JULY 2023 Newsletter

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Summer is in full swing by now…

and although 2020 has certainly come with its fair share of challenges, there are some great nutritional benefits to be had in all the Summer produce. What better time is there to be healthy and work on optimal body composition goals?  Foods are light, fruits and vegetables are at their prime and the weather provides no excuses for avoiding exercise.

THE SEASON FOR HEALTH

Fresh fruits and vegetables are most nutritious and best tasting when they are picked at their peak. It is thus important to recognize the signs of good quality and freshness.

Before buying any product, make sure it is of high quality. Take time to observe the environment where produce items are located. Is the area organized and clean? Some fruits and vegetables need to be kept at a certain temperature to maintain peak freshness.

Bruised or wilted foods suggest they were not handled properly and/or they are past their prime. Damaged areas or bruises can increase spoilage and such produce tend to lose nutrients.

Picking your own selection of fruits or vegetables tends to increase quality when compared to buying prepackaged fruits or vegetables that have already been bagged for convenience.

Often, using frozen fruits or vegetables is another option. Frozen fruits and vegetables are a convenient way to store produce items for extended periods of times. It might also be more practical to buy frozen fruits that may not always be available fresh.

Canned fruits can also offer convenience.  They already been cooked, sealed and processed and thus any nutrients can be retained due to peak quality picking and efficient canning.

When it comes to fresh, frozen or canned produce, use what best fits your lifestyle. The main goal is incorporate a variety of fruits and vegetables into your diet and aim for at least five servings a day.

Am I talking about a vegetarian diet? Not necessarily. The 2020 American Dietary Guidelines encourage consumption of more of a plant-based diet to maximize nutrient intake. This simultaneously allows a diet lower in calories, fats, and added sugars. A plant-based diet is one that is largely made up of fruits, vegetables, grains, nuts, and legumes and made up minimally of animal-based products such as meat, fish, and poultry.

Benefits:

  • Cholesterol is found in animal products. By limiting your intake of animal products, you are decreasing the amount of dietary cholesterol you consume. Cholesterol is still found in animal byproducts such as milk or cheese.
  •  Associated with lower cholesterol, lower risk of developing heart disease, lower blood pressure, lower risk of developing hypertension, and lower risk of developing type 2 diabetes.
  • Protein is not a problem: it can be found in a variety of sources, not just meat, poultry, or fish. (Such as legumes, nuts, seeds and grains).
  • Fruits and vegetables are great examples of nutrient-dense foods meaning they provide a lot of vitamins and minerals at a lower calorie count.
  • Those who tend to eat mostly vegetarian based nutrients, tend to have a lower body fat and fewer rates of cancer.

What to watch out for?

  • Restricted diets of any type can pose health risks so it’s important to make sure you are getting all of the nutrients you need. Strict vegetarians or vegans may need to ensure they are consuming adequate vitamins that are typically more bioavailable from animal sources, such as Vitamin B12 and Iron.
  • With any diet, it’s important to eat a variety of foods from a variety of categories to get all of the nutrients your body uses.

Thinking of adopting a more plant-based diet?

  • Take your favorite meals and figure out ways to make them meatless. Vegetable lasagna, Enchiladas, and Stir-fry are some great meals to start with. And of course, you can just scale down the animal-based portions instead.
  • Consider going meatless on Mondays. Meatless Mondays are a growing trend by those adopting a plant-based diet.
  • Check out local vegetarian restaurants- you may be surprised to find out you really can broaden your palate after all!
  •  Need inspiration? Don’t forget to look at the internet for some great recipes. Using the right words in searches can broaden your ideas for variety and even palatability.

Recipe of the Month:

Vegetarian BBQ Tacos    (Serves 4)

(I had to add some parallel to BBQ, after all July is the month we celebrate American  Independence – and what better way than to flavour it up with Barbeque).

 BBQ Sauce

1 1/2 Tbs. ketchup

1 Tbs. Worcestershire sauce

1/2 tsp. honey

1/8 tsp. hot sauce, or more to taste

Tacos

1  1/2 Tbs. vegetable oil

1 cup sliced Portobello mushrooms

1/2 cup diced green bell pepper

1/2 cup shredded carrots

1 cup soy crumbles; consider various brands and types such as gluten, tempeh, or seitan crumbles or vegetarian ‘meats’ that resemble your favorites. Quorn™ makes a faux chicken that many vegetarians and non-vegetarians alike enjoy!

