Foods and Gadgets to “Fuel” Your Active Lifestyle

If you like exercise like I do, then you might also like to know how to stay energized before, during, and after your workout. When it comes to eating, the key is quality foods, quality nutrients. I also think it’s important to “train smart,” meaning push yourself when you need to and cut yourself some slack when you need to. I support heart rate training as method for customizing your program to meet your goals and current fitness level.

I was on Let’s Talk Live DC this week sharing foods and gear that will help fuel an active lifestyle. Check out my tips on hydration, pre-exercise fuel, recovery nutrition and heart rate training tips.

You can watch the full video here, or check out highlights from my segment below:

Tip #1: Fuel Up Before You Exercise

You need to eat before you workout… the same way you put gas in your car before you drive. You want carbs, which provide “quick energy” to burn during exercise and quality protein for sustained and lasting energy.

I love KIND bars for “on the go” energy, because they have ingredients you can see and pronounce (like real fruit and delicious nuts)  that provide that balance of carbs and protein you are looking for. As pre-exercise fuel “on the go” you can pair a KIND Bar with a piece of fruit, or on their own they’re a great snack too.

KIND Healthy Grain “clusters” provide quality carbohydrates from five whole grains, including ancient grains like amaranth, buckwheat and quinoa. Plus, they’re a good source of fiber to keep you feeling fuller, longer. Perfect for topping yogurt or oatmeal, or even on it’s own with milk.

Another great pre-fuel idea for any time of day is pancakes. The only problem is they tend to be low in protein. I was thrilled to find all natural “Flap Jacked Protein Pancakes” that have the protein already in the packet — a whopping 15-17 grams protein per serving! You’ll get your dose of carbohydrate from the whole grains (like whole oats and quinoa), and the protein and fiber will keep you full for hours.

They’re convenient and easy-to-make (just add water!) Plus they’re non-GMO, have no additives and no preservatives. Not only are they full of good nutrition, but they come in 3 delicious flavors – banana hazelnut, cinnamon apple, and buttermilk. You can find them in 4 ounce and 28 ounce packages on their website at www.flapjacked.com.

Tip #2: Replenish Nutrients and Reduce Inflammation with Recovery Nutrition

Endurance exercise creates inflammation and depletes your body of carbohydrates. Recovery nutrition is important to replenish those lost nutrients and to help reduce inflammation. Tart cherry juice and dried tart cherries are packed antioxidants called anthocyanins that reduce pain and inflammation comparable to some pain medications.

I drank/ate them as part of the Red Recovery Routine when I ran NYC marathon and recovered within 2 days and was back in yoga. The juice is great on its own or in a smoothie, and I love the dried cherries in my oatmeal and in yogurt parfaits. You can get the recipe for their Red Recharger Smoothie and other tasty goodies at www.choosecherries.com.

Tip #3: Train Smart with Heart Rate Training

Whether you want to manage a healthy weight, run faster, or just be more active, using a heart rate monitor is the best, most reliable way to maximize results. Polar is the industry leader in fitness assessment technology and has a number of affordable and simple to use monitors to fit any fitness level. Whether you’re new to heart rate training and are, or are an endurance athlete with thousands of miles under your belt.

As a bonus, every monitor comes with access to their Smart Coaching Program that can help you with tailored training advice. Go online to see all their heart rate monitors, including the FT4 and RCX3 models. You can also join their online community, or visit PolarPersonalTrainer.com to set up your free training plan.

Tip #4: Stay Hydrated with the Right Fitness Beverage

We all need to stay hydrated all day long, but it’s especially important during physical activity. Vita Coco coconut water is a great alternative to many sports drinks, especially if you aren’t out there doing endurance training. You don’t need the calories or sugar from a fitness beverage, but you need to stay hydrated. Coconut water has electrolytes (like calcium, potassium and magnesium) and only 45-60 calories per serving.

A couple of recent studies showed that replacing sports drinks with coconut water helped to decrease sugar intake and increase nutrient intake. Check out the abstracts.

I also love that it is just the water from young coconuts — simple and delicious. It’s particularly delicious in “green smoothies” because it can actually help keep them from turning brown.

Here’s a refreshing “green smoothie” recipe you can try at home:

• 2 c. Vita Coco coconut water
• 1 sliced avocado
• 2 c. lightly packed spinach
• 1 sliced green apple, skin on
• 1 cup chopped pineapple
• 1/2 c. ice

Directions: Combine all ingredients in a blender and whip until smooth. Serve in a cold glass.

