Posts Tagged ‘Health’
Weekend Warriors Prevent Injury with Preparation
Ever heard the term “Weekend Warriors?” These fun-loving, sports-minded folks work hard then occasionally decide to have some fun by participating in an activity that’s new (or old and dear). The problem is, their body isn’t conditioned through diet and exercise for what’s about to happen, and the result is often an injury … sometimes a bad injury.
Common catalysts for weekend warrior syndrome are spring thaw, reunions, holidays, turning 40, turning 50, New Year’s resolutions and your teen’s friends playing ball in the lot next door. There are abundant opportunities to “jump right in” and although your heart’s in the right place, you could pay a big price later.
I’ve fallen victim to this scenario myself. I work out on a regular basis and eat well, but recently I played a charity softball game, a sport that I used to play in my younger years … and I could not get out of bed on Monday. I also could not use my Blackberry because my hands hurt so bad.
Had I at least been doing some type of similar activity before that game, or stretching the body parts I knew I’d be using, I might have had a fighting chance. Changing from a flat gym floor to uneven earth or rolling trails or sloped beaches can also cause issues. Imagine what the 50th-birthday-but-20-mile-bike-ride might do to an office worker.
If we’re not used to using certain muscles, we make ourselves prime candidates for debilitating or highly irritating injuries. I was thinking about the various ways to keep the body prepared for the occasional odd activity, and came across a great quote on the Internet: “Men over 40 should be fit for their sport rather than using their sport to get fit,” it said. This surely applies to everyone contemplating a sudden, big burst of athleticism.
The easiest way to avoid injury is the one requiring the most discipline: don’t do too much of anything that’s new. Start out in moderation, play part of the game, do 5 miles instead of 20. You could save yourself a stress fracture or a couple of very uncomfortable weeks.
Flexibility and stretching are key, too, so if you know you have a new sport ahead, start working that part of the body, stretching daily, and always stretch after a workout to gain flexibility. A balanced diet and proper weight is always a good idea. Hauling an extra 30 pounds around a make-believe football field is tough.
Here’s another tip: A lack of magnesium can lead to muscle weakness and cramps. Magnesium is lost via sweat, so regular exercisers and even saunagoers need to take in enough magnesium rich foods or supplement magnesium. But after a spontaneous workout, you’d do well to have some on hand.
Weekend warriors can benefit from maintaining a healthy mineral balance. Think of magnesium as your “muscle mineral.” The FDA recommends 310-420 mg daily for most adults.
Here are a few magnesium-rich foods if, like me, you prefer a healthy diet to taking lots of supplements: 3 ounces of halibut, 90 gm; 1 ounce dry roasted almonds, 80 gm; 1 ounce dry roasted cashews, 75 gm; 1/2 cup cooked soybeans, 75 gm; 1/2 cup frozen spinach, 75 gm; 1 ounce mixed dry roasted nuts, 65 gm; 2 biscuits of Shredded Wheat cereal 55 gm; 1 cup instant fortified oatmeal, 55 gm.
I also like to keep resistance bands all around me: tied to doors, in my travel bag, in front of the TV, wrapped around the legs and arms of my chairs. A good 10-minute workout with bands can be great if done right.
So if your college roomie has challenged you to a tennis rematch from days gone by … start working the “pushing” muscles on your chest wall, and get your shoulder primed for action. Do some sideways motion drills, and start taking magnesium. If it’s been a while, you’re going to need it!
Extra Protein Benefits Most; Liquid Collagen my Choice
In my last column, I explained that whey protein is often a problem for lactose-intolerant people who are using a protein supplement. It’s easy to assume that a protein supplement is beneficial for only extreme athletes such as bodybuilders, but that couldn’t be farther from the truth.
