A Day with the New York Red Bulls

A few weeks ago, I received an invite from the folks at Red Bull to attend a day of health professional networking at the New York Red Bulls Arena.  I have to admit, I laughed when I first opened the e-mail.  I mean, were they really trying to equate Red Bull with health/nutrition? After my initial reaction, I started thinking this might actually be worth attending!  As so many people use Red Bull and other energy drinks on a daily basis, I figured this was an opportunity for me to get more information on the product, ask any questions and be better prepared to work with my clients.  And let's not forget, I'm a pretty big sports fan...

The invitation explained that we would have an informative discussion with representatives from Red Bull, including their internal Registered Dietitian.  In addition, we would be treated to VIP skybox seats, a buffet lunch and field access prior to the game.  



VIP on-field access!

 Let me just say, Red Bull did not disappoint.  My guests and I arrived around 12pm and after picking up our tickets at Will Call, we literally walked a red carpet to enter the arena.  The skybox suite was beautiful and offered an upscale buffet lunch, including carved meats, sandwiches, salads and sushi, as well as more traditional "sports" fare and sweet treats. 



Skybox buffet

I opted for a big beautiful salad (with awesome toppings like asparagus and artichoke hearts) and a few pieces of sushi. 

And of course there was plenty of Red Bull for everyone to sample.  In addition to traditional Red Bull and Red Bull Sugar-free, we were able to try the new Red, Blue and Silver editions (cranberry, blueberry and lime-flavored, respectively).  I don't typically use energy drinks nor do I necessarily recommend them, but I appreciated the opportunity to sample these new ones.  And I have to say I enjoyed the flavored ones far more than the traditional Red Bull I've tried in the past.


Lots of Red Bull!



After eating and sampling the new flavors, the RDs gathered in one of the skybox suites for our interactive discussion with a Red Bull representative as well as their nutrition expert, Becki Holmes, RD, CD.  The RDs in our group all came from different areas of the nutrition field, which made for a very interesting discussion!  Some of us were clinically based, some in private practice or community nutrition and some in marketing/research.  I was immediately impressed by Becki's knowledge base and transparancy in terms of the product.  She gave us a history of the company and products, before opening up the floor to discussion.  A few of the other things she mentioned that I found to be interesting/relevant:

-Red Bull was created in the 1980's using four main components: carbohydrates, caffeine, taurine and B-vitamins and these are still the foundation of their recipe today.

-Red Bull sugarfree is NOT labeled as an "energy drink", as carbohydrates and calories are what provide energy and this product has zero carbs and almost no calories.

-Red Bull sponsors and endorses many athletes and entertainers, including skateboarders, skiers and motocross riders.  However, they don't claim to be a sports drink, but rather a functional beverage which may improve performance.

A lot of our discussion ended up surrounding labeling, regulations and marketing claims.  While the actual science and nutrition behind energy drinks is important, these other concerns are definitely good to be aware of when addressing consumer questions and concerns!  

In the end, what I had assumed would be a laughable discussion regarding the incorporation of energy drinks in the "nutrition world" turned out to be an interesting and valuable learning experience for me.  I appreciated that the discussion was purely informative and at no time did I feel pressured to promote or endorse Red Bull.   My professional opinion?  Red Bull (and all sugar-sweetened, caffeinated beverages) should be enjoyed in moderation and only as long as it is safe for the consumer. 

 

To top off the day, the Red Bulls beat the Houston Dynamo 2-0!  A big thanks go out to the folks at Red Bull for providing us with a day of energy drink discussion, food and football! :)

Now tell me...Do you drink Red Bull (or other energy drinks)?  Do you use caffeine and energy drinks in your training/fueling?  Have you tried the new flavors?  What do you think?

Try Vegan Challenge

Lindsay (Lean Green Bean) recently wrote a post on why she doesn't label the way she eats.  As a fellow RD and someone who loves food, I totally related to this post.  Everyone is constantly searching for the "best" diet, when in reality, the "best" diet is whatever works for YOU.  It doesn't really matter if you're paleo, carnivore, vegan, gluten free, etc. unless it is in line with your personal goals/beliefs and helps you live a healthy and happy life!

If I had to put a label on my own diet, I'm a "pescetarian".  What does that even mean, you ask?  Well I haven't eaten meat for almost 3 years now.  I occasionally eat seafood and fish.  I eat eggs.  I eat dairy and use butter.  But I loathe having to clarify my diet that way.  Yet vegetarians are always questioned on their intake and their motivations.

