There are several benefits for doing one leg dead lifts. First one leg dead lifts are a great way to work on hamstring strength and flexibility. Second it’s a good way to work on balance and co-ordination
ACE Professional Resources Expert Articles
Tiffani Bachus // Nutrition // 4/15/2016
The term “macronutrients” (or macros, as some call them) and macronutrient profiling (the customization of ratios to fit an individual’s health or fitness goals or needs) are hot topics in the health and fitness industry these days. But what exactly do these terms mean for you and your clients? As it turns out, one’s choice of macronutrients can have a significant effect of the achievement of specific goals (endurance, strength, fat loss, weight gain, etc.).
“Macro” is a Greek word that means “large,” which, in the context of nutrition, relates to the size of the nutrient and its importance in energy balance. In basic terms, this balance can be defined as “energy in” (calories taken into the body through food and drink) versus “energy out” (calories being used in the body for daily energy requirements). Energy (or calories) is the core of nutrition and health, and the foundation for this energy comes from the three macronutrients: carbohydrates, proteins and fats.
A macro-based diet looks at the percentage combination or ratios of carbs, proteins and fats in a person’s diet rather than total calorie counts alone. These traditionally have been set as percentages for total calories, falling somewhere within the following USDA guidelines:
• Carbohydrates: 45 to 65 percent
• Protein: 10 to 35 percent
• Fat: 20 to 35 percent
These guidelines provide a very broad range for each of the macros, however, so how do you determine which ratio or range is right for an individual’s particular needs and goals? Recent research and position stands have helped narrow these ranges quite a bit. Below is a review of some basic recommendations for macros, along with some strategies to help educate clients on their individual nutritional needs.
Carbohydrate
• Provides fuel during high-intensity exercise and for the brain
• Spares protein (to preserve muscle mass during exercise)
• 1 gram of carbohydrate = 4 calories
Active Individuals (General Fitness Program)
• 45 to 55 percent total carbohydrates [3 to 5 grams per kg of body weight (g/kg) per day]
Medium to High-intensity Training (1 to 2 hours per day, 4 to 6 days/week)
• 55 to 65 percent total carbohydrates (5 to 8 g/kg per day)
• 1 to 1.5 g/kg post-workout (3:1 ratio of carbohydrate to protein)
Weight Loss or Decrease Body Fat
• 45 to 50 percent total carbohydrates (3 to 4 g/kg per day); choose lower-glycemic carbohydrate sources, particularly later in the day
• 5 g/kg post-workout; choose lower-glycemic carbohydrates or low-fat carbohydrate/protein sources such as fruit or cottage cheese
Protein
• Used for building, repairing and maintaining body tissues
• Involved in metabolic, transport and hormone systems
• Component of enzymes that regulate metabolism
• 10 to 15 percent total protein (0.8 to 1.0 g/kg per day)
Medium to High-intensity Training (1 to 2 hours per day, 4 to 6 days/week)
• 20 to 30 percent total protein (1.5 to 2 g/kg per day); this is equivalent to 5 to 10 servings of quality protein sources per day
• 2 to 0.3 g/kg post-workout (3:1 ratio of carbohydrate to protein) (Kreider et al., 2010)
Weight Loss or Decrease Body fat
• 25 to 30 percent total protein (1.5 to 2 g/kg per day); a protein intake of approximately 25 to 30 percent of calories has been shown to boost metabolism by up to 80 to 100 calories per day, compared to lower-protein diets (Westerterp-Plantenga, 2008)
Fat
• Energy reserve
• Protects vital organs
• Insulation
• Transport of fat-soluble vitamins
• 1 gram of fat = 9 calories
Active Individuals (General Fitness Program)
• 25 to 35 percent total fat (0.5 to 1.0 g/kg per day)
Medium to High-intensity Training (1 to 2 hours per day, 4 to 6 days/week)
• Approximately 30 percent total fat (0.5 to 1 g/kg per day)
• Choose minimal to low-fat pre- and post-workout nutrition to allow for better digestion and absorption of carbohydrates and proteins (Kreider et al., 2010)
Weight Loss or Decrease Body fat
• 20 to 25 percent total fat (0.3 to 0.5 g/kg per day)
• Choose higher sources of unsaturated and essential fatty acids (such as fish oils, nuts/seeds, vegetable oils, etc.) to support immune system and metabolism (Kreider et al., 2010)
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References
Kreider, R. et al. (2010). ISSN exercise & sport nutrition review: Research & recommendations. Journal of the International Society of Sports Nutrition, 7, 7.
Westerterp-Plantenga, M.S. (2008). Protein intake and energy balance. Regul Pept. 149, 1-3, 67-69.
Tiffani Bachus, RDN, is a wellness professional dedicated to helping her clients develop a healthy balanced lifestyle.
VersaClimber is a total body climbing exercise machine providing a alternating arm and leg action against gravity and variable stroke length and speed. All the major muscles of the arms shoulders, back, chest, hips, buttocks, and legs are used while climbing.
