling and spending money, a lot of people find this time of year stressful.  Stress can cause a variety of physical problems, from raising blood pressure and blood sugar to lowering our immune systems’ defenses (making us more susceptible to contracting contagious diseases such as the cold and flu).  Add to that changing temperatures, cold rain and/or “wintery precipitation” and it can be quite the battle to stay healthy! 

In order to stay healthy, we need to focus on the things we can control, which include our diet, physical activity, and personal hygiene.  Moderate exercise has been shown to both relieve stress and boost our immune systems.  For those reasons, it is very important that you do not let your exercise slide during this time of year.  You may think that you do not have time to exercise, but what you really do not have time for is to get sick!  If you get sick, you may have to miss work and you may not have the energy to run all your errands.  Exercise is non-negotiable, you need to take time for at least 30 minutes TOTAL of moderate exercise 5 times each week if you want to stay healthy.  Keep in mind that you can break this up into 3 bouts of 10 minutes each, or 2 bouts of 15 minutes each.  By breaking your exercise up, it can often be easier to get in.

What can you do for 10-30 minutes?  You can go for a walk, stretch, do some body weight exercises (such as push ups, chair dips, crunches, etc.), etc.   Ideally, over the week you will get in 3 different types of exercise: “cardio” or “aerobic” type exercise (such as walking), strength training, and stretching.  A great resource for short exercise routines is Runner's World magazine.  You can search for exercises targeting your hips, knees, feet, and core.  Many of these routines can be done in 10-15 minutes.  Another good source is the Whole Living website.  They have 4 different categories of exercise routines: build strength, walking + other cardio, yoga + pilates, and “easy routines.” 

Of course you also want to make sure you are eating foods that will help boost your immune system.  These include yogurt with live & active cultures, a variety of fruits and vegetables, some whole grains, tea (green, black, or herbals such as ginger), and prepare foods with garlic, ginger, and onions.  All of these foods have potential to help fight disease, either through antioxidants or their anti-viral and anti-bacterial properties. 

In addition, make sure you wash your hands often!  The CDC states that “hand washing is the single most important method for preventing infectious disease.”  We need to wash our hand before we eat and every time we get our hands dirty.  Also, avoid touching your “T” zone (eyes, nose, and mouth).  Whenever we touch surfaces such as doorknobs, tabletops, shopping carts, etc., we are likely exposing ourselves to germs that could make us sick, so it is super important we do not transmit those germs into our bodies by rubbing our eyes, biting our nails, etc.  And if you have to cough or sneeze, do not cover your mouth and nose with your hands, use a tissue or if tissues are not available, cough or sneeze into you arm, that way you do not go on to contaminate other surfaces with your hands. 

And last but not least, if you do get sick, stay home!  Be mindful of how you may inadvertently spread your illness.  Do not go to work or to the gym or meet your running/cycling/swimming group where you can get others sick. 

Happy Thanksgiving!

I wanted to take a moment to reflect on the past year and the many things I am thankful for.  First of all, I am thankful for all of you who read my blog!  Coming up with new content to write it (almost) every week for the past several months has sometimes been a challenge, particularly because I want it to be more than just my rants and raves, but something useful to other people.  I am thankful for those of you who have given me positive feedback (whether in person or through email or posted comments). 

I am also thankful for all my clients helping me to survive my first year in private practice!  As they say, starting up a new business is very hard work and can be a bit scary, but it is also a lot of fun and really helps you learn more about yourself and what you are capable of.  I am happy to be keeping my head above water and look forward to the next year being even better. 

It’s also commonly understood that all businesses have “seasons” when things are slow and when things are really busy.  I expected things to really slow down over the holidays because who really wants nutrition and fitness advice at this time of year?  Initially, that was the case, but just this past week I’ve gotten a lot of new clients.  I am really grateful for those brave souls who are not waiting until the start of the New Year to take action to improve their health. 

I am thankful for my friends and family (especially my husband Dan), who have been very supportive all my life, but particularly during the launch of my new business.  Without Dan, I would probably not be doing this blog, and I would have had to pay a lot more to get my website up and running! 

Of course I am thankful for my health, for my home, and for my abilities.  I am a little bummed that I was not able to do many races this year (only a couple of foot races and one cycling event – no triathlons), but realize that I do not have the time to do EVERYTHING.  Spending more time in a “coaching” and “cheer-leading” role this past year has given me a whole new appreciation for people who spend their lifetimes being our coaches and cheerleaders! 

I have so much to be thankful for, it is hard to express it all in a short blog!  I am truly grateful to God for all the blessings he has given me.  I hope you all have a very Happy Thanksgiving!   

Thanksgiving

Only 1 week and 1 day until Thanksgiving!  Thanksgiving is one of my personal favorite holidays; what could be better than getting together with friends & family, enjoying good food, and of course, watching football!  The freedom to be able to enjoy all those things is something I am extremely thankful for. 

However, for a lot of people, Thanksgiving (and the other fall and winter holidays) can pose a big challenge.  These holidays represent high amounts of stress due to food temptations and not being able to stick to their normal routines.  For example, people who have diabetes often struggle to maintain control of their blood sugars because of all the “sweet treats” available, not to mention all the starchy foods!  And of course people who are working on losing weight often suffer set backs during this time.  Then there are those with food allergies who have to be careful, while trying to enjoy food made by other people who may not be as mindful of their allergies.  What should these folks do? 

There are tools to manage “food stressors” during the holiday season, that are often suggested for people with diabetes, yet can easily be used by people who are working on weight loss as well.  One tool is to practice what is referred to as the “plate method.”  Ideally you would be using a plate no larger than 9 inches in diameter.  You fill half of your plate with non-starchy vegetables (preferably not loaded with extra fat!), a quarter of your plate with carbohydrate (such as a potato, rice, pasta, etc.), and the other quarter with protein. This leaves you with 2 additional “carbohydrate choices” to choose from.  This could be in the form of a side roll, a small dessert or fruit salad.  If there is a “buffet” that includes several types of “starch” or carbohydrate items that you would like to choose, try to limit your portion sizes to ¼ cup each (1 carbohydrate choice for most “scoop-able” items is half a cup).  That way you can still limit your TOTAL carbohydrate choices to 3 per meal. 

If you suffer from food allergies, tell the hostess what foods you need to avoid.  Make sure you also bring something with you that is safe for you to eat.  That way if the host is unable to prepare foods that are suitable for you, you will still have something to enjoy during the festivities. 

My family has what most Americans think of as “typical” food for the holiday: turkey and dressing, rolls, green bean casserole, cranberry sauce, and pumpkin pie.  We usually have some other items too, but these vary year to year.  Some of these additions include pecan pie, banana/blueberry pie (my personal contribution, which is a recipe I got from a college roommate years ago that I have made slight modifications to), fruit salad, carrot soufflé, broccoli casserole, garlic biscuits, etc.  Because I am a registered dietitian/coach/HFS, I am the designated “healthy cook” in the family.  I always try to make sure whatever items I am contributing are reduced fat (if not low fat), and reduced sugar.  This enables our friends and family to have some “healthy options” to choose from, in addition to all the other “treats” that are sure to grace the table. 

