Blog | Optimal Nutrition For Life

NOVEMBER 2023NEWSLETTER

Published on

Over 200 years ago President Abraham Lincoln
declared the fourth Thursday in November the national day to celebrate
Thanksgiving. In 1941 it became a national holiday.

In 1621 the Pilgrim’s had their first successful
corn harvest, and a celebratory feast was organized. They invited the Native
American allies and had the first celebrated thanksgiving.

Every year families gather on Thanksgiving day to celebrate family, giving to others and what they are most thankful for.
But it is also that time of year, when most of us tug a little harder at our belt buckles – a feat especially
difficult on this post-Thanksgiving Friday.

So, the turkey day leftovers will soon be
overflowing, and the holiday sweets have already started to jam your workplace
and mailbox. The next month will be filled with family gatherings, cocktail
parties, cookie exchanges and elaborate feasts. Simply put, those trying to
battle the bulge will struggle mightily.

If you are concerned about nutrition during this
time, let the tips and recipes in the up and coming newsletters help you stay
realistic about healthy nutrition, yet enjoy the season!! Food is part of our culture, relax,
celebrate, but stay focused on your health and nutrition goals.

—————————————————————————————————–

Quote for the month

“Physical activity is the currency with which you pay for food.”

—————————————————————————————————–

FUN FACTS:

Did You Know??

Almost 20% of all cranberries consumed in the United States per year are eaten on Thanksgiving.
Over 85% of Americans consume turkey on Thanksgiving.
About $3 billion dollars worth of turkeys are sold for Thanksgiving
Benjamin Franklin wanted the national bird to be a turkey.
Turkeys can drown if they look up when it is raining.
A typical Thanksgiving dinner of turkey, stuffing, mashed potatoes, gravy,
sweet potatoes, cranberries, bread, pumpkin pie and one glass of wine has
3,550 calories.

—————————————————————————————————

TALKING TURKEY – KEEP IT SAFE

Sure to be the staple of many holiday meals, turkey is a great addition to your diet. It’s low in fat and high in protein, and a good
source of iron, zinc, phosphorus, potassium and B vitamins. Here are some tips for turkey safety:

A frozen turkey can be bought months in advance and stored
in the freezer. Allow ~24 hours of defrost time for every 5 lbs of turkey. A
20-pound turkey takes 4-5 days to thaw! Never thaw turkey at room temperature.

Stuff your turkey just before you place the bird in the
oven. Allow ½ to ¾ cup stuffing per lb of turkey. The stuffing
must be cooked to a minimum temperature of 165 degrees to be safe.

To roast the perfect turkey, place the bird in a shallow
pan. Insert a meat thermometer into the inner thigh of the bird and roast it in
a pre-heated oven set at 325 degrees. Your turkey is cooked when the
thermometer in the inner thigh reads 180 degrees, and the juices run clear. Be
sure the thermometer is not touching any bones.

On that note…. Overeating on Thanksgiving…

Remember, it takes 3,500 calories to gain a pound. Most
people almost or actually do gain 1 pound from just one meal. Sounds crazy, huh?

Thanksgiving food tends to be exceptionally high in fat, and
body works differently with excess fat than it does with excess carbohydrate and protein.

When we overeat carbs and protein, the body’s initial response is to use the majority of the extra food for energy, storage, and
building of tissues. Smaller amounts are stored as fat. Excess dietary fat is preferentially stored as body fat.

Also, fat consumption does not cause as great an increase in metabolism as carbs and protein as these calories are more easily stored.

But keep in mind that consistently overeating carbs and protein will also lead to weight gain.

HOLIDAY SEASON TIPS

Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are
hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.

Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables,
one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.

Turkey- go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol.

Save your appetite for the side dishes and desserts.

Make a conscious choice to limit high fat items: For instance, mashed potatoes are
usually made with butter and milk; green bean casseroles are often prepared
with cream of mushroom soup, cheese and milk and topped with fried onions;
candied yams means cream, sugar and marshmallows. Limit yourself to a smaller
helping size. Moderation is the key to these challenges.

Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free
water to help fill up your stomach and keep you hydrated.

One of the best tips – avoid having too many leftovers as this would mean extraordinary calories multiplied:

SOOOOOO….. Help the Hungry:

Although the US is the wealthiest nation, 13% of the population live in poverty and hunger.

