There has been a lot of talk lately regarding leucine as a supplement. It seems like every journal I read has an article on the benefit of leucine in the diet.
Leucine is one of the three Branch Chain Amino Acids (BCAA's) - isoleucine and valine are the other two. There are 9 essential amino acids (can not be made in the body) and 11 non essential amino acids (made in the body). The beauty about the three BCAA's (essential AA's) is that they can be metabolized in the muscle, rather than in the liver (where most dietary protein is metabolized such as deamination and transamination of amino acids). Once protein is broken down into individual amino acids, the aminos are either used to build new proteins or to be burned as fuel for energy. After exercise (ex. recovery), it's most important that you properly refuel with protein and carbs, so that carbs and fats (primarily fats) can be used for resting energy expenditure, and BCAA's can be used for tissue repair. BCAA's are the most abundant amino acids in muscle tissue and make up 1/3 of the muscle. Therefore, because BCAA's are essential amino acids, it's important that we receive adequate amounts of these wonderful nutrients. However, more than anything, it's important that you don't deprive yourself of any macronutrient (carbs, protein and fat) so that you can create a balanced diet which encourages the use of food for fuel. Keep in mind that you will only sabotage your weight goals and exercise routine if you keep your body in a calorie deficit and neglect vital nutrients which aid in tissue repair, glycogen synthesis, immune system functioning and brain health. Additionally, overloading the body with too many calories at one time will also lessen the chance of performance gains and/or meeting weight and body composition goals.
Here is a great segment of the Staying Strong article from Nutrition Action April 2011
It's not just the amount, but the kind of protein that may matter for muscle building. Our bodies can make 11 of the 20 amino acids that are the building blocks of protein and therefore of muscle tissue. Since we have to rely on our food for the other nine, they're called "essential".
"Only the essential amino acids in food stimulate protein synthesis," says Katsanos. One of the nine-leucine - appears to be the most powerful for making protein.
Leucine is more than a building block of new protein.
"It is the key amino acid that drives the majority of the protein synthesis response," explains Drummon.
In a one-day study, older men who were given extra leucine synthesized more protein than those who didn't get extra leucine. In younger men, leucine didn't matter.
While researchers don't know exactly how much leucine is optimal, early research suggests that it may be around three grams per meal, says Drummond.
"The proteins riches in essential amino acids and leucine are the animal proteins, such as eggs, dairy, meat, poultry and fish," explains Paddon-Jones.
Whey protein, which makes up about 20% of the protein in milk (the rest is casein) , has the highest concentration of leucine compared to other proteins says Katsanos. That's one reason why whey, which is the byproduct of cheese-making, is the source of protein in many bodybuilding powders.
"plan proteins are okay, too," notes Elena Volpi. "But they have lesser amounts of leucine, so individually they may not be as efficient as animal proteins." The best of the vegetable proteins seems to be soy, she adds.
Just don't expect extra leucine to make you look like a bodybuilder.
When Dutch researchers gave 30 healthy older men either 7.5 grams of leucine or a placebo every day for three months, they saw no difference in muscle strength or mass. But the extra leucine may not have mattered because the men were getting enough protein -they averaged 83 grams per day from their food.
Registered Dietitian.....M.S. in Exercise Physiology...Vegetarian...Writer...Speaker...5x Ironman finisher.....2011-2012 Recognized Young Dietitian of the Year...Doggy-mommy...Wife to an amazing Czech cyclist turned triathlete...2x Ironman World Championship finisher...USAT level-1 coach...Oakley women, Brooks Running ID, 110% Play Harder and Hammer Nutrition Brand Ambassador.
3/31/11
3/30/11
Hello world
Hi there...I'm still alive and doing well.
I'm about to finish my 1st of 4 weeks of staff relief and things are going better than expected. As I sit here writing this blog, I feel my heavy eyes attempting to close. My days are slammed-packed and I have a lot of responsibilities from 8am until 5 or 6pm.
I start my day looking at my unit and I print out my task list to see what patients I need to see for the day. I see patients based on Length of Stay (5 days in the hospital), database referrals (for wounds, eating problems >1 week, wt loss), RD nutrition consults (ex. failure to thrive, decubitis/ulcers, diet education, etc.) and clear liquid diets >5 days. I then make my list of patients to see which is typically around 8-10 patients. Because I am covering a unit for another dietitian, she would typically see my unit, in addition to two other units, so my 8-10 person task list (which takes 8-10 hours) is nothing compared to 15 or 20+ patients that the other dietitians see per day.
I then make my way upstairs and start my day by reviewing charts (physician orders and MD notes/progress notes, flow sheets) and the clipboards (which contain medications from the MAR, current flow sheets, the database and the skin sheet). It can often be a struggle to find and keep a chart when there are a dozen other people wanting your chart. The docs get the final say-so so I often have to turn over my charts when a doctor asks for my pt's chart. So when that happens, I stop what I am doing and try to find another chart for another patient.
Once I obtain the necessary info for the patient, I talk to the nurse to see how she/he has been eating and any other info that is necessary for my note. I then visit the patient to discuss specifics that will help my assessment/follow-up and to plan my interventions.
I will always ask about vomiting, diarrhea, constipation, diarrhea, any food allergies, current appetite (poor, fair or good), and difficulty chewing or swallowing and in the case of a follow-up, he the patient is tolerating tube feeding (typically the nurse tells me that) or supplements. I also ask about usual body weight, any recent weight loss/gain and anything else related to food, appetite and weight. Talking to the patients is my favorite part.
Often I have to gown up (with gloves) if the patient has MRSA or sepsis or another infection.
Once I gather my data I sit at the computer, look of the H&P to gather past medical history and the reason why the patient arrived at the hospital (I like that part as well, always an interesting story). I then look up labs (ex. hemoglobin, hematocrit, albumin/prealbumin, sodium, potassium, BUN, creatinine, A1C, glucose) and I am finally read to star my note.
I have a paper where I keep track of all the info so that I can properly type my note and address all issues.
I type my note on a program on the computer but I do my calculations (ex. figuring out estimated protein, calorie and fluid needs based on ht and wt as well as disease process, labs or tube feeding formulas) by hand on my paper. I have finally learned the proper lingo for an acute care dietitian (although I still get corrected here and there for better ways to saying things) and I feel much more confident with my interventions.
I can't believe how far I have come in the past 9 weeks at St. Vincent's Hospital and I have learned more than I have ever thought I would learn. This 3-year journey has been filled with lots of busy and exciting times but I have never felt so overwhelmed as I do right now. As stressful, time consuming and exhausting as it is to be in staff relief, taking the necessary steps to become a Registered Dietitian has been one of the best decisions in my life. I am so happy that I didn't postpone this decision for later in life and most of all, I am glad that I did the right thing to pursue the dietetic route in order to be qualified to give and prescribe nutrition advice.
3 more weeks to go...OMG, this is a super exciting time in my life and I can't believe it is finally coming to an end!!
Thanks for believing in me and for supporting me!
I'm about to finish my 1st of 4 weeks of staff relief and things are going better than expected. As I sit here writing this blog, I feel my heavy eyes attempting to close. My days are slammed-packed and I have a lot of responsibilities from 8am until 5 or 6pm.
I start my day looking at my unit and I print out my task list to see what patients I need to see for the day. I see patients based on Length of Stay (5 days in the hospital), database referrals (for wounds, eating problems >1 week, wt loss), RD nutrition consults (ex. failure to thrive, decubitis/ulcers, diet education, etc.) and clear liquid diets >5 days. I then make my list of patients to see which is typically around 8-10 patients. Because I am covering a unit for another dietitian, she would typically see my unit, in addition to two other units, so my 8-10 person task list (which takes 8-10 hours) is nothing compared to 15 or 20+ patients that the other dietitians see per day.
I then make my way upstairs and start my day by reviewing charts (physician orders and MD notes/progress notes, flow sheets) and the clipboards (which contain medications from the MAR, current flow sheets, the database and the skin sheet). It can often be a struggle to find and keep a chart when there are a dozen other people wanting your chart. The docs get the final say-so so I often have to turn over my charts when a doctor asks for my pt's chart. So when that happens, I stop what I am doing and try to find another chart for another patient.
Once I obtain the necessary info for the patient, I talk to the nurse to see how she/he has been eating and any other info that is necessary for my note. I then visit the patient to discuss specifics that will help my assessment/follow-up and to plan my interventions.
I will always ask about vomiting, diarrhea, constipation, diarrhea, any food allergies, current appetite (poor, fair or good), and difficulty chewing or swallowing and in the case of a follow-up, he the patient is tolerating tube feeding (typically the nurse tells me that) or supplements. I also ask about usual body weight, any recent weight loss/gain and anything else related to food, appetite and weight. Talking to the patients is my favorite part.
Often I have to gown up (with gloves) if the patient has MRSA or sepsis or another infection.
Once I gather my data I sit at the computer, look of the H&P to gather past medical history and the reason why the patient arrived at the hospital (I like that part as well, always an interesting story). I then look up labs (ex. hemoglobin, hematocrit, albumin/prealbumin, sodium, potassium, BUN, creatinine, A1C, glucose) and I am finally read to star my note.
I have a paper where I keep track of all the info so that I can properly type my note and address all issues.
I type my note on a program on the computer but I do my calculations (ex. figuring out estimated protein, calorie and fluid needs based on ht and wt as well as disease process, labs or tube feeding formulas) by hand on my paper. I have finally learned the proper lingo for an acute care dietitian (although I still get corrected here and there for better ways to saying things) and I feel much more confident with my interventions.
I can't believe how far I have come in the past 9 weeks at St. Vincent's Hospital and I have learned more than I have ever thought I would learn. This 3-year journey has been filled with lots of busy and exciting times but I have never felt so overwhelmed as I do right now. As stressful, time consuming and exhausting as it is to be in staff relief, taking the necessary steps to become a Registered Dietitian has been one of the best decisions in my life. I am so happy that I didn't postpone this decision for later in life and most of all, I am glad that I did the right thing to pursue the dietetic route in order to be qualified to give and prescribe nutrition advice.
3 more weeks to go...OMG, this is a super exciting time in my life and I can't believe it is finally coming to an end!!
Thanks for believing in me and for supporting me!
3/27/11
Staying Strong
I think we all have something in common. We love to exercise. If you don't love to exercise, perhaps you are working your way to a consistent and enjoyable fitness routine, valuable for your heart and health. It's understandable if you are slowly making changes with your diet, to include more heart-healthy and wholesome foods. Take it from me, it took me about 8 years of being an unhealthy vegetarian, followed by 4-5 more years of not understanding my needs as an endurance vegetarian athlete, to finally (5 years later) understand my individual needs and how I can properly fuel for workouts. Yep, that's right, I've been a vegetarian for almost 18 years now!!