Another important tip is to not forget what the "spirit" of Thanksgiving is.  A lot of us lose sight of what we are truly celebrating and end up focusing solely on food and sales!  Let’s all try to remember the reason for the holiday and to be thankful for where we are at in life.  No matter how “bad” things may get, there is always something we can be thankful for.  If you are interested in learning more about the history of the holiday, here is a good short story on the subject. 

You may also want to consider volunteering with friends or family members at a local shelter that serves Thanksgiving meals to the underserved.  This is another good way to remind ourselves of how much we have to be thankful for. 

If you can, participate in some kind of fun run or walk.  A lot of cities hold “turkey trots” on Thanksgiving Day that allow you to get in some exercise before eating.  If that is just not possible, try to enjoy some type of physical activity a couple of hours after the big meal; go for a walk, start up a game of basketball or touch football, or even pull out the Wii!  There are lots of things to enjoy during the holiday besides food. 

For daily tips leading up to T-day, follow me on twitter @ChrisMarquette. 

Eating Vegetarian at NASCAR, Take 2

For those of you who have been following my blog, you may remember that back in April this year I wrote about my experience eating vegetarian at NASCAR for the first time.  Well, this past weekend was the second race weekend we attended at Texas Motor Speedway this year. 

I have to say, I learned so much back in April that this time it was a breeze!  I made some of the same things (homemade hummus for sandwiches, black bean burger patties), but I also pre-made some other things that we would be able to just heat up via microwave or crock-pot.  For example, for Friday night I made “Lima Bake,” which is a super tasty recipe I found on the back of HEB’s dried lima bean bag.  Once you have cooked the limas, you just sauté some onions and garlic, then add canned diced tomatoes, chili powder, cumin, and the beans.  Top it off with a little cheddar cheese and your done.  It is super yummy! 

I also pre-made my “famous chili.”  This is actually a newer “made up” recipe for me.  I used to make tofu chili, but apparently I have over-eaten soy and can no longer tolerate it (I know, tough for a vegetarian!), so I’ve had to be creative in using other vegetarian high-protein foods.  Recently I’ve really gotten into “Quorn” products (a “mycoprotein” very similar to mushrooms).  I try not to use them too often, but for those occasions when you really need something other than beans or nuts, it is great!  I now make my chili using Quorn’s “beef” crumbles, pinto beans, kidney beans, diced tomatoes, TONS of chili powder, cumin, onions, jalapeños or serranos, and garlic. 

For all our vegetable “side dishes,” I pre-washed EVERYTHING (that way I also would not have to worry about any cross-contamination issues).  So we had various colored peppers, potatoes, and “salad” vegetables (mixed greens, red onions, tomatoes, etc.) that were all basically ready to go when we got there and would go with just about anything we decided to eat. 

I think I’m starting a new trend too; I actually saw a guy at the truck race (the first race of the weekend on Friday night) wearing a Vegetarian hoodie!  Granted, I think it was the one that says “Vegetarian.  Ancient tribal slang for the village idiot who can’t hunt, fish, or ride.”  It was a little hard to read because he was carrying stuff that obscured part of it, but I think that was the one he was wearing.  Not exactly sure how I feel about that, but it’s a start! 

Another “start” was at our campsite.  We formed a giant “U-shape” with 3 other RV’s, and each night we all had dinner together.  Saturday night I shared my famous vegetarian chili and it got rave reviews.  Sunday night it was my black bean burgers.  It was pretty funny, one guy that I had not met at the spring race but was there for the fall race was very excited to have the opportunity to try some vegetarian food!  He had never had meatless chili or “bean” burgers before!  He also informed me that he is always looking for ways to increase his vegetable intake, so he was quite happy to find some ways of actually having vegetable based entrees. 

I guess my next big vegetarian “project” will be the football crowd, although there I have a head start, as I can always point to Tony Gonzalez as an actual “player” example! 

November is Good Nutrition Month

When most of us think of November, we think of festive fall colors, cooler weather, and of course Thanksgiving.  There are a few other observances this month that involve food and nutrition:  Diabetes Month, Peanut Butter Lover’s Month, and Good Nutrition Month.

What does “Good Nutrition” mean?  In general, it means eating an adequate amount of fruits, vegetables, whole grains, proteins and fats each day (and spread throughout the day) to keep your body healthy.  The exact amounts of each of these groups will vary depending on your current health status, age, weight, and activity level. 

For example, someone who has diabetes has to be very knowledgeable about how many servings of carbohydrates they eat at each meal/snack, as well as making sure each meal/snack is “balanced” so that it includes either protein, or healthy fat, or a lot of fiber with the carbohydrate portion in order to keep blood sugar levels stable.  The timing of meals and snacks for someone with diabetes is also critical; it is much easier to keep blood sugar levels stable if meals and snacks are eaten about the same time each day, and if no more than 5 hours pass between meals. 

For someone with kidney disease, they may have restrictions on how much potassium, phosphorus, and protein they can take in.  A person with celiac has to follow a gluten free diet.  A person who chooses to be vegan has to pay special attention to sources of vitamin D, zinc, vitamin B12, and calcium as these can be low in a poorly planned vegan diet.  An athlete will need to consume many more calories (primarily from carbohydrate) than your average person (for example Tour de France cyclists consume upwards of 6000 calories daily).  These are just a few examples of “specific” areas of nutrition that need to be taken into account for different people in order to make sure they are following “good nutrition” principles. 

For proper brain function and adequate energy levels, we need carbohydrates.  The exact amount is going to vary tremendously for the reasons previously given.  For most people, however, some general rules do apply for our nutrient intake. 

Most people benefit from limiting their saturated fat intake to no more than 10% of total calories, keeping trans fat intake as close to zero as possible (or no more than about 3 grams per day), and eating about 20% of total calories from mono- and polyunsaturated fat.  All of us need to also make sure that some of our polyunsaturated fats include omega 3 and omega 6 fats (these are called essential fats because our bodies cannot make these two fats).  In general, it is recommended that the average person consume at least 1% of their calories from omega 3, and up to 10% of their calories from omega 6.  The best sources of these omega 3 and omega 6 fats are nuts, seeds, avocado, seaweed, seafood, and vegetable oils. 

Most people should also consume at least 25 grams of fiber daily.  Fiber helps keep your cholesterol at normal levels, stabilize blood sugar, give us a sense of fullness (so we do not over eat), and keeps us regular!  We can meet this fiber goal by consuming the following foods daily: at least 5 to 9 servings of fruits and vegetables, 3 servings of whole grains, 1 serving of nuts/seeds.  Consuming legumes (beans) at least 3 times per week can also contribute to our fiber intake. 

As far as protein, most people consume way more protein that they need.  Most people only need about 0.36 grams of protein per pound of body weight.  Athletes do need about twice as much, but even most athletes easily meet their protein needs.  People who have kidney problems will likely be put on a low protein diet. 