"Why do you not eat meat?"  (Why DO you?)
"You're just one person, are you really going to make a difference?" (I hope so!)
"How do you get your protein?" (Let me worry about that!)

One of my vegetarian lunch specialties

When you hear (or see) that someone DOES eat meat, the next step isn't to rapid-fire question them on specifically what types or cuts of meat they eat.  So why do vegetarian-style eaters face this?  For this reason (and a few others) I try not to discuss my own diet all that often.  As a dietitian, you can imagine this is difficult.  But food is such a sensitive and personal subject.  I don't like having to justify my choices and definitely don't want to push my beliefs on anyone else.   I'm in this field because I love food.  And I understand that most other people do too.  I don't care what your "diet" is, I just love helping others enjoy food while living a healthy life.

With all that being said, I do believe meat, seafood and dairy can all fit into a healthy lifestyle.  I believe some choices are better than others when it comes to meat and dairy.  Most importantly, I also firmly believe that it is possible to meet all of your nutritional needs on a diet that eliminates any or all animal products, if you so choose!

The vegan and vegetarian lifestyle is gaining interest and growing in popularity, especially as more information about our food industry becomes available to the public.  Vegan diets promote compassion for animals and are environmentally friendly.

As for me, I'm not sure I'm ready to give up my beloved Greek yogurt or post-run chocolate milk just yet.  But my interest was piqued (who knew it wasn't peaked?) when I read about a "Try Vegan" Challenge in Food & Nutrition Magazine, a publication of the Academy of Nutrition and Dietetics.  The contest itself is only open to Academy members, but I'd like to challenge my readers too!  F&N Magazine is asking nutrition professionals to document their effort in trying a vegan diet for 5 days (with a chance to win a Vitamix!).

Although this challenge is for 5 days, anytime in the month of May, I'm actually going to try to "go vegan" for a full week, starting Tuesday May 7th.  I'll be tweeting and posting about the challenge and I invite you to join me!  Will you TRY VEGAN for 5 (or 7 if you're brave) days?!

TELL ME...Do you put a label on your diet?  Are you interested in adopting a vegan diet? Or do you want to stick to your carnivorous ways?  Feel free to ask me questions and update me if you're giving it a shot!

Trail Mix (and Match!)

At work, I don't exactly have drawers to store food (or a desk for that matter), so I keep my lab coat pockets stuffed with my healthy snacks.  One of my favorites, especially on days when I have a run or workout on the schedule, is trail mix.  I mean, who doesn't love trail mix? What I don't love is paying a hefty price for a bag of trail mix, only to find myself wishing there were more dried cranberries, less chunks of overly-sweet pineapple and of course, more chocolate! :)  So I make my own!  

Making your own trail/snack mix is not only cost-effective, but it's healthier because you are able to control the ingredients, and therefore the nutrition content.  My chosen ingredients this week: dried unsweetened cranberries, roasted almonds, banana chips, sunflower seeds and semi-sweet chocolate chips!

I set up a mini assembly line for myself with my chosen ingredients, measuring spoons and snack-size ziplock baggies and got to work!  

Ingredients:

Approximately 20-25 almonds

1 Tbsp dried cranberries

1/4 cup banana chips

1 Tbsp sunflower seeds

1 tsp mini chocolate chips

The end result?  Healthy and satisfying snacks, ready to grab-and-go!  I love being able to make more than 2 weeks worth of snacks in less than 5 minutes, using only the ingredients I wanted...in the ratios I wanted them in!  And this particular mix cost only about $1.22 per bag! Actually less, as there are still leftover sunflower seeds and cranberries for my next creation!

This mix comes in at about 250-300 calories per bag but has plenty of heart healthy fats with those almonds and sunflower seeds.  Remember to always be mindful of portion sizes when creating your mixes, but don't be afraid to get creative! The possibilities are endless!  Add wasabi peas and cashews for an Asian-style mix or coconut flakes and dried pineapple for island-inspired flavor!

Tell me...Are you a trail-mixer?  Do you make your own or buy pre-packaged just to end up tossing out your least favorite bits?  :)

Adding to subtract!

Hey everyone!  It's 3/14 and we're celebrating this National Pi (not PIE!) Day by discussing a little bit about the mathematics of nutrition. 

When talking weight loss and dieting, many people instantly think they need to subtract.  Some people might start by subtracting "bad" foods, some may subtract specific macronutrients (as in low/no-carb diets) and others may focus on just subtracting total calories. In my opinion, we should really be more focused on addition rather than subtraction!  I'll argue that in order to successfully achieve weight loss (or maintenance), we have to start with adding.  This may sounds counterintuitive, but bear with me!