I remember around the age of 14, being in World's Gym with my swim team, lifting weights and doing plyometrics/dry land. After 30-40 min of strength, we would run over to the YMCA (Lexington, KY where I grew up) and swim for 2 hours. We did this two days a week and swam a total of 9 times a week. When I was in college, strength training didn't end. It was another 3 days a week in the gym, running, outside on the soccer fields for circuits and dry land, in addition to the same number of swim practices. Looking back, I think my ability to some-what manage my triathlon lifestyle as a dietetic student/intern comes from not knowing any other way to live my life without some type of exercise on most days of the week. The only difference between now and grad school, college and high school is that I have a husband, dog and bills to pay AND I'm not sleep deprived (well, maybe a little).
There was a fabulous article in the April 2011 issue of Nutrition Action titled Staying Strong: How exercise and diet can help preserve your muscles.
I find strength training a vital component of any fitness program, especially for a triathlete trying to train for swim-bike-run. I find that when athletes begin to obsess about cardio (perhaps for the association of cardio = calories burned), injuries begin to occur when volume and intensity increases and certain muscle groups are weak and tight.
And when I speak of strength training, I believe there are different types of strength training that are vital in a year-round training plan. I have my athletes focus on strength and power in the off-season and gradually build into plyometrics, once the body is strong, flexible and functionally balanced. Once my athlete enters the peak phase of his/her training plan (strength being done in the off and beginning of build phase and plyo's in the middle and end of build), I incorporate more stability and functional strength exercises which focus on glute, hip, core and lower back strength. A pilates routine or jazzercise routine (think laying side leg lifts and glute press on all-fours) would be a great example of the "strength training" that is needed 2-3 days a week during the peak phase of a training routine. For without this type of strength training (and stretching) the key muscles that encourage hip flexor movements, may be neglected and other body parts begin to compensate, bringing on quad, groin, knee, itb pain. Not to mention an athlete being super tight (sitting too much or/and not stretching) and having weak muscles, but a strong heart that forces the body to do more work than it can handle.
I wish I could re-type the entire article from my magazine but I must spend the rest of my day studying and preparing for my first week of playing "RD" at the hospital as a clinical acute care dietitian. I will try to post pieces of the article in the next few days so you can enjoy the article as much as I did.
Here are a few great links to help you build strong muscles in the peak phase of your training:
http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/
http://sportsmedicine.about.com/od/strengthtraining/ss/Glute-Activation-.htm
http://exercise.about.com/od/lowerbodyworkouts/ss/onelegpressball.htm
I remember around the age of 14, being in World's Gym with my swim team, lifting weights and doing plyometrics/dry land. After 30-40 min of strength, we would run over to the YMCA (Lexington, KY where I grew up) and swim for 2 hours. We did this two days a week and swam a total of 9 times a week. When I was in college, strength training didn't end. It was another 3 days a week in the gym, running, outside on the soccer fields for circuits and dry land, in addition to the same number of swim practices. Looking back, I think my ability to some-what manage my triathlon lifestyle as a dietetic student/intern comes from not knowing any other way to live my life without some type of exercise on most days of the week. The only difference between now and grad school, college and high school is that I have a husband, dog and bills to pay AND I'm not sleep deprived (well, maybe a little).
There was a fabulous article in the April 2011 issue of Nutrition Action titled Staying Strong: How exercise and diet can help preserve your muscles.
I find strength training a vital component of any fitness program, especially for a triathlete trying to train for swim-bike-run. I find that when athletes begin to obsess about cardio (perhaps for the association of cardio = calories burned), injuries begin to occur when volume and intensity increases and certain muscle groups are weak and tight.
And when I speak of strength training, I believe there are different types of strength training that are vital in a year-round training plan. I have my athletes focus on strength and power in the off-season and gradually build into plyometrics, once the body is strong, flexible and functionally balanced. Once my athlete enters the peak phase of his/her training plan (strength being done in the off and beginning of build phase and plyo's in the middle and end of build), I incorporate more stability and functional strength exercises which focus on glute, hip, core and lower back strength. A pilates routine or jazzercise routine (think laying side leg lifts and glute press on all-fours) would be a great example of the "strength training" that is needed 2-3 days a week during the peak phase of a training routine. For without this type of strength training (and stretching) the key muscles that encourage hip flexor movements, may be neglected and other body parts begin to compensate, bringing on quad, groin, knee, itb pain. Not to mention an athlete being super tight (sitting too much or/and not stretching) and having weak muscles, but a strong heart that forces the body to do more work than it can handle.
I wish I could re-type the entire article from my magazine but I must spend the rest of my day studying and preparing for my first week of playing "RD" at the hospital as a clinical acute care dietitian. I will try to post pieces of the article in the next few days so you can enjoy the article as much as I did.
Here are a few great links to help you build strong muscles in the peak phase of your training:
http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/
http://sportsmedicine.about.com/od/strengthtraining/ss/Glute-Activation-.htm
http://exercise.about.com/od/lowerbodyworkouts/ss/onelegpressball.htm
3/25/11
Taco Salad
We all know that the "taco" part of a taco salad is not-so friendly for the heart (or waist). Sure, once or twice a year is no big deal but choosing a taco-salad as a "healthy choice" is not likely to help when meeting your weight/performance goals if on-occasion becomes every now and then.
The average taco-salad (with the fried shell) contains around 950-1000 kcal, around 50-60g fat and close to 2000 mg sodium. The other night I was going for a veggie-filled wrap until my tortilla began to toast more than I wanted. I typically toast my tortilla on a low heat pan (after I cook my veggies) with a little non stick spray for a minute or two (total, both sides included) but when I started to see the bubbles in my "La Tortilla Factory 100 kcal tortilla (http://www.latortillafactory.com/products-5.aspx) I realized that there was no way I would be able to fold my wrap. I ended up putting my tortilla in a shallow bowl and I noticed that I was able to bend the edges (when it was still warm) so that it resembled a taco shell...but without the grease!! I was very impressed with my presentation, I couldn't wait til Karel came home from work to let him know we were having "taco salads" for dinner!
I'll leave the inside toppings up to you (be creative!) but I used tomatoes, green peppers, tofu, leftover Israeli couscous, onions, mushrooms, chickpeas, corn, garlic and romaine lettuce.
Heart-Healthy Taco Salad
The average taco-salad (with the fried shell) contains around 950-1000 kcal, around 50-60g fat and close to 2000 mg sodium. The other night I was going for a veggie-filled wrap until my tortilla began to toast more than I wanted. I typically toast my tortilla on a low heat pan (after I cook my veggies) with a little non stick spray for a minute or two (total, both sides included) but when I started to see the bubbles in my "La Tortilla Factory 100 kcal tortilla (http://www.latortillafactory.com/products-5.aspx) I realized that there was no way I would be able to fold my wrap. I ended up putting my tortilla in a shallow bowl and I noticed that I was able to bend the edges (when it was still warm) so that it resembled a taco shell...but without the grease!! I was very impressed with my presentation, I couldn't wait til Karel came home from work to let him know we were having "taco salads" for dinner!
I'll leave the inside toppings up to you (be creative!) but I used tomatoes, green peppers, tofu, leftover Israeli couscous, onions, mushrooms, chickpeas, corn, garlic and romaine lettuce.
Heart-Healthy Taco Salad
3/24/11
LAST DAY!!!
It's finally here! It's all a bit surreal right now because I am 4-weeks away from no longer being a dietetic intern. As I cleaned up my binder this week and sat with my preceptor to sign-off on my many assignments and projects, I could not believe how far I have come in the past 14 weeks. It was only 14 weeks ago that I was starting my clinical rotation for Long Term Care and overwhelmed by the amount of knowledge that was necessary to be a clinical dietitian. It was a quick 5 weeks because before I knew it, I was stepping foot in St. Vincent's Hospital, surrounded by physicians, nurses, pharmacists, family health, MD's, specialty doctors and of course, acute care dietitians.
After 14 weeks of interning, today will be my last day for my clinical rotation and I will be spending 4 weeks "playing RD" with my own task list, covering different units/floors all by myself. The RD assigned to the unit(s) will sign-off on my notes but it will be up to me to assess patients, do follow-ups, do calculations and decide on the best interventions to help the patients. A few weeks ago I was scared out of my mind for staff relief, but after 5 days in the ICU and CCU, I feel much more prepared for my case load.
Yesterday I spent time with the St. Vincent's Hospital Certified Diabetes Educator and absolutely loved every minute of outpatient care. In my heart, I know outpatient is where I belong so I look forward to receiving my hard-earned RD behind my name so I can practice in an outpatient setting.
I recently received my favorite magazine in the mail (Nutrition Action April 2011) and couldn't wait to read it. I'm still having to study for my practice RD quizzes which are every weekend until my final exam on April 22 (my last day of interning) but I managed to squeeze a little time for some light-nutrition reading. I hope you enjoy a little blurb from the magazine, from an article titled "10 Common Food Goofs"
"I avoid high-fructose corn syrup"
"now, new research at Oregon Health and Science University demonstrates that the brain - which serves as a master control for body weight - reacts differently to fructose compared to another common sweetener, glucose," said the OHSU press release in February.
"High fructose corn syrup has become the sweetener most commonly added to processed foods," it noted, adding that "Many dietary experts believe this increase directly correlates to the nation's growing obesity epidemic."
NO wonder shoppers are confused. Even some institutions of higher education don't seem to know that high-fructose corn syrup (HFCS) isn't pure fructose.
IN fact, HFCS is, on average, roughly half fructose and half glucose. (It's "high" in fructose compared to ordinary corn syrup, which is pure glucose). Ordinary table sugar? Half fructose and half glucose.
So if anyone wants to say that fructose caused the obesity epidemic, regular sugar deserves just as much blame. As do evaporated cane juice and honey (which are also half fructose), brown rice syrup, agave nectar, barley malt syrup, and juice concentrates.
A smattering of foods actually contain pure (crystalline) fructose. But they're often foods like Vitaminwater, Kashi GOLEAN Crunchy! Protein & Fiber Bars, and Weight Watchers Yogurt. GO figure.
What's more, some people who avoid HFCS also avoid food that raise blood sugar levels-that is, foods with a high glycemic index. Guess what? Glucose has the highest. (Table sugar and HFCS are in the middle).
Bottom line: Fructose raised harmful triglycerides more than other sugars do. But most sweeteners are about half fructose and half glucose, so it's smart to minimize all sugars, not just HFCS.
After 14 weeks of interning, today will be my last day for my clinical rotation and I will be spending 4 weeks "playing RD" with my own task list, covering different units/floors all by myself. The RD assigned to the unit(s) will sign-off on my notes but it will be up to me to assess patients, do follow-ups, do calculations and decide on the best interventions to help the patients. A few weeks ago I was scared out of my mind for staff relief, but after 5 days in the ICU and CCU, I feel much more prepared for my case load.
Yesterday I spent time with the St. Vincent's Hospital Certified Diabetes Educator and absolutely loved every minute of outpatient care. In my heart, I know outpatient is where I belong so I look forward to receiving my hard-earned RD behind my name so I can practice in an outpatient setting.
