Breaking Down Nutrition

My colleague Beth walked in the office last week and I immediately noticed a new toy on her arm…an activity tracker. Wireless bracelets, watches or clip on activity trackers are high tech pedometers on steroids. More than counting the number of steps you take, trackers let you set goals for weight, fitness and overall health.

It’s like having a registered dietitian nutritionist or personal coach on your arm holding your accountable. Smart and quite accurate, activity trackers can provide a broad view of what you eat, how much you move and even the quality of your sleep.

How much will a tracker set you back? Anywhere from $50 to several hundred depending on how many bells and whistles you want. Most pair with a mobile app or web account so via Bluetooth, you wirelessly send your information to a smartphone, tablet or computer.  For about $200 you can choose a tracker with an optical sensor that touches your skin and detects your heart rate.

Having trouble getting a good night’s sleep? Some trackers have sensors that detect if you wake up during the night, what time and for how long. You and your health care professional can analyze the data in an app or on a website. A couple even track sleep phases.

Worth checking out, trackers are another great tool that can help you be more mindful of your day to day activity level and help you reach goals.

Here are three good tracker reviews from USAToday and two from PCMag.

For much more information:

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Dr. Susan at Halloween Hustle Race

My colleague Beth walked in the office last week and I immediately noticed a new toy on her arm…an activity tracker. Wireless bracelets, watches or clip on activity trackers are high tech pedometers on steroids. More than counting the number of steps you take, trackers let you set goals for weight, fitness and overall health.

It’s like having a registered dietitian nutritionist or personal coach on your arm holding your accountable. Smart and quite accurate, activity trackers can provide a broad view of what you eat, how much you move and even the quality of your sleep.

How much will a tracker set you back? Anywhere from $50 to several hundred depending on how many bells and whistles you want. Most pair with a mobile app or web account so via Bluetooth, you wirelessly send your information to a smartphone, tablet or computer.  For about $200 you can choose a tracker with an optical sensor that touches your skin and detects your heart rate.

Having trouble getting a good night’s sleep? Some trackers have sensors that detect if you wake up during the night, what time and for how long. You and your health care professional can analyze the data in an app or on a website. A couple even track sleep phases.

Worth checking out, trackers are another great tool that can help you be more mindful of your day to day activity level and help you reach goals.

Here are three good tracker reviews from USAToday and two from PCMag.

For much more information:

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page

 

Did you know that if you eat before strength training, you’ll burn more calories?

Consuming calories pre workout gives you an energy boost so you don’t poop out as quickly allowing you to workout stronger and longer. Nutrition is key to effective lifting. Similarly, selecting the right clothing from Ryderwear will enable you to improve your performance in the gym.

Here’s your easy plan:

Eat a couple of hours before your workout.

If the snack is smaller, one hour ahead works.

Make your snack high in carbohydrate, moderate in protein, and lower in fat and fiber so that your stomach can empty fairly quickly.

Examples:

*Whole grain bagel with a small amount of peanut or almond butter and a piece of fresh fruit

*Fruit smoothie made with Greek yogurt and fresh or frozen fruit

*1/2 sandwich

Don’t forget about the importance of nutrition after a workout.

Consuming foods that are rich in both carbs and protein within 30-45 minutes of your workout will speed glycogen recovery (rebuilding stored glucose in muscle and liver as glycogen).

Carbohydrate, one of the three energy nutrients along with protein and fat that supply calories, fuels the brain and body and most easily converts to energy or glucose.

Storage rates for glycogen are fastest the first hour after exercise.

Protein helps repair muscle microtears that may occur during lifting.

What’s a good food or snack for post workout?

*Remember, the food/snack should contain both carbs and protein.

*If you’re having only a snack, a protein bar would work or a hard-boiled egg and piece of fruit or toast.

* Half a sandwich, a cheese stick and whole grain crackers…you get the idea of the protein/carb mix.

The range for protein in the daily diet has traditionally been 5-35% of total daily calories. Now the suggestion is to reach the higher end of that range…20-35% of total calories from protein, especially when you weight train.

Try these easy and delish recipes from the Wake Up with Erica Pinterest Board:

Pink power smoothie: add whey protein powder for additional protein

Microwave Coffee Cup Scramble

For much more information:

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page

 

Did you know that if you eat before strength training, you’ll burn more calories?

Consuming calories pre workout gives you an energy boost so you don’t poop out as quickly allowing you to workout stronger and longer.

Here’s your easy plan:

Eat a couple of hours before your workout.

If the snack is smaller, one hour ahead works.

Make your snack high in carbohydrate, moderate in protein, and lower in fat and fiber so that your stomach can empty fairly quickly.

Examples:

*Whole grain bagel with a small amount of peanut or almond butter and a piece of fresh fruit

*Fruit smoothie made with Greek yogurt and fresh or frozen fruit

*1/2 sandwich

Don’t forget about the importance of nutrition after a workout.