 

Source



I'm a firm believer that healthy habits are more likely to stick if we begin by adding positivity rather than focus on subtracting negativity.  If you're sick of "diets" full of deprivation and restriction, try to create a healthier lifestyle by adding some of the following:

Veggies, veggies and more veggies!  Vegetables are mostly very low in calories, which means you can fill up on a lot of them without adding on the pounds.  And once you've had a big salad or snacked on a 1/2 cup of carrots, you won't be ravenous for that giant meal!

A few servings of fruit daily.  Try adding 2-3 fruits daily at mealtime or combined with a protein-rich food for a snack.  They can also be a sweet and satisfying treat for dessert!  Not to mention fruits have lots of fiber.  Which brings me to my next addition...

Fiber.  Adding higher fiber foods like whole grains, beans, vegetables, seeds and nuts can regulate bowel movements and keep you feeling full and satisfied longer.  Research supports the role of high fiber diets in promoting weight loss and weight managment.

Water.  Staying hydrated is essential to overall health and weight management in particular.  Water also helps regulate body temperature, provide lubrication for joints and maintain electrolyte balance.  And thirst is often mistaken for hunger!  So drink up!

Sweat!  Most everyone can stand to add a little sweat into their daily routines!  Although it shouldn't be used as a punishment for eating or an excuse to eat more, exercise most definitely helps in weight managment.

Without even realizing it, these simple and healthy additions to your diet will almost certainly lead to subtraction of other not-so-great foods, leading to a healthier body weight.  Start simple and choose one addition a week! 

Healthy & happy eating! :)

Table for One: Eating as a Single

This one is for all my single ladies (and men)!  Eating for one can be a huge roadblock for people trying to lose or maintain weight, for so many reasons!  Cooking a whole meal for one person often seems like a waste.  Making a big batch of food to eat for the week sounds like a great plan, until you find yourself staring at another lasagna dinner for the third day in a row.  Boring, right?! Ordering take-out ends up sounding like a good idea, but that can take a toll on your wallet and your waistline!

The good news for us singles?! It's totally possible to create and consume healthy meals & snacks for one!  Rather than making one meal in a large portion (i.e. casseroles, soup) that you'll quickly get bored with, I recommend prepping several items that you can mix-and-match to make interesting meals all week!  I like to start with a "base" food and add mix-ins depending on what type of meal I want.  Here are my tips for creating healthy, filling meals that won't leave you bored:

First, start with a grain.  Make several servings of a versatile grain/carbohydrate (quinoa, brown rice, sweet potatoes, cous cous) to use in several different dishes.

Next up, prep some protein! Think grilled chicken, ground turkey, tofu, beans, lentils! Keeping a few types of protein on hand makes it easy to create a new meal daily!  Some people find it easier to start with a protein first and the grain next, which is totally fine. Remember, a meal plan has to work for YOU in order to be successful!

After you've chosen a protein, be sure to fill up on veggies!  You knew that was coming, right? :) It's super easy to chop up big batches of peppers, onions, zucchini, squash or broccoli.  Or buy frozen and defrost as needed so you don't have to worry about spoilage!  Other easy toss-ins include baby spinach, tomatoes and brussels sprouts.  (I've recently been introduced to shredded sprouts from Trader Joe's--genius!)

Finally, fill in the flavor.  Vary the taste of your dishes by adding different spices and herbs.  If you're in the mood for Italian, go with oregano or basil.  Greek?  Flavor with lemon juice and a little olive oil.  Feeling spicy?  Add crushed red pepper flakes or siracha sauce!  The possibilities are endless!

To keep portions under control, try to set up your plate to be about 1/2 veggies, 1/4 protein and 1/4 carbohydrates!  Healthy fats can be added through the food itself (fish), the cooking process (sauteeing with a little olive oil) or as flavoring (sliced avocado).

Keep in mind this guide to eating doesn't just apply to singles.  Couples, friends and families can avoid boredom and create nutritious, fun meals with a little planning and preparation!  

Happy eating! :)

Happy National Nutrition Month!

Happy March, everyone!  For nutrition nerds like myself, March means it's time to celebrate National Nutrition Month!