ACE Professional Resources ProSource: May 2016
Everyone feels sad sometimes. For some people, however, sadness can grow into a debilitating medical condition known as depression, or major depressive disorder (MDD). MDD is quite prevalent, affecting approximately 20 percent of people at some point in their lifetime, and has been linked to other physiological complications, such as increased risk of cardiovascular disease, dyslipidemia, diabetes and hypertension. Increase in oxidative stress in MDD patients has also been reported. Overall, MDD patients have been shown to have decreased lifespan and quality of life.
Vitamin D is a fat-soluble secosteroid (a steroid with an “open” ring) that enhances absorption of essential elements, such as magnesium, iron, calcium, phosphate, and zinc. Traditionally, the majority of vitamin D has been obtained from exposure to sunlight. It is also available through dietary consumption, mostly through fortified foods like milk and cereal. Vitamin D obtained from sunlight or diet requires hydroxylation (addition of a hydroxyl “–OH” group) in the liver to become biologically active.
There are two major forms of vitamin D: D2 (ergocalciferol, obtained from foods) and D3 (cholecalciferol, synthesized following exposure to sunlight). Collectively, both isoforms are termed calciferol. Calciferol is converted into calcidiol, a parahormone, in the liver, and subsequently converted into the biologically active form calcitriol in the kidneys. Calcitriol binds the nuclear vitamin D receptor, which is ubiquitously expressed, inducing transcription of various target genes. Vitamin D plays an important role in proper bone formation and maintenance of bone density, along with a possible role in the immune system. Vitamin D deficiency has been associated with a variety of diseases, including osteoporosis, neurodegenerative diseases, cardiovascular disease, and complications during pregnancy.
Serum vitamin D levels have also been negatively correlated with depressive symptoms. Recent meta-analyses have shown a connection between higher serum vitamin D levels and improved depressive symptoms in people with MDD. There are also a number of studies on the effects of various levels of vitamin D supplementation in MDD patients. Some studies suggest no benefits of vitamin D to mood symptoms of MDD; however, a meta-analysis of existing studies concluded that vitamin D supplementation of 800IU per day or more in vitamin D deficient patients has a positive impact on MDD mood symptoms.
In addition to a positive effect on mood, vitamin D supplementation has been shown to have a positive effect on glucose and cholesterol levels in pregnant women with gestational diabetes (high blood sugar during pregnancy). Recent meta-analyses have indicated that type 2 diabetes is significantly more common in MDD patients, and markers of oxidative stress are elevated in MDD patients. Since the researchers behind the current study have recently shown that high-dose vitamin D supplementation improves glucose levels, oxidative stress and inflammation in type 2 diabetes patients, in this study they wanted to investigate the effect of vitamin D supplementation on oxidative stress and blood glucose in MDD patients, as well as the effect on mood change.
Vitamin D supplementation has been shown to be beneficial in studies on depression and metabolic disorders; however, no studies have investigated effects of vitamin D supplementation on both mood and metabolic markers in a population of MDD patients. This study was designed to investigate the benefits of high-dose 8-week vitamin D supplementation in MDD patients.
Who and What was Studied?
Researchers conducted a randomized, placebo-controlled, double-blind study on MDD patients 18–65 years of age living in Kashan, Iran. They used the Hamilton Depression Rating Scale (HDRS) to measure participants’ level of depression at study recruitment. Those with a score of at least 15 on the standard HDRS, which corresponds to at least mild depression, were included in the current study. Patients were excluded if they had a history of liver and cardiac diseases, were pregnant or lactating women, were smokers or substance abuses, or took dietary supplements during the last two months.
Figure 1 summarizes the study design. Participants were then randomly assigned to take either a capsule of 50 kIU (50,000 IU) of vitamin D or a placebo pill once a week for eight weeks. Both the experimental and the control groups consisted of 17 women and one man each.
Figure 1
To measure changes in biochemical parameters, fasting blood samples were collected from participants at the beginning and end of the study. They measured plasma levels of 25-hydroxyvitamin D levels (a measure of stored vitamin D) and insulin as well as C-reactive protein (hs-CRP, a marker of inflammation) using enzyme-linked immunosorbent assay (ELISA). Other measurements included glucose, triglycerides, calcium, cholesterol, lipoproteins, and antioxidant capacity.
Homeostatic model of insulin resistance (HOMA-IR) and beta cell function (HOMA-B), as well as quantitative insulin sensitivity check index (QUICKI), were estimated using measured values for fasting serum glucose and fasting insulin according to published formulas. The HOMA formulas were developed from physiological data on glucose and insulin levels, and are often used in diabetes research to determine the relative degree of impairment in insulin resistance or beta cell function. The QUICKI is a simplified version of the HOMA that was designed to be implemented in large-scale studies.
What is ELISA?
ELISA is used to measure the concentration of one or more proteins in a sample. Its basic steps are outlined in Figure 2.
Figure 2
There are three main types of ELISA assays, which vary based on detection method: direct, indirect and sandwich. During direct ELISA, the simplest form of the assay, the protein of interest is immobilized onto a microwell plate. The plate is incubated with solution(s) containing antibody that will bind to the protein of interest. The antibody is conjugated to an enzyme (such as horseradish peroxidase (HRP)), and substrate for this enzyme is added to the wells.
