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WZZM Take 5: In Your Cart, Fresh From the Farmers Market

Posted on May 24, 2013 by e2dietitian

Farmers Market NutritionToday’s In the Cart segment features healthy recipes made from fresh, local grown ingredients that are available at your farmer’s market now.

Strawberry Scones  (yield 8 servings)

Scones are one of my favorite treats, but I can’t enjoy them very often because they are not very heart healthy.  For example, a Starbucks Blueberry scone contains 460 calories, 22 grams of fat, 12 grams of saturated fat, 75 milligrams of cholesterol, 420 milligrams of sodium, 61 grams of carbohydrate, 2 grams of fiber and 7 grams of protein. Our version contains 50% fewer calories, one-quarter of the fat, saturated fat and cholesterol and 50% less sodium.  Choose berries that are dry, firm with fresh looking green caps.  Our local berry season only last three to four weeks so buy up, while they are ripe!

Ingredients:

¾ cup non fat strawberry Greek yogurt

2 cups all purpose flour, plus extra for dusting

¼ cup plus 1 Tbsp. granulated sugar

2 tsp. baking powder

½ tsp. baking soda

¼ tsp. kosher salt

Zest of 1 lemon

4 Tbsp. cold unsalted butter, cubed

1 cup chopped fresh strawberries

Preparation:

  1. Preheat oven to 425°F
  2. In a large bowl combine flour, ¼ cup sugar, baking powder, baking soda and salt. Add butter, and using a pastry cutter, blend together until mixture resembles a coarse meal.
  3. Gently stir in lemon zest, strawberries and yogurt.
  4. Turn dough out onto a lightly floured surface, gently kneading to combine. Pat dough into a 1-inch thick circle and cut into 8 wedges. Arrange each scone onto a parchment paper lined tray. Evenly sprinkle scones with remaining sugar and bake until golden brown about 15 minutes. Remove from oven and cool

Nutrition per Serving:

Calories  213; Fat 6gm (sat 3.5gm); Cholesterol 15mg; Sodium 244mg; Carbohydrate 35gm; Fiber gm: Protein 5gm

Farmers Market Pizza, Mediterranean Style  (yield 4 servings)

Fire up the grill and cook pizza for the family outside.  Naan flat bread is a quick way to cheat on a traditional pizza crust and holds up well on the grill even when fully loaded with your farmer’s market pickings.  We switch out traditional, American mozzarella for goat cheese which is more prevalent in the heart healthy Mediterranean diet because you get a lot of flavor in a smaller portion.  This recipe also provides 18% Daily Value for Vitamin A and 12% Vitamin C in a pizza!

Ingredients:

4 each Naan bread

¼ cup crumbled goat cheese, divided

1 Tbsp. extra virgin olive oil

½ Tbsp. Champagne vinegar

½ tsp. Dijon mustard

¼ tsp. fresh ground black pepper, divided

½ cup grape tomatoes, halved

½ small red onion, thinly sliced

½ cup diced avocado

2 cups, seasonal mixed greens

8 oz. boneless, skinless cooked chicken breast, chilled and diced

Preparation:

  1. Heat outdoor grill or indoor grill pan over medium high heat. Grill each Naan bread for about 1 minute per side.
  2. In a small bowl whisk together, extra virgin olive oil, Champagne vinegar, Dijon mustard and pepper. Add in tomatoes, red onion, avocado and chicken. Stir to combine
  3. Top each Naan bread with equal portions of mixed greens, and tomato mixture and goat cheese.

Nutrition per Serving:

Calories  272; Fat 11gm (sat 2.5gm); Cholesterol 6mg; Sodium 565mg; Carbohydrate 37gm; Fiber 3gm: Protein 9gm

Spelt Salad with Edamame (yield 6 servings)

Spelt is an ancient grain with a nutty flavor and is an excellent source of manganese and a good source of protein, copper and zinc.  Edamame is a soybean that has been part of the Asian diet for years.  It is a versatile high protein, high fiber bean that can be eaten as a snack food, much like peanuts or popcorn or included in salads and entrees.

Ingredients:

1 cup uncooked spelt

2 cups cooked and cooled edamame

½ cup diced celery

½ cup dried cherries

1/3 cup chopped, dried figs

3 Tbsp. balsamic vinegar

1 Tbsp. extra virgin olive oil

¼ tsp. kosher salt

½ tsp. fresh ground black pepper

2 cloves of garlic, minced

¼ cup chopped fresh parsley

Preparation:

  1. Place spelt in a large saucepan and cover with 2” of water. Bring to a boil, cover pan, reduce heat and simmer until spelt is cooked about 1 ½ hours. Drain and cool spelt
  2. In a large bowl combine spelt, edamame, celery, figs, and cherries. Whisk together vinegar, extra virgin olive oil, salt, pepper, and garlic. Pour dressing over spelt mixture, and in parsley, stir to combine, Place salad in refrigerator until ready to use.

