Archive for June 25th, 2005
The goals of every rugby player may differ, but may include the following:
* To increase muscle mass
* To maintain muscle mass – or in some cases, even to lose a little bit of the bulkiness in order to increase speed
* To lose fat mass
* To increase explosive power and short-term energy bursts interspersed in a 90-minute game of power and endurance
* To provide sustained energy and stamina that will last for months in order to partcipate in one of the fiercest competitions in the world
A rugbyplayer’s eating plan should:
* Be balanced
* Include a variety of foods
* Include enough carbohydrates as primary energy force, with the emphasis on the correct carbohydrates (low GI) for sustained energy thoughout the day, the weeks and the months of the competition
* Include enough protein to help with muscle building
* Only contain limited amounts of fats, especially animal fats and harmful trans-fatty acids
* Be assessed and revised on a regular basis
Phase 1: To increase muscle mass during the first few months
During the first few months of training (usually November to January), the diets of most rugby players are planned with one major goal in mind: to increase muscle mass.
The protein:carbo:fat ratio should be 50:40:10 during this bulking-up phase.
Phase 2: To increase speed and endurance during the competition phase
As soon as the official rugby competitions kick off, the players’ eating plans and training regimes should be adapted. The primary focus should shift from increasing muscle mass to facilitating speed and endurance.
For speed and endurance work, the protein:carbo:fat ratio should be 45:45:10. Rugby players should lower their protein intake and increase their carbo intake during the season.
Ideally, the fat intake should only be 10% of the total energy intake. This is much less than the average fat intake of the average South African rugby supporter, which is as high as 20 to 40% of his/her total energy intake.
How much protein does a rugby player need to increase muscle mass?
Scientific studies have shown that an athlete needs 1,8 g to 1,9 g protein per kg body weight to increase his muscle mass, and 1,2 g to 1,5 g protein per kg merely to maintain existing muscle mass.
This means that a typical lock forward weighing 100 kg needs about 190 g of protein per day if he wants to increase his muscle mass. A speedy center or wing weighing 70 kg will need 105 g of protein daily to ensure that he does not lose muscle mass.
How much meat should a rugby player eat?
In order to consume 190 g protein per day, a rugby player weighing 100 kg needs to eat 949 g of chicken/lean red meat, or 1 kg fish, or 800 g cheese, or 38 eggs, 5,7 litres of milk, or nine cups of lentils per day. These are staggering amounts of food.
Many of the foods containing protein are also rich in fat. In fact, the fat content of these foods are sky high. For example, an 800 g steak fillet contains 16 - 24 teaspoons of fat (100 g fat), 38 eggs contain 150 g fat (half a cup), while 800 g cheese contains 260 g (30%) fat.
It is just not possible to increase your protein intake without increasing your fat consumption. The phenomenon of protein and amino acid supplements provides a new option. Many rugby players use creatine and other protein supplements. There is sufficient scientifc evidence to support the notion that creatine supplementation and whey protein supplementation are beneficial.
June 25th, 2005
You need to focus on both the day of the match as well as the training week before the match. Adhering to your eating plan during the training week will ensure that you have adequate carbohydrate stores during the game.
This means that as far as possible, you should plan ahead and be prepared for all situations especially when travelling or staying in hotels which might test your discipline.
Practical tips:
1. Players should never try anything new on a match day – all dietary strategies should have been well rehearsed.
2. Eat a main meal at least three hours prior to kick off, focusing on carbohydrate-rich foods with a small amount of protein. This meal should be light and easy to digest. Avoid very high protein and fat as too much fat will make you feel uncomfortable and will not provide you with the energy you need.
Examples of pre-match main meals:
* Spaghetti or other noodles with little lean mince and/or vegetable or tomato-based topping (no cream)
* Chicken a la King and rice and peas/carrots
* Baked potato with tuna or chicken or vegetable-based topping
* Grilled chicken breast with mashed potato/sweet potato or stir-fry rice
* Extra bread, fruit and fruit salads and low fat yoghurt/low fat desserts can be included with this meal plus sports drinks
3. 1 ½ hours before kick off top up your fuel stores with a small snack.
Examples of pre-match top-up snacks
* Sandwiches with low fat cheese/ham/chicken/boiled egg/tuna/jam and peanut butter
* Muffins or pancakes or crumpets with honey/syrup or sugar and cinnamon
* Fresh fruit and low fat yoghurt
* Fruit smoothies
* Sports bars or cereal/breakfast bars and sports drinks
* If you lack appetite or if you cannot tolerate solid food, a liquid meal replacement (e.g. Ensure/Nestle Build-Up) is an alternative option.
4. Immediately before the game begins drink about 400-500ml fluid as this primes the stomach and assists with fluid emptying.
5. During the match fluid intake is important to prevent dehydration. Use every opportunity during the match to drink fluid such as stoppages, injury time and halftime. Familiarise yourself with your own fluid requirements in different environmental conditions.