The enzyme cleaves the substrate, producing a visible color signal that can be detected in a microplate reader. The amount of signal is proportional to the amount of protein present in the well. Direct ELISA uses a single antibody for the protein, whereas indirect and sandwich ELISAs use an antibody for the protein followed by a secondary antibody to amplify the signal. Known amounts of protein are incubated alongside unknown samples to build a standard curve from which the amounts of protein are calculated.
To assess changes in participants’ MDD symptoms, researchers used the Beck Depression Inventory (BDI). Like HDRS, BDI is a questionnaire composed of 21 questions that measure a variety of depressive symptoms, such as mood, suicidal ideations, and changes in weight. The answer to each question is rated on a scale from zero to three, with the higher value indicating more severe symptoms. Therefore, an increase in BDI score would indicate worsening MDD symptoms.
Iranian men and women who were 18-65 years old and diagnosed with moderate MDD were given 50,000 IU Vitamin D or placebo for 8 weeks. Researchers measured changes in markers of insulin functioning and redox status by collecting plasma from the participants. Researchers also assessed nutritional intake and exercise throughout the study through self-reported questionnaires. Lastly, researchers also tracked changes in participants’ mood using a self-reported depressive inventory.
What Were the Findings?
Both experimental and control groups were deficient in vitamin D at baseline, and serum levels of 25-hydroxyvitamin D (vitamin D) were significantly higher in the experimental group (13.6ug/L) compared to placebo group (9.2 ug/L) at beginning of the study. In order to control for any effects of the elevated vitamin D levels at baseline, researchers controlled for baseline values, age and baseline BMI.
Figure 3 shows the main study results. Vitamin D supplementation increased circulating 25-hydroxyvitamin D by 250 percent in the experimental group only. Researchers noted improved BDI scores in the vitamin D group. BDI scores in the vitamin D group decreased by 32 percent (indicating improvement in depressive symptoms), whereas only a slight decrease was noted in the control group. The difference in the decrease between the two groups was not quite statistically significant (p=0.06), although it became significant when researchers corrected for baseline 25-hydroxyvitamin D levels, as well as baseline BMI and age (p=0.04).
Figure 3
There were also significant differences in the changes in metabolic parameters between the two groups. Serum insulin concentrations significantly improved by 28 percent in the vitamin D group compared to no change in control group. The homeostatic model assessment of insulin resistance (HOMA-IR) significantly decreased by 36 percent in the experimental group, while slightly worsening in the placebo group. This indicates that, at least using mathematical modeling, MDD patients supplemented with vitamin D have decreased insulin resistance. The redox profile also improved in the vitamin D group compared to placebo controls. Total antioxidant capacity significantly improved, although only by 7 percent, compared to a lesser, insignificant improvement of 3 percent in the control group. Glutathione concentrations significantly increased in the vitamin D group by 24 percent, but decreased by 28 percent in the control group.
Eight weeks of high-dose vitamin D supplementation in MDD patients may improve their depressive symptoms. It also improved a variety of metabolic measures, decreased their fasting serum insulin levels, improving insulin resistance and beta cell function, increasing their antioxidant capacity and elevating serum glutathione levels.
What Does the Study Really Tell Us?
This study adds to growing evidence showing that vitamin D supplementation improves depressive symptoms in MDD patients. Serum levels of 25-hydroxyvitamin D have been shown to negatively correlate with depressive symptoms in MDD patients. In the current study, eight weeks of supplementation with 50,000IU vitamin D per week resulted in possibly improved (decreased) BDI score, ameliorating participants’ depression diagnosis from moderate to mild depression. The dose in this study amounts to 7,143 IU vitamin D per day.
The researchers interpreted their data to indicate that vitamin D supplementation improves patients’ depressive mood. However, the differences seen in the vitamin D group did not become significantly different until researchers controlled for a variety of variables (baseline 25-hydroxyvitamin D levels, BMI and age). As researchers reported no difference in baseline BMI or age between the experimental and control groups, it is unclear why controlling for these parameters would alter significance of changes in BDI scores. Therefore, study conclusions regarding impact of vitamin D supplementation on mood symptoms in MDD should be taken with a grain of salt. Moreover, the BDI does not determine whether reported symptoms are due to MDD or other illnesses. So theoretically, vitamin D supplementation may have improved energy levels in MDD patients independent of improving mood per se; however, this would be measured as improved MDD symptom on the BDI measures.
In this study, researchers used two different measures of MDD symptoms, the HDRS (at the recruitment stage) and BDI (to measure changes in depressive symptoms throughout the study). It is unclear as to why the researchers switched to a different measuring tool in the study. Some argue that the two scales measure different aspects of MDD treatment, with HDRS measuring medication effects and BDI assessing psychotherapy outcomes. Since researchers measured the effects of medication on depressive symptoms, they might have benefited from using HDRS for the entire study.
MDD has been linked with diabetes and insulin resistance. In this study, vitamin D supplementation improved insulin levels along with predicted insulin resistance and beta cell function. It is unclear exactly how vitamin D affects insulin metabolism specifically. Insulin is secreted into the blood to help promote glucose absorption. Vitamin D has been shown to increase levels of the glucose transporter GLUT4 and improve glucose metabolism in cultured adipocytes (fat cells), and GLUT3 expression in diabetic rats. This may increase glucose absorption and consequently decrease blood insulin levels. Vitamin D could exert other effects on insulin metabolism that have yet to be discovered.