Nutrition per Serving:

Calories  160; Fat 5gm (sat 0.5gm); Cholesterol 0mg; Sodium 130mg; Carbohydrate 25gm; Fiber 5gm: Protein 7gm

 BBQ Kale Chips  Yield 6 servings

Kale is one of the healthiest vegetables around.  One serving of this recipe provides 200% of your Daily Value for Vitamin A and 50% Vitamin C.  Considering that a one ounce serving of Lay’s Barbeque Potato Chip contains 160 calories and 10 grams of fat, our crunchy kale version is a healthy farmer’s market swap.  Look for dark bunches of kale that have small to medium leaves and pass on those with brown or yellow patches.

 Ingredients:

1lb. kale, washed, trimmed and dried

Olive oil cooking spray

¼ cup smoked paprika

2 Tbsp. chili powder

2 Tbsp. brown sugar

1 Tbsp. granulated garlic

1 tsp. kosher salt

½ tsp. ground mustard

 Preparation:

  1. Preheat oven to 275°F
  2. Line a baking sheet with parchment paper.

Tear kale into bite size pieces and lay on prepared tray. Spray kale evenly with olive oil spray. Bake kale until crispy, about 18-20 minutes, turning kale half way through cooking

Nutrition per Serving:

Calories 44; Fat 0gm (sat 0gm); Cholesterol 0mg; Sodium 405mg; Carbohydrate 12gm; Fiber 1.5gm: Protein 1.5gm

  

Strawberry BBQ Sauce  Yield 2 cups sauce

Our strawberry based BBQ sauce delivers more than one-third of your Daily Value for Vitamin C.  It has one-third the calories, half the sugar and only 27 milligrams of sodium compared to 350 milligrams in the traditional store bought version.

Ingredients:

4 cups strawberries, washed and hulled

¼ cup low sodium ketchup

2 Tbsp. strawberry jam

2 Tbsp. balsamic vinegar

1 Tbsp. garlic, minced

1 Tbsp. fresh grated ginger

1 tsp. Worcestershire sauce

1 tsp. Dijon mustard

2 Tbsp. fresh chopped cilantro

Preparation:

  1. Preheat oven to 425°F
  2. Place strawberries on a large baking tray lined with foil or parchment paper and roast in the oven for about 15 minutes. Remove strawberries from the oven, and place them and the juices with the remaining ingredients, except for the cilantro, in a medium saucepan and bring to a boil, reduce the heat and simmer for about 15 minutes. Remove the pan from the heat and puree mixture in batches, using a blender or food processer. Stir in cilantro.
  3. Sauce can be used immediately or stored in the refrigerator for up to 5 days.

Nutrition per Serving: 1 ounce

Calories  25; Fat 0gm (sat 0gm); Cholesterol 0mg; Sodium 27mg; Carbohydrate 6gm; Fiber 1gm: Protein 0.5gm

Roasted Asparagus

Yield 4 servings

 This recipe provides 20% of your Daily Value for Vitamin A, 43% Vitamin C, 12% Vitamin E and 38% folate.  Choose asparagus spears that are firm to touch, a bright green color with spears that are closed tightly.  A nice dark green or purple tinge at the tips is a good indication of quality so pass on the purchase if they are yellow and dried out.  The size does not affect the tenderness, so choose those that best meet your recipe needs.

 Ingredients:

1 lb. fresh asparagus
1Tbsp. extra virgin olive oil

¼ tsp. kosher salt

¼ tsp. black pepper

Zest and juice from 1 lemon

½ bunch parsley

3 cloves garlic, minced

 Preparation:

  1. Preheat oven to 400°F
  2. Wash and trim asparagus, lay out on a sheet tray. Spray asparagus with extra virgin olive oil spray. Place in oven and roast for 15-20 minutes.
  3. While roasting, combine lemon zest and juice, parsley and garlic together in a small bowl.
  4. Remove asparagus from oven, and transfer to a serving platter. Garnish with parsley mixture.

Nutrition per Serving:

Calories  64; Fat 4gm (sat 0.5gm); Cholesterol 0mg; Sodium 150mg; Carbohydrate 7gm; Fiber 3gm: Protein 3gm

Filed under: Recipes, WZZM Take 5 | Tagged: , , , , | 1 Comment »

The National Restaurant Association Food Show: As Tasted By a Registered Dietitian

Posted on May 20, 2013 by e2dietitian

ImageThis is me at the start of the food show on a machine that promises to increase my metabolism, build muscle, burn fat, tone my body, reduce joint pain, increase HGH levels, build bone mass, and reduce joint pain if I stood on it for 10 minutes a day.  Honestly, If I had stayed on this machine for one more minute I would have lost the crab ragoon I ate at the previous booth.  How does it work? Everything that isn’t literally nailed down to your bones shakes on this machine and that’s not a pretty picture if you get my drift.  Does it work? If it truly had the potential to shake all two-thirds of our United States population who are overweight or obese back down towards a healthier weight, Wall Street would be going crazy right now.  Instead it’s being sold in the far back alley of a food show where they feature the therapeutic mattresses and slot machines.

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I wondered how often they had to freshen this hamburger display over the course of the 12 hour show.  I had to capture it for my portion distortion presentation on mindless eating.  It made me wonder which item won our local minor league baseball team’s, White Caps “challenge” menu this year?  I was told by our sous chef that the bacon shell taco was ithis year’s cardiac bypass hall of fame winner.

