Thursday, September 22, 2016

2016 FNCE SCAN Reception

Come & Join SCAN and the SCAN All Stars for the first reception of the evening.
SCAN will be hosting the first reception of the night immediately following the Sunday sessions. Join us for a spectacular view of the Boston seaport and a chance to mingle with the SCAN All Stars - long time, well known SCAN members who are making a impact in their field. 

For more information: http://www.scandpg.org/fnce-2016/2016-fnce-scan-reception/

Tuesday, September 20, 2016

SCAN at FNCE 2016: Sports Track Agenda

Get an inside look at the latest sports nutrition and fitness trends used by today's experts. Apply these effective strategies to the adolescent athlete, professional athlete and everyone in between. For more information click here.

Sunday October 16th

8:00 - 9:30 AM 
203. The Emerging Field of Yoga Therapy in Dietetics
Annie Kay MS, RDN, Anu Kaur MS, RDN, RYT,  Sat Bir Khalsa PhD
10:00 - 11:30 AM 
358. Physical Performance and Nutrition Metrics: Defining and Assigning Value to the Sports/Wellness RD
Lindzi Howder,  Neal Baumgartner, Peggy Ann Milam

Monday October 17th

8:00 - 9:30 AM
Enette Larson-Meyer,  Lindzi Howder,  Nicholas Barringer, Roberta Anding
 
1:30 – 3:00 PM
Hope Barkoukis,  John Hawley PhD

Tuesday October 18th

9:45 – 11:15 AM
Karen Reznik Dolins,  Marianne Smith-Edge,  Melinda Manore PhD, RD. CSSD,  Rosa Hand MS, RDN, LD, FAND
 
12:00 – 1:30 PM
Ahmed El-Sohemy PhD, Flavia Fayet-Moore, Nanci Guest

Monday, September 12, 2016

No Bones About It: An Osteoporosis Post

We’ve all been there before, stagnant at the dinner table with moms voice in the background saying, “You can’t leave until you drink your milk and eat your veggies.” Well, turns out, you should have listened to your mother.

The latest research findings reveal that we have a relatively short window of opportunity to maximize our bone mineral acquisition (or bone density). Once we reach our mid-twenties bone density slowly decreases while bone mass continues to increase. Just to clear up some confusion, bone density occurs early in life until about our mid-twenties and it’s the composition of our bones. Bone mass is more about maintaining the strength and quality of our bone density after our mid-twenties. If you’re reading this and you are thirty or older, your body has most likely transitioned from maximizing bone density to maintaining strong bones.

I am just as guilty as the rest of us. When I was younger I was always playing a sport and busy being a teenager. Consuming adequate calcium and vitamin D daily wasn’t even on my mind.  Only 42% of teenage boys and 13% of teenage girls get the recommended daily intake of calcium per day.  However, there is some good news! While your window of opportunity may have expired to increase bone density, there are several things you can do to maintain strong bones.

Tips to strong bones:
·         Continue to consistently consume calcium and vitamin D daily.
·         Take it easy on the coffee or caffeine. Trust me, it pains me to recommend cutting back on coffee.  I am a coffee lover but excessive amounts of caffeine can increase urinary calcium losses.  However, if you consume adequate amounts of calcium through your diet, it shouldn’t be of concern.
·         Pick up those weights! Consuming calcium without exercising won’t result in maximizing bone mass, just as eating large quantities of protein won’t result in strong muscles.
·         Just as mom once said, drink your milk and eat your veggies. 
o   Sources of calcium: leafy greens such as kale, milk, yogurt, sardines, salmon, dry milk powder, and some fortified foods.
o   Dietary vitamin D typically has a more exclusive list including salmon, tuna, eggs, fortified dairy, and shiitake mushrooms.
·         Chill out on the added sodium (table salt). If you consistently eat out at restaurants or add salt to your food I’m talking to you. Sodium is important in your body but excessive amounts can not only lead to hypertension as age increases but also can increase urinary calcium excretion.

Gradually incorporate these tips into your lifestyle for long-lasting and sustainable lifestyle changes.  It’s never too late to maintain your bone density!


