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?

Just Eat! 5 Reasons to Skip Juice Cleanses

Juices, cleanses, detox diets.  They're all the rage right now.  And they were a few years ago, and I'm sure they will be again.  People jump on the bandwagon for all different reasons: to kickstart weight loss, cleanse their bodies of toxins, boost their immune systems.  But are any of the claims valid?  Are they worth the money or effort expended?  I say no!


Detoxes and juice cleanses just simply don't have the science to back up the health claims they make.  Will they help you lose weight? Sure, for a few days.  You're essentially eliminating all fat and a lot of protein from your diet.  As well as a lot of fiber, which holds onto water, therefore you'll drop some water weight too. But it's not effective for weight loss in the long run.  Or much else! 

Yet, it seems like everytime I look at Twitter, Instagram or Facebook, someone is juicing.  And I've gotten a ton of questions lately about what the "best" juice cleanse is.  So I figured I'd weigh in and tell you why my argument is to just EAT REAL FOOD and skip the cleanses:

1. You don't need juice to "cleanse" your system. Guess what?  Your body is BUILT to do this on its own!  Our GI tract, liver and kidneys are all specifically designed to filter out waste products, chemicals and toxins.  More over, juice cleanses eliminate a lot of the fiber found in fruits, vegetables and whole foods, thus reducing the bulk of our stool.  Increased bulk from fiber helps trap "toxins" to be removed through our waste, helping our filtering organs function properly. 

2. There is no substantial evidence that juicing is any healthier than consuming fruits/vegetables in whole form.  As I previously mentioned, you lose some of the fiber and other beneficial properties (antioxidants) that can be found in skin, pulp and seeds.  Fiber helps to slow the absorption of sugars like fructose, so juices can cause a more rapid spike in blood sugar.  This is just one of many reasons juice cleanses are often contraindicated for people with medical conditions, such as diabetes and kidney disease.

3. Why drink when you can eat?  Gulping down a juice is much less satisfying and less filling than biting into and chewing a whole piece of fruit.   Juicing can leave you feeling deprived and craving more.

4. You're missing out on essential nutrients.  I'm not a fan of most any restrictive diet (unless it's medically indiciated as with allergies or Crohn's/Colitis).  Elimating specific foods from your diet creates gaping holes of important macro and micronutrients.  Without adequate protein, your body can actually become more immunocompromised and unable to rebuild.  Eliminating fats decreases absorption of fat-soluble vitamins such as Vitamin A, D, E and K. 

5. Use it or lose it.  This is often said of the brain, but is definitely relevant to our gastrointestinal tract too!  Contrary to popular belief (or claims from cleanse companies), rest does not promote a healthy gut!!!  Providing the gut with adequate nutrients allows the good bacteria to breakdown protein, carbohydrate and fat into the amino acids, simple sugars and fatty acids our bodies can utilize.

But....you've heard great things about juice cleanses! Your friend felt great after doing one!  Your co-worker has never felt more rejuvinated or energetic!  Unfortunately, this is most likely a placebo effect.  And there's nothing wrong with that!  If you feel healthier and better after adding more fruits and vegetables into your diet, by all means add them in!  This R.D. won't stop you!  But I will tell you to include them as part of a balanced diet of proteins, fats and carbohydrates.  

If you still want a liquid treat, choose a blended drink like a smoothie...and go heavier on veggies than fruits.  My go-to?  Combine 1 cup greens, 1/2 cup berries, 1/2 banana, and 1/2 cup Greek yogurt with ice and enjoy! :)

What do you think? Have you done a juice cleanse?  Thinking about starting one?  Shoot me your thoughts, questions or concerns! :)

Try Vegan Challenge Recap

Earlier this month, I posted about the Try Vegan Challenge from Food & Nutrition Magazine, declaring that I would "go vegan" for a week in an effort to show that a completely plant-based diet is not only healthy, animal-friendly and environmentally sustainable...but it can be tasty too!

My goal was to follow a completely vegan diet for 7 days, although the challenge only technically asked for 5 days and allowed room for slip-ups.  Spoiler alert:  I didn't make it 7 days and I cheated on Day 1!

As I mentioned, I normally follow a vegetarian diet and my main meals are plant-based with dairy and eggs complimenting the meals or serving as snacks.  Therefore, I didn't think I'd have too much trouble making the transition from vegetarian to vegan.  It's part of both my personality and my job to be a planner, so I made sure to meal plan and set myself up for success in this challenge.  My main concern during meal planning were snacks.  Some examples of my typical snacks are Greek yogurt, hard-boiled eggs, string cheese and cottage cheese.  None of which are vegan!  So I substituted with things like pita chips & hummus, fresh fruit, sandwich thins & nut butter, and trailmix. 