To find Vita Coco coconut water in a store near you, visit vitacoco.com.

Disclaimer: I was compensated for my time to do this segment by Kind Snacks, Flap Jacked, Cherry Marketing Institute, Polar and Vita Coco, but was not compensated to write this post.

Breastfeeding: Challenges of the First Days to Success

Last week I had the pleasure of hosting my second live Pregnancy Magazine Google Hangout about breastfeeding basics that specifically focused on those first few important days after your baby is born. I was joined by fellow experts Corey Colwell-Lipson, LMFT, ATR-BC Margarita Marasigan, RN, CCE and Leslie Schilling, MA, RD, LDN.

We talked about what challenges can come up during those first few days when you’re waiting for you milk to come in, creating a good environment for breastfeeding, and tools to help make latching easier. We also discussed maintaining your milk supply, how to manage demanding feeding schedules and the importance of family support. See below to watch the full video:

The next topic will cover breastfeeding strategies for going back to work, so you won’t want to miss it! It’s LIVE at 1 p.m. ET on Wednesday May 22!

Keep Checking Back Weekly for More Episodes

You can catch this weekly show on www.PregnancyMagazine.com, as well on Pregnancy’s Google + page, as well as www.YouTube.com/PregnancyMag , where you’ll also find archives of other hangouts related to your pregnancy.

Join Us Wednesday May 22 for Breastfeeding Hangout

The next topic will cover breastfeeding strategies for going back to work, so you won’t want to miss it! It’s LIVE at 1 p.m. ET on Wednesday May 22!

Share Your Story

Leave a comment below and share an experience you had during those early days. What made it easier for you? What did you learn from it?

Cold Smoothie Ideas Perfect for Warmer Weather

As a sports nutritionist, ultra marathoner, busy working mom, and health nut… I love smoothies, especially in warmer weather. They’re quick, easy, and cold! Making them yourself is usually the best way to go because you control the ingredients to keep them good-for-you.

Last week I was on WBAL in Baltimore sharing some of my favorite warm weather smoothie recipes. You can watch the whole video here, visit WBAL’s website for the full recipes, or check out some of the highlights below:

“Red Recharger” Recovery Smoothie

For all those athletes out there, whether you run, swim, bike (or do all three… I know, I’m a triathlete too!) You will love this smoothie. Any exercise you do over 60 minutes is considered “endurance” and needs proper recovery nutrition.

Why, you ask?! Endurance exercise creates inflammation and depletes your body of carbohydrates. You also create “damage” (tiny tears) to your muscle (it’s how you make them bigger and stronger!) Recovery nutrition is important in order to replace those lost carbs and fluids, along with protein for repairing muscle.

I recommend using tart cherry juice and dried tart cherries as part of the Red Recovery Routine. (side note: I did it for New York City marathon and recovered within 2 days!)

Research has shown that anthocyanins, the antioxidant compounds in cherries, reduce pain and inflammation comparable to some well-known pain medications.

This smoothie is made with tart cherry juice, frozen tart cherries (both found year round), strawberries, yogurt, a little nutmeg, OJ concentrate and honey for a little natural sweetness. To try the Red Recovery Routine or for more recipes you can check out www.choosecherries.com.

Soy Banana Nut Smoothie

This makes a great fast meal or pre-fuel for a workout. It’s made with Silk soymilk, banana, peanut butter and honey. I love Soymilk because it is a good source of wholesome, complete soy protein. Eating whole soy foods like soymilk and edamame are associated with lower risk of heart disease, breast and prostate cancer. Silk soymilk is especially great because it’s “GMO free” and has no cholesterol.

I love using peanuts and peanut butter in smoothies! I consider peanuts a “superfood”. They have 30 vitamins and minerals and 7 grams of protein per serving — more protein than any other nut, for “lasting energy”. They’re also affordable and convenient.

To finish up this smoothie, I use banana and honey for “quick energy” carbs, potassium, and some natural sweetness.

Here’s the recipe I created especially for the segment:

Ingredients:

• 2 cups Silk soymilk
• 1 sliced banana, fresh or frozen overripe
• 3 Tablespoons peanut butter
• 2 Tablespoons honey
• ½ cup ice

Directions:
Combine all ingredients in a blender and whip until smooth. Serve in a cold glass.