The easiest way to help, is to donate extra food to national nutrition programs, such as food banks. It may not
solve the problem, but it will definitely help.

==============================================================================

REVISING RECIPES

High fat food items are typically traditional for the
holiday celebrations. For instance, mashed potatoes are usually made with
butter; green bean casseroles are often prepared with cream of mushroom soup,
cheese and milk and topped with fried onions; candied yams are loaded with
cream, sugar and marshmallows.

Recipe calls for: Substitute:

1 whole egg 2 egg whites

Sour cream fat free sour
cream or plain light yogurt

Milk skim
or 1% milk

Ice cream low
fat frozen yogurt

Heavy Cream 1:1 ratio of
flour to or 1% skim milk

Whipping cream chilled evaporated
milk, or coolwhip

Cheese, butter or cream of mushroom All these come in lighter versions

If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size.

Again moderation is the key.

==============================================================

Recipe of the Month:

Maple Roasted Sweet Potatoes

Ingredients:

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch
pieces (about 8 cups)

1/3 cup pure maple syrup

2 tablespoons butter, melted

1 tablespoon lemon juice

1/2 teaspoon salt

Freshly ground pepper, to taste

Instructions:

Preheat oven to 400°F. Arrange sweet potatoes in an even
layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon
juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes;
toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir
and cook, stirring every 15 minutes, until tender and starting to brown, 45 to
50 minutes more.

Makes 12 servings, ½ cup servings each.

Nutritional Content Per Serving:

96 Calories, 2 grams of Fat, 5 milligrams of Cholesterol,
118 milligrams of Sodium, and high amounts of Vitamin A and Vitamin C.

———————–

BONUS DESSERT RECIPE

PUMPKIN CUSTARD PIES

(serves 6)

1 can, 16 oz., pumpkin

1/2 cup prunes, pitted and finely chopped

1/4 cup frozen apple juice concentrate, thawed

1/4 cup frozen orange juice concentrate, thawed

2 tsp. margarine, reduced calorie

1 cup evaporated skim milk

1/2 cup fat-free egg substitute

1 Tbsp. grated orange peel

2 tsp. pumpkin-pie spice

8 mini (3 1/2 inches in diameter) pumpkins (called Jack-be-little pumpkins)

In a med pan, stir together the pumpkin, prunes, apple, orange juice and margarine. Simmer for 15 mins,
stirring frequently. Transfer to a food processor and add milk, egg subs, orange peel and spice. Process until smooth.

Cut off the tops of each pumpkin about 1 inch down. Scoop out the seeds. Place
the shells in a 13″ X 9″ baking dish. Bake at 350⁰ F for
about 30 mins or until the flesh is tender but the shells are not in danger of
collapsing. Spoon the custard mixture into the shells. Bake at 350 degrees for
about 30 minutes or until a knife inserted near the center of custard comes out clean.

Nutritional information per serving:

Calories: 106 Fat: 1g

Cholesterol: 1 mg Sodium: 74mg

Fiber 2g Carbohydrate: 18g

NOVEMBER 2023NEWSLETTER

Published on

Over 200 years ago President Abraham Lincoln
declared the fourth Thursday in November the national day to celebrate
Thanksgiving. In 1941 it became a national holiday.

In 1621 the Pilgrim’s had their first successful
corn harvest, and a celebratory feast was organized. They invited the Native
American allies and had the first celebrated thanksgiving.

—————————————————————————————————–

Quote for the month

“Physical activity is the currency with which you pay for food.”

—————————————————————————————————–

FUN FACTS:

Did You Know??

Almost 20% of all cranberries consumed in the United States per year are eaten on Thanksgiving.
Over 85% of Americans consume turkey on Thanksgiving.
About $3 billion dollars worth of turkeys are sold for Thanksgiving
Benjamin Franklin wanted the national bird to be a turkey.
Turkeys can drown if they look up when it is raining.
A typical Thanksgiving dinner of turkey, stuffing, mashed potatoes, gravy,
sweet potatoes, cranberries, bread, pumpkin pie and one glass of wine has
3,550 calories.