This study does not clarify whether positive effects of vitamin D occur once patients reach a threshold value (threshold model), or whether positive effects of vitamin D supplementation are proportional to vitamin D levels post-threshold (dose-dependent model).
In this study, vitamin D appeared to improve mood, which may be due to increased neurotransmitter synthesis. Vitamin D also appears to improve insulin functioning, though the exact mechanism is unknown.
The big picture
MDD is a debilitating disease that affects many people worldwide. It is associated with decreased life expectancy and poor quality of life. Improved treatments for this condition are needed. There has been an accumulation of evidence for the beneficial role of vitamin D in MDD. This study shows that high-dose vitamin D supplementation possibly promotes improvement in depressive symptoms.
However, high doses of vitamin D may have harmful side effects. A study in seniors showed an increase in falls in the groups that received 24,000 IU or 40,000 IU once a month. This suggests that it may be wise to accurately assess vitamin D side effects in MDD patients as well, especially in trials using large doses of vitamin D.
This study highlights the need to correct an existing vitamin D deficiency if there is one, as the patient population was largely vitamin D deficient at baseline. Insulin and mood benefits were only observed when participants reached sufficient serum vitamin D levels. Further studies of vitamin D effects on MDD in other patient populations, including those with replete serum vitamin D levels, are needed before vitamin D can be used as a reliable treatment for MDD.
The molecular mechanism by which vitamin D could influence mood is unclear. Vitamin D supplementation has been shown to increase expression of receptors for dopamine and norepinephrine in diabetic rats, which might contribute to elevated mood through increased neurotransmitter signaling. Vitamin D has also been shown to increase levels of tyrosine hydroxylase, an enzyme responsible for the synthesis of dopamine and other catecholamine neurotransmitters. However, vitamin D may exert beneficial effects on mood through other mechanisms as well.
Frequently Asked Questions
Are there any dangers to taking vitamin D supplements?
As vitamin D deficiency is very prevalent, it is generally a good idea to take a vitamin D supplement if you’re unable to get enough sunlight. However, beware of high-dose vitamin D supplementation, as high serum levels of vitamin D can cause a dangerous rise in blood calcium levels (hypercalcemia). Taking vitamin K2 alongside vitamin D may help prevent calcium spikes. And given the aforementioned potential of high dose vitamin D to cause increased falls in the elderly, it may be best to avoid weekly/monthly/yearly high doses if more regular smaller doses are feasible.
Should I pop vitamin pills, or go for the sunshine route?
First of all, these options are not mutually exclusive. Opting for supplementation in the winter and sunshine in other seasons is a common strategy. Second, it’s been suggested by several studies in different populations that sunshine has a greater effect on mood than does vitamin D alone. That makes intuitive sense, as you get vitamin D benefits in addition to other benefits such as increased endorphin production.
What Should I Know?
MDD has been linked with increased insulin resistance, and vitamin D has been shown to improve insulin resistance parameters. In this study, researchers administered high doses of vitamin D to patients with moderately severe MDD weekly for eight weeks, and found an improvement in insulin resistance parameters and possible depressive mood scores. This study highlights the need to further investigate vitamin D as a potential therapeutic for people with MDD, with a focus on dose needed to achieve an effect as well as potential side effects in this specific population.
Source: Vitamin D Supplementation Affects the Beck Depression Inventory, Insulin Resistance, and Biomarkers of Oxidative Stress in Patients with Major Depressive Disorder: A Randomized, Controlled Clinical Trial
Reproduced with permission from Examine.com. All rights reserved.
April 5, 2016
Organic food has become very popular, with more and more organic foods available every month. But is eating organic food healthier? How do you identify organic produce and which ones are a must when choosing organic? Do pesticides cause cancer and other diseases? Here is a quick guide to eating organic to help you navigate the aisles of your grocery store.
What Does “Organic” Mean?
Organic refers to foods that are grown without pesticides, synthetic fertilizers, antibiotics or artificial growth hormones. Organic farming procedures reduce pollution and encourage soil and water conservation by using crop rotation and natural fertilizers.
According to the United States Department of Agriculture (USDA), for a food to be labeled “organic,” the ingredients must be at least 95 percent organic. The next level down is the “Made with Organic Ingredients” label, in which at least 70 percent of the ingredients are organic. Foods containing less than 70 percent organic ingredients cannot use the organic seal or the word “organic” anywhere on the label. One hundred percent organic meat, poultry, dairy and eggs are free of antibiotics and artificial growth hormones. Fish is not included in the organic monitoring of animal proteins, as it is not governed by the USDA. Instead, look for “wild” caught fish rather than “farmed” fish, in most cases. Your best reference bet for choosing the healthiest and safest fish is to consult the Seafood Watch guide from the Monterey Bay Aquarium.
Which Foods Should Be Organic?