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This picture was for my daughter who used to dance throughout our house in a variety of Cinderella slippers.  That was before the dog chewed them down to a variety of miss matched pairs that by today’s dress code of mixed apparel would  be super chic. These chocolate pumps came complete with a matching clutch.

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Brian Wansink, where were you when I needed an answer to this critical plate purchase question?  Should I purchase square plates or circle plates this year?  Which will make my portion size look bigger but minimize the calories?  Should I purchase a square plate or a circle plate?  Better yet, should I purchase this circle plate inside of a square plate or consider the square plate inside of the circle plate?

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Gelato had a big presence throughout the show in a variety of gourmet flavors.  It reminded me of the TCBY from the 70′s with an infusion of today’s generation.

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Chobani, you continue to light up my life!  Your “Mix in the Real, Then Flip Out” product line is awesome sans packaging :( Your flavors which include Key Lime Crumble, Strawberry Sunrise, Almond Coco Loco and Vanilla Golden Crunch are spot on.  What a creatively crazy way to seize on the success of yogurt parfait bars everywhere with your high protein Greek brand.  I also want to thank you so very much for making squeezable yogurt options for my kids!

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This “gastro” booth featured an interesting mixture of powdered food options.  It made me wonder if Michael Pollen would port these products in his back pack on his way to Mars “In Defense of Food”.  Ha!

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Wash your hands after using the rest room.  Wash your hands after you sneeze,  Wash your hands when moving between tasks.  Wash your hands when moving between raw and cooked foods.  Wash your hands before eating.  Wash your hands, wash your hands, wash your hands!

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The plethora of new caffeinated food and beverages was highly alarming.  These products are obviously riding on the coat tails of the  ”Five Hour Energy Drink” market darling that presently holds exclusive control.  Ice cream, waters and mini bottles would invite Alice in Wonderland on a rocking good adventure as one bottle makes her calmer and another one revs her up.

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Petals anyone?  A beautiful bouquet of antioxidants, fiber and phytochemicals!

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This was my favorite find.  Mango sorbet with Strawberry “Popping Pearls” by Tea Zone.  It was like an adult version of “Pop Rocks” in my mouth.  It had a fun factor of “10″ yet it was highly unlikely that I could eat enough of those little caviar like explosions to count as a serving of fruit.  They came in blueberry, cantaloupe, peach, kiwi, pomegranate, passion fruit, orange and a hot tea version as well.

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If… I’m going to go there in the morning, I like this cinnamon, brown sugar, butter crunch topping to cake ratio.  It smacks of my Dutch grandmother’s coffee cake recipe handed down from generation to generation.  I love the National Restaurant Food Show.  The creativity of new food and beverage products ceases to amaze me, year after year.  Now where did that vibrating body slimming machine go?

Filed under: Weight Control, Health, Diet, Mindless Eating, Wellness, weight loss, Dining Out, Restaurant, Parents, Brian Wansink | Tagged: , , , , , | 1 Comment »

Healthy Mother’s Day Brunch Recipes

Posted on May 11, 2013 by e2dietitian

ImageBryan Nader is a Sous Chef and Sheryl Lozicki is a Registered Dietitian at Saint Mary’s Health Care, a member of the new Mercy Health.  Today’s On the Menu segment features healthy Mother’s Day brunch recipes that are kid friendly in the kitchen and good for mom’s health.

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Chocolate Crepes

Yield: 4 servings

This recipe uses a lot of low fat ingredients such as skim milk, non-fat Greek yogurt and cocoa powder to support mom’s heart health.  Greek yogurt is also a good source of protein which helps stabilize blood sugar between meals.  Strawberries are an excellent source of Vitamin C, an antioxidant that helps fight cell damage from sun, pollution and aging and helps keep our immune system strong. This recipe contains > 1/3 of your Daily Value for Vitamin C and > 10% of your Daily Value for calcium and iron.

Ingredients:

¾ cup skim milk

2 large eggs

¾ cup all-purpose flour

2 Tbsp. unsweetened Dutch process cocoa powder

2 Tbsp. granulated sugar

½ tsp. vanilla extract

1/8 tsp. kosher salt

Non-stick cooking spray

1 (6oz) container non-fat strawberry Greek yogurt

Powdered sugar for dusting

1 cup strawberries, washed, hulled and sliced

Preparation:

  1. In a large bowl, whisk together milk, eggs, flour, cocoa powder, sugar, vanilla and salt until smooth. Cover bowl with plastic wrap, place in refrigerator for at least 30 minutes up to 2 hours, to allow the batter to rest.
  2. Heat a 10-inch non-stick skillet that has been coated with non-stick cooking spray over medium heat. Ladle in a scant ¼ cup of batter into the bottom of the pan. Lift and swirl the pan to coat the bottom with the batter. Cook until top is set and bottom is golden, about 1-2 minutes; flip carefully with a spatula, cook on the opposite side for about 30 seconds. Remove crepe from pan, onto a plate. Keep warm, and repeat with remaining batter, remembering to coat pan with non-stick spray each time.
  3. Spoon yogurt into crepes, roll them up or fold into quarters. Place on a serving platter, garnish with fresh cut strawberries and powdered sugar.

