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Nutrition Articles
Eat Well to Stay Motivated and Energized
Do you have trouble exercising at noon or after work even though you're truly committed to exercise and it's the only time you have to work out?
Do you feel so exhausted that you just can't face the gym?
Your diet - rather than simple sloth - may be the problem.
If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workout. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused.
Then you'll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work.
If, however, you follow some simple, sensible dietary practices throughout your day, you'll get that workout done. And rather than feeling lightheaded and exhausted afterward, you'll be energized and refreshed.
Stay with feel-good foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood - and thus, your energy level - stable. You can best do that by eating a series of small meals throughout the day - as many as five or six - that are composed of complex carbohydrates such as whole grain breads, beans and other vegetables, whole grain crackers and fruit.
If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you.
Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don't require your pancreas to produce much insulin.
Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.
The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood.
If your level of serotonin is where it should be, you'll have a sense of well-being and confidence - and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed.
If you often experience a craving for carbs, this may be your brain's way of telling you it needs more serotonin.
Cut the caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide.
Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, it can cause dehydration, which can also sap your energy.
While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well.
If you plan to engage in running or other highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.
So, you'd be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons.
Suppose you're an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.
Once you've completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning's work. If you work out and eat too lightly, chances are you'll get ''the drowsies'' by 2 p.m., if not sooner.
Keep in mind that finding the right combination of food and drink to energize your workout - whatever time of day you choose - may take some experimenting. It all depends upon your individual tastes and your metabolism.
With a little patience, an open mind and a little creativity, you'll determine which foods suit you best.
You'll keep your motivation to exercise if you:
- Have a glass of juice to boost your energy before a morning workout.
- Eat a breakfast that includes whole grains and fruit or fruit juice.
- Eat small, frequent small meals and snacks during the day to maintain your blood sugar.
- Make sure to have a light, healthy snack an hour before your noon or after-work workout.
- Stay hydrated, keeping a water bottle at your desk at work.
- Limit - or eliminate - the amount of caffeine in your diet.
Vegetarianism and Athletes
In response to increased levels of cholesterol and a greater risk of heart disease, many Americans are making the switch from a diet dominated by hamburgers and hotdogs to one of veggie burgers and tofu.
But is this type of diet a wise choice for athletes who need to maintain their strength and stamina?
The answer to that question is a qualified ''yes.''
Whether you are an athlete or moderately active, you must be aware of the nutritional implications of vegetarianism, and choose foods that will provide you with enough calories and nutrients to keep you healthy and strong.
There are four basic types of vegetarians. The first, lacto-ovo vegetarians, omit meat, fish and poultry from their diets, but include animal products such as eggs, milk, yogurt and cheese.
The second and third types of vegetarians are lacto-vegetarians and ovo-vegetarians. Lacto-vegetarians, while excluding eggs, do include dairy products.
Conversely, ovo-vegetarians do include eggs, but exclude dairy products from their diets. Both types exclude all forms of meat. Finally, the restrictive vegan diet excludes all foods derived from animals in any form.
Regardless of what type of vegetarianism may be your preference, it is essential to have a good understanding of basic nutritional principles in order to choose a balanced diet.
Without this knowledge, vegetarians may find themselves deficient in nutrients generally derived from meat, eggs and/or dairy products such as protein, iron, calcium and vitamins B12 and D.
Nutrient know-how
Protein deficiency, though generally a rare occurrence in the Western world, is of concern, especially for vegans. Individuals who consume eggs or dairy products need not be worried about a protein deficiency.
Vegans, however, should include high-quality proteins such as legumes, nuts and seeds in combination with whole grain breads and cereals. Soy products and other meat substitutes also are good sources of protein.
This is particularly important for endurance and strength athletes, who have slightly higher protein requirements than the average adult.
For vegetarians who drink milk or eat dairy products, getting enough calcium and vitamin D should not be a problem. For others, calcium may be found in vitamin D-fortified soy products, tortillas, some nuts, sesame seeds and self-rising flour.
Iron, a nutrient abundant in meat, can be found in eggs, legumes, nuts, seeds and spinach. Two or more servings of these each day is recommended for the average vegetarian adult.
