Fueling Before Workout

The thought of eating in anticipation and preparation of a workout is often times a foreign concept, especially for those participating in early morning exercise, i.e. the “6 am-ers”. This is also common in those trying to lose weight. The fact of the matter is your pre-exercise meal can make all the difference in the intensity and performance of your workout. Poor carbohydrate stores and low blood sugar is certainly not the recipe for maximizing your training time and overall performance. You have gone out of your way to carve out time for your workout, so why not make the most of it?

Specific pre-exercise meals for workouts such as a standard one hour session can occur 2-4 hours prior to the onset of exercise and can range from 400 to 800 calories. There will be some variability between athletes and their tolerance levels, but with some trial and error, an optimal meal time and meal content can be dialed in.

The meal or snack should contain complex carbohydrates to help restore some of your used glycogen stores and help elevate and maintain blood sugar levels. These foods should be relatively low to moderate in fiber to ease digestion and to reduce the risk of gastrointestinal discomfort. Some additional protein in the meal, either from a protein source (e.g., animal product) or a carbohydrate-rich protein source (e.g. dairy products) will help maintain blood glucose levels by delaying the digestion and absorption of carbohydrate from the meal.

Pre-exercise fluids are also helpful to performance and recovery. Recommended intake is as follows: fluids with carbohydrates like milk or juice 2 hours before your workout (approximately 2 cups or 16 fl oz). Drink water or a sports drink 1 hour prior (1 cup or 8 fl oz) and 30 minutes prior (1 cup or 8 fl oz) to your workout. These fluids will reduce the risk of nausea or stomach cramping vs. highly concentrated fluid sources such as juice.

The closer you get to the onset of your workout, the smaller the meal/snack and the less protein to help maintain blood sugar and reduce stomach upset. The bottom line is, each athlete responds differently and therefore, individual preferences and tolerances need to be addressed to optimize training and competition.

If the idea of eating something before a workout sounds unappealing to you, my suggestion would be to try something very simple such as a glass of juice, a piece of fruit or a slice of toast. Something is better than nothing (and for you early am-ers, eating 2-4 hours before is not very practical). You never know, you might actually feel and perform better and consider adding more to your pre-exercise snack.


By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

Catechins & Athletic Performance

“A fellow runner told me that drinking green tea will help with endurance running. Is this true, and if so, how much per day would you have to drink?”

Green tea contains a class of compounds known as catechins. Catechins have been shown to protect against heart disease and cancer. In addition, catechins have been shown to increase energy expenditure, fat oxidation, and improve endurance capacity.

Most research investigating the effects of catechins uses a green tea extract, which is a more concentrated form of catechins. A recent study using mice found an increase in fat oxidation and endurance capacity using a green tea extract containing 350 milligrams and 890 milligrams of catechins. A cup of brewed green tea provides 10-40 milligrams of catechins. The extract is comparable to 72 and 178 fluid ounces of brewed green tea per day respectively. A recent human study, using 270-1200 milligrams of catechins from green tea extract plus 200mg of caffeine per day, showed an increase in fat oxidation, which in turn could spare glycogen stores and increase endurance capacity during exercise. However, caffeine alone has been shown to increase fat oxidation.

In summary, while there are positive effects of green tea extract on fat oxidation, further investigation is needed with humans to evaluate green tea extract’s effect on exercise performance.



By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

“What can you tell me about fruits and vegetables and how important are they in the diet?”

Studies show diets high in fruits and vegetables help reduce the risk for heart disease, stroke, cancer, obesity and diabetes. They contain the following important nutrients:

• Carbohydrate, containing both simple and complex. Our bodies use carbohydrate as a source of energy. In fact, our brains primarily use carbohydrate to function.
• Fiber. a non-digestible form of carbohydrate. There are two types, soluble and insoluble. Fruits and vegetables contain both, but fruits contain more soluble fiber and vegetables contain more insoluble fiber. Soluble fiber, in the intestine, binds cholesterol and removes it from the body via stools. Insoluble fiber acts as a bulking agent in the intestine helping remove undigested particles and speeding the passage of waste. High fiber diets also support weight loss and weight maintenance.
• Vitamins and minerals, essential for overall health. Some vitamins like vitamin C, carotenoids (including beta-carotene the preformed form of vitamin A in plants), folate, and vitamin K can be hard to find in the other food groups.
• Phytochemicals, found primarily in plants. They are disease fighting compounds, acting as antioxidants and altering markers associated with disease.