Rather than post my food logs from the 5 day period, I figured it'd be easier to focus on my struggles and victories with the vegan diet. 

Struggles:
1.  Birthday cake.  I made the mistake of starting this challenge the day after my birthday, when all my coworkers wanted to celebrate with delicious (non-vegan) chocolate ganache cake.  I didn't even make it 24 hours before my first slip-up!



Not-so-vegan birthday cake.



2. I missed my yogurt.  I'm a big fan of Greek yogurt.  I enjoy it on a daily basis and at all times of the day...at breakfast, snack time and even as a subsitute for sour cream in my meals!  It's absence was really noticeable and probably my biggest struggle!

3. Take-out with friends.  One night, I had Southern friends visiting, and they really wanted good ole New York pizza!  This was my second (and only other) slip-up.  Another night was sushi take-out with a girlfriend, and although I didn't have much trouble finding myself a vegan meal, I really wanted salmon or tuna!   And I had to be very careful when it came to ordering/sharing appetizers!  When following any kind of restrictive diet, you have to make sure to ask a lot of questions when dining out or ordering in.  Always check what ingredients are in things like batters, sauces and condiments.

Veggie roll + edamame!

Victories:

1. Focus on real, whole foods.  This is my aim anyway, but cutting out dairy and eggs forced me to be creative and make smart choices to get adequate calories and protein.  A lot of newbie vegans struggle with what to eat and end up eating a lot of processed "meat substitute" products, which negates any effort to consume a healthier diet.  [When in doubt, consult a Registered Dietitian to develop a vegan/vegetarian/flexitarian/whatever meal plan to make sure you're getting adequate nutrients!]

2. Increased intake of fruits, veggies and healthy fats!  Although my meals looked fairly similar each day, I definitely noticed a boost in my normal intake of fresh fruits and vegetables.  My bag of food for work (pictures below) always included things like pears, fresh strawberries, brussels sprouts, carrots and hummus, nut butters and avocado.

 

Overall, this was a very interesting challenge!  Even though I'm a Registered Dietitian and long-time vegetarian, I still was able to learn a lot from the experience.  I obviously have a lot of practice with reading food labels, but this experiment sharpened those skills.  I also had to get creative and develop strategies to overcome obstacles that I'm sure a lot of people face when converting to a vegan diet, which will ultimately make me a better practitioner! 

And on a personal note, I learned I'm not interested in becoming 100% vegan myself! At least not at this time!  :) 

Tell me...are you interested in becoming vegan? Vegetarian? What do you think you'd miss the most?

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?  :)

EAS Lean 15 Protein Powder Review

Protein is such a hot topic these days!  Are you getting enough?  Do you need a supplement?  What are the best sources of protein?  The average American needs about 0.8 grams of protein per kg of body weight.  So for a 150lb person, that's about 55 grams of protein.  This is easily met (and often exceeded) on a day-to-day basis by our intake of meats, poultry, eggs, dairy and more.  So the short answer is yes, you're probably getting enough.  And no, you likely don't NEED a protein supplement.  Yet it seems like everywhere you look (especially in the world of facebook, twitter and instagram), people are blending up protein shakes and "green drinks" as meal replacements or to fuel and re-fuel from their workouts.

 Working as a dietitian in a long-term care setting, I understand that the day may come when my meals will have to be blenderized or pureed and I'll need to get some of my nutrition from supplements.  But for now, I'm a big proponent of eating real, whole foods to get my nutrition.  Call me crazy, but I like eating my food as opposed to sipping it through a straw. 

Now don't get me wrong-I'm a sucker for the amazing 4H milkshakes at our county fair each year.  And from time to time I enjoy a smoothie for recovery after a long-run.  So I was happy to oblige when the folks at EAS (Abbott Nutrition) asked to send me samples of following products to try out and review: Lean 15 Protein Powder, Recovery Protein Powder, and Lean 15 Nutrition Bars. 

My nutrition philosophy centers around incorporating whole fresh foods into our diets rather than specific supplements or weight management products. However, I also understand the food/nutrition industry and the huge demand for these products.  It's definitely beneficial for me to sample products that clients may be currently using or are interested in using, so that I can give my professional opinion on them.  So let's do just that!

Lean 15 Nutrition Bar

Nutrition facts: 200 calories, 15 grams protein, 6 grams fat, 16 grams sugar

I tried the chocolate peanut butter flavor and to be honest I am not a big fan.  It had that "protein-y" (very scientific, I know) taste and wasn't that satisfying for 200 calories, which can mean trouble if it is meant to be a weight managment product.  This bar also has a TON of ingredients, many of which are preservatives or other chemicals.  I tend to recommend products with fewer ingredients and that have names that are easily recognizable.  For the same flavor and more satisfaction, I'd probably go for a KIND Peanut Butter Dark Chocolate + Protein.  Or better yet? I recommend making your own protein bars or trail mix for a snack between meals!

