Jan discusses the similarities and differences of organic
and whole foods in this video clip.
Jan's Nutrition Tips Item: Spring Clean your Hydration Routine --
April 9, 2008
Your fluid intake
can make a big impact in your fitness training and performance. Take a look at
your fluid routine as it relates to your safety, weight, and health.
Drink for Safety
Drinking fluids is a
key factor in preventing heat illness. Water is adequate for workouts under an
hour in normal temperature and humidity conditions. Switch to a sports drink for
workouts over an hour, if the conditions outside or in the gym are warm and
humid, and if you are a heavy sweater. Limit caffeine intake to fewer than two
cups per day. Take caution with energy drinks as they contain many unknown
stimulants that could impact hydration and blood pressure.
Think your Drink
Calories
Too many calories
can cause weight gain, and liquid calories add up quickly. Use water and
Propel-type drinks for shorter workouts instead of full strength sports drinks.
Cut back on fruit juice and drink vegetable juice instead. Drink lower fat milk.
Downsize your smoothies and shakes unless they are taking place of a meal. Cut
back on the cream, sugar and toppings in and on specialty coffee drinks. Men
keep alcohol servings to two or fewer per day. Women keep alcohol servings to
one or none per day. Drink more flavored decaf tea.
Drink to your
Health
Junk fluids (soda or
overuse of sports drinks) take space without adding nutrients you need to train,
perform and recover. Ideally drink two to three cups of milk (milk, soy or rice)
daily, drink tea for the antioxidant benefits and remember that you also get
fluids from fresh fruit and vegetables. Be careful not to overuse
vitamin-enhanced drinks, some of which are high sugar and are not complete
substitutes for a daily intake of fresh, whole foods.
Jan
Dowell, MS, RD, CSSD is a Board Certified Sports Dietitian and a runner. Get
more nutrition and hydration training tips from Jan at
www.everyday-sports-nutrition-for-women.com.
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Jan's Nutrition Tips
Item:
About Superfoods -- February 22, 2008
Superfoods are a hot topic
and the concept is an interesting approach to eating for fitness. The idea of
superfoods has been written about in books by Perricone and Pratt, along with
many lists on the web. Typical lists of superfoods include beans, oats and
barley, berries and other colorful produce, yogurt, and various nuts and seeds,
including walnuts and flax. Here are a few superfoods points to ponder:
What is so super about
superfoods?
The foods listed are
representative of categories of nutrients that promote health in one way or
another. Beans, oats and barley, for example, are rich in the type of fiber
that may help control cholesterol levels. Beans and nuts are a great way to get
protein without unhealthy saturated fat. Walnuts and flax are plant sources of
beneficial Omega-3s. Yogurt is great for bone health, and many yogurts are
enhanced with digestive or heart-smart ingredients. The fruits and vegetables
listed cover all the color categories (blueberries, pumpkin, oranges, spinach,
tomatoes, broccoli and onions). Each color pigment is associated with a group
of health-promoting plant compounds called phyto-nutrients. Without having to
memorize all the vitamins, minerals and compounds, all you need to do is eat
from each color group. So, thinking about your day in terms of foods instead of
nutrients…that is super-easy!
Superfoods or a Superdiet?
The foods listed are
representative of nutrients that support different aspects of health. No one
food is perfect, so if there is a superfood you don’t like or it is not
practical for you to obtain, then eat a food that is similar. For example,
choose carrots instead of pumpkin, or a different deep purple or berry in place
of blueberries. Keep in mind, however, that one food alone will not magically
change your body. One underlying thought to the superfoods list is the concept
of synergy. Superfoods synergy means that the sum of all the superfoods is more
important than the value of each food alone. Basically this means there is more
benefit to having a “superdiet” including as many of the superfoods as you can
in your everyday intake. The American Dietetic Association recently supported
the concept of having a “superdiet” rather than just relying on single foods.
It makes sense that one short list is not likely to cover every aspect of
health, although the superfoods lists are a great place for start-up ideas!
How do superfoods impact
fitness?
The superfoods listed, as
part of a healthy eating plan, provide a variety of foods for carbohydrate fuel
and recovery protein. The variety of nutrients support metabolism (energy
production). Several superfoods provide healthful fats that may provide natural
anti-inflammatory substances.
Get to know the superfoods
list as a springboard to a healthier eating and fitness plan!
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