The theme of this year's NNM is "Eat Right, Your Way, Every Day", which I love because it perfectly aligns with my philosophy toward "dieting".  I feel that everyone can live a healthy lifestyle and still be able to incorporate their own favorite foods, preferences and traditions.  The most important thing about creating a "diet" or meal plan is to make sure that it works for YOU.  Nutrition is such an individualized science, and what works for your friend/neighbor/co-worker might not be right for you! 

Registered Dietitians are the food and nutrition experts and we complete extensive academic and professional training.  RD's work very hard in a wide variety of settings to provide medical nutrition therapy, nutrition education and promote healthy, happy lifestyles.  For more information on qualifications to become a Registered Dietitian or to learn about what an RD can do for you, check out the Academy of Nutrition and Dietetics!

Be sure to stay tuned to PB&P throughout March for upcoming posts with nutrition tips, meal ideas and more! And don't forget to celebrate the R.D. in your life on March 13 (Registered Dietitian Day)! :)

FIT FOOD FRIDAY: Sweet Potatoes!

Happy Friday, everyone!  It's time for another edition of Fit Food Friday and this week we're talking about SWEET POTATOES!  During the holiday season you likely saw your fair share of marshmallow-laced yams or sweet potato pies, but I'm here to encourage you to reap the health benefits of sweet potatoes all year round!  This sweet orange spud is definitely a food with fitness benefits and here's why:

Sweet potatoes are high in fiber.  Getting adequate fiber promotes a healthy weight,regular bowel movements, lowers cholesterol levels and helps to control blood sugar levels.  However, the fiber might not be the only reason sweet potatoes are good for maintaining steady glucose levels!  Sweet potatoes have been linked to higher levels of adiponectin, a hormone that improves insulin sensitivity. 

Sweet potatoes are chock full of nutrients, including beta carotene, vitamin C, iron!  Most people recognize that the orange flesh of sweet potatoes means they are high in Vitamin A/beta carotene, an antioxidant that plays a role in improving eyesight, controlling blood pressure, preventing heart disease and potentially treat certain cancers.  From a fitness perspective, adequate beta carotene levels have also shown to decrease symptoms of exercise-induced asthma!  Remember to add a healthy fat (such as olive oil) when cooking with sweet potatoes to maximize the uptake and benefit of beta carotene!

When it comes to athletes, probably the most important nutrients found in sweet potatoes are manganese and copper.  These two trace play vital roles in muscular function and protein synthesis, yet some runners fail to meet their daily requirements.

Since they're naturally sweet and extremely versatile, sweet potatoes can be incorporated into our diets in so many ways!  Mash, boil or slice 'em up for a tasty and nutritious addition to any meal! If you're not a fan of sweet potatoes yet, but want their nutrient boost, start by making mashed potatoes with half regular and half sweet potatoes or pureeing them to add to soups!

Make sure to tune in next Friday for a new Fit Food! :)

Fit Food Friday: B-A-N-A-N-A-S!

Welcome back to Fit Food Friday, where every Friday I'll highlight foods that have great benefits for fitness and exercise!  This week we're getting bananas and focusing on that yellow fruit we runners love so much!  Bananas are a staple in most runner's diets...we grab them before heading out for runs and then celebrate post-run with them...but what is it that makes the banana a fit food?

Bananas are high in potassium-This makes them great for preventing muscle cramping, maintaining electrolyte balance as well as reducing blood pressure and decreasing risk for stroke!

They provide readily available fuel quickly.  Including complex carbohydrate foods in your diet will provide your muscles with fuel stores for longer workouts, but consuming a simple carbohydrate food like a banana provides fuel for immediate use.  The simple sugars in bananas are rapidly broken down to be available for your workouts!

Bananas are easy on the GI tract.  Despite having a good amount of fiber (which helps regulate bowel movements), bananas are generally a "safe food" for people who are prone to GI upset.  Bananas contain fructooligosaccharides (often called "FOS"), a prebiotic that helps to establish a healthy bacterial population in the gut. 

They're "pre-packaged", super portable and very cheap!  Bananas are only about $0.79 per pound and you can easily toss them in your purse or gym bag for a quick snack!

GO BANANAS!
While grabbing a plain banana pre- or post-workout is simple, try slicing it up to add to oatmeal or tossing it in a smoothie with Greek yogurt to maximize the benefits!  Combining the carbohydrate in the banana with a protein (maybe my favorite, peanut butter?!) will help keep you full, stabilize blood sugar and promote a healthy weight!

Stay tuned and come back next week for another edition of Fit Food Friday!

*Introducing* Fit Food Friday: Beets!