6. Within 30-40 minutes after the match you should replenish carbohydrate, fluid and electrolyte losses (see examples of recovery snacks below). A small amount of protein also needs to be included.
Examples of post-exercise recovery snacks. Choose one to two options from the following list. Each of these post-exercise “recovery” snacks provides ~50g of carbohydrate + >10g protein:
* 250-350 ml carbohydrate energy drink + 250 ml liquid meal supplement (Nestle Build up)
* 200-300 ml fruit smoothie/milkshake
* 250 ml low fat fruit yoghurt or 1 Yogisip (350 ml)
* 200 ml (1 cup) Yogisip + Low fat energy bar
* Small handfull of lean biltong + low fat energy bar (e.g. Fast fuel, Power bar or Safari fruit bar)
* 2 Energade bars
* Sandwich with low fat cheese/cottage cheese/lean cold meat/chicken + 1 fruit
* Bowl of cereal with low fat/fat-free milk
* 10 slices (45×15x3 mm) lean biltong (30g) + 10 Super C’s or 10 jelly babies + water
* 2 small packets Baker Street Pretzels + 250 ml low fat yoghurt
* 340ml Amarhewu + 3tsp peanut butter
* 60g Morvite powder mixed into a smooth drink
* 2 cups smash with 2 tablespoons skim milk powder
7. A team approach to recovery is often helpful where the team/management organises suitable snacks and drinks.
8. Avoid alcohol and caffeine in the post-recovery period. Refer to Alcohol and fluid for further information. - (Shelly Meltzer and Associates, consultant dieticians to SARugby)
Article used with permission from www.sarugby.net.
June 25th, 2005
This is an issue that continues to confound athletes, coaches, parents and those of us who simply exercise for recreation.
Pre-exercise nutrition
Between three and 36 hours before a game or event, any meal you eat with solid food should contain lots of carbohydrates. This is especially true if you exercise or compete on a regular basis. Once eaten, carbohydrates are rapidly absorbed by the body and represent a quick source of energy for muscles.
Eating carbohydrates is particularly important if you are involved in a weekend long tournament or an endurance-type sport such as running, cycling or swimming.
To ensure that you get all the nutrients needed, eat a well-balanced diet packed with carbohydrates, a moderate amount of protein, and lots of vitamin- and mineral-rich fruits and vegetables. Good sources of carbohydrates include breads; legumes (peas and beans); grain products such as pasta, waffles and pancakes; dried and fresh fruits; and potatoes. Carbohydrate bars and sport drinks also can be good, and can be consumed up to one hour beforehand.
Please note that there is no reason to adjust your diet to consume extra fat or protein before exercise. Most all of us have sufficient fat stores to provide an endless supply of energy. And, since protein contributes such a small amount to the total energy used when we exercise, eating protein-rich food as part of your pre-game meal is unwarranted. In fact, too much fat and protein in the pre-game meal may hinder performance.
Be sure to drink sufficient fluids before you compete, which, depending on the environment, can mean two cups or more during the hour before you start.
Nutrition during exercise
During events that are 30 minutes or longer, such as distance running or playing two tennis matches in a row, you need to replenish carbohydrates and fluids lost during exercise. Carbohydrates should be consumed in the form of sugar, such as that provided in commercial sport drinks.
Don’t consume too much sugar without including fluids. This can pull water from your circulation into your stomach, where it is used to dilute the sugar so it can be absorbed. During moderate to high intensity activities I usually recommend 45 to 60 grams of carbohydrates per hour.
Again, fluids are essential. As little as 1 to 2 percent decrease in body weight due to fluid or sweat loss can hinder performance.
Food after exercise
Many people find that they are not hungry right after exercise and not eating is fine, as long as no intense exercise is planned over the next 24 hours.
If you plan to exercise vigorously within the next 24 hours, such as can happen during soccer, tennis or basketball tournaments, be sure to consume foods rich in carbohydrates. In fact, eating carbohydrates within one hour of stopping exercise results in increased amounts of this nutrient being stored in muscles.
And, despite the common myth, consuming a moderate amount of sugar in foods or drinks is allowable. Doing so does not lead to low blood sugar during exercise performed later in the day.
When finished with exercise for the day, meals should again be well balanced. For most people this means about 15 percent of calories from protein, less than 30 percent of calories from fat and the balance provided by carbohydrates.
June 25th, 2005
For tired athletes, Part 2
The two most important dietary for tired athletes are energy and carbohydrate intake, but other nutrients can also help to prevent chronic fatigue in athletes.
Protein
Protein is one nutrient that athletes tend to favour. Because there is a link between protein malnutrition and immune system depression, it may be a good idea to check if you are getting sufficient protein in your diet. A depressed immune system will make an athlete more susceptible to infections, particularly of the respiratory tract and this can lead to chronic fatigue.
