HealthyLiving

Your health matters

[lesleyfrazier12]

It’s well known that your mood can influence your food decision, but it’s also true that what you eat also affects your mood. How can your diet put you in a good mood? And how can your food encourage bad moods or even depression?

Things to avoid:

Genetically modified foods- they can...

[lindlaub]

I knew genetically modified foods aren't good for you but I didn't realize that it effects your mental function. I also didn't know that turmeric enhances mood. I need to start adding that to my food. Omega-3 have so many health benefits; we need to eat more fish.

[kellizentz]

Childhood obesity is a growing problem in our country. How much can the United States government actually do to help change it? Is this even a government problem? I think the government can help with things like public school lunches and before and after school meals but I also think it is up to...

[lindlaub]

I agree that the government should implement policies to have healthier options for school lunches but I also do think that parents need to start playing a bigger role in making sure their children know what is healthy and proper portion sizes, as well as modeling what to eat.

[lindlaub]

VO2 Max

VO2 max is the maximum amount of oxygen your body can use during exercise. Improving your VO2 max can improve your performance. Increasing how much air you move into your lungs, as well as the blood volume pumped by a single stroke of your heart, and  the muscle's ability to extract oxygen as it rushes past in the bloodstream will improve VO2 max.

To increase the amount of air you move into your lungs you can do breathing exercise and yoga to open your lungs, allowing more air to enter.

To increase the blood volume pumped by a single stroke of your heart it is important to stay adequately hydrated and take electrolytes, exercise consistently, and consume omega-3 fatty acids. Staying hydrated and taking electrolytes can increase your stroke volume and lower your heart rate by increasing fluid volume, allowing more blood and oxygen to be delivered to muscles. Consistent intense exercise improves VO2 max by stimulating a larger heart stroke volume. Consuming omega-3 fatty acids increases stroke volume and cardiac output by stimulating the nervous system's parasympathetic component.

To increase the muscle's ability to extract oxygen as it rushes past in the bloodstream you can train at a higher altitude and take iron/ferritin supplements.  Training at higher elevations increases the number of oxygen-delivering red lo cells and makes those red blood cells more efficient at unloading oxygen to the tissues. Taking iron/ferritin supplements allows your red blood cells to carry oxygen throughout your body with hemoglobin.

[nutritionforcriticalcare]

In providing nutritional assistance for people that cannot feed themselves there are multiple methods that can be used. In enteral methods, a series of catheters and tube carry the foodstuff to the GI tract.

In parenteral nutrition, the substances are put into the body by whatever means are...

[lindlaub]

It can be hard for people to get adequate nutrition. The ways that they have found to make sure people are meeting their nutrient needs are great and I am sure it will get even better as more methods are developed.

[lindlaub]

10 Nutrients for Athletes

During exercise minerals are lost through sweat. Vitamins B,C, D, and E, calcium, iron, magnesium, potassium, sodium, and zinc are a few of these minerals. These minerals are also important for muscles to work efficiently.

Vitamin B: used to convert protein and sugar into energy and produce red blood cells. It gives you energy during high-intensity exercise.

Calcium: increases bone density, which decreases incidence of developing a stress fracture.

Vitamin C: reduces coughing, wheezing and shortness of breath during exercise.

Vitamin D: reduces fatigue by enhancing the ability of mitochondria in muscle fibers to regenerate energy after muscles contract.

Vitamin E: an antioxidant that decreases your chance of becoming sick.

Iron: helps red blood cells carry oxygen to muscles. Fatigue can occur if iron stores are depleted.

Magnesium: plays a role in bone formation and energy metabolism.

Potassium: helps muscles and nerves work properly and speeds up recovery. It also plays a role in balancing water content.

Sodium: helps muscles and nerves work properly along with potassium. It also helps with water and electrolyte balance.

Zinc: helps with oxygen uptake and gives you energy and endurance.

It is important to replenish any nutrients lost during exercise in order for your body to function to the best of its ability. It is also important to monitor your intake to make sure you are getting adequate amounts and not consuming more than you need.

Resources:

Leicht, L. (2014). The 10 nutrients athletes need most. Daily Burn. Retrieved from http://dailyburn.com/life/health/nutrients-athletes-need-most/

[lindlaub]

Female Athlete Triad

Female athlete triad consists of disordered eating, amenorrhea, and/or osteoporosis. It is very common in females involved in sports where body size and shape are important, such as gymnastics, ballet, rowing, etc. Although a thin appearance is valued and it is believed that losing a few pounds may improve performance is some sports, this is generally not true because muscles, not fat, are what get starved when a fit and active girl cuts back on food.