Fruits and vegetables are nutrient dense foods. This means they have lots of nutrients for the amount of calories. The more color you add to meals and snacks from fruits and vegetables, the more valuable nutrients you add to your diet. In fact, the USDA’s 5-a-Day campaign recommends at least 5 servings of fruits and vegetables a day, in particular 9 servings for men, 7 servings for women. How many servings do you eat?

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

Potassium in Foods

Hi, I read your article in the paper today and was wondering if you could help with a low potassium diet. I am going on a cruise and the doctor told me to cut down on the potassium. Can you help?

Potassium is a mineral found predominately inside cells of plants, animals, and humans.

Potassium is important for nerve impulse transmission and fluid balance.

High blood potassium, known as hyperkalemia, can cause heart beat irregularities and may result in a heart attack. For the most part, our kidneys filter and remove any excess potassium from the body.

Potassium is predominately found in fruits and vegetables. However, not all fruits and vegetables are created equal. Below are lists of high and low potassium foods.

High potassium foods (fresh, canned or juice):

• Fruits: apricots, avocados, bananas, dates, figs, kiwi, mangos, melons, nectarines, oranges, papayas, peaches, prunes and their respective juices
• Vegetables: artichokes, beans (dried), leafy green vegetables, parsnips, potatoes (including French fires and potato chips), pumpkins, tomatoes (including paste and sauce), winter squash, yams
• Other: yogurt, chocolate, custard, lentils, nuts, pudding, salt substitutes and sport drinks

Lower potassium foods (fresh, canned or juiced):

• Fruits: apples, blackberries, blueberries, cranberries, grapes, pears, pineapple, raspberries, strawberries
• Vegetables: cabbage, celery, corn, crookneck squash, cucumber, eggplant, lettuce, onions, peas, peppers, radish, summer squash, zucchini
• Other: bread products, non-dairy creamer, pasta, rice and tortillas

If your potassium level is high, avoid foods containing high potassium and choose foods lower in potassium. If your potassium level is low, choose high potassium foods more often.

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

“What are whole grains and how much of our carbohydrate intake should contain whole grain foods?”

Whole grains, including wheat, corn, rice, oats, barley, quinoa, sorghum, spelt and rye, are foods that can be eaten in their “whole” form. The “whole” form is defined by their natural state grown in the field and contains all three distinctive parts of the grain:

• Bran: the outer skin, contains B vitamins, antioxidants and fiber.
• Germ: the embryo that will sprout into a new plant, contains B vitamins, some protein, minerals and healthy fats.
• Endosperm: the energy needed for the young seed to grow, composed predominately of carbohydrate.

Refining the grain strips the seed of the bran and germ and removes many of the valuable nutrients. Processors add back some vitamins and minerals but do not replace protein, fiber and many other vitamins and minerals. Whole grains are far superior to refined products. In fact, eating whole grains has been shown to reduce the risk of heart disease, stroke, cancer, diabetes and obesity.

The best way to identify whole grains is to first check the package label. Look for “Good source of whole grain,” “Excellent source of whole grain” or “100% whole wheat.” Second, review the ingredient list on the food label. Ingredients are listed from greatest to least quantity by weight. Look for the first ingredient to be “whole wheat flour” or “whole oats”. If it is the second ingredient, the food may contain as little at 1% of whole grain.

Lastly, the 2005 Dietary Guidelines recommend eating at least half of our grains as whole grains, about 3-5 servings of whole grains per day. One serving has at least 16 grams carbohydrate, equivalent to less than an ounce, from whole wheat flour or whole oats. Examples of foods containing whole grains include bread, pasta, and cereal. Overall, the average American eats less than one serving per day, and over 30% of Americans never eat whole grains.

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

“I’m a vegetarian. What are good sources of vegetarian protein, and how do they differ from animal protein?”