Sources:  Food and Nutrition Magazine – May/June 2016 Issue

SCAN  Allison Bokenkotter is a new RD in Cincinnati, Ohio.  You can find her on LinkedIn: Allison Bokenkotter.  

Monday, September 5, 2016

How Unsaturated Fats Help with Inflammation and Weight Control

Butter, bacon, whole milk or full-fat dairy have been all the rage the last 1-2 years.  Food trends have included the popularity of the Paleo diet and Bulletproof coffee.  Both of these trends coincide with research about the role of fat in our diets.  Fat plays several roles.  It adds flavor and satiety to meals.  It’s important in hormone regulation.  It also adds Calories. 

Let’s talk about both, with a bit of chemistry and a bit of nutrition included.
ScienceDaily defines unsaturated fat as: “…a fat or fatty acid in which there is one or more double bond in the fatty acid chain.”  In layman’s terms, it’s liquid at room temperature (with the exception of the avocado).  Sources include: avocados, nuts, soy, canola and olive oils.  Saturated fat is another type of fat that consists of single bonds and is notably solid at room temperature.  Saturated fat can be found in animal products (dairy, meat, eggs, butter and coconuts). 

In Frontiers, research shows: “A diet high in saturated fat can make your brain struggle to control what you eat, says a new study. Consuming fish oil instead of lard can make a significant difference, the study shows” (Science Daily, 2016).  In regards to inflammation, the American Journal of Clinical Nutrition had a recent article in July of “more than 5,000 people, investigators have found that greater intake of nuts was associated with lower levels of biomarkers of inflammation, a finding that may help explain the health benefits of nuts” (American Journal of Clinical Nutrition, 2016).

The important part to focus on is the overall diet and to consider swapping out a few servings of saturated fat for unsaturated fat as needed.  It probably won’t hurt to throw in a few servings of nuts on a weekly basis if you’re concerned about inflammation.

References:
Brigham and Women's Hospital. "Frequent nut consumption associated with less inflammation: Five or more servings of nuts per week or substituting nuts for animal proteins tied to a healthy profile of inflammatory biomarkers.." ScienceDaily. ScienceDaily, 29 July 2016. <www.sciencedaily.com/releases/2016/07/160729110930.htm>.

Frontiers. "Fish oil vs. lard: Why some fat can help or hinder your diet." ScienceDaily. ScienceDaily, 29 July 2016. <www.sciencedaily.com/releases/2016/07/160729132910.htm>.

Gina Volsko MS, RDN, LD is an Ohio based dietitian, health data nerd and weightlifting convert.  You can follow her on Instagram @weightlifting_wife.

Monday, August 29, 2016

A Call for SCAN Contributors!

As summer starts to close in and back to school activities start up, have you thought about  your business or increasing your online presence during the fall season?  Consider blogging for SCAN to increase your unique visitors and page views to your personal sites or build your online presence! 

We are looking for posts that relate to SCAN's mission and fall within The Academy of Nutrition and Dietetics Social Media Policy.  In addition, we want to promote you with a short biography and links to your social media outlets and/or websites.


E-mail SCAN blog coordinator, Gina at glesako@gmail.com for more information. 





Monday, August 15, 2016

Kettlebells, We’re Kind of a Big Deal


Kettle what? If you’ve walked into a gym lately you’ve probably seen a misshaped looking weight that is round on the bottom with a handle attached on the top. A kettlebell. Despite what you may think, kettlebells are kind of a big deal. Not only are they a staple in almost every gym in the 21st century but there’s entire workouts focused around kettlebells, actual gyms are named after them (Queen City Kettlebell, Cincinnati, OH) and along with adequate calcium and vitamin D, kettlebells can help increase your bone mass!

Russia, the birthplace of the kettlebell, first appeared roughly 350 years ago. Originally used as handled counterweights to weigh out dry goods on market scales, Russians began swinging and throwing the odd objects around for entertainment and began using them to build muscle and an athletic figure.

