Friday, May 27, 2011

FUEL Foodie Friday

FUEL Foodie Friday offers insights and expertise for any who shares a common interest in making smart food buying choices for their families. Also for the health conscious consumer that is tired of the same ole grocery list.  I will be your supermarket guinea pig and report on everyday finds at supermarkets, big-box stores, and the neighborhood health food stores.
Breakstone’s Cottage Cheese
Most people have a love hate relationship with cottage cheese. You either love it or hate it! I personally, love it and consume it almost daily.  Whether you are trying to lose weight, gain muscle, or just eat healthier, cottage cheese can be one of your best allies and never leave the grocery store without it.  Why am I raving about cottage cheese?
Cottage cheese really is cheese.  The difference with cottage cheese is that the milk is curdled and drained instead of being processed or aged.  The end result is a cheese that’s high in protein because most of the whey is drained out.
Casein protein found in cottage cheese digests more slowly than other types of protein. Cottage cheese keeps you full longer without the added fat and supplies the muscles with a steady stream of amino acids. 
Breakstone’s brand low-fat cottage cheese, with 2% milk fat, is a true staple in my refrigerator. It has a creamy texture and taste delicious but my favorite is that it comes in individual serving containers. The four packs are instant portion control and perfect for packing in my lunchbox.  Why 2%? Personally, I do not like the taste of 1% or fat-free cottage cheese and with only a 10 calorie difference per serving I go with what taste best. 
You can find the four packs in most grocery stores for around $3.00.
FUEL Tip: Cottage cheese topped with fruit is a perfect recovery snack!

Wednesday, May 25, 2011

FUEL Better - Sprouts

Sprout it Out
What are Sprouts?
Bean sprouts are the tender edible shoots of germinated beans. Most people think of mung bean sprouts when bean sprouts are mentioned, but a wide assortment of seeds, nuts, grains, and beans can be sprouted. The slightly crunchy texture and sweet flavor of bean sprouts makes them a popular addition to an assortment of dishes. Because bean sprouts have become a common ingredient, many grocery stores carry them, and they can also be prepared at home.
How are they made?
To make bean sprouts, beans are soaked in water and then placed in a warm dark place to stimulate germination. The sprouts are regularly rinsed as they grow, and within a few days, small edible shoots have begun to appear. Always wash before use, and enjoy while they are still short. Longer sprouts tend to get more woody and bitter.
What can be sprouted?
Many things can be sprouted. Alfalfa seeds, radishes, adzuki beans, lentils, peas, garbanzos, grains, sunflower seeds, quinoa, and an assortment of other seeds and grains are all sprouted for a variety of uses. Each type of sprout has a slightly different flavor. Sprouts are high in vitamins and low in calories. Depending on the plant, the sprouts may have additional nutritional benefits.
Why eat sprouts?
Scientists have studied sprouts for centuries to better understand their high levels of phytochemicals prevent and treat chronic diseases. National Institutes of Health, American Cancer Society and Johns Hopkins University have reinforced the benefits of sprouts with ongoing studies that validate health claims.
Sprouts have long been famed as "health food" but recent research shows that they also have important therapeutic ability. Sprouts like alfalfa, radish, broccoli, clover and soybean contain concentrated amounts of phytochemicals that can protect against disease.  An abundance of highly active antioxidants found in sprouts may prevent DNA destruction and protect us from the ongoing effects of aging.
Use the bean sprouts within five days, and make sure to rinse them before use. Sprouts are a common source of bacterial contamination, so get into the habit of rinsing any type of sprouts before eating them.
Sprout it yourself:
To make bean sprouts at home, start by soaking mung beans in lukewarm water overnight. In the morning, drain the seeds and rinse them. Place them in a wide mouthed jar covered in cheesecloth, and allow them to rest in a cool dark place, rinsing in the morning and evening. When the bean sprouts have developed short shoots, they are ready to eat.
The same procedure can be followed for sprouting other foods, but make sure to use food-grade beans, seeds, and nuts for sprouting. Seeds for the garden are often treated with harmful substances such as fungicide. There also great books on sprouting at home if you are interested.