—————————————————————————————————

TALKING TURKEY – KEEP IT SAFE

Stuff your turkey just before you place the bird in the
oven. Allow ½ to ¾ cup stuffing per lb of turkey. The stuffing
must be cooked to a minimum temperature of 165 degrees to be safe.

On that note…. Overeating on Thanksgiving…

Remember, it takes 3,500 calories to gain a pound. Most
people almost or actually do gain 1 pound from just one meal. Sounds crazy, huh?

Thanksgiving food tends to be exceptionally high in fat, and
body works differently with excess fat than it does with excess carbohydrate and protein.

Also, fat consumption does not cause as great an increase in metabolism as carbs and protein as these calories are more easily stored.

But keep in mind that consistently overeating carbs and protein will also lead to weight gain.

HOLIDAY SEASON TIPS

Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are
hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.

Turkey- go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol.

Save your appetite for the side dishes and desserts.

Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free
water to help fill up your stomach and keep you hydrated.

One of the best tips – avoid having too many leftovers as this would mean extraordinary calories multiplied:

SOOOOOO….. Help the Hungry:

Although the US is the wealthiest nation, 13% of the population live in poverty and hunger.

The easiest way to help, is to donate extra food to national nutrition programs, such as food banks. It may not
solve the problem, but it will definitely help.

==============================================================================

REVISING RECIPES

Recipe calls for: Substitute:

1 whole egg 2 egg whites

Sour cream fat free sour
cream or plain light yogurt

Milk skim
or 1% milk

Ice cream low
fat frozen yogurt

Heavy Cream 1:1 ratio of
flour to or 1% skim milk

Whipping cream chilled evaporated
milk, or coolwhip

Cheese, butter or cream of mushroom All these come in lighter versions

If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size.

Again moderation is the key.

==============================================================

Recipe of the Month:

Maple Roasted Sweet Potatoes

Ingredients:

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch
pieces (about 8 cups)

1/3 cup pure maple syrup

2 tablespoons butter, melted

1 tablespoon lemon juice

1/2 teaspoon salt

Freshly ground pepper, to taste

Instructions:

Makes 12 servings, ½ cup servings each.

Nutritional Content Per Serving:

96 Calories, 2 grams of Fat, 5 milligrams of Cholesterol,
118 milligrams of Sodium, and high amounts of Vitamin A and Vitamin C.

———————–

BONUS DESSERT RECIPE

PUMPKIN CUSTARD PIES

(serves 6)

1 can, 16 oz., pumpkin

1/2 cup prunes, pitted and finely chopped

1/4 cup frozen apple juice concentrate, thawed

1/4 cup frozen orange juice concentrate, thawed

2 tsp. margarine, reduced calorie

1 cup evaporated skim milk

1/2 cup fat-free egg substitute

1 Tbsp. grated orange peel

2 tsp. pumpkin-pie spice

8 mini (3 1/2 inches in diameter) pumpkins (called Jack-be-little pumpkins)

Nutritional information per serving:

Calories: 106 Fat: 1g

Cholesterol: 1 mg Sodium: 74mg

Fiber 2g Carbohydrate: 18g

OCTOBER 2023NEWSLETTER

Published on

Celebrate (Food) Culture and Diversity this October

What foods do you traditionally enjoy with your family? Everything from what you eat to what time of day you eat to what utensils you use (or don’t use!) contributes to your personal food culture. Food brings people together for festivals, weddings, birthdays, and simple social gatherings or romantic dates.

Take a chance this month to celebrate cultural diversity and embrace the nutritional aspects of a culture you have always been interested in trying. Grab some friends and make it an adventure. You may just find a fruit or vegetable you have never had before and love it! And if you do, you just have more diversity to add to your own diet.

What are some interesting foods you may want to experiment with?

Buddha’s Hand: Although it may look odd and almost like a hand, this fruit provides a significant amount of lemony zest for a variety of recipes. This hand is packed with vitamin C and antioxidants and makes a wonderful garnish or interesting centerpiece. Check your local Whole Foods for this divine fruit.

Manoomin is often mistaken for rice but is more similar to corn. It is indigienous to North America and harvested around the Great Lakes. This is an heirloom plant grown, harvested, and protected by Native Americans. If you are looking for a new rice-like ‘grain’ to incorporate into recipes, you will want to check online to find out where to buy this special crop.

