Banish the Bloat: Surprising Reasons Why Your Jeans Won’t Zip

Nothing is worse than being three beers away from the Good Year Blimp.  Or a large fry from an unnamed fast food chain.  What really is behind foods that keep us sporting abs or reaching for a parka?

1. Slow down.  Fast eaters (myself included) suck down a lot more air than those that leisurely pick at their meals.  Other culprits include: chewing gum, smoking, carbonated beverages, and large meals.
2. Don’t be a pill.  Steroids, birth control are some offenders when it comes to bloating.  If you are on a new prescription and realize that you’re feeling bloated, talk to your doctor about switching to something else.  Never stop a medication cold turkey.  Let them know if you’ve changed your diet as well.
3. Potassium-rich foods: avocados, celery, vegetables, fresh unprocessed foods are key to beating puffiness from extra salt in processed foods.
4. Get on the wagon.  Skip that extra beer, cocktail, or lovely glass of wine at happy hour or dinner.  Alcohol keeps the body from digesting foods properly.   If you must imbibe, make like the Russians and stick to vodka.  It has little fructose and little sugar.
5. Be a little more sensitive and try an elimination diet.   Some people have intolerances to the lactose in dairy products, gluten in bread, cereals, and grains, or just don’t digest the fructose or fruit sugar in fruit.  EA Stewart, RD-Nutritionist was quoted in the March 2013 issue of Allure magazine as stating, “you’re trying to eat healthily, but it ultimately backfires by causing these symptoms” when it comes to fructose.  She will put her clients on a diet that is free from fructose, lactose, and omit certain fruits/vegetables and even wheat.  I’ve never heard of many RDs on the gluten sensitivity but am starting to take greater notice and interest from colleagues who find success from elimination diets.
6. Try cutting the following things: sugar free foods, high fat and fried foods, and ditch extra bread and/or carbs.  Sugar-free foods have sugar alcohols that don’t digest well, fat is hard for the intestines to break down, and think about the last time you ate at the Olive Garden?  Did you need the 2 bread sticks with the super-size order of pasta, with the extra croutons on the salad?  A big, carb-laden meal like that sends all the fluids to the stomach and gut to break down…and makes it hard to zip up after!

There's Plenty of Fish in the Sea: How to Choose the Safest

Seafood is a great source of protein, contains those elusive Omega-3 Fatty Acids but can contain scary levels of mercury.  Check out the infographic from Greatist located here:

http://greatist.com/health/how-choose-safest-seafood-infographic

Got Zits? Increasing Evidence Links High Glycemic Index Foods and Dairy Products to Acne

Before you dump your milk out please know that there is ‘increasing evidence of a connection between diet and acne…medical nutrition therapy can play an important role in acne treatment’ according to a new study published in the Journal of the Academy of Nutrition and Dietetics.

Upwards of 17 million Americans have acne.  Research has been going on since the 1800s and during the 1960s research debunked the old myths that sugar, fat,  and chocolate were culprits at the time.  Research from the 1960s until now also show that diet does not cause acne but can exacerbate it. 

Before you pour the milk out and dodge yogurt try an elimination of dairy for a few days to a week and seek out non-dairy sources such as coconut/almond/hemp milk, other sources are kale, canned salmon/sardines, blackstrap molasses, white beans, figs, sesame seeds, bok choy, and oranges; consider taking a calcium supplement in the evening that also has Magnesium and Vitamin D.

Source:

"Acne: The Role of Medical Nutrition Therapy," Jennifer Burris, MS, RD, CDE, CNSC, CSSD; William Rietkerk, MD, MBA; Kathleen Woolf, PhD, RD, FACSM. Journal of the Academy of Nutrition and Dietetics, Volume 113/Issue 3 (March 2013), DOI: 10.1016/j.jand.2012.11.016, published by Elsevier.

http://www.eatright.org/Media/content.aspx?id=6442474903

Bodybuilding Basics (Part One)

This past weekend in Columbus, Ohio was the Arnold Sports Festival and Fitness Expo (to locals, it’s just the Arnold or the Arnold Classic).  It has grown from bodybuilding, phenomenal physiques, and strong man competitions to covering everything from gymnastics, cheerleading, ‘mighty mitts’ (guys with the strongest hands), to an expo of 700 booths that almost rivals FNCE.