Recovery Protein Powder

Nutrition facts: 270 calories, 20 grams protein, 2 grams fat, 17 grams sugar

I tried this one after a spin class and I just mixed the chocolate flavored recovery protein powder with cold water in a Blender Bottle.  The taste wasn't bad but I was expecting a stronger chocolate flavor.  The protein mouthfeel was noticeable, but didn't leave an aftertaste.  I think it might taste better if combined with milk, however that would alter the nutritional value.  One of the benefits of this product in terms of post-workout recovery would be the inclusion of branch-chain amino acids.  Research has shown BCAAs benefit both muscle recovery and immune health, which are so important to athletes.  The Recovery Powder does contain artificial sweeteners, which I typically avoid so I wouldn't be likely to use it again. 

Lean 15 Protein Powder

Nutrition facts (2 scoops): 100 calories, 15 grams protein, 1.5 grams fat, 2 grams sugar

When I'm looking for super quick breakfast or want that post-run smoothie, I usually use EAS brand Soy Protein Powder (vanilla).  So to review the last product, I just substituted the Lean 15 powder in my typical smoothie (pictured above, recipe below).  Similar to the Recovery Protein, this product contains both sucralose (Splenda) and acesulfame potassium (Sweet One or Sunett).  I have to say the flavor was excellent and I didn't feel it was overly sweet.  I would be hesitant to recommend it for athletes (especially pre-workout), because a common side effect of Splenda is gastrointestinal upset.  In addition, although artificial sweeteners help to keep the calorie and sugar count down,  research does not support their use in effective long-term weight loss.  However, if you already are accustomed to using artificial sweeteners, this might be a great product for you.  I'm going to stick to my EAS Soy Protein Powder for now!

Peanut Butter Banana Smoothie

8oz Skim milk

Ice cubes

1 Banana

2 Tbsp Peanut Butter

2 scoops Lean 15 Vanilla Cream

1 Tbsp ground flax seed

Big thanks to EAS for providing me these samples to review.  If you're interested in trying EAS Lean 15 productsfor yourself, click this link for $3 off!

Before using these or any nutrition supplements, I highly recommend visiting a Registered Dietitian to determine your individual nutrient needs and to develop a personalized meal plan.

*Disclaimer- EAS provided me samples to review, however I was not compensated for this post and the opinions expressed are solely mine.

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: Chocolate Milk

It's Fit Food Friday again!  Today I'm highlighting one of my very favorite "foods" (well, in this case it happens to be a beverage...), chocolate milk!  Chocolate milk has really gained popularity in recent years for being an ideal recovery drink and for good reason!  Research shows that chocolate milk works as well (if not better) than some of those pricy specialized recovery drinks.  Let's breakdown the nutritional components of chocolate milk and see why it's a great option for runners or fitness fanatics:

Quite obviously, since chocolate milk is a liquid, consuming it post exercise automatically replaces fluids lost from sweat during exercise.  In addition to fluids, it provides the electrolytes sodium and potassium, which also need replacement following sweat losses.

The best benefits of a post-workout chocolate milk comes in the ideal combination of protein and carbohydrates.  The simple sugars in the milk and chocolate syrup provide rapid replenishment for glyogen-depleted muscles.  After a tough workout, proper refueling will lead to improved recovery and better performance during subsequent exercise. 

As an added benefit, chocolate milk provides vitamins and minerals like calcium and Vitamin D, which are often lacking in our diets and are essential to healthy muscles and bones.

The type of milk you choose depends on personal preference and how it fits into your nutrition "budget" in terms of calories and fat.  As always, it's important to remember that some athletes have GI issues and may not tolerate milk or dairy products well.  However, chocolate milk is definitely a fantastic option for anyone who wants to try to eat more "real" foods and less process, engineered products.  After your long run or workout, try replacing those chalky protein/recovery drinks and with a nice cold glass of chocolate milk!

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! :)

Last Thankful Thursday of 2012!

Happy last Thursday of 2012!  This year has been incredible and I have so much to be thankful for!  2012 has definitely been the biggest year for me so far in terms of my career.  This year alone, I graduated from my DI program, landed a job as a Clinical Dietitian and passed my R.D. Exam! All the while having a blast with running, family and friends!  Now 2012 has been fantastic to me, but I have big plans for 2013...starting with the Walt Disney World Half Marathon and becoming an aunt in just a few weeks!!! But before I go crazy about all the things I will be thankful for in the new year, let's finish up 2012 with one last round of Thankful Thursday!