We also need to make sure we are drinking an adequate amount of water daily in order to help our body excrete waste products efficiently.  A good indicator that you are drinking enough water is the color of your urine; it should be very pale yellow.  (Be aware that if you are taking a multivitamin with high levels of B vitamins (or a strict B complex supplement), this will likely cause your urine to be bright yellow. )

In summary, just make sure you eat a variety of foods from each food group daily (fruits, vegetables, whole grains, healthy fats, and protein) and limit your intake of “junk foods” (desserts, chips, candy, soft drinks, etc.) as much as possible. 

My LiveStrong Challenge Ride

Since October is also Breast Cancer awareness month, and the month is rapidly coming to an end, I thought this week I’d fill you in on an event I participated in for the first time.  This past weekend here in Austin, TX the last of 4 “LiveStrong Challenge” events took place.  If you are not familiar with the LiveStrong Challenge, it is the signature fundraising series of events that takes place in four cities in the United States to raise money for the Lance Armstrong Foundation (LAF).  LAF was founded in 1997 by Lance Armstrong (cancer survivor and 7-time Tour de France champion).  LAF is committed to providing funds for research, cancer prevention, access to screening and care, and improving the quality of life for cancer survivors.

Like most people, I personally know a lot of people who are either cancer survivors, current fighters, or whose lives were taken by cancer.  Over the years, I’ve done races like the Komen Race for the Cure, and I’ve donated money to other people who have participated in various running or walking events to raise money for cancer and other diseases, but I had never done a cycling event myself.  Being primarily a marathon runner, I thought it would be good to challenge myself with some long distance cycling, so I signed up for the 45-mile course. 

The Austin LiveStrong Challenge had a 5K race on Saturday, and various cycling distances on Sunday (10, 25, 45, 65, and 90 miles).  There was also an Expo both Friday and Saturday where not only could you pick up your race packet, you could also visit the LAF mission booth, get information on cancer prevention, register to win prizes, get samples from various vendors, and purchase merchandise (clothing, shoes, cycling gear, etc.). 

Since I am in the middle of training a group of runners for a marathon (and I actually do all the runs with my group), I really did not have time to train for a “long” cycling event, so I figured 45 miles was a good start.  I knew the course was going to be fairly challenging as it was set in what is known locally as “the hill country,” so doing anything longer than 45 miles was not an option for me this season.  That area is also prone to being quite windy, so the hills were not going to be the only challenge.  We also had to ride over A LOT of cattle guards, and some of the roads were also quite bumpy, which can really wreak havoc on your upper body if you are not careful.

To get prepared, I had been taking a couple of spin classes each week, and tried to get in a “long” bike ride once on the weekends, but the last couple of months, that was just not possible due to my schedule.  Luckily for me, all the run and core workouts we’ve been doing have kept me in pretty decent shape.  By the end of the ride yesterday, I was pleasantly surprised that my legs were not sore at all, and even more importantly, I did not get “saddle sore.” 

It was such a fun experience; very different from any other race I have ever done.  All the volunteers were great, and it just felt so good to be a part of an event that is making a difference in so many people’s lives.  If you have the opportunity to participate in this event in 2010, I highly recommend it.  Visit here for more information. 

October is Vegetarian Awareness Month

October 1 was World Vegetarian Day, and serves as the annual kick-off for Vegetarian Awareness Month.  The purpose is to bring attention to the benefits of eating a plant-based diet, not only for our own health, but also for the health of our planet earth (and of course the animals!).

According to the position statement of the American Dietetic Association (ADA) published in July 2009, appropriately planned vegetarian and vegan diets are nutritionally adequate for all stages of the life cycle, including pregnancy, lactation, infancy, adolescence, and even for athletes.  Note that the ADA defines a vegetarian diet as one that “does not include meat (including fowl) or seafood, or products containing those foods.”

What are the health benefits of a vegetarian diet?  Based on the ADA’s review of evidence-based studies, a vegetarian diet is associated with a lower risk of death from ischemic heart disease.  People who follow a vegetarian diet also appear to have lower blood pressure, lower low-density lipoprotein cholesterol levels (LDL, or commonly referred to as the “bad” cholesterol), and lower rates of hypertension and type 2 diabetes than non-vegetarians.  Vegetarians also tend to have a lower body mass index and lower overall cancer rates.  The reasons why a vegetarian diet may reduce risk of chronic disease are that these diets contain lower amounts of saturated fat and cholesterol and higher amounts of fruits, vegetables, whole grains, nuts, soy products, and fiber. 

I think lowering our risk of contracting heart disease, diabetes, and cancer ought to be reason enough to go vegetarian, but if that is not enough to motivate you, what about climate change?  A lot of studies have found that eating meat produces more carbon emissions that driving our cars.  For the average consumer, their diet has a bigger impact on global warming than the amount of time they drive their cars.  The International Vegetarian Union has many good references on their website if you are interested in this particular topic.

And if that doesn’t motivate you, what about the inhumane treatment of so many farm animals, as well as farm workers?  If you have not seen Food, Inc., I highly encourage you to.  It is still playing in select theaters around the country.  You can also purchase the book.  

Some other interesting tidbits regarding vegetarianism, and notable people from history who were vegetarians can be found at TreeHugger.com .  At the top of the list is Gandhi; his birthday was October 2, so I find it quite fitting that October was chosen as the month for Vegetarian Awareness!   He once said "I do feel that spiritual progress does demand at some stage that we should cease to kill our fellow creatures for the satisfaction of our bodily wants."  Nice quote.  Some other notable vegetarians from the past include Plato, Da Vinci, Tolstoy, and Albert Einstein!  It is said that Albert Einstein did not become a vegetarian until late in life.  I find it quite interesting that Einstein, who is believed my many to be one of the greatest minds to have ever lived, is quoted as saying "nothing will benefit human health and increase chances for survival of life on earth as the evolution to a vegetarian diet." 

For ideas on how to celebrate Vegetarian Awareness Month, visit http://www.worldvegetarianday.org/.

What is a Health Fitness Specialist?

My apologies for not blogging for a couple of weeks. . . I was cramming for a certification exam! Reminded me of my old college days and final exams; glad I don’t have to do that too often!

What is the certification I was testing for? The Health Fitness Specialist (HFS) certification through the American College of Sports Medicine (ACSM). So what is an HFS? It is an advanced personal trainer certification for people who have (at a minimum) an associate’s degree is some type of health related field (such as kinesiology, physiology, physical therapy, nutrition, etc.) and are also CPR/AED certified. The requirements will change to a minimum of a Bachelor’s degree in one of these fields in 2011. I chose ACSM specifically because they have been certifying fitness professionals longer than anyone else, and they set the standard for exercise guidelines that other organizations use for their certifications.

People who have the ACSM’s HFS certification are qualified to:

• Conduct risk stratification.
• Conduct physical fitness assessments and interpret results.
• Construct appropriate exercise prescriptions for healthy adults and individuals with controlled conditions released for independent physical activity.
• Motivate apparently healthy individuals with medically controlled diseases to adopt and maintain healthy lifestyle behaviors.
• Motivate individuals to begin and continue with their healthy behaviors.