I recently received my favorite magazine in the mail (Nutrition Action April 2011) and couldn't wait to read it. I'm still having to study for my practice RD quizzes which are every weekend until my final exam on April 22 (my last day of interning) but I managed to squeeze a little time for some light-nutrition reading. I hope you enjoy a little blurb from the magazine, from an article titled "10 Common Food Goofs"
"I avoid high-fructose corn syrup"
"now, new research at Oregon Health and Science University demonstrates that the brain - which serves as a master control for body weight - reacts differently to fructose compared to another common sweetener, glucose," said the OHSU press release in February.
"High fructose corn syrup has become the sweetener most commonly added to processed foods," it noted, adding that "Many dietary experts believe this increase directly correlates to the nation's growing obesity epidemic."
NO wonder shoppers are confused. Even some institutions of higher education don't seem to know that high-fructose corn syrup (HFCS) isn't pure fructose.
IN fact, HFCS is, on average, roughly half fructose and half glucose. (It's "high" in fructose compared to ordinary corn syrup, which is pure glucose). Ordinary table sugar? Half fructose and half glucose.
So if anyone wants to say that fructose caused the obesity epidemic, regular sugar deserves just as much blame. As do evaporated cane juice and honey (which are also half fructose), brown rice syrup, agave nectar, barley malt syrup, and juice concentrates.
A smattering of foods actually contain pure (crystalline) fructose. But they're often foods like Vitaminwater, Kashi GOLEAN Crunchy! Protein & Fiber Bars, and Weight Watchers Yogurt. GO figure.
What's more, some people who avoid HFCS also avoid food that raise blood sugar levels-that is, foods with a high glycemic index. Guess what? Glucose has the highest. (Table sugar and HFCS are in the middle).
Bottom line: Fructose raised harmful triglycerides more than other sugars do. But most sweeteners are about half fructose and half glucose, so it's smart to minimize all sugars, not just HFCS.
3/20/11
4 more days!!
I can't believe I am entering my last (14th) week of clinical interning and my 32nd week of interning. After this week I will be starting "staff relief" and on April 22th, I will be finished with my internship. Between now and then comes two finals, 4 more quizzes and turning in my binder (on Thurs) and hopefully I will successfully complete my internship program in order to receive my papers that say I am eligible for the RD exam.
I had a little time this weekend so enjoy some non-interning reading so I choose the April 2011 issue of Consumer Reports on Health. There were three great articles and I thought I'd share them with you since they are very relevant to my fitness-oriented blog readers. Enjoy!
(p.s. bear with me this week....I'm hoping to stay balanced but I have 4 more days in the ICU, a meeting with my preceptor to approve/sign-off on my assignments in my binder and another quiz to study for this weekend...oh and healthy cooking + training to keep me happy)
Is it possible to make your own electrolyte replenishing drink?
Yes and it can save you money and calories. Electrolytes are minerals in your body that help maintain proper muscle and nervous system function. The best known are sodium, potassium and chloride. Anything that seriously depletes your body's store of fluids - including diarrhea, vomiting, or excessive sweating - can also disrupt your balance of electrolytes. To make your own formula for replacing them, mix 4 cups of water with 2 tbsp of sugar and 1/2 teaspoon of salt and stir thoroughly. You can add lemon juice or sugar-free flavoring if desired. Have a banana along with it to get some potassium. Unless you do endurance sports, steer clear of electrolyte sports drinks such as Gatorade. They have lots of calories, and the added sugar can actually worsen diarrhea and nausea.
(In my opinion, I am not a fan of Gatorade for any type of fitness training or event, unless it is on the course. I believe that you should train with a maltodextrin drink to improve performance and then on race day you will perform based on your race day fueling plan and previous training..not just what you use on the course unless your body can't tolerate the drink. As for Gatorade during training, I recommend Hammer or your choice of a maltodextrin drink)
Fat-soluble vitamins: You've reported that some fat in the stomach is necessary in order to absorb vitamin D from food. Does it matter what type of fat?
Not in terms of absorption, but you should stick mainly to unsaturated fats, found in fish and most vegetable oils, rather than saturated ones, which can raise LDL 9bad) cholesterol. Foods that contain those healthful fats are themselves often rich in fat-soluble vitamins, which include A,E, and K in addition to D. Good sources include avocados, nuts, vegetable oils, and fatty fish such as wild salmon and trout. But don't take the need for a little fat as license to overdo it. even when it's the healthful kind, fat should account for only about 15-35% of your daily calories.
Glucosamine and chondroitin: Possibly helpful
Research is mixed on whether these supplements can slow the progression of osteoarthritis. But there's some decent evidence that they can alleviate pain in a subset of patients with moderate to severe arthritis of the knee based on a large, multicenter trial published in 2006. A 2005 CONSUMER REPORTS survey of some 2000 people who tried the combination found that it eased arthritis symptoms at least as effectively as over-the-counter drugs.
Bottom Line: People with arthritis pain might consider taking 1500 mg of glucosamine sulfate and 1200 mg of chondroitin sulfate daily, separated into three doses. Stop after three months if you don't see improvement in your pain severity. Talk with your doctor before taking glucosamine if you have a shellfish allergy, since it's made from the shells of sea creatures. And don't take glucosamine with warfarin (Coumadin and generic) because it can interfere with the blood thinning action of the drug.
Manufactures of dietary supplements don't have to prove that their products are safe or effective before they reach the market, as drug makers do. So if you decide to take supplements, look for products with the "USP Verified" mark. That indicated that the U.S. Pharmacopeia, a nonprofit standards-setting authority, has verified the quality, purity and potency of the raw ingredients or finished product.
I had a little time this weekend so enjoy some non-interning reading so I choose the April 2011 issue of Consumer Reports on Health. There were three great articles and I thought I'd share them with you since they are very relevant to my fitness-oriented blog readers. Enjoy!
(p.s. bear with me this week....I'm hoping to stay balanced but I have 4 more days in the ICU, a meeting with my preceptor to approve/sign-off on my assignments in my binder and another quiz to study for this weekend...oh and healthy cooking + training to keep me happy)
Is it possible to make your own electrolyte replenishing drink?
Yes and it can save you money and calories. Electrolytes are minerals in your body that help maintain proper muscle and nervous system function. The best known are sodium, potassium and chloride. Anything that seriously depletes your body's store of fluids - including diarrhea, vomiting, or excessive sweating - can also disrupt your balance of electrolytes. To make your own formula for replacing them, mix 4 cups of water with 2 tbsp of sugar and 1/2 teaspoon of salt and stir thoroughly. You can add lemon juice or sugar-free flavoring if desired. Have a banana along with it to get some potassium. Unless you do endurance sports, steer clear of electrolyte sports drinks such as Gatorade. They have lots of calories, and the added sugar can actually worsen diarrhea and nausea.
(In my opinion, I am not a fan of Gatorade for any type of fitness training or event, unless it is on the course. I believe that you should train with a maltodextrin drink to improve performance and then on race day you will perform based on your race day fueling plan and previous training..not just what you use on the course unless your body can't tolerate the drink. As for Gatorade during training, I recommend Hammer or your choice of a maltodextrin drink)
Fat-soluble vitamins: You've reported that some fat in the stomach is necessary in order to absorb vitamin D from food. Does it matter what type of fat?
Not in terms of absorption, but you should stick mainly to unsaturated fats, found in fish and most vegetable oils, rather than saturated ones, which can raise LDL 9bad) cholesterol. Foods that contain those healthful fats are themselves often rich in fat-soluble vitamins, which include A,E, and K in addition to D. Good sources include avocados, nuts, vegetable oils, and fatty fish such as wild salmon and trout. But don't take the need for a little fat as license to overdo it. even when it's the healthful kind, fat should account for only about 15-35% of your daily calories.
Glucosamine and chondroitin: Possibly helpful
Research is mixed on whether these supplements can slow the progression of osteoarthritis. But there's some decent evidence that they can alleviate pain in a subset of patients with moderate to severe arthritis of the knee based on a large, multicenter trial published in 2006. A 2005 CONSUMER REPORTS survey of some 2000 people who tried the combination found that it eased arthritis symptoms at least as effectively as over-the-counter drugs.
Bottom Line: People with arthritis pain might consider taking 1500 mg of glucosamine sulfate and 1200 mg of chondroitin sulfate daily, separated into three doses. Stop after three months if you don't see improvement in your pain severity. Talk with your doctor before taking glucosamine if you have a shellfish allergy, since it's made from the shells of sea creatures. And don't take glucosamine with warfarin (Coumadin and generic) because it can interfere with the blood thinning action of the drug.
Manufactures of dietary supplements don't have to prove that their products are safe or effective before they reach the market, as drug makers do. So if you decide to take supplements, look for products with the "USP Verified" mark. That indicated that the U.S. Pharmacopeia, a nonprofit standards-setting authority, has verified the quality, purity and potency of the raw ingredients or finished product.
3/19/11
Crepes with fresh fruit
I promise...there are lots of Marni-creations being made in the Sumbal-household. Unfortunately, my camera has not witnessed a lot of them :(
With only 1 week left before Staff Relief, I am amazed at how much I have learned in the last 13 weeks of clinical nutrition (Long Term Care 5 weeks and Acute Care for the past 8 weeks). I spent my last 2 interning days in the ICU, CCU and rehab and I have 6 more days to overload my brain with tube feeding calculations. I don't think I have ever used my calculator so much in my life!
(for any future RD's/Students, this website is really helpful: http://www.csun.edu/~cjh78264/tubefeeding/introduction.html)
Never have I realized the importance of knowing my medications until I was placed into the ICU and told to put a pt on nutrition support/tube feeding and to figure out the rate and formula. I still have a little trouble finding the best formula because you have to take so many things into consideration such as labs, wt and meds.
Most of the patients in the ICU are on Propofol (anesthetic) and many are ventilated. Many pt's are also intubated. The propofol rate given to the pt for sedation really throws things off because propofol is a fat-based medication and can bring a lot of calories to a person. So when figuring out the correct rate for TPN feedings, it is important to take this medication into consideration so that you don't provide more than 60% fat.
Many of the patients in the ICU aren't eating, can't eat or have something wrong with the GI system, so needless to say, there are a lot of recs being made for tube feedings/nutrition support and my brain is filed with numbers by the end of the day.
Once again, 3 years ago I never realized what I was getting myself into when wanting to get the "RD" behind my name. I'm amazed at the knowledge of clinical dietitians and what they are responsible for in an acute care setting.
The other day Karel was craving fruit so I decided to have a fruit-filled dinner. I made yummy crepes with a Quaker Oatmeal Pancake batter. Super simple.