Monday, May 23, 2011

Bang for Your Grocery Buck

As the cost of food rises, families need to get the most nutritional bang for their buck. As a registered dietitian, I’m worried the economic recession could lead to a nutrition recession. Americans are already overweight yet undernourished, which means they are not getting enough of the nutrients they need such as calcium and fiber to essential vitamins and minerals. 
The key is to choose nutrient rich foods first: they pack more nutrients per bite and can help you enjoy a healthier way of eating. I have 3 simple tips to get you started without breaking the bank. 
The first tip is to try and only purchase 5-7 days’ worth of food at a time. Specials and coupons can be a great way to save money but only if you need the item. Purchasing items just because it is on special and then not consuming it is a waste. Groceries that sit in your cupboard for weeks before eaten are also money on the shelf.  In tough economic times those assets could have been spent on something more appropriate.  When purchasing fresh produce it is best to only buy one week’s worth to reduce waste.  One trip to the grocery store a week will reduce drop in money pits. You know… You run in on your way home from work mid-week just for something quick for dinner and spend a Benjamin.   
Second, beware of beverages. These designer drinks, sodas and fruit drinks are not only filled with hidden calories, sugar and caffeine, but are a major expense to both your health and your wallet. 
A study in Pediatrics found that 84 percent of teens consume sugar sweetened beverages everyday contributing an extra 356 calories to their daily diet. This means no other single food provides more calories to a teen’s diet than sodas and fruit drinks. In fact, they provide more than cakes, cookies and other sugary foods. Assuming the teen takes in adequate calories from solid food the extra 356 calories from sugar sweetened beverages would yield a thirty plus weight gain in one year! Although this was as study done on teens it is safe to say with 60 million Americans obese the same theories apply. 
The biggest problem with these sweet drinks is that they are replacing real health drinks like milk and unsweetened tea in the diet. Americans spend $56 billion annually on sugar-sweetened-beverages!  
Milk is one of the most economical sources of high quality protein (protein is one the most expensive parts of the diet) and calcium which are important for the growth and development of bones and teeth. You get so much more bang for your buck. It’s the original functional beverage packed with 9 essential nutrients including vitamin D, vitamin A and potassium.  The 2010 US Dietary Guidelines for Americans recommend drinking three glasses of low fat or fat free milk each day. At just 25 cents per glass, it’s one the best beverage bargains in the supermarket. 
Unsweetened tea whether cold or hot has health benefits. All teas regardless the color (black, green, oolong etc.) contain some form of antioxidants. Tea has less caffeine than coffee and research suggest it may reduce your risk for heart attack and stroke. Unsweetened tea can improve your smile and improves your immune defenses protecting against cancer. Unsweetened tea is naturally calorie-free and green tea has been linked to increasing your metabolism.  At just pennies per glass when stepped at home, it is also a major bargain in the supermarket. 
And let’s not forget the most healthy, environmental friendly and cost effective beverage of them all. TAP WATER! Approximately 25% of bottled water is actually tap water that has been treated by using reverse osmosis or deionization and packaged in disposable plastic bottles.  So why would you pay for something that you can get for free?  That is why opting to use stainless steel drinking water bottles save you money as well. You plus a stainless steel water bottle can truly change the world… 
Finally, the easiest way to blow your budget is in the snack aisle… so make snacks count. Snacks like fruits, veggies, grab-n-go yogurt and string cheese, whole grain granola and wheat crackers. Pack a nutrient rich punch.  Why are snack items creeping up in price? The more processed the food more energy it takes to produce the product. The more energy it takes the more gas required and the more gas required the more the price goes up. This is just to get the processed fake food packaged. Now it gets in a gas sucking train, plane or automobile to use more expensive gas to travel half way around the world to land on a shelf in a store near you.  Put no fret they are rolling back prices so you can roll up the pounds on the scale. 
FUEL TIP: The bottom line to stretch your food dollars, you really need to focus on nutrient rich foods and beverages first.  