Every year, the Environmental Working Group (www.ewg.org) puts out a list of the 12 fruits and vegetables with the highest levels of pesticides—what they call the Dirty Dozen. While we await the release of the 2016 list, the 2015 list includes: apples, nectarines, peaches, strawberries, grapes, celery, spinach, sweet bell peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes. They also listed two additional items: hot peppers and kale/collard greens. The EWG advises that consumers should choose organic versions of items on the dirty dozen list. All produce bears a sticker with its identifying number, so look for a “9” at the beginning of the number, as this signifies an organic item. The EWG also puts out its Clean Fifteen list so that consumers can feel safe about which conventionally grown items they can purchase.
Are Organic Foods Healthier?
Organic foods provide a number of health benefits. Studies have shown that organic produce is higher in antioxidants than conventionally grown produce, which can reduce the risk of heart disease and certain cancers. In addition:
How to Shop for Organic foods on a Budget
Buying organic foods can really increase your food budget, as you are paying a little more for the benefits that organic offer, as well as the packaging. To help cut costs when shopping, consider shopping at your local farmer’s market. By taking the middle man out of the equation, you can save quite a few dollars. Plus, making friends with your local organic farmers allows you to taste before you buy. You’ll also benefit from eating local and seasonal ingredients. Buy just what you think you will need for the week, as certain fruits and vegetables are quicker to spoil.
At the traditional grocery store or health food store, buy items such as rice, cereal, pasta and dried fruit in the bulk bins. The organic sections of traditional grocery stores, as well as stores like Target, Wal-Mart and Costco, have increased in size and are projected to continue to expand. You’ll likely save a few dollars if you buy packaged organic items (yogurt, cereal, eggs) from discount stores.
The Bottom Line
It’s your choice to purchase organic foods and products. There’s a growing sentiment that these foods are healthier due to their lack of pesticides, hormones and GMOs. There’s no reason you can’t buy organic and save some money by shopping smarter. Stay educated about the great organic debate so you can make the best choices for yourself and your family.
U Rock Girl! ContributorTiffani Bachus, R.D.N., and Erin Macdonald, R.D.N., are the co-founders of U Rock Girl!, a website designed to nourish the mind, body and spirit of women of all ages and stages of life. They have just authored the rockin’ breakfast cookbook, No Excuses! 50 Healthy Ways to ROCK Breakfast! available at www.URockGirl.com
Protein is made up of amino acids, some of which your body can make (called “nonessential” amino acids), and some which you must obtain from food (called “essential” amino acids). Protein is the principal component of every cell in the body and is needed to build and repair tissues. It provides the building blocks for important hormones and digestive enzymes. Your body uses protein to carry oxygen in the blood and is needed for a healthy immune system. Protein is also important for blood sugar control and keeping you feeling fuller for longer periods of time. That’s why we recommend that every meal and snack contain some form of protein.
There’s a lot of conflicting information about how much protein your body needs. The Recommended Dietary Allowance (RDA) states that you need 0.8 grams of protein for every kilogram of body weight. So, a 145-pound person (65.9 kg) would need 52.7 grams of protein a day. It has been argued that this is the minimum to prevent deficiency, and nitrogen balance studies have shown that there is a higher need for athletes, regardless of their sport. The joint American College of Sports Medicine and Academy of Nutrition and Dietetics position statement calls for 1.2 to 1.7 g/kg for strength athletes and 1.2 to 1.4 g/kg for endurance athletes.
While the body has the capacity to store carbohydrate and fat, there is no such storage for protein, which is why it must be consumed daily. When too much protein is consumed, it is either used as an inefficient source of energy or converted to fat. Excessive protein consumption, whether from food sources or by liquid or powder supplements, may cause dehydration, as well as negatively impact the kidneys and bones. When protein is consumed in the range of 1.4 to 2.0 g/kg, there does not appear to be any negative effect on the kidneys and bones.
Some people don’t want to do the math and calculate their protein needs based on body weight. Instead, you can calculate your protein needs based on a percentage of your total calorie intake. We recommend protein to comprise 15 to 35 percent of your total calorie intake. That’s a pretty big range and there are a few factors that determine your requirements, including:
1. Activity level (sedentary, athlete, recreational athlete, etc.)
2. Weight
3. Goals (maintain muscle mass, build muscle mass, lose weight, etc.)
4. Age
For most adults, protein plays a role in performance, recovery and injury prevention. For children and teens, a healthy, balanced diet is important for the same reasons, as well as to provide for proper growth. Most children don’t prefer protein-rich foods, opting instead for carbohydrates in the form of cereal, chips, bread and pasta. It’s important that adults (parents and caregivers) provide a wide array of protein foods and encourage their inclusion at every meal and snack. Although protein bars and powders are popular with young athletes, children and teens should be encouraged to reach for real food, including yogurt, cheese, nuts, nut butters, turkey and soybeans.
According to the Institute of Medicine, the protein needs of vegetarian athletes are no different than that of an omnivore, provided they consume a varied diet that includes complementary proteins. Because most plant-based foods are incomplete proteins (they are missing one essential amino acid), it is recommended that vegetarians consume a blend of protein-rich foods during the course of the day to provide all the essential amino acids. Some researchers and professional groups put the protein needs of vegetarian and vegan athletes higher due to the digestibility of plant-based proteins. Vegan athletes, whose primary sources of protein are nuts, seeds, soy and legumes, should aim for an additional 12 grams of protein each day.
