Nutritional Advice for Healthy, Hungry Runners & Athletes

Nutritional Advice for Healthy, Hungry Runners

Why eggs are one of the best foods for athletes

Got a dozen or a pint of egg white on hand? As an athlete you should. Routinely eating eggs affords you amazing health benefits. Here are five reasons to crack open one.

1.       To Slim Down

In study, dieters who had eggs/egg whites for breakfast achieved a 60 percent greater weight loss compared to those who had begun their day with a calorie-equivalent bagel or a bowl of cereal. Researchers theorized the quality protein in the eggs (13 percent of the Daily Value) helps control appetite. What’s more, the egg protein is easy for your body to absorb, which makes it a good muscle-repair food after a long run or intense workout.

2.      To Protect (Yes, Protect) Your Heart

Numerous studies have debunked the link between eggs and heart disease. In fact, research shows that eating several eggs a week result in cholesterol particles that are less likely to spell cardiac troubles. What’s more, a unique protein found in the egg yolks blocks platelets (the cell responsible for blood clots) from clumping together inside blood vessels, thereby minimizing heart-attack risk.  

3.      To Fight Inflammation

Whole eggs are one of the best sources of the nutrient choline (one large 30 percent of your daily value, most in the yolk). Besides having a key role in the brain health, choline helps keep the body’s circulatory system of compounds that would otherwise cause inflammation, which can lead to disorders ranging from muscle swelling after a hard workout to diabetes and Alzheimer’s clear disease.

4.      To Maintain Bone Strength

Eggs are one of the few natural sources of bone-building vitamin D. One egg supplies 10 percent of’ the Daily Value. Brands like Eggland’s Best, Whole Foods have double the amount.

 

5.       To Keep Your Vision Sharp

Yolks contain the pigment lutein, which helps prevent age-related macular degeneration (a leading form of blindness). And while spinach and other greens contain higher amounts of lutein, eggs provide a more absorbable form.

By Liz Applegate, Ph.D., Runners Magazine April 2012 Edition

What is Nutrition? Why is Nutrition Important?

Nutrition, nourishment, energy, or ailment, is the supply of materials – food – required by organisms and cells to stay alive. In science and human medicine, nutrition is the science or practice of consuming and utilizing foods.

In hospitals, nutrition may refer to the food requirements of patients, including nutritional solutions delivered via an IV (intravenous) or IG (intragastric) tube.

Nutrition science studies how the body breaks food down (catabolism), and repairs and creates cells and tissue (anabolism) – catabolism and anabolism = metabolism. Nutritional science also examines how the body responds to food. In other words, “nutritional science investigates the metabolic and physiological responses of the body to diet.”

As molecular biology, biochemistry and genetics advance, nutrition has become more focused on the steps of biochemical sequences through which substances inside us and other living organisms and transformed from one form to another – metabolism and metabolic pathways.

Nutrition also focuses on how diseases, conditions and problems can be prevented or lessened with a healthy diet. Nutrition also involves identifying how certain diseases, conditions or problems may be caused by dietary factors, such as poor diet (malnutrition), food allergies, metabolic diseases, etc.

The difference between a dietician and nutritionist

A dietician studies dietetics, while a nutritionist studies nutrition. The two terms are often interchangeable, however they are not, 100% identical.

• Dietetics: the interpretation and communication of the science of nutrition so that people can make informed and practical choices about food and lifestyle, in both health and disease. Part of a dietician’s course includes both hospital and community settings. The majority of dieticians work in health care, education and research, while a much smaller portion also work in the food industry.

• Nutrition: the study of nutrients in food, how the body uses the nutrients, and the relationship between diet, health and disease. Major food manufacturers employ nutritionist and food scientists. Nutritionist may also work in journalism, education and research. Many nutritionists work in the field of food science and technology. Exercise Nutritionist work in the field of Exercise, Fitness and Sports. Nutritionist are a great source to use for developing a recommended Meal Plan based on your lifestyle and the foods you love.