Disordered eating can be defined as not consuming enough calories to meet energy needs, avoiding certain types of food, or anorexia nervosa or bulimia nervosa. Girls can develop an eating disorder when they are trying to improve performance by losing weight or are concerned about their size and shape.

Amenorrhea is an absence of menstruation. Hormones that help regulate menstruation can decrease due to intense exercise and not eating enough calories. Although missing a period is common for teens, it is something that needs to be monitored.

Osteoporosis is a loss of bone density, which can be caused by low estrogen levels and poor nutrition. Girls with female athlete triad tend to have lower estrogen levels. Osteoporosis can lead to stress fracture and other injuries. Not meeting calcium and other nutrition needs can cause teens to not reach their peak bone mass and can have effects on bones later in life.

It is important for teammates, parents, and coaches to watch for signs of female athletes developing symptoms of female athlete triad. Signs of female athlete triad are weight loss, no or irregular periods, fatigue, decreased ability to concentrate, stress fractures, other injuries, and symptoms of eating disorders.

To read more go to http://kidshealth.org/teen/food_fitness/sports/triad.html

[miss-scottie-says]

Brian Wansink, a professor at Cornell University, recently published information from his research in which he studied eating habits of children in schools. The new requirements established by the NSLP have left many children dissatisfied as foods they once loved to eat have been removed from the menu, and as they are required to take servings of fruits and/or vegetables, whether or not they actually want them. The conflict between the healthy foods and the desires of the children have left many wondering what foods could be changed to encourage the children to eat more, but Wansink’s research has led him to believe that it is not about the food options, but rather about how the foods are presented. He proposes that changing the design of the food trays and altering food line presentation and order will encourage children to choose more healthful options.

To read more, follow this link: http://www.huffingtonpost.com/2014/10/16/healthy-school-lunches_n_5991324.html

[lindlaub]

I think this is a great idea for schools to try. Many students dont get many fruits and veggies but a lot of the main entree. Switching up the tray layout might make them think twice about portions.

[lindlaub]

Nutrition for Muscle Cramps

Muscle cramps, contracted muscles that don't relax, can occur due to dehydration and extreme heat. Sodium, Calcium, Magnesium, and Potassium consumption can decrease the chance of getting muscle cramps during exercise. Muscle cramps can be prevented or treated with proper nutrition and stretching.

Sodium regulates blood pressure and fluid and electrolyte balance. An increase in sodium leads to an increase in water retention. When dehydration occurs sodium is eliminated though urination. Sodium is also lost through perspiration. If you are lacking salt, there are many foods with salt added, and you can also add salt.

Calcium and magnesium are involved in muscle contractions and the generation of nerve impulses. If these minerals are deficient then normal contraction of the muscle cannot occur, leading to continuous contraction of the muscle fibers. Foods that have a good source of calcium are yogurt, cheese, and milk. Foods that contain magnesium are fresh fruit, vegetables, and legumes. Consuming calcium and magnesium together improves their absorption.

Potassium is found in muscle and nerve cells, so deficiency leads to abnormal contraction. It is excreted into the urine and lost through perspiration. Potassium is in vegetables, fruit, whole grains, and many other foods.

There are mixed reviews as to whether muscle cramps can really be prevented/treated with these minerals. Through experiences that I have had, they do seem to help. Stretching, warming up, and cooling down also do help prevent and treat muscle cramps.

Resources

Larson, E. Learn the connection between diet and muscle cramping. Vegetarian Sports Nutrition. Retrieved from http://www.humankinetics.com/excerpts/excerpts/learn-the-connection-between-diet-and-muscle-cramping

Muscle cramps and mineral deficiency. Health24. Retrieved from http://www.health24.com/Diet-and-nutrition/Nutrition-basics/Muscle-cramps-and-mineral-deficiency-20120721

[kellizentz]

My personal opinion regarding sleep and eating is that there is a correlation with lack of sleep and increased calorie intake. I find myself snacking more than I should if I am up later at night. I don’t know why I tend to snack more when I sleep less or am up late but I do. I understand why...

[lindlaub]

I can most definitely understand the correlation between lack of sleep and increase calorie intake for children. I also tend to snack a lot more when I am up late and when I don't get enough sleep my food choices aren't as good as they should be.

[maddyemmer-deactivated20150301]

If you were laying in a hospital sick, would this meal make you hungry? (This photo was taken in a hospital in Germany and provided by “Real Pharmacy”). We must improve the quality of food for patients in hospitals! There are 300 million meals served in English hospitals yearly, and the...