As mentioned earlier, protein is made up of amino acids, some of which are considered “essential” because our bodies cannot make them and must be obtained from food. However, that doesn’t mean that all of our protein choices must come from foods that have all of the essential amino acids. Instead, be aware of what foods contain protein and choose a variety of them each day.
Animal protein foods include fish, chicken, turkey, meat (from cow, lamb, pig or goat), milk, yogurt, cheese and eggs. These are considered high-quality proteins because they contain all of the essential amino acids.
Most plant-based proteins are missing at least one essential amino acid and are therefore considered “incomplete” proteins. Exceptions include soy, quinoa, amaranth and buckwheat, which contain all of the essential amino acids. Other plant-based proteins, including vegetables, legumes, grains, nuts and seeds, are incomplete but when eaten during the same day (i.e., beans and rice) all the essential amino acids are available to the body.
Every meal should contain a protein, a healthy carb, vegetables and a healthy fat. Here are some of our favorite combinations that are easy to prepare and delicious!
-2/3 cup cooked black beans served over 1/2 cup cooked quinoa and topped with salsa and guacamole
-4 to 5 oz. wild Alaskan salmon, sautéed asparagus and wild rice, topped with slivered almonds
-2 poached eggs served on top of 2 slices whole-grain bread and 1/2 smashed avocado
-8 oz. plain Greek yogurt mixed with 1/2 cup berries, 1 Tbsp. each of chia, hemp and ground flax seeds
-1 banana spread with 2 Tbsp. all-natural almond butter and topped with 1 Tbsp. chia seeds
-4 turkey meatballs served over whole-grain pasta or spaghetti squash with marinara sauce and parmesan cheese
February 17, 2016
Are you stuck in a nutritional rut, eating the same foods every day because it’s easy and efficient? Although this may not sound so bad if you eat a healthy diet, the downside is that you may be exposing yourself to the same nutrients, processing methods, pesticides (even in healthy, organic foods) every day, while also missing out on an array of nutrients.
If you’re trying to up your nutritional game without sacrificing efficiency when in a time crunch, making dietary swaps at snack time is a good place to start because these foods don’t require the investment of creating a whole new meal. The following three foods may be slightly off your radar, but they are fun, healthy and easy to add into your dietary repertoire.
Here’s why: You may order edamame at a Japanese restaurant, but it’s not likely one of your staple snack foods. Edamame is the young soybean that’s been harvested before the beans have a chance to harden. It makes a great snack because it contains fiber and protein, both of which are key for satiety. If you worry that green plant foods will leave you hungry, this one won’t.
Bonus: Research has linked soy foods like edamame to improved heart health, reduced risk of osteoporosis and cancer.
Here’s why: You likely snack on a banana or apple, but aren’t going for sweet and delicious figs. Dried figs contain up to 50 times the polyphenol content of most other fruits. Phenolic antioxidants are powerful when it comes to defending the body from damage. Figs (and dates, too) make a great snack because they’re portable and can handle a hit to your bag without bruising. They’re also packed with fiber to keep you satiated and regular. Plus, figs are both sweet and fibrous, which means you can’t devour them quickly.
Grab a few figs and a low-fat organic string cheese, or try this delicious alternative: Goat Cheese Walnut Stuffed Dates (To increase the protein content, swap the goat cheese for low-fat feta and use more feta.)
Here’s why: We all know we need more veggies, but most people aren’t opting for crudité and dip to meet their quota at snack time. Give yourself some enticing flavors and textures (like the ones below) to motivate you to get the powerful phytonutrients that help to fend off chronic illnesses. What’s better than a crunchy sandwich that contains just 50 calories and more protein than most yogurts? If that doesn’t call your name, what about chips that just happen to offer the fiber and phytonutrients that you’d get in a salad?
Try any of the options below. You can take them to the office or with you in the car. Plus, they all contain plenty of protein. Eat the “chips” and “fries” with one-half cup of nonfat Greek yogurt, cottage cheese or with a hard-cooked egg, one-half cup edamame or with two tablespoons of hummus.
Skinny Cucumber Sandwiches (You can make these in minutes; choose either the cottage cheese or cheese varieties with tomato and they contain just 50 calories and 9 g protein.)
Skinny Egg Salad Sandwiches (Eat a few of these creamy numbers on crunchy cucumber “bread” and you’ll easily forget about the vending machine.)
Paprika Zucchini Chips (Snack on these with a Greek yogurt or a wedge of low-fat cheese—or some edamame.
Guilt-Free Kale Chips (These chips have just 36 calories, plus contain cancer-fighting nutrients.)
Spicy Carrot Fries (At just 71 calories and with 5 g of fiber, these fries pack a nutrient punch without the grease of other fries. Dip them in hummus or have a hard-cooked egg with them for protein.)
Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle (Pair these with some yogurt or another protein.)
Goat Cheese & Walnut Stuffed Dates
These treats are perfect to serve as an appetizer at a party or a mid-day snack! With walnuts and goat cheese “wrapped up” in a date, topped off with a sprinkle of cinnamon; this is a flavor combination your taste buds will adore! We love the sweet, savory and salty combination of flavors with the gooey, smooth and crunchy textures. Enjoy!
