​Nutrition For Fitness

Which is better fuel for spinning class?— protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? Listen to locker room talk at the gym and you'll hear lots of conflicting tips about what you should eat and drink before and after you work out. These answers to five common questions about fueling your workout sort fact from fiction.
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Will Protein Make My Muscles Grow?
Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. Carbohydrates are the best fuel for working muscles. Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. Fifty to 60 percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates.

Do Sports Drinks, Gels and Energy Bites Live Up to the Hype?

There's nothing special about the many sports drinks, gels and energy bites on the market. But it is important to replace lost fluids as well as provide carbohydrates to maintain blood glucose levels while working out for longer than one hour.

Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels.For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help.

Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal tract tolerance, as well as duration and intensity of the workout.

Is It Best to Work Out on an Empty Stomach?

Your body needs fuel to function, especially if you're asking it to run, jump, swim or lift weights. Don't skip breakfast before a morning workout .Eating before exercise, as opposed to [exercising in] the fasted state, has been shown to improve exercise performance .Eating in the morning helps replenish liver glycogen and steadies blood sugar levels. If it's hard to stomach solid food first thing in the morning, try a fruit smoothie, or a liquid meal supplement, and don't forget to hydrate before you exercise.

Regular Exercise Means I Can Eat What I Want and Not Gain Weight, Right?

Wrong. Working out isn't license to abandon portion sizes and healthy eating guidelines. It's easy to overestimate the amount of calories you burn while working out. You should adjust your calorie intake if you're engaging in serious training, such as for a triathlon, where you might be working out more than once a day.

Recovery nutrition is necessary if you are an .Athlete participating in strenuous activity, especially if you are participating in multiple events in the same day. For the casual exerciser working out for an hour or less, a healthy balanced diet will work just fine.

Is Chocolate Milk Really an Athlete's Best Friend?

Because of its favorable carbohydrate and protein content, chocolate milk is indeed an effective recovery aid, but it's not your only choice. Yogurt or half a turkey sandwich on whole wheat can be just as effective.
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For more nutrition information or to have a food plan designed just for you-

contact Nancy Cohen RDN LDN to schedule your Nutrition Appointment today.
www.feedingthebodyfeedingthesoul.com
info@feedingthebodyfeedingthesoul.com
 904-687-0720

Nutrition St Johns County, Nutrition Duval County, Nutrition St. Augustine, St Johns and more

 Healthy Holiday Planning Tips  Nancy Cohen RDN LDN    

Setting Goals for the holidays can make the difference between happy times and tense times,
It is important to decide on your entertaining goals and develop a plan to achieve them.
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In order to make your goals attainable follow these three guidelines:

1. I am not going to overwork myself- Your guests will enjoy you more if you enjoy yourself. When planning a party, plan simple foods that you know how to prepare with trusted recipes. Consider making things ahead of time and where possible, freezing ahead. Consider a pot luck  dinner where everyone brings something.
2. I am not going to overspend- Consider your budget when planning a menu. Use recipes that include household staples and an occasional special ingredient 
3. I am going to serve healthful foods- Often at holiday time a conflict of interest occurs when entertaining. We often heel we have to serve a high calorie dish to convey a message of love. Wouldn’t a clearer statement of love and friendship be to serve food that is good tasting and good for you?

Healthy Eating at the Holidays doesn’t have to impinge on the fun that you are having. With some simple tricks you can still enjoy your holiday favorites. Stay tuned for recipe tips and recipe modifications.

Here is a quick low calorie and light “ Mock sparkling red wine” recipe.

• Choose stemmed wine or winder glasses.
• Pour each glass half full with very cold lemon lime sparkling water or similar beverage.
• Fill the glass with very cold cranapple juice.
• Serve at once while the bubbles are still rising. 

Cheers!

Nancy Cohen RDN LDN
www.feedingthebodyfeedingthesoul.com

​Nutrition, Focus and You

Nancy  Cohen,  RDN, LDN
Owner- Feeding The Body Feeding The Soul LLC
www.feedingthebodyfeedingthesoul.com
 
Do you ever feel like you can’t remember everything you need to do or you can’t remember someone’s name?  Are feeling as  if you are  not firing on all cylinders?  It could be your emotions, your stamina or your nutrition.

There are new schools of thought on Eating well for Focus. Many experts suggest that a diet high in protein and has healthy low glycemic carbohydrates assists adults and children in their work throughout the day. A drop off in blood sugar can cause irritability and loss of concentration and often we turn to quick pick me ups to give us the “lift” we need (coffee and a cereal bar or fruit as a snack).

While this sounds like a quick solution to this feeling of dragging- it actually perpetuates the cycle and allows the adult or child to continue in this high – low see-saw situation.

Adding to the problem, besides consuming simple sugars, quick treats, caffeine and food coloring, we also have the concern of continually taking in Foods that cause inflammation.

Now what kind of food would be considered an inflammatory agent? This question could be answered by taking every single food out of your diet and then reintroducing them one at a time- but in this fast past world full of activities all day and evening long- who has time for this?