A lot of you know I am already an assistant coach for a marathon training group (and have been for a few years), and that I have a lot of personal experience with doing a variety of training (weight lifting, swimming, cycling, etc.), so why would I want to pursue this certification? The main reason is to improve my skill set.

As a registered and licensed dietitian, I am required to get a certain amount of continuing education annually to ensure that I stay on top of new research and methods that may help me help my clients. I am one of those people who usually get WAY more continuing education units than are required because I want to be the best at what I do.

For that same reason, as I have begun to work with more and more athletes, and as I have personally attempted more (and different!) types of athletic events, I want to learn and experience as much as I can in order to improve my ability to help my clients achieve their nutrition and fitness goals.

For more information on the ACSM and HFS, visit their website.

September is Organic Harvest Month™

As I said before, there are a lot of things going on in September! This week I want to highlight “Organic Harvest Month™.” It is sponsored by the Organic Trade Association (OTA) with the goal of bringing attention to the benefits of North American organic agriculture and to encourage consumers to choose organic products.

So what does organic mean? According to the USDA National Organic Standards Board (NOSB) definition, April 1995:

• “Organic agriculture is an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. It is based on minimal use of off-farm inputs and on management practices that restore, maintain and enhance ecological harmony.
• “‘Organic’ is a labeling term that denotes products produced under the authority of the Organic Foods Production Act. The principal guidelines for organic production are to use materials and practices that enhance the ecological balance of natural systems and that integrate the parts of the farming system into an ecological whole.
• “Organic agriculture practices cannot ensure that products are completely free of residues; however, methods are used to minimize pollution from air, soil and water.
• “Organic food handlers, processors and retailers adhere to standards that maintain the integrity of organic agricultural products. The primary goal of organic agriculture is to optimize the health and productivity of interdependent communities of soil life, plants, animals and people.”

In a nutshell, organic farmers make use of cover crops, green manures, animal manures and crop rotations to fertilize and maintain long-term soil health; rotational grazing and mixed forage pastures for livestock and alternative health care for the animals to avoid the use of hormones and antibiotics; renewable resources, soil and water conservation; and eliminate synthetic pesticides and fertilizers. For more information on going organic, visit the USDA’s website.

Some ways to celebrate Organic Harvest Month™ include buying organic foods and other merchandise (of course!) such as clothing, bath oils, wines, etc. Several manufacturers of organic products are also running promotions. For example, you can go to Stony Field Farm’s website and download a “Going Greener Guidebook” that includes information on buying groceries, food safety, recycling, the “earth-friendly diet,” etc. You can also register to win a SunRidge Farms gift basket from Woman’s Day that includes items such as organic dark chocolate almonds and organic yogurt pretzels (yum!). For other events visit the Organic Trade Association’s webpage.

September is also Whole Grains Month

Last week I wrote about National Cholesterol Education Month; this week I want to mention Whole Grains Month, which also complements last week’s blog quite nicely! I’m sure many of you are aware that whole grains can help lower cholesterol, but did you know that whole grains also have many other health benefits? The majority of studies have been done on heart disease, diabetes, and weight management. These studies have shown that consuming 1 to 3 servings of whole grains daily reduces your risk of heart disease by 25-28%, type 2 diabetes by 21-30%, stroke by 30 -36%, and supports better weight management. Some more recent studies have also shown less gum disease and tooth loss, healthier blood pressure levels, healthier carotid arteries, reduced risk of colorectal cancer, reduced risk of asthma, and reduced risk of inflammatory diseases. That should make you want to go eat some whole grains!

So you may be wondering, “what exactly is a whole grain?” According to the Whole Grains Council, “Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.” Some of the most common types of grains that can be found in their “whole” form include amaranth, barley, buckwheat, corn, millet, oats, quinoa, rice, rye, sorghum, teff, triticale, wheat (including varieties such as spelt, Kamut, emmer, durum, wheat berries, etc.), and wild rice.

With such a variety of health benefits, it makes sense that we should all try to incorporate whole grains into our daily diet. If you are not used to eating whole grains, start with just 1 serving daily. The high fiber content in whole grains could cause digestive upset if you increase your servings too rapidly. Make sure you are drinking plenty of fluids daily when consuming whole grains (i.e. at least 8 cups of water). Eventually, try to eat at least 3 servings daily. The following examples represent one serving: 1 slice of 100% whole grain bread, 1/3 to ½ cup of whole grain pasta, 1/3 - ½ cup cooked whole grain (e.g. amaranth, barley, oats, rice, etc. Note that these can be made as a “cereal” or as a side dish – think rice).

To celebrate, the Whole Grains Council is having an “I love my whole grains” contest. What you do is upload a picture of your favorite whole grain food and you could win a week’s worth of meals prepared by one of their chefs! They will actually prepare enough meals for up to 4 people. Sounds like a good deal to me! They are also giving away 47 other “smaller” prizes.

In addition, the Whole Grains Council is posting daily videos on different whole grains, including how to cook them. For more information (or to enter the contest) click here.

National Cholesterol Education Month, and Apple Month !

September has a lot of holidays/observances, such as National Cholesterol Education Month, National Mushroom Month, Apple Month, Fruits and Veggies – More Matters Month, and many more. Of course there was Labor Day, and for those of us in Austin, Texas, the Austin Triathlon was being held on Labor Day. Congrats to all of you triathletes who did that event! I wish I could have been out there with you, but alas, I have not had time to train properly for the swim portion so I was on the sidelines cheering and taking photos. Maybe next season.

Anyway, since there are so many great observances this month, I’d like to try and talk a little bit each week about some of them. This week I want to draw attention to it being Apple Month as well as National Cholesterol Education Month. Many of you have likely had a “lipid panel” done, which is where your doctor has a laboratory check your blood levels of total cholesterol, triglycerides, LDL cholesterol, and HDL cholesterol. Some labs even check VLDL cholesterol and the particle sizes of each specific type of cholesterol (but that is a bit more advanced, and not in the typical lipid panel drawn for the average person).

To make sure everyone is clear on what these lipids are, let me give you a brief explanation. HDL stands for High Density Lipoprotein, and is the type commonly referred to as the “good” cholesterol (or you can think “H for healthy”). It helps remove excess cholesterol and fat from your blood stream. It is usually recommended that this number be higher than 40 for men and 50 for women. LDL stands for Low Density Lipoprotein, and is commonly referred to as the “bad” cholesterol (or you can think “L for lousy”). This is the type that is commonly associated with contributing to the formation of plaques that can clog your blood vessels. For the average person it is recommended that this number be below 100. Total cholesterol is just the sum of the various cholesterol particles, and it is recommended that this number be below 200.

Triglycerides are a type of fat used for energy that also can flow through the blood and may contribute to clogged vessels as well. It is generally recommended that triglycerides be below 150. While not actually a type of cholesterol, it is usually checked at the same time as cholesterol levels.

A high intake of saturated and trans fat has been associated with high levels of LDL and triglycerides; excess alcohol and smoking are also contributors. In addition, a high consumption of simple sugars or refined carbohydrates is known to increase triglycerides.