Lopsided, uneven, and maybe ugly to some, the Ugli Fruit can be found in a number of grocery stores. Ugli fruit has vitamin C, antioxidants, fiber, and is easier to peel than one might think.

If you like grapefruit or tangerines, you might want to give this beauty a try. These ears are found on the side of trees and not animals so don’t be worried by their appearance. Wooded Ear Mushrooms are a source of vitamins B, C, and D as well as iron. You may encounter these mushrooms in Asian cuisine so the next time you’re at out for an Eastern-inspired restaurant, look to see if you can sample these strange looking creatures.

Fitness Corner: Finding the Exercise that is Right for You!

“Working out is soooo much fun!” is something we have probably all heard at one time or another and wondered what that person was trying to really convince us of. Truth is, they were most likely being honest and wanted to share their enthusiasm or they, as your biggest cheerleader, wanted to motivate you to find a fitness activity you would also enjoy.

“But I don’t like working out” you might say to this person. But, maybe you just haven’t found the right exercis for you. After all, we all have different interests. This month is about being adventurous- trying out new foods and ways to burn calories. This month, what are you going to try to burn more calories?

If You Love…	You Might Try…
Dancing	ZumbaBallroom Dancing Lessons (and don’t worry if you don’t have a partner, you tend to meet a lot of others who are looking for someone to dance with at dance lessons) Bellydancing or Bollywood dancing Ballet, hip hop, or tap dancing lessons Spend more nights out at your favorite dancing club with friends and family inspiring them to get in shape while having fun
Watching Television	Get up and move during the commercials and even during the show. If you have hand weights, do some curls or if you have a cardio machine, like a treadmill, watch your favorite show while burning calories.
Playing Videogames	Consider the fun new ‘video games’ on the Xbox, Wii, and PC. There are games geared towards fitness or just having fun (like Dance Central that gets you dancing to your favorite hits without realizing you broke a sweat).
Golfing	Walking instead of riding to the next swing.
Animals	Horseback riding, especially English Riding, which tones those legs from standing up and sitting back down repeatedly.Pet walking/sitting for your friends or neighbors. Being around animals has positive health benefits but walking multiple pets around the neighborhood and playing with them can definitely help burn some extra calories.
Swimming	Consider ramping it up by doing pool exercises or joining aquatic aerobics. If you’re already in the pool, why not?
Walking	Add your arms, walk a bit faster, or consider wrist/hand/ankle weights for added resistance.

Everything you do adds up so remember to turn on some fun music while you’re cooking, cleaning, or doing yard work and move around more than you usually would. Take the stairs at work. Park further away. You might be surprised, if you tracked all of those calories, how many extra you burned off!

Recipe of the Month: Pumpkin or Squash Stew

Serves 6

1 medium onion, diced (1 cup)
2 Tbs. olive oil, divided
1 red bell pepper, cut into 1-inch dice
2 cloves garlic, minced (2 tsp.)
1 tsp. chili powder
1 tsp. ground cumin
½ tsp. dried oregano
1 16 oz. jar tomatillo salsa
1 15-oz. can hominy, rinsed and drained
¾ tsp. salt
1 3- to 4-lb. pumpkin, either sugar pie, cheese, red kuri, kabocha, or buttercup squash
2 oz. grated sharp Cheddar cheese (½ cup packed)

DIRECTIONS

Preheat oven to 350°F. Heat 1 Tbs. oil in pot over medium heat. Add onion, bell pepper, and garlic. Sauté 7 minutes, or until softened. Stir in chili powder, cumin, and oregano, and cook 3 minutes more, or until spices darken.
Add tomatillos, hominy, ı/2 cup water, and salt. Cover, and bring to a boil. Reduce heat to medium-low, and simmer, partially covered, 10 to 12 minutes, or until tomatillos are softened. Uncover, and cook 5 minutes more to thicken stew, if necessary.
Meanwhile, cut top of pumpkin around stem to make lid. Scoop out pumpkin seeds and strings. Rub inside of pumpkin with remaining 1 Tbs. oil, and sprinkle generously with salt. Sprinkle cheese in bottom of pumpkin.
Fill pumpkin with stew, then top with pumpkin lid. Place on parchment-covered baking sheet and bake 1 ½ to 2 hours, or until pumpkin flesh is fork-tender. Remove from oven; let stand 5 minutes.
Scoop stew, including pumpkin, into bowls and serve hot.

