National Peach Month 2017!

It’s #NationalPeachMonth2017 and this is one of my other all time favorite #summerfruits

Peaches are nationally low in saturated fat and cholesterol, and contain an impressive assortment of vitamins and minerals to make it a truly nutritious food. Full of vitamin C and antioxidants as well as potassium, vitamin A and iron! What else could you ask for!

Try this #yummy fresh peach smoothie and try adding your favorite protein powder to it for that extra boost. It’s a great power snack for pre/post workout.

PEACH SMOOTHIE RECIPE!

  • 1 fresh peach, peeled and sliced in to chunks
  • 5 ounce contained of vanilla Greek Yogurt (try one that has extra protein in it and low in sugar)
  • 1/4 cup milk (try skim or 1%)
  • 1 scoop of protein powder

#healthyrecipes #summerfruit #eatright #fruit #healthylifestyle #powersnack #workoutsnack #fruitsmoothie #randisnutrition #randisfitness #peaches

Surviving the Heat

July, August and September are the hottest months of the year, so it’s a must to stay hydrated to keep our internal body temperatures down.

I know, I know not everyone likes to drink “water” all day long, so here are some great innovative ideas to keep your body’s cooled this summer:

Popsicles made out of jello! So easy and inexpensive to make at home. Just follow directions on box and add whatever makes you happy and pour in to popsicle trays and voila!

Infused Water! Just add any fruit or vegetable or herb of choice to a pitcher of water for a refreshing taste! Check out these samples….And so fun to create your own combinations of flavors to suit your taste buds! Deliciously yummy!

 

What about eating fresh fruit kabobs to satisfy your water needs? All these fruits contain high amounts of water that will really help quench your thirst… Grapes, oranges, pineapple, watermelon, honeydew, peaches, berries, plums and more!!!! Plus you’ll be getting that extra bang of vitamins and minerals that are found in all these fruits and herbs! 

 

 

Here are some of the most common signs and symptoms of dehydration:

  • fatigue and/or dizziness
  • foggy thinking and poor concentration
  • mood swings
  • muscle cramps
  • chills
  • back or joint aches
  • dull, dry skin and/or pronounced wrinkles (sorry people!)
  • constipation
  • infrequent urination, dark concentrated urine (think the color of apple juice)
  • headaches
  • bad breath
  • sugar cravings!

#hydration #dehydration #stayhydrated, #survivingtheheat #staycool #infusedwater #fruitkabobs #infusedwater #jellopopsicles #randisnutrition #randisfitness #summerheat2017 #drinkwater

 

Healthy Holiday How To’s!

Well the #holidays are upon us, and it’s all about celebrating with family/friends and, of holiday-piecourse, eating lots of food (sometimes more than we want to).

Between the mashed potatoes, buttery rolls, stuffing, desserts and sweet pies, and holiday drinks at all your favorite bars and coffee houses, it’s easy to “over-indulge”! But no matter how tempting one more piece of pie or that fancy drink may be, it’s important for us to continue to make smart and healthy eating choices during this time of year.
So here’s my ever so humble advice:

  1.  Use smart substitutions when cooking: try egg whites instead of whole eggs; use low or nonfat dairy items; serve whole grain vs white rolls; try Splenda instead of sugar; use real baked yams instead of canned or candied yams; try using sodium free seasonings or real onions and garlic cloves instead of salt, garlic salt, onion salt….just to name a few!
  2. Eat a healthy meal at home before you go to a holiday party.
  3. Pace yourself and eat slowly. Remember it actually takes 20 minutes for your brain to get the signal that you are full. Tip: put your fork down (all the way on the table people …LOL) between each bite.. and complete your chewing and swallowing before you reach for that fork again..Ha!
  4. Skip the salty pre-meal snackage.
  5. Monitor or try 86’ing the whip cream and marshmallows on those fancy coffee house drinks.
  6. Drink plenty of water at meal time and between cocktails. This will help from over-indulging.
  7. Don’t stand at the buffet table, this actually promotes you eating more food than you need. Take a plate and sit down.
  8. Take a walk after you eat or head to the gym earlier in the day. It’s important to expend more calories that you take in.
  9. Focus on socializing! Conversation is “Calorie Free!”
  10. Say “No” politely: “I couldn’t possibly have another bite, but it was so delicious!”
  11. Allow yourself only one indulgence, whether it be a cocktail, a dessert or a second helping of your favorite holiday food.