Happy Friday, y'all!  I'm very excited to announce Fit Food Friday's here on PB&P.  Each week will feature a different food and discussing it's health and fitness benefits! 

To kick off the first edition of Fit Food Friday, I bring you Beets!

The beet is a root vegetable that belongs to the chenopod family (with others like spinach, chard and quinoa).  Most people are familiar with the red/purple color of the beet root, but they can be yellow/golden too!  The green leaves attached to the end of beet roots are also edible and taste a lot like spinach or Swiss chard.  While beets (unfortunately) are not most people's favorite vegetable, they're packed with lots of vitamins and minerals and offer up great health benefits to both athletes and non-athletes alike.

Beets are naturally low in sodium & fat and are also good sources of folate, potassium, Vitamin C, manganese and fiber.  Beets do have a high sugar content, which makes them a sweet addition to salads, soups and mixed dishes.  My personal favorite way to enjoy beets is to combine them with goat cheese and/or walnuts on a flat bread pizza or tossed in a spinach salad!

If you are a fellow fitness fanatic, you've likely already read about how eating beets (or drinking beet juice) can improve exercise performance.  Including nutritious root vegetables in your everyday diet will definitely promote a healthy body weight, in turn leading to enhanced athletic ability.  However the key players in the connection between beets and improved performance are nitrates.  These are different than nitrites, which are the preservatives found in processed meats like hot dogs and bacon that have been linked to cancer and other negative health outcomes.  Nitrates have been shown to increase the efficiency of oxygen uptake by our body and muscles. 

There are several published research studies showing that supplementation with beet root juice enhances both power output and VO2 max (maximum oxygen consumption) in cyclists and other endurance athletes.  However, a 2012 study in the International Journal of Sports Nutrition and Exercise Metabolism found that single servings of beet juice immediately prior to exercise did not perform short-term performance in cyclists.  Ultimately, further research needs to be conducted to provide solid results that can be extrapolated to larger populations and show true improvements in athletic performance. 

In the meantime, I definitely recommend including beets in your vegetable repertoire for its antiinflammatory and antioxidant benefits...with an added possiblility of improved exercise potential!


A few interesting side notes...Some people do experience changes in urine and/or stool color when consuming beets on a regular basis.  So if you're stool turns pink/red, this is totally normal...but just make sure you're able to identify that the redness is not blood, which of course is not normal.  And finally, if I've inspired you to roast (or steam or pickle) some beets at home, but you prefer not to have pink-stained fingers, you might want to wear gloves during handling! :)

A Holiday Survival Guide

The Christmas tree is lit, "All I Want for Christmas" seems to be on repeat on the radio, and you're starting to dread the arrival of your January credit card bill. Not to mention tasty temptations like Christmas cookies, candies and egg nog are out in abundance!   To quote my favorite holiday movie, Christmas Vacation..."It's the holidays, and we're all in misery!"

I feel the holidays should be spent with family and friends sharing in the Christmas spirit...not worrying about money, presents and holiday weight gain!  Research shows that average weight gain over the holiday season is around 1-2 pounds for a normal weight person.  For overweight and obese people, holiday weight gain tends to be a little more, up to about 5 pounds.  While fear of weight gain tends to be dramatized and 1-2 or even 5 pounds may not seem like a lot, over several years these pounds add up to an unhealthy weight and increase risk for conditions like diabetes and heart disease.  As with most things, the best thing we can do is to be prepared and have a plan to combat this dreaded weight gain!

Check out my top 5 tips for enjoying holiday parties and events while maintaining a healthy weight:

1.  Just Say No! When your hostess with the mostess offers seconds, don't feel guilted into taking them!  Simply compliment her (or him) on how delicious everything was and how much you enjoyed it.  Also saying no to a few parties or events throughout the month is a surefire way to minimize stress and avoid holiday burnout.  

2. BYO...Healthy options! If you are always underwhelmed by the number healthy side dishes available at a party, bring your own.  This is the smartest way to ensure you can make healthy choices and stay on track with your eating.  It could be as simple as a veggie platter or fruit salad and has the added benefit of making you look like an extremely thoughtful guest!  

3. Be smart about your surroundings.   Standing right next to the buffet or snack table will inevitably lead to mindless snacking.  Focus less on food and more on socializing with family, friends or coworkers by engaging in conversation.  Set yourself up for success by choosing smaller appetizer plates over larger dinner plates.  Decide ahead of time which of your favorite foods are "worth" indulging in and treat yourself to small portions.

