Momentum Nutrition

The Facts About Sugar

2011-04-27T21:15:00.000-07:00

by Shelly Guzman, RD, CD

I was recently contacted by a high school student who asked if I wouldn't mind answering some questions about sugar for a research paper he was writing. After answering the questions for the student, I thought "why not share them on the Momentum blog?" This is good info for everyone to know. So here they are...

Q: Could you describe for me the positive and negative effects sugar has the body?

A: Sugars are a natural part of fruits, vegetables, dairy products and grains. The carbohydrates in these foods provide energy, vitamins, minerals, fiber, and phytochemicals -- nutrients necessary for good health. Added sugars include table sugar, brown sugar, agave syrup, honey, molasses, maple syrup, and other caloric sweeteners and offer almost no nutritional value. They are found in soft drinks, candy, cakes, cookies, pies, fruit drinks/fruit-ades, dairy based desserts like ice cream or yogurt, and other grains like sweetened waffles or cereal. Naturally occurring and added sweeteners all fall under the category of “carbohydrates.”

There are no positive effects of added sugar per se, but sugar can be used to supply quick fuel to muscles during a moderate to hard endurance workout. You can significantly increase stamina by consuming about 30-60 g of carbohydrate per hour of exercise. However, a snack is not necessary if you exercise for less than one hour.

Exercise that lasts more than 60 minutes depletes carbohydrate from muscle glycogen stores, and you must increasingly rely on blood sugar for energy. Sugar, often from sports drinks, gels, or candy, helps to maintain a normal blood sugar level to keep the brain and muscles fed. Natural sugars from fruits and juices are also good choices for maintaining performance during exercise. Fueling with mixed carbohydrate sources during exercise can help you absorb more carbohydrate and have more available fuel.

The negative effects of added sugars is well-studied and continues to be a hot research topic. Sugar is linked to obesity, which is a risk factor for cardiovascular disease, type 2 diabetes, and certain cancers. Added sweeteners stimulate the body to release more insulin to process the sugar which may result in a low blood sugar level and feelings of hunger, fatigue, and craving for more sugar. Fructose (naturally found in fruit and honey) is concentrated in some sweeteners, like high fructose corn syrup and agave syrup, and has been linked to higher levels of triglycerides and bad cholesterol in the blood. The fructose from these sweeteners may also contribute to the unhealthy accumulation of deep abdominal fat. Another negative effect of added sugars is that they often displace the intake of more nutritious foods. The sugar highs and lows may cause people to continually make poor food choices. Sugars also create an acidic condition in the body, and in an effort to create balance, the body may draw alkalizing minerals from the bones and teeth -- leading to a link between sugar consumption and osteoporosis. Lastly, high sugar intake can contribute to tooth decay and cavities. Current recommendations suggest limiting refined sugar intake to no more than 6-10% of total daily calorie needs (Institute of Medicine) or about 6 teaspoons for women and 9 teaspoons for men per day (American Heart Association). For some perspective, a 12 ounce can of soda has 10 teaspoons of sugar! Most Americans consume almost 3 times the recommended limit for added sugar intake each day.

Q: What role does insulin play in the body, and why is it so important?

A: Your body has a system that regulates how much sugar is circulating in your blood stream. Insulin has many functions in the body, but one of it’s main roles is to regulate blood sugar levels in the blood. After you eat a meal, insulin transfers the excess sugar (remember, this includes all carbohydrates not just added sugars) in your blood to muscle, liver, and fat tissues where it is used as fuel or stored for later use. Simple carbohydrates, especially sugar, are quickly digested and enter the bloodstream rapidly. Insulin also acts quickly to clear the excess sugar from the bloodstream -- this accounts for the sugar high and subsequent sugar low that people often describe after eating sweets. Without insulin, sugar accumulates in the bloodstream (diabetes) leading to very serious health complications. Without insulin to act as the key, cells cannot access the energy that carbohydrates provide.

Q: Is it good to eat sugar right before a work out, or does it defeat the purpose of working out?

A: People often consume sweets for an “energy boost” before a workout. Depending on the caloric content of the sweet snack, you may not burn enough calories during the workout to make up for your pre-exercise splurge. However, exercise has benefits beyond burning calories which sugar intake should have little effect on including strength, speed, agility, flexibility, and endurance. In general though, having too much to eat before a workout without sufficient time for digestion, can affect performance. Most people can tolerate pre-exercise sugar intake without physical problems, but if you are sensitive to the highs and lows of sugar, eating a candy bar or drinking a soda before exercising can leave you feeling weak, shaky, and light-headed during your workout due to a rapid surge and subsequent drop in blood sugar. A better solution is to maintain a high energy level throughout the day by eating balanced meals (containing carbs, pro, and fat), and if necessary, having a carbohydrate rich snack like fruit or yogurt 30-60 minutes before exercise.

Q: How does sugar effect the liver?

A: Sugar, or glucose, is stored in the liver (and in muscles) as glycogen for later use. The liver can also produce glucose as needed. So you can think of the liver as a fuel reservoir. The need to store or release glucose is signaled by insulin and glucagon. All carbohydrate (from added sugars or naturally occurring sugars) is stored in the liver in the same manner.

Eating excess carbohydrates above your calorie needs over time leads to fat storage and weight gain. Because the liver and muscles can only store a certain amount of glycogen, excess glucose is stored as fat.

Sweet Potato and Black Bean Empanadas

2011-03-29T12:36:00.000-07:00

by Shelly Guzman, RD, CD

Wanting to make something different for dinner, I stumbled upon this recipe for empanadas on the Cooking Light website. This recipe is vegetarian, but can easily be made with a little shredded chicken or pork. My boyfriend added lean ground beef while I kept mine vegetarian. Boy, did they taste goooood!! The other great thing about these empanadas is that they can easily be frozen and stored for a meal later in the week. Since they are a little labor intensive, this is a fun recipe to make with a friend. A little tip, the recipe calls for egg white to seal the edges of the empanadas, but you will also want to use this egg white to brush over the top of the empanadas so they brown up nicely in the oven. Ours turned out a little pale. If you like spicy, this recipe has plenty of that. I chose to tone it down a little by serving a little sour cream on the side. Add a nice green salad, and you've got a well-balanced and tasty meal!

Sweet Potato and Black Bean Empanadas

Ingredients

9 ounces all-purpose flour (2 cups)
3/4 teaspoon kosher salt
1/3 cup canola oil
1/4 cup cold water
1 tablespoon cider vinegar
1 large egg, lightly beaten
1 poblano chile
1 tablespoon cumin seeds
1 cup mashed cooked sweet potatoes
1 cup canned black beans, rinsed and drained
1/3 cup chopped green onions
2 tablespoons chopped fresh cilantro
1 teaspoon ancho chile powder
1/2 teaspoon kosher salt
1 egg white, lightly beaten

Preparation

1. Weigh or lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and 3/4 teaspoon salt in a large bowl, stirring with a whisk. Combine canola oil, 1/4 cup water, 1 tablespoon vinegar, and egg in a medium bowl. Gradually add oil mixture to flour mixture, stirring just until moist. Knead lightly until smooth. Shape dough into a ball, and wrap in plastic wrap. Chill for 1 hour.

2. Preheat broiler.

3. Place poblano on a foil-lined baking sheet; broil 8 minutes or until blackened, turning after 6 minutes. Place in a paper bag; close tightly. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard seeds and membranes. Finely chop.