Nutrition per Serving:

Calories  206; Fat 3g (sat 1g); Protein  10g; Cholesterol 94mg; Sodium 138mg; Fiber 2.5g; Carbohydrate 35g

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Lemon Poppy Seed Pancakes

Yield: 10-12 pancakes

Kids love lemon poppy seed muffins, so we’ve modified the recipe and turned them into this healthier pancake version.  We suggest you measure out the ingredients and allow the kids to add and stir.

Ingredients:                                                                                                       

1 cup all-purpose flour

2 tsp. baking powder

½ tsp. kosher salt

2 Tbsp. granulated sugar

2 tsp. lemon zest

1 cup skim milk

1 large egg, slightly beaten

2 Tbsp. melted unsalted butter

1 Tbsp. canola oil

2 Tbsp. poppy seeds

2 Tbsp. fresh squeezed lemon juice

Preparation: 

  1. In a large mixing bowl combine the flour, baking powder, sugar, and lemon zest and salt. Set aside.
  2. In another mixing bowl, combine the milk, melted butter, egg, lemon juice, and oil. Pour the milk mixture slowly into the flour mixture and whisk to combine.
  3. Stir in the poppy seeds.
  4. Heat a griddle or skillet over medium high heat, coat with non-stick cooking spray. Spoon ¼ cup of batter onto the griddle or pan and cook until bubbles break through the surface and the edges appear dry. Flip pancake and cook on the other side until golden brown about 3 minutes.
  5. Transfer pancakes to a plate and keep warm. Repeat with remaining batter.
  6. Serve with maple syrup or top with fresh berries.

Nutrition per Serving: 

Calories 115; Fat 5g (sat 2g); Cholesterol 25mg; Sodium 230mg; Carbohydrate 14g; Fiber .5g; Protein 3g

A traditional poppy seed muffin contains 200 calories and 9 grams of fat!

ImageStrawberry Shortcake

Yield: 10 servings

Who says you can’t have Strawberry Shortcake for breakfast on Mother’s Day?  This recipe provides 1/3 of your Daily Value for Vitamin C. 

Ingredients:

2 ¼ cups all-purpose flour

2 ½ tsp. baking powder

2 tsp. plus 3 Tbsp. granulated sugar

¾ tsp. baking soda

½ tsp. kosher salt

6 Tbsp. cold unsalted butter, cut into cubes

1 cup low fat buttermilk, cold

½ cup Nutella

1 pint strawberries, washed, hulled and sliced

2 cups whipped cream

Preparation:

  1. Preheat oven to 400°F. Line a large baking tray with parchment paper and set aside.
  2. In a large bowl, whisk together flour, baking powder, 2 tsp. granulated sugar, baking soda, and salt. Mix in butter using your fingertips, until mixture resembles coarse meal. . Add buttermilk and stir with a spatula until combine. Add Nutella, and swirl into batter using a butter knife.
  3. Drop round spoonfuls of dough, about 2 Tbsp. onto prepared baking tray. Bake for 12-15 minutes or until tops are slightly golden brown. Remove from oven and allow to cool.
  4. Assemble shortcakes, place on biscuit on the bottom, top with 1 Tbsp. of whipped cream and 2 Tbsp. of strawberries, top with another biscuit.

Nutrition per Serving: (Does not include whipped cream)

Calories 280; Fat 12g (sat 6g); Cholesterol 20mg; Sodium 366mg; Carbohydrate 38g; Fiber 2g; Protein 5g

French Toast CupsImage

Yield: 4 servings

This recipe has fun written all over it!  Kids love topping these muffin cups with their favorite items and it includes all but the vegetable food group! The high protein content in these tasty cups, come from eggs, skim milk, low fat ricotta and almonds.

Ingredients:

4 slices whole wheat bread, crusts removed

1 egg

1 egg white

2 Tbsp. skim milk

½ tsp. cinnamon

1 tsp. honey

1 cup berries

½ cup low fat ricotta cheese

2 tsp. sliced almonds, toasted

1 Tbsp. maple syrup

Preparation:

  1. Preheat oven to 375°F
  2. In a bowl whisk together the egg, egg white, milk, cinnamon and honey.
  3. Spray muffin tin with non-stick cooking spray. Dip each slice of bread into the egg mixture and press it into the muffin tin. Bake the bread for 12 minutes until crisp.
  4. In a small bowl, stir the ricotta until smooth.
  5. Spoon equal amounts of ricotta mixture into each bread cup. Top with berries, almonds and maple syrup.

Nutrition per Serving:

Calories 230; Fat 7g (sat 2g); Cholesterol 56mg; Sodium 234mg; Carbohydrate 34g; Fiber 4g; Protein 11g

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Breakfast Tart

Yield: 6 servings

This is family friendly recipe that can be enjoyed all day long.  The ingredients for the crust of this tart can easily be swapped out for a traditional store bought pie crust and contain healthier fats from the nuts and higher fiber from the nuts and oats.  One serving provides >15% of the Daily Value for calcium and 10% iron.  