Friday, May 20, 2011

FUEL Foodie Friday

FUEL Foodie Friday offers insights and expertise for any who shares a common interest in making smart food buying choices for their families. Also for the health conscious consumer that is tired of the same ole grocery list.  I will be your supermarket guinea pig and report on everyday finds at supermarkets, big-box stores, and the neighborhood health food stores.
Larabar is arguably one of the best natural, whole food bars. It is made with raw whole foods and comes in 19 flavors.  Since the ingredients are unprocessed the food retains all the natural nutrients.  The first Larabar bar was simply made with using a rolling pin. Larabar is always gluten, dairy, and soy-free, vegan approved and kosher.   There is never any added sugar or preservatives.
Some shy away from the Larabar due to a higher fat content but please do not fret. The fat content comes from nuts providing healthy poly- and mono- unsaturated fat. Larabars have around 210 calories, with 3 to 5 grams of fiber and 24 to 28 grams of energizing carbohydrates.  The fiber plus heart healthy fat will slow the digestion of the natural carbohydrates and provide long-lasting energy.
Although not organic and a little more expensive than a regular bar about $1.75 the simplicity of the ingredient list and production makes it a staple in my kitchen. Larabar can now be found in all major grocery stores.  
FUEL Tip: Larabars are perfect pre run snack or mid run FUEL alternative.  


Monday, May 16, 2011

Multivitamin 101

Multivitamin 101

Vitamins are organic compounds found in foods and play a role in many physiological processes. Vitamins do not supply energy or add to body mass but they are as crucial to endurance performance as macronutrients. Vitamins regulate metabolism, build bone and tissue, and prevents or treats cancer and chronic disease. 

Endurance athletes endure prolonged exercise that takes a toll on the body. The body depends upon the vitamin and mineral reserves to assist with hard training, competition, and promote active recovery. To ensure an athlete performs optimally levels of these nutrients should remain adequate but here is where a lot of misinformation is formed. Inadequate intake of vitamins will lead to deficiencies and will hinder performance and impair overall health. However, deficiencies to the extreme of causing harm are rare in America and most dietary inadequacies can be corrected by changing food choices.

Endurance athletes who are at risk of a vitamin deficiency are those following a severely restricted-calorie diet for weight loss, those who have adopted an extreme or fad diet, or those improperly following a vegetarian or vegan diet.

Although most athletes are not deficient, vitamins do play a major role in energy production reactions from body-fuel stores. For those reason it is beneficial to have a basic understanding of vitamins, the different kinds, and their function.

To receive optimal benefit of a vitamin it must be obtained from food. Science has not been able to capture the true power of a single vitamin in a capsule. Magic happens when the vitamin is consumed with all the other vitamins, minerals, macronutrients, and enzymes found the in the host food.  There are 13 known classified vitamins in two main groups; water soluble and fat soluble.

Water Soluble Vitamins:

Vitamin C, Vitamin B1, Vitamin B2, Niacin, Vitamin B6, Vitamin B12, Folate

·         Do not require fat for their absorption.
·         Play important roles in energy metabolism. 
·         Help the body turn the food we do eat into a more powerful energy source.
·         Vitamin C helps builds collagen which gets damaged from intense exercise and supports our immune system. 
·         Disperse in the bodily fluids without being stored.
·         If the diet regularly contains less than 50% of the recommend amounts of water soluble vitamins, marginal deficiencies may develop within 4 weeks.
·         Water soluble vitamins exert their influence for 8 to 14 hours after ingestion; thereafter their potency decreases. For maximum benefit they should be consumed at least every 12 hours.

Fat Soluble Vitamins:

Vitamin A, Vitamin D, Vitamin, E and Vitamin K

·         Dietary lipids must be consumed in order to receive and absorb fat soluble vitamins
·         The liver stores Vitamins A, K and D
·         Vitamin E is distributed throughout the body's’ fatty tissues.
·         Focusing on a “fat free” diet increases the risk of becoming deficient in fat soluble vitamins.
·         Excess Vitamin A can lead to bridal bones, increases risk of birth defects in utero, cause irritability, swelling of bones, dry, itchy skin, drowsiness, hair loss, and calcium loss from bones.
·         Overdose of E and K are rare.

The vitamin and mineral needs of active individuals are similar to the requirements for all healthy individuals. Why? As active individuals training increases so does there intake of macronutrient (fats, carbs, protein) which also provides an increase in micronutrients. People who are active also tend to eat healthier.  Overall vitamin and mineral needs will depend on the frequency, intensity, duration and type(s) of activity; climate, gender and dietary intakes and food preferences. 