4 6-inch corn or flour tortillas, warmed

2 Tbs. chopped red onion

1/3 cup tomatoes, halved

1/2 cup shredded lettuce of choice

1/2 cup shredded Cheddar cheese

1 Tbs. pickle relish, optional

DIRECTIONS

To make BBQ Sauce: Combine all ingredients in bowl.

To make Tacos: Heat oil in nonstick skillet over medium heat. Add mushrooms, bell pepper, and carrots, and cook 3 minutes, or until vegetables are softened, stirring halfway through. Add soy crumbles and 2 Tbs. BBQ Sauce. Cook 8 minutes, or until soy crumbles are browned. Fill tortillas with soy crumble mixture. Top with red onion, tomatoes, lettuce, cheese, and relish, if desired. Serve with BBQ Sauce.

HYDRATION TIPS

Whatever way you choose to get active, remember to always focus on Hydration. Besides maintaining a hydrated state daily, in this very hot and humid Georgian climate, it especially important to focus on Hydration during Exercise …

Staying hydrated during exercise is believed to delay fatigue and can help prevent heat-related illness. Adequate hydration can help decrease fluid losses, decrease strain on the heart and cardiovascular system, and enhance performance.

Hydrating before exercise is important, however, replenishing lost fluids, or rehydration, is effective in enhancing performance and retaining the balance of fluids in the body.  Drinking cold water as well as sports drinks can help to maintain proper body temperatures during exercise, especially in hot environments. Excessive fluid intake combined with inadequate salt intake can lead to a dangerous condition known as hyponatremia. To rehydrate quickly after exercise, an athlete can consume 120-150% of fluids lost while consuming sodium to help retain fluids.

Sports drinks during exercise may provide some benefits. The key ingredients in sports drinks are water, carbohydrates, and electrolytes. Sports drinks help restore nutrients that are lost during sweat and are considered a functional food for athletes. The sugar content of most sports drinks is between 5-10% and calories are often 6-12 per ounce. The electrolytes are usually sodium, chloride, potassium, and phosphorus. Sports drinks should not be confused with “Energy” or “Energy Sports” drinks that are now in the market. Research suggests a 6-8% carbohydrate solution containing a combination of glucose, fructose, sucrose, or glucose polymers are the most effective for those who need carbohydrate replacement.

The beverage of choice also depends on the type of exercise and environment:

Prolonged endurance events utilize glycogen and blood glucose as the main source of energy –  carbohydrate replacement is beneficial

Environments in which dehydration or hypothermia might be a cause for concern – water replacement is beneficial

Prolonged exercise in the heat where an athlete losses nutrients through sweat – Electrolyte replacement is beneficial

Wishing y’all a Happy 4th … Be safe, Train Strong,  Replace Sweat —  Hydrate !!

ILANA

July 2023 NEWSLETTER

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There is not a more American month of the Year than July, and it is synonymous with outdoor parties, fireworks and good times. The French also celebrate their own revelation this month on Bastille Day and let’s not forget the Italians as they gave us Lasagna. 

Have a happy Independence day – here some fun tidbits to keep in mind for July

ILANA

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Bastille Day Picnic

 

 

 

Bastille day is a celebration in France similar to our fourth of July. So why not enjoy the beautiful summer day by having a traditional French picnic.  You don’t need much, nor will it cost you an arm & leg. Fill your basket with a freshly cut honeyed fruit salad accompanied with a baguette, assorted cheese, and a bottle of a refreshing sparkling dessert wine of your choice.

 Fruit salad can be a combination of strawberries, pears, peaches, sweet cherries and kiwi drizzled with a honey dressing.

       Honey dressing recipe:

blend together until smooth

½ c dry white wine

3 tbsp of honey

2 tbsp lemon juice

½ tsp lemon zest

1 tbsp granulated sugar  

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Portion Distortion

 As we are out at multiple backyard parties this month and/or throughout the summer, it is very easy to over serve ourselves at the buffet style set-ups. By all means enjoy yourselves…to a point…& here are some easy reference tools to help you do that.