There is a lot of overlap between what a nutritionist and dieticians do and studied. Some nutritionists work in the healthcare industry, some dieticians work in the food industry, but a higher percentage of nutritionist work in the fitness, food science and technology industry.

For more information of a recommended Meal Plan to fit your lifestyle - Contact amjones@livinglifegolden.com or 1.800.613.7103.

Physical Exercise Nutritionist

I am a Physical Exercise Nutritionist. Th.is Journal Entry to allow you to understand why I do what I do and to help you understand how I can help you.

Consultations are $155.00 for the first visit and each reoccurring appointment is $55.00. Each appointment must be cancelled 12hours in advance to avoid cancellation fee.

Please contact me at amjones@livinglifegolden.com to for an appointment 1.800.616.7103 and/or for more informaton.

Eat Seafood Twice a Week

10 Tips to help you eat more seafood


1. Eat a variety of seafood – Include some that are higher in omega-3s and lower in mercury, such as salmon, trout, oysters, Atlantic and Pacific mackerel, herring and sardines.

2. Keep it lean and flavorful – Try grilling, broiling, roasting, or baking – they don’t add extra fat. Avoid breading or frying seafood and creamy sauces, which add calories and fat. Using spices or herbs, such as dill, chili powder, paprika or cumin, and lemon or lime juice, can add flavor without adding salt.

3. Shellfish counts too! - Oysters, mussel, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari.

4. Keep seafood on hand – Canned seafood, such as canned salmon, tuna or sardines, is quick and easy to use. Canned white tuna is higher in omega-3s, but canned “light” tuna is lower in mercury.

5. Cook it safely – Check oysters, mussels, and clams before cooking. If shells don’t clamp shut when you tap them, throw them away. After cooking, also toss any that didn’t open. This means that they may not be safe to eat. Cook shrimp, lobster, and scallops until they are opaque (milky white). Cook fish to 145 degrees, until it flakes with a fork.

6. Get creative with seafood – Think beyond the fish fillet. Try salmon patties, a shrimp stir-fry, frilled fish tacos, or clams with whole-wheat pasta. Add variety by trying a new fish such as grilled Atlantic of Pacific mackerel, herring on a salad or oven-baked Pollock.

7. Put it on a salad or in a sandwich – Top a salad with grilled scallops, shrimp, or crab in place of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which often are higher in sodium.

8. Shop smart – Eating more seafood does not have to be expensive. Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the local newspaper, online, and at the store for sales, coupons, and specials to help save money on seafood.

9. Grow up healthy with seafood – Omega-3s fat from seafood can help improve nervous system development in infants and children. Serve seafood to children twice a week in portions appropriate for their age and appetite. A variety of seafood lower in mercury should also be part of a healthy diet for women who are pregnant or breastfeeding.

10. Know your seafood portions – To get 8 ounces of seafood a week, use these as guides: A drained can of tuna is about 3 to 4 ounces, a salmon steak ranges from 4 to 6 ounces, and 1 small trout is about 3 ounces.

The Sweet Stuff Adds Up

Virgina started her day with a Coke on ice and sat a “fresh one” on her bed stand each night for more than a decade. She carried one with her, wherever she went, all day, every day. Virginia, was truly addicted to Coke. Wouldn’t you agree? And it’s not just the Cokes. It’s a slippery slope…that are included like the cookies, the donuts, snickers and other sweets. Giving it up would be very hard. Virginia, could definitely use some help.

Here’s a few suggestion to cut your sugar intake:

Go Natural: Keep your total sugar intake to 60 to 70 grams per day, with most coming from natural sources such as fruit. An orange, for example, has 12 to 15 grams of sugar.

Eat, not drink: Choose fruit, which has fiber, over fruit juice. Limit your intake of juice to 4 ounces per day. Eat the fruit instead.

Get to reading: Read and compare nutrition labels. Look for low sugar and no sugar.

Sub it out: Look for substitutes to high-sugar products. For example, try plain yogurt with only 4 grams of natural sugar. Mix it with a bit of vanilla and cinnamon to cut the tartness. Make fresh almond or walnut butter – many stores now have a machine that blends the nuts into a smooth spread for you.