Just remember… we do have to live and it’s okay to enjoy food. Just be smart. If you are a person who goes to many holiday parties, it’s best to strategize, because before you know it, those 5-10 lb of holiday weight will creep up. And it’s easier to gain weight than to lose it!

Happy Healthy Holidays!

#holidayeating #happyholidays #eatright #Healthyeating #Howtoeatduringtheholidays #Healthyeatingtips #holidayparties #randisfitness #randisnutrition

What you always wanted to know about macronutrient metabolism when working out!

QUESTION #1

Would you drive your car without gas? 

No… because you won’t get too far right?

Don’t forget to fill your tank

Then why would you exercise on an empty stomach…? Exercising when you are under-fueled is like running on fumes and results in sluggish performance. And additionally does not help you burn fat!

QUESTION #2

If I were to eat better, would I recover faster?

That is a complex question that now requires some deeper thought and explanation about food groups and their function…..

MACRONUTRIENTS
Energy is stored in the chemical bonds of macronutrients, as Carbohydrates, Fat and Protein. Carbohydrates and fat are your primary energy source, while amino acids from protein are used infrequently as a fuel source for physical activity. They are primarily used for structure, function and regulatory purposes.
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Healthy fats

Dietary fats are stored as triglycerides in adipose tissue and skeletal muscle.

Intramuscular triglycerides are an important fuel source especially during prolonged aerobic activity.
By weight, fats provide more than twice the amount of energy than carbohydrates or protein. Therefore this is an efficient way to store energy.
Dietary Carbohydrates are converted to glucose and stored in the liver as glycogen. Liver releases glucose as needed to maintain normal blood sugar. Glucose is then taken up by the brain and skeletal muscles. Glucose can then be used as an immediate energy source or stored in the liver and muscle tissue.
METABOLISM
Carbohydrate is the primary fuel source during physical activity and is transformed into carbohydrate storage areas. Carbs are ultimately stored as muscle & liver glycogen and blood glucose. Because these stores are limited, it is crucial to consume adequate amounts of carbohydrates on a daily basis in order to replenish your muscle and liver glycogen between daily training sessions. If you are exercising for 60 minutes or more
you need to balance water and energy output with enough fluid to match your sweat loss and enough carbs to provide energy and maintain your blood sugar levels.
Consuming carbohydrates prior to exercise helps your http://food.ndtv.com/health/benefits-of-oats-1234330performance by “topping off” the muscle and liver glycogen stores.
It is recommended that you consume 1.0 g/kg carbs 1 hour before moderately hard exercise or 2.0 g/kg 4 hours before.
Consuming a small amount of protein before exercise (such as a glass of milk or a yogurt) can optimize recovery by providing a “ready-and-waiting” supply of amino acids after exercise.
Consuming carbohydrates during exercise can improve performance by maintaining blood sugar levels. During a moderate to hard endurance workout, carbs supply ~50% of the energy. As you deplete carbohydrates from your muscle glycogen stores, your body relies on blood sugar for energy. It is recommended that consuming 100-250 kcal (25-60 g) of carbs per hour during endurance exercise (after the 1st hour) can increase stamina – this can be mixed between carbohydrate rich foods or fluids (such as energy drinks containing carbs).

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 Consuming carbohydrates  after glycogen-depleting exercise restores your muscle and liver glycogen and stimulates the release of insulin (hormone) helping to build muscles.
It is recommended to consume 1.5 g/kg immediately after exercise. If you’re not hungry it is recommended to consumer a high carbohydrate drink. Consuming carbs after your workout helps enhance the rate of muscle glycogen synthesis because the muscle cell is more likely to take up glucose, and because the muscle cells are more sensitive to the effects of insulin during this time, which promotes synthesis. Therefore eating the appropriate foods and fluids can affect your recovery.
ADDING PROTEIN
Adding protein to a post exercise carbohydrate meal may enhance glycogen repletion. It creates better muscle refueling and building response and reduces cortisol, a hormone that breaks down muscle. Having amino acids from protein readily available, enhances the building and repairing of muscles as well as reducing muscle soreness.Peanut butter toast
It is recommended to consume 10-20 g of protein after exercise!
Now this is not a “one size fits all” set of recommendations because everybody’s body shape and size are different. Not all individuals work out at the same rate of intensity, nor for the same amount of duration. These are basic recommendations and can obviously be “tweaked” to fit your individual needs!
Happy eating and exercising!
Randi Drasin, MS, RDN
Resources:
Nancy Clark “The Science of Eating for Sports Success”
Mary Dunford “Sports Nutrition: A Practice Manual for Professionals 4th Edition”