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Wednesday, August 20, 2014

Food is the Best Medicine

Exercise is generally not associated with poor bone health, cardiovascular dysfunction, or abnormal metabolic hormonal profile. Female athletes, however, are subjected to these health consequences when nutritional habits are poor and exercise is excessive.

Female athlete triad is a syndrome consisting of disordered eating, menstrual dysfunction, and the loss of bone mass. Exercise-associated menstrual dysfunction is just one of the major symptoms of the female athlete triad, but it is more common than you may think. Research suggest exercise-associated menstrual dysfunction can range from 0% to 60%, and can occur across a scale from mild disruptions in menses to no menses for 90 days, referred to as amenorrhea.2  

To restore menses and combat bone loss, oral contraceptives are often prescribed – but they may result in undesirable side effects such as weight gain or mood disorders.3 Thus, non-pharmacological treatments, specifically dietary interventions, are more desirable.

Cialdella-Kam et al. hypothesized that an increase in energy intake – about 360 additional calories in the form of a CHO and protein shake – for 6-months would improve energy balance, bone health, and restore reproductive function in females with exercise-associated menstrual dysfunction.1 Eight endurance trained women with amenorrhea were recruited for the study and due to ethical reasons, there was no control group. At the end of 6-months, a shake consisting of 54 g of CHO and 20 g of protein proved to be beneficial. According to the authors, this is the first study to demonstrate that when females with exercise-associated menstrual dysfunction consumed an extra 360 calories per day for 6-months, menses and ovulation (except one) are restored. As expected, women with longer exercise-associated menstrual dysfunction took more time to resume menses.
Source

The saying “food is the best medicine,” hold true. Consult with a registered dietitian to ensure your workouts are optimally fueled with the best medicine for health and sports performance – food!
Gavin Van De Walle is an ISSA Certified Fitness Trainer, a NANBF Natural Competitive bodybuilder, a nutrition columnist for “The Collegian,” and a dietetic student at South Dakota State University. Once Gavin becomes an RD, he will aim to achieve the distinguished Certified Specialist in Sports Dietetics (CSSD) credential.


References
1.       Cialdella-Kam, L. et al., Dietary Intervention Restored Menses in Female Athletes with Exercise-Associated Menstrual Dysfunction with Limited Impact on Bone and Muscle Health. Nutrients 2014, 6, 3018-3039; doi: 10.3390/nu6083018.
2.       Gibbs, J.C.; Williams, N.I.; de Souza, M.J. Prevalence of individual and combined components of the female athlete triad. Med. Sci. Sports Exerc. 2013, 45, 985-996.

3.       American Society of Health-System Pharmacists, Inc. Estrogen and Progestin (Oral Contraceptives). Available online: http://www.nlm.nih.gov/medlineplus/druginfo/meds/a601050.html (accessed on August 6, 2014). 

Monday, August 11, 2014

Nutrition for Immune Health


As an athlete, catching a case of the flu, or even a cold, can really set you back.  Missing practices, workout, and/or competition is something that needs to be avoided…especially if it can be helped. 
There is no foolproof way to protect yourself from ever getting sick, but there are definitely some things you can do to help ward off illness.  Managing stress, getting plenty of sleep and staying active, along with a healthy balanced diet, including antioxidants, can help to increase your immunity to sickness. 
Antioxidants are vitamins, minerals and other nutrients that protect and repair damage to cells caused by free radicals in the body, resulting in a stronger immune system.

Source


Taste The Rainbow

Foods high in antioxidants, often referred to as “super-foods,” should be incorporated in your diet as often as possible.  Lucky for you, the list of these super foods is very long!  Increase your intake of purple, blue, red, orange and yellow hued foods – i.e. berries, plums, peppers, raisins, red grapes, apples, sweet potatoes and squash – to give your immune system that extra power.  For even more of an immune boost, eat these foods raw or slightly cooked – overcooking can decrease their effectiveness.

Did you know?

Not only do antioxidants boost your immune function, they have also been shown to help in the fight against other damage caused by free radicals.  This damage may be related to chronic diseases such as heart disease, cancer and arthritis.  They may even be beneficial in helping alleviate inflammation and joint pain – sound familiar?

Try out these recipes to easily incorporate more antioxidants into your diet:

Berry Trifle

Try this sweet treat packed
with antioxidants!

2 boxes of instant vanilla flavored pudding mix
4 cups of skim milk
1 premade Angel Food Cake, cubed
1 tub fat free whipped topping
16 oz bag of frozen mixed berries

Prepare pudding according to package directions.

In a large bowl, layer the ingredients in the following order:  ½ of the cubed cake, ½ of the pudding, ½ of the berries, ½ of the whipped topping.  Repeat a second time.

Veggie Dip

Use this quick and easy dip to make raw veggies more appetizing.

1 cup fat free Greek yogurt
6 Tbsp low fat sour cream
1 packet of ranch dip mix

Combine all ingredients in a bowl.  May be served right away, or chill for 1-3 hours prior to serving.
*Add cayenne pepper or any spices of your choice for variation.