Research results indicate that athletes who participate in resistance and/or endurance training need 1,3 to 1,8 g of protein per kg of body weight on a daily basis.
A 70 kg athlete would, therefore, need to eat between 91 and 126 g of protein per day. Interestingly enough studies have found that athletes who train at high altitudes need even more protein, namely 2,2 g per kg body mass per day.
A 70 kg athlete would thus need 154 g of protein a day when training at altitude. A 100 g portion of meat or fish provides about 25 g of protein, an egg about 7 g of protein and a 300 ml glass of milk about 10 g of protein.
All these high-protein foods also contain quite a lot of fat, so if you are protein-loading take care to reduce your fat intake (see below) and to use low-fat milk and dairy products, lean meat and fish and not to add too much fat during food preparation.
Fat
Researchers are at present not sure if athletes should increase their fat intake to improve endurance and boost their immune systems, or not.
Until we have greater clarity about the role of fat in the diet of high performance athletes, it is safe to obtain about 35% of energy from fat. This translates to about 80 g of fat per day for an athlete who uses 8 400 kJ. Five tablespoons of polyunsaturated margarine or cold-pressed oil or salad dressing will supply 80 g of fat to the diet. As mentioned above, high protein intakes will also provide considerable quantities of fat to the diet and must be taken into consideration when you are calculating your fat intake.
Vitamins
Exhaustive exercise causes a great deal of oxidative stress in the human body resulting in the formation of free radicals which can depress the immune system and contribute to chronic fatigue. Studies indicate that certain antioxidant vitamins can assist athletes to avoid chronic fatigue.
The following vitamins are powerful antioxidants and athletes can benefit from increasing their intake as follows:
* Vitamin C - rich sources are oranges, grapefruit, lemons, naartjies, pawpaw, spanspek, strawberries, guavas, Kiwi fruit, cabbage, cauliflower, broccoli, green peppers;
* Beta-carotene - best sources are yellow peaches, pawpaw, mangoes, spanspek, carrots, pumpkin, sweet potatoes, butternut;
* Vitamin E - cold pressed vegetable oils (wheat germ oil, cottonseed oil, avocado oil), leafy green vegetables (spinach), whole-grain cereals, liver and eggs.
Athletes should attempt to obtain these antioxidant vitamins from foods whenever possible, especially vitamin C and beta-carotene (the precursor of vitamin A).
There are, however, some indications that the population in general does not obtain sufficient vitamin E to meet increased needs, so that athletes who definitely have an increased requirement, may have to take vitamin E supplements.
Plant sterols
New avenues of research have found that certain plant compounds which are called plant sterols and sterolins, have a positive effect on the human immune system.
Athletes suffering from chronic fatigue may find it helpful to take plant sterol supplements.
Don’t overdose!
It is, however, important not to overdose on any supplement as this can also have negative effects on health.
Taking too much vitamin A can cause a number of potentially harmful side-effects such as flaky skin and liver damage. Always make sure that you take vitamin and mineral supplements as prescribed. Don’t fall into the trap of thinking that if a small amount (1 tablet/sachet) of a supplement a day does you good, then taking more will have even better results.
Vitamins and minerals are beneficial as long as you take them in moderation.
Hopefully these diet tips will help all of you who exercise intensively, to prevent chronic fatigue. - Dr I V van Heerden, D.Sc., 2 July 2001.
June 25th, 2005
Certain dietary changes can assist athletes suffering from chronic fatigue. One always thinks of athletes as bursting with energy and vigour and gives little thought to those also suffering from chronic exhaustion.
A number of dietary aspects can assist athletes in overcoming chronic fatigue.
What causes chronic fatigue?
Researchers are not certain why some athletes develop chronic fatigue, while others avoid this debilitating condition. However, there seem to be a number of factors that can contribute to this state, either singly or in combination:
* Over-training: The most obvious cause is thought to be over-training. Athletes, who push themselves relentlessly or exercise without proper schedules or supervision, tend to overdo things and then suffer the consequences. The answer is of course to pace yourself and to allow your body to recover from bouts of strenuous exercise before you commence the next round of exertion.
* Infections: Infections caused by viruses and bacteria can cause long-lasting fatigue in anyone and athletes are no exception. In fact, athletes may be even more susceptible to prolonged exhaustion after a viral infection because they are making such heavy demands on their body. Infections of the upper respiratory tract are particularly implicated and all athletes should make quite sure that they have fully recovered from an infection before they restart their intensive training schedules.
* Dehydration: Dehydration is another factor that can have long-lasting deleterious effects on performance and cause chronic fatigue. Always make sure that you are well hydrated before, during and after exercise.