So what lowers the bad stuff? Eating fiber and exercising (as well as avoiding/limiting the things that increase them such as smoking, alcohol, trans fat, and saturated fat). Of course, genetics also play a role; some people may not be able to maintain healthy levels of these various types of lipids through diet and exercise alone.

So where do apples fall into the picture? Apples actually have quite a bit of fiber as well as other nutrients that act as antioxidants and can help lower our risk of heart disease. In fact, there is some research that indicates that eating apples and drinking apple juice may help reduce the damage LDL causes to blood vessels by slowing down the rate of oxidation that is involved in the build up of plaque. In a study done by researchers and the University of California-Davis, this benefit was seen by study participants adding either 2 apples or 12 ounces of apple juice to their daily diet. (Source: Journal of Medicinal Food, 2000, 3: 159-165).

In addition, according to a review of 10 other studies conducted in the United States and Europe between 1977 and 1993 that analyzed the amount of fiber in the diets of 91,058 men and 245,186 women over a 6 to 10 year period, researchers concluded that for every 10 grams of fiber consumed daily, the risk of developing heart disease decreased by 14%, and the risk of dying from heart disease decreased by 27%. They also found that fiber from fruit may actually be even more protective than fiber from grains, lowering the risk of developing heart disease by 16% (versus 10% for grains) and lowering the risk of dying from coronary disease by 30% (versus 25% for grains). (Source: Arch Int Med, vol. 164, no. 4, Feb. 23, 2004; pp 370-376).

So, since apples are currently in season, and they are great for you heart, now is the time to go out and load up on apples!

Healthy Weight Loss for Women

A lot of people tune in to “The Biggest Loser” and think “why can’t I do that?” or “I want to be on that show!” Other people may be somewhat turned off by the extreme measures that are taken on that show. One thing is for sure, there are many people that are looking for help with weight loss.

There are lots of “weight loss camps” across the country that are targeted to various demographic groups: adults, teenagers, children, women only, etc. Many people find they are able to lose a significant amount of weight when they are in a controlled environment. The problem some people find is that when they are back home, it is difficult to follow the same guidelines as they did when they were at camp.

Green Mountain at Fox Run is a women’s only program that uses a non-diet approach to weight loss and fitness. It has a “retreat” atmosphere, and is located on 26 acres in the Green Mountains of Vermont, overlooking Okemo Mountain. Their weight loss program is spread out over four weeks, with each week building on the previous week’s instruction. Topics include nutrition, behavior change, and fitness. The meals provided in the dining hall cater to many different needs, such as food allergies, heart health, and blood sugar control. When participants leave the retreat, they have learned how to make healthy food choices, as well as have a fitness plan that will fit into their lives. Participants also receive ongoing support via a private discussion board.

One of the great things about Green Mountain is that in addition to weight loss programs in general, they also offer programs specifically for women with polycystic ovary syndrome (PCOS) and Type 2 Diabetes.

The PCOS program is either 1 or 2 weeks, with the next one coming up in November. Women with PCOS who are overweight often have a much harder time losing weight than the average person because of the hormonal imbalances they are suffering from. This retreat is a great opportunity to get support from other women who are going through the same issues. It also gives women with PCOS the opportunity to fully understand their diagnosis and attend workshops on topics specifically related to PCOS issues.

The Type 2 Diabetes program is one week (the next one is in September). One of the benefits of this program is getting to meet with a board certified endocrinologist who specializes in diabetes. People who attend this program also get more guidance and support to help them put what they learn about controlling diabetes into action.

For more information, check out their website: Green Mountain at Fox Run

Organic vs Conventional: Which is better?

The debate over whether organic food is more “nutritious” than conventional food rages on. Some of you may have seen some media reports on a recent study out of the UK that appears in the September 2009 issue of the American Journal of Clinical Nutrition. This report is a review of 55 studies published between January 1958 and February 2008. These studies looked at levels of 13 nutrients such as vitamin C, phenolic compounds, magnesium, potassium, calcium, zinc, copper, and total soluble solids. These nutrients are vitamins, minerals, and some antioxidants (for example, vitamin C and phenolic compounds are antioxidants).

Why is it important to look at the content of these nutrients in our foods? Because vitamins and minerals support our health in a variety of ways; they are needed for healthy eyes and skin, strong bones, muscle and nerve function, etc. Some vitamins and other substances also act as antioxidants. Antioxidants can prevent or slow down oxidative damage that occurs to our bodies, hence lowering our risk for developing many health problems such as cancer, heart disease, diabetes, etc.

The researchers conducting this review did not find significant differences between conventional produce and organic produce regarding most of these nutrients. They did find that conventional produce had higher levels of nitrogen (likely due to the use of synthetic fertilizers), and organic produce had higher levels of phosphorus and acidity. This in itself is significant because foods high in nitrogen have the potential to turn into cancer causing nitrosamines in the digestive tract, which indicates organic foods are safer in this regard. Higher levels of phosphorus and acidity are protective (phosphorus being a key mineral in bone health, metabolism, as well as nerve and muscle function; acidity aiding in the absorption of various nutrients), also indicating organic foods are a better choice. However, you will notice that you will not see that conclusion reported.

Another thing they fail to emphasize is that this report admits that they did not analyze chemical residue or contaminants. These researchers actually state that herbicides, pesticides, and chemical fertilizers may also affect the chemical content of foods and that in this regard, organic foods likely have an advantage over conventional foods because they do not use these synthetic substances. In addition, because this study looks at conventional farming from over 50 years ago, the results are likely skewed as well because conventional farms in the 1950s were a lot closer to organic farms than they are in this day and age.

This particular review also failed to look at total antioxidant capacity among the nutrients studied. The Organic Center (TOC) conducted a review of these same studies. They found similar results as the UK review for most of those particular nutrients, but they did had very different results regarding phenolic compounds. In addition, the TOC also looked at antioxidant capacity.

In looking at phenolic compounds, the TOC used more rigorous selection criteria and focused on studies that had scientifically valid “matched pairs,” meaning organic and conventional farms that were grown in the same regions, on the same types of soil, using the same types of irrigation systems, harvested at the same time, and grown from the same plant variety were compared (which is why they had different results). Using these criteria, they were able to find 25 matched pairs for comparing phenolic compounds. Of these 25, 18 of the organic crops had higher phenolic compounds while only 6 of the conventional crops had higher phenolic compounds.

Regarding antioxidant capacity, there were 8 matched pairs; seven of the organic crops were higher than the conventional crops. There were also 15 matched pairs for specific antioxidants such as quercetin and kaempferol. Once again a majority the organic crops were higher than the conventional crops.

On average, across all the valid matched pairs, the nutrient levels in organic foods were 25% higher than conventional foods. In addition, the most significant differences were for key antioxidants that average Americans do not consume enough of. This is like saying by eating these organic foods, you are getting the benefit of eating an additional serving of fruits and vegetables daily.

Based on the UK report’s overall conclusion, most of the media outlets are inaccurately reporting that organic food is not any more nutritious than conventional food. This is a clear example of how often media reports will take parts of research and sensationalize it, giving consumers faulty information.