Per serving :

cals: 221 protein 6g Total fat 9g Sat Fat 3g Carbs 31g chol 10 mg sodium 677 mg

Fiber 6g sugar 10g

Breast Cancer Awareness

All around the world October is recognized as the Breast
Cancer Awareness Month. This newsletter is to not only to recognize those
who have experiences this tragic disease, but also to show that awareness may
lead to prevention, or at least being able to catch it at an early stage.

Unfortunate Facts: Next to skin cancer, breast cancer is the most common cancer among women today. It is also one of the leading causes of death among all women in the United States.

Cancer also still remains the second leading cause of death in the United States.

The Center for Disease Control and Prevention reports that over 202,000 women are diagnosed with breast cancer yearly and this results in over 40,500 deaths yearly due to breast cancer.

To lighten up what you can do – do not forget your annual physical and Mammogram:

The Mammogram Poem

[Anonymous]

(This poem has been around for awhile, and in honour of October being breast awareness month, I thought it may be a great time to repost)

For years and years they told me,
Be careful of your breasts.
Don’t ever squeeze or bruise them.
And give them monthly tests.

So I heeded all their warnings,
And protected them by law.
Guarded them very carefully,
And I always wore my bra.

After 30 years of astute care,
My gyno, Dr. Pruitt,
Said I should get a Mammogram.
“O.K,” I said, “let’s do it.”

“Stand up here real close” she said,
(She got my boob in line,)
“And tell me when it hurts,” she said,
“Ah yes! Right there, that’s fine.”

She stepped upon a pedal,
I could not believe my eyes!
A plastic plate came slamming down,
My hooter’s in a vice!

My skin was stretched and mangled,
From underneath my chin.
My poor boob was being squashed,
To Swedish Pancake thin.

Excruciating pain I felt,
Within it’s vice-like grip.
A prisoner in this vicious thing,
My poor defenseless tit!

“Take a deep breath” she said to me,
Who does she think she’s kidding?!?
My chest is mashed in her machine,
And woozy I am getting.

“There, that’s good,” I heard her say,
(The room was slowly swaying.)
“Now, let’s have a go at the other one.”
Have mercy, I was praying.

It squeezed me from both up and down,
It squeezed me from both sides.
I’ll bet SHE’S never had this done,
To HER tender little hide.

Next time that they make me do this,
I will request a blindfold.
I have no wish to see again,
My knockers getting steamrolled.

If I had no problem when I came in,
I surely have one now.
If there had been a cyst in there,
It would have gone “ker-pow!”

This machine was created by a man,
Of this, I have no doubt.
I’d like to stick his balls in there,
And see how THEY come out.

WISHING YOU A HEALTHY MONTH !!

ILANA

Electrolyte Balance for Endurance

Published on

Ilana Katz MS, RD, CSSD

INTRODUCTION

Sodium is an essential mineral for life. It’s biochemical functions include normal cell function, blood volume regulation, blood pressure/body fluid regulation, pH homeostasis, and heart function. Because sodium in excess can result in increased blood pressure there is a fine line between balancing athletic electrolyte intake to replenish sweat values, and the dietetic recommendations on sodium intake to reduce heart disease.

Most medical organizations recommend low or moderate sodium intake for the general population. Above and beyond the general population, are endurance athletes, whose needs may differ, based on their exceptional loss of sodium through sweat. Sodium ingestion by endurance athletes does not typically increase blood pressure, so low sodium diets are not typically recommended for endurance (and various other athletes too).

I thought it may be useful to outline some alternative points of view for endurance athletes. Note however, although regular physical activity in itself reduces the risk of hypertension, no athletes are immune to hypertension. Furthermore, sodium loss during exercise depends on individual factors, such as genetics, fitness and heat acclimatization, intensity and duration of exercise and the external environment. Athletes, just like everyone else should thus monitor their general health and blood pressure statistics.

Blood Pressure

Statistics are commonly reported in wellness studies that approximately one third of the population may be sensitive to sodium taken in as part of the diet that result in hypertension. The kidney is of primary importance in sodium sensitive hypertension due to its ability to regulate sodium and any dysfunction can cause lead to hypertension .