The following are 1 serving equivalents:

Fist = 1 cup (rice, pasta, fruit/veggies)

Palm = 3 oz (meat, fish & poultry)

Handful = 1 oz (nuts & raisins)

2 Handfuls = 1 oz (chips & popcorn)

Thumb = 1 oz (peanut butter & hard cheese

Thumb Tip = 1 teaspoon (cooking oil, butter, mayo, sugar)

 

 

 

 

 

 

Healthy BBQ Ideas

Barbequing doesn’t mean that you have to sacrifice taste or health.

  1. Choose lean meats
  2. Add flavor with marinades
  3. Grill up some veggies on skewers
  4. Control your portion sizes
  5. Serve whole grains on the side.
  6. Enjoy the company of family & friends!

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American Fun Activities

Being active doesn’t mean you have to hit the gym or do something strenuous, just go out and have fun:

 

 

 

Have a water balloon fight

Go to an amusement park

Catch fireflies

Go swimming at local public pool

 Now get out and enjoy the summer!

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4th of July Fun Facts

  •  Over $211 million has been spent on the importation of fireworks from China
  •  The first Fourth of July party held at the White House was in 1801
  •  More than 74 million Americans will BBQ on the 4th
  •  Over an estimated 150 million hot dogs will be consumed on the 4th.
  • That’s roughly onehot dog for every two people in the US

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Spinach Lasagna

 July is national lasagna month, enjoy this healthy spinach summer edition that serves 8.

 

 

 

 

Ingredients:

2 cups lowfat cottage cheese

2 egg whites or the equivalent of 1 egg substitute shopping list

2 cups shredded lowfat mozzarella cheese (freshly graded tastes best)

1 jar spaghetti sauce (32 ounces- I go for low fat and garlic/ mushrooms)

1 pkg frozen chopped spinach (if you love spinach you can do 2

9 or 10 uncooked lasagna noodles

3 cloves garlic chopped finely

3/4 teaspoon oregano

salt and pepper to taste

Parmesan cheese- optional

Method:                                                                                                                         

–             In a large bowl mix thawed and drained spinach, cottage cheese, 1 cup mozzarella, egg, garlic, and seasonings

–             Preheat oven to 350 degrees

–             Spray cooking spray on the bottom of a 13x9x2 baking dish

–             Layer 1/2 cup sauce, a noodle layer, and 1/2 cheese mixture

–             Repeat layer

–             Top with remaining noodles then sauce and sprinkle with remaining cup of mozzarella. sprinkle parmesan cheese on top.

–             Cover with foil and bake for approximately 1 hour and 15 minutes, or until lasagna is bubbly and brown on the edges

–             Let stand for 15 minutes before cutting and serving

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AND FINALLY ……………………..FITNESS CORNER

A good sweat: High Interval Training

 

Step Machine

Set the step machine on Manual workout for 20 mins. (level 6)

Warm up for 2 minutes.

At the 2 minute point, take the level up to 9.

Change out your stance on the steps every 2 minutes – for example 2 – 4 minutes, take your feet to very front of the stairs (short, quick stokes, pushing from the balls of feet), 4 – 6 minutes: slide feet back on the pedals and push out long full range strokes pushing off on heals. Continue to alternate stance 4 more times, and then for the last 6 minutes go back to the neutral stance in the middle of the pedals.

 

Mins 0 – 2: neutral

Mins 2 – 4: front

Mins 4 – 6: back

Mins 6 – 8: front

Mins 8 – 10: back

Mins 10 – 12 front

Mins 12 – 14 back

Mins 14 – 20 Neutral

 

Until Next time then….

Emotional Eating: Awareness and Control

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Ilana Katz MS, RD, CSSD

Emotional (or stress) eating has always been a hot topic, mainly because one can find themselves turning to the pantry or fridge for a source of comfort, even though the appetite stimulant hormones are not active.

How it can be controlled, comes with an understanding of what it is and why it happens and then developing an appropriate strategy on how it can be controlled.

Recognizing signs of emotional eating may seem obvious, like feelings of stress, anger, or sadness drives you to eat.  Underlying root causes can result from anything related to work or financial stress, relationship challenges, health issues and even simply boredom.

