Diet

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Going Vegan: How To Get Enough Protein Without Meat And Fish

by Lee Memorial Health System

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You mean I don’t have to eat meat or fish to get enough protein?

Going green is a life sustaining strategy that has gained momentum, even crossing over into what more and more of us are eating.  Plant based foods grown from the earth are now preferred by more and more in the mainstream, and it seems there is no turning back.

The concept of Meatless Monday is a way for non vegans to start fueling the body so that, with proper planning, it is no longer necessary to count calories,  your heart health is enhanced and diabetes is controlled.  Even those concerned about getting enough protein in their diet need not worry.

Take on Meatless Monday as a new habit for the next 30 days and see what difference it makes.  Trimming calories equals trimming fat off your body, increasing energy and overall improvement in health, wellness and athletic performance.

Click “play video” above for new ideas and encouragement.

 

Burning Body Fat

by Tavis Piatolly, MS, RD

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“I want to perform better, gain more muscle, be leaner and eat better, but burning body fat is my biggest problem.”

These are common goals that most if not all athletes strive for when training for a season, event or match.  It’s not uncommon for athletes to put too much emphasis on scale weight instead of burning body fat, thus improving their muscle to fat ratio.

I’ve seen losses of 20 lbs and only 3-4 pounds are fat. The remaining 16-17 pounds are muscle tissue and fluid.

The primary reason is these people engage in dietary methods that induce weight loss too quickly which compromises muscle tissue–starvation diets, very low carb diets and fluid restriction.  The negative long term effects result in poor performance and a decline in health.

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Vitamin D Supplimentation For Health & Athletic Performance

by Tavis Piatolly, MS, RD

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There’s been an abundance of discussion about Vitamin D recently, especially regarding its affect on health, longevity and athletic performance.

An estimated 1 billion people worldwide across all ethnicities and age groups have vitamin D deficiency.  It is also estimated that 40-70% of the US population are vitamin D deficient. This is mostly attributed to people getting less sun exposure because of climate, lifestyle and concerns about skin cancer.

The Dietary Reference Intake (DRI) values for vitamin D which were initially established to prevent rickets and osetomalacia are considered too low by many experts.  Currently, the DRI values are 200 IU for infants, children, adults up to age 50 years, and pregnant and lactating women; 400 IU for adults aged 50 to 70 years and 600 IU for adults older than 70 years.

Studies suggest that we may need more vitamin D than presently recommended to prevent chronic disease whereas new research supports the role of vitamin D in protecting against cancer, heart disease, fractures and falls, autoimmune diseases, influenza, type 2 diabetes and depression.

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Does High Protein Food And Supplementation Affect Performance?

by Tavis Piatolly, MS, RD

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Protein food and supplementation for athletic performance has drawn significant attention on every level of sports.

I have heard everything from eating more protein increases muscle size, makes me stronger or gives me more energy–all are completely false if you’re already eating enough protein.

We’ll discuss the functions of protein in more detail but most importantly, I’ll address the key take home points you need to know about how this nutrient can help you as an athlete.  Furthermore, I find where athletes are most confused is regarding how much protein they actually need on a daily basis.

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How Much Water Should An Athlete Drink?

by Amanda Carlson, MS, RD

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We’ve heard it all before. “You can take a horse to the water but you can’t make it drink,” but exactly how much water should an athlete drink?

I’m not saying we are like horses, though exercise can build up horse-like appetites.  Let’s face it–healthy eating and exercise require proper hydration so that the body and mind work together, to help us perform at our peak.

It’s important to calculate the amount of water that’s right for your body weight so you can hydrate like a pro and be your best.

Click on this two minute video “Think About What You Drink” for the real deal.

 

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Gluten: Harmful To Most Of Us Or Commerce Driven Trend?

by David DeRose, MD

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Is gluten making me fat or causing me to have a pot belly?  What is it and how is it harmful?

First of all, if you don’t have any intestinal problems, you’re feeling great and you’re eating things like wheat, barley and rye, odds are you have absolutely no problem with gluten.  And beyond that, considering all the commercial hype we’re exposed to about gluten-free diets, let’s get our facts straight about who is impacted and who is not.

Take three minutes and catch David DeRose, MD giving the information that will point you in the right direction.

Click on “play video” above.  

Leave your questions in the reply section and we’ll have our registered dietitian respond.