In healthy people, typical sodium intake does not cause sustained hypertension. Athletes and most normal weight, active people have a lower hypertension risk because studies have consistently shown that blood pressure can be lowered by weight loss and regular aerobic exercise. Moreover, sodium is an essential component of most athletes’ diets because sodium ingestion helps restore total body water and fluid-electrolyte balance by replacing sweat sodium losses.

It is important, however, to note that athletes are not immune to hypertension, and athletes who participate in sports in which large muscle mass and weight lifting are required should monitor blood pressure closely. Sodium intake in this subset of athletes should be considered with the same risks as an inactive person, and be proportional to sweat losses.
Sodium Mechanism

Sodium’s main biochemical functions are the regulation of body water, electrolyte balance and blood pressure which are all connected to the brain for a stimulation of thirst through receptors in the heart known as baroreceptors. Changes in central volume or blood sodium concentration initiate a response including adjustments in thirst and sodium appetite, sympathetic nervous system activity, and renal fluid regulating hormones. In layman’s terms, this means we either get thirsty and/or have salt cravings as required.
Sodium loss during exercise

Sodium loss occurs in most r physical activities, and the duration of the activity further increases sodium losses over time. This loss is exaggerated during exercise in the heat and humidity. Most of the fluid volume loss is a directly related to the sodium lost in sweat. Individuals have varying sweat rates as well as sweat concentrations (the concentration of sodium in the sweat) and the amount of sodium that is lost depends on both of these.

Sweating is related to various factors, such as genetics, diet, body weight, heat acclimatization, fitness levels and other physiological traits, thus there is a wide variation in the amount of sweating and sodium loss among athletes. This variability remains even if all other factors such as the intensity and type of activity are the same and are performed in the same environmental conditions. However, some sodium will be lost during endurance exercise in all athletes and the extent of the loss determines how much sodium needs to be replaced. While some of the sodium released in sweat is reabsorbed by the sweat gland, sweat sodium loss during exercise (especially in the heat) occurs more rapidly than it can be reabsorbed, so much of the sodium in sweat is lost. Heat acclimatization improves sodium (and other electrolyte) reabsorption so heat acclimatized individuals usually have a lighter sweat concentration for any given sweat rate.

Sodium Ingestion for Athletes

Endurance athletes have been known to lose up to 2 – 3% of their weight in an event lasting 2 hours. This can result in about 1.5 to 2g of sodium loss every 90 minutes or so. As both the body water volume is reduced and sodium is lost, an increase in the concentration of sodium in plasma results.

The American College of Sports Medicine position stand “Exercise and Fluid Replacement” provides specific information on the sweat sodium lost during various activities. Although there is wide variation across individuals and activities, this position stand indicates that athletes can lose as much as 5 g sodium in sweat during a single high intensity workout. Thus, during endurance exercise, the sodium ingestion plays an important role to minimize dehydration and assist with body fluid maintenance and electrolyte balance. Sodium ingestion not only replaces some of the sodium lost in sweat, but induces the thirst drive to aid the athlete to continue drinking and increase fluid consumption. To kill two birds with one stone per se, the athlete should use sports drinks with sodium concentrations that are formulated to match their sweat rate, or supplement their fluid intake with salt tablets or electrolyte supplements if their sweat is typically highly concentrated.

Thirst

Body water volume restoration is assisted by hormones and baroreceptors that initiate a thirst sensation. Fortunately, the thirst sensation is extremely sensitive to changes in sodium within the blood, and as little as a 2% change will induce thirst. These thirst mechanisms during endurance exercise are most effective for training or events under two hour typically. They tend to desensitize after longer periods of time due to a number of other factors offering interference with the thirst mechanism over time. For example, the mere act of swallowing suppresses the thirst sensation.

To optimize performance in longer events, athletes should therefore have a liquid intake strategy that includes a sodium replacement element.

Endurance Associated Hyponatremia (salt levels too low)

As noted earlier, a ~ 2-3% loss in total body water with a simultaneous increase in plasma sodium concentration is fairly common for marathoners. Unfortunately this condition is one of the highest causes of death in endurance sports, and therefore these facts should be carefully noted, particularly by athletes. Athletic hyponatremia is associated with several serious symptoms, such as confusion, nausea, light-headedness, dizziness and fatigue In severe cases, the consequences of brain swelling can cause permanent damage from which some athletes do not recover.