4. Preheat oven to 400°.

5. Cook the cumin seeds in a large saucepan over medium heat 1 minute or until toasted, stirring constantly. Place cumin in a clean spice or coffee grinder; process until ground. Combine cumin, poblano, sweet potatoes, and next 5 ingredients (through 1/2 teaspoon salt) in a large bowl; mash with a fork until almost smooth.

6. Divide dough into 10 equal portions, shaping each into a ball. Roll each dough portion into a (5-inch) circle on a lightly floured surface. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon 3 level tablespoons poblano mixture into center of each circle. Moisten edges of dough with egg white; fold dough over filling. Press edges together to seal. Place empanadas on a large baking sheet coated with cooking spray. Cut 3 diagonal slits across top of each empanada. Bake at 400° for 16 minutes or until lightly browned.

Nutritional Information

Calories:: 209
Fat:: 8.4g (sat 0.7g,mono 5g,poly 2.3g)
Protein:: 5.1g
Carbohydrate:: 29g
Fiber:: 2.9g
Cholesterol:: 18mg
Iron:: 2.3mg
Sodium:: 359mg
Calcium:: 32mg

Jeanne Kelley, Cooking Light, DECEMBER 2010

Nutrients For Healing

2011-03-05T20:25:00.000-08:00

By Shelly Guzman, RD, CD

Despite precautions, many athletes will become injured. Certain nutrients are critical for successful rehabilitation and recovery. The following recommendations are for nutrients that are essential to the healing process. Though many come in supplemental form, the body absorbs the majority of these nutrients much more efficiently from food.

Vitamin A - promotes cell growth and development, bone development, and immune function

Food sources: liver, sweet potatoes, carrots, mango, turnip greens, spinach, papaya, bell peppers

Vitamin C - powerful antioxidant that helps the body form collagen, which is essential for repair of ligaments and tendons and strengthening of bones

Food sources: oranges, broccoli, bell peppers, strawberries, grapefruit, baked potatoes, cabbage, tomatoes, papaya, cantaloupe

Vitamin D - needed for calcium absorption, normal development of bones, and prevention of muscle spasms; may support a healthy immune system

Food sources: cod liver oil, egg yolk, fatty fish like salmon & herring, beef liver, and fortified foods like milk and orange juice (the best source of vitamin D is sunlight)

Vitamin E - antioxidant that may prevent excess damage to cells

Food sources: avocado, egg, milk, nuts/seeds, unheated vegetable oils, whole grains

Zinc - necessary for wound healing and healthy immune function

Food sources: meat, seafood, sunflower seeds, almonds

Calcium - needed to build strong bones; plays a role in blood clotting, muscle contractions, and nerve-cell communication

Food sources: dairy, leafy greens, fortified tofu or orange juice, yogurt

Omega-3 Fatty Acids - help reduced pain and inflammation; important for brain development; reduces risk of cancer, heart attack, and stroke

Food sources: salmon, cod liver oil, olive oil, flaxseed oil, walnuts, chia seeds, eggs

Iron - necessary for oxygen delivery to cells and regulation of cell growth; a lack of iron results in an insufficient supply of oxygen to cells eventually causing anemia, fatigue, poor work performance, and decreased immunity

Food sources: beef, poultry, pork, beans, lentils, dried apricots, leafy greens, soybeans and tofu, and fortified foods (breads, cereals, orange juice)

Stressors such as surgery, anesthesia, and the injury itself can increase the body's basal metabolic rate by 10-20%. It is important for athletes going through surgery and rehabilitation to consume adequate levels of calories and protein for optimal recovery. Weight gain and muscle loss are both concerning for athletes when they are recovering from injury.

An athlete that has been injured should have a nutrition assessment by a sports dietitian. Why? A sports dietitian can help identify an athlete's caloric needs and protein requirements for weight maintenance and optimal recovery. If you have been injured you should see the dietitian as soon as possible, and if you are having surgery be sure the see the dietitian two weeks in advance of your surgery so you will have a plan for recovery after surgery.

Remember, Momentum Nutrition and Fitness is here to help! If you need help making a dietary plan for recovery from injury, call today.

Turning Fear into Motivation

2011-03-02T20:10:00.000-08:00

by Shelly Guzman, RD, CD

I recently listened in on a conference call hosted by nutrition counseling guru Molly Kellogg, RD, LCSW and spiritual life coach Reverend Dr. Lorraine Cohen on the topic of "Awakening Your Courageous Heart." What I learned is something I feel I need to share.

The basis of awakening your courageous heart is to ask yourself "How do I make fear my friend, so I can use this energy as motivation as opposed to holding me back?" Talk about an "aha!" moment! Fear can be absolutely paralyzing and can prevent us from experiencing all that life has to offer. Feeling fearful does actually serve us in positive ways. Reverend Cohen outlined the following ways fear serves and protects us:

1) Fear protects us from harm by alerting us to danger

2) Fear helps us to discern a need to set healthy boundaries

3) Fear supports us in developing courage so we can show up to life's situations

Number 3 is perhaps the hardest part about utilizing our fear. How do we use fearfulness as a motivation to build faith in ourselves and in others and to move forward through all situations? According to Rev. Cohen, fear is not meant to stop us. It is meant to make us champions over the things in our lives that are frightful as opposed to being the victim. So, what you must do is to ask yourself what the real truth is about the situation that you are afraid of and determine what you need to do or who you need to be to move forward through that situation. Rev. Cohen encourages us to recognize that when we're in fear, we're not in the present, we are instead in a story of our own creation. Fear projects our thoughts into the future (i.e. if I give that speech, people might laugh at me), but in reality all we have is now. The first step in releasing your fear is to take a deep breath and come back to the present.

Bottom line: we should view fear as an opportunity to learn and grow! Easier said than done but necessary for a happier life. The good news is that we can eventually move towards reducing the power that our fear has by trusting our intuition (something that Rev. Cohen describes as a muscle developed over time). As we become better at neutralizing our fear, we are able to truly transform that fear into a positive motivator. The key is to look at the things you're avoiding and realize that chances are you can handle it or learn how to handle it or seek help to do so. With practice, you develop a courageous heart.

How does this tie into nutrition and wellness? Self care is essential for a courageous heart. When we value ourselves, we can show up in the best possible way for the things and people we care about. Rev. Cohen uses overeating as an example of not loving yourself. She says that eating food that you know in your heart is bad for you is a form of self abuse, a way of punishing yourself instead of showing compassion. When we lack self love, we dream about the success and things we want but won't let ourselves have those things. The greatest ways to unhook from fear are to cultivate self worth, to believe that you are meant to make a difference in the world, and align yourself with people who support you in reaching all you can be!

May we all find our courageous hearts! Have a great week!

Celebrate Healthy Weight Week: Jan 16-22

2011-01-16T12:47:00.000-08:00

by Shelly Guzman, RD, CD

Healthy Weight Week is an annual event to celebrate lifelong healthy living habits that prevent eating and weight issues. I love the Healthy Weight Week mantra: "Our bodies cannot be shaped at will. But we can all be accepting, healthy and happy at our natural weights." It sounds so simple, and yet as many of us know, it is not easy to accept our bodies in a beauty-centric society. As someone who has struggled with an eating disorder in the past, I believe the hardest lesson in learning to lead a healthy life is figuring out how to be kind to yourself. While it is good to expect the best of ourselves in life's endeavors, we must be careful not to punish ourselves for imperfection. Sometimes, it just takes letting go of the reigns and having a little faith that things will turn out all right. For me, I realized what I was losing by clinging to my eating disorder. Life was going on all around me and I was missing out. My motto became "get over yourself", which sounds harsh, but in reality just meant I started volunteering so that I could see how other people lived. Meeting people who I thought had so much less than me live life joyously everyday gave me the courage to face my fears and start accepting myself. Choosing to be healthy has become easier and easier, and when I find myself slipping into old bad habits, I remind myself that nothing makes me feel better than making healthy choices that nourish my body and spirit. My advice to others struggling with body image issues is to have no fear, you hold the key to your happiness. Do your homework, because what they say is true, knowledge is power. Learn about what is best for your body, what works and what doesn't (like fad diets). Seek help if you need it, and let's face it, who doesn't need a little help sometimes? In the words of Bob Greene, live your best life!