Protein has many uses and supplementation is beneficial for a wide variety of users. They include the elderly; those with joint or degenerative diseases, or orthopedic conditions; the overweight; people who do heavy manual labor in their work, sport or hobby; those going through growth phases; people in physical rehab; men and women doing intensive training for a sport or competition; adults who work out on a regular basis; teen athletes who are trying to build muscle and strength; people taking symptomatic treatment for pain relief or inflammation; and anyone with pain resulting from excessive joint stress. Hardly anyone you know doesn’t fit onto that list somewhere.
The trick is getting that extra protein without absorbing a lot of extra calories, fillers or dairy products (as in the case of whey protein powder).
Collagen is a great way to get added protein. Did you know that collagen is the second-largest component of the human body after water? It’s a protein, and one found in muscles, joints, ligaments, tendons, bones and more.
Historically, physicians have used collagen to treat skin trauma, such as burns and wounds. But collagen also affects the hair, nails and overall healthy appearance of skin, which is why you see it advertised in high-end skin care products.
As we age, our bodies stop producing collagen protein, and sadly, it’s collagen that gives our skin elasticity. So the appearance of dry, wrinkled skin is really the lack of collagen. Supplementing your diet with a natural source of collagen protein doesn’t just make you more youthful looking, however. Collagen builds lean healthy muscle – the muscle of youth – as well as healthy joints and bones. Can you think of a better supplement to give the special elders in your life?
Collagen protein also helps aid in the repair of muscle tissue. Because a good workout or physical exercise is actually breaking down the body’s muscles, collagen protein assists in the rebuilding process. Collagen makes it possible to heal faster, simultaneously building leaner muscle, following a workout. Some will even find they sleep more soundly when taking collagen protein. Sounds better all the time, doesn’t it?
You may wonder why a person can’t just eat more protein and gain the same benefits. It’s about bioavailability. Protein in food form has calories, of course, and a healthy daily diet only contains so many. The bioavailability of the protein also comes into question. By the time your body works to chew and digest the food, you’re not getting nearly as much protein as the amount you started with on your plate.
A powder form can provide extra protein without as much work for the body, but comes with the added calories of what it’s poured into. A liquid protein is your best bet. Find one that’s small in calories, and better yet, hydrolyzed – or “predigested” – which simply means that you ingest it in its smallest form, with no extra work for the body to break it down.
I encourage you to join me – and my husband and my teenage son – and add a low-cal collagen protein supplement to your diet. You could be amazed at the changes you experience. See the developing abs on the teen in the photo? That’s my son Cody, who drinks a liquid collagen protein supplement and works out regularly.
- Elaine Hastings is a registered dietitian, sports nutrition authority, and and owner of Associates in Nutrition Therapy in Fort Myers, Florida. She can be contacted at Elaine@eatrightRD.com or by visiting Associatesin Nutrition.com.
Collagen Great Protein Substitute for Dairy-based Whey
If you’re going to mess around with whey, there are some things you need to consider. And recent news makes the topic even more important for those adding supplements to their shakes.
Remember Little Miss Muffet? Nobody ever told us, but she was lactose tolerant. How do we know? Because she was happily eating her “curds and whey.” Those of us not raised in Wisconsin are less likely to be familiar with these two words but they’re both dairy products.
Curds are made by curdling milk with an acidic substance like vinegar or lemon juice. The liquid portion which is drained off is whey. Whey is also a liquid by-product of cheese production. After childhood poems, the most popular exposure to whey is in “Whey protein,” commonly added to shakes by athletes, exercisers, body builders and people trying to gain muscle. It might surprise you to learn that whey is often hiding in our food products, even “non-dairy” items which are processed and prepared.
This is part of what makes trying a dairy-free lifestyle so difficult. To help sort through the nutrition labels, use this comprehensive list of the most common dairy ingredients present in foods. Whey is present in a variety of processed and prepared food products. Whey protein is composed of lactalbumin and lactalglobulin, and is found in both food products and health supplements. Other common forms of whey present in food products are sweet whey, whey powder, whey protein, whey protein concentrate, and whey protein hydrolysate.)