* Eating disorders: Eating disorders are common among athletes; particularly those who need to keep their weight down to be able to compete successfully. Eating disorders such as anorexia and bulimia occur relatively frequently in female athletes who dread gaining weight more than they fear eating disorders. Anyone who suffers from an eating disorder automatically has an unbalanced dietary intake and is exposed to the danger of developing chronic fatigue. If you are an athlete suffering from an eating disorder, get help immediately by consulting a clinical psychologist, medical doctor and dietician.
* Anxiety and depression: Psychological factors such as anxiety and/or depression can also result in chronic fatigue. Athletes who worry about their performance or suffer from depression are more inclined to suffer from prolonged exhaustion than sportsmen and women who have a positive, relaxed and optimistic outlook on life. Get professional help from a clinical psychologist if you feel that you are plagued by anxiety and/or depression.
Stock up on energy
The most important dietary solution to chronic fatigue in athletes is to ensure that you are getting enough energy to meet your needs.
Two factors that play a crucial role in chronic fatigue are:
* Eating too little food to supply the amount of energy you need as an athlete to sustain your training programme, and
* The extra energy you require for events and low body weight.
It has been estimated that top athletes require from 8 400 to 25 000 kJ (depending on type of sport, age, sex and intensity of training). The fact that athletes need to carbo-load and most carbohydrate foods have a lower energy density than fatty foods, makes it even more difficult for athletes to ingest enough energy to meet their needs.
The best solution is to make quite sure that you are getting enough energy and if this is not the case, to use carbo-boosters in liquid or solid form (energy bars, etc).
Carbohydrate is essential
When an athlete exercises strenuously day after day, his/her muscle glycogen stores become totally depleted and such athletes are inclined to develop chronic fatigue.
If you train hard you need to take in 5-10 gram of carbohydrate per kg of body weight per day. As mentioned above, you may need to use liquid or solid carbo-boosters to ensure that you are getting sufficient carbohydrate. Take your carbs before, during and after exercise.
Research has shown that athletes who drink a carbohydrate-rich solution during exercise are much less prone to developing respiratory infections and chronic fatigue.
A variety of studies conducted in the USA reported that when top athletes used a 6% solution of carbohydrate (consisting of 60% glucose, 40% fructose, i.e. 36 g glucose and 24 g fructose per litre), during training, their post-exercise increases in stress-related hormone (cortisol) which has a negative effect on immune function, were significantly lower than in athletes who did not use carbohydrate supplementation during or after exercise.
So make sure that you top up your carbohydrates during training and afterwards to replenish your energy levels and muscle glycogen stores.
Next week we will have a look at some other dietary factors that can help to prevent chronic fatigue in athletes. - Dr I V van Heerden, D.Sc., 25 June 2001.
June 25th, 2005
Sports Nutrition Guides
For Carbo-loading
Few people realise that carbohydrate is the best-proven performance enhancing substance – and it’s legal!
How does it work?
Carbohydrates are the main fuel source during hard training and racing. Fat is also a fuel source, but is only utilized at low intensities. At race pace, you predominantly use carbohydrate as fuel as it yields energy at a much faster rate than fat.
Unfortunately, unlike fat, your body can only store a small amount of carbohydrate in your liver and muscles – these limited stores can become depleted within ~90 min of hard exercise, and as soon as these stores start running low, fatigue sets in (known as “hitting the wall”).
Therefore, by replacing your carbohydrate stores on a daily basis and especially during /after training and racing, you can maintain and/or spare your bodily carbohydrate stores, thereby delaying fatigue and improving your performance.
What should your training diet look like?
Carbohydrates should form the bulk of your meals/snacks to ensure refuelling of your carbohydrate stores on a daily basis:
* e.g. bread/ pasta/ rice/ couscous/ potato/ vegetables/ fruit/ low fat milk/ yoghurt or drinking yoghurt (Yogi-sip); add some concentrated carbohydrates to help boost your carbohydrate intake for optimal carbo-loading e.g. jam/ syrup/ honey/ energy drinks/ cooldrinks (avoid caffeine & alcohol as they increase urine production = dehydrate you)/ jelly tots/ jelly babies/ marshmallows/ fruit juice.
People who do not like the sweetness of these concentrated carbohydrates, or simply struggle to eat enough carbohydrates, can include “plain or neutral” glucose polymer powder (Refuel, Fastfuel) to their meals and/or drinks which will also help to boost their carbohydrate intake.
* Drink plenty of fluids leading up to the race. The colour of your urine should always be light/pale yellow.
Optimise your training capacity
A sufficient amount of carbohydrates during training is as crucial to your overall performance as is sufficient carbohydrates during racing.
Concentrated carbohydrates (high GI foods) are the food items of choice during and/or immediately after training or races as it is easy to eat (not very filling) and provide energy at a fast rate. It can be in liquid or solid form, depending on individual preference and comfort. Most people find drinking easier than eating during exercise. In this way, you can meet both your energy and fluid demands at the same time.