To learn more about Healthy Weight Week and how you can get involved, visit their website.

How to Make New Year’s Resolutions and Stick With Them

2011-01-01T21:31:00.000-08:00

by Shelly Guzman, RD, CD

New year’s resolutions are notorious for being broken. If every year you fail achieve your resolutions, chances are you aren’t setting realistic goals. So your natural response might be to avoid making resolutions all together to avoid the bad feelings that come from this failure. Research suggests, however, that a readiness and self efficacy to change may increase your chances and success of actually changing. A study conducted by researchers at University of Scranton found that successful resolvers employed significantly more behavioral strategies and less self-blame and wishful thinking than unsuccessful resolvers. In other words, be kind to yourself when you mess up and reward yourself when you stick to your goals.

Often times, a new year’s resolution should in fact be a lifestyle resolution. Meaning instead of resolving to lose 20 pounds in 2 weeks, you should focus on making goals that will help you to reduce your weight overtime but will also give you the tools to maintain it by improving your eating and exercise habits. For example, I resolve to try one new vegetable a month or I resolve to walk 30 minutes 5 days a week. Baby steps - breaking your larger goals into smaller, more manageable objectives - can be the key to your success! Be sure to re-visit your resolutions periodically throughout the year to assess your progress, make modifications, or set new resolutions. Involve a trusted friend or family member and support each other in your quest to make positive changes.

Check out this great article for tips on how to increase your chances of sticking to your resolutions.

From all of us at Momentum Nutrition & Fitness, we wish you a healthy and prosperous 2011!

Seven Simple Tips for Healthy Eating on a Budget

2010-12-21T21:50:00.000-08:00

Eating healthy on a budget can be challenging. It does take extra effort to get all the nutrients you need while wisely managing your dollars. At Momentum we help you create plans that work withing your budget. Here are our top 7 tips:

1. Eat frozen- choose frozen vegetables, especially in winter and purchase when on sale. Nutrient quality is retained and preparation is simplified.
2. Use vegetarian sources of protein- beans, tofu, milk and eggs are high quality proteins that are available at low cost. Vegetarian soups and chilis are a snap in a crockpot.
3. Read the local paper to find staple items on sale
4. Buy reduced cost produce- use low cost grocery stores like Grocery Outlet
5. Cook in bulk- Cook meals with friends or multiple families to save money and time
6. Shop store brands
7. Use foods available in bulk rather than packaged goods- Items like oatmeal are available in the bulk section of the store and are often available at significant discounts
Use these tips to create balanced eating plans that meet your energy and nutrient needs. Online sites like mypyramid.gov provide added info for balancing your diet while living within a balanced budget.

Food Fighting

2010-12-15T13:57:00.000-08:00

Food Fight
Using your favorite food and drink to fight fatigue and leave you feeling energized!
Many foods claim to battle the bulge and even claim to win the war disease, but some foods can rescue us in the bout of the everyday “blahs”. A few easy tips and tricks can help you feel more energized, increase productivity and even give you a more positive outlook on life!

Combine Carbs with Protein- Eating high carbohydrate food (think bagel, crackers, fruit) gives your body a boost of energy as the glucose (sugar from carbohydrate) enters your bloodstream. That energy is short lived unless it is supported by the long lasting effects of protein or healthy fat. Try this balance with your snacks, for a sustained boost of energy throughout the day.

Apple + Peanut Butter
Yogurt + Handful Granola
Bagel Thin + Tofu Cream Cheese
½ Turkey Sandwich
Cup Bean Soup
Crackers with Cheese

Eat High Energy Foods- Eating foods that are high in energy (calories) without being bulky can leave you feeling fueled but not full. Stay fast on your feet by trying some of these quick, high output snacks: roasted almonds, fruity trail mix, crunchy granola bar sandwiched with a spread of peanut butter, 2% greek yogurt, string cheese wrapped with turkey and a tortilla.

Limit Caffeine- Drinking too much caffeine(>2 cups/day) can make daily grind seem all uphill. Caffeine, a stimulant that provides the central nervous system with a jolt of “let’s party”, wears off quickly and can leave you dehydrated and hungry. The effect of caffeine can suppress appetite and inhibit your body from using its own internal hunger cues. This leaves you under-fueled and thirsty for more caffeine. Fight the urge to get yet another cup of coffee by heading outside for some fresh air, taking a lap around the office, or even better, fueling up with foods that fight fatigue.

Drink Water- Often the biggest battle to staying hydrated is forgetting to drink. Have a water bottle or pitcher of water at your desk at all times. Add a reminder to your calendar or phone to get up for a drink. Flavoring the water with fresh fruits (oranges, lemons, limes) can add zest. Using sparkling water flavored with a splash of fruit juice is a great alternative to soda and artificially sweetened beverages. Drink at least half your body weight in ounces per day (200lb person, drink 100 ounces/day).

Follow these quick tips, add in a few hours of sleep and you will be well on your way to fighting what is often the biggest battle of the day, our own sleepy eyeballs.

Emily Edison is a registered dietitian and the owner of Momentum Nutrition & Fitness in Seattle. Momentum provides nutrition coaching to energize your life! Check us out on the web: www.momentum4health.com

Rally for Girls' Sports Day

2010-12-08T13:52:00.000-08:00

By Shelly Guzman, RD, CD

Today is Rally for Girls’ Sports Day, celebrating the importance of girls in sports and the far reaching benefits of athletics participation for girls nationwide!

Participation in sports helps improve self image and decreases a girls’ chances of becoming obese and developing chronic diseases like heart disease, osteoporosis, and breast cancer. Girls who play sports win more than a game! They win healthy bodies and minds among other things. Good nutrition and proper fueling is critical to successful sports performance. Read on for some sport nutrition tips. Eat to win!

Five Nutrition Basics for a Healthy Athlete:

Eat 3 meals and 2-3 snacks everyday
Combine carbohydrates with protein and fat
Get color on your plate by adding fruits and veggies
Eat often throughout the day to stay strong
Sleep at least 8 hours each night to give your body time to rest and recover

Fuel:

The best foods to fuel your muscles are carbohydrates
Carbohydrates include foods like fruit, milk, yogurt, rice, pasta, bread, cereal, and potato
Protein is important for repairing your muscles but is NOT used as a main energy source by your muscles
Examples of protein foods are chicken, meat, fish, eggs, peanut butter, tofu, dairy, nuts, and beans and legumes

Fluids:

Fluid intake is important for excelling in your sport
To tell if you have had adequate fluids, monitor your urine (it should be pale yellow like lemonade, not dark like apple juice)
Which is better - water or sports drink?

Water is great to drink if you are playing or practicing for less than one hour, especially if you have enjoyed a pre-game snack
If you are playing for more than one hour, or you are low in energy, a sports drink gives you carbohydrates for energy
After the game, water (plus carbs and a little protein, like fruit and yogurt), juice, chocolate milk, or a sports drink provide you with what your body needs

Need help eating to win? Momentum Nutrition & Fitness is here to help you!