1 egg white
Splash of milk
About 1/4 cup - 1/3 cup batter
Enough water to make the batter soupy (dripping off the fork when you mix it)
Yogurt
Fruit
Wheat Germ (honey)
Walnutes
1. On a non-stick pan, on low heat, with a little non stick spray, pour a laddle full of batter, just enough to cover the pan (the batter should be thin, like a thin pancake).
2. Flip after a minute or two, when the edges start to curl up.
3. Spread a little yogurt on the crepe and sprinkle with honey wheat germ and chopped walnuts.
4. Add fruit and fold
(Fruit: oranges, pineapple, nectarine, strawberries, blueberries, kiwi, peach)
With only 1 week left before Staff Relief, I am amazed at how much I have learned in the last 13 weeks of clinical nutrition (Long Term Care 5 weeks and Acute Care for the past 8 weeks). I spent my last 2 interning days in the ICU, CCU and rehab and I have 6 more days to overload my brain with tube feeding calculations. I don't think I have ever used my calculator so much in my life!
(for any future RD's/Students, this website is really helpful: http://www.csun.edu/~cjh78264/tubefeeding/introduction.html)
Never have I realized the importance of knowing my medications until I was placed into the ICU and told to put a pt on nutrition support/tube feeding and to figure out the rate and formula. I still have a little trouble finding the best formula because you have to take so many things into consideration such as labs, wt and meds.
Most of the patients in the ICU are on Propofol (anesthetic) and many are ventilated. Many pt's are also intubated. The propofol rate given to the pt for sedation really throws things off because propofol is a fat-based medication and can bring a lot of calories to a person. So when figuring out the correct rate for TPN feedings, it is important to take this medication into consideration so that you don't provide more than 60% fat.
Many of the patients in the ICU aren't eating, can't eat or have something wrong with the GI system, so needless to say, there are a lot of recs being made for tube feedings/nutrition support and my brain is filed with numbers by the end of the day.
Once again, 3 years ago I never realized what I was getting myself into when wanting to get the "RD" behind my name. I'm amazed at the knowledge of clinical dietitians and what they are responsible for in an acute care setting.
The other day Karel was craving fruit so I decided to have a fruit-filled dinner. I made yummy crepes with a Quaker Oatmeal Pancake batter. Super simple.
1 egg white
Splash of milk
About 1/4 cup - 1/3 cup batter
Enough water to make the batter soupy (dripping off the fork when you mix it)
Yogurt
Fruit
Wheat Germ (honey)
Walnutes
1. On a non-stick pan, on low heat, with a little non stick spray, pour a laddle full of batter, just enough to cover the pan (the batter should be thin, like a thin pancake).
2. Flip after a minute or two, when the edges start to curl up.
3. Spread a little yogurt on the crepe and sprinkle with honey wheat germ and chopped walnuts.
4. Add fruit and fold
(Fruit: oranges, pineapple, nectarine, strawberries, blueberries, kiwi, peach)
3/17/11
Multivitamins
I am a supporter of MVI's. I don't feel that they are needed to boost the immune system or enhance health because that's what fruits and veggies are for...if you eat them. I also don't believe that a MVI needs to cost $50+ a month. However, as much as I LOVE my heart-healthy diet, my diet changes on a day-to-day basis. For example, on the weekends I eat far less veggies than I do during the week and I'm ok with that. I eat a lot more fruit and a lot more starchy carbs such as bread and grains. Why? Because my workouts are longer on the weekends, I expend more energy and due to the length of my workouts, I miss several meals. Also, my cravings for veggies are less on the weekends compared to the week. But having said that, I have no problem eating copious amounts of veggies during the week and I still eat veggies on the weekends, just not as much as during the week.
I think it's perfectly fine to have a diet that varies on a day to do basis so long as you cover your basis either through supplements or through different foods. I don't believe that supplements replace food in the diet but that is what supplements are for...to supplement the diet. Supplements may improve health if you are deficient in vitamins/minerals but food is the best source of fuel for both your health and your active lifestyle. Even for me, I take Calcium + vit D, a MVI, tissue rejuvinator (from Hammer) and B Complex on a daily basis. I think I have no trouble getting in my calcium but sometimes even with yogurt or milk post-workout in the early am, sometimes I don't have a substantial amount of calcium until the evening or until the next day. Therefore, taking 1 Calcium + vit D/d is simply nutritional insurance in the case that my body doesn't meet the recommended amount of Calcium for the day.
In my latest issue of Consume Reports on Health (April 2011) there was an article on MVI's: Skip the wild add-ons. I thought I'd share it with you because there was some interesting info that I thought you would enjoy reading....enjoy!
What needs a MVI?
Some people might not be able to meet their nutritional needs through diet alone. Those include women who are pregnant, breast-feeding or trying to conceive; those consuming fewer than 1200 calories a day or who are cutting out an entire food group (insert my thoughts....this shouldn't be anyone reading this blog!!) and those who have a condition that depletes nutrients such as cancer or diabetes.
(insert my thoughts...I think athletes should be listed here because we expend more energy and certainly, even athletes don't consume "perfect" diets and require more nutrients than the average sedentary individual).
How to choose
Formulas that contain iron can be a good choice for premenopausal women, who might need to compensate for iron loss from menstruation. Men and older people typically don'tn eed more iron and should look for a formulation without it. Botanical ingredients and food extracts found in some specialty formulas are often present in such small amounts that they're essentially useless - and that's if they even had a proven benefit to begin with. And look out for unexpected additions: One A Day Women's Active Metabolism contains 120 mg of caffeine per pill = more than the amount in a can of Red Bull - plus guarana seed, a natural stimulant. In addition these tips can help you wade through the claims:
Think outside the gender box:
An older man who doesn't eat dairy might be better off with the higher dose of calcium in his wife's vitamins. And a vitamin for men might be a better choice for an older woman who eats lots of calcium-rich foods or already takes calcium pills (But be sure to check the other ingredients to make sure they're safe for you).
Don't swallow all the claims:
Extra B vitamins won't necessarily boost energy; ginkgo hasn't conclusively been found to charpen the mind; and supplemental vitamin E won't help your heart. If you look closely, you'll usually find a disclaimer stating that the claims haven't been evaluated by the FDA.
Talk with your doc if you have a medical condition:
In particular, if you take MVI that has an active ingredient with a known biological effect - such as the plant sterols in Centrum's Cardio formula, which can help lower cholesterol - it should be evaluated and monitored along with other treatments that you are using.
Avoid Megadoses:
Unless your doctor tells you that you need more than 100% of the recommended daily intake of a particular nutrient, you don't.
*There has been a lot of talk in the triathlon world with Iron Supplements and I am not a fan. With the article written by non-RD's and "health experts" I'm surprised that there is talk about iron supplementation without any talk about discussing this mineral with your primary care doctor before using. Here are two articles I found discussing Iron and the Endurance Athlete and Iron Overdose.
http://home.trainingpeaks.com/articles/nutrition/iron-and-the-endurance-athlete.aspx
http://www.vitamins-nutrition.org/vitamins/iron-overdose.html
I think it's perfectly fine to have a diet that varies on a day to do basis so long as you cover your basis either through supplements or through different foods. I don't believe that supplements replace food in the diet but that is what supplements are for...to supplement the diet. Supplements may improve health if you are deficient in vitamins/minerals but food is the best source of fuel for both your health and your active lifestyle. Even for me, I take Calcium + vit D, a MVI, tissue rejuvinator (from Hammer) and B Complex on a daily basis. I think I have no trouble getting in my calcium but sometimes even with yogurt or milk post-workout in the early am, sometimes I don't have a substantial amount of calcium until the evening or until the next day. Therefore, taking 1 Calcium + vit D/d is simply nutritional insurance in the case that my body doesn't meet the recommended amount of Calcium for the day.
In my latest issue of Consume Reports on Health (April 2011) there was an article on MVI's: Skip the wild add-ons. I thought I'd share it with you because there was some interesting info that I thought you would enjoy reading....enjoy!
What needs a MVI?
Some people might not be able to meet their nutritional needs through diet alone. Those include women who are pregnant, breast-feeding or trying to conceive; those consuming fewer than 1200 calories a day or who are cutting out an entire food group (insert my thoughts....this shouldn't be anyone reading this blog!!) and those who have a condition that depletes nutrients such as cancer or diabetes.
(insert my thoughts...I think athletes should be listed here because we expend more energy and certainly, even athletes don't consume "perfect" diets and require more nutrients than the average sedentary individual).
How to choose
Formulas that contain iron can be a good choice for premenopausal women, who might need to compensate for iron loss from menstruation. Men and older people typically don'tn eed more iron and should look for a formulation without it. Botanical ingredients and food extracts found in some specialty formulas are often present in such small amounts that they're essentially useless - and that's if they even had a proven benefit to begin with. And look out for unexpected additions: One A Day Women's Active Metabolism contains 120 mg of caffeine per pill = more than the amount in a can of Red Bull - plus guarana seed, a natural stimulant. In addition these tips can help you wade through the claims:
Think outside the gender box:
An older man who doesn't eat dairy might be better off with the higher dose of calcium in his wife's vitamins. And a vitamin for men might be a better choice for an older woman who eats lots of calcium-rich foods or already takes calcium pills (But be sure to check the other ingredients to make sure they're safe for you).
Don't swallow all the claims:
Extra B vitamins won't necessarily boost energy; ginkgo hasn't conclusively been found to charpen the mind; and supplemental vitamin E won't help your heart. If you look closely, you'll usually find a disclaimer stating that the claims haven't been evaluated by the FDA.
Talk with your doc if you have a medical condition:
In particular, if you take MVI that has an active ingredient with a known biological effect - such as the plant sterols in Centrum's Cardio formula, which can help lower cholesterol - it should be evaluated and monitored along with other treatments that you are using.
Avoid Megadoses:
Unless your doctor tells you that you need more than 100% of the recommended daily intake of a particular nutrient, you don't.
*There has been a lot of talk in the triathlon world with Iron Supplements and I am not a fan. With the article written by non-RD's and "health experts" I'm surprised that there is talk about iron supplementation without any talk about discussing this mineral with your primary care doctor before using. Here are two articles I found discussing Iron and the Endurance Athlete and Iron Overdose.
http://home.trainingpeaks.com/articles/nutrition/iron-and-the-endurance-athlete.aspx
http://www.vitamins-nutrition.org/vitamins/iron-overdose.html
3/15/11
Have you ever tried soy milk or greek yogurt?
It wasn't too long ago that I had my first taste of greek yogurt. I have always enjoyed the taste of soy milk but I rarely buy it for Karel and myself. I enjoy skim milk (as does Karel) and we drink a lot of it.