Despite going to about 200 different booths, there was zero representation from the dietetic community from this measly cross-section.  This is a curious population made up of young men in their 20s, intrigued folks looking for something to do, and a lot of soccer moms/dads.  “Sports Nutrition” signs were everywhere.  Companies with claims to ‘gain lean body mass’, ‘improve strength’, and ‘eating clean’ were everywhere but after about 3 hours, one dietitian wasn’t to be found.  No one claiming to be a dietitian was found but there were a lot of ‘nutritionists’. 

Frankly, this is a multi-million dollar industry and dietetics needs to be able to adapt and get in on this diverse population.  This is the first part of a 3 part series to provide information on the sport of bodybuilding which will also include figure shows which are gaining popularity among women.

“Participants in the sport of bodybuilding are judged by appearance rather than

performance. In this respect, increased muscle size and definition are critical

elements of success.” (Lambert, Frank, and Evans 317-327)

Bodybuilding is broken up into two parts, off-season, and pre-show.  The basis of the off-season is to build body mass and fat mass.  Fat mass or energy stores are later used for muscle anabolism (muscle building). 

Pre-show is a period of time lasting 6-12 weeks where the body builder attempts to maintain muscle mass while reducing body fat to low levels. 

“During the pre-contest phase, the bodybuilder should be in negative energy balance so that body fat can be oxidized.” (Lambert, Frank, and Evans 317-327), this is also a time of negative Calorie balance.  Protein consumption comprising of 30% of the diet will reduce lean mass losses at this time. 

 

Suggested ratios for body builders are 55-60% carbs, 25-30% protein and 15-20% fat for the off-season and pre-show.  Foods that rank low on the glycemic index are preferred (sweet potatoes, whole grains, brown rice). Processed foods high in sugar are avoided during the pre-show period as they lead to increased fat mass and water retention.

Estimated protein consumption of 1.2-1.7 g/kg of body weight was initially thought to be adequate but the research in this area is shaky.  Moderate exercisers where studied with protein intakes of 1.6g/kg/day.  This very high level was no more effective in promoting a positive nitrogen balance than 0.8g of protein/kg/day (Lambert, Frank, and Evans 317-327).  Other variables include how steady the level of training was and the intensity of the exercise coupled with recovery time.

Lambert, Charles P., Laura L. Frank, and William J. Evans. "Macronutrient Considerations for the Sport of Bodybuilding." Sports Medicine. 34.5 (2004): 317-327. Print. <http://www.sportsnutritionworkshop.com/files/14.spnt.pdf>.

Protein and amino acid metabolism repletion after high-intensity intermittent exercise during and after exercise and the effects of nutrition. Rennie MJ, Tipton KD.   Annual Review Physiology 1977; 42: 129-32, Nutrition 2000; 20: 457-83.  Print.<http://www.tandfonline.com/doi/full/10.1080/02640414.2011.574722>.

Gina Lesako RD, LD is the SCAN blog coordinator (those interested in writing for SCAN can email her directly at glesako@gmail.com, resolve to increase your online exposure).  

She can also be found blogging at http://dietitianseatchocolatetoo.blogspot.com/).  

Find her on SCAN: http://www.scandpg.org/dietitians/15720/

Let's "Whey" The Protein Benefits

As you walk into the Vitamin Shop or GNC there are walls stacked with supplements, natural vitamins, whey protein, casein protein, soy protein and the protein powders that broadcast their benefits to putting on more muscle mass & enhance your performance. You then grab a random protein container, turning to the nutrition panel and a list of 20+ vitamins, minerals, long amino acid names...

Overwhelmed with what to buy, you ask yourself, "what protein is what?" 

Before we look into whey protein supplement, let's take a quick glance at some of the general functions that protein has within the body. 

1. It helps provide structure for your bones, teeth and skin (especially the collagen within your skin)

2. It's part of enzymes used to catalyze chemical reactions in metabolism 

3. In the cell membrane, it aids in bringing glucose within the cell to provide energy 

4. In movement, it builds the muscle fibers actin and myosin 

5. It also helps in immunity as part of the antibodies to fighting infections

WOW... who knew protein did more then just build muscle! After doing some research to understand some of the uses of whey protein specifically,  I used references from my advanced nutrition text book and journal articles to understand what whey protein is, when to use it and if it has any benefits to increase strength and muscle mass in strength training.

Now to answer the question, "What is Whey Protein & What Does It Do?" 