Even if organic foods were not higher in many nutrients than conventional foods, they are definitely lower in pesticide reside, which in itself is a health benefit. Organic farming methods are also more sustainable and therefore better for the environment. Having said that, there are a number of other studies that have come out in the past year (post February 2008, which was the end of the studies reviewed in the UK report) that do show organic foods are higher in many nutrients than conventional foods.

So if you are trying to decide if organic foods are really worth it, I say yes! They are “safer” when it comes to chemical contaminants, better for the environment, and higher in some key nutrients that are extremely beneficial for your health.

August is Water Quality Month

August is full of unusual “holidays,” including National Catfish Month, National Picnic Month, Peach Month, Water Quality Month, Family Fun Month, and Admit Your Happy Month! Because many of us are suffering from an unusually hot summer, this week I want to focus on Water Quality Month.

While there are many beverages that can quench our thirst, and there are times when we benefit from beverages such as juices, sports drinks, milk, etc. (such as after a hard workout), as well as times when we just want something with flavor to drink, our bodies still need some plain water to help flush out waste products that are formed throughout the day.

I often get asked “How much water should I drink?” The answer is “it depends.” On days that you exercise, you will need to drink more water depending on how much you sweat (see my earlier blog on “Do You Know Your Sweat Rate?”). A good rule of thumb, in general, is to drink until your urine is almost clear (like the color of lemonade as opposed to the color of apple juice).

The next question I usually get asked is “Should I drink bottled water or is tap o.k.?” Now this depends on where your water comes from. The safety and flavor of water will vary from source to source due to different levels of contaminants and naturally occurring minerals (such as calcium, iron, etc, in “hard” water) and whether your water comes from a private well or a public water supplier. If you get your water from a public water company, you can access its water-quality or consumer-confidence report from the local water utility. You can also get more information by calling the EPA's toll-free Safe Drinking Water Hotline at 800-426-4791, or visit their website. The website Campaign for Safe and Affordable Drinking Water also has fact sheets to help you understand these reports.

If your water comes from a private well, you can have it tested. Call your local health department for recommendations or visit the EPA’s website for a listing of certification officers.

Even if your water is safe, many people just don’t like the taste of tap water. You can always filter it to eliminate those “unsavory” flavors, as well as eliminate some potential contaminants. You can either purchase a pitcher that has a filter on it, attach a filter to your faucet, have one mounted under your sink, or even have one that filters water as it comes to your home. If you choose to purchase a filter, make sure it is approved by the National Sanitation Foundation (NSF), Underwriter’s Laboratories (UL), or the Water Quality Association.

If you turn to bottled water for safety, keep in mind that bottled water is often just filtered tap water, so it may not be any “safer,” particularly because in the process of bottling water, there is now another source of potential contamination if good manufacturing processes are not followed. Purchasing bottled water also has a huge toll on the environment. According to the Earth Policy Institute, it takes about 17 million barrels of oil to produce the amount of bottles needed to meet the United State’s demand for bottled water. That’s enough fuel to run over a million cars for a year. There is also the question of how safe those plastic bottles holding water really are. If you absolutely have to buy bottled water, look for the brands that have the NSF certification.

What about carrying water around? Try to store your water in metal canteens or glass. If you have to use plastic, avoid bottles made with BPA, and make sure you don’t leave water sitting in plastic bottles at high temperatures, such as in your car in 105-degree heat! High temperatures may cause “leaching” of chemicals in the plastic into your water.

Replacing Glycogen After Exercise

Many athletes have questions about recovery nutrition, and whether or not there is truly a “window” of opportunity to replace glycogen after a workout. The short answer is “yes” there is a definite window when you are best able to replace your body’s depleted glycogen stores. However, there are actually several phases when you can replace your glycogen. Before we get into these phases, some of you may be wondering “what is glycogen?”

Glycogen is the storage form of glucose (and glucose comes primarily from the breakdown of carbohydrates). The liver can store some glycogen, but the majority of our glycogen stores are in our muscles. Every type of workout will use some amount of muscle glycogen, therefore carbohydrate is the nutrient you need to focus on for recovery.

There is a 30 – 60 minute window immediately after hard exercise (lasting an hour or longer) when your muscle glycogen stores are very low and will readily absorb carbohydrate and resynthesize glycogen most rapidly. However, the rate at which your body will resynthesize glycogen remains fairly high for 2 hours after exercise, and is still slightly elevated up to 6 hours after exercise. After 6 hours, glycogen resynthesis slows down dramatically.

How important it is for you to take advantage of the “rapid window” depends on your training schedule. If you are training only once every 24 hours, it is not quite as important for you to eat in this window; you can basically replace your glycogen stores more slowly over the rest of the day. However, if you are going to be training again in 12, 8 or even 4 hours, it is extremely important that you refuel in this rapid window. In this situation, after a hard training session ideally you would consume 0.5 to 0.7 grams of carbohydrate per pound of your body weight in that 30 – 60 minute window. You would consume this same amount of carbohydrate again 2 hours later. The rest of the day you would consume snacks and meals with some carbohydrate depending on your training schedule and total carbohydrate needs.

So what are the best types of carbohydrates to consume to replenish your glycogen stores? Studies have shown that both liquid and solid carbohydrate will adequately refuel the body after exercise. It is possible that higher glycemic index (GI) foods (such as sports nutrition supplements, breads, and cereals) may enhance glycogen synthesis. If you are taking advantage of the rapid window (30 – 60 minutes), you may choose to use high GI foods at that time, and for the rest of the day use a mix of moderate and low GI foods.

Many people have experienced the symptoms of glycogen depletion in a single training session or competition if they have not eaten enough carbohydrate and have “burned” up all of their stores due to the duration of the event (often known as “bonking” or “hitting the wall”). It is possible that many more people have experienced the symptoms of glycogen depletion over a longer period of time without even realizing it. If you consistently under eat carbohydrate and you are doing endurance training, over about one week’s time, you will likely start to feel sluggish, have a “heavy” feeling in your legs, have difficulty increasing your effort (particularly during interval training), and may even have difficulty maintaining your normal intensity and duration of exercise. If you are experiencing these symptoms, it is very likely that your glycogen stores are not being replenished adequately due to chronic under consumption of carbohydrate. So, eat more carbs!

Healthy Fish, Healthy Body, Healthy Ocean

We’ve all heard how important it is to include fish in our diet to improve our overall health. However, most of us have also heard we need to be cautious about eating fish because of possible contamination with mercury, PCBs, and other toxins. Throw in ecological “devastation” and it can make choosing to eat fish a daunting task! So what are we to do?

To minimize your risk of consuming fish that have been contaminated with mercury or polychlorinated biphenyls (PCBs), avoid large fish. Large fish are “longer lived” which is one reason they have higher levels of mercury and PCBs. This would include shark, tilefish, king mackerel, swordfish, and bluefin tuna. Some smaller fish, such as grouper, may also have high levels of toxins.

As far as the health benefits of fish, a major reason why fish is so good for us is because in general it is low in saturated fat (the “bad” fat), and is usually a good source of omega 3 fatty acids (one of the “good” fats). Omega 3 has gotten a lot of press for its anti-inflammatory properties, its ability to lower triglycerides, its anti-clotting factors, as well as a host of other potential benefits. The types of omega 3 fatty acids from “marine” sources tend to be the most readily used by the human body. The type of omega 3 from land plant sources is not as readily used (our bodies have to convert it to the other types before it is efficiently used). Therefore, seafood omega 3 is the most highly recommended.