This week I'm thankful...

...that the laundromat was open on Christmas Eve.  It wasn't just open...it was a pretty happenin' place, which made me feel much better about spending my evening alone folding spandex and DriFit tees.

...for kisses under the mistletoe! ;)

...for hot showers after cold runs.  I kicked off Christmas morning with a chilly 4 miles, immediately followed by a hot shower, a mug of hot tea and the WDW Christmas Parade on the couch.  Amazing!

Festive 4 miles on Christmas!

...for my new down alternative pillow.  It feels great on my neck and puts me right into a deep and dreamy sleep, that is until I'm woken up by a snorting, growling bully in my face.

...for new nail polish from Santa!  Hello, sparkly lover! 

...for all of the amazing people in my life.  I'm a firm believer in surrounding yourself with people that will motivate, inspire and encourage you...and that's just what I've done!  I'm thankful for each and every one of you reading this and am excited by all of the amazing things you're out there doing in this world! (Pardon my cheesiness!)  

...for all of the incredible things I have to look forward to in 2013.  I'm hoping to make this my best year yet!


TELL ME--WHAT ARE YOU THANKFUL FOR THIS WEEK?...THIS YEAR?!?!

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!

My Year in Running-2012

I still can't believe this, but it's now mid-December and we're just a few weeks away from 2013!  As the year draws to a close, "Best Of" lists start popping up everywhere you look!  We'll start looking back at the top songs/movies/news stories/celebrities of 2012 and also reflecting on the past year of our own lives.  I love the idea of reminiscing over good times as well as learning from the not-so-good times and ultimately making efforts to be better next year.  So when I saw this "Running Year in Review" from Miss Zippy floating around the blogger/twitter world, I decided to jump in on the fun!  

My 2012 Year In Running:

13 races in 2012!

Best Race Experience

My first half marathon, 13.1 series race in Queens.  I loved training and racing in my new home with my family and friends there to support me.

Best Run

NY Runners in Support of Staten Island on what would have been NYC Marathon Sunday.  I was only planning on being a cheerleader for the marathoners as they ran a 26.2 mile tour of our fantastic city, but after Hurricane Sandy I didn't hesitate to join a group of almost 1,000 runners carrying backpacks full of much-needed supplies to distribute to families in need.  I met some amazing people and made new friends.  I'm not even sure how far we ran that day, but it was an incredible experience and just another example of how great the running community is.

Best New Piece of Gear

SpiBelt, hands down.  This thing is perfect for long runs, short runs, any run! It holds my phone, fuel, keys, etc.  I gave in and ordered myself one after recommendations from multiple runners and thanks to Kristin I got a discount and free shipping! :)

Best Piece of Running Advice You Received

"You have a weak ass."-Dr. Metzl

Although I already knew strength training would improve my running and help with injury prevention, I needed his kick in the butt to start doing it!  Since cross-training and adding strength to my fitness routine is now doctor prescribed, it's a must-do.  I already feel stronger and can't wait to see more improvements in my running and fitness.

Most Inspirational Runner

This guy, every time.

If you could sum up your year in a couple of words, what would they be?

Fun, out of my comfort zone and learning something new with each run/workout!

Tell me about your year, in running or just in life!  What were your favorite moments/biggest accomplishments?

*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! :)

Pumpkin Chocolate Chip Cookie Recipe

If you're a regular PB&P reader, you know how much I love pumpkin flavored things!  I especially love using pumpkin when baking because A. I'm obsessed with pumpkin and B. it's a low fat, low calorie, low salt and high fiber food.  It can be used to replace eggs and/or oil in many recipes and creates a really moist product.  So by popular request, I'm sharing my recipe for pumpkin chocolate chip cookies, a tasty seasonal treat for only about 110 calories each!

Ingredients

1 1/2 cups canned pumpkin

1 cup sugar

1/3 cup vegetable oil

1 egg

2 cups flour (I use half whole-wheat flour)

2 tsp baking powder

2 tsp cinnamon

1/2 tsp salt

1 tsp baking soda

1 tsp milk

1 Tbsp vanilla

2 cups chocolate chips

1. Preheat oven to 350 degrees.

2. Mix pumpkin, sugar, oil & egg together in one bowl.  

3. In a separate bowl, combine flour, baking powder, cinnamon, salt, baking soda and milk.  

4. Add flour mixture to pumpkin mixture and combine well.  Add vanilla and chocolate chips.

5. Spoon dough onto greased cookie sheet.  Bake about 10 minutes.

Makes about 2 1/2 doz cookies.  The final product is a little fluffier than a typical cookie, but I promise they're delicious and always a big hit! 

Happy (& healthy) Eating! :)