Many people are hesitant about drinking cow's milk because of the stories that "cow's milk is poisonous" or that it contains cancer-causing hormones. While research may support side effects of drinking milk from hormone-injected cow's, there is a lot of research on the many benefits of drinking milk. But what about meat consumption? We have read research on meat increasing the risk of inflammation and lowering meat consumption to decrease dietary fat as well as vegetarians living longer and more quality-filled lives than meat-eaters (although there are certainly many meat-eaters who live long lives and vegetarians who die from cancer). It would be interesting to see if there is a relation of cancer and people who drink cow's milk and then comparing how much meat is in the diet. Perhaps the people more likely to increase risk of cancer from drinking milk are also those who consume a high quantity of meat and not just from drinking milk. It would be neat to see the risk of disease/cancer in lacto-ovo vegetarians who drink cow's milk.
Greek yogurt is tasty, but it is a bit costly depending on the brand and where you buy it. I think it is great that soy milk is an option for those who don't like the taste of skim milk and want the calcium and a sweeter taste or for those who can not tolerate skim milk.
Soy milk is both a lactose- and casein-free choise for those with dairy allergies. The milk is made from the soybean plant and is a wonderful source of protein.
FYI:
If you are lactose intolerant you are allergic to the lactose in milk. Soy milk or lactose free milk would be a great option. If you are casein intolerant, you are allergic to the main protein found in milk and lactose-free milk is not an option. Lactose-free milk contains the same proteins as milk so if you are allergic to milk proteins you are also allergic to lactose-free milk.
I have slowly weaned myself away from "flavored" non-fat yogurts and I buy Dannon fat-free plain yogurt. Although Greek yogurt and soy milk are both super tasty and have wonderful benefits related to health, I find it much more satisfying for my personal diet to enjoy foods with little to no ingredients. To flavor up my yogurt, I like to mix in a little cinnamon, honey or fresh fruit for a sweet taste. It took a while to learn to appreciate the taste of plain yogurt but now I find myself enjoying it all the time. We replaced our ice cream habit with yogurt about 2 years ago and still today, Karel and I only enjoy ice cream on occasion and when we do...it's the real-stuff :)
Today I handed out samples of greek yogurt and soy milk at Dillon Cafe @ St. Vincent's Hospital. I had so many people tell me that they have never tasted greek yogurt or soy milk so this was a great opportunity for me to introduce people to something new. I just love it when people are open to new things and thinking/eating outside the box.
I am a firm believer in milk and yogurt in the diet, especially if you are an active individual. For both the protein and the calcium, I think yogurt and milk (whichever low-sugar option you choose) are great ways to keep your muscles, tissues and bones happy and strong.
This is a great guide to understanding Milk and Dairy food labels. I find that even if people tell me that they understand food labels, there is always something new to learn.
http://teamnutrition.usda.gov/Resources/mpk3_lesson3.pdf
Take a look at the different food labels and check out the vitamins and minerals on the bottom of each label, as well as the sugar and protein for various products. I always recommend to replace, not eliminate. So when you are searching for new products to add in your diet, first check out the ingredients and then based on the fewest ingredients, make your choice by choosing a product that makes you feel good about the sugar, protein, sodium, calcium (or fiber in your fav starchy/grain foods) and then calories.
Many people are hesitant about drinking cow's milk because of the stories that "cow's milk is poisonous" or that it contains cancer-causing hormones. While research may support side effects of drinking milk from hormone-injected cow's, there is a lot of research on the many benefits of drinking milk. But what about meat consumption? We have read research on meat increasing the risk of inflammation and lowering meat consumption to decrease dietary fat as well as vegetarians living longer and more quality-filled lives than meat-eaters (although there are certainly many meat-eaters who live long lives and vegetarians who die from cancer). It would be interesting to see if there is a relation of cancer and people who drink cow's milk and then comparing how much meat is in the diet. Perhaps the people more likely to increase risk of cancer from drinking milk are also those who consume a high quantity of meat and not just from drinking milk. It would be neat to see the risk of disease/cancer in lacto-ovo vegetarians who drink cow's milk.
Greek yogurt is tasty, but it is a bit costly depending on the brand and where you buy it. I think it is great that soy milk is an option for those who don't like the taste of skim milk and want the calcium and a sweeter taste or for those who can not tolerate skim milk.
Soy milk is both a lactose- and casein-free choise for those with dairy allergies. The milk is made from the soybean plant and is a wonderful source of protein.
FYI:
If you are lactose intolerant you are allergic to the lactose in milk. Soy milk or lactose free milk would be a great option. If you are casein intolerant, you are allergic to the main protein found in milk and lactose-free milk is not an option. Lactose-free milk contains the same proteins as milk so if you are allergic to milk proteins you are also allergic to lactose-free milk.
I have slowly weaned myself away from "flavored" non-fat yogurts and I buy Dannon fat-free plain yogurt. Although Greek yogurt and soy milk are both super tasty and have wonderful benefits related to health, I find it much more satisfying for my personal diet to enjoy foods with little to no ingredients. To flavor up my yogurt, I like to mix in a little cinnamon, honey or fresh fruit for a sweet taste. It took a while to learn to appreciate the taste of plain yogurt but now I find myself enjoying it all the time. We replaced our ice cream habit with yogurt about 2 years ago and still today, Karel and I only enjoy ice cream on occasion and when we do...it's the real-stuff :)
Today I handed out samples of greek yogurt and soy milk at Dillon Cafe @ St. Vincent's Hospital. I had so many people tell me that they have never tasted greek yogurt or soy milk so this was a great opportunity for me to introduce people to something new. I just love it when people are open to new things and thinking/eating outside the box.
I am a firm believer in milk and yogurt in the diet, especially if you are an active individual. For both the protein and the calcium, I think yogurt and milk (whichever low-sugar option you choose) are great ways to keep your muscles, tissues and bones happy and strong.
This is a great guide to understanding Milk and Dairy food labels. I find that even if people tell me that they understand food labels, there is always something new to learn.
http://teamnutrition.usda.gov/Resources/mpk3_lesson3.pdf
Take a look at the different food labels and check out the vitamins and minerals on the bottom of each label, as well as the sugar and protein for various products. I always recommend to replace, not eliminate. So when you are searching for new products to add in your diet, first check out the ingredients and then based on the fewest ingredients, make your choice by choosing a product that makes you feel good about the sugar, protein, sodium, calcium (or fiber in your fav starchy/grain foods) and then calories.
3/14/11
Veggie burger day
As part of my contribution to National Nutrition Month (and a check mark on my objectives for my internship) I will/have been dedicating a few hours every week in order to get people inspired to try new foods.
The first day of my National Nutrition Month project was last Tues, where I handed out samples of veggie burgers (Morningstar) in Dillon Cafe (@ St. Vincent's Hospital).
This is not the first time I have asked people to try "New" foods so I know what to expect and to not to be overly sensitive when it comes to people not wanting to try something so delicious (or in my eyes, supper yummy!).
Food can be a sensitive topic and certainly an uncomfortable topic for many. I believe that you have to be very careful with how you approach food. No one wants to be educated and told what to do, especially when changes are necessary but difficult to make. Also, no one wants to be forced to do anything, especially when they struggle with making changes that others make so easy. While you need thick skin when asking people to try something new (especially when they didn't ask you to help them), you also can't be defensive. What works for you may not work for others and it's important that we all realize that we are all different and we all have different choices when it comes to food and how we fuel our lifestyle.
There are a lot of people out there (in both the nutrition and sports nutrition world) that claim food as "good or bad" or "healthy or unhealthy" or "don't eat or eat". I don't like those words. My favorite words are "emphasize and de-emphasize" as well as "performance enhancer and performance limiter". I find those words can be much more realistic when making changes and not so intimidating.
As I was handing out samples (which were enjoyed by many...the last picture is proof that I didn't eat all the samples, I promise) I wrote down comments by the testers. Here are some of the comments I heard when I asked people "Do you want to try a free sample of a veggie burger? If you like it you can order the veggie burger today for a discounted price!":
"I'm not a vegetarian"
I'm a beef person
I don't think so
Scared of it, it's not beef
Nobody wants that stuff. It's fake meat.
That's really good! You turned me.
Ok, I'll try it.
Is that fruit cake?
That's not that bad.
Are you a vegetarian? Do you eat that?
Love it...you sold me!
Don't like vegetables.
Always wanted to try one of those.
Love veggie burgers!
Is this that veggie burger thing?
Not that bad.
Probably need one, but don't want to taste one.
It's all right. I was a vegetarian for 2 years so I've had them before.
How many fat grams?
How many carbs?
I already know I don't like it.
It would be awesome if I liked it.
The first day of my National Nutrition Month project was last Tues, where I handed out samples of veggie burgers (Morningstar) in Dillon Cafe (@ St. Vincent's Hospital).
This is not the first time I have asked people to try "New" foods so I know what to expect and to not to be overly sensitive when it comes to people not wanting to try something so delicious (or in my eyes, supper yummy!).
Food can be a sensitive topic and certainly an uncomfortable topic for many. I believe that you have to be very careful with how you approach food. No one wants to be educated and told what to do, especially when changes are necessary but difficult to make. Also, no one wants to be forced to do anything, especially when they struggle with making changes that others make so easy. While you need thick skin when asking people to try something new (especially when they didn't ask you to help them), you also can't be defensive. What works for you may not work for others and it's important that we all realize that we are all different and we all have different choices when it comes to food and how we fuel our lifestyle.
There are a lot of people out there (in both the nutrition and sports nutrition world) that claim food as "good or bad" or "healthy or unhealthy" or "don't eat or eat". I don't like those words. My favorite words are "emphasize and de-emphasize" as well as "performance enhancer and performance limiter". I find those words can be much more realistic when making changes and not so intimidating.
As I was handing out samples (which were enjoyed by many...the last picture is proof that I didn't eat all the samples, I promise) I wrote down comments by the testers. Here are some of the comments I heard when I asked people "Do you want to try a free sample of a veggie burger? If you like it you can order the veggie burger today for a discounted price!":
"I'm not a vegetarian"
I'm a beef person
I don't think so
Scared of it, it's not beef
Nobody wants that stuff. It's fake meat.
That's really good! You turned me.
Ok, I'll try it.
Is that fruit cake?
That's not that bad.
Are you a vegetarian? Do you eat that?
Love it...you sold me!
Don't like vegetables.
Always wanted to try one of those.
Love veggie burgers!
Is this that veggie burger thing?
Not that bad.
Probably need one, but don't want to taste one.
It's all right. I was a vegetarian for 2 years so I've had them before.
How many fat grams?
How many carbs?
I already know I don't like it.
It would be awesome if I liked it.
3/12/11
Salad Boosters
I just LOVE salads. Not a fan of iceberg lettuce, cucumbers and croutons but rather my super-filling and heart-healthy salads that leave me satisfied and happy.
Salads can certainly be non-filling and extremely low in calories. There tends to be a stigma with salads that if you eat one you are either a vegetarian or you are on a diet.... or both. An an endurance athlete, vegetarian, future RD and someone who values her health, my goal is to get people excited about salads as an easy way to bump up the number of servings of fruits/veggies consumed in one day.