Submitting to an urge to eat more than required has some obvious consequences, such as potential weight gain and secondary health conditions thereof (metabolic syndrome) but also the more suble psychological consequences can be just as harmful, such as of endless feelings of guilt, anxiety and sadness.

Create Awareness

More often than not, emotional or stress eating has nothing to do with food itself. We choose food because it has many connections to filling an emotional void. Negative emotions tend to lead to feelings of emptiness. Food can create a false feeling of fullness or temporary wholeness.

Other identifiers may include behaviors such as avoiding social support, avoiding activities that may otherwise relieve stress (such as physical activity or running errands,) and engaging in negative self-talk that can create a vicious cycle of eating, feelings of guilt/anxiety, resulting in more emotional eating.

Stress, in all its forms, generates the hormone cortisol, a physiologic response to stress but also a further enabler of “cravings.”

Physical hunger versus emotional eating

Humans require food to survive, so it becomes quite a challenge to distinguish hormone reactions to true hunger from the hormone reactions triggered by emotional cues.  Knowing some physical differences between the two may be extremely helpful: (table extracted from Mayo Clinic website that best describes recognizable symptoms).

Recommendations for Control

Physical hunger Emotional hunger
It develops slowly over time. It comes about suddenly or abruptly.
You desire a variety of food groups. You crave only certain foods.
You feel the sensation of fullness and take it as a cue to stop eating. You may binge on food and not feel a sensation of fullness.
You have no negative feelings about eating. You feel guilt or shame about eating.

 

Since emotional/stress eating it not usually about food, control mechanisms will engage in stress management and mood enhancing practices.

Self Kindness

Awareness of emotional eating evading your self-control can be guilt inducing, followed by sadness and self-anger. Instead of letting these emotions fester, the first thing to do is give yourself a break. Self-compassion is the first step toward learning to comfort yourself in other ways.  To break the cycle of emotions turn to food which ultimately turns to more negativity, use mantras, such as : “I am aware I am stress eating, I am worth more”. Side note: I have noticed many social media requests from others for support, and many helpful mantras have emerged. Maybe request from your friends, motivational sayings that have helped them.

It is most important to note the feelings you experience right before eating, Awareness is the first step to coping.

Fuel with Nutrient Density  

Although emotional eating is not always about food, making sure you get enough nutrients to fuel your body is key. Capitalize on well-balanced daily meal planning.  If you can eliminate real physiologic cravings by eating well throughout the day, it may be easier to identify when you are eating out of stress or boredom.

Create a to-do list for Coping

Note why you may be feeling stressed and next to each itemized feeling, note a behavior. not related to food, that makes you happy (such as relax in a hot bath filled with bubbles, read a chapter of a novel you may be enjoying, meditate).

If you can change the situation, more power to you, you have got this. If it feels like the problem is not within your control remember that you can always manage the way you react to it. If you can notice your stress in the moment, you can choose how you respond, rather than reacting “un”conciously.

Physiologic

The awareness strategies above may enable you to delay succumbing to the urge to eat and actually eating. Use this delay to note your stress, your emotions and your feelings of why you want to eat.  We tend to push the emotions aside, so the pleasure of eating will create temporary comfort. Keep in mind, this is a subconscious decision, and you have the ability to deal with the emotions at hand rather than generate a cycle of more negativity by pushing them aside.   Even if dealing with emotions is not always successful, at least the delay allows time for the impulse of eating to pass.

Get Physical

Make the temptation to eat a stimulus response mechanism for the response to be more action. In other words, once an awareness of emotional loss of control takes over, revert to moving around, go for a run, or a walk, pull out a yoga DVD, or even a quick burst of activity. Even a few minutes of movement can generate the endorphins for stress relief, add a level of refreshment and replace  the urge to eat with something else.

If you are unable to move around, simple deep breathing is therapeutic meditation that you can do almost anywhere. Sit quietly and focus on your flow of breath, from nose to lungs and vice versa. Many studies support mindfulness meditation as a treatment to binge eating and/or emotional eating.

Be Realistic

Food plays a role in almost every human emotion, whether it is something we celebrate (weddings, promotions, birthdays, etc) or whether it is something sad (funerals, etc), it is natural to share these times with friends and family, and this is healthy.  It only becomes a problem when it is used frequently without an awareness, and without a motivation to heal.  There may come a time to consider counseling, even if it is only a few sessions. Getting to the root of the problem is the first step to awareness.