To ensure adequate intake of water soluble vitamin and minerals increase intake of fruits, vegetables and whole grains. Fat soluble vitamins can be found in lean meats and low fat dairy.

Vitamin B: Carrots, dark green leafy vegetables, sweet potatoes, winter squash, apricots, cantaloupe, mango, papaya
Vitamin C: Citrus fruits and juices, cabbage, broccoli, turnip greens, cantaloupe, tomatoes, strawberries, apples with skin
Vitamin E: vegetable oils, wheat germ, whole grain breads and cereals, dried beans, green leafy vegetables.
Vitamin D: fatty fish, fish oil, cod liver oil, dairy and sun light

Although supplementation is unnecessary for most individuals a multivitamin that does not exceed the RDA for any nutrient is considered safe. Always take a multivitamin with food. This will aid in absorption and lessen the risk of GI distress. Take multivitamin before bed to avoid any GI distress. 

FUEL Tip: Eat wholesome foods and use a multivitamin as insurance and avoid over supplementation.

Friday, May 13, 2011

FUEL Foodie Friday

FUEL Foodie Friday offers insights and expertise for any who shares a common interest in making smart food buying choices for their families. Also for the health conscious consumer that is tired of the same ole grocery list.  I will be your supermarket guinea pig and report on everyday finds at supermarkets, big-box stores, and the neighborhood health food stores.
Ezekiel 4:9® Bread
Sprouted Grain Difference
Food for Life Baking Company is a family-owned and operated specialty bakery with a passionate commitment to natural foods. Food for Life originated in Glendale, California, in the back of a small neighborhood natural foods store known as Foods For Life Natural Foods. An early claim-to-fame was the development of the first sprouted grain breads on the market with The Live Grain Difference.
All Food for Life bakery products are made from the finest natural ingredients.  Made with filtered water and are kosher-certified. Food for Life has developed exclusive baking processes to ensure proper moisture levels, texture and maximum flavor without losing vital nutrients and important natural fiber. No conditioners, additives, artificial flavors, colors or preservatives are ever used.
Food for Life has something for every taste: Breads, Buns, English Muffins, Pocket Breads, Cereals and Pastas, among others. Each line includes products developed specifically to satisfy specific dietary requirements. Special product categories, ingredients and processes include: organic; flourless; sprouted grain; high fiber; wheat-free; gluten-free; low sodium; unsweetened; fruit juice sweetened; dairy-free; low fat; and yeast-free baked goods.
Food for Life products can be found at Fresh Market, Corner Market, Kroger, and specialty groceries.  Any product ranges from $4.00-$6.00. 

Wednesday, May 11, 2011

FUEL Better: Bison

Bison: It is what’s for dinner.
What is it?
Bison or buffalo in layman’s terms is arguably the leanest and most nutritious red meat available in stores.  Found in specialty groceries or available online.
Bison is good for the heart.
Buffalo meat fits the dietary guidelines of the American Heart Association and is often prescribed by physicians to patients who should limit their fat intake. Several of the nationally recognized weight-loss programs list buffalo as one of their recommended "diet foods".
Bison is significantly less fat per gram than other animal proteins; the average cut of bison contains more iron, protein, and minerals than that of conventional beef.
Bison is good for the environment.
Eating bison is also eco-friendly. Bison graze in open pastures rather than being confined to small plots of land and are fed a combination of grain and hay. This is good for them and the environment because natural foraging stimulates new grass growth. Grass diets also make bison's meat milder and richer. Plus, while farm-raised livestock need daily antibiotics to stay healthy, bison require antibiotics only in cases of medical emergency.
Bison are handled as little as possible. They spend their lives on grass, much as they always have. They are not subjected to questionable drugs, chemicals or hormones. The members of the National Bison Association (NBA) feel so strongly about this that they have a resolution opposing the use of these substances in the production of Bison for meat.
 “There are more saturated fats in the meat of feedlotted animals than in that of grass-fed ones,” says Kevin Weiland, MD, author of The Dakota Diet (Basic Health, 2007). “The fat produces a marbling effect, but other healthy nutrients diminish. Grass-fed bison contains higher levels of healthy omega-3 fatty acids, iron, and antioxidants such as vitamin E.”
To distinguish buffalo's boons, the NBA has developed a new USDA-audited labeling system, which indicates that the animal wasn't fed growth hormones, unnecessary antibiotics, or animal byproducts, and can be traced back to its farm of origin. Watch for the Certified American Buffalo seal.
Other Benefits for choosing Bison
Bison tastes great! Bison is flavorful meat, with a sweeter and richer flavor than beef. Bison is naturally flavorful and tender and can be prepared much the same as beef.
Bison falls into the gourmet or specialty meat category at your supermarket or meat market. The value of Bison is not what you pay, but what you get in return. Nutritionally you are getting more protein and nutrients with fewer calories and less fat. Bison is a dense meat that tends to satisfy you more while eating less.