I believe you should feel confident when eating your salad, especially around other people. However, it's important, as an active athlete/fitness enthusiast, that your salad is exciting and a source of fuel for upcoming workouts.
Many people struggle with preparing and enjoying salads because 1) the salad is not filling 2) the salad is not enjoyable.
Because volume can fake a feeling of fullness, it is important to create a balanced salad so that your salad contains just enough filling nutrients to keep you from overindulging in something sweet later in the day.
I found a great article in the March 2011 issue of cooking light and thought I'd share with you several 100-calorie salad boosters to get you inspired to making some beautiful and yummy salads.
(I believe that 100 calories, added to a 30-calorie dark green salad, is extremely low for our active lifestyle. Therefore, based on your morning workout or upcoming workout, be creative and add a little more protein/carb to compliment your exercise routine. Ex. if you find yourself really hungry after a morning workout, first focus on your post workout recovery drink/snack + breakfast, then see if you want to add more peanuts or beans to your lunch-time salad).
1) Protein-packed: 2 tbsp edamame + 1 tbsp crunchy chinese noodles + 2 tbsp mandarin orange segments + 1 tbsp chopped peanuts
2) Californian - 3 tbsp cubed avocado + 1 slice center-cut bacon, crumbled + 1 tbsp shredded cheese
3) Southwestern - 2 tbsp rinsed and drained black beans + 2 tbsp sweet yellow corn + 2 tbsp crumbled queso fresco + 2 tbsp cubed avocado
4) Perfect pear up - 1/2 ounce goat cheese + 1 tbsp chopped toasted walnuts + 1/4 cup pear sliced
5) Greek - 1/4 cup sliced red bell pepper + 2 tbsp crumbled feta cheese + 1/3 cup chopped fresh cucumber + 4 sliced olives
6) Nuts, berries and blue - 1 tbsp crumbled blue cheese + 1 tbsp sweetened dried cranberries + 1 tbsp chopped walnuts
7) Classic caprese - 2 plum tomatoes + 2 tbsp chopped fresh basil + 1 ounce fresh mozzarella
Salads can certainly be non-filling and extremely low in calories. There tends to be a stigma with salads that if you eat one you are either a vegetarian or you are on a diet.... or both. An an endurance athlete, vegetarian, future RD and someone who values her health, my goal is to get people excited about salads as an easy way to bump up the number of servings of fruits/veggies consumed in one day.
I believe you should feel confident when eating your salad, especially around other people. However, it's important, as an active athlete/fitness enthusiast, that your salad is exciting and a source of fuel for upcoming workouts.
Many people struggle with preparing and enjoying salads because 1) the salad is not filling 2) the salad is not enjoyable.
Because volume can fake a feeling of fullness, it is important to create a balanced salad so that your salad contains just enough filling nutrients to keep you from overindulging in something sweet later in the day.
I found a great article in the March 2011 issue of cooking light and thought I'd share with you several 100-calorie salad boosters to get you inspired to making some beautiful and yummy salads.
(I believe that 100 calories, added to a 30-calorie dark green salad, is extremely low for our active lifestyle. Therefore, based on your morning workout or upcoming workout, be creative and add a little more protein/carb to compliment your exercise routine. Ex. if you find yourself really hungry after a morning workout, first focus on your post workout recovery drink/snack + breakfast, then see if you want to add more peanuts or beans to your lunch-time salad).
1) Protein-packed: 2 tbsp edamame + 1 tbsp crunchy chinese noodles + 2 tbsp mandarin orange segments + 1 tbsp chopped peanuts
2) Californian - 3 tbsp cubed avocado + 1 slice center-cut bacon, crumbled + 1 tbsp shredded cheese
3) Southwestern - 2 tbsp rinsed and drained black beans + 2 tbsp sweet yellow corn + 2 tbsp crumbled queso fresco + 2 tbsp cubed avocado
4) Perfect pear up - 1/2 ounce goat cheese + 1 tbsp chopped toasted walnuts + 1/4 cup pear sliced
5) Greek - 1/4 cup sliced red bell pepper + 2 tbsp crumbled feta cheese + 1/3 cup chopped fresh cucumber + 4 sliced olives
6) Nuts, berries and blue - 1 tbsp crumbled blue cheese + 1 tbsp sweetened dried cranberries + 1 tbsp chopped walnuts
7) Classic caprese - 2 plum tomatoes + 2 tbsp chopped fresh basil + 1 ounce fresh mozzarella
3/9/11
Happy DAY!
It's National Registered Dietitian Day!!!
With only 6 more weeks and 24 more days of interning (after this week) I will be eligible for the National Registered Dietitian Exam!! I'm sure you are noticing that I am super excited for this next stage in my life. This has been quite a journey, not to mention my long days that start at 4:30am (morning workout), proceed to 10 hours of interning and end with a yummy meal + studying...but that's ok, this is only one chapter in my life and I don't like moving on to other chapters without giving my all to previous chapters.
So here's to all the fabulous dietitian's out there (and future dietitians) for taking the necessary steps to earn those two meaningful letters that let the world know that you are qualified to provide nutrition-related advice.
From eatright.org
The American Dietetic Association proudly announces the fourth annual Registered Dietitian Day. As the nation's food and nutrition experts, registered dietitians are committed to improving the health of their patients and community. Registered Dietitian Day commemorates the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world.
* Registered Dietitians are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
* Registered Dietitians have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
* Registered Dietitians use their nutrition expertise to help individuals make unique, positive lifestyle changes.
* Registered Dietitians work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
* Registered Dietitians are advocates for advancing the nutritional status of Americans and people around the world.
American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You
1. You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
2. You are thinking of having or have had gastric bypass surgery.
Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
3. You have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
4. You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
5. You need guidance and confidence for breastfeeding your baby.
A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
6. Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
7. You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
8. You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
9. You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
10. You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
To locate a registered dietitian in your area, visit the American Dietetic Association at
www.eatright.org/.
With only 6 more weeks and 24 more days of interning (after this week) I will be eligible for the National Registered Dietitian Exam!! I'm sure you are noticing that I am super excited for this next stage in my life. This has been quite a journey, not to mention my long days that start at 4:30am (morning workout), proceed to 10 hours of interning and end with a yummy meal + studying...but that's ok, this is only one chapter in my life and I don't like moving on to other chapters without giving my all to previous chapters.
So here's to all the fabulous dietitian's out there (and future dietitians) for taking the necessary steps to earn those two meaningful letters that let the world know that you are qualified to provide nutrition-related advice.
From eatright.org
The American Dietetic Association proudly announces the fourth annual Registered Dietitian Day. As the nation's food and nutrition experts, registered dietitians are committed to improving the health of their patients and community. Registered Dietitian Day commemorates the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world.
* Registered Dietitians are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
* Registered Dietitians have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
* Registered Dietitians use their nutrition expertise to help individuals make unique, positive lifestyle changes.
* Registered Dietitians work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
* Registered Dietitians are advocates for advancing the nutritional status of Americans and people around the world.
American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You
1. You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
2. You are thinking of having or have had gastric bypass surgery.
Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.
3. You have digestive problems. A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
4. You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
5. You need guidance and confidence for breastfeeding your baby.
A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
6. Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.
7. You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
8. You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
9. You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.
10. You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
To locate a registered dietitian in your area, visit the American Dietetic Association at
www.eatright.org/.
3/8/11
Protein requirements underestimated
Don't you just love knowing what's new in research. I really enjoyed reading my latest issue of Vegetarian Nutrition and wanted to share some great research with you. Enjoy!
Evidence that protein requirements have been significantly underestimated
Elango, R., Humayun, M.A., Ball, R.O., Pencharz, P.B., Curr Opin Clin NUtr Metab Care. 2010; 13: 52-7
Researches associated with FAO/WHO reviewed recent evidence suggesting that protein requirements in adults have been underestimated. The current DRI recommendations for mean and population safe intakes of .66 and .8g/kg/d respectively of high quality protein in adults are based on a meta-analysis of nitrogen balance studies using single linear regression analysis. When the data were reanalyzed using two-phase linear regression analysis, mean and safe protein requirements were estimated to be .91 and .99 g/kg/d respectively. The two phase linear regression analysis is considered more appropriate for biological analysis of dose-response curves. In addition to this analysis, when an alternative method, the indicator amino acid oxidation technique, was used to determine protein requirements, the mean and population safe requirements in adult men were determined to be .93 and 1.2 g/kg/d which are 41 and 50% higher, respectively, than the current DRI. Consequently, the authors of this research suggested that there is an urgent need to reassess adult dietary protein intake recommendations.
Evidence that protein requirements have been significantly underestimated
Elango, R., Humayun, M.A., Ball, R.O., Pencharz, P.B., Curr Opin Clin NUtr Metab Care. 2010; 13: 52-7
Researches associated with FAO/WHO reviewed recent evidence suggesting that protein requirements in adults have been underestimated. The current DRI recommendations for mean and population safe intakes of .66 and .8g/kg/d respectively of high quality protein in adults are based on a meta-analysis of nitrogen balance studies using single linear regression analysis. When the data were reanalyzed using two-phase linear regression analysis, mean and safe protein requirements were estimated to be .91 and .99 g/kg/d respectively. The two phase linear regression analysis is considered more appropriate for biological analysis of dose-response curves. In addition to this analysis, when an alternative method, the indicator amino acid oxidation technique, was used to determine protein requirements, the mean and population safe requirements in adult men were determined to be .93 and 1.2 g/kg/d which are 41 and 50% higher, respectively, than the current DRI. Consequently, the authors of this research suggested that there is an urgent need to reassess adult dietary protein intake recommendations.
3/7/11
Life is a Race
I often think of my life as a race. How do you view your life?
Whenever you start something new, it is a bit scary and exciting, all at the same time. Everything seems to go really well at the beginning and in a weird way, you crave more of it. You find yourself giving more than you should and you want to hold back but you just can't. Eventually you find yourself a little tired from the extra effort but you are just so happy and excited and you forget about all those fears that you had from before you started.
Somewhere in the race you have a low point but it is easy to get over it. You certainly don't want to quit so early in the game so you find that inner strength and bounce right back.
Things start to get a little hard and you find yourself getting tired..both mentally and physically. You are nearing the end of the race and you just don't know if you have enough in you to finish. You would never quite but the words "can't" and "quit" keep popping in your head. With every movement forward your mind and body keep playing games with one another. One minute your body is strong and the mind is tired and the other minute your mind is strong but the body is weak. Despite the finish line being oh-so-close, you are really struggling and wish and wish that the finish line would move a tad bit closer.
This is the time when you have to dig deep. Really really deep. There will always be obstacles both in life and in a race. Finding your reason to get through those obstacles allows you to bounce back. Sometimes you bounce back faster than other times but eventually, with the right reason, you will bounce back.
Life is not about getting somewhere fast but reaching the finish line stronger than when you started. I always say "it's not about the fastest athlete but the one who slows down the least".