Ingredients:

1 ½ cups old fashioned oats

1 cup mixed chopped nuts and seeds, (almonds, pumpkin seeds, chia seeds, hazelnuts, walnuts)

5 Tbsp. melted, unsalted butter

¼ cup honey

1 tsp. vanilla extract

3 cups non-fat plain Greek yogurt

Assorted fruit for topping

Preparation:

  1. Preheat oven to 325°F
  2. Mix together oats, nuts and seeds, melted butter, honey and vanilla extract in a bowl until well coated.
  3. Press mixture into a 10” tart pan that has been coated with non-stick cooking spray.  Use a measuring cup to help press the granola evenly over the bottom and up the sides.
  4. Bake for 15 minutes or until lightly golden. Let cool.
  5. Fill the tart with Greek yogurt, and smooth out evenly
  6. Arrange fruit on the top and serve immediately

Nutrition per Serving:

Calories 340; Fat 15g (sat 3g); Cholesterol 5mg; Sodium 206mg; Carbohydrate 35g; Fiber 4g; Protein 18g

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Veggie Hash

Yield: 4 servings

Compare the nutritional label of 1 serving of our health veggie hash to a traditional corn beef hash that contains 387 calories, 24 grams of fat (10 grams saturated fat) and >1000 milligrams of sodium!  Each serving of our veggie hash contains 42% of the Daily Value for Vitamin A and 123% Vitamin C making this a superior antioxidant rich choice.

Ingredients:

1 Tbsp. unsalted butter

1 Tbsp. extra virgin olive oil

2 cups, peeled and shredded russet potatoes

Juice of 1 lemon

½ cup minced white onion

1 red bell pepper, seeded and diced

1 clove of garlic, minced

½ tsp. kosher salt

¼ cup chopped fresh parsley

4 eggs

3 Tbsp. white vinegar

¼ tsp. fresh ground black pepper

Dash of salt as desired

Preparation:

  1. Preheat oven to 350°F. After shredding the potatoes, toss with lemon juice.
  2. In a medium sized cast iron skillet, melt butter with olive oil, add in onions and bell peppers. Allow to cook, stirring occasionally for 5 minutes, add garlic, cook for 1 minute and add salt and pepper. Add in potatoes, stir together and cook for 3 minutes. Place in oven and bake for 30 minutes.
  3. Bring a pot of water with vinegar to a boil, reduce heat and crack eggs into the water. Let cook for 4 minutes and remove eggs with slotted spoon. Place eggs over veggie hash and serve.

Nutrition per Serving: 

Calories 120; Fat 7g (sat 2g); Cholesterol 8mg; Sodium 358mg; Carbohydrate 11g; Fiber 2g; Protein 5g

ImageBreakfast Strata

Yield: 8 servings

One serving of breakfast strata provides >25% of your Daily Value for calcium and 15% Vitamin C.  While the sodium content is high due to the breakfast turkey sausage, cheese and kosher salt, the fat content is significantly lower than a traditional strata recipe by choosing turkey over beef and all low fat ingredients.

Ingredients:

1lb. turkey breakfast sausage

1 Tbsp. unsalted butter

1 cup diced onion

8 large eggs

2 ½ cups non-fat milk

2 tsp. Dijon mustard

½ tsp. kosher salt

¼ tsp. fresh ground black pepper

1 cup low fat Swiss cheese

10 asparagus spears, ends discarded, and spears cut into 1 inch pieces

½ lb whole wheat French bread, cut into 1 inch dice

Preparation:

  1. Coat a 9”x13” baking dish with non-stick cooking spray. Set aside
  2. In a large non-stick skillet over medium heat, cooking turkey sausage, breaking it into small pieces. Remove to a paper towel-lined plate. Clean out pan, and add butter. Once the butter has melted add the diced onion and cook stirring occasionally, until it’s soft about 5 minutes. Transfer the onion and cooked sausage to a bowl.
  3. In a large bowl, whisk together the eggs, milk, Dijon mustard, salt and pepper. Stir in cheese and asparagus.
  4. Scatter the bread cubes evenly in the greased baking dish, then top with the sausage mixture and pour the egg mixture over the bread. Cover with plastic wrap and place pan into the refrigerator up to overnight, but at least 8 hours.
  5. Remove the strata from the fridge, discard the plastic wrap, and let come to room temperature for 30 minutes before baking.
  6. Preheat oven to 350°F  Place the strata on a baking sheet and bake for 35-45 minutes, until eggs are fully cooked. Remove from oven allow to rest for 15 minutes before cutting.

Nutrition per Serving:

Calories 350; Fat 10g (sat 4g); Cholesterol 55mg; Sodium 950mg; Carbohydrate 37g; Fiber 2g; Protein 26g

Filed under: Media, Recipes, WZZM Take 5 | Tagged: , , , , , , , | Leave a Comment »

WZZM Take 5: “In Your Cart” Sports Drinks 101

Posted on April 27, 2013 by e2dietitian
3 Minute Clip

3 Minute Clip

More aisle space is being dedicated toward the growing line up of sports drinks, but should the demand for these products be growing? Today’s “In Your Cart” explores who should be drinking these beverages, when they should be consumed, how much should be consumed, and a brief comparison of the products that are out there along with a homemade recipe from the leading author on Sports Nutrition, Nancy Clark.

Before we begin, let’s briefly review how an athlete’s body works.  Blood is 95% fluid and carries energy to the muscles including glucose, our bodies’ preferred energy source.  Muscle is 75% fluid and stores two-thirds of our carbohydrate or glucose supply in the form of glycogen.  Sodium and potassium are needed for proper muscle contraction and heart rhythm.  The perfect sports drink contains fluid to keep blood, muscle and cells in general hydrated, glucose for energy and sodium and potassium so our heart (a muscle) and our working muscles perform at their best.