Tell us, what did you win by playing sports? How has the chance to participate in athletics programs affected your life and health?

For more information about Rally for Girls' Sports Day, visit the National Women's Law Center website at http://www.nwlc.org/our-issues/education-%2526-title-ix

Holiday Eating Survival Guide

2010-11-25T01:03:00.000-08:00

by Shelly Guzman, RD, CD

The cooling weather signals the holidays are near. For many people, it also coincides with the off season for exercise and training. Inevitably you’re going to encounter some tempting culinary challenges this time of year. Juicy meats, thick gravies, buttery casseroles and pumpkin pie are staples of the holiday season. Whether you’re an athlete or an occasional exerciser, it is not difficult to gain weight during the off season. The way to avoid excessive weight gain during this time of year, while still enjoying holiday traditions, is to have a plan of action. The following tips will help you to make healthful choices during the holidays and beyond.

Keep calories in mind:

Many people do not know how to reduce caloric intake when duration and intensity of exercise has decreased. Reducing the amount of calories you consume without depriving yourself is essential for weight maintenance. There is no reason to obsess about every calorie in and out. During the holidays when we are tempted by many high calorie foods, it becomes important to strategize. Try a few of these tips to help control portion size, hunger, and appetite.

Scan the buffet to see what’s available, think about what you really want, then grab a small sized plate (think salad or appetizer size).
Put sauces and gravies on the side.
Go for a walk after the big meal.
Drink lots of water. It’s filling and so good for you.
Wait 20 minutes before going back for seconds.
If you must have seconds, fill your first plate with veggies and fruits then go back for small helpings of richer fare.
At each meal maintain a balance of protein, fat, and “good” carbohydrates (veggies, legumes, whole grains).
Wait to have dessert 2 to 3 hours after your meal.

Remember that it is perfectly okay to indulge a little on special occasions. Acknowledge slip-ups but don’t think of them as failures and punish yourself by being overly restrictive or eating everything in sight. Get back on track as soon as possible.

Get involved in the kitchen:

By helping to prepare the food you can control what ingredients go into each dish and trim calories from any traditional holiday foods without sacrificing flavor. For example, substitute apple sauce for the butter and oil in baked goods, mash potatoes with low sodium chicken broth or olive oil instead of butter and heavy cream, and replace whole eggs with egg whites in breakfast items and baked goods. If you’re going to a party, bring your own healthy side dish or dessert to share.

Don’t skip meals:

Going to a party when you’re hungry means you’ll be more likely to give in to temptation and over-eat. Don’t try to save calories for the big meal by skipping other meals during the day. Keep your appetite and blood glucose under control by eating a small meal or snack (and drinking plenty of water) an hour or two before facing a holiday feast.

Be consistent with physical activity:

A reduction in exercise frequency often results in excess weight gain during the off season. It’s okay to take a short time off from training, but you should return to daily exercise as soon as possible. Be careful not to fall into an all-or-nothing mentality. If you normally train hard for 60 minutes but aren’t motivated during the holidays, try doing 30 minutes of light exercise. Short, easy workouts are much better than doing nothing. If all else fails, try speed shopping, parking far away from the store so you have to walk, or taking the stairs at the mall.

Keep alcohol intake in check:

Alcoholic beverages are often part of celebrations. Remember that alcohol contributes calories and can affect your plans for healthy eating by lowering inhibitions and stimulating appetite. To reduce alcohol consumption at gatherings, drink one glass of water after each alcoholic beverage. If you’re trying to avoid alcohol, volunteer to be the designated driver!

Enjoy the season:

Take the focus off the food and concentrate on people by spending time with family and friends or by helping out in the community at the homeless shelter or food bank. The real joy of the holidays has to do with connecting to and giving joy to others!

High Energy Shakes

2010-06-28T19:49:00.000-07:00

Are you looking to gain some summer muscle? Or are do you have a hard time maintaining your weight? This worksheet is a helpful tool for finding the right high energy shake for you! Don't forget...keep the ball rolling this summer! Let Momentum Nutrition show you the way!

Best Products for Muscle Gain/High Energy Shakes

By Kia Molavi Momentum Nutrition Intern

If you’re looking to add some healthy mass to your body, or just maintain your weight, check out these products! Each item is packed with nutrient-filled calories that will increase bulk, while providing much of your daily value of many vitamins and minerals. Best of all, they are tasty, affordable, and ready to drink. Want the best bang for your dollar? Try Boost Plus or Ensure Plus. Looking for a good source of protein? Then EAS Myoplex is what you want. Trying to cut out the fat and still add bulk? Two words, Gatorade Recovery. When taken with regular meals, Carnation Instant Breakfast or Slim Fast (or in this case, it should be called ‘bulk fast’) will give you the extra calories you need. For the least expensive prices, purchase at amazon.com or Costco Wholesale.

Serving Size: 8 fl oz (237ml)	Boost Plus (Vanilla)	Ensure Plus (Vanilla)	Carnation Instant Breakfast Drink (Chocolate)	EAS Myoplex RTD (Vanilla)	Slim Fast (French Vanilla)	Gatorade Recovery Drink (vanilla)
Calories	360	350	182	147	132	198
Cal from Fat	130	100	36	33	37	7
Total Fat	14g	11g	3.6g	3.3g	4.4g	0.7g
Saturated Fat	1.5g	1.0g	1.1g	.24g	1.1g	0.7g
*Trans* Fat	0g	0g	0g	0g	0g	0g
Cholesterol	10mg	10mg	7.2mg	9.5mg	3.7mg	11mg
Sodium	170mg	220mg	131mg	317mg	146mg	190mg
Potassium	380mg	420mg	240mg	255mg	403mg	351mg
Total Carbohydrates	45g	50g	25g	9.5g	16.9g	32.2g
Dietary Fiber	0g	3g	0	2.8g	3.7g	0g
Sugars	22g	20g	22.6g	<1g	13.2g	19.8g
Protein	14g	13g	10.2g	19.9g	7.3g	14.6g
Carb to Protein Ratio	3.21	3.85	2.45	0.48	2.32	2.21
Price (per 8 fl oz)	$1.25	$1.67	$1.18	$1.55	$0.79	$2.29

If you want to save money, try this homemade shake recipe:

· 2 scoops EAS or other vanilla protein pwd 140 calories $0.38

· 2 cups 2% milk 240 calories $0.25

· 2 packets Swiss Miss hot chocolate mix 120 calories $0.40

· 1 medium banana 109 calories $0.25

· 2 tablespoons Skippy peanut butter 190 calories $0.14

Blend it all and enjoy! Makes two servings

Total Calories (per 8 fl oz) = 400, Total Price = $0.71

Top Stress-Reducing Foods

2010-03-24T10:22:00.001-07:00

How can food change our brain chemistry to help us fight stress? Here's an example:

Protein contains tryptophan which is a large amino acid that be converted to serotonin (helps regulate mood) in the brain. Carbohydrates help our brain properly process tryptophan.

Want to boost your serotonin levels and elevate your mood without any fancy pills?

For a snack that's sure to make you smile, try a glass of non-fat milk along with a handful of whole grain crackers. For extra energy, add in a small handful of walnuts for more tryptophan and mood-enhancing flavor.

Click here for other stress-reducing foods

Have a Heatlhy Day from Momentum.

Contributed by Monica Van Winkle

J-E-L-L-O Not Just for Wrestling Anymore!