During a long race like the Argus, you might feel hungry, then, eating solid forms of carbohydrates is fine – as long as they are low easily digestible like potatoes (with a little bit of salt if you like), bananas etc. AND don’t forget to still keep on drinking. Remember to practise what you’re going to eat/drink during the Argus beforehand, for example during long cycling sessions and/or minor races.
Exercise and competition
During exercise and competition one should aim for a carbohydrate intake of 30-60g per hour; and 400-600 ml fluid per hour of hard training or competition, depending on body size, pace, weather conditions and most importantly, what you feel comfortable with.
Refuel your carbohydrate stores as soon as possible after exercise / racing. ~1-2 x 50 g carbohydrate portions should be ingested within 2 hours post-exercise for optimal recovery. If you don’t feel hungry at the time, then drink your carbohydrate energy drink, followed by a carbohydrate-rich meal or snack as soon as possible thereafter.
An additional benefit of taking a sufficient amount of carbohydrate before, during and after hard training and racing, is that it helps to give your immune system a boost and decreases your risk of infections.
The following portions each provide ~50g of carbohydrate:
* 500 ml Refuel / FastFuel / Soft drink
* 800 ml Isostar / Game
* 750 ml Energade
* 650 ml Powerade
* 1 jam or banana sandwich/roll
* 3 medium potatoes
* 9 jelly babies
* 3 pieces of fruit
* 3 ½ table spoons raisins
What about protein?
The main function of protein for an athlete is to help build and repair damaged muscle. Active people do need more protein than sedentary people, but there is a cut-off limit beyond which more protein doesn’t have any extra benefit!
Most people (active or inactive) eat much more protein than they need. Only a very small percentage of athletes might need to use a protein supplement e.g. those with a poor appetite, athletes on energy restricted diets, or strict vegetarians.
Exciting new research show that adding a small amount of protein to your post-exercise recovery snack will increase the rate of muscle repair, and enhance the rate of carbohydrate refuelling. In general you will have a faster recovery!
Examples of POST-Exercise snacks providing 50g Carbohydrates + ~10g protein:
* 300ml low fat sweetened yoghurt or Yogisip
* chicken in pita bread
* 15g biltong + 500-1000ml sports drink
* cereal + low fat milk
* 200ml low fat yoghurt + low fat Granola or Nutrigrain or Safari fruit bar
* 250-300ml liquid meal supplement eg. Sustagen Sport, Build-Up
* 250-350ml low fat milkshake.
Lastly, whilst eating sufficient amounts of carbohydrate and protein, aim to keep you’re your fat intake low (note: not completely fat free). A low fat intake, combined with a balanced diet and regular exercise helps to keep your body fat down. Excess body fat is detrimental to your health, as well as your performance as it’s a dead weight that slows you down, tires you out much quicker and increases your risk of injuries.
REMEMBER: starving yourself is not conducive to successful weight loss or performance.
- (Amanda Claassen, Registered Dietician (SA), Specialising in Sports Nutrition)
June 25th, 2005
How to Stay on Top of Your Nutrition When Visiting the Folks
Most of us come from families who are nutritionally challenged. It doesn’t matter how many hours our loved ones have spent watching the latest diet gurus talk about their nutritional programs on the daytime talk shows. Try to explain to them why you are determined to keep off your weight by making healthy food choices for life and suddenly you will be faced with puzzled looks.
Without exception, one of the things most of us fear most are our trips back to see Mom and Dad after we have finally managed to slim down. In our imagination, it’s analogous to an alcoholic walking into a bar—temptation all around. Chocolate brownies, fried chicken, lasagna, pecan pie, pork chops and black-eyed peas in gravy—the list of mortal dreads goes on and on.
Without exception, we are convinced that within five minutes of walking through the door to our parents’ house, we will have gained back all our weight. Just thinking about it can give us nightmares.
Once you have made good nutritional habits a practice and conquered many of your former food foibles such as the need to eat chocolate every day or the desire to imbibe fried chicken on a regular basis, you are stronger and wiser than you think. Here are some strategies to calm your fears and put meals at mom and dad’s house into a realistic perspective.
Remember, you only have to deal with it one meal at a time.
The Blasted Cookie Cupboard
Any time we visit our families we know we will be faced with some of the delicious temptations we remember from our youth. Perhaps when you were a child, your mom and grandma always had a cookie cupboard. And when you were very good, you always got to go into the cookie cupboard and have as many chocolate chip cookies as you wanted. So, you are dreading going home because you know that the blasted cookie cupboard will still be there waiting for you. And that it will be a test of willpower to see if you can control how many cookies you eat.
Dessert: The Ultimate Female Bonding Ritual
Or perhaps in the past you, your mother, and your sister always planned your trips home around the desserts you were going to share together. Maybe in your family, eating sweets is a major social event entwined with pleasure, comfort, good conversations, laughter, and fun.