Yields: 1 serving
Serving Size: 1 date
Ingredients
1 pitted date (or you can pit the date yourself by cutting the date down the middle)
½ tsp goat cheese
1 shelled walnut
Sprinkle of cinnamon
Directions
Slice the date partially down the middle so that you can see the inside but so that the bottom is still attached.
Take a ½ tsp of goat cheese and use a knife to place it in the date, then stick the walnut inside and partially close the date to avoid the ingredients from falling out.
Sprinkle a dash of cinnamon on top, but be careful not to add too much as its’ strong flavor may take away from the rest of the bite.
Nutrition Facts
Calories: 43
Carbohydrates: 5 g
Fat: 2 g
Protein: 1 g
Saturated Fat: 0 g
Cholesterol: 0 g
Sodium: 9 mg
Fiber: 0 g
Sugar: 4 g
Goat Cheese & Walnut Stuffed Dates
1 pitted date (or you can pit the date yourself by cutting the date down the middle)
½ tsp goat cheese
1 shelled walnut
Sprinkle of cinnamon
The Nutrition Twins ContributorTammy Lakatos Shames and Elysse (“Lyssie”) Lakatos, The Nutrition Twins®, share a passion to teach people how to eat healthfully and exercise so they’ll have energy to live happy lives. The twins have been featured as nutrition experts on Good Morning America, Discovery Health, Fox News, NBC, Bravo, CBS, The Learning Channel, FitTV, Oxygen Network, and Fox & Friends. They co-wrote The Nutrition Twins Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy and Beauty, The Secret to Skinny: How Salt Makes You Fat and the 4-Week Plan to Drop A Size & Get Healthier with Simple Low Sodium Swaps. The twins are both ACE Certified Personal Trainers, and members of the American Dietetic Association and several Dietetic Practice Groups.
Many people with arthritis resist regular physical activity or exercise because they fear it will increase pain or further damage their joints. The body is supposed to move; our joints allow for movement. In fact, movement eases joint stiffness, reduces joint pain, strengthens the muscles which surround the joints, and help us maintain a healthy weight. The benefits are real, so keep moving!
It is important for everyone, especially people with arthritis, to protect their joints. The goal of joint protection principles is to decrease pain and to reduce the stress or burden placed on the joints. This can be accomplished in several ways:
With regard to optimal joint health, it is necessary for us to maintain our ideal body weight. Carrying
excess body weight adds stress to our joints, especially the weight-bearing joints. For each pound that we lose, there is a 4-fold reduction in loading forces on the knee when a step is taken, according to Messier, et al.
Source: Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis and Rheumatism. July 2005. Messier et al. http://onlinelibrary.wiley.com/doi/10.1002/art.21139/abstract
It is important for everyone, especially people with arthritis, to protect their joints. The goal of joint protection principles is to decrease pain and to reduce the stress or burden placed on the joints. This can be accomplished in several ways:
The desired benefits of regular physical activity and exercise can be achieved with low-impact exercise — a gentler type of exercise that minimizes the stress put on joints during high intensity workouts. For example, according to the Mayo Clinic, “Examples of low-impact aerobic exercises that are easier on your joints include walking, riding a bike and swimming. Try to work your way up to 20 to 30 minutes of aerobic exercise three times a week.
“You can split up that time into 10-minute blocks if that’s easier on your joints.”
Source: Exercise Helps Ease Arthritis Pain and Stiffness. Mayo Clinic. February 14, 2013. http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
Reducing inflammation is part of keeping arthritis symptoms under control and improving overall joint health. An anti-inflammatory diet involves avoiding foods that increase inflammation while including more foods that decrease inflammation. Many sources suggest that a Mediterranean diet is a good choice for keeping inflammation under control.
Vitamin D and calcium are two nutrients that are required for healthy bones. Vitamin D is actually needed for calcium absorption. You can obtain vitamin D through sun exposure, diet, or supplementation. Many people need some supplementation. Your doctor can order a blood test to determine if you are deficient in vitamin D. Low calcium is associated with decreased bone density and increased fracture risk.
According to the American Association of Orthopaedic Society, “Most people are not aware that smoking has a serious negative effect on your bones and joints.” Specifically, smoking increases the risk of osteoporosis and fracture. Smoking also increases the likelihood of injuries involving bursitis or tendonitis. Smokers also have a higher risk of low back pain and rheumatoid arthritis. Stop smoking to improve bone health and joint health.
Cigarette Smoking and Rheumatoid Arthritis
Source: Smoking and Musculoskeletal Health. OrthoInfo. May 2010. http://orthoinfo.aaos.org/topic.cfm?topic=a00192.
February 4, 2016
12 Heart-Healthy Foods to Add to Your Grocery Cart
By Becky Duffett
You might be surprised to learn that heart disease is now the leading cause of death in the United States, according to the Centers for Disease Control. And with more Americans being diagnosed with cardiovascular-related issues every year, it’s important to understand what you can do to better protect your heart. Fortunately, healthy habits and smart food choices can make a big difference. The American Heart Association (AHA) recommends keeping calories in check, eating a variety of nutrient-rich foods, and limiting saturated fats and trans fats.They also say to go easy on red meat, salt, added sugar, and alcohol.
