Lifestyle Management & Nutrition

Can't find time for a full workout? Try smaller burst of exercise throughout your day. It seems many of fall into the "all or nothing" category - especially when it comes to exercising. We think to ourselves, "If I can't go for the 30 minute run or I can't get to the gym today, I just don't have time to exercise." The fact is, doing something - even going for a 10 minute walk - is better than doing nothing at all. 

If you don't have time for a full 30-minute sweat session, aim for three 10-minute spurts of activity instead. Go for walk, jump rope, or do some calisthenics. Even doing sit-ups, push ups and/or jumping jacks while watching t.v. can make a difference!

Healthy wishes,
Alissa

Getting up to exercise in the morning is a challenge for the majority of people. That's most likely why it's hard for them to also squeeze in a breakfast after their workout. Research shows that the saying "breakfast is the most important meal of the day" is critical for those who exercise in the morning. Eating breakfast after your workout will not only help you to properly recover from a workout, but it can also help you to lose and keep off weight. The American Journal of Epidemiology published a study in 2003 finding that people who skip breakfast are 4 1/2 times more likely to be obese than those who take the time to eat in the morning.

Does this mean just any breakfast will do? Absolutely not. What our bodies ideally need is between 400 and 500 calories containing a mix of carbohydrates and protein post exercise within no longer than 30 minutes. The carbohydrates will help to replenish glycogen in your muscles, and the protein will help to protect, build and repair your muscles. Eating a little something before your workout is also key.  Neglecting this promotes the break down of muscle for energy, which ends up wasting all the time you spend doing the exercise in the first place. Below are some quick and tasty breakfast ideas that will give your body the nutrients you need in order to fuel prior to your workout and to refuel afterward.

EAT LIGHT BEFORE YOU HEAD OUT
Eating before you workout is extremely important in order to give you the energy you need, as well as to prevent muscle breakdown. Try these pre-workout meals that will fuel you up, but not upset your stomach in the process.

CINNAMON JAM TOAST
Toast a slice of whole-wheat cinnamon-raisin bread. Spread with one tablespoon each mascarpone cheese (which will hold off hunger) and blackberry jam (which provides quick-digesting carbs).

Don't care for cheese and jam? Try any all-natural nut butter such as peanut butter, almond butter, soynut butter, sunflower butter, cashew butter, etc.

PUMPKIN RICOTTA WAFFLE
Mix and heat 1/4 cup natural pumpkin (try the unsweetened canned variety) with two tablespoons part-skim ricotta (it's a lower-fat cheese, which is ideal pre-workout). Spread on a whole-grain waffle. Top with pumpkin pie spice and brown sugar.

CHOCOLATE OATMEAL
Cook 1/4 cup one-minute oatmeal; mix with 1/4 cup strawberries, blueberries, blackberries or raspberries, which contain compounds that help reduce inflammation. Top with one tablespoon of antioxidant-rich dark chocolate chips.

"BAKED" APPLE
Core an apple. Drizzle with honey, cinnamon, and nutmeg. Microwave for four minutes. Fill with 1 1/2 tablespoons of Bear Naked Peak Protein granola, which has more protein than most.

POST WORKOUT BREAKFAST
Eat as soon as possible and no longer than 1/2 hour afterward.

FROZEN WAFFLES WITH A PROTEIN BOOST
Toast two frozen wholegrain waffles - Kashi or Vans are good brands. Top them with six ounces of fat-free vanilla Greek yogurt, 2/3 cup blueberries, and a tablespoon each of unsalted chopped almonds and hazelnuts (or other nuts of choice).

WHAT'S THE BENEFIT? The waffles provide carbohydrates to replenish energy stores lost during your workout. Research has also shown that whole grains help reduce the risk for chronic disease. Greek yogurt contains twice the protein of regular yogurt. Antioxidant-rich blueberries help fight disease and inflammation, and the nuts are high in vitamin E, which may help reduce abdominal cramping and pain before and after running.

SAVORY GREEK PITA
Toast a whole-wheat pita - Joseph's oat bran, flax and whole-wheat pitas are a great whole-grain choice. Spread two tablespoons olive tapenade inside. Fill with three diced dried apricots and a few slices of tomato, red onion, and red bell pepper. Add three pieces turkey bacon and1/4 cup low-fat feta cheese.