Conclusion

Food is a sought-after solution to initially ease stress and emotion, but the consequences can be extremely negative, such as weight gain, further stress, and secondary health issues thereof. Addressing the real feelings behind the need to eat is important in the long term. Work to find alternative ways to deal with stress, like exercise, support, and practice mindful eating behaviors.

 

Weight Management During Training

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“Calories in versus calories expended” is a simple equation to help you to determine ideal nutrition for an ideal weight. In other words, anyone wanting to lose weight, whether it is an athlete or a couch potato, needs to reduce caloric intake and/or increase energy expenditure. However, losing body fat is no easy task.  An athlete wanting to lose weight while in training has to be smart about their choices, in order to prevent hunger and fulfill calorie requirements for their particular training intensity.  Nutrient density and energy density are both nutrition concepts that once understood, could provide some great guidelines for weight loss while training.

Nutrient Density

Nutrient density simply means the proportion of nutrients provided in relationship to the calorie content of a specific food. For example, a low nutrient dense food would have few, if any, nutrients for the number of calories. Nutrient dense foods tend to provide substantial amounts of vitamins and minerals and relatively fewer calories. This means that calorie for calorie some foods make one feel fuller than others. Protein has been shown to make one feel fuller than carbohydrates and fats. In other words, a good source of lean protein can help cut calories, increase a feeling of satiety and control hunger.

Be wary however, of protein products marketed for improvement of athletic performance. Consumption of excess protein (greater than 1.8 grams per kilogram of body weight) may contribute to kidney problems. Protein for an athlete should be between 12 and 15 percent of total calories consumed. Endurance athletes require slightly more protein than power athletes. Athletes in general require minimum of the Recommended Dietary Allowances (RDA) for protein, which is 0.8 grams per kilogram of body weight. The estimation for an endurance athlete is 1.5 grams per kilogram of body weight, and for a power athlete is 1.2 grams per kilogram of body weight.

Fiber intake during your training

Fiber is considered highly nutrient dense. Eating high-fiber foods like fruits, vegetables and whole grains, can prevent hunger while reducing caloric intake. Furthermore these high fiber foods are also nutrient dense. It has been shown that by meeting the dietary recommendations of fiber (12.5 grams per 1000 calories) per day is associated with a 10 percent decrease in calorie intake and a loss of body weight. One particular research study showed an average of a four pounds weight loss in a four month period on 14 grams of fiber per day. Note: increase fiber gradually to avoid stomach upset, gas and diarrhea.

Energy Density

The energy density of food also affects our satiety levels. In other words, gram for gram, some foods make one feel fuller than others. Energy density is defined as the amount of calories in a gram of food. The relationship between the weight of food and its calories content is determined by the water content in the food. This is logical, because water adds weight but water has no calories, so the more water there is in a particular food, the lower the energy density.
Athletes who consistently eat the same amount of food in grams per day, but lower the calories by eating more water-based foods, will consume fewer calories. Furthermore, research has shown that subjects feel just as full on the lower calorie foods as the higher calorie foods.  

Low Energy Density and High Nutrient Density Eating Tips

In summary, eating higher nutrient dense foods, and lower energy dense foods, as well as an appropriate amount of lean protein, will aid in weight loss during training season. The closer to the earth your diet remains, the more successful your weight loss attempts will be. In other words, less processed food, with the bulk of your diet made up of fruits, vegetables, and whole grains.

  • Vegetable soup is a great example of low energy, nutrient dense food due to its “earthy” nature and high water content.
  • A bran cereal (lots of fiber/nutrient dense) with skim milk (high water content) and fruit, is a great way to start the day.
  • Smoothies, made with whey protein powder, fruit, ground flaxseed (fiber and essential fats), ice and water, is an excellent recovery meal or snack.
  • A great dinner option is stir fried vegetables. Some nutrient dense sides with that are whole wheat pasta or brown rice (appropriate portions).
  • Add a tossed salad to lunch and dinner.
  • Limit intake of processed and dry foods. For example, pretzels and crackers,  are dense in calories, low in nutrient density and are very easy to over eat.
  • Stay well hydrated throughout the day. Drink water, low-calorie or calorie-free beverages, such as seltzers, unsweetened tea, and caffeine-free diet sodas (in moderation).
  • For snacks, liquid foods such as vegetable cocktails (high in water content), protein shakes and low fat fruit/yogurt smoothies (nutrient dense), assist in increasing the feeling of fullness.