Who Should Be Drinking Sports Drinks?

Water is the fluid of choice in events lasting less than one hour but switch to sports drinks for longer activities or during high heat, high humidity workouts.  Water, while keeping your blood and muscles hydrated, is missing the carbohydrate (energy) to fuel longer activities and the sodium and potassium (electrolytes) lost in sweat.  Sports drinks should not replace water, low fat dairy and 100% fruit juice with and between meals and should be limited to exercise.

When Should They Be Consumed?

The American College of Sports Medicine recommends athletes start drinking early because by the time your brain registers that you are thirsty, you are already on the road to being dehydrated.  Drink at regular intervals or every 15-20 minutes.  Think about the professional athletes on TV.  Every time out, they have a water bottle in their hand.  The Fifth Third River Bank Run has aide stations with Gatorade and water station every 1 ½ miles, or 15-20 minutes.  Sweating is one sign that you are properly hydrated.  When you exercise, the muscles that perform the work create internal heat that is released from your body in the form of sweat.  In the absence of sweat, your body temperature rises, you become overheated and your performance worsens.  Another good measure that you have stayed on top of your fluid needs during exercise is to weigh yourself before and after, with the goal of limiting your weight change to less than one percent.  One pound of weight loss generally means you were 2 cups too short on keeping up with your fluid needs during your workout.

How Much Should You Consume?

According to the American College of Sports Medicine (ACSM) and the American Dietetic Association (ADA), you should drink 6-12 ounces of fluid at 15-20 minute intervals.  This should include 30-60 grams of carbohydrate per hour to keep blood sugar levels in the correct range along with a steady source of electrolytes.

Nancy Clark’s Homemade Recipe

Mix 4 Tbsp. sugar, ¼ tsp. salt, ¼ cup orange juice and 3.5 cups cold water. Some people substitute lemon juice or unsweetened Kool-Aid mix for the orange juice for a variety in flavor.

Product Comparison

A Water Bottle is the beverage of choice in events lasting less than 1 hour unless high heat or humidity is a factor.  Water adequately hydrates our body, is free and helps avoid unnecessary calories and sugar found in sports drinks.

Vitamin Water Zero is the equivalent of water with vitamins and minerals added.  While this version contains potassium, it has no sodium that is lost in sweat and no carbohydrate to provide fuel in longer events.

Muscle Milk is expensive at $3.25 per serving.  More protein does not create bigger muscles, rather muscles grow through progressive exercise as small tears are created, muscles rebuild growing stronger and bigger. Research published by Moore DR, Robinson MJ and Fry JL in the American Journal of Clinical Nutrition suggests that our bodies can not use more than 20 grams at a time, in fact an excess of protein is actually dehydrating.  A cup will only hold so much water and the same is true of your muscles.

Coconut Water is a very rich source of potassium yet it is lower in carbohydrates than many sports drinks and weak in sodium. It is not an optimal choice for endurance athletes.

Propel Zero contains sodium and potassium electrolytes that are lost in our sweat along with some vitamins and minerals.  However; it does not contain any fuel for endurance events.  It is a good option for people who work out less than one hour, who are heavy sweaters or exercising in high heat and humidity and want to avoid extra calories.

PowerAde is similar to Gatorade in its energy and sodium contribution but contains 25% less potassium.  Its energy source is high fructose corn syrup which more and more people are trying to reduce.

Gatorade has an adequate sodium and potassium ratio although many endurance athletes will choose to further supplement with an electrolyte tablet especially if they are heavy sweaters.  We encourage individuals to discuss the use of these supplements with their physician.  It contains 14 grams of carbohydrate per 8 ounce serving and the energy source is sucrose and dextrose.  It’s the most commonly offered beverage at sporting events.

Filed under: 53 River Bank Run, Athlete Nutrition, Dehydration, Fuel, Gatorade, Hydration, Media, Sports Beverage, Sports Nutrition, WZZM Take 5 | Tagged: , , , | 1 Comment »

2013 Boston Marathon: The Bucket List

Posted on April 17, 2013 by e2dietitian

IMG_1407I am overwhelmed and thankful for all of the prayers and well wishes having arrived home safely from the 2013 Boston Marathon with my family. The normal burden of grocery shopping, laundry and cooking homemade meals after vacation are now a welcome blessing and distraction. I finished at 4:07:30, just two minutes before the first bomb went off and I am so very grateful for every single 12o seconds.  I am overcome with sorrow for the crowd of spectators I passed on the left just before the banner stretched across the finish line.  Their cheering which carried me forward became a horrible silence after the first bomb went off and seemed like an eternity until the second explosion erupted followed by screaming, crying and the uncertainty of what next?  I didn’t stop for the last water or Gatorade break – 120 seconds gained.

Some people ran towards the victims, I ran away and as I was ran I prayed my family didn’t come to watch me at the finish line. Locked in the corral exit lanes we moved forward for what seemed like far too slow for far too long.  As volunteers encouraged us to stay calm, we cowered glancing up at the store fronts, praying for no more explosions. The corrals opened up to the medal table.  Do I take a medal?  The symbol of my bucket list achievement now seemed empty and tarnished, but I took it anyway.  The food court area was eerily vacant, yet overflowed with food I’m certain, but for the life of me I can’t recall.