WHAT'S THE BENEFIT? Breakfast is an ideal time to eat antioxidant-rich fruits and vegetables such as tomato and onion. Intense exercise causes free radical production in our bodies, which in excess can cause damage to our cells and chronic disease. Antioxidant-rich foods help to reduce the number of free radicals and damage they can cause. Red bell pepper contains vitamin C, which is an immune-boosting antioxidant. Tapenade is rich in healthy fat, which is essential in order to protect your heart and lubricate your joints. Turkey bacon contains protein, helping to protect your muscle mass and keep you fuller longer.

BREAKFAST PARFAIT
Slice a banana over six ounces fat-free vanilla Greek yogurt. Mix with two tablespoons all-natural peanut butter and 1/4 cup high-protein, high-fiber cereal with at least five grams of protein and fiber per serving, such as Kashi Go Lean. Sprinkle with two teaspoons cinnamon.

WHAT'S THE BENEFIT? Adults who eat high-fiber cereal daily feel less fatigue than those who eat cereal low in fiber, says a study published in the journal, Appetite. Bananas are runners friend as they are potassium-rich, which can help to decrease muscle cramping. Bone strength is essential to maintain, which is why the Greek yogurt in this dish is important. It provides the needed calcium and lactoferrin, a protein that contributes to strong bones. All-natural peanut butter provides heart-healthy monounsaturated fats (avoid Skippy, Jif and store brands as they contain unhealthy trans-fats). Research shows that daily cinnamon consumption can help fight diabetes, due to its ability to stabilize blood sugar levels.

SOUTHWESTERN WRAP
Fill a whole-wheat tortilla (Josephs, Cedars - whole-wheat, or La Tortilla Factory brands) with 1/4 cup warmed black beans and 1/4 cup quick-cooking brown rice. Add a scrambled egg, 1/2 cup spinach, quarter of an avocado, 1/4 cup low-fat cheddar cheese (I prefer 50% light Cabot Cheddar), two tablespoons salsa, and fresh cilantro. Make these the night before and simply warm it up in the morning for an even quicker option throughout your week. They're great to freeze as well so you'll have a bunch for your week!

WHAT'S THE BENEFIT? Just one egg contains six grams of protein, and black beans are also rich in protein, helping to build muscle immediately after your workout. Beans are also rich in fiber, and brown rice is a good source of manganese - a mineral that helps to convert the carbohydrates in rice to energy. Spinach has more than 90 percent of your daily need for vitamin K, which contributes to bone strength.

TROPICAL SMOOTHIE
In a blender, combine one cup low-fat peach kefir, 1/4 cup non-fat or low-fat milk (soy, hemp, rice or coconut milk will also work), 1/2 cup canned crushed pineapple (no sugar added), two tablespoons dried unsweetened raw coconut, 1/2 cup plain old fashioned oats, and 3/4 cup frozen raspberries. Blend until smooth.

WHAT'S THE BENEFIT? Several studies have linked kefir, a yogurt-like fermented drink, with reduced reaction to allergens. In a 2008 Australian study, it was reported that long-distance runners who take a strain of the probiotic lactobacillus (also found in kefir) every day suffer less-severe bouts of respiratory illness. Oats can help cut your risk of heart disease and type 2 diabetes, while raspberries are rich in the antioxidant quercetin. A small, recent study published in the International Journal of Sport Nutrition and Exercise Metabolism, concluded that daily quercetin supplements may help increase exercise endurance.

SWEET & NUTTY SANDWICH
Spread two tablespoons cashew butter (can use all-natural peanut butter, almond butter, soy butter,  sunflower butter, ect. as well) on half of a toasted Thomas' 12 Grain English Muffin. Add two tablespoons mango chutney, one tablespoon golden raisins, and 1/4 cup 1% low-fat cottage cheese. Top with the second half of the muffin.

WHAT'S THE BENEFIT? The cashew butter (or other nut butter of choice) in this "gourmet" PB&J supplies monounsaturated fat to keep you satisfied and full until your next meal or snack. The high-protein muffin contains about six grams of protein, whereas the brand's original version contains just four. The raisins pack energizing carbs, and cottage cheese is chock-full of protein, as well as sodium to help rebalance your electrolyte levels after a sweaty run.

Following these suggestions will ensure proper recovery from your workouts, sustained energy during your workout and throughout your day, and the ability to maintain a healthy weight.