IMPORTANCE OF HYDRATION

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Ilana Katz MS, RD, CSSD

With the Summer heat and humidity, comes the importance of refreshing hydration knowledge and deployment.  Although it is important all year around, physiologically neglecting to keep up good hydration practice can result in more dire consequences in the summer months.  Remember that hydration is not simply the intake of water, but strategy should include the optimal balance of electrolytes.  This article is a reminder to focus on pre workout daily hydration strategies, as well as replenishing what is lost during a sweat workout, and how to recover optimally.

PHYSIOLOGY REFRESHER

Sweat during exercise is physiologically purposeful to dissipate heat, and to limit the increase in our core body temperature.  Maintaining blood flow to the skin during exercise is important for the transfer of the heat generated in the body to the periphery, where it can be lost through sweating.  Approximately 2% of body mass loss is typically lost through sweat and failure to replace this include a drop in blood volume and a reduction in blood flow to the skin.  Even mild dehydration will decrease muscle function and the ability of the brain to stay alert and focused resulting in poor performance and increase risk of heat related dysfunction.

Sweat is mostly water and salt (and four main electrolytes which are sodium, potassium, magnesium and chloride). The more one sweats during activity, the more fluid and electrolytes that must be replaced, most particular sodium (part of salt) because it is the one most likely to be dissolved by overdrinking, or likely to attract water if under drinking, removing valuable water out of cells.

Remember that thirst is NOT a good indicator of dehydration. Thirst is driven by two key physiological changes: a rise in the concentration of sodium level and a drop in blood volume. Because part of sweat comes from blood, we lose more water molecules from the blood than we do electrolytes and therefore the saltiness of the blood rises, which stimulates thirst. However, if sweat is replaced by plain water, the plasma sodium concentration falls, which reduces thirst.

DAILY STRATEGY

Based on the physiology as described above, there is a delayed brain reaction to signal dehydration, causing thirst to lags behind.

Therefore, optimal hydration means drinking  before you feel thirsty. Consume water consistently throughout the day (approx. 1 fl oz per weight in kilograms is required daily to remain in a hydrated state.)  Particular to training, consume sport drinks (as they provide fluid, electrolytes and energy) before, during and after exercise. Remember, sweat rate is unique so there are no generic recommendation, but an individual sweat rate test may be useful l (sweat rate is determined by weighing before and after a bout of intensity, and using that deficit to determine your individual rate of loss.)  More than a 1 to 2 % body mass loss will drastically reduce performance.  More than 2% loss will increase the risk of heat related disorders such as cramping, heat exhaustion and heat stroke. More seriously, severe dehydration can quickly elevate to coma or death.

SPORTS DRINK PARTICULARS

A sports drink during exercise is best suited to give the body what it needs. It replaces the fluid as well as the electrolytes that is lost through sweating. Most uniquely designed sports drinks also provide carbohydrate that fuel the muscles and the brain during physical activity  You may also notice that your sports drink of choice usually tastes good when you are hot, sweaty and thirsty (physiological signals for requirement is what makes something attractive.)  The components of a sports drinks have the proper electrolyte profile to maintain the physiological drive to drink.

PRACTICAL APPLICATION

Do not underestimate your fluid needs. Exercise lasting more than 30 minutes will begin to increase core body temperatures, and even more so in the heat and humidity we are beginning to face.

To remain fully hydrated set particular goals (example):

~12 – 16 lq oz of fluid in the 60-90 minutes before activity

~4 – 6 lq oz every 15-20 min during training, even when the athletes do not feel thirsty

Replace every pound lost (in sweat rate test OR weigh before and after) with ~ 16 – 24 lq oz

And most importantly, remain consistently hydrated each and every day, over and above training hydration with approx. 1 lq oz per kilogram of body weight.   [Divide your weight in pounds in half and that number is the lower end of the hydration recommendation (eg a 140 lbs = 70 lq oz as a baseline hydration strategy per day.]