So, how do you enjoy the season, the food, and the companionship without guilt? Does it involve hours at the gym or a Spartan diet the rest of the week? Here is a round up on some great holiday eating help to enjoy the last month of the year.
Monday, December 19, 2016
Enjoying the Season, A Mindful Nutrition Round Up
Seasons greetings! This is a magical time of year for many and also a potentially stressful time of year for those of us trying to hang on to healthy habits.
Monday, December 12, 2016
Holiday Over-Eating: Nip it in the bud
We’ve all been there before. At our family holiday party with our elastic waistband pants on and ready to indulge in the buffet style feast. It always seems like a great idea until the food hangover hits and your stomach feels like it could explode and walking seems impossible. Why do we do this to ourselves each year when we know the awful outcomes? Fatigue, cramping, bloated, guilt, and holding up the line for the bathroom. This holiday season nip over-eating in the bud with these simple and useful tips.
- Never go to a party on an empty stomach. You may think you’re “saving calories” by skipping a few meals throughout the day knowing you have a party at night but you’re setting yourself up to consume more calories and overeat.
- Stay hydrated. Often we make the mistake of being hungry when really we are just thirsty or dehydrated. Go easy on the eggnog, Starbucks lattes, and alcohol beverages.
- Portion control! While portion control is always important, it seems to be pushed to the wayside during the holiday season. Moderation is key.
- Eat slowly. It takes anywhere from 10-20 minutes for your stomach to tell your brain that you are full. Eat slowly, take small bites, create conversation with those are you, or help with the dishes.
- Walk it off. So a few years back my entire family went to Charleston, South Carolina for Thanksgiving. It was quite warm in Charleston compared to what we were use to with Thanksgiving in Cincinnati each year. So my aunt insisted we all go on a walk after we stuffed our faces with our Thanksgiving meal. Initially, it received quite a bit of push back hence the name Charleston death march but it has quickly become a new and accepted tradition in our family. Whatever you do, just be active! Walk, clean dishes, run, play football, etc.
- H.A.L.T. Lastly think of the acronym H.A.L.T.
- H – Am I really hungry?
- A – Anxious or angry. Ask yourself if you are anxious, angry, stressed or another emotional reason?
- L – Lonely. Am I just lonely or bored?
- T – Tired. Am I tried or sleep deprived?
Think of the real reason you are eating. Is it because you haven’t consumed food or water in over 4-5 hours and are physically hungry? Or is it because the food is just there or you’re emotionally eating?
Allison Bokenkotter is an RDN in Cincinnati. In addition, she’s the diversity/national nutrition month chair for the Greater Cincinnati Dietetic Association. You can find her on LinkedIn: Allison Bokenkotter.
Monday, December 5, 2016
A Call For Posts
Interested in being a SCAN blogger? Want to increase your online exposure? E-mail SCAN blog coordinator, Gina at glesako@gmail.com for more information.
Tuesday, November 29, 2016
SCAN Symposium 2017
We have been working hard to put together another outstanding Symposium for our members and friends and now we are excited to announce we are open for business!
Looking to register as an attendee? Or to exhibit? Submit a poster session proposal? A graduate student research grant proposal? Or event nominate another SCAN member for an award? Now is the time!
SYNCING NUTRITION SCIENCE & PRACTICE
Advancing Knowledge & Building Skills
March 31 - April 2
2017
Click here for attendee information and registration.
Monday, November 21, 2016
Pumpkin Spice My Life, The Healthy Way
Oh
yes! It’s that time of the year again. Before the Halloween costumes and candy,
before the Christmas music on the radio, before the New Years resolutions,
comes the obsession with the pumpkin spice flavor. The endless pictures of
college, sorority girls posting pictures with their Starbucks PSL on Instagram
is in mid-season by now. Yes, I’m just as guilty of posting a Starbucks cup of
coffee accompanied by a corny, motivational quote. Instead of rolling your eyes
or shunning the pumpkin spice craze that occurs every year, we need to embrace
it! Yes, I said it, join the pumpkin spice movement.
If
you’re in the minority and aren’t one of the millions of people with an
obsession of pumpkin spice, you have to admit, nothing pairs better than fall
weather and pumpkin. Therefore, below are some healthy pumpkin recipes to help
everyone stay committed to those 2016 New Years resolutions we made just a mere
eight months ago!
Recipes:
Healthiest Pumpkin Pie. Ever.
Pumpkin Spice Waffles
Pumpkin Granola Bread
Curry Pumpkin and Walnut Soup
Pumpkin
Spice Chai Tea
Healthy Pumpkin Muffins (or Bread) of Deliciousness
No Bake Pumpkin Pie Tarts
--
Allison Bokenkotter RD, LD is a Cincinnati based dietitian and is the membership chair elect for the Greater Cincinnati Area Dietetic Association.
Monday, November 14, 2016
Whey Not?
We’ve
all seen it before. In our local grocery store, supplement store, or even the
convenient store down the street. An isle of eye-popping, flashy, enormous jars
of whey protein powder. To many people, the gaudy, Arnold Schwarzenegger protein powders can be a turn off,
however, I would urge people to give it a second look. After all, whey protein
has tremendous benefits for are health plus it can easily be incorporate to
every day living.
Before
we dig any deeper in this article, I want to clarify that I won’t be discussing
the details about certain ingredients in protein powders or what protein
powders are better than others. That’s a whole topic in itself. Also, I want to
point out that I’m not encouraging the replacement of food with any supplements
(protein powders) but rather using whey protein in addition to food.