You can get more recipes in addition to the smoothies at nationalpeanutboard.org and silk.com.

Mango Lassi

This is a great option for a quick snack on a warm afternoon or if you wanted, you could add some ‘spirits’ to this and make it a frozen cocktail.

I made it with Silk PureAlmond unsweetened almond milk which has only 30 calories per serving — less than half the calories of skim milk. I like using almond milk here because you get a good flavor too. For a snack or cocktail, lower calories makes sense to me because a snack is meant to bridge two meals…and most people who drink frozen cocktails are looking for ways to keep the calories lower.

This beverage is made complete with diced fresh mango, fresh lemon juice, honey, ice and beautiful mint garnish. Get the mango lassi recipe at http://silk.com/recipes/mango-lassi.

“Green” Fruit and Veggie Smoothie

It might sound weird, but you can use green vegetables like spinach, celery, and even kale and it can taste good! When you pair it with fruit like green apple or green grapes, it provide sweetness and I promise it does not taste like you are drinking veggies.

In this smoothie I used avocado (also a fruit – and green!) to add a creamy texture, and for the liquid I used coconut water. I like coconut water because its hydrating and it provide potassium, an important electrolyte for muscle contractions.

Get all these recipes on the WBAL website

To get the recipes for all these delicious smoothies in one place, just visit WBAL’s website.

Share your favorite smoothie recipes!

Leave a comment below telling me your favorite smoothie recipes and/or ingredients. I’m always looking for new flavor combos!

Disclaimer: I was compensated for my time to do this segment by Silk, National Peanut Board, and Cherry Marketing Institute, but was not compensated to write this post.

Breastfeeding Basics: A Google Hangout Hosted by Parenting Magazine and Me!

Recently I had the amazing opportunity to host a live Pregnancy Magazine Google Hangout about breastfeeding alongside other experts like Leslie Schilling, MA, RD, LDN and Margarita Marasigan, RN, CCE.  We talked about why breastfeeding is so important, why you should breastfeed and guidelines for how long to keep at it. We also shared challenges and successes that we as moms experienced in order to better prepare and support other new moms that are looking to breastfeed. See below to watch the full video:

Check Back Weekly for More Episodes

You can catch this weekly show on www.PregnancyMagazine.com, as well on Pregnancy’s Google + page, as well as www.YouTube.com/PregnancyMag , where you’ll also find archives of other hangouts related to your pregnancy. The next topic will cover those important first few days of breastfeeding, so you won’t want to miss it! It’s LIVE at 1 p.m. ET on Wednesday May 8!

Share Your Story

Leave a comment below and share an experience you had while trying to decide to breastfeed.

Weight-loss Frauds top FTC survey — excerpt from Consumer Health Digest

I’ve been an advocate for intuitive eating and take a weight-neutral, non-diet approach with all my clients. I’d rather help someone make changes they can maintain forever instead of promising a “quick fix” that would likely lead to weight cycling. It’s about self-care after all.

I saw this article in a recent Consumer Health Digest e-newsletter and wanted to pass it on. It sheds light on fraudulent marketing claims that many weight-loss products make, and the author suggests measures that can be taken to avoid this. Read on and let me know what you think.

Consumer Health Digest #13-16; April 18, 2013 
Consumer Health Digest is a free weekly e-mail newsletter edited by Stephen Barrett, M.D., with help from William M. London, Ed.D. It summarizes scientific reports; legislative developments; enforcement actions; news reports; Web site evaluations; recommended and nonrecommended books; and other information relevant to consumer protection and consumer decision-making.

A major FTC survey conducted in 2011 has found that consumers were victimized by fraudulent weight-loss products more than by any of the other marketing frauds covered by the survey. [Consumer Fraud in the United States, 2011: The Third FTC Survey. April 2013]

The products included nonprescription drugs, dietary supplements, skin patches, creams, wraps, and earrings. They were considered fraudulent if

(a) they were promoted as enabling users to easily lose a substantial amount of weight or to lose weight without diet or exercise and

(b) users lost a little of the weight anticipated or lost no weight. The study estimated that 5.1 million people age 18 or older (2.1% of U.S. adults) bought and used such products However, if purchasers who didn’t use the products were added, the percentage was 4.1%.

The survey also examined correlations between education, economic status, and risk-taking propensity and the extent of victimization. Overall, the study found that 10.8% of U.S. adults—25.6 million people—reported awareness of at least one incident of victimization.