Cooking Tips for Bison
Buffalo meat is similar to beef; however, when preparing various cuts of bison you need to cook it differently. Because of the lack of marbling (white streaks of fat through the meat), bison needs to be cooked at a lower temperature than that used for beef. Fat acts as an insulator causing most meats to take longer to cook. This lack of fat also accounts for the deep red color of the meat. You should cook bison to the same doneness you prefer in beef. When you overcook bison, you get the same results as when you overcook other meat. The juiciness and tenderness of the meat will be compromised.

Monday, May 9, 2011

Active Recovery

For endurance athletes recovery is defined as the restoration of damaged living tissue to normal function.  It is the process by which the cells in the body regenerate and repair to reduce the impact of damage caused by a training session or event.  Active recovery includes both the removal of damaged tissue and the replacement of tissue with new stronger tissue.  The replacement can happen in two ways: by regeneration or repair.  How an athlete chooses to FUEL the body after exercise vastly influences the quality and rate of recovery.
The body’s ability to recover from stresses of exercise can make a vast difference in an athlete’s ability to achieve their fitness goals. Two similar athletes (height, weight, age, fitness level, pace etc.) following identical training plans will yield very diverse results if one focuses on improving recovery while the other does not.
There are only two key components of active recovery: rest and adequate, optimal nutrition.
Active recovery becomes most critical for exercise lasting longer than 60 minutes.  The main objective of recovery is to return your body to its pre-exercise level of hydration, glycogen storage, and muscle protein. Recovery takes place in three (3) stages post exercise: 30 minutes, exercise duration, and the time until the next workout.
Stage 1: Thirty (30) minutes post exercise
This is considered the most critical phase because the muscles are more prepared and vulnerable to receiving, storing, and replacing exhausted nutrients.  Research suggests that muscles uptake carbohydrate two (2) to three (3) times more rapid immediately after exercise compared to a few hours later. So do not delay! Begin refueling ASAP after you cool down. 
Three (3) main goals within the first 30 minutes post exercise:
Goal 1: Rehydrate and replenish electrolytes
After a hard workout or event it is obvious that some dehydration will have occurred. It is imperative to an athlete’s overall health that body weight loss due to sweating during exercise is replaced.  Begin taking 16 oz. of liquid for every pound of weight lost during exercise. This may not be fully completed within the first 30 minutes but it should not be delayed!
Electrolytes are the salts, sodium, chloride, potassium, calcium, and magnesium found in the body’s cells, extracellular fluids, and blood. Electrolytes are lost as a result of sweating and should be replaced as part of the rehydration strategy. Electrolytes are found in abundance in natural food, juice, and recovery drinks.
FUEL Tip:  Endrolyte tablets, NUUN, and sports drinks are good ways to rehydrate and replenish electrolytes.
Goal 2: Replace expended carbohydrate (glycogen) stores
When exercise last longer than 60 minutes, glycogen stores have usually been fully depleted. Failing to replace the stores satisfactorily will leave an athlete on low or empty for the next workout. This is noticed be a feeling of fatigue, brick legs, or lack of energy. Carbohydrate sources should be easily digested and considered high glycemic load: potatoes, rice, grains, fruit, fruit juices, or sports drinks.
FUEL Tip: Consume .75g/kg of carbohydrate after exercise last longer than 60 minutes.  
Ex: .75g x (150/2.2) = 50g carbohydrates after exercise. 
Remember: If you are mid run fueling properly  post run energy needs will not change must as mileage increases due to the mid run calories evening out the score.