 

Reasons To Drink Coffee Before The Workout

by Cynthia Sass, MPH, RD

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Half of Americans start their day with coffee, and, according to recent study, working out after downing a cup of java may offer a weight loss advantage.

The Spanish study, published in the International Journal of Sport Nutrition and Exercise Metabolism, found that trained athletes who took in caffeine pre-exercise burned about 15 percent more calories for three hours post-exercise, compared to those who ingested a placebo. The dose that triggered the effect was 4.5 milligrams of caffeine per kilogram of body weight. For a 150-pound woman (68 kilograms), that’s roughly 300 milligrams of caffeine, the amount in about 12 ounces of brewed coffee, a quantity you may already be sipping each morning.

If you’ve always thought of coffee as a vice — one you’re simply not willing to give up — you’ll be happy to know that it’s actually a secret superfood. And if you exercise, caffeine can offer even more functional benefits for your workouts. Here are five more reasons to enjoy it as part of an active lifestyle, along with five “rules” for getting your fix healthfully.

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Can Decaf Coffee Keep Me Awake At Night?

by Joy Bauer

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It’s obvious that regular coffee can keep you up at night — but can decaf coffee also be a culprit?

 

Q: When I drink coffee, I drink only decaf, but on the nights I have a cup, I notice I have a hard time falling asleep. My friend told me that even decaffeinated coffees and teas contain small amounts of caffeine. Is that true? Do I need to stop drinking hot beverages at night?

A: The teeny-tiny amount of caffeine in decaffeinated drinks is so inconsequential that it really shouldn’t affect your sleep (generally less than 5 milligrams per cup, compared with 100-plus milligrams in regular coffee).

There are a couple of reasons why your beverages might keep you awake.  First, if you order decaf coffee at a restaurant, you may not be drinking actual decaf. It is a sad fact that some restaurants accidentally serve full caffeinated coffee instead of decaf. Even the color of the pot or the label on the carafe may be misleading. If caffeine is a real problem for you, I recommend I you avoid coffee altogether when you eat out. Instead, order decaffeinated or herbal tea, and examine the tag to confirm that you received what you asked for.

Another possibility is that there is a psychological reason you can’t sleep — either you are worried about not getting enough sleep, or you are too revved up from your evening’s activities. If there is any lingering doubt, switch to herbal teas, most of which naturally contain no caffeine. Read the label to be sure.

 

Editors note:  One Starbucks tall brewed decaf contains 20 milligrams of caffeine.   Their same size regular brewed coffee contains 330  milligrams of caffeine.

 

What To Eat While Working Out

by Tavis Piatolly, MS, RD

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If your exercise event lasts 2 hours or more, what plan do you have, if any, for eating during the workout to stay energized?

 

If there is no plan and you “push through it,” you may be breaking down the very muscles you want to keep built up.  

When is the best time to eat?  You may even be wondering should I consume liquids or solids–packaged gel or sports drinks?  How do I maximize my performance?

If you put in serious time and expect the best possible results no matter if it’s dancing, golf, tennis, biking, running, swimming, circuit training, football, basketball, soccer, lifting or any other sport, you’ll get useful information in this podcast.

Set aside a little time now to acquire the latest scientific information and insure that your game is sharp for the long haul.  The edge is there for the taking!

Click on the play “arrow” above.

 

Strategies For Fat Loss

by Tavis Piatolly, MS, RD

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What’s one key strategy for optimal fat loss?  Eat lean protein at every meal.

The body requires 30% more energy to break down protein than carbs or fats which increases the number of calories you burn while eating also known as The Thermic Effect of Food (TEF).

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49ers 1st Round Pick Eric Reid On Sports Nutrition

by Tavis Piatolly, MS, RD

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Eric Reid discusses sports nutrition and the impact it has made in high school, college and now in the NFL.

In high school his goal was to gain lean muscle mass as quickly and as healthy as possible.  He accomplished that, and went on to an awesome career at LSU where he continued with his habits, and then earning a selection to the Pro Bowl as a defensive back in his first year in the NFL.

Click “play” button for podcast interview.

 

Post Workout Meal: How To Recover Faster

by Tavis Piatolly, MS, RD

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What’s the most advantageous way to refuel immediately after exercising?

There is a window of opportunity to refuel, or “fill the tank” back up after  excercise.  Some believe it’s within 30 minutes and others say the window closes after 2 hours.

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