When you go home, your womenfolk still expect you to make the rounds of the tearooms, bakeries, and cheesecake factories with them. Or maybe this time it’s going to be your birthday, which means that they are going to make your special cake, homemade angel food with 14 egg whites and mounds of high-calorie icing made with lemon juice, butter, and confectioner’s sugar. Perhaps you are wondering, “How am I going to survive all this?”
Food and Love
It is easy to see a pattern here: Food = love?
Yes, food and love are certainly intertwined in many families. It’s not just sugar that we dread when we go to visit the folks, but Mom’s Saturday night meatloaf and gravy, Grandma’s deep-fried fish, or Aunt Rosie’s 900-calorie, triple-cheese lasagna, which used to be our favorite food when we were kids.
When we leave our home turf and go visit the family, there is an unspoken pressure to eat the way we did when we were children. We may have broken out of our old food patterns, but our parents and family members are still nutritionally challenged, following the food programs they were raised with because that’s all they know.
The first thing you need to understand is that it is best not to be too judgmental. Try to understand that your loved ones are doing the best they can. They are feeding you because they love you.
You Have Got Three Choices
- Refuse to eat the foods your loved ones prepare for you and lecture your family about their poor eating habits.
- You can eat these foods and then feel guilty and rotten about yourself.
- Or you can simply accept that there is love behind these food choices, and that there is a time and a place to just enjoy foods for the taste. It’s not a good idea to eat desserts often, but you can eat them sometimes. You might avoid fried chicken like the plague when you are on our own turf, but it’s not going to kill you to eat it once at your parents’ house. That’s because you probably won’t eat it again for another six months.
What Makes the Difference Nutritionally?
The reason you can allow yourself to enjoy these foods is that there is a BIG difference in your life now. You have become nutritionally wise and your improved health, higher energy levels, more even moods, and leaner body bear witness to this wisdom. You have to understand that these unhealthy foods used to be the rule in your life. Now they are the exception to the rule, and you are eating them only in moderation. You have finally attached the right labels to your foods. You can recognize that lemon icing on that birthday cake or those chocolate chip cookies for what they are: a fun, joyous exception that you do not eat very often.
And remember this valuable tip: if your foods are a little to the left of healthy, just make sure that your water intake is always high so that you can effectively mobilize whatever calories you are eating. Water is one of your best allies in any eating situation because it will help keep your metabolism functioning on all four cylinders so that it can efficiently burn fat.
Consistency Is Key
No matter what kind of challenges you face when visiting the family or eating outside of your own turf, the key is to remember not to give up your basic food program. If you eat the right type and amount of nutritious foods as consistently as possible, your body will not hoard fat. You will be giving it what it needs to stay efficiently fueled most of the time.
Control the things you can, but don’t stress out about the things you can’t. If the mashed potatoes already have butter on them, don’t add gravy. If the baked potato doesn’t have butter and someone is passing you the butter dish, pass it on. Do what you can with what you have got, knowing that the situation is only temporary. But don’t allow that meal so much power that it will ruin a special occasion with family and friends.
Remember: You are much more powerful than that fried chicken, chocolate cake, or pasta slathered with butter and cheese.
June 25th, 2005
New Dietary Guidelines: Eat Less, Move More
In its newly released five-year update of dietary guidelines for Americans, the government, as expected, endorsed healthy foods, smaller portions and physical activity. A Duke University Medical Center dietitian said the new recommendations also emphasize disease prevention more than ever.
The 2005 dietary guidelines, issued in January, are not radically different from previous recommendations, said Marilyn Sparling, a registered dietitian at Duke. She said what is new in the latest guidelines is a much greater emphasis on preventing disease.
“Because there’s more urgency with risk for the chronic diseases we’re facing in society today - whether it’s diabetes, hypertension, or being overweight or obese - they really did a lot of work going back for the scientific basis and underpinnings of the guidelines,” Sparling said. “I think this is the first time this message has played a significant role in determining the recommendations, not only for promoting health but for reducing the risk of chronic disease. There’s good scientific evidence for all these basic recommendations.”
There is even greater stress on physical activity in the new guidelines, said Starling.
“For maintaining good health, you’re fine with 30 minutes most days of the week. However, to lose weight or prevent weight gain, you’re going to need 60 to 90 minutes most days. We can’t get away from it. Since almost two-thirds of Americans are overweight or obese, this is a serious matter. And they’re not only saying that regular physical activity is important, you also have to balance it with your calorie intake.”
Sparling noted that the new guidelines emphasize substituting nutrient-dense foods for calorie-dense foods.
“For example, there’s clear advice about eating fruits themselves, instead of juice, as well as the importance of whole grains and vegetables and other high-fiber foods,” she added.
“What’s missing from these guidelines is a focus on sugars by themselves. They’re included in a category called, ‘healthy carbohydrates.’ There is, however, attention given to the amount of added sugars, that is, sugars put in during processing.”