Many people are adopting vegetarian diets for health, ecological, religious, spiritual, economical and ethical reasons. There are multiple versions of ‘vegetarianism’. For instance, some consider themselves vegetarian but eat eggs, therefore making them ‘ovo-vegetarian’. Others may eat eggs, fish and poultry but no red meat classifying them as ‘ovo-pesco-pollo-vegetarian’. Strict vegetarians do not eat any animal products. If strict vegetarian diets contain a variety of plant foods they can meet a person’s nutritional needs, but poor choices can make it difficult to meet all nutrient needs, including protein. Excellent sources of protein in the vegetarian diet include nuts, seeds, legumes (black beans, garbanzo beans, kidney beans, lentils, pinto beans), grains (rice, wild rice, whole wheat breads, cereals, pastas), soy (soy milk, tempeh, tofu), and meat substitutes (vegetarian burger, veggie hot dog, soy cheese and other meatless products).

The significant difference between plant protein versus animal protein is the essential amino acid profile. Amino acids are the building blocks of protein in the body. There are 20 amino acids, 9 of them are essential, meaning the human body does not make them and requires them from the diet. Animal protein contains all 9 essential amino acids, thus making it a complete protein. Plant proteins are considered incomplete proteins because they are missing one or more of those essential amino acids. However, by mixing plant protein sources in the diet throughout the day, all 9 essential amino acids can be consumed. For instance, combining rice and beans in a meal complement each other because grains provide the essential amino acids that legumes lack and vice versa. Soy is one plant exception. Soy is considered a complete protein. Overall, protein needs for vegetarians may differ. Although there is no research stating vegetarians have higher protein needs, it has been suggested that vegetarians may need to consume approximately 10% more protein than non-vegetarians to account for the lower digestibility of plant proteins compared with animal proteins.

Other differences between food sources of plant and animal proteins include varying nutrient content. Animal protein sources often contain cholesterol and are typically higher in total fat and saturated fat. Excessive intake of these nutrients has been associated with increased risk of cancer and heart disease. Plants are cholesterol free, relatively low in fat and saturated fat, and are high in fiber thus reducing the risk for cancer and heart disease. There is also disparity in vitamin and mineral content and availability among plant and animal food sources. For example, animal protein has more iron and it is more available for absorption per serving compared to iron found in plant proteins. Additionally, vitamin B₁₂ is found only in animal products with fermented soy products being an exception.

In summary, vegetarian diets can meet protein needs when careful, well-educated choices are made on a daily basis.

By Marlia Braun, PhD, RD and MealWell Sports Nutrition Advisor

Antioxidant-Rich Foods

What are antioxidants? They are substances in food that our body absorbs and uses to prevent or slow oxidative damage from occurring in our cells and tissues. The body naturally produces free radicals, and antioxidants work like scavengers to stabilize the free radicals, preventing or repairing cellular damage, which slows aging and may prevent or delay degenerative diseases. Antioxidants are present in foods most commonly as vitamins, minerals, carotenoids, and polyphenols. One way to identify foods rich in antioxidants is by their colors—the red of tomatoes and strawberries; the orange of carrots and oranges; the yellow of corn and mangoes; the blue-purple of blueberries, blackberries and grapes.

Although clinical trials have not as yet established a direct causal link between antioxidants and specific medical conditions, research indicates there are many potential health benefits from eating foods rich in antioxidants. Research suggests antioxidants may provide protection against conditions such as cancer, cardiovascular disease, cognitive impairment, Alzheimer’s disease, immune dysfunction, cataracts and macular degeneration.

The results of clinical trials using antioxidant supplements have not provided conclusive evidence of health benefits. Therefore, current recommendations are to consume antioxidants from whole foods, instead of supplements.

How much do we need? The U.S. government and many health organizations recommend at least 5 servings of colorful fruits and vegetables and 6 to 11 servings of grains daily, with half of the servings from whole grains to maximize antioxidant intake. A typical serving size for fruits and vegetables is 1 medium or ½ cup. For grains, a serving is ½ cup cooked, ¾ cup dry cereal, and 1 slice for most breads. The list below provides examples of foods rich in antioxidants to choose regularly:

THE BEST OF THE BUNCH:

• BERRIES: Blueberries, Blackberries, Strawberries, Cranberries, Raspberries, Cherries
  
• BEANS: Red, Kidney, Pinto, Black, Soy
  
• VEGETABLES: Broccoli, Tomatoes, Spinach, Carrots
  
• OTHER FRUITS: Red grapes, Oranges, Grapefruit, Kiwi, Plums, Cantaloupe
  
• WHOLE GRAINS: Quinoa, Bulgur, Brown or Wild Rice, Whole Wheat Bread and Pasta, Wheat Berries, Oats
  
• OTHER: Green or Black Tea, Red Wine, Garlic

The Bottom Line: Antioxidant research continues to grow and the message remains that antioxidants should be obtained from whole foods, primarily fruits, vegetables and whole grains to potentially reduce disease risk and improve overall health and aging.