No matter if you are racing or are starting something new, realize that there will be ups and downs. Rather than looking at the past as a comparison, look at the past a tour guide. What you did before can help guide you in a positive place. Rather than wanting to do what you "use to" do in the past, ask yourself what you can do now in the present. Keep moving forward and eventually you will reach the finish line.
Speaking of racing....my amazingly strong hubby finished one of the hardest races here in the Florida Cycling series. The Webster-Roubaix race (think Paris-Roubaix race) is a 108 mile road race (Pro 1,2) on a nine mile circuit that has 2.5 miles of hard packed dirt each lap. It is a race for the mentally strong and fit as it doesn't leave room for error...or bad luck.
Karel even had a flat tire in the middle of the race and luckily the wheel truck was right behind Karel and quickly removed his tubular wheel and swapped it for his spare wheel. Karel pushed as hard as he could to catch the group and some how he managed to get back to the group, move his way up and sprint for 3rd place ....on the dirt.
Way to go Karel...so super proud of you!!!
Whenever you start something new, it is a bit scary and exciting, all at the same time. Everything seems to go really well at the beginning and in a weird way, you crave more of it. You find yourself giving more than you should and you want to hold back but you just can't. Eventually you find yourself a little tired from the extra effort but you are just so happy and excited and you forget about all those fears that you had from before you started.
Somewhere in the race you have a low point but it is easy to get over it. You certainly don't want to quit so early in the game so you find that inner strength and bounce right back.
Things start to get a little hard and you find yourself getting tired..both mentally and physically. You are nearing the end of the race and you just don't know if you have enough in you to finish. You would never quite but the words "can't" and "quit" keep popping in your head. With every movement forward your mind and body keep playing games with one another. One minute your body is strong and the mind is tired and the other minute your mind is strong but the body is weak. Despite the finish line being oh-so-close, you are really struggling and wish and wish that the finish line would move a tad bit closer.
This is the time when you have to dig deep. Really really deep. There will always be obstacles both in life and in a race. Finding your reason to get through those obstacles allows you to bounce back. Sometimes you bounce back faster than other times but eventually, with the right reason, you will bounce back.
Life is not about getting somewhere fast but reaching the finish line stronger than when you started. I always say "it's not about the fastest athlete but the one who slows down the least".
No matter if you are racing or are starting something new, realize that there will be ups and downs. Rather than looking at the past as a comparison, look at the past a tour guide. What you did before can help guide you in a positive place. Rather than wanting to do what you "use to" do in the past, ask yourself what you can do now in the present. Keep moving forward and eventually you will reach the finish line.
Speaking of racing....my amazingly strong hubby finished one of the hardest races here in the Florida Cycling series. The Webster-Roubaix race (think Paris-Roubaix race) is a 108 mile road race (Pro 1,2) on a nine mile circuit that has 2.5 miles of hard packed dirt each lap. It is a race for the mentally strong and fit as it doesn't leave room for error...or bad luck.
Karel even had a flat tire in the middle of the race and luckily the wheel truck was right behind Karel and quickly removed his tubular wheel and swapped it for his spare wheel. Karel pushed as hard as he could to catch the group and some how he managed to get back to the group, move his way up and sprint for 3rd place ....on the dirt.
Way to go Karel...so super proud of you!!!
3/5/11
70.5
That's how many hours I have left of interning for my clinical rotation. I anticipated 3 more weeks of interning for a total of 9 weeks for my acute care rotation but the hours are clicking on by!
Since I have been at St. Vincent's I have averaged around 9-9 1/2 hours a day. Over the past 2 weeks I have put in several 10 hour days. And believe it or not, the dietitians come in before me and leave after me. It's a lot of work to be a clinical nutrition and a lot work once you are one!
I can't believe how time is passing and the way things are going, it looks like I only have 2 weeks left of this rotation!!! WOW. I will finish my internship with 128 hours of staff relief and I am fairly certain that I won't be putting in less than 9 hours a day.
At first I was not doing very well with the 9-10 hour days of interning. I have been completely exhausted and overwhelmed with my non-stop life of interning. But this week was a step up in my learning curve. I went from seeing 3-4 patients a day to seeing 8 patients a day! I can't believe how much more confident I feel in the hospital. So, I guess this learning experience comes with a price but a price that I want to pay. If I was watching the clock and sticking to 8-hours a day of interning, I probably wouldn't be where I am right now, at this point in my internship.
My day includes giving nutrition education's (ex. heart failure, weight loss), doing length of stay screenings, doing nutrition assessments and doing nutrition follow-ups. I see tube feeding patients, patients in the Long Term Care vent unit, patients with heart failure, patients with HIV/AIDs, and well, you name it..I probably have seen it.
I never would have thought it would take this much work to be a Registered Dietitian. I think nutrition is a passion for many people but not many people take the necessary steps to receive the RD behind their name. Nutrition is a sticky topic because many people dish advice and love all-things related to nutrition, but only people with a "RD" behind their name are legally allowed to give advice and treat individuals. Just like myself in the past few years, there are many people that bend the rules and write books, create websites/blogs and even create companies dedicated to nutrition and helping others reach weight-related goals. I didn't know what I was getting myself into when I wanted to be a dietitian but this has been a life-changing experience. This 3-year journey has been tough and as I near the end of this amazing learning experience, I can't wait to share all this knowledge with the world and put my soon-to-be "RD" credential to good use. There are a lot of personalities out there that pretend to be RD's but call themselves "nutritionists" and I am so proud that I will one day (very soon) be part of an amazing group of licensed Registered Dietitian's.
You better believe I have worked HARD for those two letters!!
Thanks for reading and for supporting me.
Since I have been at St. Vincent's I have averaged around 9-9 1/2 hours a day. Over the past 2 weeks I have put in several 10 hour days. And believe it or not, the dietitians come in before me and leave after me. It's a lot of work to be a clinical nutrition and a lot work once you are one!
I can't believe how time is passing and the way things are going, it looks like I only have 2 weeks left of this rotation!!! WOW. I will finish my internship with 128 hours of staff relief and I am fairly certain that I won't be putting in less than 9 hours a day.
At first I was not doing very well with the 9-10 hour days of interning. I have been completely exhausted and overwhelmed with my non-stop life of interning. But this week was a step up in my learning curve. I went from seeing 3-4 patients a day to seeing 8 patients a day! I can't believe how much more confident I feel in the hospital. So, I guess this learning experience comes with a price but a price that I want to pay. If I was watching the clock and sticking to 8-hours a day of interning, I probably wouldn't be where I am right now, at this point in my internship.
My day includes giving nutrition education's (ex. heart failure, weight loss), doing length of stay screenings, doing nutrition assessments and doing nutrition follow-ups. I see tube feeding patients, patients in the Long Term Care vent unit, patients with heart failure, patients with HIV/AIDs, and well, you name it..I probably have seen it.
I never would have thought it would take this much work to be a Registered Dietitian. I think nutrition is a passion for many people but not many people take the necessary steps to receive the RD behind their name. Nutrition is a sticky topic because many people dish advice and love all-things related to nutrition, but only people with a "RD" behind their name are legally allowed to give advice and treat individuals. Just like myself in the past few years, there are many people that bend the rules and write books, create websites/blogs and even create companies dedicated to nutrition and helping others reach weight-related goals. I didn't know what I was getting myself into when I wanted to be a dietitian but this has been a life-changing experience. This 3-year journey has been tough and as I near the end of this amazing learning experience, I can't wait to share all this knowledge with the world and put my soon-to-be "RD" credential to good use. There are a lot of personalities out there that pretend to be RD's but call themselves "nutritionists" and I am so proud that I will one day (very soon) be part of an amazing group of licensed Registered Dietitian's.
You better believe I have worked HARD for those two letters!!
Thanks for reading and for supporting me.
3/4/11
Vegetarian Blogging
On Tues evening, after a long 10-hour day of interning at the hospital, I was super excited to receive the latest Vegetarian Nutrition Update Volume XIX, Number 3, 2011 in the mail. I quickly turned to pg 12 only to see my article on Vegetarian Blogging. I wrote this article back in the fall and have waited very patiently to see it in the magazine. Similar to writing for LAVA magazine last summer, there is a long waiting period after you submit an article and then see it in print. Well, the wait is over and I am really happy to see my first-ever article in a magazine associated with the American Dietetic Association.
Vegetarian Nutrition is a dietetic practice group of the ADA.
Here are some great links:
http://vndpg.org/
http://www.vrg.org/
http://vegetariannutrition.net/
I hope you enjoy my latest article!
Vegetarian Blogging
Marni Sumbal, MS
Web-log: A personal diary, an unfiltered chronicle of life, a photo album, a research tool or a publication of interesting facts. Although the definition may vary, a blog is nothing more than an online journal, arranged chronologically, intended for a specific audience.
To the aspiring writer, blogging is an online avenue of creative freedom, by which thoughts and voices are shared with the world. Blogging is a way to express ideas, share experiences with friends and family or enlighten others with knowledge and practical experiences.
Certainly, blogging is not for everyone. Blogging takes time, creativity and organization and requires a healthy, thick-skinned, ego. Success in the blog world isn’t about quality writing but rather connecting to the outside world. Whether you are a potential blogger or experienced blogger, the most important component of blogging is that you stick with it and follow your passion.
Now more than ever, vegetarianism is gaining a great deal of popularity due to a large amount of scientific evidence demonstrating that a plant-based diet is advantageous both for individuals and the planet. Done correctly, the vegetarian lifestyle is a very healthy way of eating and living. However, living a vegetarian lifestyle isn’t for everyone. But, as a health-minded individual, you are likely living a lifestyle that many aspire to achieve.
As an advocate of healthy and active living, you are probably extremely dedicated and passionate about your life. Have you ever considered using your knowledge of plan-based eating to reach out to others?
Blogging is a great way to share your experiences, opinions and ideas for a health-promoting, energetic vegetarian life.
Here are a few tips for creating a great vegetarian blog.
1. Create a focus – Keep your posts related to your overall theme. Whether you are writing about vegetarian recipes, being a semi-vegetarianism, your experience as a vegetarian athlete or your knowledge of vegan pregnancy, your readers are going to gravitate to your blog because of your passion and clear concept.
2. Send out a thought-provoking message – Although many people will relate to your blog, keep in mind that not everyone will agree with your thoughts and ideas. Learn how to communicate an idea without being insensitive to others and to help others consider a different view point.
3. Blog regularly – Once a blog reader connects with your blog, they will look forward to new posts on a daily basis. Because blogging takes time and commitment, try to blog at least once every other day (around the same time) in order to keep readers coming back to your blog. Not every blog needs to be the same length.
4. Keep it mid-length, concise, simple and accurate – Try to entertain readers. Avoid overwhelming the reader with everything you know but at the same time, keep your writing professional. If you blogs become too wordy or contain grammatical mistakes, people will not take you seriously and will stop reading your blog.