2010-01-27T18:41:00.000-08:00

Muscle cramping can be a combination of electrolyte imbalance, fatigue and dehydration. Read here how simple products like JELLO can be used to combat cramps!

Washington Post

Learn more about hydration on our website...Winning with Hydration

Momentum Nutrition & Fitness

Sports Dietitians to help you perform!

Get Healthy- the Momentum Way

2010-01-17T11:03:00.000-08:00

At this time of year, healthy nutrition can be overshadowed by all the weight loss gimmicks, scams, and schemes that are offered on TV, online, and on just about everywhere you look. Don't be fooled. Research shows that the best way to get healthy is by keeping it simple.

At Momentum getting healthy may be slightly different for each client, but most often it is bits and pieces of these three things: Enjoy moving your body, eat what feels good, and be gentle with yourself.

Moving your body

Pick out an activity or two (or ten) that you enjoy and get moving. Aim to walk the dog, garden, go rock climbing, hike at St. Eds or anything that uses your muscles and puts a smile on your face most days of the week. Raining? Raincoat and boots. Foot hurts? Go swimming. Run out of time? Get up early.

Eat what feels good

Our bodies have an internal mechanism for letting us know what we need, if we listen. It takes practice and a bit of training but you CAN do it. Sometimes it takes a little training to get your body to want healthy things. Explore new cooking techniques, try new foods or new additions to the foods you already eat.

These tips will help you get more bang for your nutrition buck...

+Use different grains mixed in to things like muffins and waffles. Use corn meal, add wheat germ, try whole wheat flours. By adding these easy to use grains, you add vitamins like folic acid for cell growth (read helps muscle building) and fiber for healthy digestion (read no need for "cleansing" diets).

+Purchase frozen veggies in the winter. They are fresh frozen which locks in nutrients. Add them to soups, chili, stir frys, and your favorite sauces. Also, buy baby spinach in bulk and make it into a bed for thai food, spaghetti, soups, and chinese food.

Be gentle with yourself

Remember change takes time, trial and error and lots of patience.

Momentum Nutrition & Fitness is here for you!

Tart Cherries: Sour has the Power

2009-12-01T11:56:00.000-08:00

Eating well, before and after a workout, is key to performance, and cherries may be a key to reducing the soreness that comes with exercise. Studies suggest that the antioxidants in tart cherries may provide healing by adding them to your pre- and post- workout meal plan. Yes, cherries! Cherries are fun to eat, easy to add to your diet, and a powerhouse of nutrition important to athletes. Not just a summer time treat, sour cherries are available all year round as dried or frozen cherries or cherry juice. While health benefits are greater in sour cherries than in their sweet cousins, all cherries provide a great addition to your day.

Colorful fruits and vegetables play a key role in any healthy diet. Science indicates that purple and red foods contain powerful antioxidants. But what is unique about cherries is that they contain specific anothycyanins that have been shown to block enzymes called cyclooxygenase 1 and 2, thereby reducing pain from inflammation. Research seems to support that cherries are a rich source of these anthocyanins – greater than other fruits and berries. This enzyme inhibiting activity has found to be similar to the actions of ibuprofen. More research is on the horizon.

One study conducted by Oregon Health and Sciences University seems to indicate the power of cherries on inflammation. Runners drank tart cherry juice twice a day for seven days prior to and on the day of a long-distance relay. Participating runners reported noticeably less muscle pain following the race.

In addition to their anti-inflammatory properties, cherries are also a source of carbohydrate and high in Vitamin A and C, and also contain Vitamin E. Cherries are also a source of iron, magnesium, potassium, and folate. All of these nutrients are important for taking care of your health and your sport.

Here are a few ways to include cherries in your pre- and post-workout meals:

Pre-Workout

v Drink a 10 oz glass of tart cherry juice or cherry juice blend

v Add dried cherries to a cup of oatmeal or other whole grain cereal

v Consider substituting dried cherries for raisins in muffins or oatmeal cookies

v Combine frozen cherries with other berries and low fat yogurt in a smoothie

Post Workout

Remember to refuel within 30 minutes of exercising with a 3-4g:1g ratio of carbs to protein.

v Enjoy dried cherries with a handful of nuts for a quick grab-and-go snack

v Drink tart cherry juice with a sports bar

v Add dried cherries to a green salad along with a balanced dinner

v Add dried cherries in chili or pasta to add tang and nutrition

**Remember practice your nutrition game plan in practice before your big meet. Never try anything new on competition day!

Sources:

Choosecherries.com. [Internet]. Cherry Marketing Institute. [updated October 27, 2009; cited November 18, 2009]. Available from http://choosecherries.com/.

Murray M, Pizzorno J, Pizzorno L. Encyclopedia of Healing Foods. Atria Books; 2005.

Wood R. The New Whole Foods Encyclopedia. Penguin Books; 1999

Yeager S, Editors of Prevention Health Books. The Doctors Book of Food Remedies. Rodale; 1998.

Momentum Nutrition & Fitness 2009

Sport Nutrition for Soccer

2009-09-21T19:12:00.000-07:00

Sport nutrition is a key to successful performance in all sports! See here how sport nutrition plays a big role in local soccer...

Emily Edison on Soccer...

The Truth about Sports Drinks

2009-09-08T21:24:00.000-07:00

Click on this link to see the Q13 Fox news story featuring Momentum Sports Dietitian Emily Edison...

video

Back to School Nutrition

2009-09-01T22:02:00.000-07:00

Back to School 2009

Start the school year off with a nutritious bang by planning healthy breakfasts and snacks. This plan will be the brainpower for successful school (and work) days.

Combine at least TWO foods for snacks, using all three marco-nutrients carbohydrate, protein and fat whenever possible. Some examples of this are: peach and plain yogurt, cheese and plums, whole grain toast with peanut butter.

Check out this link to healthy and brain power filled snacks and meals:

http://www.epicurious.com/articlesguides/healthy/nutritiousdishes/snacks?mbid=e090109

We often get asked "How long should I wait between meals and snacks?" Our answer is "When do you get hungry?" You will have to "tune in" to your body and listen to hear what is going on behind the scenes.

Hunger is on a scale of 0 to 5. 0 is flat out S-T-A-R-V-I-N-G. Eat the door off the fridge hungry. Where 5 is neutral, neither hungry nor full. We recommend eating around a 3. Meaning you can feel some hunger in your tummy (maybe a little grumble) but you do not have a headache, you are not grumpy, and you are not ready to eat the hair off your arm.

When we wait too long to eat, what happens? We do not make clear conscious choices about what we really want. We end up eating whatever is around (ie. MnM's on your neighbors desk, candy bars from the vending machine, handfuls of Doritos...you get the point?!), instead of what we really want. When we do not eat what we really want, we feel unsatisfied and end up eating more, reaching for satisfaction and all we end up with is FULL. Usually over the top full.

Give it a shot. Check in with your hunger levels every 2 hours or so and see where you fall on our hunger scale. You may find you need a snack at about the 2-3 hour mark. Or you may have eaten a larger meal and may not need a snack. Eating differs from day to day, this is "normal" "healthy" and "ok".

Check out www.king5.com and search for Emily Edison to hear the latest on Brain Power Breakfasts!

Eat breakfast, snack well, and enjoy!

Amino Acid Supplements versus Food

2009-07-28T15:59:00.000-07:00

With claims of ‘enhanced endurance, increased muscle gain, and protection from over-training,’ it’s not surprising that many athletes include individual amino acids in their fitness routine. It’s best to be cautious, though. There is a lot of misinformation out there about protein, amino acids, and muscle building. While studies generally support the idea that athletes may require a little more protein than non-athletes, there is little evidence to prove taking amino acid supplements, rather than eating high protein foods, is beneficial or even necessary.