If you enjoy seafood and want to get the most health benefit out of it, while minimizing your impact on the ocean, develop a relationship with the person selling you fish! This person should be able to answer any questions you have about the fish (where it comes from, if it is farm raised what it is fed, if it is “overfished,” etc.).

Wild fish are usually a safe option. The Marine Stewardship council puts its blue and white logo on fish coming from fisheries that minimize the impact on the environment, keep populations within sustainable levels, and meet all laws of sustainability (local, national, and international). Shopping from fisheries that are certified will minimize your chances of consuming wild fish that have high levels of PCBs. Some examples of “safe” wild seafood include Alaskan salmon, US North Pacific sablefish, and Oregon pink shrimp.

Farmed fish may also be a good option if coming from well-regulated farms. Some examples of good choices include domestic barramundi, rainbow trout, oysters and mussels.

Some domestic shrimp farms are classified as livestock farms and therefore have been able to obtain USDA organic certification. However, the USDA does not offer organic certification for other types of seafood that are classified as aquaculture farms. Keep in mind that you may see an “organic” label on fish that comes from international producers.

To summarize, the following fish are good for you and for the ocean: anchovies, Atlantic mackerel, farmed rainbow trout, farmed oysters, Alaskan or Canadian sablefish, wild Alaskan salmon, sardines, and US farmed shrimp.

Do You Know Your Sweat Rate?

Now that we are smack dab in the middle of summer, there is no escaping the heat. For those of you who are exercising outdoors, it is extremely important that you stay well hydrated. Why does this matter? Because becoming dehydrated can have significant negative impacts on your performance. It can also lead to painful cramps, fainting, and heat exhaustion.

A general rule of thumb is to make sure that your urine is very pale yellow (almost clear) through out the day. However, note that if you are taking a high dose of B vitamins, the first few times you urinate after taking these vitamins your urine will likely be a very bright yellow. This does not mean you are dehydrated, it merely indicates that you are excreting “excess vitamins” that your body cannot use.

Many athletes will become dehydrated in competition because they often forget to drink enough fluids during their event. The longer the event, the higher the risk of becoming dehydrated. This can happen in training as well, particularly if the athlete has to carry their own fluids.

How do you avoid becoming dehydrated while training, as well as in competition? First of all, make sure you are well hydrated before you start exercising. This means just before you begin training or competition, your urine should be very pale yellow.

The next step is to hydrate according to your sweat rate. How do you know what your sweat rate is? There is a fairly easy way to calculate this. Pick a day when you can train for at least an hour in conditions similar to what you would normally be training in. Weigh yourself in the nude and record your weight. Proceed to run/cycle/swim, etc. for an hour or longer. Keep track of how much fluid you drank while you were working out. Try to avoid urinating immediately after your workout. After completing your workout, dry yourself off as much as possible then re-weigh yourself, again in the nude. Now subtract your post-workout weight from your pre-workout weight and add the weight of the fluids you drank. Divide this number by the amount of time you trained and you have your sweat rate. Remember that 16 ounces equals one pound.

Here is an example: Jack weighs 165 pounds prior to his workout. He then goes and runs for 1.5 hours, during which time he drank 16 ounces of water (or 1 pound). He gets home and weighs himself again. He is down to 163 pounds. His sweat rate is (165 – 163 ) + 1 divided by 1.5 hours or 2 pounds per hour.

This means Jack needs to drink 32 ounces of fluid per hour when he is working out. If he does not, he is going to have to make sure he replaces this much fluid as soon as possible afterward.

If you regularly compete in completely different conditions than you train in, it is helpful to try to mimic those conditions at least once for the purposes of calculating your sweat rate to guide your hydration needs for competition.

Do You Know Where Your Food Comes From ?

Wow, I can’t believe it is already July! Where did the month of June go? This weekend we will be celebrating our nation’s Independence. For a lot of people, that means days off from work, cook outs, going to the lake or beach, and generally spending time with family and friends. I hope we can all take some time out of our festivities to remember those who have paid the price (and are still paying the price) for the freedoms we enjoy.

As Americans, we enjoy many advantages that a lot of people around the world do not. One of these “advantages” is an abundant food supply. However, as with all things, sometimes too much of a “good thing” can be bad.

Our nation has really gotten away from the traditional small farm model; most of our food is now supplied by giant industrial food companies such as Monsanto. Because of this, a lot of us no longer know anything about our food: how it is grown, how it is harvested, and if you are a meat eater, what the animals you are eating are fed, how they are housed, how they are slaughtered, etc. This lack of knowledge can create huge problems, particularly when outbreaks of food borne illness (or food poisoning) occur. The larger the supply chain, the harder it is to figure out who caused the contamination.

When you buy locally, you know who your farmer is. By knowing your farmer, you can very often “tour” the farm and see for yourself how the food is produced, harvested, and brought to market. This knowledge can really put your mind at ease because you know firsthand who is handling your food. An added benefit of buying locally is that your food stays fresh longer, without unnecessary preservatives. When you buy locally, often produce will last for 2 weeks or longer; when you buy it in the grocery store, it has already been “traveling” for many days (or weeks) as it is being processed, which is why it will often go bad in your refrigerator within a few days.

If you are on the fence about buying food locally, I would encourage you to do some research on your own. There is a great movie that has just been release nationwide called “Food Inc.” This movie is all about our nation’s food supply, including the effects on farmers, consumers, and the environment. For more information on this movie, and to see if it is showing near you, check out http://www.foodincmovie.com/about-the-film.php

June is National Dairy Month

Belated Happy Father’s Day to all you Dads out there! I hope you all had a good weekend, and that this week finds you in good health.

I mentioned in my first June blog that there are a lot of things going on this month (Fruits and Vegetables Month, Men’s Health Month, etc.); well, it is also National Dairy Month.

Over the years there has been a lot of controversy over dairy products and whether they are truly healthy for you or not. My answer is “it depends.” Since I have deepened my knowledge of immunology, I now know that each person has his or her own unique immune response to food. For that reason, I cannot say across the board that Dairy is good or bad for you. For the person who’s immune system does not react negatively to dairy (i.e. does not produce/cause excess mucous, hives, joint pain, diarrhea, etc.), then dairy can be healthy.

Milk, whether from cows or goats, is a naturally good source of carbohydrate (from the milk sugar lactose); protein; the minerals calcium, potassium, phosphorus, magnesium, and zinc; the B Vitamins riboflavin and B12, and varying amounts of fat (depending on if you choose skim, 1%, 2%, etc.) Milk also naturally contains smaller amounts of iron, vitamin E and other B vitamins. Most milk is fortified with the additional vitamins A & D, and some now contain omega 3 fatty acids.