Healthy wishes,
Alissa C. Robertson, MS, RD


Information Source: Runner's World, March 2010 Issue

It's easy to eat poorly now a days with our busy schedules and convenience foods always in our face. It takes some thought, preparation, and dedication to eat well. My suggestion - keep it simple! You can't go wrong eating lots of fruits, vegetables, lean proteins and whole grains. But there are truly foods that will give us that extra boost you are looking for. The following are a compilation of some of my favorite nutrient-rich foods that will provide you with the vitamins, minerals, and powerful antioxidants to keep you feeling at your best. Whether you're wanting to feel healthy day-to-day, perform at your best, or prevent injury, these foods will get it done every time!

RAISINS
Just look in your pantry! Raisins are the perfect on-the-go fuel with more than 30 grams of healthy carbs per 2 tbsp, making them ideal for snacking on - especially during a longer workout such as a run. When eaten alone, raisins will actually decrease mouth acidity, which helps to prevent bacteria that may eventually lead to tooth decay. Combine your raisins with a handful of unsalted nuts or a Greek yogurt when you're not exercising, and this duo is sure to keep your energy levels going through the day!

MUSHROOMS
All forms of mushrooms provide an abundant source of potassium, which is crucial for our body's fluid balance. Ever heard of antioxidants? Mushrooms contain a powerful antioxidant called L-ergothioneine, which is rarely found in foods we eat regularly. Antioxidants are beneficial as they help fight off illness by preventing free-radical damage from exercise, environmental toxins, lack of sleep and more! Try using a portabella mushroom as the crust for a mini pizza. Try them in salads, sauteed with other veggies as a side dish or add to your soups for a spoonful of potassium kick!

HEMP SEED OIL
Healthy Fats
Most of us have heard or read about the importance of omega-3's in our diet. Hemp seed oil is a nutty-tasting oil that provides your daily needs of both Omega 3 & 6 in just one tablespoon. These essential fatty acids are imperative for maintaining a healthy heart, controlling inflammation and preventing depression. Many studies have also shown a  link to a deficiency in Omega-3's and Alzheimer's. Use this tasty oil for dipping bread, as a dressing for your salads, or drizzle over your steamed veggies. The possibilities are endless!

BISON STEAKS
Protein and Iron
This is by far one of my favorite meats that I strive to include at least once per week. Bison is high in protein and contains very little saturated fat. A 3.5 ounce portion contains more than 50% of our needs for vitamin B12 and over 30% for zinc and iron. These nutrients are extremely important for proper muscle function and recovery after workouts. The key with this meat is to make sure not to overcook it. Enjoy as a steak, grind into burger meat or cut into chunks for a stir-fry or soups.

BERRIES
Inflammation Fighters
These are among my favorite fruits. Choose from strawberries, blueberries, raspberries, blackberries, or any of the many exotic berries such as acai and goji. Once again, we bring up antioxidants. Berries, in particular, contain a specific antioxidant called anthocyanidins. These compounds prevent the kind of damage to our cells that leads to premature aging. You may also find that consuming berries in a shake or on their own after a workout will prevent muscle soreness. Use berries as a sweet treat rather than turning to the candy!

WHOLE GRAINS
Quick Carbs
Pouches of oatmeal (like those made by Kashi Go Lean) can provide you with a quick and healthy choice if you're in a rush for breakfast or after your workouts. Simply microwave the packet with either water or low or non-fat milk and you're good to go. You'll get some fiber and much needed B-vitamins to fuel your day.

CANNED BEANS
Nutrition at a Bargain!
I have to say, one of the best buys in the grocery store happens to be down the isles. If you know anything about me, I'm always encouraging doing MOST of your grocery shopping along the perimeter of the grocery store. Well, here's one exception. Just a one-cup serving of most canned beans provides us with over 25% of our Daily Value for protein, almost 60% for fiber, and 20%
for iron. I recommend including beans 4-5 times per week as a healthy, cheap, and energy-boosting option. Remember to rinse your beans well to wash off some of the sodiuim. Beans can be a great topping on a salad, as a side mixed with other veggies, a great addition to a burrito, or add to soups for a hearty meal this winter!


Liquids
 
WATER - The Most Neglected Nutrie
Staying hydrated is extremely important for our energy levels. Did you know our bodies are made up of 75% water? We should be drinking 1/2 our weight in water to keep our energy levels up, our mouths from becoming dry, our bellies full and our skin plump and radiant.

WHITE TEA
Here are more antioxidants for you. White tea has been shown to prevent proteins from breaking down in your skin, keeping it healthy, plump, and wrinkle-free!

KEFIR
You can find this calcium, vitamin D, and protein-rich drink in the yogurt isle. Just one cup provides 30% of your daily value of each. I enjoy kefir in smoothies, with cereal, or even on it's own. Give it a try. You may be pleasantly surprised!