The best way to avoid the risk is to be sure that fluid intake does not greatly exceed fluid loss. Athletes can track this by monitoring fluid intake as well as the volume and concentration (color) of urine.

Unfortuanetly, mechanisms contributing to endurance associated hyponatremia have been difficult to study because most investigations in the area are retrospective: that is, athletes who have become hyponatremic during a long distance event are already at the finish line, or receiving treatment in medical tents. These studies have their limitations in that they may miss subjects with who are asymptomatic and recover on their own. The studies available therefore are only regarding extreme cases or athletes who are more sensitive to hyponatremia and experience symptoms with only small changes in plasma sodium.
PRACTICAL APPLICATIONS

There is large individual variability across athletes and/or active people in sodium losses through sweating, so athletes should evaluate sodium and fluid losses during workouts.
Athletes should practice their fluid replenishment strategies as they are training for the event, and learn which products will be provided by the race organizers along the route. They should have a good idea of what provides optimal sodium for their levels (drinks, snacks, etc.) in case those at the race need to be supplemented with their own stash.
Combining urine examination to determine how dark or light the urine is with measurement of a usual body weight can provide an indication of any significant changes in hydration status.
Sodium ingestion during long term exercise

- improves hydration through volume retention
- increases plasma sodium content
- maintains thirst for reminder signals
- stimulates the kidneys to retain water

One liter (34 oz) of a well designed sports drink will typically provide 460 mg of sodium.
Although body fluid status related to dehydration and endurance associated hyponatremia (often a result of excessive drinking) is completely different, some of the symptoms, such as confusion, nausea, light-headedness, dizziness and fatigue can overlap. Therefore, if changes in body weight or a blood sample cannot be attained, assessment of fluid intake and urination during the (training) event is important before deciding on treatment.
Athletes who lose large volumes of sweat should consider supplementing additional sodium in the form of sports drinks with greater sodium content or bars, gels, electrolyte powders/tablets, or salty snacks that provide extra sodium.
Many sports drinks are hypotonic to blood plasma (has a lower salt concentration to blood plasma,) so athletes who use sports drinks should not assume that they are immune hyponatremia.

SUMMARY

Thirst, drinking and hormonal regulation of fluid balance are tightly controlled through homeostatis. Blood plasma sodium concentration is a potent thirst stimulus at rest, during exercise and in the post-exercise rehydration period. Sodium ingestion is a recommended means to continue a thirst inducing drive to ensure adequate rehydration.

The sodium can come as a part of the athlete’s diet, but after long lasting endurance exercise, especially in the heat, the athlete may want to consider salty snacks or drinks with electrolytes. Sodium ingestion and maintenance of sodium concentration also stimulates renal mechanisms to reduce water loss in urine and conserve fluid.

SEPTEMBER 2023 NEWSLETTER

Published on

September is a tribute to our neighbors south of us. Mexico is a country with very beautifully rich history, from its people to…well it’s food. Mexican food is a mainstay for Americans but it can be very rich in calories, fat & sugars. Here are some ideas to both enjoy the wonderful cuisine while staying healthy…Enjoy!

Cinnamon Up Your Life

Cinnamon is a very common spice used in Mexican cuisine. There have been many studies discovering the many possible benefits of cinnamon such as: glucose metabolism, antiseptic powers against bacteria’s and fungi and even for improving brain function.

Some of the possible ways in which one can enjoy this power spice:

– Add a cinnamon stick to flavor your favorite tea

– Add to unsweetened applesauce, cereal or oatmeal

– Sprinkle on toast or add to butter or cream cheese

– Sprinkle on coffee, cocoa, fruit juices, and ciders

– Add cinnamon to your favorite baked goods

Remember after opening your cinnamon store it in a tight sealed container away from the light.

——————————————————————————————————–

Colorful Bean Salad

INGREDIENTS

16 ounces garbanzo beans, canned
16 ounces kidney beans, canned
16 ounces black beans, canned
16 ounces corn, canned
2 tablespoon apple cider vinegar
1 tablespoon extra virgin olive oil
2 ounces roasted red bell pepper, from a jar, diced
6 ounces green bell pepper, seeded, small dice
2 tablespoons cilantro, fine chop
1 tablespoon Italian parsley, fine chop

METHOD

* Rinse and drain all canned items. In a large bowl, combine all ingredients. Chill before serving for 15-20 minutes.