[lindlaub]

I worked as a CNA in a hospital for a few years and I would not want to eat most of the food my patients had to eat. I definitely think it would be worth spending more money to buy foods locally in order to get higher quality foods into the hospitals. 

[lindlaub]

Protein supplements

It seems that everywhere I look someone is drinking a protein shake. Although this may be necessary for some people, not everyone should take protein supplements. Protein supplements may be beneficial for bodybuilders, athletes, dieters, and hardgainers as their protein needs are higher than the average person. The RDA for protein consumption is 0.8 grams of protein per kilogram of body weight. At least twice of this recommendation is needed for people who are involved in intense exercise. Protein enhances muscle growth, fat loss, and muscle recovery. Protein increases your lean muscle mass and maximizes muscle tissue repair by insuring a proper positive nitrogen balance, which allows your body to recover faster. Protein increases fat loss because it takes more energy to digest protein and it boosts your metabolism. 

There are many different types of protein supplements, whey is the most common. Whey protein accounts for 20% of the protein in milk. It is fast digesting and isn't filling. Casein, another protein supplement, accounts for 80% of protein in milk and is slow digesting. Soy protein is fast digesting and high quality, but not as efficient as milk. Other types of protein are goat milk, wheat, pea, and egg albumin.

Depending on your protein need, protein powder may be taken first thing in the morning, pre-workout, post-workout, between meals, and at night time for best results. Protein powder supplements may also be consumed in place of a meal. I would recommend tracking your diet to determine how much more protein you need to consume before taking supplementary protein and track it while you are consuming protein supplements to make sure you aren't over-consuming protein.

If you are considering taking protein supplements or are interested getting more information about protein supplementation I would recommend reading this article and others.

http://www.muscleandstrength.com/expert-guides/protein-supplements

[savvymama101]

Our food habits start young. They start at home, with our family, the people who care for us and feed us. This is where we learn what to eat, how to eat it, and when. And so if misinformation exists from the beginning, what can we do to turn young children’s food habits around and encourage...

[lindlaub]

Thanks for sharing this article! Getting information to parents and their children about good food habits is very important. It is good to to see that action is being taken.

[lindlaub]

Stay Hydrated!

http://3.bp.blogspot.com/-i5YqGBhqdDY/TyOWW032j4I/AAAAAAAAFbs/oOSeCrnFbQE/s1600/drinking-water.jpg

As I am sure everyone has heard multiple times, you need to drink an adequate amount of water throughout the day. This need for water increases as your physical activity increases. When you exercise you lose water and electrolytes through sweat as your body tries to cool you down. If you aren't hydrating while you are exercising you can become dehydrated causing your performance to decrease and effect your health. In order to avoid dehydration it is important to consume water before, during, and after exercise. A sports drink should also be consumed if performing high-intensity exercise for a shorter period or lower-intensity exercise for a longer period of time in order to replenish your electrolytes. The amount that should be consumed varies from person to person. You can check your hydration status by checking the color of your urine or comparing the your weight before and after exercise. Although dehydration is more common when performing physical activity, overhydration may also occur. Overhydration can be very serious but is easily preventable by limiting the amount of fluid you consume to stay in your recommended fluid intake guidelines. 

Approximate hydration guidelines for before, during, and after exercise were set by American College of Sports Medicine in the article Selecting and Effectively Using Hydration for Fitness. Before exercise 16-20 fluid ounces of water or a sports beverage should be consumed at least four hours before exercise and 8-12 fluid ounces of water 10-15 minutes before. During exercise 3-8 fluid ounces of water should be consumed every 15-20 minutes when exercising less than 60 minutes. If exercising longer than 60 minutes 3-8 fluid ounces of a sports drink should also be consumed. After exercise 20-24 fluid ounces of water or sports beverage for every on pound of fluid lost should be consumed.

http://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf

[lindlaub]

Snack time!

This is one of my all-time favorite snacks, especially after or before working out. After a workout it is good to consume carbs and protein to replenish your body. Your muscles use ATP to contract; when your body is working hard it uses more ATP. Your body uses carbs, protein, and fat to make ATP, so it is important to consume these before and after a workout so you have energy.

Apples contain fiber and some carbs, while the walnuts and peanut butter contain protein. The dark chocolate chips do contain some carbs and protein but I mostly add them because I love chocolate! Plus I make sure to go with dark chocolate chips since they have more health benefits than regular chocolate. Be careful not to go overboard on the peanut butter and chocolate chips because they are higher in saturated fat. Also, choose natural peanut butter over regular to avoid extra additives. The monounsaturated fat in peanuts help to burn fat and build muscle, which is exactly what is wanted when exercising.