Here’s some great news for active adults. Even if they’re lactose intolerant, athletes, exercisers, body builders and people who want to gain lean muscle can still consume protein by using collagen instead of whey. It can be taken before and after activity: to pre-load before a workout, or to help with recovery after exercise.
Check the label and be sure the collagen protein you are choosing contains NO added whey. Some “newer” collagen proteins, such as AminoRip, contain NO lactose, NO dairy, NO carbs, NO fats, NO sugar, NO high fructose corn syrup (HFCS), NO sorbitol, NO gluten, NO soy, and NO whey.
Here’s another reason to pay attention to your choice of protein supplement. Consumer reports testing found that due to contamination, some “protein shakes” exceeded United States Pharmacopeia (USP) standards for exposure to heavy metals when three or more servings were consumed a day. Failing the heavy metal test were some of our most popular protein shakes, including EAS’s Myoplex and Cytosport’s Muscle Milk.
It’s easy to forget that whey protein is a dairy product, and important to remember that collagen is an alternative protein. If a person is, in fact, lactose intolerant, then ingesting whey protein can cause him or her to experience great discomfort with symptoms like abdominal discomfort, belly cramps, diarrhea, nausea, itch or watery eyes, and even possible asthma attacks. The more you consume, the more severe the symptoms would be.
Whey protein doesn’t cause the problem, but because you’re taking large amounts in a shake, symptoms can manifest themselves for the first time in people who generally are capable of handling small amounts of lactose. Lactose intolerance is different than a milk allergy, but people often confuse the two because the symptoms can be identical (bloating, stomach pain). These two conditions are not related, however. It’s the immune system which is reacting to a milk allergy.
Lactose intolerance, on the other hand, is all about the digestive system. Lactose intolerant folk don’t produce enough of the enzyme lactase, which is needed to break down the sugar in milk. Amazingly, it’s estimated that 75% of all people decrease in production of lactase during adulthood. The intolerance really ramps in during childhood, though, particularly for Mexican Americans who jump from 18% at age two to a whopping 47% by age 10. That’s a lot of potential tummy aches.
Non-dairy products may also contain lactose. If you know – or even suspect – that you’re lactose intolerant, then spend some time reading product labels. Any of the following ingredients mean the product has lactose: dry milk solids, nonfat dry milk powder, milk by-products, curds, and whey. It’s also good to know that dairy products which are “fat reduced” or fat free” generally present higher lactose, as do low fat foods, which often incorporate dairy solids.
I think I’ve milked this topic for all it’s worth and now I have a stomach ache. See you again next week.
Smoothies Great in Many Ways
Smoothies are a great snack or meal replacement (and a mobile one at that). They’re especially healthy as a meal replacement if you follow my recommended pattern of eating five to six small meals per day.
Smoothies can also be effective for weight gain or weight loss and are super for helping you stay healthy. It’s all about what goes in the blender, and the beauty of smoothies is that you can customize them not only to your taste, but also to your dietary needs.
If, for example, you need a pick-me-up to aid in recovery after an athletic event or exercise, use orange juice, apple juice, skim milk, ice, soymilk, pineapple juice, Gatorade, water or low-fat chocolate milk as the liquid base. I typically recommend liquid recovery over solid because it’s absorbed faster, is quick to intake and easier to talk someone into doing if they’re hesitant to eat after a workout.
There’s also the rehydration factor.
I recommend smoothies and liquid supplements for the same reasons: they’re easier to consume, and have a faster availability of nutrients due to shorter transit time from ingestion to utilization. The science of nutrition says, quite simply, that liquids simply have a faster absorption rate.
If you’re trying to add protein to your diet, blend natural peanut butter, skim milk or almonds into your smoothie. Green tea smoothies can aid in weight loss as well as give you a healthy dose of antioxidants. I recommend Stevia, Agave and Splenda when you want to add sweetener.
