I can’t take credit for the quote but boy did this resonate with me. It would appear that we have moved in a direction where we use numbers to validate everything about us: BMI and weight speaks to our appearance, grams of protein, fat, and carbohydrate tell us how “healthy” we are, body fat analysis speaks to our leanness, grades speak to our intelligence, and bank statements touch on our wealth. I can’t help but wonder if this “numeric trend” isn’t having a negative impact on life satisfaction, but particularly on how we feel about our food and dining experiences – it has certainly lead to a lot of confusion about what to eat. Daily, I meet with people that tell me they eat “healthy” but then go on to say they’re not satisfied, or worse yet, don’t like what they’re eating—how healthy is that?
If you read part I of this blog post “Is This Still Good”, you have learned how to store your leftovers and done so in a safe manner. Now it is time to reheat them and dig in, but wait we have more to tell you. Did you know that the way you reheat your leftovers is important too? Check out our advice below.
We have all stood there looking in the depths of our refrigerators, pulling out little white boxes or plastic containers; we cautiously open them, sniff, and think to ourselves “Hmmmm I wonder??????” Leftovers can be harboring millions of unsafe bacteria and still look and smell perfectly fine.
Well wonder no more; we are here to tell you. If you can’t remember when you bought or cooked it, toss it. Nope-we aren’t about increasing food waste but a bout of food poisoning is no joking matter. According to the Centers for Disease Control and Prevention (CDC), there are an estimated 76 million cases of foodborne illness reported in the US each year, resulting in 350,000 hospitalizations, 5,000 deaths, and who knows how many unexplained “stomach bugs”. So folks, when in doubt, throw it out.
Here are a few guidelines to help you out:
You’ve likely heard someone say that they’re “saving” their calories during the day for alcohol they intend to drink that night. You may have even used this strategy yourself! Not only does “drunkorexia” include skipping meals, but also using laxatives, purging and exercise as a means to compensate for the calories in alcohol. Yes, alcohol can be high in calories (mainly mixed drinks) and frequent, as well as excessive drinking, can lead to weight gain. However, giving up food for these calories isn’t the answer.
In a recent blog on training preparation, we asked if you’ve checked on your fluid needs. What exactly does that mean? Your body needs fluid to keep cool, so it doesn’t overheat – if you overheat your body shuts down and this is very dangerous. Each person’s hydration needs are different, but there are some basic signs that can tell you how you’re doing. Unfortunately, you can’t rely on thirst sensations alone as all that tells you is that you’ve already begun the dehydration process, and ideally you’d like to prevent that from happening.
One of the more commonly used indicators is the color of your urine. Is your urine dark and low in volume? You probably need fluids. Aim for urine that is light yellow in color. No bathroom around? Know the signs of dehydration-dry mouth, headache, increased thirst, decreased sweat, weakness, and in severe cases- dizziness, confusion and fainting.
Let me paint the picture: you decide you want to challenge yourself, you’ve never run a road race or maybe have never done a 10K and your friends want you to give it a try. You start running a few weeks before, to build up your conditioning and mileage. You carbohydrate-load the night before, because that’s what everyone tells you to do and then you wonder why the race may not have gone well. We tend to forget that like life, training is a process. It’s not something we can do well in three to four weeks but rather the results of the race are often a reflection of the effort we have put in, long before the day of the race.
“Training”, and I use that word lightly, for recreational athletes, requires more than just hopping on a bike, putting on some running shoes or going for a swim. Sure, all those things are great and better than doing nothing, but training on any level impacts many aspects of our physiology. It’s not just about burning calories or hoping to lose some weight. As energy demands increase we need to evaluate our diet. Ask yourself the following questions:
As a follow up to our last blog Changing for Good, we have decided to take a closer look at how change can affect weight.
Have you ever noticed that during life transitions; high school to college, college to graduate or professional school, starting a new job, getting married, starting a family, or even the death of a loved one – our weight often reflects this change?
For some this can mean weight loss, but more often than not, for most it’s weight gain.
Change of routine and a lack of certainty can make you feel anxious, overwhelmed, and basically just out of sorts. This can translate into random eating, under- eating, or over-eating.
Combine that with a change in exercise routine, which is bound to happen (you’re no longer playing high school sports or maybe not exercising at all) and you are likely to experience some weight fluctuation.
So rather than focus on “weight management” out of fear of weight change perhaps creating a new routine is the answer.
Can you believe it? Summer break is over and we are gearing up for a new academic year. Whether you are an incoming first year student, an upperclassman or starting a new graduate or professional program, changes are eminent.
Some changes may be good while others may be more challenging. How you cope with the emotions that often times accompany these changes may actually affect your health. As a nutritionist I see many students whose eating patterns are affected by major life transitions. Some lose their appetites when anxious or excited while others eat to calm emotions or to celebrate. Read the rest of this entry »
Meet your new best friends. They go by Lactobacillus GG, L. casei, B. bifidum and S. thermophilus. They’re the cool kids on the street. Have you heard about ‘em yet?
Those goofy names are actually the most common types of probiotics, a term you probably have heard by now. We’re going to discuss what they are, what they can do for you, and where to find them (you’ll be excited to see some of the places they’re found!) Read the rest of this entry »
With the recent return of the “Twinkie” I couldn’t help but think, have you ever noticed how often we use the word “bad” when discussing food? The fact that the first word that came to my mind was “bad” , when I think of a Twinkie, shows I too have been well trained. But what do we really mean by “bad”? Is it “bad” for your health, “bad” for the environment or maybe it’s just a “bad” food? Are foods born “bad”? Well what if a food isn’t that nutritious and never seems to go “bad”, is it doubly bad? In honor of the Twinkie, let’s take a look at this conundrum. Read the rest of this entry »