Sparling said the new guidelines also recommend limiting our intake of sodium, saturated fat, trans fat and alcohol.
One welcome improvement, she said, is the clear terminology used for serving sizes. The use of common, everyday measures, such as a cup, will be more meaningful to most Americans than the more confusing ‘portions’ of earlier guidelines.
The bottom line, said Sparling, is that we need to eat less and move more.
“Regular exercise and physical activity, most days of the week, is incredibly important. Being active and cutting back a little on your usual portion size across the board is extremely beneficial to overall health. That’s where I think a dietitian can help: how do we implement these guidelines realistically into your individual lifestyle?”
June 25th, 2005
Eating away from home. How to make sure food is safe.
Avoiding food poisoning with restaurant and take away food.
Our busy way of life means we eat more meals in restaurants or from fast food outlets. But if this food isn’t handled hygienically, or not stored at the right temperature, it can make us ill - each year in Australia 1.5 million people become ill because of something they ate.
Here’s how to make sure food eaten away from home is safe..
Is the restaurant or takeaway food shop clean? Dirty floors, work surfaces and tables can carry bacteria and attract pests. If staff can’t keep the premises clean, maybe they can’t keep food clean either. Staff should have clean hands and clean uniforms, and handle food with tongs.
Is food either very hot or very cold? Whether at home or in a restaurant, an important rule is that hot foods should be kept piping hot and cold foods kept very cold. Cooked foods served straight from the kitchen or hot display cabinet should be steaming hot and should be eaten straight away. Cold foods should be cold to the touch and displayed on ice or under refrigeration. Ready-made sandwiches and rolls containing perishables like cheese, eggs and meat should also be under refrigeration - otherwise don’t buy them. The same goes for fresh noodle or rice products. Unless they’re served hot, they should be kept under refrigeration.
Don’t be afraid to send back food that’s served tepid or undercooked, especially seafood, poultry and meat dishes.. It’s important that mince meat dishes like mince, hamburgers and sausages are thoroughly cooked inside as well outside. The same goes for rolled roasts and chicken. With these meats, germs causing food poisoning can be all the way through the meat - not just on the surface. Thorough cooking kills these germs. But if the meat is pink inside, and any juices are pink, rather than clear, the meat is undercooked. It’s okay for beef steaks and whole beef roasts to be undercooked because germs are usually only on the surface of the meat - but it’s best not to eat them too rare.
If you send back an undercooked meat or poultry dish, make sure everything else on the plate is replaced fresh too - vegetables, rice or pasta may be contaminated by juices from uncooked meat.
Eat Takeaway Food Promptly. Leaving ready-to-eat food sitting around encourages food-poisoning bacteria to grow. If you take unfinished food home from a restaurant, get it home promptly and put it in the fridge straight away. Eat it within 24 hours.
Using Salad Bars and Self Service in Restaurants and Takeaway Shops. Make sure food is protected by a guard - usually a clear plastic cover extending over the food to protect it from coughs and sneezes. There should be separate utensils for different foods and they should have long handles to avoid hands coming into contact with food. Again, hot foods should be very hot and cold foods, very cold.
But don’t forget that one in five cases of food poisoning comes from food prepared at home. Important rules for your own kitchen: wash hands with soap and warm water for at least 30 seconds before handling food, after using the toilet, or touching animals or raw food. Use separate chopping boards for cooked and raw foods; wash utensils such as knives in hot soapy water in between use for raw and cooked foods.
June 25th, 2005
Guide to the health benefits of water.
We hear a lot about what we should eat to stay healthy, but there’s one thing we need even more than food each day - and that’s water. Although we all know the importance of drinking enough water during the hot summer months, many people don’t realise they need to drink plenty of water all year round. Every part of your body needs water to work properly, but water is particularly important for keeping the kidneys healthy. Dehydration (lack of water) is one of the reasons why people develop kidney stones.
I don’t need water because I don’t get thirsty, some people say. But that’s because thirst can be slow to develop - often we don’t feel thirst even when our bodies need fluid. We often confuse thirst with hunger too. Sometimes when you think your body is asking for food, what it really needs is water. This is why it’s a good habit to drink water regularly - whether you feel thirsty or not.
But I don’t needs water because I drink a lot of coffee and tea is another common remark. Tea and coffee are okay in moderation, but larger amounts aren’t good substitutes for water - both these drinks contain caffeine, which make your body lose fluid.
Which is healthier - bottled water or tap water? In Australia tap water is safe to drink and there’s no need to boil it. Water from the tap also contains fluoride which helps prevent tooth decay. Although there’s no need to buy bottled water for everyday drinking, it’s a good alternative to alcohol.
Other questions people ask about water are:
How much water should I drink each day? Most of us need between 1.5 and 2.5 litres each day. But if the weather is hot or you are exercising, you need more.
