Posts Tagged ‘nutritionist’
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
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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.
Article makes American Dietetic Association newswire…Nutrition: RD credentials signify specialized training
My latest News-Press article made the ADA’s news service! Be sure to read the article below on the significance of RD credentials. You can also link to the ADA’s Web site at www.eatright.org. They have the very latest news on food and nutrition. With so much information on the Web, it’s important to find credible sources. The ADA is a valuable resource for both health care professionals and consumers.
There is so much emphasis on the importance of food and nutrition that it is understandable why consumers may be confused. Who are you getting your nutrition advice from? Your gym? Magazines? A weight-loss program? The Web?
All of these sources can offer valuable information; however, you need to know that some of the advice you will receive from them is not necessarily accurate. New diet recommendations constantly emerge, making it sometimes difficult to distinguish fact from fiction. You should be especially careful if anyone offers you quick fixes that seem too good to be true.
If you are confused about the science of nutrition and weight loss, or have been receiving conflicting advice and not seeing the results you want, consider making an appointment with a registered dietitian, a specialist in the study of nutrition, who can assist you with planning a diet to promote a healthy lifestyle.
Certified by the state, RDs undertake the practical application of nutrition to prevent nutrition-related problems.
They are also involved in the diagnoses and dietary treatment of disease.
Dietitians in many settings work with people who have special dietary needs, inform the general public about nutrition, give unbiased advice, evaluate and improve treatments and educate clients, doctors, nurses, health professionals and community groups.
Sometimes, RDs will refer to themselves as “nutritionists,” because it is a term the public is familiar with. However, not all “nutritionists” are necessarily RDs.
Make sure the person you choose to see has RD credentials to ensure that person has received the necessary specialized accredited training.
That training includes classes in food and nutrition sciences, food service systems management, business, economics, computer science, culinary arts, sociology, chemistry, communications, education, biochemistry, anatomy and physiology, microbiology, pharmacology and psychology.
To make the transition from dietitian to RD requires the completion of an internship and the successful passing of a national board exam.
Why should you consider a dietitian instead of relying on the trainers at your local gym or your monthly fitness magazine? Dietitians have special skills in translating scientific and medical decisions related to food and health to inform the general public. They also play an important role in health promotion.
A dietitian will work with your doctor to assist you in fine-tuning your medications, meals and exercise requirements. Dietitians also will be able to assist you with reading food labels, and provide cooking and grocery tips.
Elaine Hastings is a registered dietitian of Associates in Nutrition Therapy in Fort Myers. She has been practicing for 15 years and was recently named president of the Southwest Florida Dietetic Association. A “nutrition entrepreneur,” she works contractually and is also a writer, motivational speaker, product researcher, counselor, sports-nutritionist and eating disorder advocate. Continue to read her series on Tuesdays. You can contact Elaine at www.AssociatesinNutrition.com, Call her at 239-275-2132 or Email her at Elaine@associatesinnutrition.com