Goal 3: Provide amino acids in the form of protein for the resynthesis of damaged muscle.
Although protein or lean muscle mass is not the body’s first or second choice as an energy source it is still utilized in endurance events.  Two (2) to six (6) % of an endurance event maybe fueled by protein sources, not to mention, the exercise it’s self has caused damaged to the worked muscle.
Amino acids are the building blocks of protein. The focus should be consuming all 20 amino acids during recovery.  The best way to ensure all amino acids are consumed is by eating complete proteins post exercise. Complete proteins contain all 20 amino acids such as; quinoa, buckwheat, hemp protein, eggs, fish, poultry, meat, or protein powder from whey or egg. 
FUEL Tip: Consume a ratio of 4:1 carbohydrates to protein. Meaning for every 4g of carbohydrates add 1g of protein. Ex: 40g of carbohydrates paired with 10g of protein.  (40/4=10g)
It is highly debated whether immediate recovery is optimal in the liquid or solid form.  The idea is that liquid nutrition is easier to digest and absorbed quicker because the breaking down phase of digestion is removed. However, plenty of research shows solid foods do an adequate job of active recovery. Most athletes do not feel up to eating solid foods immediately after a hard workout so liquid meals are more desirable. Liquid meals are also a vehicle to rehydrate, replace electrolytes and energy all in one.  Personal preference should be your deciding factor.
Stage 2: Exercise Duration
Active recovery continues on past the initial 30 minutes especially rehydration. Athletes should continue to focus on recovery for as long as the duration of exercise.  Example:  4 hour event would yield a 4 hour recovery window. As the body starts to cool down and returns to a more normal heart rate and sweat rate, the feeling of hunger will occur.  The first solid meal after intense exercise should include complete or whole nutrition.
The first solid meal should be well balanced and focus on carbohydrates for glycogen replacement and lean protein for repairing muscles. Good carbohydrate choices include potatoes, yams, sweet potatoes, corn, dried fruits, solid fruits, wheat breads, bagels, rice, and whole grain cereals.  Complete protein sources are still preferred.  Do not forget to drink fluids because you will continue to lose fluids even after the event has stopped.
Stage 3: Time until the next workout session.
You survived the intense workout, ingested a gold standard post-exercise recovery drink within 30 minutes and enjoyed some R&R with a balanced meal for the rest of the day or weekend. Now you are back at work doing your daily grind. To the rest of the world this is an ordinary day but to an endurance athlete it is so much more.  This is your extended active recovery period.
During this time you can separate the men from the boys in a sense of a true athlete spirit. Many athletes get sloppy with their diets and lifestyles thinking they can catch up or make up the day or so before the next long run or event. A true endurance athlete realizes the importance of optimal nutrition and knows that active recovery truly never ends.
Active recovery is an ongoing 24 hour a day 7 days a week process.
An endurance athlete’s diet should be infused with complete whole foods; whole grains, low-fat dairy, fruits, vegetables, nuts, seeds, berries, and lean proteins. A common mistake is the impression it is ok to eat high carbohydrate, high energy diets 24/7 will “in training.” Poor performance, weight gain, and insufficient recovery are the result of unbalanced eating. The week in between long runs or intense workout should be a comprehensive approach to maintaining glycogen stores without over fillings, rebuilding muscle tissue, prevent or reduce inflammation, and maintain or reduce body weight.
FUEL Tip: Active recovery never stops.

Friday, May 6, 2011

FUEL Foodie Friday

FUEL Foodie Friday offers insights and expertise for any who shares a common interest in making smart food buying choices for their families. Also for the health conscious consumer that is tired of the same ole grocery list.  I will be your supermarket guinea pig and report on everyday finds at supermarkets, big-box stores, and the neighborhood health food stores.
Newman’s Own
Salad Dressings Balsamic Vinaigrette  

Newman’s Own salad dressing is an essential in my kitchen. There are a variety of flavors that will turn an ordinary lunch salad into an extraordinary experience. The dressing also makes for unique meat or produce marinade.  