I called my husband with my first words being “Where are you”.  When he responded in the hotel lobby, I sobbed.  He tried several times to unsuccessfully make out what I was saying. “I can’t understand what you, you need to slow down and stop crying so I can help you. What’s going on?  I really can’t hear you, can you just breathe a minute and help me out?”   “They bombed the finish line” I repeated over and over again.  ”All of those people on the sidelines, the people who were behind me…”  The news had yet to reach anywhere so I can only imagine the gravity of my husband finally processing those words, yet rendered helpless.  ”Can you get a cab? Just get a cab and get to the hotel.  Are you Ok?  Are you hurt?”  My daughter said she was on her cell phone with her boyfriend at the time and texted him “Something’s gone really wrong.”  That’s the last message anyone of us had before the phone lines jammed.

Policeman in golf carts raced by and sirens began to sound and I was thankful for the first time because it meant rescue teams were responding.  The runners scattered to whatever side road held the path of least resistance.  I had gotten lost in the beautiful brown stones the day before and was certain I was about to do so again but this time I didn’t care, I welcomed getting lost.   It seemed as if every road I looked down black, unmarked police cars were converging towards downtown and again I was thankful, someone was going towards the victims.  I flagged a cab driver and through tears asked him if he could get me to the hotel without going downtown.  I made him tell me several times that the roads he was taking didn’t lead anywhere near downtown. He like my husband could barely understand me and asked why I was upset?  It seemed like forever had passed and everyone should know.

The hotel doors that I had gone in and out of dozens of times after happily sightseeing, shopping and dining were a welcome sight.  Stuck in traffic a block away, I had to stop myself from sprinting out of the taxi despite having just run a marathon. My family hugged me so tight and I thanked God we were together.  My vacation email read “ I am crossing an item off my bucket list (running the Boston Marathon) and will be out of the office until Wednesday, April 17.”  Back at work today, I received more hugs than I’ve received all year and again I am so very thankful because with each phone call, media post, email and hug, the healing for this runner has begun.

Filed under: Boston Marathon 2013, Marathon, Running | Tagged: , , , | 5 Comments »

Raise Your Glass: Milk or A Non Dairy Alternative?

Posted on April 10, 2013 by e2dietitian

Click to view this 5 minute clip

Everyone knows that cow’s milk is a good source of calcium and Vitamin D.  We’ve been taught since elementary school to consume 3 servings per day to build strong teeth and bones.  So what’s up with all of the alternatives that are beginning to line the grocery store shelves and dairy aisle? Today’s “In Your Cart” explores your options.  For a detailed comparison check out our guide at the bottom of this post.  All nutrition facts are based on a 1cup serving.

Cow’s Milk

This is the most economical choice at $0.17 per serving.  Americans have a nutrient gap in 11 key areas: potassium, calcium, Vitamin D, Vitamin A, B-6, B-12, folate, magnesium, iron, zinc and fiber. Cow’s milk helps close the gap on 9 of these areas, naturally.

 Unpasteurized Cow’s Milk

This is the highest calorie, total fat, saturated fat and cholesterol option.  Make sure you know your farmers and that they use safe food handling practices.  Raw milk does not contain a significant source of Vitamin D, which has been added to the organic, flax, almond and soy options.  Vitamin D helps calcium get absorbed and used by the body.  The Food and Drug Administration, National Institute of Health and many health care practitioners strongly recommend against consuming raw milk, especially for the very young, old, pregnant or those with compromised immune systems.  Raw milk is more apt to contain bacteria such as E. coli, salmonella and listeria.

Organic Milk

This is our highest cost choice at $1.04 per serving.  It mirrors the nutritional profile of pasteurized milk and like cow’s milk has no added sugar.  Organic milk comes from cows that are not given antibiotics and are fed a natural, pesticide free diet.

Flax Milk

This is our lowest calorie and lowest sodium option.  Many people are surprised by its smooth taste and liken it to watered-down milk.  It contains the same amount of antioxidants and bone strengthening vitamins and minerals as cow’s milk.  The key difference is that it is a rich source of heart healthy omega 3 derived from ground up flax seed.  Flax seed is also being studied for its potential protection against several forms of cancer including breast, prostate and colon cancer.  Flax milk contains no protein.  Shake well before pouring.

Almond Milk

Almond milk, like organic milk tops the chart in terms of cost. The benefits of almond milk are that it is a rich source of antioxidants Vitamin A and E, contains the bone strengthening vitamins and minerals of cow’s milk and meet 50% of your daily value for B-12. It is important to note that almond milk, like flax milk is low in protein, containing just one gram per serving.  Protein helps keep you fuller longer and helps stabilize blood sugar.

Silk Milk

The most important benefit of soy milk is its ability to improve your lipid profile. The Food and Drug Administration has approved the Health Claim that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce your risk of heart disease”.  Soy milk also has the highest calcium content at 45% DV.  It is important to note that cane sugar is the second added ingredient in flax, almond and soy milk.