The other areas noted in the report included prize promotions, buyers’ clubs, work-at-home programs, credit repair, debt relief, credit card insurance, business opportunities, mortgage relief, advance-fee loans, pyramid schemes, government job offers, counterfeit checks, and grants.

Fraudulent marketing in our society cannot be reduced unless scams are made less lucrative. Dr. Stephen Barrett believes that the following measures are needed:

• Appointment of a task force whose members include regulators, consumer advocates, and legislators who can develop and promote model laws and regulations to combat fraud.

• Finding ways to hold credit card companies, media outlets, and communication channels that enable and profit from the frauds responsible for the losses suffered by victims.

• Multiplying government regulatory power by authorizing state attorneys general to obtain court orders that apply to the entire country instead of just their own state.

• Forcing multilevel companies to disclose complete and truthful information about income prospects.

What do you think?

Leave a comment below and let me know if you think these marketing practices are ethical.

Reviving the Family Meal: It’s Good For Your Health

Time is a precious commodity nowadays. Our schedules aren’t getting any less crammed, anytime soon, and many times one of the things that gets bumped to the bottom of the priority list is the family meal.

In my recent US News “Eat + Run” blog I talked about the importance of family mealtime, and the many benefits that result from more meals eaten together. Benefits like improved grades in school, healthier eating patterns and greater emotional well-being have all been reported. Who wouldn’t want those things, right?

If you’re looking to make family meals a priority in your home, here are a few of my ideas to help make the “revival” a little easier:

1. Talk to your “significant other.” This means talking to whoever else shares in the decision-making and must agree that this is an important and necessary change. Decide together that you want to make family meals a priority.

2. Come up with a realistic plan. How often can you sit down together? And how can the family divide responsibility between planning, shopping, prep and clean up? This should not all fall on mom’s to-do list.

3. Make “the food” the easy part. There are plenty of ways to get quick, healthy meals on the table. Not everything has to be made from scratch, so don’t feel like you need to chain yourself to your stove all day if you simply don’t have that kind of time. Here a few fast meal tips and ideas that you can try:

• Keep your “tried and true” recipes on hand, along with the necessary ingredients. That way you’ve always got a reliable, easy recipe that you’re confident about at your fingertips.
• Boil some pasta and serve it with jarred marinara and a bagged salad. You can even add fresh or frozen veggies to your jarred sauce to jazz it up a little.
• Heat frozen, pre-seasoned fish or frozen pre-cooked shrimp and serve with steamed frozen veggies.
• Order your favorite take-out, but make it “half-plate healthy” by adding a bagged salad or veggies that are fresh, frozen or canned.

For more ideas, and to read the full article, click here.

What changes have you made to your family dynamic?

What other things have you done to try and improve the quality of your family togetherness time? Leave a comment below to share your stories and ideas.

Kids Consuming Energy Drinks — I Debate a Former CEO on Fox News

Earlier this year a report came out linking energy drinks to an increase in hospital room visits. Not long after the report was released I went on Cavuto on Fox News to debate the potential health and safety implications of kids consuming these energy drinks. You can watch the full video here, or check out some of the highlights from the video below.

Stick With Nature’s Energy Drink: WATER!

The ingredient lists in many of these energy drinks is a mile long and impossible to pronounce. Aside from the potentially dangerous cocktail of ingredients, they’re also packed with stimulants like caffeine and added sugar, which as adults (and especially for kids) we should limit. There’s a big difference in the size and development of an adult and kid’s body. These drinks aren’t even tested on kids to know if they process them differently. My advice — avoid the risk and just reach for nature’s energy drink instead — water!

What About the B-Vitamins? Aren’t Those “Healthy”?

Yes, in general B-vitamins are good for you. They’re important for our energy and protein metabolism. But my philosophy is “food first”. If you need a jolt of energy, it’s likely you could be hungry or thirsty. Instead of an energy drink, reach for hydrating water and a nutritious snack packed with B-vitamins like eggs, beans, lamb, nuts and dairy.

So Who Is Responsible For Educating Kids?

I think the answer here is two-fold. Ultimately the parents need to do their job and explain to kids why energy drinks can be dangerous, and why they should be avoided/limited. I also think that companies can play a role in educating the parents so they have all the facts. Working together I think they could make a big impact and avoid more potential harmful situations.

What do you think?

Do you think energy drinks are appropriate for kids? Leave a comment and let me know your thoughts on the subject.