4. Eat as you would on any other day.  One of the biggest mistakes people make is to not eat all day in order to save calories for later.  While this sounds like it could work, going to a holiday party feeling ravenous can quickly lead to overeating.  Follow your usual eating pattern and make sure to have a protein-rich meal prior to party-time!

5. Keep (or start) moving!  Schedule exercise in around your holiday parties and events.  There's no need to wait for New Year's Resolutions to get active.  Planning your exercise in advance will prevent you from falling off track during the hectic holiday season.  Enlist a friend or co-worker to help you stick to your commitments!


And one bonus tip:

1. Move on!  If you indulge (or overindulge) this holiday season, acknowledge it and get over it.  There's no reason to beat yourself up or continue to sabotage your eating by dwelling on it.  I always like the analogy of getting a flat tire.  If you're driving along and get a flat, you wouldn't get out of the car and slash the other 3 good tires, right?  No! You fix the one problem tire and get back out on the road! 

Here's to a HEALTHY and Happy Holiday season!

Fueling 101: During

Most people know that what we eat on a daily basis plays a big role in our overall energy level and our ability to perform (at work, during exercise, etc.).  We've already discussed some things to do before exercise to make sure you're properly fueled and ready to go.  But what about during workouts?  Proper nutrition during exercise can result in improved performance and enhanced stamina...which are both very good things for athletes!  

So what do you need for exercise lasting longer than 45-60 minutes?  Simply put, we need to replace what we are losing.  So think about it...during prolonged physical activity, your body is losing fluids (sweat), energy (more specifically carbohydrates) and salt (sodium also through sweat).

Fluid
Finding a good balance between sweat losses and fluid intake is essential to preventing dehydration, cramping and other undesirable outcomes.  The average sweat rate is about 1 liter per hour.  This might sound gross when you quantify it, but it's still important to take note of.  Sweat rate varies with exercise type, intensity, body size, weather conditions and more.  The key is to understand your personal sweat rate.  And guess what?! Figuring out your sweat rate is easy and you can calculate it all by yourself! Start by weighing yourself before and after a long workout (~1hr makes it simple), and determine the weight you lost.  Convert this to ounces (1lb=16 ounces) and add any fluids you took in during the workout.  For example, if you lost one pound over the hour and drank 16 ounces of fluid, your total sweat rate is 32 ounces per hour.  So this is what you should aim to replace!  As a general guideline, start taking fluids around 45-60 minutes into a run and try to take 3-6 ounces every 15-20 minutes.

Carbohydrates
After the first hour(ish) of exercise, we need to consume about 30-60 grams of carbohydrates per hour (about 120-240 calories).  It doesn't really matter what form these carbs and calories come in.  There are a variety of products, including sports drinks, energy bars, gels, beans, etc that provide calories and carbohydrates for fuel.  Go for whatever is best tolerated by your body and GI tract!  For a lot of people, especially those who are new to eating on the go, this is not easy.  As with most things, practice makes perfect! Experiment with different products BEFORE your event to determine what you feel most comfortable with and practice on long runs!  Also remember to check what products your event will provide on the course and practice with that or plan to BYOF (bring your own fuel)! 

Salt
While most people should restrict sodium in their diets, athletes who do this put themselves at risk for electrolyte imbalance leading to cramping, muscle spasms or worse.  As with fluids, sodium excretion can vary person to person.  If you're a "salty sweater", you may notice crusty white salt on your skin or clothes following a workout.  On average, athletes lose around 1,000mg of sodium per hour of exercise, which needs to be replaced.  This can be done through sports drinks, salt packets, tabs or salty snacks.  

So...the takeaway?  For exercise lasting more than one hour, you should be replacing fluids, carbs and salt to maximize performance.  You no doubt are following a training plan for your event, and likely know your projected pace, expected playlist and race day outfit...so have a nutrition plan as well!  Practice makes perfect!

Up next....Recovery nutrition for AFTER!

Thankful Thursday: The One Where I Went to the Doctor!

Good evening! I've had quite a day.  I went to work early so that I could leave early for my doctor's appointment.  I had a crazy busy day today at work and earned myself a sweet little headache.  Which certainly hasn't improved after sitting in traffic on my way back home from my appointment.  But it's Thursday and we're feeling very thankful, right? Good.  

So this week I'm thankful...