Newman’s Own Balsamic Vinaigrette gets two thumbs up! It has 50% less fat and 50% fewer calories than regular Balsamic Vinaigrette. The ingredient list could come off an elementary student’s spelling test with all natural, all legible Ingredients.

A single serving yields 45 calories per 2 Tablespoon. The total fat is 4 grams and Sodium is 470 mg for those watching their salt intake. Carbohydrates are at 2 grams and sugars only 1 gram making it more than acceptable for Diabetics.

The Newman's Own Dressing has a nice fresh, herb flavor with a somewhat garlicky undertone. You can see the oil and vinegar separation when you hold the bottle up to the light; you need to shake it well before pouring.
Newman’s Own does not just make great products they also give back in a big way. Newman's Own Foundation donates all profits and royalties after taxes to educational and charitable purposes. Newman's Own Foundation continues Paul Newman’s commitment to donate all profits to charity. Over $300 million has been given to thousands of charities since 1982. The Newman's Own Foundation makes grants to charities within the United States and abroad.
An 8oz bottle ranges $5-6.00 and can be found at all major groceries.

Wednesday, May 4, 2011

FUEL Better: Salad Greens

Salad Greens Galore

Ever feel like you are eating the same salad over and over and over again?
Do you get stuck in a rut buying only one type of lettuce?
Are you intimidated by  the funny looking green leafy options in the produce section?
Will it taste good? Is it for salads? What dressing goes well with it?

There are a wide variety of green leafy vegetables that can add texture, taste, color and powerful nutrients to any salad.
Next time give on these green leafy options a try:

Rich in: vitamins A, C and K
Taste: peppery
Combine with: milder lettuces (Boston or Bibb) and olive oil based vinaigrettes

Belgian Endive:
Rich in: antioxidant vitamin E and magnesium
Taste: bitter
Combine with: watercress or Boston lettuce and creamy or citrus dressings 

Boston & Bibb:
Rich in: B vitamins, calcium and magnesium
Taste: subtle, buttery (Boston) sweet (Bibb)
Combine with: spinach, Belgian endive or romaine lettuce and citrus dressing or olive oil based vinaigrettes 

Rich in: vitamins B1 and B6
Taste: crisp, mild
Combine with: arugula, watercress or loose leaf lettuce and cream dressings 

Loose Leaf:
Rich in: calcium, magnesium and phosphorous 
Taste: delicate, sweet
Combine with: Boston, watercress, radicchio, arugula or crisp lettuce varieties and wine vinaigrettes 

Rich in: vitamin B6, iron and zinc
Taste: peppery
Combine with: Boston, loose leaf, spinach, Belgian endive or arugula  and nut based vinaigrettes.  

Rich in: calcium and vitamins A, C, K and B1
Taste: sweet, nutty
Combine with: Bibb lettuce, spinach or arugula and wine vinaigrettes   

Rich in: iron, calcium and folate  
Taste: mild
Combine with: Boston or Bibb lettuce and citrus vinaigrettes    

Rich in: iron, calcium and folate
Taste: spicy
Combine with: Boston or romaine lettuce or Belgian endive and any vinaigrette    