Issues with Amino Acid Supplementation:

• Too much protein stresses the kidneys

• Dehydration due to excess protein

• Stomach cramping and diarrhea

• Problems with absorbing and using nutrients from food (including naturally occurring amino acids!).

Did you know that it’s possible to EAT all the amino acids your body needs just by choosing the right foods? Let’s take a look:

Arginine From Foods

Spinach Salad with Roasted Chicken and Almonds: 3660 mg arginine

Whole Wheat Muffin: 300 mg arginine

Glass of Milk: 80 mg arginine

PLUS complete proteins, complex carbohydrates, healthy fats, vitamins and minerals!

Total: 4040 mg arginine

Arginine From Supplements

Six 750 mg supplemental arginine pills:

4500 mg arginine

Total: 4500 mg arginine

BUT no other benefits!

Do your best to get your amino acids from food, rather than supplements, because you’ll also be getting important vitamins, minerals, and antioxidants that are essential for health and optimal performance!

EAT FOOD NOT SUPPLEMENTS!

If you’re taking Branch Chain Amino Acids (BCAA), try:

• Beef

• Chicken and turkey

• Lamb

• Fish

• Cheese

• Seeds (pumpkin, sunflower, sesame, flax, etc.)

• Nuts (walnuts, almonds, cashews)

• Oats

If you’re taking arginine, try eating:

• Beef

• Chicken

• Seeds (pumpkin, sunflower, sesame, flax, etc.)

Nuts (walnuts, almonds, cashews, etc.)

Fish

• Egg

• Avocado

• Cocoa

If you’re taking glutamine, try eating:

• Beef

• Chicken

• Turkey

• Fish

• Beans

• Dairy products

• Cabbage

• Beets

• Spinach

If you’re taking carnitine, try eating:

• Beef

• Chicken and turkey

• Fish

Dairy products

Tempeh

• Wheat

• Avocados

These food sources can be a safe and effective way to increase your intake of amino acids – without the high cost of supplements!

If you do choose to use supplements, be sure they are high quality. The highest quality standard you can look for is a supplement that has been “USP Verified.” This means that the company has been independently evaluated to ensure that the ingredients listed on the bottle are accurate. You can find the “USP Verified” seal on the label. The FDA does not guarantee the effectiveness of any supplement, so it’s important to do your research and find a company you can trust.

Most importantly, remember to take the time to eat (and drink) often throughout the day – three meals and two snacks is a good general rule. Regularly fueling your body with nutritious food will go a long way toward helping you achieve your athletic goals. And, of course, keep up with your training program!

Stuff your Turkey not your Tummy

2008-11-21T09:49:00.000-08:00

This Thanksgiving the average American will consume 2- 3 times the amount of food they typically have in a day... and that's just at Thanksgiving dinner. While this is not going to send anyone to the emergency room, it can be the impetus for making unhealthy choices that last throughout the holiday season.

Here are a few tips for a sensible Thanksgiving that provides momentum for healthy eating throughout the holidays.

1) Stuff your Turkey, not your Tummy. Choose smaller, more reasonable portions of those high caloric foods like stuffing (1/2 cup) and gravy (2 tablespoons). Eat them slowly.

2) Enjoy and savor; don't gobble. It takes 20 minutes for your brain to recognize signals of satiety (comfortable fullness) from your stomach. The slower you eat, the less you need, and the more satiated you feel.

3) It's not the Last Supper; Jesus' last meal was not Thanksgiving dinner. Don't skip meals because you're "saving up" for Thanksgiving dinner. Eat a good breakfast and something for lunch to maintain a healthy metabolism and prevent overeating.

4) Make the holidays less about food and more about family, friends, and helping those in need. Thanksgiving is a great time to plan that afternoon backyard football game. Just be sure to remind Grandpa Joe to warm up and stretch. Everyone should spend at least 5 minutes warming up before playing. Light jogging or tossing the football back and forth is a great way to increase blood flow to muscles and prevent injury.

5) Don't punish yourself if you overdo it. Take the morality and judgement out of eating by reserving feelings of disgust for true injustice in the world. Eating too much pumpkin pie does not make someone a bad person. So often, people feel guilty about their "mistakes" with food and punish themselves accordingly, sometimes in the form of restricting. This will only set a person up for overdoing it again. If you eat a little too much, forgive yourself and move on... to 3 healthy meals and 2-3 snacks along with some physical activity... a sure way to success.

Have a healthy Thanksgiving from Momentum Nutrition and Fitness!

Contributed by Monica Van Winkle

Momentum and Maximum Team Up

2008-09-01T23:03:00.000-07:00

Located in Bellevue, WA, "Maximum Sports Conditioning is an elite sports training and conditioning center which provides clients and athletes with a highly competitive training environment which includes general athletic development, sports-specific training, and injury prevention training methods." (http://maxsc.net/index.htm)

Whether a soccer player is building receive and touch skills or a volleyball player is developing joint stability and connective tissue strength to support landing, hitting, and changing directions quickly, Maximum Sports Conditioning is dedicated to helping athletes embody the skills necessary for becoming great leaders both on their teams and in their communities. They are staffed by professionals who believe that an individual's athletic and physical development is supported not only by training, but by a sound understanding of performance nutrition (provided by Momentum Nutrition and Fitness).

Thanks Maximum Sports Conditioning for providing a top-notch educational program that helps athletes excel both on and off the field. Check them out at http://maxsc.net/

Contributed by Monica Van Winkle, MS, RD

Around town...

2008-08-28T08:33:00.001-07:00

"Whole Grains can Save your Life". Great Harvest breads had this message on their store window, reminding us that we need at least 6 servings of grain filled carbohydrates each day! If you are more active, you will need more grain filled carbohydrates to meet your active needs.

Momentum Nutrition and Fitness reminds our clients to get creative and use a variety of whole grains like wheat, corn, rice, barley, and rye to meet your energy and vitmain/mineral needs!

Have you seen signs around town you think send a positive message? Take a pic, send them in. We will post them to our blog!

emily@momentum4health.com

Momentum in Action

2008-08-27T08:15:00.000-07:00

Want to learn more about better breakfast??
Check out this video, featuring our very own Emily Edison.
http://www.king5.com/video/index.html?nvid=276541
Now go eat your breakfast!

Break-the-fast...back to school breakfast tips

2008-08-14T23:08:00.000-07:00

Recent media article by Momentum Nutrition...

Better Breakfast = Better Student
A Daily Nutritious Breakfast Helps Students Succeed

Seattle - Back-to-school sales have begun and students are getting their wardrobe updated and buying supplies for the coming school year. But many students and their parents may be overlooking a key component to success – breakfast. Several studies have shown that students who have a healthy breakfast every morning perform better than students who don’t. And students who eat breakfast are less inclined to consume sugary mid-morning snacks.

“Breakfast packs a nutrition punch! It provides the base of vitamins, minerals and energy for the day. It kick starts our metabolism and gets our brain and muscles running strong,” said Emily Edison, RD, owner of Seattle based Momentum Nutrition and Western Washington director of the Washington Interscholastic Nutrition Forum (WINForum – http://www.winforum.org/). “A nutritious breakfast meets 25% of the recommended daily allowances of protein, calcium, iron, vitamin A and C for good health. When kids eat breakfast they concentrate better, do better in class and score higher on tests.”