At our house, we use frozen strawberries, banana, cranberry grape juice, AminoRip protein supplement and ice. If we want to make more of a shake, we add skim milk, or just replace the cran-grape with skim milk. When making smoothies for my 14-year-old son, however, I would use all of the above and replace skim milk with whole milk.
After-school snacks that include protein are another way to power-pack your kids with nutrient-dense foods. Almond milk, kale, cacao nibs and vanilla rice protein make a really good smoothie.
Keep your fridge stocked with smoothie ingredients and you’ll be far more likely to whip up a healthy treat for yourself, your friends or family. Buy fresh fruit in season and freeze it.
Yogurt smoothies made with frozen bananas or strawberries are terrific. Some of the tastiest fruits for smoothies include blueberries, raspberries, blackberries, strawberries, banana, apples, pineapple and peaches.
Get creative in how you mix them, and make yourself happy. Experimentation can lead to some wonderful surprises for your palate. It’s that easy.
Frozen fruit smoothies are a quick, nutritious breakfast food, hydrating you early and giving your body the full range of nature’s bioavailable vitamins, nutrients and antioxidants. They’re also full of natural fiber and help boost the immune system. You sure can’t say that about a donut.
I love my Magic Bullet blender and the manufacturer has a ton of great smoothie recipes on its “Buy the Bullet” company website. Share your favorite recipe with me via the comments column at The News-Press.com, or on my Facebook page, and I will post the recipe, along with my thoughts, and/or recommended changes.
Don’t be tempted to skip a meal, especially if you’re trying to lose weight. Substitute a smoothie instead. And if the thought of cleaning a blender is making your resistant to this oh-so-healthy option, I have fallen prey to that myself. Just head straight for Smoothie King. You might see me there!
(Originally in print in The News-Press, a Gannett daily paper serving southwest Florida, under the column Nutrition Notes. To see in its original form, until archive is deleted: http://www.news-press.com/apps/pbcs.dll/article?AID=20105110308 )
Elaine Hastings is a registered dietitian and owner of Associates in Nutrition Therapy in Fort Myers. Hastings can be contacted at Elaine@associatesinnutrition.com or by visiting AssociatesinNutrition.com. Follow her on Twitter @elainehastings
For more on the Get Fit Lee challenge, visit www.GetFitLee.com. Take the Challenge, Change your Life!
©2009 Associates in Nutrition Therapy. All Rights Reserved.
Fuel your body right for Exercise
Whether you are establishing a new exercise routine, increasing your fitness or looking for ways to maximize your existing plan, your body requires proper nutrition and hydration before, during and after you exercise.
Nutritional guidelines specific to sports, cardiovascular and wellness nutrition are designed to help you understand how much, how often and what kind of nutrients your body needs to improve performance and recovery.
For example, before exercise, it is important to consume a carbohydrate-rich snack or meal, along with small amounts of protein to help build and repair muscle tissue and reduce post-exercise muscle soreness. Low-fat and low-fiber foods are best to ensure optimal digestion.
Three to four hours before exercise, you should eat and drink a small meal or snack. Ideas may include:
- Peanut butter and honey on toast with an instant breakfast drink;
- Fruit and yogurt cereal with low-fat granola;
- Oatmeal with brown sugar and almonds, skim milk and a banana; or
- Turkey and cheese sandwich with fruit and a sports drink.
In addition, approximately 30 to 60 minutes before exercise, you should eat a light snack such as a piece of fruit or a small jam sandwich. Also, drink plenty of water or a sports drink.
Nutrition and hydration during exercise also is important, particularly during prolonged exercise such as a marathon or long bike ride. This requires the proper mix and timing of fluids, carbohydrates and electrolytes. Too much can result in cramping or other intestinal problems. Too little hydration can cause dehydration, fatigue and impaired performance.