Getting enough vitamin B12, which is often found only in animal foods and nutritional supplements, can pose a serious problem for vegans, especially those who are pregnant. Because this vitamin can be stored in our bodies for up to four years, a deficiency takes quite some time to develop.
Getting what you need
The high-fiber, low-calorie nature of most vegetarian foods may pose a problem for athletes. Very often the volume of vegetarian foods required to meet their energy needs is greater than their stomach's capacity for food.
When energy reserves drop too low, the body will convert its own muscle or protein to compensate for the deficiency, leaving little left over for growth. Eating several smaller meals throughout the day or snacking on foods that contain both carbohydrates and some protein may be helpful.
Despite the previously mentioned concerns, studies have shown that individuals on vegetarian diets have lower blood cholesterol levels, better digestive function, and lower occurrence of certain types of cancer.
Before making the switch to vegetarianism, however, remember that it takes careful planning and nutritional knowledge to achieve a healthy, well-balanced diet.
Five Most Common Nutritional Mistakes Parents Make
Obesity among children is significantly on the rise, and one reason is poor nutritional habits. The following are five common mistakes parents make when it comes to nutrition.
1.) Using food as a reward. Studies show that rewards just force children to eat more than they want to, just to get a sweet treat at the end of the meal.
2.) Giving children high calorie drinks. Fruit juices, sport drinks, and chocolate milk have high amounts of sugar and calories. Water is the ideal beverage choice because it hydrates and does not add extra calories.
3.) Having their children overeat. More often than not, parents make their kids clean their plate. If your child says he/she is full, listen to them and don't force them to eat more.
4.) Hitting the drive through window. Most fast foods are high in salt and calories. Ideally, make sure to limit fast food consumption.
5.) Keeping too much junk food around the house. This only makes kids want to eat it. If the food is around, there will always be the temptation to eat it.
Try to consider using these tips to help promote healthy nutritional habits. As always, never neglect exercise in addition to proper dieting.
Scaling the New Pyramid
A Spectrum of Choices
The colored stripes that run from the bottom of the Pyramid up to its apex represent the spectrum of food choices available to us. Each stripe represents a food group, while the stripe’s width roughly approximates the relative quantity of food you should consume from that group (for example, the purple "meat and beans" stripe is much narrower than the green "vegetables" stripe). The structure of this pyramid reminds us that all foods are O.K. in moderation and that excluding entire food groups is not the way to go. Instead, the USDA recommends that you eat a variety of foods and understand where each fits into a healthy diet.
No More Guessing on Serving Sizes
One of the more confusing aspects of the old Food Guide Pyramid was its use of Scaling the New Pyramid servings as a measure of food quantity. Many people simply could not remember what was considered a single serving, especially with certain foods and restaurant portions expanding before their very eyes. To combat this confusion, the USDA instead used measurable quantities like cups and ounces to create the new Pyramid, making it much more user-friendly.
Here’s an example of how the new Pyramid can be used as a tool for weight management. A 45-year-old female who exercises 30 to 60 minutes each day may have looked at the old Pyramid and wondered where exactly her needs fell within the broad recommendation to eat six to 11 servings of bread, cereal, rice and pasta. Now she knows that she needs 6 ounces of grains each day, half of which should be whole grains. If she lengthens her workouts beyond the 60-minute mark, that recommendation goes up to 7 ounces daily.
To make things even easier, the Web site provides lists of foods that fall into each category (including which grains are whole), snack recommendations and key words to look for on a food label. This same level of detail is offered for each of the six food groups.
Take the Time to Understand the Pyramid
While some people may miss the stick-on-the-fridge friendliness of the old Pyramid, the new Food Guide Pyramid reflects the modern fitness consumer’s need for more and more information. And while the USDA still offers a postersized summary of its recommendations, this tool is made much more effective by its expansive Web site. So take the time to really explore the site, not only for yourself but also for your loved ones. It still may be tough to choose an orange vegetable over those discretionary cookies when the time for dessert rolls around, but you’ll be armed with plenty of knowledge to make the wise decision as often as possible.
Healthy Hydration
Water Basics
Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system. Water not only composes 75 percent of all muscle tissue and about 10 percent of fatty tissue, it also acts within each cell to transport nutrients and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.