**Increased immunity, better health, more vitamins and minerals, more fiber (keeps you full…and regular) and more energy = better performance**


Tara Boening is a Licensed and Registered Dietitian with a Board Certification in Sports Dietetics. She currently works as a sports nutrition consultant in Houston, TX.  

Monday, August 4, 2014

Why bother to consult with a sports nutritionist?

My client, an avid exerciser, came into my office reporting her parents “highly encouraged:” her to come see me. She wasted no time telling me, “I already know all about nutrition. I know what to eat and I eat very healthfully. I’m just not sure what you can teach me.”



Her thoughts are common; most active people are already health-conscious. They have no idea how a sports nutritionist can help them. More correctly, how a sports dietitian who is both a registered dietitian (RD) and a board certified specialist in sports dietetics (CSSD) can help them. You may have had the same thoughts?

Unfortunately, you don’t know what you don’t know. Athletes who have never met with a sports nutrition specialist just don’t know how valuable a personalized consult can be to help take them to the next level. Performance, after all, actually starts with fueling—and not with training.

If you are putting hours of effort into training, you might to learn how to overcome the food and weight barriers that hinder you from getting the most from your workouts. Some ways I help my clients include—
• listening to their questions, concerns, and confusion,
• helping them figure out how to overcome the barriers that derail optimal fueling,
• creating a personalized plan to lose undesired body fat while maintaining energy to train,
• suggesting food experiments to enhance their performance.
For some overly-compulsively exercisers, an additional goal is to help them find peace both with food and with their bodies, so they can enjoy better quality of life.

After we’d talked for 90 minutes, my “reluctant client” reported that, much to her surprise, the meeting had actually been very helpful. She left my office with a plan that could enhance her daily eating, diminish her food obsessions, and resolve her weight issues. She felt happier.

If you, too, want to learn how to manage our confusing sports food environment, please find a local sports dietitian (RD, CSSD) by using the referral network at www.SCANdpg.org. You just might be glad you did!

Best wishes
Nancy

Nancy Clark MS RD CSSD
Sports nutrition counselor, consultant, speaker

www.sportsnutritionworkshop.com (Philly 1/24; Pitt. 2/7; online 24-7)
www.nancyclarkrd.com (books, handouts, PowerPoint talks)

Nancy Clark's Sports Nutrition Guidebook NEW Fifth Edition
Food guides for soccer, new runners, marathoners, cyclists
Twitter.com/nclarkrd   iPhone app: Recipes for Athletes

1155 Walnut St, Newton Highlands, MA 02461
Phone:  
617.795.1875  Fax: 617.963.7408


Monday, July 28, 2014

Train Low, Compete High?


“Training low” (with low carbohydrate stores) and "competing high" (with muscles fully loaded with glycogen) as a means to enhance competitive performance is receiving attention from coaches, elite athletes, and researchers alike. A 2005 study (1) with untrained subjects suggests that training with deplete glycogen stores can enhance adaptive muscle responses to conditions that might occur at the end of a competitive event. Training low might also reduce reliance on limited glycogen stores. When Hansen’s subjects “competed” with loaded glycogen stores, they performed better.



These results have raised questions and controversy. If you restrict your carbohydrate intake during training, you will become unable to train hard, and that can hurt your athletic ability. Sports dietitian Louise Burke PhD of the Australian Institute of Sports suggests inserting a few “training low” sessions into the training program where the focus is on making “aerobic” gains. You would want to target the sessions in the week where quality, intensity, or techniques are not as important.

You can train low by having either low blood glucose or low muscle glycogen; both scenarios can happen during a second training session in a day. Note: Adding caffeine to a “low” training session can enhance power by about 9%, but this still does not match the power generated by fully glycogen-loaded muscles plus caffeine.

Training low is not much fun. For most ordinary mortals, staying well fueled on a daily basis is a smart investment. I suggest you fuel your muscles on a daily basis with quality grains, fruits and vegetables. By being well fueled, you'll be able to work hard and enjoy improving your performance.

Best wishes,
Nancy


(1) Hansen A, C Fischer, P Plomgaard, J Andersen, B Saltin, B Pedersen 2005.Skeletal muscle adaptation: training twice every second day vs.training once daily. J Appl Physiol88(1):93-9


Nancy Clark MS RD CSSD
Sports nutrition counselor, consultant, speaker

www.sportsnutritionworkshop.com (Philly 1/24; Pitt. 2/7; online 24-7)
www.nancyclarkrd.com (books, handouts, PowerPoint talks)

Nancy Clark's Sports Nutrition Guidebook NEW Fifth Edition
Food guides for soccer, new runners, marathoners, cyclists
Twitter.com/nclarkrd   iPhone app: Recipes for Athletes

1155 Walnut St, Newton Highlands, MA 02461
Phone:  
617.795.1875  Fax: 617.963.7408


Monday, July 21, 2014

Trust a Registered Dietitian – Not Supplement Store Personnel

Research suggest approximately 50% to 98.6% of university athletes use some form of supplements in hopes of improving exercise performance capacity and training adaptations.1,2 It’s even more staggering to think some athletes are more likely to obtain information from employees at nutrition stores.3 Registered Dietitian Travis Piattoly said it best, “Would you go to a pharmacist who was unlicensed for advice on what drug to take? “Why should it be different for supplements?”  