Gut Health

The National Institute of Health has been a front runner in microbiome research and it's affect on the human body.  The microbiome is a compilation of healthy and harmful bacteria.  Our digestive tract needs these healthy bacteria (Bifidobacteria and Acidophilus) to maintain its health and integrity.  The digestive tract is responsible not only for food digestion, but our nervous, hormonal and immune systems. 

Many are unaware that 60 – 70% of the immune system resides in the large intestine emphasizing the importance of intestinal health.

• 95% of all chronic disease has an inflammatory component.

• Gut integrity prevents or sets the stage for food sensitivity, immune dysfunction, inflammation, & chronic disease.

• Determining and removing foods that cause inflammation can be an important part of breaking the cycle of chronic inflammation and improved patient outcomes.

 
 
Food Allergy vs. Sensitivity:  What is the difference?

Let us first review the differences between allergies and sensitivities.  People often say they are allergic to certain foods, but upon further assessment, the symptoms described are not those of food allergies, but rather food sensitivities or intolerances. 
 
What is a Food Allergy?

A food allergy is an immune system response to compounds found in foods.  Food allergies occur when the body mistakes the food eaten as an invader and sends antibodies to fight it.  This is what is called an IgE reaction. 

When a person with a food allergy eats an offending food, IgE triggers a chain of reactions that result in the body releasing chemicals, such as histamine to expel the “invader” from the body.  Depending on the tissue in which these chemicals are released, a person will present a variety of food allergy symptoms.  Typical symptoms present within 4 hours and may include anaphylaxis, runny nose, itchy mouth or eyes or hives.  For some, it is deadly. 

The inflammatory response created by the immune system’s reaction to foods may impact brain chemistry and behavior. Therefore, it is suggested starting with the avoidance of potential “reactive” foods and offering you or your child the repertoire of “nonreactive” foods identified by an Alcat Food Sensitivity Test results.  Further dietary interventions, including some of the strategies associated with some plans listed above, may or may not be necessary.

Common food allergens include milk, eggs, peanuts, tree nuts (walnuts, pecans and almonds), wheat, soy, fish and shellfish.  They are considered “the big eight” because they are the most common food allergens.  Together they make up about 90 percent of all food related allergic reactions.  Eggs, milk and peanuts are the most common allergens in children.  Unlike adults, children can sometimes outgrow their food allergies, especially to milk and soy. 
 
What is Food Intolerance/Sensitivity?

Food intolerance is a digestive system response rather than an immune system response (as in food allergies).  Food intolerances occur when the digestive system is unable to digest a particular food. These food particles can then enter the blood stream where the T helper cells see these foods as invaders and cause inflammation. 
 
Some symptoms of food intolerance overlap with food allergy symptoms.  People with food intolerances are usually able to consume small amounts of food without experiencing adverse reactions, while even small amounts of food allergens can cause severe reactions. 

Unlike the immediate immune response seen with food allergies, food sensitivity reactions are delayed reactions by the immune system.  Because of the delay in response, it is often difficult to notice the offending foods that trigger the immune reaction. 
 
According to Registered Dietitian Nutritionist/Licensed Dietitian Nutritionist Nancy Cohen, extensive research has shown that excessive production of such molecules can attack and cause damage to normal tissues by triggering the inflammation response. 

Inflammation is believed to be the underlying process involved in disease formation, and can be a contributing cause to many common symptoms experienced by people including brain fog, fatigue, depression, rashes, sinus, respiratory and digestive symptoms, and diseases like celiac, thyroid, arthritis, and other autoimmune conditions.
 
How do you know if you have Food Sensitivity?

There are several methods to determine food sensitivities. Some require eliminating entire food groups, keeping detailed food journals or taking a scientific blood test.

• Food Group Elimination – Providers will instruct clients to eliminate specific foods groups such as wheat/gluten, corn, eggs, dairy and soy.  After eliminating all of the foods for 1 – 3 months, the client will add in one food group at a time to determine tolerance.  This is a lengthy process and can create a very restrictive diet.

• Food Journaling – This method is less precise and much more difficult to determine the food/symptom causation.   The client will write down everything they eat and symptoms as they occur.  Since food sensitivity symptoms are not immediate, it can be hard to determine which foods are causing the symptoms.

• Alcat Food & Chemical Sensitivity Testing – This is a blood test that can scientifically measure the blood cell response when introduced to up to 400 different foods, chemicals, herbs, anti-inflammatory agents and antibiotics.  The test will determine which items are causing the inflammation and individualize what needs to be eliminated from your diet. 

 
Establishing Good Gut Health

Maintaining good gut microflora is a constant battle.  Our bodies are continually being exposed to pathogens, pesticides in foods, antibiotics, foods causing sensitivities, processed foods and stress.  It takes a daily regiment of eating healthfully, eliminating foods that cause sensitivities and stress reduction to establish and maintain good gut health.
 
 
To learn more about  Nutrition for Focus, Food sensitivities and the Alcat test,  contact Nancy at 970-875-7114 or info@feedingthebodyfeedingthesoul.com.