Won’t drinking water before exercise cause cramps? No. This is an old fashioned idea. You need water both before and after exercise. Unless you are doing vigorous exercise for long periods, there’s no need to drink special sports drinks - water is good enough.
But I drink lost of juice why do I need water? Although it’s okay to have a glass of fruit juice each day, it’s better to drink more water. But if you really like the taste of juice, try drinking half juice and half water. Besides being more expensive, too much fruit juice can contribute to weight problems and tooth decay. This is why it’s good to get children into the habit of drinking water - not just juice - right from the start. If you give a child a “comfort” bottle at night, make sure it contains nothing but plain water - giving juice, milk or any drink with added sugar at night is a common cause of tooth decay.
If I drink a lot of water, won’t I retain fluid?No. Many women retain fluid before a period and think that drinking less water will help.
But in fact they need to drink more. once of the causes of fluid retention is having too much of a mineral called sodium in the body. But drinking water helps get rid of sodium.
Doesn’t drinking water make you go to the toilet at night? This shouldn’t be a problem if you have plenty of water during the day, and drink only a little fluid at night. If frequent urination is making you restrict your fluid intake, talk to your doctor- there may be a problem which needs treatment. Frequent urination (along with “leaking”) is common, especially in women who have had children. But this can usually be helped by simple exercises to strengthen the bladder - your doctor can refer you to someone who can help. Drinking enough fluid is important for good health and it’s better to find a solution for frequent urination rather than drink too little.
How can I encourage the family to drink more water? On hot days, have plenty of chilled water in the fridge - for variety, try flavouring it with lemon juice or chopped mint. On cold days, drink warm water - again with lemon juice. ask for water in restaurants, take water on picnics and serve water at the table with meals. Try using attractive containers and glasses as well - it may encourage children to drink more.
June 25th, 2005
Why it’s good to eat more fruit and vegetables each day, and how to do it.
If you’re not eating at least two pieces of fruit and five servings of vegetables each day, now’s the time to start. Although there’s no single ‘miracle’ food to prevent or cure cancer, scientists know fruit and vegetables have some protective effect against this and other diseases. They also know that people who eat few fruits and vegetables have higher rates of cancer than those who don’t. Although some people think they can get the same benefits from vitamin and mineral supplements, this isn’t true. Vegetables and fruits don’t just contain vitamins and minerals, but also many other substances which are important for good health and which you won’t find in a pill.
Australia has such a variety of fruit and vegetables available that it’s not hard to fit plenty of them into the family’s diet. Here are some ideas
Add fruit at breakfast. Bananas, kiwi fruit, strawberries or dried fruit combine well with breakfast cereal. In a hurry? A piece of fruit with bread, toast or cooked rice makes a good quick breakfast - so do smoothies or milkshakes, made by adding soft fruit to milk and yoghurt in a blender.
Be adventurous. It’s easy to get into a rut, buying the same vegetables and cooking them in the same ways. But experiment with vegetables you’ve never eaten before - or use familiar vegetables in unfamiliar ways. Try a little mashed avocado instead of butter or margarine as a spread on bread - it has less fat and more nutrients, as well as more flavour. We’re all familiar with grated carrot, but have you tried grating other vegetables like zucchini, beetroot or red cabbage and adding them to salads or sandwiches, or tried baking beetroot or sweet potatoes in their skins?
Add extra vegetables to salads, soups, stir-fries, casseroles and curries.
Many traditional cuisines base dishes on vegetables with just a little meat, poultry or fish - this is a good habit to keep. Remember that the more different colours you have on your plate, the healthier the meal. Bright colours in natural foods like tomatoes, capsicums, carrots, sweet potatoes and green vegetables mean they contain antioxidants - food substances that help prevent disease. The deeper the colour, the healthier the food.
Get children into the habit of snacking on fruit. The earlier you start, the easier it is to get them used to eating fruit as a snack at home or at school, rather than eating something from a packet. It’s a good habit that will help them grow up healthy. Try and have a variety of different fruits so they don’t get bored with the same thing. Make fruit salad with a variety of different fruits for dessert - again, the more colours you can combine, the better. In warmer weather, fruits like grapes or peeled bananas taste great when frozen.
Let children help prepare fruit and vegetables. It’s all part of learning to enjoy these foods - and a first step in learning how to cook.
Share a piece of fruit. Children who might baulk at eating a whole apple, will often happily eat a piece if you cut it up and share it. It’s a good strategy to use with the men in the family too - research into food habits has found that many men are more likely to eat fruit if it’s cut up.
The next time you think time is too short to eat properly, remember that fruit and vegetables can be among the most convenient foods around. Fruits like bananas, apples, pears, or mandarins are easy to carry and need no preparation, and you can cook most vegetables in just a few minutes if you steam, stir fry or microwave them.
June 25th, 2005
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June 25th, 2005