Whey protein, also known as the "fast" protein due to it's quick delivery to the muscles, contains all the essential amino acids required for a daily diet that can enhance athletic performance and improve body composition. It provides the body with branched chain amino acids (BCAA), which for athletes, means BCAA's are the first ones used during exercise and resistance training. Lastly, thanks to the antioxidant glutathione, it  promotes a healthy immune system!

In the gym you see guys/gals with their shake bottles that contain added whey protein smoothie blended with chocolate powder and a banana, yielding a protein rich treat (it really does taste good, too!). As I'm running on the treadmill, I observed that some were consuming about 16 oz of this protein drink within 30 minutes after their work-out. Curious as to why, I came up with these discoveries in my research:

• Resistance training includes weight bearing exercise causing micro tares of the muscle fibers. Whey protein consumed after a strength training session has been reported to cause muscle fiber hypertrophy and yield a greater work performance, due to its quick delivery to the muscle.

• In another article looking closely at elite wrestlers, it stated that the best time to have protein is immediately after the workout because the body needs the raw material to rebuild and recover. Leucine, one of the BCAA's in whey protein, stimulates signaling pathways to stimulate muscle protein synthesis, quickly rebuilding the muscle and development of new tissue.

To reap the benefits of whey protein, consume it immediately after your strength training routine. Just keep in mind you really want food first, balancing all the needed nutrients from carbohydrates, proteins and fats and if need be to enhance recovery, consume a whey protein supplement (most forms are in powders) on the days you have strength training. For your days of rest, focus on eating a well balanced diet being sure to include legumes, beans, nuts, fish and lean meats as some of the main sources for protein. To find out more sources and daily requirements for protein visit my plate, athttp://www.choosemyplate.gov/food-groups/protein-foods-amount.html#

Sources:

(1) McGuire, Michelle., Beerman, Kathy A. "Nutritional Sciences: From Fundamentals to Food," 2009.

(2) SHARAWY, A. (2013). THE EFFECTS OF A PRE- AND POST-EXERCISE WHEY PROTEIN SUPPLEMENT ON PROTEIN METABOLISM AND   MUSCULAR STRENGTH AMONG ELITE WRESTLERS. Ovidius University Annals, Series Physical Education & Sport/Science, Movement & Health,13(1), 5-10.

(3) Weisgarber, K. D., Candow, D. G., & M. Vogt, E. S. (2012). Whey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young Adults. International Journal Of Sport Nutrition & Exercise Metabolism, 22(6), 463-469.

Christa Petersen is currently a Dietetic Technician, Registered going to school full time at Montclair State University in Montclair, NJ on the road to becoming a Dietitian and applying for dietetic internships for the fall 2013. She is an outdoorsy person who can be found running, biking, walking, swimming, playing soccer or pursuing anything from pushing high intensity cardio-workouts all the way down to relaxing yoga. One of her favorite hobbies aside from working out is creating healthy recipes and cooking them! Just recently she created a blog named "Teaspoon of Delight" sharing with the public creative recipes, nutrition facts and journal articles to keep others on tract to leading a healthy lifestyle. She cannot wait to become a Registered Dietitian and share her passion with others as a full-time career!

Cheap Foods To Boost Weight Loss

Chia seeds, almond butter, weird organic greens from a far off region on the globe?  These aren't cheap.  How do you or a client help reach goals when the rising cost of food and 'super foods' seem out of reach?  Remake the old classics.

Love ‘em or hate ‘em, a recent study in Nutrition shows that onions may potentially prevent stroke induced brain damage.  Onions have antioxidants may decrease or block the dangerous compounds and act as a protective barrier.

An apple a day.

University of Iowa researchers  found ursolic acid in apples and other fruit that have shown to increase muscle mass and increase levels of brown fat (which burns white fat) in mice.  This research could lead toward a supplement to be effective in humans. 

From The Dairy Queen:

Probiotics found in yogurt, kefir, and cheese may decrease the chance of type 2 Diabetes.  The American Journal of Clinical Nutrition had a recent study that showed people who consumed a lot of dairy (these folks also had extra Calcium, Vitamin D, magnesium) and a decrease of 12% reduced risk.  Got Milk?

Still a bit broke?  Stop buying any junk food to begin with.  The Journal of Physiology  reports that sugar can impair the mind.  A group of maze-trained rats ran a lot slower when they had been fed sugar-spiked water daily for 6 weeks.  It was more noticeable in rats that did not have omega-3 fatty acids in their diet either.  