Monday, May 2, 2011

Mid Run FUEL

            Mid Run FUEL is defined as the energy consumed after an endurance event has started to enhance or optimize performance. It can be liquid, gel, solid, or a combination of all three.  The main purposes are to keep an athlete hydrated, nourished, and add pep to their step.  Fueling during a long training session or event is a learned skill that requires time and planning.  An athlete has to allow time to discover which products, timing and amounts work best for them. Unfortunately, this is best learned through trial and error and attention to the individual body. Never assume that just because certain sources work well for someone else, it will also work well for you. Tolerance for fuel during exercise is an individual matter. 
Trial and error should take place during training sessions that most closely simulate the event you are training for (i.e. long runs). The body’s tolerance for mid run fuel and fluid will change significantly depending on the weather, distance, and terrain. 
 A common phenomenon many athletes experience during long events is “runner’s nausea”.  There are many possible explanations behind “runner’s nausea” or queasiness.
1.  The intensity of exercise has a great deal to do with how well the stomach tolerates fuel. If you race at a much higher intensity than you trained for you can experience some unusual, unforeseen nausea on race day. Due to the high intensity, the gut does not process what is taken.
FUEL Tip: Have a few workouts at race day pace and have a pacing strategy for the main event.
2. Excessive fluids or overdrinking can also cause nausea. The stomach only holds about 32 ounces of fluid at any given time and empties at a rate of about 30-42 ounces per hour.  If the stomach is at capacity and then exceeded, it has no choice but to remove the excess by vomiting.
3.  Nonetheless, dehydration or under hydration in the heat may also contribute to nausea. If fluid intake is below an athlete’s sweat rate for a long enough body fluids are directed away from the digestive tract to the skin for cooling and muscles for work. The process of redistributing vital water to outer extremities leaves nothing to process the fuel taken in and triggers nausea.
FUEL Tip: Have a pre-determined hydration strategy for race.
4. None of the above may be an explanation. Gastrointestinal distress during a given event could be due to a multitude of different reasons. Other causes are nervous excitement, food poisoning, exhaustions, or extreme heat.  Or competing in an event that one is just not properly trained for can lead to a variety of mid race complications.
FUEL Tip: Never eat anything hazardous (i.e. raw fish, rare meat, raw eggs etc.) or new foods days leading up to the race. Some food poisoning can take up to 72 hours before kicking in. Get plenty of rest the week before an event and always be well trained and conditioned for the upcoming distance.
Although mid run fueling is as individualized as the shoes on your feet there are some sound guidelines to follow. Mid run fuel requirements also change with the distance or time spent exercising.
Exercise lasting 30 minutes to 90 minutes.
Assuming proper nutrition is consumed days and hours before the body is well prepared with glycogen stores (fuel). 
Before: 16-24 oz. water+ ENDUROLYTES or NUUN 30-60 min prior to exercise
During: May not be necessary.  However, 5-10 oz. every 20-30 min if needed.
After:   A solid recommendation of about 4 oz. per 10 minutes of exercise. Example: ran 30 minutes = 12 oz. of fluid to rehydrate; 90 min = 36 oz.
Glycogen storage are not fully depleted, no reason to consume sports or high sugary recovery drinks.
Exercise lasting 90 minutes to 4 hours.
There is a greater risk for depleted muscle glycogen, dehydration and/or hyponatremia.  Nutritional goals must begin early in the event and promote adequate fluids and carbohydrates.
Before: 16-24 oz. water+ ENDUROLYTES or NUUN 30-60 min prior to exercise
During:  5-10 oz. every 20-30 min. Take in energy in the form of gels/gue, liquid or solid food 45 minutes after exercise was started and every 45 minutes thereafter.
Ex: 45 minutes after exercise started consume a gue with 6-8oz of water
       After 45 minutes has passed consume another gue with 6-8oz of water
       Continue this cycle of 1:45 minutes until finished.
FUEL Tip: Never consume gue with sports drinks.
After:  A solid recommendation of about 4 oz. per 10 minutes of exercise.
Post Run FUEL- Consume a 4:1 ration of carbohydrates and protein   within 30 minutes of exercise to begin to replenish glycogen (fuel) stores and repair damaged muscle. (i.e. chocolate milk, protein shake, some commercial recovery drinks etc.)
Exercise lasting longer than 4 hours.
The same basic recommendations as 90 minutes to 4 hours however, at this duration nutrition is critical in ways other than performance! Exercising longer than 4 hours can be hazardous to the athlete’s health if not properly fueling along the way. It is nearly impossible to “catch up” on glycogen replacement if mid run fueling is delayed.
Do NOT delay carbohydrate intake – start at 45 minutes
Do NOT fall behind on hydration- 5-10 oz. every 20-30 minutes.  
Do NOT fail to recovery properly.

Improper mid run fueling strategies can lead to bonking, hitting the wall, DNF (did not finish), or health damage. 
FUEL Tip: Start developing a mid-run FUEL strategy as early in training as possible. The better prepared on race day the more optimal your performance and overall experience!