Need a few tasty suggestions? Add these hard-working, heart-healthy items to your grocery list to help keep your ticker in shape.
1. Salmon
Fish is the best source of omega-3 fatty acids, which has been shown to reduce the risk of irregular heartbeats, lower blood triglyceride levels, slow the buildup of artery-clogging plaque, and lower blood pressure. Experts recommend eating two servings of omega-3-rich fish per week, such as salmon, tuna, mackerel, and sardines. Prep tip: Rub salmon with olive oil, garlic, and lemon zest before grilling.
2. Oats
All dietary fiber is good for you, but soluble fiber in particular has been shown to reduce total and LDL cholesterol levels. And ordinary oats happen to have more soluble fiber than any other grain. Prep tip: Try easy overnight oats for breakfast.
3. Walnuts
Nuts are a great source of healthy fats, antioxidants, and fiber. Eating a small handful of nuts regularly reduces the risk of developing heart disease. Walnuts are the highest in omega-3s, but almonds, hazelnuts, and pistachios are also smart choices. Prep tip: Sprinkle walnuts on a salad.
4. Black beans
Beans and other legumes are rich in protein, high in soluble fiber, and contain no saturated fat. Enjoy any variety of beans, chickpeas, or lentils, but black beans get extra points for heart-healthy antioxidants. Prep tip: Serve beans with brown rice, avocado, and salsa.
5. Extra-virgin olive oil
There are a number of healthy reasons to make extra-virgin olive oil your go-to. First among them, olive oil contains monounsaturated “good” fats that can help reduce your LDL cholesterol levels. Extra-virgin varieties also contains antioxidants, for an added boost. Prep tip: Use a drizzle of olive oil instead of butter when sautéing vegetables or scrambling eggs.
6. Blueberries
All colorful fruits and veggies contain phytonutrients and offer health benefits, but dark-skinned blueberries are especially high in disease-fighting antioxidants that can help prevent heart disease. Prep tip: Fold blueberries into oats, smoothies, and salads, or munch them straight out of hand for a sweet snack.
7. Kale is hot for a reason. The dark crinkled leaves contain antioxidants, fiber, and a bevy of beneficial vitamins and minerals that have been shown to support heart health. Not into kale? Spinach, Swiss chard, beet greens, turnip greens, and collards are good for you, too. Prep tip: Slip raw greens into fruit-based smoothies.
8. Yogurt
Yogurt packs protein and calcium, and as it turns out, what’s good for your gut may be good for your heart, too. Recent research indicates probiotics may help lower blood pressure. Skip the flavored options and enjoy plain, unsweetened yogurt instead. And consider adding other probiotic-rich fermented foods, like sauerkraut, kimchi, and sour pickles, to your diet. Prep tip: Top Greek yogurt with fresh fruit, or go savory with cherry tomatoes and basil.
9. Avocado
Creamy avocado contains more potassium than a banana, which can help regulate blood pressure. It also has high levels of monounsaturated fats, folate, and fiber, making it a heart-health powerhouse. Prep tip: Spread avocado on your sandwich instead of mayo.
10. Tofu
Made from soy beans, tofu is a satisfying source of plant-based protein. High in polyunsaturated fats, fiber, vitamins, and minerals, but low in saturated fat, tofu is a heart-healthy alternative to meat. Soy butters, nuts, and burgers are also great options. Prep tip: Toss cubed tofu into a veggie stir-fry.
11. Experts have gone back and forth for a long time, but with the latest dietary guidelines, the USDA points to research that shows coffee may reduce your risk of type 2 diabetes and cardiovascular disease. Just be careful with added fat and sugar (sorry, venti caramel macchiato lovers). Prep tip: Sip that morning mug of home brew.
12. Dark chocolate
Chocolate contains flavonoids, an antioxidant found in plants, which may help to improve circulation. Your doctor probably doesn’t want you to use that as an excuse to binge on sweets, especially if you’re at risk for diabetes. But dark chocolate (at least 70 percent cocoa) can be an acceptable treat in moderation. Prep tip: Break off one or two squares (about 1.5 oz/45 g), and savor them with a handful of berries or cherries.
Didn’t see your favorite food on this lineup? Keep in mind that there’s no one secret ingredient for heart health, and think about general categories. “Broccoli is a great example of a good choice, but if it doesn’t make your list, don’t worry about it. Choose vegetables you enjoy, eating green beans, kale, cauliflower, or Brussels sprouts, too,” says Alice Lichtenstein, professor of nutrition science and policy at Tufts University. “The same for fruits, low-fat dairy, and whole grains. The point is to make healthy foods choices that you enjoy, and make it a lifelong habit.”
Individuals of all ages should work on balance and coordination exercises.
Seniors primarily due to muscle loss, lose the strength to perform daily activities such as picking something off the floor. Practice by balancing on one foot and bending over to pick something up. This movement can be modified by starting to pick something off a chair or bench. Once that is accomplished then the object can be laid on the ground to be picked up.