So skip the pop, juice, teas, and other drinks and fill up on walnuts, salmon, and flaxseed to keep your brain in shape.  

--

Gina Lesako RD, LD is the SCAN blog coordinator (those interested in writing for SCAN can email her directly at glesako@gmail.com, resolve to increase your online exposure).  

She can also be found blogging at http://dietitianseatchocolatetoo.blogspot.com/).  Find her on SCAN: http://www.scandpg.org/dietitians/15720/

Lean Beef – Adding Flavor to Heart Health

Most people are concerned with heart health, and rightly so.  One in three American adults suffers from heart disease.  Many adults turn to the recommendations they’ve heard over and over again in an attempt to keep their tickers as healthy as possible.  Advice like “Cut the salt!” and “Watch those fats!” holds true today.  However, one heart-health recommendation has changed with new research.  Heat up the grill and pop open the red wine because instead of hearing “No red meat!”, you’ll now hear dietitians encouraging the consumption of lean beef as part of a healthy diet.

The BOLD (Beef in an Optimal Lean Diet) study is one reason for new viewpoints on beef.  This study compared the consumption of 4 ounces of lean beef daily to the gold standard of heart-healthy eating, the DASH (Dietary Approaches to Stop Hypertension) diet.  Researchers wanted to compare the effect that each diet would have on cholesterol.  Both diets contained a similar mix of nutrients, including less than 7% of calories from saturated fat, but the BOLD diet contained 4 ounces of lean beef each day while the DASH diet limited red meat.  At the end of the study, it was clear that BOTH diets lowered LDL “bad” cholesterol in participants by 10%, providing evidence that beef may not be as bad for cholesterol and heart health as once thought.

Advancements in science may also change the way consumers view beef in general.  For starters, cattle farmers are actually raising beef that is leaner than it was fifty years ago.  We also know that over half the fat in beef is actually monounsaturated fat.  This is the same type of heart-healthy fat found in olive oil.  Nutrient density is another reason to sing the praises of beef.  Beef is packed with protein, B vitamins, iron, zinc and other nutrients important for good health.  A person would have to eat 670 calories in peanut butter to get the same amount of protein in 150 calories of lean beef.

Americans are learning how to balance their meals for overall health.  This is due in part to the development of MyPlate, the USDA’s tool that teaches healthy eating to Americans.  MyPlate is a simple tool that helps consumers visualize each meal as a plate.  Ideally, each meal would be comprised of a plate containing ¼ lean meat or protein, ¼ whole grains, ½ fruits and vegetables and a serving of low-fat or fat-free dairy on the side.  Following this method helps consumers incorporate lean beef in a heart-healthy way. 

Now that you’re convinced lean beef can fit into a heart-healthy diet, this meat will be easy to find when you hit the supermarket because there are more than 29 cuts of beef that meet government guidelines for “lean,” including T-bone, tenderloin, top sirloin and 95%-lean ground beef.  One handy trick to identifying lean beef is to look for the words “loin” and “round” in the name.  Lean cuts are easy to prepare.  Consider heart-healthy cooking methods that don’t add extra fat.  Here’s a simple and delicious way to pan-broil top sirloin beef.  Serve with steamed green beans, a small baked sweet potato, whole grain dinner roll and fat-free milk for a heart-healthy meal.

3 Easy Steps to Pan-Broil – Top Sirloin Steak

·         Stovetop skillet cooking is ideal for cooking a tender, juicy top sirloin steak during the winter months.

o   Step 1: Heat heavy nonstick skillet over medium heat for 5 minutes.

o   Step 2: Remove steak from refrigerator and season as desired, such as with kosher salt and cracked black pepper. Place steak in preheated skillet, don’t add water or oil and leave uncovered.

o   Step 3: Pan-broil top sirloin steak 12 to 15 minutes for medium-rare (145˚) to medium (160˚) doneness, turning occasionally.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Lindsay was awarded her bachelor’s degree in nutrition and food science with a dietetic specialization from South Dakota State University. She completed an internship program at the University of Nebraska Medical Center and experienced many areas of dietetics including intensive care, solid organ transplant, weight loss and management, and long-term care. She is an active member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). 

Lindsay believes practicing healthy nutritional habits and having an active lifestyle are an integral part of living a long, happy life. She enjoys her position as a Hy-Vee dietitian working directly with the public and educating them about a healthy lifestyle and finding ways to integrate good nutritional habits into their lives.