...that I went to the doctor.  And not just any doctor.  Today I had an appointment with Dr. Jordan Metzl, sports medicine genius and multiple marathoner/ironman triathlete.  As I've mentioned here on PB&P, I've had some quad-hip-leg pain for about a month now which resting, icing, heating and rolling has not improved.  Insert trip to Dr. Ironman.  His assessment?  My ass is weak.  Literally.  Dr. Metzl says that my weak glutes, hips, core is contributing to this muscular pain.  Also I run a little funny on my left foot (likely secondary to my previous hip fracture).  So my prescription?  Get fit, girl!  Which I'm so on board for.  I've got lots of strengthening workouts to do and I'm really excited.  I've been wanting to build strength for awhile now, and this is a perfect motivator.

...that my business cards have arrived! Let me know if you'd like one (or twenty) to pass on to your friends, family, co-workers, worst enemies, whoever! :)

...that I won Holly's giveaway and just received my very own case of 16 different LaraBars!  

I am a huge fan of LaraBar.  Most bars are around 200 calories and contain no more than 9 ingredients in each bar.  The base is usually dates and other ingredients include unsweetened fruits & nuts.  They're packed with fiber, protein, healthy fats and make a great snack! Not to mention they're delicious...with flavors like Banana Bread, Apple Pie, Chocolate Chip Brownie, Ginger Snap and Peanut Butter and Jelly. 

...for this awesome Amazon Local deal!  I've been wanting to try CrossFit for awhile now but wasn't ready to commit to paying for a gym or classes.  Now that strength building is doctor-prescribed (see above), it's like I HAVE to start this.  I can't wait to see what this fitness craze is all about!  Want to join me? Buy yours now! :)

...that I'm going home again this weekend!  Upstate fall foliage, free laundry, hugs from Mom and my favorite 5k race of the year?! What could be better?


Okay. I'm all thankful-ed out.  What are you thankful for this week? I'd love to hear all about it!

Give Me Something Good to Eat

With Halloween just around the corner, it seems like bags of candy and chocolate are everywhere you look.  A celebration originally intended to honor the souls of the dead has become completely centered on candy corn and "fun size" candy bars.  Talk about scary!

Now I'm a big chocolate fan myself (especially dark chocolate!) and I definitely believe that sweet treats do have a place in a healthy lifestyle.  Still every year I find myself frustrated by the overindulgence that occurs around Halloween and other holidays.  Being surrounded by empty calories is just not a good way to set ourselves up to make healthy choices.  Don't get me wrong, I'm not campaigning to end trick-or-treating or anything crazy like that.  I love dressing up in costumes and trick-or-treating, but I think we need to make adjustments to the messages (and the treats) we're giving to kids today.  When I was little, we always wanted to just skip the houses we knew to give out apples, popcorn or toothbrushes, but maybe those people were onto something!  Of course those are dietitian approved choices, but it doesn't even need to be that "extreme"! There are plenty of snack options that can satisfy a sweet tooth without breaking the nutritional bank.

  Green Halloween is one of many awesome programs working on changing our approach to Halloween.  It's gaining serious momentum and inspiring people to think "outside the candy-box®".  I absolutely love the idea of making Halloween healthier, safer and easier on the environment!  

Some of the well-known companies involved with the Green Halloween movement include Honest Tea, Stretch Island Fruit Co., Plum Kids, Cascadian Farms and (my favorite) Lara Bars!  In fact, Lara Bars is hosting a sweepstakes to giveaway 100 LARABAR minis, which are a great healthy option for trick-or-treaters! (Hurry, though...it ends at 11:59pm tonight!)

So before you stock up on giant bags of (expensive) Halloween candy, consider giving out something GOOD to eat this year!

Have a Happy and Healthy Halloween! 

Did you know I'm an RD? And I'm thankful too!

Hey friends.  First, let me apologize for skipping the last TWO weeks of Thankful Thursday.  It's not that I wasn't feeling thankful, but more that I was feeling overwhelmed with working and studying for my R.D. exam.  Now that that's over, I can get back to enjoying my life! Woo!

So let's get down to it.  This week (month?) I'm feeling thankful...

...that I passed my RD exam!!! I've been a Registered Dietitian for 5 whole days and I'm still not over it.  Although I know that I know my stuff, I finally feel like a credible professional. So listen to me darnit! :)

...for my incredible friends! They are so sneaky and surprised me last night with a Wednesday wine party to celebrate my big accomplishment! Since we already celebrated when I got my job, this was totally not necessary...but much appreciated!

...that those friends I mentioned really know how to party.  And by party, I obviously mean play Outburst and Charades.  Isn't that how everyone spends Wednesday nights?  Oh..and there was lots of wine & cheese! Yum.