 
Great Eating Tips for You

•  Choose whole grains to provide the body and brain adequate energy- whole wheat, oatmeal, brown rice, quinoa, millet, and buckwheat

•  Eat a “rainbow on the plate”. Vary fruits and veggies: Go for dark green and orange colored veggies- offer some spinach, broccoli, carrots and sweet potatoes. Offer fruits at meals and snack times too- choose a variety of fresh, frozen, canned or dried fruit and go easy on the fruit juice (diluted with purified water would be best!)

•  To help build strong bones, children  and adults need calcium-packed foods. Offer low-fat and fat-free milk and other milk products (cheese, yogurt) several times a day.

•  Go lean with protein: Chicken, turkey, fish, and lean meats. You can change it up with legumes- dry beans, peas, and nuts/nut butters.

• Change your oil: Choose different sources from nuts, corn, canola, soybean, and olive oil

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•  Don’t sugarcoat it: Choose foods and beverages that don’t have artificial sweeteners or sugar as one of the first ingredients. Added sugar contributes calories and no nutrients. 

Nutrition Winning Strategies for Back To School
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It’s that time of year- the clothing is ready, the back packs are packed, the schedules are posted and our children are returning to their routines of school and after school activities.

Let’s add something new to the back to school list this year- let’s add the winning CPF strategy of feeding our kids for optimal focus, fitness and fun!  Fun? Did I say fun? 

We all know as parents that there is nothing worse than a grumpy, hungry kid.  Imagine that if you knew the secret formula for lasting energy- there could be more laughter, better attention and better self-esteem associated with making great breakfast, lunch, dinner and snack choices!

What is CPF? 

CPF stands for Carbohydrates, Proteins and Fats.  Using this three fold formula can make any meal or snack have greater duration, steadier blood sugars and assists in less hunger and dare I suggest moodiness?

So how do you implement such a plan? At every meal or snack you match a starch or a fruit with a  protein and a little fat.  So let’s have some simple examples:

Breakfast

• Cheesy Egg sandwich with juice or fruit.
• Sliced Apples with  nut butter with a glass of milk
• Waffle or toast with nut butter or chicken pork/veggie sausage  and fruit.
• See the pattern? (Of course you can substitute gluten free and vegetarian options along the way).

A great Snack might be: nut butter on crackers, a string cheese with fruit or a rolled up piece of turkey in a small pita or slice of whole grain bread. You could also send a yogurt with nuts or granola and a spoon. The idea is to pair the carbohydrate with a protein.
Become the “coolest lunch packing parent” ever!

Lunch Tips

Sandwiches always work, salads with protein in them or yogurts with cereal or fruit. A smoothie is a good choice if it is dairy or protein based or has protein powder or yogurt in it. Be careful to look out for smoothies that have unnecessary added sugar and are as sugar loaded as a Slurpie or canned soda. Slip in veggies and dips- and so many other ways to bring in those necessary vegetables.

The science behind this tasty formula is that when we overload our children with starches or fruit without a protein source, then the blood sugar stands to drop sooner than if we add protein or fat to any meal or snack. 

So bring on the fun-make a breakfast burrito with eggs, beans or cheese- be clever, be consistent- the same for after school but rename it to something funRepeat the same for dinners.  Use your new CPF guide. It’s simple, straight forward and takes the guess work out of meal planning for good health.

We love our kids, we want the best for them and we want it to be another great year full of good work, good times and great accomplishments. Their Nutrition does make a difference- You now have the winning strategy to make it all come to life.

For more Nutrition Guidance and Nutrition Counseling
contact Nancy Cohen RDN LDN at www.feedingthebodyfeedingthesoul.com  or 970-875-7114.

Happy March 1st and Happy National Nutrition Month.

As a Registered Dietitian Nutritionist of 33 years and a  proud member of the Academy of Nutrition and Dietetics- I am always excited when March comes along. It is a great time to shout from the rooftops that I love my work, and am looking forward to ways to share the message of good Nutrition.  This year’s theme is “Savor The Flavor of Eating Right”.  What a wonderful message!

We as mothers, sisters, fathers, brothers, daughters, sons, friends, employees and employers, students and teachers all eat with others all of the time.  For me, food is the glue of relationships- we share a meal, a snack, a drink.  As my many ethnic friends say “We break bread together”.

No matter your nationality or your favorite food, there is someone out there to share your common bond and love of food with. I do this every day with you my clients and friends.

So share your favorites together in a healthful way. I just had a fabulous breakfast with my beloved college aged son. We had egg white omelettes with salsa, whole grain toast ( mine was gluten free for my food sensitivities) and Canadian bacon with healthy fruit spread. We used low fat cheeses (mine was dairy free) and vegetable spreads rather than butter.  It was delicious and we enjoyed our time together.

Savor your flavor, your health and your relationships. I will write all month long with great tips for you!

Happy National Nutrition Month!

Nancy
Nancy Cohen, RDN LDN
970-875-7114