Back to School

There was a time when packing a school lunch was simple. Sandwich, apple, treat, repeat.These days, choices range from chocolate covered granola bars and candy-covered yogurt, to pre-packaged nachos and other high-fat favorites.What's a parent to do?The Enterprise asked registered dietitian Dianne Hyson her tips on packing healthy school lunches that kids will actually eat.If you've never tried a zebra sandwich or wondered if banana chips count as a fruit, read on...Tip 1: Involve the kidsMake sure your back-to-school shopping includes a trip to the grocery store with your children, says Hyson, who chairs the Family and Consumer Sciences Department at Sacramento State.

Research shows that when children are involved in the packing and preparing of lunches, they have more interest in eating what they pack.Before you go, Hyson suggests sitting down with your child and discussing the ground rules of grocery shopping. If not, you could end up with a cart full of snack food.She allows her daughters to pick out one or two 'sometimes foods.' You decide when that special 'sometimes food' can be eaten, Hyson explains. When you create a situation of 'forbidden foods,' Hyson warns it makes children want it more and sneak it when they can. A couple of additional shopping tips: Feed them before you head to the store, says Hyson, and make it fun. This is not the time for a quickie grocery trip.


Tip 2: Compromise. Hyson has been packing her daughters' lunches for more than a decade and she's not afraid to throw in a slice of white bread.But it's just a slice. The other slice, she assures, is whole-grain. 'We call it a zebra sandwich.'There are plenty of opportunities to compromise your way to a healthy school lunch, according to Hyson.They want cereal for lunch? Give it to them. 'Put it in a baggy as their lunch dessert,' she advises. 'Having dry cereal for lunch is actually fine, especially if it's a fiber containing cereal.' Got to have those Oreos? Toss them in your cart as your 'sometimes food,' Hyson suggests.'You have to be flexible with kids,' she says, adding that lunch is only one of their meals.'If it's not perfect, it's going to be OK.'

Tip 3: Pack protein. For sustaining children throughout the school day, nothing beats protein, according to Hyson.Not a fan of turkey sandwiches? No problem.Hyson's picks are string cheese, nuts and tofu. It can even be as simple as tossing a slice of lunch meat in a baggy, sans the bread. And finishing off the meal with cheese will help eliminate any sugar left on the teeth and gums, adds Hyson.She also likes bean and cheese burritos, including some pre-packaged varieties found on grocers' shelves. Look for burritos that are less than 3 grams of fat per serving with less than 700 grams of sodium.Just wrap the burrito in a paper towel and toss it in the microwave. After heating through, add a layer of tinfoil and toss it in the lunch bag.While hard-boiled eggs and tuna are great sources of protein, many kids don't want them in their lunch because it makes it 'smell bad,' explains Hyson.Respect their concerns and eat these items at home, she advises.

Tip 4: Add some crunch. If your child is taking a 'pass' when it comes to fruits and vegetables, Hyson says look to alternatives, like dried fruit. 'It's still fruit.' Even fruit juice is fine, although you don't want it to be your child's only fruit source, Hyson warns.Read the label carefully. Look for drinks that say 'fruit juice' and not just 'fruit drink.' And watch out for the sugar.'Any of the brands that you see high fructose corn syrup as the first ingredient, that's going to be a problem.'Hydration during the day is important, Hyson adds.'Kids can become tired, think they are hungry when they are actually thirsty, and they get irritable and unfocused with thirst.'As for vegetables, add a dipping sauce and they are more likely to crunch away.

Tip 5: Watch the sugar. Hyson warns parents to be careful when choosing items that may be deemed healthy, but are loaded with sugar.'Yogurt is a double-edged sword for me,' she says. Hyson points to the novelty yogurt that comes complete with its own packet of sprinkles. 'They have changed yogurt into liquid candy bars,' she says.And some granola bars aren't much better. Be leery of any granola bar that lists sugar as one of the first ingredients, Hyson says. She also steers clear of granola bars with fewer than 3 grams of fiber.As for those energy drinks, just say no, Hyson says. 'They are completely out of place in a kid's diet. It sets them up for an elevated high and then that crash.'In addition to the sugar content, the drinks are loaded with caffeine. Children can become irritable, even addicted to the caffeine.'It's a misnomer to call them energy drinks,' says Hyson. 'They should be called 'temporary high drinks.'