Healthy wishes,

Alissa Robertson, MS, RD

Yes, it's that time of year. We have just 12 days until the big day - Christmas! :)

This following is from Burlington Adventure Boot Camp's Director and owner Steve Fuchs. I just had to share it with my readers as well. You can read more about Steve's Boot Camp at: Burlington Adventure Boot Camp.
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Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know one item on your list that can't be found at Bon Ton or Best Buy.

You're wishing for a flatter tummy — so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.

On the First Day...Give yourself the gift of Planks.
Planks are THE foundation exercise for a strong core. They're simple, effective and can be done most anywhere. To do a basic plank, get in the "top of a push-up" position. If you're a beginner you can start off your knees and elbows. Bring your hips down in line with your knees and head.... and hold that position! You're doing a plank.

On the Second Day...Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, carrots, beans and chickpeas.

On the Third Day...Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day...Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day...Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day...Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to a flatter stomach.

On the Seventh Day...Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. If your indoors, superfast squat kicks are a great substitute.

On the Eighth Day...Give yourself the gift of Low Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. If you know it's got sugar, then have a half serving, or better yet, fruit. If you really want results, then you're going to have to start saying no to sugar.

On the Ninth Day...Give yourself the gift of a Nutritional Cleanse.
Ladies, the gift of health will last longer than that pedi-mani you were thinking about. A nutritonal cleanse is one of the best ways to reduce your cravings for the wrong foods. In the process you lose the toxins that drain energy and release fat - lots of it. (Please feel free to contact me for recommendations on how to do a healthy AND safe food cleanse - Alissa.)

On the Tenth Day...Give yourself the gift of No Grain.
If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day...Give yourself the gift of Mountain Climbers.
Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day...Give yourself the gift of a flatter tummy - and love your body again!
Repeat the above exercises 2-3 times per week to maintain your results!

Healthy wishes,
Alissa

Does this scenario sound familiar? You're at a pre-athletic event get together or post-event potluck and you and your buddies are indulging in huge plates of spaghetti. And why not? You're soon to be pushing yourself to the max or just finished doing so and carbs are king, right?

Something's missing, however. You and the other athletes may be missing out on another essential nutrient, especially if you've been following the government's dietary guidelines. In September, the International Society of Sports Nutrition (ISSN) released a position paper by nine researchers in the
field of protein and exercise. What did they conclude? The found that people who engage in regular exercise, like runners, don't just need more calories, but they also need more protein.

With every step a runner takes, for example, they carry two to seven times his or her body weight. Protein is what keeps your body healthy under all that strain.  Adequate protein intake accelerates muscle growth and speeds recovery by helping rebuild muscle fibers stressed during a workout. Since protein helps muscles heal faster, athletes who consume the right amount are less likely to get injured. According to the authors of the ISSN paper: Athletes who get insufficient amounts of protein are at a higher risk of injury.

ISSN's study also concluded that high-protein intake has been shown to help maintain a strong immune system.  After an intense bout of exercise, your immune system is weakened for
about four to five hours. Protein stimulates white blood cells, which helps shield against upper-respiratory problems. Other research done in the Military show that Marines who ingested high amounts of protein had fewer medical visits than those with lower protein intake.

So how much protein is enough?

The USDA's Recommended Dietary Allowance (RDA) for protein is .8 grams per kilogram (or .36 grams per pound) of body weight. But that's not enough for athletes, according to the ISSN, which says endurance athletes need 1.0 to 1.6 grams per kilogram a day (or .45 to .72 grams per pound). That translates into 75 to 120 grams of protein daily for a 165-pound individual. Don't worry about "overdosing" on protein. While some reports claim that high-protein intake is linked with kidney problems and calcium loss, the ISSN says it's not a concern for healthy athletes.

Lean meats and other animal products, like eggs, milk, and whey (a by-product of milk), pack a
lot of protein. Four ounces of chicken breast, for example, contain about 32 grams of protein. The fat in food interferes with the rate of protein absorption, so limit your intake of high-fat foods, such as rib eye or prime rib. Vegetable-based sources, such as beans, lentils, nuts, seeds, and soy, aren't as protein-dense. A half cup of black beans, for example, has about eight grams and they fall short on all nine essential amino acids, the chemical building blocks of protein. Soy is the exception and is a good source of high-quality protein. Athletes who avoid animal products can make up for this deficit by eating a variety of the most protein-rich vegetables and grains, such as soybeans, oats, and quinoa. The key is to consume a variety of protein sources since not all the protein in a food is easily absorbed by your body. The more variety the better.