So what exercises do I even do with a kettlebell? Glad you asked the list is endless! Some exercises include the kettlebell swing, which is considered the classic and most well known exercise, the hang clean, Turkish get-up, single arm swing, pistol squats, the snatch, and several more. While dumbbells can often be substituted for kettlebells for some exercises, kettlebells tend to be more versatile and more difficult to control as the weight is not evenly distributed as it is in a dumbbell. As you become more advanced in these exercises you can move your way up to the kettlebell with a gorilla head, weighing in at 70lbs. (shown at the top).

So how are kettlebells suppose to help me increase bone mass? Our bones are living tissue, meaning they need stress to stimulate growth.  While you may consume adequate amounts of dietary calcium and vitamin D, you won’t reach your optimal bone mass without proper exercise. The 2016 position statement of the National Osteoporosis Foundation stated that lifestyle behaviors affect 20-40% of adult peak bone mass. In their position statement, lifestyle factors that received a grade A included exercise and calcium intake, while other lifestyle factors such as dairy, protein, smoking and vitamin D received lower grades, implicating that in terms of peak bone mass, these factors are not as significant when compared to calcium and exercise. Weight-bearing exercises, such as swinging that kettlebell, exerts a stress load that bones need to stimulate mineral uptake.

So next time you’re at the gym, walk past the dumbbell rack and head for the gorilla looking kettlebell, after all they’re kind of a big deal.


Sources:
National Osteoporosis Foundation - https://www.nof.org

Food & Nutrition Magazine – May/June 2016 issue

Exercises: 

About the Author:
Allison Bokenkotter is a recent graduate of the University of Cincinnati and recently passed the RD exam. In addition, she’s the diversity/national nutrition month chair for the Greater Cincinnati Dietetic Association. 

Monday, August 8, 2016

Quick Oatmeal Bars

No more excuses to skip breakfast with this very simple recipe including bananas, oats, your choice of nuts and dried fruits.

 I am a victim of wanting a quick and easy breakfast on-the-go as I try to get through the door, and to be honest, my granola bar and Greek yogurt routine could be better.  With the new 2015-2020 Dietary Guidelines suggesting we cut our sugar intake to no more than 10% of our total calories, we need to caution added sugar in our processed food products, especially the healthy-looking granola bars and protein-rich Greek Yogurts.

I had been staring at these lonely ripened bananas on my counter and realized they would be better baked in something then added to my overnight oats as a mushy topping.  I came across a wonderful recipe via thekitchn.com for 4-ingredient Banana Oat Bars.  In my version, I ended up using the 3 small bananas and I added in shredded coconut, whole almonds, chia seeds and pumpkin pie spice (I am a New Englander that is obsessed with anything pumpkin flavored).

 Looking back, I would have added the vanilla extract which was optional and dried fruits that were included.  In addition, I would have chopped the nuts to make it easier to cut than rather it looking like a square of trail mix.   Take a look and let me know your thoughts and creative modifications!


•3 small, ripe bananas (2 large also works), peeled
•2c Rolled Oats
•1/2 t salt
•1/4c almonds, or nuts of choice (recommend chopped)
•1 T chia seeds
•1/4c shredded coconut
•sprinkle of nutmeg or pumpkin pie spice •Would recommend 1/4c dried fruit to add more flavor, i.e. raisins, dates, or apricots would be delicious
Preheat your oven to 350 degrees F and set aside a 9 x 9 baking dish (lightly greased).

Start mashing the bananas in a bowl until it becomes a smooth liquid (I used a large fork).  Then mix in the the remaining ingredients; hold off on the nutmeg if you plan to use as just a topping when the mixture is formed in the pan.  Make sure to pat the oat mixture until it is flat in the pan.  Bake for 25-30 mins or until golden brown on the sides.  Set aside after they are cooked to your liking and then cut into squares once cooled. For a protein bonus, I spread one 1T nut butter on top.  Enjoy!

About the Author:
Kathryn Pfeffer is an RDN in Boston and writes her own blog at http://onehungrybunny.com where she shares her culinary adventures bite by bite.  She is an experienced clinical dietitian in an acute and rehabilitation hospital in the Boston area and recently completed her first marathon in May.