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Filed under: Media, milk comparison, Thanksgiving Dinner Calories, WZZM Take 5 | Leave a Comment »

In Your Cart: Hidden Sources of Sugar

Posted on March 27, 2013 by e2dietitian

Is Sugar Toxic? 
Many people are pointing the finger at sugar as the toxin responsible for most of today’s health problems including obesity, type II diabetes, high blood pressure and heart disease. Here’s the research on the sweet stuff.

How much sugar is enough? 
According to the American Heart Association:
1. Men should limit their added sugars to 150 calories a day, the equivalent of 9 teaspoons of sugar or 38 grams of sugar.
2. Women should limit their added sugars to 100 calories a day, the equivalent of 6 teaspoons of sugar or 25 grams of sugar.

How much sugar do we consume? 
The average American consumes approximately 30 teaspoons of added sugar per day or 24% of their total calorie intake. An estimated 37 percent of added sugar comes from sweetened beverages including sodas, sugar fruit drinks, sweetened teas, energy and sports drinks. Other sources include cakes, cookies, pies, bars, candy, and sugar added to yogurt, cereal and other foods during the manufacturing process.

SugarWhat are hidden sources of sugar?

Breakfast Cereal and Breakfast Bars 
We’ve identified breakfast cereal as a source of sugar in many past Take Five segments. Your goal is to choose one with less than 8 grams of sugar. Cereal manufactures have significantly reduced their sugar content over the last 5 years so this has become much easier to do. Breakfast bars should also follow the same less than 8 grams of sugar rule. Here we have an example of a breakfast bar that contains 7 grams of sugar and a bar that contains 14 grams of sugar bar with corn syrup and sugar are the second and third ingredients.

Sports, Protein, Smoothies and Weight Loss Drinks 
The basis of most sports drinks is an easily digested sugar that can enter your blood stream rapidly to fuel your exercise. This sports drink contains 14 grams of sugar and after water, sucrose and dextrose are the second and third ingredient. Many protein drinks are like liquid candy and commercially made smoothies can be just as bad. These drinks all have between 18-60 grams of sugar in them.

Fruited Yogurt and Yogurt Drinks 
If your yogurt has food coloring added to it, it probably has added sugar as well. Sugar, followed by modified corn starch are the second and third ingredient on this kid’s yogurt and it contains 14 grams of sugar in every ½ cup portion. Choose plain, low fat and add your own fruit and spice mixture without the food dye.

Fruit Juice 
As we’ve said in previous Take Five Segments, choose 100% fruit juice. Adults should limit their portion to 12 ounces per day maximum, and children should limit their portions to 4-6 ounces per day. The focus should be on whole, fresh fruit.

Sauces and Salad Dressings 
High fructose corn syrup is the first ingredient on our BBQ sauce and it contains 16 grams of sugar per 2 Tbsp. portion. Sugar is the third ingredient on our Spaghetti Sauce, which contains 10 grams of sugar per ½ cup portion.

Spreads 
Sugar is the first ingredient in our nut butter spread and it contains 21 grams of sugar per 2 Tbsp. portion. Peanut butter may contain anywhere from 0 grams of sugar found in the old fashioned kind where the fat floats to the top to 23 grams of sugar when the spiral jam or chocolate syrup through it. Sugar or high fructose corn syrup is the second ingredient in the swirl variety.

How does sugar appear on the food label? 
White sugar, brown sugar, raw sugar, corn syrup, corn syrup solids, galactose, glucose, high fructose corn syrup, malt syrup, maple syrup, pancake syrup, fructose sweetener, liquid fructose, honey, molasses, anhydrous dextrose, crystal dextrose and dextrin just to name a few.

Currently food labels are only required to list the total grams of carbohydrate. Some companies voluntarily list the grams of sugar such as cereal, yogurt and beverage manufacturers. Unfortunately, what the label doesn’t tell you is whether the sugar occurred naturally or if it was added during processing. Why is this a problem? Naturally vitamins, minerals, phytochemicals often accompany occurring sugars and antioxidants that help us fight disease and stay healthy. For example, Raisin Bran cereal has twice the sugar content of many cereals due to the natural sugar from the raisins, but that doesn’t mean this high fiber, iron and potassium rich shriveled fruit isn’t a healthy addition to our breakfast bowl. One medium banana contains 28 grams of sugar and one sweet potato has 7 grams of sugar, but these are created by nature and do not count toward the American Heart Associations’ 25-38 grams of added sugar per day recommended limit. On the other hand, one can of soda contains 41 grams of sugar, and 1 average bag of chocolate-coated candy contains 27 grams of sugar, these do count.

Bottom line: There are many options on the shelves you just need to pause, compare and then portion accordingly. Sugar is not literally toxic, but can cause harm when the quantity, frequency and source are abused. Manufacturers are slowly getting the message that they don’t have to add sugar to make our food taste good and that we will buy the lower sugar alternatives. There are many factors that are contributing to the rise in obesity, heart disease and diabetes such as lack of exercise, added calories from unhealthy types of fats, poor sleep habits, poor stress management and environmental challenges such as access to fresh fruits and vegetables and safe play areas.

Filed under: Gatorade, Media, WZZM Take 5 | Tagged: , , | Leave a Comment »

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