Easily digestible foods such as a banana, low-fat granola or nutrition bars are recommended during endurance training and events. In addition, you should always drink plenty of water or sports drinks that contain carbohydrates and electrolytes to help speed fuel to muscles.
For short duration exercise, less than 60 minutes, water is a good choice to drink before, during and after exercise.
Following exercise, eating for recovery is important to restore fluid and electrolytes lost in sweat, replace muscle fuel utilized during activity and to provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue.
If you have two training sessions per day or your next training session is within eight hours, nutrition recovery is crucial. Ideas for recovery snacks and meals include the following:
- Fruit and yogurt smoothie;
- Sports drink and nutrition bar;
- Graham crackers with peanut butter, low-fat chocolate milk and banana;
- Whole wheat pita sandwich with turkey and veggies; or
- Rice bowl with beans, cheese, salsa, avocado and whole grain tortilla.
A nutritional plan tailored to help you achieve your personal exercise goals will help you maximize performance and results. Experiment with foods and hydration to create a custom plan that what works best for you. A registered dietitian can assist you in designing a program based on the amount and intensity of your exercise schedule and your desired results.
Whether you participate in sports activities, aerobics, weightlifting or a competitive fitness program, following proper nutritional guidelines is critical to helping you achieve your goals.
Staying Hydrated is Essential to Health
You can improve performance by delaying dehydration
Hydration is often left out of nutrition, but it shouldn’t be. Staying hydrated is important not only to improving performance in sports and other activities, but it plays a vital role in helping maintain a balanced diet and healthy lifestyle.
Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. Water is also proven to aid in weight loss. It helps you feel full so you eat less, quenches thirst without adding calories and allows your body to function at its top capability.
Keeping hydrated helps muscles look more toned, a look that many people desire. Being hydrated also helps your skin look and stay healthy.
Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system.
In 2004, the Food and Nutrition Board released new dietary reference intakes for water. It is recommended that women consume 2.7 liters daily and men consume 3.7 liters through various beverages, 80 percent, or in food, 20 percent.
Active individuals need even more, particularly if they’re exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. During exercise, our body produces more heat, causing sweat to cool us down. When we sweat out our water supply, we must consume more water to keep our core temperature down.
In one hour of exercise, the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.
For people who regularly exercise, maintaining a constant supply of water in the body is essential to performance.
Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.
In a dehydrated state, the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water, the body lacks energy and muscles may develop cramps. To prevent dehydration, you must drink before, during and after a workout.
During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during high intensity exercise exceeding more than 60 minutes. Keeping hydrated can improve performance by delaying dehydration and maintaining balanced blood-sugar levels during exercise. It also lowers the risk of catching a cold by boosting your immune system.
Drink 17-20 ounces of water two to three hours before the start of exercise. Drink 8 ounces of fluid every 20 to 30 minutes prior to exercise or during warm-up. Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise. Drink an additional 8 ounces of fluid within 30 minutes after exercising. Drink 16-24 ounces of fluid for every pound of body weight lost after exercise.
Water is your best option. Tea (non-caffeinated and unsweetened) and 100 percent juice, not cocktail drinks, are good alternatives if you just need something else. Sports drinks are also good for your body during and after exercise.
Coffee and alcohol don’t need to be nixed completely, but should be consumed in very small amounts. Two cups of coffee a day isn’t going to help your body and scientific evidence suggests alcohol consumption can interfere with muscle recovery after exercise and negatively affect a variety of performance variables.
As far as options that you should stay away from, soda is at the top of the list. While drinking one soda probably won’t hurt you, it provides little hydration. In fact, frequent consumption of soda can be more harmful to your body than any of the other drinks listed above, with the exception of alcohol.
In the end, staying hydrated by drinking water throughout the day and especially during exercise is highly recommended to support good nutrition and healthy living.
Elaine Hastings is a registered dietitian and owner of Associates in Nutrition Therapy in Fort Myers. Contact her at Elaine@eatrightRD.com or visit her at AssociatesinNutrition.com.