                For registered dietitians, it may be hard to keep up to date on the potential adverse effects of all the dietary supplements on the market. The good news is there are several websites dedicated to providing information/potential hazards of common dietary supplements. One site you may find most beneficial is www.supplement411.org. The site has several resources available for both RDs and athletes. One resource on the website is the USADA “High Risk Dietary Supplement List.” (It is required to fill out some short information before you can access the list.)
                The list contains several brand names and the company who makes the dietary supplement. Additionally, the list states what the label says and includes useful comments concerning certain substances. i.e.
·         Product lists prohibited substances on the label.
·         Testing detected the presence of oxilofrine (methylsynephrine).
·         Product openly lists to contain a prohibited substance.
·         Testing reveals the product contains N-methylphenethlamine, and DHEA.
·         Product lists a prohibited substance on the label. Product also advertises itself by stating it is “EPO blood doping technology.
                Unfortunately, you cannot always trust what supplement companies put in their products. And as we all know, reading the ingredient list does not always tell you what may or not be in the product. At the end of the day, athletes are responsible for what supplements they take. Athletes interested in taking supplements should talk to a registered dietitian – your anti-doping tests may depend on it.


Gavin Van De Walle is an ISSA Certified Fitness Trainer, a NANBF Natural Competitive bodybuilder, a nutrition columnist for “The Collegian,” and a dietetic student at South Dakota State University. Once Gavin becomes an RD, he will aim to achieve the distinguished Certified Specialist in Sports Dietetics (CSSD) credential.

Monday, July 14, 2014

SCAN Symposium 2014 In Pictures

CEUs on the sunny shores of Lake Erie...
Soy Science Presentation
Great sponsors and great speakers.

Did you make it out to Huron, Ohio a few weeks ago to attend SCAN?  If not here are a few photos of what you've missed!


Raspberries!

Chocolate Milk sponsors

Dr. Kent Eichenauer & Dr. Glen Feltz

Speaking on behavior change & motivational interviewing


Hope to see you next year in Colorado!

Friday, July 4, 2014

Easy Ways to Add Vegetables to Your Diet


The vitamins and minerals provided by fruit and vegetables play a role in exercise performance and recovery following strenuous exercise, and maintaining health and well-being. These nutrients cannot be synthesized by the body so it’s essential that athletes consume a diet rich in fruits and vegetables to support daily training and recovery from training.
Sub-optimal intake of fruit and vegetables does affect your sport performance. A minimal intake of the vitamins and minerals found in fruits and vegetables can lead to fatigue, muscle damage and impaired immune function, all of which can have detrimental effects on training and recovery for competition.

Set a goal – If fruits and vegetables are minor items in your menu, start by eating one extra fruit or vegetable a day. When you’re used to that, add another and keep going.

Try something new – Don’t get tired of the same old thing every day.  Try a new vegetable or a new fruit.

Take advantage of prepared veggies – They’re a little bit more expensive when you buy them this way, but if it’s easier and you’re more likely to eat then it’s a better use of your money.  Bagged salads, prewashed spinach, peeled and diced butternut squash are great ways to cut down on prep time for dinner.

Stock your freezer – Frozen vegetables won’t go bad any time soon, and are easy to add to dishes you already make
o   Throw them in with pasta water in the last few minutes of cooking
o   Add to soups
o   Stir fry them with meat and serve with brown rice for a quick dinner
o   Frozen berries, mango, bananas
o   Add to oatmeal or yogurt with granola
o   Make smoothies with yogurt, low-fat milk, ice

Roast them – Toss with olive oil, salt and pepper, and bake at 425° F for 15 minutes.  Try  broccoli, cauliflower, asparagus, Brussels sprouts, carrots, butternut squash

Snack – Try baby carrots, celery sticks, broccoli florets or homemade sweet potato chips, dipped in salsa, light ranch dressing, spiced yogurt or hummus. Spread peanut butter on celery, apples or bananas

Cook with them – Sauté fresh or frozen spinach with garlic and olive oil, season with a dash of salt and pepper.  Add spinach, onions, asparagus or broccoli to omelets.

Improve on natureDon’t hesitate to jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil.

Eating Out – Add vegetable toppings to your pizza.  At a fast food restaurant, add a side salad with your burger, and eat it first.  Ask to substitute a side of vegetables for rice or pasta when you’re dining out.  Try the carrot cake if you’re ordering dessert!

Tara Boening is a Licensed and Registered Dietitian with a Board Certification in Sports Dietetics. She currently works as a sports nutrition consultant in Houston, TX.