Many students claim they don’t have time to eat breakfast. But as the recipes posted on Better Breakfast.org (www.betterbreakfast.org) show, a nutritious breakfast can be made and consumed quickly. “Heading out the door with some yogurt and fruit is a good start. Or try toast with peanut butter,” said Edison. “Even leftover pasta or cold pizza is better than nothing.”

Children often skip breakfast saying “I’m not hungry.” Edison said it’s important for people to train their body to want breakfast. Starting with light and quick foods like yogurt drinks or a microwaved egg sandwich is one way to get students into the habit of eating breakfast. Grab-and-go breakfasts are also a good option.

“Breakfast is designed to “break-the-fast”. When students skip breakfast, blood sugar levels continue to plummet, and fatigue, poor concentration, irritability and lethargy result,” added Edison, who is also a sports dietitian for the University of Washington Athletic Department.

Without a nutritious breakfast, it is hard for a student to meet their nutritional needs for the day, especially in calcium and fiber. Breakfast is essential because it is often the only time some children actually drink milk, making it one of few opportunities to get any measurable calcium. A simple solution is a bowl of oatmeal made with 1 cup of low-fat milk topped with berries and crushed walnuts provide both energy and fiber (oatmeal and walnuts) and calcium (milk) plus vitamin C and antioxidants (berries).

“Breakfast supplies more than just the energy to get through the morning” said Edison. “Teens who eat breakfast are up to five times more likely to consume at least two-thirds the recommended amounts of most vitamins and minerals, including iron.” Iron deficiency anemia has long been known to have a negative effect on behavior and learning. Vitamin C breakfast foods like orange juice or berries, enhance the absorption of iron. Also, teens who ate breakfast regularly had a lower percentage of total calories from saturated fat and ate more fiber and carbohydrates than those who skipped breakfast. Finally, regular breakfast eaters seemed more physically active.

In addition to http://www.beterbreakfast.org/, students and parents can go to http://www.cookingwithkids.org/ for breakfast and snack ideas.

Seen any good movies lately?

2008-08-09T19:50:00.000-07:00

Check out "America the Beautiful," a documentary that explores America's obsession with beauty.

From its New York debut to Chicago, where it won Best Director at the Chicago International Film Festival 2007, it's now in Seattle for the next week (AMC Loews Uptown).

The film takes a witty and entertaining, but serious look at what the film makers perceive to be the fashion industry's direct assault on the self-esteem of women. It examines the relationship between America's definition of beauty and the increasing incidence of eating disorders, not only in the United States, but worldwide.

It certainly doesn't provide all the answers, but it's gaining momentum, and we think it has a lot to say.

Go to http://www.americathebeautiful.com/ to learn more.

Contributed by Monica Van Winkle

Bored with the food you eat?

2008-06-10T08:00:00.000-07:00

There are times when we all feel bored of the foods we eat. We know we feel that way from time to time. Momentum to the rescue! We have scoured the grocery shelves and have found a few new (some may just be new to us) foods to try. We consider these foods in the "healthy" category and will supply you with energy for your day!

Do you have a favorite new food you want us to list? Send us an email: emily@momentum4health.com. We would love to hear from you!
Check back from time to time for more "Bored with the foods you eat" updates...

Try these:

Planters Daybreak Blend (Trail mix type of snack combines almonds, granola clusters, apples, dried cranberries, and pecans). A great balance of carb, protein and healthy fat. Try it with a yogurt for a snack.

Gnocchi alla Sorrentina (frozen from Trader Joes) A delicious, easy to fix (3 minutes) meal in a bag. Tasty potato dumplings with a light tomato sauce. We fix them atop a large bowl of steamed spinach.

Kefir (Yogurt Drink) This tasty drink has all the beneficial probiotic bacteria (great for your digestive tract) as regular yogurt but is fun to drink or mix into smoothies. It is a great protein and calcium source and can double as a pre or post workout snack. Look for it in the dairy case at stores like Whole Foods and Trader Joes.

Kashi Granola in Mountain Medley Kashi has come up great cereal products. This one is a power packed breakfast or snack food, that will leave your taste buds and metabolism saying "ah yeah". Try it with Silk vanilla soy milk.

Bob's Red Mill 10 Grain Hot Cereal Cooks in a flash and is full of whole grains (this means...FIBER!!) Add your favorite fruit and sliced nuts to the top for extra vitamins and minerals. One bowl of this and you can skip your multi-vitamin!

So many foods so little time. Please let us know your favorites! We will keep the list going.

Momentum Nutrition and Fitness www.momentum4health.com

Encouragement

2007-11-19T11:20:00.000-08:00

Sometimes it's helpful to be reminded that what seems unthinkable becomes believable when it is given new perspective.

For anyone struggling with an eating disorder, you know it is a long and, oftentimes, discouraging process. You may wonder, at times or maybe even most of the time, if recovery is possible. It's easy to say, "Have hope." It's another thing to find hope.

To start the week off, I wanted to remember a few facts; not fleeting, feel-good, come-back-to earth illusions, but true, sink your soul into them, gather them up and find hope in them, cold hard facts. There is no denying that the statistics for recovery from an eating disorder are hopeful.

Here are just a few:

"76% of sample (anorexia nervosa) studied for 10-15 years after admission met criteria for full recovery." - Strober, Freeman, Morrell (1997)

"Treatment works. Of those followed 5-10 years, approximately half of sample had recovered and 25% had improved with some residual symptoms." -Garfinkel (1995)

Excerpt from “Overcoming Binge Eating” by Dr. Christopher G. Fairburn

“The cognitive behavioral approach to treating binge eating problems has been studied extensively over the last fifteen years. Major research projects conducted at Rutgers, Stanford, Minnesota, Vermont, Toronto, Edinburgh, Cambridge, and Oxford have produced remarkably consistent findings. Like antidepressant drugs, these studies have found that cognitive behavioral therapy has an immediate affect on the frequency of binge eating. Even more encouraging, though, is that the effect is not only greater in magnitude than with antidepressant drugs, but also longer lasting. For example, the most recent study from my group in Oxford obtained a 90% average reduction by the end of treatment that was maintained one and six years later” (the follow up periods in this particular study).

All of these studies involve components of a multidisciplinary approach including nutrition therapy, psychotherapy*, medical monitoring, and, in some cases, psychotrophic therapy. These methods of treatment are used conjointly, in both inpatient and outpatient settings, depending on the patient and where he or she is in the recovery process.

* Cognitive behavioral therapy, mentioned earlier, is only one form of psychotherapy. Some forms of psychotherapy may be more helpful than others depending on the patient. Nutriton therapists and psychotherapists work closely together when treating eating disorders. The following link may be helpful if you are looking to put together a knowledgeable treatment team.

http://www.momentum4health.com/links.php

Contributed by Monica Van Winkle, MS, RD

Recent Question about CrossFit

2007-11-13T17:10:00.000-08:00

Dear Reader,

Thank you for your recent question about CrossFit, a popular workout program in elite fitness circles.

CrossFit workouts are incredibly demanding and, according to the CrossFit website, “tax the capacities of even the world’s best athletes.”

Momentum Nutrition and Fitness cannot endorse any particular fitness program without meeting you, but we can provide you with a few tips when choosing a program that meets your needs.

1. Are the personal trainers or coaches certified by reputable institutions?

Something to think about: To become a certified CrossFit “coach” the fee is more than 4 times the amount required by the ACSM and the NSCC, the gold standards in fitness training.