What
exactly is whey? Great question. To put it simply, it comes from the dairy
produced by cows. Special enzymes are added to milk to form curds during the
cheese making process and what is left behind is liquid whey. The liquid whey
is pasteurized, filtered and dried into a powder. This powder is a high quality
protein source that is fast acting, easily digested and rapidly absorbed. Natural
whey is said to have a neutral flavor but of course we’ve all seen the cinnamon
bun or chicken and waffle flavored whey protein in the stores.
I
know what you’re thinking, why the push for whey protein? I thought you’d never
ask! According to multiple evidenced-based research studies, whey protein
promotes satiety, maximizes muscle growth and recovery with resistance
training, helps maintain a healthy weight and muscle mass as you age. A recent
webinar sponsored by the National Dairy Council and U.S. Dairy Export Council
now recommend a minimum of 1 gm of protein per day for healthy, active
individuals (19-70 years old) versus the previous minimal intake of 0.8gm of
protein per day (19-70 years old). Also keep in mind that a body of evidence
supports that evenly distributing protein consumption throughout the day rather
than consuming protein needs at one meal, can stimulate a greater 24-hour
protein anabolic response. Now that
science has backed us up, let take a look at some ways we can easily incorporate
whey protein into our every day lives.
Whey
protein is such a versatile ingredient. While most of us think about adding
whey to our smoothies, I encourage you to think outside the “scoop” (corny
saying, I know).
Breakfast Ideas: Add a scoop – oatmeal, overnight
oats, muffins, or pancakes, French toast (anything that needs baking), ice
coffee.
Lunch & Dinner Ideas: Add a scoop – any sauce or veggie
dip, pizza crust, mashed potatoes, or creamy soups.
For recipe
details:
As always,
thanks for reading!
Alli
Bokenkotter, RD, LD
Sources:
Monday, November 7, 2016
Alcohol Consumption and the Athlete
Alcohol has been shown to make up to 5% of an athlete’s calorie
intake, and consumption in any volume can interfere with performance,
recovery, muscle building, vitamin function, and hydration. As an athlete,
your goal is to improve performance. Here are some important factors that are
affected when alcohol is involved:
·
Hydration
o
Alcohol can dehydrate
your body; altering your body’s ability to regulate its temperature. A small
change in body temperature will affect your reaction time, motor skills,
balance, and even your memory during performance.
·
Recovery
o
Alcohol can cause
muscle cramps, pain, and hypoglycemia. Having sufficient glucose allows your
muscles to heal and stimulate growth after a workout. Recuperation time is
vital in making sure your body is able to rejuvenate itself post-workout.
·
Growth hormone (GH)
o
Plays a huge role in
recovery. This is an important hormone that stimulates cell and bone growth and
development. GH is secreted within the first few hours during sleep, but if
you’re not sleeping well or getting enough sleep, this process is disrupted.
Alcohol often disrupts sleep cycles, thus affecting growth hormone and
therefore, cell development and overall performance.
·
Calcium (Ca) and vitamin A
o
Alcohol inhibits
absorption of these vitamins. Ca is stored in your bones, teeth, and in your
bloodstream. A lack in either vitamin D or Ca can lead to Osteoporosis, Liver
disease, and increased risk of fractures. Your bones need to be strong and
healthy in order to perform. If you have brittle bones, you’re at risk of
fractures and possibly ending your career as an athlete.
·
Calorically
o
There are 7
kilocalories (kcals) per gram in alcohol. Anywhere from 7-14 drinks per week
can tack on an easy 600-1800 extra calories which can lead to a long-term
weight gain. Here’s a table to show the calorie intake of different drinks.
|
Drink
|
Calories
|
|
12oz beer
|
135-145
|
|
12oz Light Beer
|
100
|
|
3.5oz Red or White Wine
|
70-75
|
|
6oz Martini
|
143
|
|
0.5 oz Hard Liquor
|
98
|
|
10oz Margarita
|
550
|
|
Pina Colada
|
490-520
|
|
Long Island Iced Tea
|
530
|
|
Rum and Coke
|
160
|
|
Vodka and Cranberry Juice
|
170-175
|
When it comes down to
it, alcohol doesn’t have any nutritional benefit when it comes to performance.
If you want to feel your best and perform your best, staying away from alcohol
is encouraged. Being an athlete means you need to treat your body like the
temple that it is. So next time you’re out with friends or encouraged to have a
drink before a game, think twice.
Sources
"Alcohol
Alert." National Institute on
Alcohol Abuse and Alcoholism 26.352
(1994): n. pag. Web.
Emanuele,
Mary Ann, and Nicholas Emanuele. "Alcohol and the Male Reproductive System." National Institute on Alcohol Abuse and
Alcoholism (n.d.): n. pag.
Web.
Vella,
Luke D., and David Cameron-Smith. "Alcohol, Athletic Performance and
Recovery." Nutrients 2.8 (2010): 781-89. Web.
Weaver,
Cameron C., Matthew P. Martens, Jennifer M. Cadigan, Stephanie K. Takamatsu,
Hayley R. Treloar, and Eric R. Pedersen. "Sport-related Achievement
Motivation and Alcohol Outcomes: An Athlete-specific Risk Factor among
Intercollegiate Athletes." Addictive Behaviors 38.12 (2013): 2930-936. Web.
Bio: Kristen Peterson
is a Registered Dietitian-Nutritionist currently working in nutrition
counseling and studying to become a Certified Personal Trainer. She aspires to
work with weight loss and help clients reach their goals. She also maintains a
personal blog filled with nutrition information and healthy, tasty recipes for anyone
who’d like to try new foods: www.kpcreations.com
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