6 Simple Ways to Cut Carbs Without Feeling Deprived

1

Use Veggie-Based Pasta Swaps

 

Slashing carbs from your diet can be surprisingly easy. There are plenty of ways to lighten up your carb intake without sacrificing your favorite foods!

Let’s start with pasta. Pasta is delicious, but most pasta isn’t exactly helpful if you’re trying to lose or maintain weight. Enter spaghetti squash, zucchini noodles, and

and broccoli cole slaw. You can save around 160 calories and about 30g carbs per cup with any of these veggie swaps.

Spaghetti squash is the perfect base for classic pasta pals like meatballs and marinara sauce. They have a similar texture to traditional pasta and a mild, slightly sweet flavor.

Zucchini noodles (commonly known as zoodles) are a great replacement for spaghetti or fettuccine. Just use a veggie spiralizer to create perfect zucchini noodles. And when steamed until soft, bagged broccoli slaw is an excellent option. It works well with practically any type of sauce, and there’s practically no prep required.

2

Use Reduced-Carb Flatbread or Tortillas Instead of Sliced Bread

Turn your sandwich into a wrap. It’ll be just as delicious, and portable!

You can easily save around 100 calories and 20g carbs without sacrificing any taste by swapping out two slices of regular bread for a reduced-carb tortilla or flatbread. La Tortilla Factory’s Low Carb tortillas are one choice.

3

Wrap Your Sandwich or Burger in Lettuce or Cabbage

Another great swap for sandwich bread or a burger bun is to wrap your goodies up in big pieces of lettuce or cabbage. You’ll save significant calories and carbs, plus you’ll add some freshness and crunch to your meal. And if you want to go the cabbage route, just steam the leaves until partly softened. Blot dry, let cool, and store in the fridge.

4

Use Cauliflower as a White-Rice Swap

A newly popular way to use this white veggie is to turn it into rice. It has the perfect texture and flavor and you can have a cup of the stuff for only around 30 calories and 7g carbs, versus a cup of white rice for 200 calories and 40g carbs. Use it anywhere you would use normal rice!

5

Watch out for High-Carb Veggies

 

Sure, vegetables are healthy, but some of them are surprisingly high in carbs. A cup of green peas has 21g carbs, and a cup of yellow corn kernels has around 36g carbs. If you’re strictly watching your carb intake, stick with low-carb veggies like leafy greens, asparagus, and green beans.

6

Do the scoop

Scoop out the insides of carb-dense foods like bagels and potatoes. You wouldn’t believe how many carbs you’ll save. Plus, you’re making room to add yummy toppings of your choice, like marinara sauce and cheese.

For more tips ’n tricks, plus guilt-free recipes, food finds, and more, sign up for free daily emails at hungry-girl.com!

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One leg dead lifts and the benefits of doing them.

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

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How to Determine Macronutrient Needs Based on Goals

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)
________________________________________
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.

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VersaClimber a new addition to Fitness Resources

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.

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Vitamin D for Major Depressive Disorder

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.

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Fit Life / What You Need to Know About Eating Organic

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

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How Much Protein Do We Actually Need?

U Rock Girl! Nutrition//2/16/2015

Nutrients in food are critical for building and repairing body tissues and for regulating digestion, energy production and muscle contraction. The human body needs fuel in the form of calories from all three macronutrients—protein, carbohydrates and fat. Each macro plays an important role in the body and has specific functions. With all the hype around macros, and how much or little we really need of each, it seems that following a higher-protein, lower-carbohydrate diet is the way to go. Or is it? Should we be eating more protein than carbohydrates or fat? What are the best sources of protein—animal or plant based? Let’s break it down.

What does protein do for the body?

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.

How much protein does the body need?

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

Special Considerations

Children and Teens

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. 

Vegetarians

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.

Best Types of Protein

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–derived Proteins

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.

Plant-based Proteins

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.

Protein-rich Meals

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

 

U Rock Girl!Contributor

Tiffani 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

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3 Healthy Snack Swaps to Add Variety to Your Diet

ACE/Fit Life

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.

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9 Ways to Keep Your Joints Healthy

 

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:

• Pay attention to pain signals
• Avoid activities that stress joints or increase pain
• Pay attention to proper body mechanics
• Balance activity and rest; don’t overdo activities
• Check out available assistive devices or mobility aids
• Maintain a healthy weight

Maintaining Your Ideal Weight Is Important for Joint Health

Joint Protection Is Important for Optimal Joint Health

 

Written or medically reviewed by a board-certified physician. See About.com’s Medical Review Policy.

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:

• Pay attention to pain signals
• Avoid activities that stress joints or increase pain
• Pay attention to proper body mechanics
• Balance activity and rest; don’t overdo activitiesCheck out available assistive devices or mobility aids
• Maintain a healthy weight

Low-Impact Exercise Is Beneficial for Your Joints

 

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}

Strengthening Muscles Around Joints Improves Joint Health

The muscles that support our joints must be kept as strong as possible. You can work on maintaining or improving your muscle strength by doing strengthening exercises. Weight training is often used as part of a strengthening regimen. Be careful to pace your workouts and not overdo. With proper strength training, you will increase the stability of your joints, while decreasing pain.

Arthritis is characteristically associated with limited range of motion. To preserve your current range of motion or improve it, you should routinely put each joint through its full range of motion. Extend, bend, or rotate each of your joints. Range-of-motion exercise improves flexibility, relieves stiffness and pain, and helps us to keep our joints functional.

An Inflammatory Diet May Be Beneficial for Joint Health

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 Important for Joint Health

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.

Stop Smoking to Improve Bone and Joint Health

 

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.}

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Mark Mayes
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