Shop the edges: Fill most of your grocery cart with foods found on the perimeter of the store. It’s where you will find fresh fruits and vegetables, lean meats and dairy products.

Make it yourself: Limit the number of prepared foods. The fewer products with labels in your cart, the better.

Missing You!

Good morning, thank you to all whom i've received information as to why i've not been blogging. So much has happened that kept me from you, however it doesn't mean you weren't on my mind. I started teaching a Nutrition Program for school age children at a Private Independent School District and getting back into to Corporate Wellness Programs. I've been busy establishing my company and building my business. "I'm loving it".

I promise you will be hearing from me going forward at least once a week until i can get caught up. I have so much material to share. 

Thank You for Your Patience,

Yours in Wellness,
Living Life Golden Blogger,

Green Giants

Growing up, green veggies were most likely one of everyone’s least favorite foods, especially mine. But the truth is, greens are your best friend. There’s a reason why doctors and nutritionists encourage you to eat more of them. Green vegetables are packed with all the necessary nutrients that help you ward off disease, lose weight and stay healthy, both inside and out.

Avocados – Benefits: One serving of avocado gives you 20 vitamins, minerals and phytonutrients, all of which help maintain healthy eyes, prevent chronic disease and contribute to weight loss. And this green fruit is packed with unsaturated fats, which are the good fats. In addition to health benefits, avocados offer a beauty boost when used in combination with two tablespoons of honey for a facial, or with a half cup of olive oil as a 30-minutes conditioning hair treatment.

How to eat them: Have a sweet, healthy treat with an avocado smoothie (it’s really great). They’re best east plain or as an additional to salads, lean meat, poultry or fish. For an interesting twist, puree an avocado to spread on toast or use as a butter substitute in baked goods.

Broccoli – Benefits: Loaded with vitamin C, broccoli fights wrinkles just as much as it fights cancer cells. Studies suggest that sulforaphane, a phytochemical found in the vegetable, can fight cancer already present in the body, while leaving normal cells unaffected.

How to eat them: The best way to enjoy broccoli is raw, as an afternoon snack with low-fat dressing or dip. To keep all the nutrients inside, steam or baked it. Toss it in a soup, salad, stir-fry, omelet or pasta for a little extra color and nutrition.

Brussels Sprouts – Benefits: These tiny cabbage greens are high in vitamin C, fiber and folate, and their potent anticancer properties block the growth of harmful cells.

How to eat them: Boiling typically results in the loss of the nutrients, try grilling or roasting them. They’re a delicious addition to vegetable kabobs, or try them breaded and baked. For parents who want to get the kids to eat these veggies, make candied Brussels sprouts: dust with brown sugar and a pinch of salt, microwave for five minutes and serves hot.

Edamame – Benefits: Omega 3s in these soybeans no only help fight against inflammation in the body, but it will give your skin a glowing look, too. They’re also loaded with protein into a salad.

How to eat them: The best way to enjoy edamame is the classic way: steam the pods ad add sea salt to taste – just don’t eat the pods! You can also toss the soybeans into a salad.

Kale – Benefits: As an excellent source of vitamins A and C, calcium and postassium, kale is cancer-fighting leafy green that also protects the heart and eyes, tanks t its high amount of antioxidants.

How to eat them: Add chopped kale to pasta about five minutes before the pasta is done boiling, or toss it in a mix of sautéed’ vegetables, cooking until wilted. To enjoy kale on it’s own, steam the leaves and season with lemon juice, olive oil, salt and pepper.

Swiss Chard – Benefits: Boost your antioxidant intake with this leafy green, which also has high amounts of biotin, the same as what you find in popular shampoos for maintaining strong, healthy hair. This veggie also helps strengthen your nails.

How to eat it: Instead of using a tortilla for wraps, burritos or tacos, cut off the stems of Swiss chard and steam the leaves briefly, filling the cooled leaves with all your favorite healthy fixings.