Water Loss
Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. In 2004 the Food and Nutrition Board released new dietary reference intakes for water. It is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). Active individuals need even more, particularly if they’re exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. You can meet your body’s water needs over the course of a day through a variety of fluids and foods including juices, soda, smoothies, tea, lemonade, soups, fruits and vegetables.
In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.
Dehydration
For regular exercisers maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.
In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps.
To prevent dehydration, exercisers must drink before, during and after the workout.
Fluid Balance and Replenishment
It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration. It is important to drink more than thirst demands and to continue to drink throughout the day. One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements, which will darken the color for several hours after consumption.
During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high intensity exercise exceeding 45 to 60 minutes. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does NOT compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.
It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!
Hydration Hints
 | • Drink 17-20 ounces of water two to three hours before the start of exercise. |
| • Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up. |
| • Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise. |
| • Drink an additional 8 ounces of fluid within 30 minutes after exercising. |
| • Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink.
Exhausted Interns: Doctoring While ImpairedThe common practice of requiring physicians-in-training to work many double, and even triple, shifts results in performance reductions equivalent to the effects of drinking several ounces of alcohol, according to a new study led by a University of Michigan sleep researcher published in the Journal of the American Medical Association. Depending on the type of medical or surgical care they decide to specialize in, young doctors can spend anywhere from three to 12 years in training. The first year - the internship - is considered the most intense. Thirty-four Brown University Medical School pediatric residents completed standardized tests following two different schedules: a month of 44-hour work weeks in office-based clinics with no overnight duties; and a month of 90-hour work weeks, including day shifts in the hospital's wards or intensive care units, plus overnight shifts once every four or five nights. Vigilance, Attention "This adds to the growing evidence that sleep deprivation among medical residents significantly impairs their ability to perform, although it is important to note that we did not assess performance on specific medical tasks," says J. Todd Arnedt, PhD, a sleep psychologist who is a clinical assistant professor of psychiatry and neurology at the U-M Medical School. Arnedt works in the the U-M Sleep Disorders Center and the U-M Depression Center Sleep & Chronophysiology Laboratory. Three Hours Sleep In the 24 hours leading up to the test days, residents on a light schedule slept an average of 6 hours and 37 minutes, compared with about 3 hours for the residents on a heavy schedule. The residents were tested four times, in two separate sessions. Two of the tests were completed after they had worked a month of light duty without overnight shifts; the tests were given before and after they consumed three to four alcoholic drinks. In the second session, they were tested on the day after an overnight shift that came at the end of a month of 90-hour work weeks. During this session, they were tested before and after drinking a non-alcoholic placebo beverage. Of primary interest were the tests conducted after they had drunk either the alcohol or the placebo. Performance, Effort Residents also rated their effort as higher after heavy work shifts compared to the lighter shifts with alcohol. In addition, the residents rated their levels of sleepiness. During the heavy call month, they felt more tired than during the light-call month, even after they had consumed alcohol on the light-call rotation. They were not allowed to nap on the test day or to use caffeine after noon. All of the tests were conducted at 3 pm. Reducing Fatigue-Related Impairment Residents now are subject to the following rules: an 80-hour weekly work-hour limit; a 24-hour limit on continuous duty time; in-house call duty no more than once every three nights; and one day in seven free from all patient care and educational obligations. All requirements are averaged over four weeks. The new regulations are "a good initial step," Arnedt noted, "but the solution to the problem is not likely as simple as well-intentioned policies aimed at reducing work hours, which can themselves have negative ramifications," he pointed out. "Our study, like others before it, does raise concerns about the performance of sleep deprived physicians-in-training and suggests that strategies aimed at reducing fatigue-related impairments are likely necessary," Arnedt said. Alcohol Comparison In a Harvard University study published earlier this year, the authors found that interns were more likely to have an automobile crash or near-miss while driving after an extended work shift. Arnedt's team found that skills on a driving simulator deteriorated in residents who were tested after an overnight shift in the hospital at the end of a month of heavy night work. The findings from these studies suggest that the personal safety of residents who drive home after working all night may be at risk. "We need to continue to find simple, practical and effective strategies that hospitals and senior doctors can take to reduce sleep deprivation among residents," says Arnedt
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