So the next time you are thinking about carbo-loading for an athletic event or refueling with carbs afterward, consider whether or not you are including a high-quality source of protein. If not, you may  want to add some grilled chicken or beans and quinoa.

Example of A Protein-Rich Day for an Athlete

A 165-pound athlete needs between 75 and 120 grams of protein daily. Spread intake throughout the day, eating some at each meal, to ensure your body has a steady supply.

7 a.m.
3/4 cup oatmeal + two scrambled eggs + six ounces orange juice + cup of coffee with
skim milk = 25 grams

10 a.m.
Banana + two tablespoons peanut butter = 8 grams

11 a.m. (pre-workout)
Half a bottle of low-fat chocolate milk (about four grams of protein per
serving) + 12 p.m. (post-workout) Second half of the chocolate milk = 8 grams

1 p.m.
Two slices whole-wheat bread, four ounces all-natural sliced turkey, one ounce sliced reduced-fat cheese, lettuce, tomato, mustard = 32 grams

2:30 p.m.
1 apple
Six ounces fat-free Greek yogurt = 14 g

6 p.m.
Mixed-greens salad with peppers, cucumber, and tomato; one tablespoon balsamic vinaigrette dressing + four ounces grilled salmon + 1 1/2 cups steamed broccoli and cauliflower + 1/2 medium baked sweet potato = 33 grams

Protein Total=120 grams

Recent research has demonstrated that exercising prior to consuming protein-containing foods will actually help the body's ability to absorb protein more efficiently and effectively. The importance of consuming high-quality lean protein sources after exercise is therefore extremely important in order to aid in the synthesis and growth of new muscle, as well as protecting and preserving the muscle that is already present. 

Source: Exercising before protein intake allows for greater use of dietary protein–derived amino acids for de novo muscle protein synthesis in both young and elderly men

Many athletes, underestimate how much fluid they lose during their workouts and don't drink enough while they're exercising or after they're finished. As a result, they suffer from dehydration, which can be detrimental to their performance and dangerous to their health.

Solution: Athletes, especially endurance runners, need to pay attention to what and how much they're drinking before, during and after exercise. Even if the weather is cold, you still need to make sure you stay hydrated. 

Here are some simple rules for drinking and exercising:
 
An hour before you start to exercise, try to drink 16 to 24 ounces of water or other non-caffeinated fluid. Stop drinking at that point, so you can prevent having to stop to go to the bathroom during your bout of exercise - especially if you're a runner and going on a longer run. To make sure you're hydrated before you begin to exercise, you can drink another 4 to 8 ounces right before you start.

You should take in 6 to 8 ounces of fluid every 20 minutes during your workout. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like Gatorade) to replace lost sodium and other minerals (electrolytes).

Don't forget to rehydrate with water or a sports drink after your workout. You should drink 20 to 24 fl oz. of water for every pound lost. If your urine is dark yellow after your workout, you need to keep rehydrating. It should be a pale yellow color.

Some athletes don't replenish their energy after their workouts, which can have a negative effect on their recovery and overall performance for future workouts or events.

Solution: After bouts of exercise, especially a longer, harder workout, you want to replenish energy as quickly as possible.

Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness. You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-workout food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif builder bars or other all-natural bars with a good source of protein, fiber, and low in saturated fat, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt (plain or low or non-fat Greek yogurt is best).

If you feel like you can't stomach solid food immediately after your workout, try drinking some low or non-fat chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins -- making it a great recovery drink. And cold chocolate milk tastes pretty refreshing after a workout. Making sure you eat within 30 minutes of finishing your workout may require some planning. Try to think ahead and make sure you have recovery foods available when you end your bout of exercise.

Some individuals don't like to eat before a cardiovascular workout because they're worried about getting cramps.

Solution: Although you don't want to eat immediately before starting a cardiovascular workout, you should try to eat a light snack or meal about 1 to 1 1/2 hours beforehand. Doing so will make sure that you have enough fuel for your workout. As long as you give yourself enough time to digest the food, you don't have to worry about cramps. (Most side stitches are actually caused by not warming up properly.)

What should you eat? Choose something higher in carbohydrate, a moderate amount of healthy fat, low in fiber, and a source of protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of skim milk. Stay away from rich, high-fiber, and high-fat foods, as they may cause gastrointestinal issues.