2. Does the program recommend supplements over food?

At Momentum Nutrition and Fitness we strongly believe people can get all the energy they need for daily living and even demanding workouts from food. For situations that may warrant a supplement, refer to the November 8 posting.

3. If the program offers nutritional guidance, is it being provided by a registered dietitian?

Something to think about: CrossFit endorses caloric restriction and the following caloric percentages from macronutrients:

30% calories from protein
30% calories from fat
40% calories from carbohydrates

Evidence based literature on sports nutrition tells us that athletes need at least 55-65% of their daily intake from carbohydrates (to prevent glycogen depletion which can jeopardize performance), 15-20% calories from protein, and 30% from fat. These percentages are similar for sedentary to mildly active people (with 55% intake from carbohydrates being sufficient to sustain daily activities).

Caloric restriction, especially in the setting of rigorous activity, can have several consequences. Here are a few:

-Lowered metabolism
-Muscle loss and fat conservation
-Altered immune function leading to increased sickness
-(In women) Irregular or absent menstrual cycle which can lead to bone loss and, sometimes, fractures
-Fatigue

-Increased urges to binge eat
-Dizziness
-Constipation
-Insomnia
-Depression
-Reduction in work output of heart

If you're interested in calculating how much energy you need from food, see yesterday's posting.

Thank you, again, for the great question!

Contributed by Monica Van Winkle, MS, RD

Nutrition for Endurance Training

2007-11-12T11:27:00.000-08:00

Konamoxt an on line fitness site will help you link with other fitness minded individuals. Want some advice on Nutrition for Endurance Training...
http://lvhm.konamoxt.com/2007/10/26/nutrition-for-endurance/

Sport Nutrition Presentation

2007-11-12T11:23:00.000-08:00

A clip of sport nutrition presentation to UW Men's Swimming:
http://yoursports.com/index.php?q=momentum4health
Features Emily Edison, MS,RD, Director of Sport Nutrition University of Washington
Check it out!!

Beware: Nutrition Research can be Hazardous to your Health

2007-11-10T16:33:00.001-08:00

You may have heard or read about the recent study on the risks of being overweight. The study, published on Wednesday in the Journal of the American Medical Association (JAMA) suggests that being overweight is not as detrimental to your health as experts have been saying.

Wait a minute. What’s that you say? All this hype about the obesity epidemic is really just that: hype. The epidemic that, according to some economists, threatens to topple America’s health care system within the next 50 years, is not really a problem?

According to Walt Willet, professor of epidemiology and nutrition at the Harvard School of Public Health, it’s a big problem. “It’s just ludicrous to say there is no increased risk of mortality from being overweight,” he told the Associated Press Wednesday, when asked about the study.

So why all of the confusion? Nutrition research, like all medical research, is not immune to human error or new discovery (which is, also, what makes it so exciting). The problem is that some people consider each new finding infallible, which sets them up for major disappointment. By the time they’ve purchased, prepared, and sat down to savor the latest food touted to prevent heart disease, they’ve just found out that it causes cancer.

What we need is more patience. Nutrition research is not a perfect science, but we do know this: the more studies that point to the same conclusion, the more likely that conclusion is true.

And we also know this:

Being overweight or obese does cause an increased risk for heart disease, diabetes, kidney disease and certain types of cancer. The body of evidence pointing to this is overwhelming and does not contradict itself.

What the papers don’t tell us about the recent JAMA article is that it examines the association between weight and mortality, not weight and quality of life. Losing a limb to diabetes or going to dialysis 3 days a week may not kill us, but it certainly decreases our quality of life. (There is, also, plenty of literature linking overweight to diabetes and kidney disease and, subsequently, to increased mortality; it is ludicrous to suggest otherwise). The other thing the media neglects to mention is that the study highlights how being overweight protects us against tuberculosis, emphysema, and pneumonia. I don’t know about you, but I’ve been hearing a lot more about heart attacks in 21st century America than I have been about tuberculosis. (And I can think of a much easier and cheaper way to ward off emphysema than becoming overweight).

So, can you still have that Starbucks almond-filled croissant and triple-grande Carmel Macchiato you’ve been avoiding?

Of course you can, but I would recommend you do so in moderation. (Half of the croissant and a single-tall Carmel Macchiato might also do the trick if you enjoy them mindfully and, on other days of the week, you might want to try something like a bowl of oatmeal with blueberries and almonds along with a cup of coffee. For more tips on the meaning of moderation and mindfulness as they relate to nutrition and some healthier breakfast ideas, go to http://www.momentum4health.com/).

And, remember, don’t forget to read critically.

Contributed by Monica Van Winkle, MS, RD

Vitamins,Minerals and Supplements Oh my!!

2007-11-08T17:27:00.000-08:00

In the world of supplementation I have to ask the question:

Is all this really necessary? A multi-billion dollar industry. I often hear student-athletes complain of not having any money to buy food, but don't think for a minute about buying the latest supplement with promises of "more energy", "bigger muscles", and the latest "veins that pop out like garden hoses", ooh sexy.

Walking the aisles of your local supplement store is more confusing than navigating the corn maze at your local fair... even for nutrition experts such as Registered Dietitians Emily Edison and Monica Van Winkle from Momentum Nutrition.

So what is a person to do?

On a recent visit the following product surfaced (weird supplement of the week):
Argentinian Bull Testes- Specially formulated to "increase testosterone in the body." Does it work? Well...Testicles produce testosterone; they do not store it, so there won't be any more testosterone in that part of the bull than other parts. The jury is out on the effectiveness.
I don't know about you, but I have not seen a bull (Argentinian or not) whose testes I would want in my body.

Simply put, we believe that supplementation is only necessary when you are not able to get the nutrients you need from your food. This doesn't mean you can choose not to eat veggies and take a multi-instead. Remember vitamins and minerals need food and each other to be transported around and to function in the body.

Situations that might warrant a supplement:
Lactose Intolerance (calcium)
Strict Vegetarians (b12, iron, calcium?)
"Picky Eaters" (Multi Vitamin)
People who are on Low-Calorie Diets (multi)
Non-Meat Eaters (Iron)
Non-Fish Eaters (Omega 3 Fatty Acid Supplement)

Your mother was right...eat your veggies! (but you don't need to clean your plate)

Emily Edison, MS.RD.
Momentum Nutrition and Fitness
http://www.momentum4health.com/

Food.Fitness.Fun.

2007-10-23T20:30:00.000-07:00

If there are three things to have in your day I say make them:
Some FOOD, for fuel.
Some FITNESS, for sanity and for health.
and of course...some FUN!

We know that food is fuel, but can it also be fun?
Food, as we know it, fuels our activities. Whether we run, walk, skateboard, waterski, or play shuffleboard, we need food for fuel. How much? Science says: Resting Metabolic Rate (RMR) + Activity Calories Expended= Total Energy Needed

see http://www.momentum4health.com/ for more info on your energy needs!

So where does the "food is fun" part come in? Cooking with friends, learning about new foods, experimenting with new recipes, exploring new cuisines, going on picnics and hikes, learning about nutrition, please add to our list!!

At Momentum Nutrition and Fitness, we hear: "My metabolism is slow" or even "I don't have a metabolism". RMR is based partially on muscle mass and (hate to tell ya) good ol' genetics. Bottom line...
People who move can eat more. People with more muscle (most of the time) can eat more.

So...strength train to build muscle. Move your body. You don't have to invest in a gym full of equipment, just try a few pushups and some squats with your own body. A great place to start!!

Food, fitness and fun.
Give it a try:)