...that my absolute favorite season is officially here! Fall=apples, cool weather, pumpkins and comfy sweaters.  What could be better?

Apple crisp = love.

...for my beautiful hometown.  I don't know that I appreciated the beauty of the Hudson Valley until I moved away and I love going back to visit! On Sunday, my mom and I had a really nice walk on the Walkway over the Hudson and took in some incredible views!

...for my Foodie Pen Pal package! Check back on Monday for the big reveal! In the meantime, head over to The Lean Green Bean Blog to sign up for October yourself! 

Okay. Now your turn! What are you thankful for? Do you have the best friends in the world? (Hint: you don't...I do.) Are you psyched for fall? TELL ME.

My Road to R.D.

It's official! I'm a Registered Dietitian!!

This past Saturday, I took and passed my R.D. exam! Eight long years after I started out on this career path, I'm finally here.  I'm so thrilled to join the ranks of so many fantastic nutrition professionals that are working to make our world healthier! 

{If you're not sure what type of work R.D.'s do or if you're interested in becoming an R.D. yourself...check out the Academy of Nutrition and Dietetics site here.}

Let's take a look back at the long and winding road that has gotten me to this point...

In the fall of 2004, I started working towards a B.S. in Dietetics at the SUNY College at Oneonta.  During my four years there, I made lifelong friends and partied a tad.  Oh, I also took courses in Medical Nutrition Therapy, Foodservice Management, Biochemistry, Community Nutrition and more.  By the time graduation came, I honestly wasn't sure I was going to continue on this path to become a Registered Dietitian.  So I didn't apply to Dietetic Internship programs.  

In the summer of 2008, I began working for Nutrition Energy, a private nutrition practice in Manhattan.  It may sound cheesy but I consider this one of the best things to happen to me in terms of my career path.  I was able to get first-hand experience with nutrition counseling and was introduced to some of the absolute best dietetic professionals out there.  I found myself in awe of the incredible R.D.'s at Nutrition Energy and was reassured of the amazing impact nutrition has on people.   It was my inspiration to finish what I'd started.

I applied to Dietetic Internship programs for 2010 and was not selected.  The internship process is extremely competitive and frustrating.  The DI is a requirement for exam eligibility, and yet so many intelligent and experienced dietetics students get denied every year.  And then have to wait until the following year to apply again.  Which I did.  In the meantime, I went back to school and began working toward my M.S. in Nutrition.  

Finally, in April of 2011 I was matched with the North Shore LIJ Health System DI program.    This intensive 10-month program included rotations in long-term care, community nutrition, foodservice, and a main focus on clinical nutrition in the acute-care setting.  It was ridiculously challenging but I gained so much clinical knowledge...and a few fantastic friends. 

After graduating from the DI in June and successfully landing a job in a long-term care facility, I still had one more hoop to jump through!

I think the R.D. Exam might have been the most frustrating part for me, because I don't really feel that it is an accurate measurement of one's ability to be a good dietitian.  Hopefully that will change in the future.  As for me, I passed and that's all that matters!

So with all of that behind me, I'm officially Kimberly Hoban, RD.  I'm extremely proud of myself for setting a goal, finally achieving it...and doing something I'm passionate about.  In addition to patting myself on the back, I think it's important to thank the people who supported me along the way and made this all possible.  Bear with me as I give my best cheesy "acceptance" speech:

Thank you...

...to my parents and my family.  They have given me so much unconditional love and support over the years and I'll never be able to repay them. Thank you isn't enough.

...to my roommate.   She allowed me to borrow her wardrobe when I was working full-time for free.  She let me vent my endless frustrations over the past 8 years.  She let me and my laptop, internship modules, study-guides and flash cards take over the coffee table for way too long.  She's put up with my studying techniques (a.k.a. walking around the apartment talking to myself about adult diarrhea or the proper temperatures for cooking and storing meat).  Couldn't have done it without her! Thanks, LP.

...to my mentors, preceptors and peers.  The nutrition community is truly amazing and I'm excited to continue being inspired by and learning from these people.  

...to my friends.  I have put a lot of people on the back-burner during this process due to time and money constraints, yet every hoop I jumped through I was met with reassurance, support and love.  Thanks dudes. 

...to my running shoes, hot tea and dark chocolate.  Every girl needs outlets and "me" time.  

...to anyone still reading this post.  Thanks for listening.  It's been a long road and I'm psyched for the rest of my journey ahead.  Let's do this.

Signing off,

Kimberly Hoban, R.D.