5. Involve the reader- Ask questions to your readers and encourage reader comments. It’s very easy to feel inspired by others and with the help of your blog readers, you may find yourself blogging more often and consistently.
6. Demonstrate your credentials – Do not mislead the reader. It’s important that a blog reader trusts that you know what you are talking about and have the necessary qualifications to back up your statements. You worked very hard for your credentials so inform others that you are a professional in your field.
7. Provide links, sources and research –Even if you are a passionate vegetarian, experiences can only take you so far in the blogging world. Educate your readers and be sure to cite sources. Although you aren’t getting paid to write an article on your blog, take your writing seriously. Next time you receive a journal or read an online research study or article, blog about it. Typically, as an educated professional, you will hear or read ground breaking news and research before the majority of the population. There’s nothing more exciting to your blog followers than providing “hot off the press” info with your readers. Although anybody can blog about the many sources of quality protein in a vegetarian diet, providing the reader with links, research and sources will validate your statements and demonstrate your knowledge.
8. Tell others who you are – Although we all love a good mystery, set aside a blog or two (which people can easily refer to either as a bio on the side of your blog or a separate blog page) telling others about yourself. You do not need to provide too much personal detail, but be sure to tell how your philosophy relates to your background story.
9. Stay positive – You want to inspire, not offend. As you blog about your experiences of eating vegetarian while on the road or being a vegen for a week, you certainly do not want your frustrations to bring down others and discourage your readers of maintaining, considering or trying some type of vegetarian diet.
10. Take pictures – Blog readers love pictures, primarily of food. If you are encouraging others to get more active in the kitchen, blogging about animal rights or blogging about certain vegetarian products, give the reader a visual, not just a detailed paragraph about your vegetarian meatloaf or the beautiful selection of veggies at your local farmer’s market.
Popular FREE blog sites:
Blogger.com
Wordpress.com
Thoughts.com
MyBlogSite.com
Weebly.com
Marni Sumbal holds a Master of Science in Exercise Physiology, is a USAT Level-1 triathlon coach, is a Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSM) and holds a certificate of training in adult weight management from the Commission on Dietetic Registration (CDR. She is currently participating in a distance dietetic internship in Jacksonville, FL and is a 4x Ironman Triathlon finisher.
Vegetarian Nutrition is a dietetic practice group of the ADA.
Here are some great links:
http://vndpg.org/
http://www.vrg.org/
http://vegetariannutrition.net/
I hope you enjoy my latest article!
Vegetarian Blogging
Marni Sumbal, MS
Web-log: A personal diary, an unfiltered chronicle of life, a photo album, a research tool or a publication of interesting facts. Although the definition may vary, a blog is nothing more than an online journal, arranged chronologically, intended for a specific audience.
To the aspiring writer, blogging is an online avenue of creative freedom, by which thoughts and voices are shared with the world. Blogging is a way to express ideas, share experiences with friends and family or enlighten others with knowledge and practical experiences.
Certainly, blogging is not for everyone. Blogging takes time, creativity and organization and requires a healthy, thick-skinned, ego. Success in the blog world isn’t about quality writing but rather connecting to the outside world. Whether you are a potential blogger or experienced blogger, the most important component of blogging is that you stick with it and follow your passion.
Now more than ever, vegetarianism is gaining a great deal of popularity due to a large amount of scientific evidence demonstrating that a plant-based diet is advantageous both for individuals and the planet. Done correctly, the vegetarian lifestyle is a very healthy way of eating and living. However, living a vegetarian lifestyle isn’t for everyone. But, as a health-minded individual, you are likely living a lifestyle that many aspire to achieve.
As an advocate of healthy and active living, you are probably extremely dedicated and passionate about your life. Have you ever considered using your knowledge of plan-based eating to reach out to others?
Blogging is a great way to share your experiences, opinions and ideas for a health-promoting, energetic vegetarian life.
Here are a few tips for creating a great vegetarian blog.
1. Create a focus – Keep your posts related to your overall theme. Whether you are writing about vegetarian recipes, being a semi-vegetarianism, your experience as a vegetarian athlete or your knowledge of vegan pregnancy, your readers are going to gravitate to your blog because of your passion and clear concept.
2. Send out a thought-provoking message – Although many people will relate to your blog, keep in mind that not everyone will agree with your thoughts and ideas. Learn how to communicate an idea without being insensitive to others and to help others consider a different view point.
3. Blog regularly – Once a blog reader connects with your blog, they will look forward to new posts on a daily basis. Because blogging takes time and commitment, try to blog at least once every other day (around the same time) in order to keep readers coming back to your blog. Not every blog needs to be the same length.
4. Keep it mid-length, concise, simple and accurate – Try to entertain readers. Avoid overwhelming the reader with everything you know but at the same time, keep your writing professional. If you blogs become too wordy or contain grammatical mistakes, people will not take you seriously and will stop reading your blog.
5. Involve the reader- Ask questions to your readers and encourage reader comments. It’s very easy to feel inspired by others and with the help of your blog readers, you may find yourself blogging more often and consistently.
6. Demonstrate your credentials – Do not mislead the reader. It’s important that a blog reader trusts that you know what you are talking about and have the necessary qualifications to back up your statements. You worked very hard for your credentials so inform others that you are a professional in your field.
7. Provide links, sources and research –Even if you are a passionate vegetarian, experiences can only take you so far in the blogging world. Educate your readers and be sure to cite sources. Although you aren’t getting paid to write an article on your blog, take your writing seriously. Next time you receive a journal or read an online research study or article, blog about it. Typically, as an educated professional, you will hear or read ground breaking news and research before the majority of the population. There’s nothing more exciting to your blog followers than providing “hot off the press” info with your readers. Although anybody can blog about the many sources of quality protein in a vegetarian diet, providing the reader with links, research and sources will validate your statements and demonstrate your knowledge.
8. Tell others who you are – Although we all love a good mystery, set aside a blog or two (which people can easily refer to either as a bio on the side of your blog or a separate blog page) telling others about yourself. You do not need to provide too much personal detail, but be sure to tell how your philosophy relates to your background story.
9. Stay positive – You want to inspire, not offend. As you blog about your experiences of eating vegetarian while on the road or being a vegen for a week, you certainly do not want your frustrations to bring down others and discourage your readers of maintaining, considering or trying some type of vegetarian diet.
10. Take pictures – Blog readers love pictures, primarily of food. If you are encouraging others to get more active in the kitchen, blogging about animal rights or blogging about certain vegetarian products, give the reader a visual, not just a detailed paragraph about your vegetarian meatloaf or the beautiful selection of veggies at your local farmer’s market.
Popular FREE blog sites:
Blogger.com
Wordpress.com
Thoughts.com
MyBlogSite.com
Weebly.com
Marni Sumbal holds a Master of Science in Exercise Physiology, is a USAT Level-1 triathlon coach, is a Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSM) and holds a certificate of training in adult weight management from the Commission on Dietetic Registration (CDR. She is currently participating in a distance dietetic internship in Jacksonville, FL and is a 4x Ironman Triathlon finisher.
3/2/11
Wholesome Food Tips
I hope you enjoy my latest article from the FREE Iron Girl Newsletter. I love to practice what I preach so this article came straight from my heart. Enjoy!
WHOLESOME FOOD TIPS
Marni Sumbal, MS
When was the last time you peeled away the plastic from your "natural and healthy" meal, only to read a paragraph full of ingredients as as you waited for your meal to prepare itself in the microwave? Can one truly enjoy eating food with a plastic fork from a plastic container, especially at a time when the body is asking for nutrient-rich fuels?
One of the many advantages of homemade cooking is that you know exactly what you are putting into your body and where the food is coming from. There is something to be said about having a refrigerator filled with wholesome products. Isn't it beautiful that you don't have to read an ingredient label on a bag of apples, oranges or grapes?
The best way to make healthy choices is to be mindful of the habits that you are creating. With a goal of living a quality-filled, active and healthy life, it is important that you feel confident in your dietary changes, thus leading you to consistency.
Starting today, appreciate the foods that you put in your body and be mindful of what, how much and why you are eating.
TIPS for wholesome food habits:
* Take pride in preparing meals and give yourself the proper amount of time to do so.
* Be creative with your meals and snacks
* Purchase useful and fun Tupperware and dishes
* Aim for less than 5 ingredients for at least 75-80% of the foods in your home
* Take time to eat your meal, with little to no distractions (ex. computer, TV, phone)
* Enjoy occasional desserts and sweet-treats, without feelings of guilt
* Spread your calories throughout the day
* Look forward to one item at every meal
* Focus on variety throughout the day
* Bulk up your meals with plant-based foods
* Try to consume at least 3 servings of fruits and veggies before dinner
* Plan for snacks between meals, as well as pre-meal snacks, while preparing your meals
* Plan pre-and-post training snacks
* Drink plenty of water
* Get a restful night of sleep
* Eat for fuel, not for a number on a scale
Marni holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach and is currently pursuing a registered dietician degree. She is a 4x Ironman finisher and has qualified for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com.
Any questions, Email trimarnicoaching@gmail.com
WHOLESOME FOOD TIPS
Marni Sumbal, MS
When was the last time you peeled away the plastic from your "natural and healthy" meal, only to read a paragraph full of ingredients as as you waited for your meal to prepare itself in the microwave? Can one truly enjoy eating food with a plastic fork from a plastic container, especially at a time when the body is asking for nutrient-rich fuels?
One of the many advantages of homemade cooking is that you know exactly what you are putting into your body and where the food is coming from. There is something to be said about having a refrigerator filled with wholesome products. Isn't it beautiful that you don't have to read an ingredient label on a bag of apples, oranges or grapes?
The best way to make healthy choices is to be mindful of the habits that you are creating. With a goal of living a quality-filled, active and healthy life, it is important that you feel confident in your dietary changes, thus leading you to consistency.
Starting today, appreciate the foods that you put in your body and be mindful of what, how much and why you are eating.
TIPS for wholesome food habits:
* Take pride in preparing meals and give yourself the proper amount of time to do so.
* Be creative with your meals and snacks
* Purchase useful and fun Tupperware and dishes
* Aim for less than 5 ingredients for at least 75-80% of the foods in your home
* Take time to eat your meal, with little to no distractions (ex. computer, TV, phone)
* Enjoy occasional desserts and sweet-treats, without feelings of guilt
* Spread your calories throughout the day
* Look forward to one item at every meal
* Focus on variety throughout the day
* Bulk up your meals with plant-based foods
* Try to consume at least 3 servings of fruits and veggies before dinner
* Plan for snacks between meals, as well as pre-meal snacks, while preparing your meals
* Plan pre-and-post training snacks
* Drink plenty of water
* Get a restful night of sleep
* Eat for fuel, not for a number on a scale
Marni holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach and is currently pursuing a registered dietician degree. She is a 4x Ironman finisher and has qualified for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com.
Any questions, Email trimarnicoaching@gmail.com
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