Carbohydrate provides energy; protein provides the amino acids used as building blocks for muscle as well as hormones, enzymes, etc.; minerals help provide acid/base and fluid balance (which affects blood pressure, muscle function, etc.) as well as affect bone health; and the vitamins positively affect numerous systems in our body (metabolism, red blood cell integrity, eye health, skin health, etc.). Some studies have shown that dairy products may help with weight loss, but the exact reason is not known.

Yogurt has many of the same properties as milk, but has the added benefit of providing large amounts of probiotics, which have been shown to improve the health of the digestive tract, particularly in people suffering from diarrhea caused by bacteria, antibiotics, and viruses. There is currently a lot of research in the field of probiotics looking for other possible benefits. Preliminary findings indicate probiotics may enhance immunity, decrease risk of colon cancer, prevent some allergies, reduce symptoms of inflammatory bowel diseases such as ulcerative colits, and reduce symptoms of irritable bowel syndrome.

Cheese is different from yogurt and milk in that most (if not all) of the lactose is removed in the making of cheese. Therefore, often people who are lactose intolerant and avoid milk can tolerate cheese. Because most of the lactose has been removed, cheese is not a good source of carbohydrate (lactose is carbohydrate). However, cheese does contain all the other nutrients milk has, and in fact, at much higher levels. The reason why cheese is so concentrated in these other nutrients is because it takes about 10 pounds of milk to make 1 pound of cheese! This makes cheese a very good source of protein. The amount of fat will vary depending on the type of cheese. Another interesting fact is that eating a small amount of cheese immediately after a meal or in between meals as a snack has been shown to reduce tooth decay. The exact reason why is not known, but the high levels of calcium and phosphorus in cheese may play a role.

So to eat dairy or not is a highly individual decision. Pay attention to how you feel after consuming dairy products, and if you don’t feel an ill affects, then consider it a healthy choice for your body.

The other big question with dairy is organic versus conventional. According to the National Dairy Council, the only difference between organic and conventional is that organic farmers do not use rbST (a hormone) and use only organic fertilizers and pesticides. The National Dairy Council insists that as far as safety, quality, and nutrition, there is no difference. They state that according to the FDA, less than one tanker in 1000 tests positive for any animal drug residues, including antibiotics. In those instances when drug residue is detected, the product is destroyed and kept out of the food supply. Source: NationalDairyCouncil.org

Organic foods, in general, are produced with more “sustainable” methods than conventional farming, which means that it is better for the planet. As far as taste, that is subjective. Health wise, both should be providing equitable amounts of the various nutrients. When making the decision whether to go organic or conventional, you need to weigh what is important to you and what you can afford.

June is Men’s Health Month

The week leading up to (and including) Father’s Day is also National Men’s Health Week. Congressman Bill Richardson has been quoted on the house floor as saying "Recognizing and preventing men's health problems is not just a man's issue. Because of its impact on wives, mothers, daughters, and sisters, men's health is truly a family issue." Unfortunately, men are notorious for not wanting to go to the doctor or get health assessments. The purpose of Men's Health Week is to increase awareness of preventable health problems among men and boys and encourage early detection and treatment of disease. This is very important because research shows that over half of premature deaths in men are preventable.

So, what are some steps to take to prevent these “premature deaths?” The first is to establish a relationship with a primary care doctor if you don’t already have one. The best time to find a doctor is when you don’t need one! Don’t wait until you are already sick before you try to find a good doctor. Ask family, friends, and co-workers for recommendations. You can also call the American Board of Medical Specialties at 1-866-275-2267 or visit their website, www.abms.org to get information on various doctors.

By visiting your doctor when you are not sick, your doctor can get a good baseline which will allow him or her to know what is “normal” for you and more readily treat you if you should become sick. Remember, this is a “relationship,” meaning you are responsible for providing the doctor all the information you have about yourself that will help him or her to provide you with the best care they can. That means when you go to your appointments, be honest about any symptoms you are having, bring in a list of any medications or supplements you are taking, know what your family medical history is and provide it, and ask any questions you may have. There is a great self assessment form you can download free and use to write down information that is useful for doctors’ appointments at www.healthselfassessment.com . Most doctors appreciate patients who are active participants in their own health care. If you feel like your doctor isn’t listening to you, find another one.

Some other general steps you can take to stay healthy are:
1. Eat a healthy diet that includes fruits, vegetables, whole grains, protein sources that are low in saturated fats, drink plenty of water, and limit alcohol to 2 drinks daily.
2. Include 30 minutes of moderate exercise at least 5 times per week.
3. Use sunscreen when you are outdoors.
4. Know your family history.
5. See your doctor regularly.
6. Don’t smoke.
7. If you are over 40, get a baseline PSA (prostate specific antigen) test and monitor periodically.
8. Manage your stress.

For additional tips on men’s health, there is a great booklet that can be downloaded for free at http://www.menshealthnetwork.org/blueprint.

What is a CSA and why should I join?

There are lots of things going on in the month of June, so you’ll want to be sure to check out each of our weekly blogs this month to get the scoop! Since one of the things June is known for is “Fresh Fruits and Vegetable Month,” I want to highlight the benefits of joining a CSA.

What is a CSA? It stands for “community supported agriculture.” This is a way for consumers to purchase local, seasonal produce directly from a farmer. In general, the way it works is a farmer sells a certain number of “shares” to the public for a certain price. The share is usually a “box” that contains primarily produce, but may contain other food items as well (such as farm fresh eggs, cheese, etc.). Consumers who purchase a “share” receive this box of food each week (or however often they signed up to receive one) during the farming season. Depending on what part of the country you live in, it could be year round (with a couple of weeks of “break” once or twice a year), or it could be primarily in the spring and summer months. Here in central Texas, we are lucky to have CSAs that produce virtually year round.

Some CSAs are set up to where consumers can come and volunteer on the farm and then pick up their box. Others allow consumers to pick up their box at a specific location, such as a Farmer’s Market. Another concept slightly different from a traditional CSA is the “Farm to Work” program. This is a program where companies partner with local farmers and offer “shares” to their employees. The employees pay for their share and pick up their box at a designated time and location at their job site. This is an extremely convenient way to participate in a CSA. This benefits the company by giving their employees convenient access to healthy food, thereby increasing employees’ overall health and well being, which leads to a happier, more productive work force.

There are many advantages to participating in a CSA for both the consumer and the farmer. Benefits to the farmer include getting paid early for their crop, without having to lose profits to a “middle man,” and getting to know their customers. Benefits to consumers include much fresher and tastier produce, exposure to new vegetables and ways of cooking, knowing exactly where their food comes from, learning how their food is grown (often by getting to visit the farm), and getting produce that is grown by sustainable and organic methods (even if the farmer cannot afford to get the actual USDA “Organic” certification).

Some people may wonder why it is important to know how your food is produced and where it comes from. One big reason is safety; think of all the reports we’ve had over the past year of different food items being “recalled” due to contamination (tomatoes, peanuts, pistachios, etc.). If you know where (and how) your food was produced, it is much easier to track contamination if it happens.

To find a CSA in your area, go to http://www.localharvest.org/csa/

Interested in starting a Farm to Work program at your place of employment? Check out https://sustainablefoodcenter.org/farmtowork/