Reprinted with the permission of the author and The Davis Enterprise.

By Julie Rooney, Davis Enterprise Staff Writer, September 9, 2008

WHAT IS A “SERVING SIZE”, ANYWAY?

A serving size is a description of a single portion of food and is often used to compare similar foods that contribute to your daily recommended total for each food group. The serving size is designed to help you determine what is a healthy amount to eat per meal and per day. Serving sizes are different for various kinds of food (liquid versus solid foods and cooked versus raw foods). In many cases, the amount specified as a “serving size” on a food label is smaller than the amount typically eaten. Many of us tend to underestimate the amount of food we eat.

When eating at home, try pouring your usual portion of cereal and estimate the amount in the bowl. Then pour it into a measuring cup to confirm the amount. Next, compare it to the serving size listed on the Nutrition Facts label. Frequently, the portion we eat is two, three, or four times the amount on the label.

The list below can help you visualize or “eyeball” a portion size for specific food groups to use in everyday life:

A woman's fist or baseball - one cup serving of vegetables or fruit or a medium piece of fruit. A rounded palm - about one half cup cooked or raw veggies or cut fruit; ½ cup of cooked rice or pasta; a snack serving of chips or pretzels.
Deck of cards - a 3-4 ounce cooked serving of meat, fish or poultry – such as, one small chicken breast, ¼ pound hamburger patty or a medium pork chop.
Golf ball or large egg - one quarter cup of dried fruit or nuts.
Tennis ball - about one cup of ice cream or cottage cheese.
Computer mouse - about the size of a small baked potato.
Compact disc - about the size of one pancake or small waffle.
Thumb tip - about one teaspoon of peanut butter or other spread.
2 Dominoes - a 1-ounce serving of cheese.
Check book - a 3-ounce serving of cooked fish

By measuring and visualizing your serving sizes, you can create a healthier balance of the food groups your body needs to meet your nutrient needs.

EATING OUT & STAYING HEALTHY—IS IT POSSIBLE?

Yes! You can dine out! Whether fast food, casual dining or high-end restaurants, it is possible to make healthy choices. Many restaurants offer meals that are low in saturated fat, trans fat and cholesterol—and still taste delicious! In addition, many foods on the menu can be altered to meet your needs. Don’t hesitate to ask your server to make adjustments to a menu item to lower the calories and fat content.

Just as important, however, is the portion size! Many entrees are double the recommended portion, so help control the calories and your weight by asking for a smaller portion, sharing with someone or taking half of your meal home to enjoy another day!

Some sure-fire strategies to make your restaurant meal healthier:

· Choose entrees that are baked, broiled, grilled, or roasted. Or request an entrée be prepared this way if not listed on the menu.

· Limit entrees & side dishes described as fried, au gratin, escalloped, breaded, crispy or creamy. Choose steamed, poached, raw or baked.

· Request that gravies, sauces, dressings and condiments be served on the side so you can control the portion.

· Choose fish, skinless chicken most of the time; pork tenderloin or beef sirloin occasionally.

· Be aware that not all vegetarian dishes are healthy. Limit entrees high in cheese, cream sauce, eggs, and butter. Limit fried and sautéed dishes.

· Choose tomato-based and broth-based entrees.

· Select entrees containing fruits and vegetables, but low in sauce, cheese and butter.

· Order a double portion of vegetables without sauce or butter. Sprinkle with Parmesan cheese or spices if additional flavor is needed.

· Choose baked potato topped with salsa or steamed vegetables instead of higher calorie side dishes.

· For dessert, choose fruit, frozen yogurt, sorbet, or sherbet.

· Choose water, diet soda, unsweetened tea or coffee instead of regular soda, flavored coffee drinks or alcohol.

· Before going out to eat, identify healthy entrée choices by using the restaurant’s website. Many restaurants provide nutrition information on-line or in their stores.

· When nutrition information is available, choose menu items with less than 10 grams of total fat per serving.

Virtually all restaurants have or can prepare a healthy meal for you to enjoy, if you are willing to review the menu carefully and ask the server to prepare an entrée to your needs. Eating out is a social, enjoyable experience that we all can enjoy…and be healthy!