Servings: 16

Per ¾ cup serving: Calories: 130 calories, Fat: 2g Carbs: 24g Pro 4g

——————————————————————————————————————

Rice Pudding

INGREDIENTS

1 cup brown rice
3 cups water
12 ounces evaporated milk, non fat
3 tablespoons condensed milk, low fat
2 ounces raisins
1 teaspoon ground cinnamon

METHOD

In a medium saucepan, combine rice, and water. Cook over low heat, covered, for 13 minutes, until tender. Add evaporated milk and condensed milk and raisins. Stir well . Cook 8-10 minutes. Rice should be moist, liquid (milk) should not be completely dry. Serve in individual plates. Garnish by sprinkling with cinnamon.

Makes 4 cups, 16 Servings

Per serving OF 1/2 cup each: Cals: 160 Fat: 1.5g Carbs: 25g Pro: 7g

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Cilantro…the Aphrodisiac

When speaking of spices & herbs, I would be remised to not mention this staple herb, thought to be an aphrodisiac and have healing properties, and adds great flavor to a variety of foods. It looks like parsley and is best when fresh. Here are some ways to enjoy it: use cilantro leaves instead of basil in tomato-mozarella salad, sprinkle 1tbsp chopped cilantro over scrambled eggs, add a few leaves to grilled cheese sandwiches, garnish Bloody Mary’s with a whole sprig or two, use in marinades for chicken, fish, shellfish, lamb, and pork.

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Summer Fruits

The great thing about Mexico is the availability and use of wonderfully refreshing fruits. Fruits are packed with vitamins, fiber, antioxidants and will help hydrate to keep you looking young and feeling good. For fun, healthy treats for the whole family, try:

Adding sliced citrus fruits like lemon, lime, or orange to your water
making ice cubes from fruit juice rather than reaching for a soda.
Adding sliced berries or a banana to your cereal or waffle for a refreshing summer breakfast.
Adding fruits such as mangoes and berries to your salad for a sweet summer flavor.
Serve fresh fruits for dessert which are just as sweet but lower in fat than cakes and ice cream

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Mexico Fun Fact

Generally, Mexican food follows tips and instructions form Aztec recipes, which have been handed down

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FITNESS CORNER:

For this segment I am emphasizing Recovery Nutrition:

The body stores carbohydrates, in the form of glycogen, in very limited amounts. It is thus important to maximize that storage capacity, to prevent the risk of running out of energy before the training session is over.

The enzyme responsible for storing glycogen is elevated after exercise. It is elevated within 30 minutes post-exercise, but remains above normal levels up to 24 hours later. It is therefore vital to take in an adequate amount of carbohydrates as soon after exercise as possible. Adding some protein to that meal or snack will not only enhance glycogen storage capacity, but it will also aid in muscle recovery.

The following calculation can be used to figure out how much is an adequate amount of carbohydrate to consume after your intense workouts.

Body Weight (lb.) x .5 g/lb = _____ g of Carbohydrate

example Athlete is 140 lbs ::: 140 lb x .5 g/lb

= ~ 70 g of carbohydrate is required for recovery

To facilitate glycogen resynthesis as well as muscle recovery eat a ratio of approximately 3:1 or 4:1 carbs to protein. So once you calculate how many grams of carbs you need for recovery, you can figure your protein needs by dividing by 3.

A great idea:

Ezekiel English muffin with an egg soufflé

(lets call it Huevos Ilanos in honour of our Mexican theme)

Method:

Spray a muffin tray with Pam. In each section pour about 3 oz of egg whites (1 egg white = 1 oz). Add in some cut up veggies of choice, such as peppers, spnach, mushrooms. Add some salt and pepper to taste, and sprinkle with a little parmesan cheese (optional).

Bake at 350 degrees for approx 30 – 35 minutes (until eggs are set). Each egg soufflé is about 16g of protein. The English Muffin is about 30g of carbs, so with a side of fruit, this would make a perfect recovery meal from a hard work out.

Have a healthy month!!

ILANA