Consuming foods that are rich in both carbs and protein within 30-45 minutes of your workout will speed glycogen recovery (rebuilding stored glucose in muscle and liver as glycogen).

Carbohydrate, one of the three energy nutrients along with protein and fat that supply calories, fuels the brain and body and most easily converts to energy or glucose.

Storage rates for glycogen are fastest the first hour after exercise.

Protein helps repair muscle microtears that may occur during lifting.

What’s a good food or snack for post workout?

*Remember, the food/snack should contain both carbs and protein.

*If you’re having only a snack, a protein bar would work or a hard-boiled egg and piece of fruit or toast.

* Half a sandwich, a cheese stick and whole grain crackers…you get the idea of the protein/carb mix.

The range for protein in the daily diet has traditionally been 5-35% of total daily calories. Now the suggestion is to reach the higher end of that range…20-35% of total calories from protein, especially when you weight train.

Try these easy and delish recipes from the Wake Up with Erica Pinterest Board:

Pink power smoothie: add whey protein powder for additional protein

Microwave Coffee Cup Scramble

For much more information:

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page

 

A physician friend of mine asked me about krill oil as a source of omega-3 fats for her patients.  You may be wondering if it’s right for you too. Krill oil comes from krill, very small crustaceans from the sea  (think family of shrimp and scallops) and it’s processed into a gel capsule. Krill are a nice source of omega-3 fats called DHA and EPA, two that promote brain and heart health. Omega-3 fats are also known to help reduce inflammation in the body.

Krill oil is touted to be superior to fish oil but is it really?

The Promise: Your body better absorbs omega-3 fats from krill oil than omega 3 from other fish; so supposedly you would need less krill oil if it is better absorbed.

The Reality: You would need to take more krill oil pills daily, as the amount of DHA and EPA in single krill oil capsule is typically lower than other fish pills, regardless of absorption.

Hard to catch, krill is pricy and may be a sustainability issue since whales and other marine animals live on it. Krill oil does contain the antioxidant astaxanthin (animal’s red color) but  in micro amounts.

As a foodie, the most important take away is that supplements are fine particularly if you are allergic to fish.  But supplements can increase blood thinning and slightly lower blood pressure, so if you take blood thinner, check with your health care professional. Think about getting your omega-3s from what you eat. It’s much easier to enjoy fatty fish like salmon, tuna or sardines  twice a week.

For much more information:

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page

Listen to my Wake Up with Erica segment:

A physician friend of mine asked me about krill oil as a source of omega-3 fats for her patients.  You may be wondering if it’s right for you too. Krill oil comes from krill, very small crustaceans from the sea  (think family of shrimp and scallops) and it’s processed into a gel capsule. Krill are a nice source of omega-3 fats called DHA and EPA, two that promote brain and heart health. Omega-3 fats are also known to help reduce inflammation in the body.

Krill out is touted to be superior to fish oil but is it really?

The Promise: Your body better absorbs omega-3 fats from krill oil than omega 3 from other fish; so supposedly you would need less krill oil if it is better absorbed.

The Reality: You would need to take more krill oil pills daily, as the amount of DHA and EPA in single krill oil capsule is typically lower than other fish pills, regardless of absorption.

Hard to catch, krill is pricy and may be a sustainability issue since whales and other marine animals live on it. Krill oil does contain the antioxidant astaxanthin (animal’s red color) but  in micro amounts.

As a foodie, the most important take away is that supplements are fine particularly if you are allergic to fish.  But supplements can increase blood thinning and slightly lower blood pressure, so if you take blood thinner, check with your health care professional. Think about getting your omega-3s from what you eat. It’s much easier to enjoy fatty fish like salmon, tuna or sardines  twice a week.

For much more information:

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page

Listen to my Wake Up with Erica segment:

Talking New Year’s resolutions and helping you keep that promise you made to lose weight.

Dr. Susan joins Beth Perrell of COX Radio Orlando’s Retrospect Program.

For much more information:

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Talking New Year’s resolutions and helping you keep that promise you made to lose weight.

Dr. Susan joins Beth Perrell of COX Radio Orlando’s Retrospect Program.

For much more information:

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page

Are you in your 30s? You’re starting to lose muscle mass. But you can do something about it…right now. Changes in muscle mass start in your 30s and get this… you lose 1-2% a year in your 50s.

If you’re not eating protein, you don’t have amino acids in high enough levels in the blood to make muscle. Amino acids are the building blocks of protein. One reason a loss of muscle mass can happen is because not enough protein is eaten at meals.

Boomers are the kick-butt generation who expect to be healthy and fit with a good quality of life. But to live this dream, you must prevent the loss of your muscle mass and strength called sarcopenia, part of the aging process. Even athletes lose muscle mass over time. As you age, your body makes less muscle mass, your muscle strength decreases, and immune function can decline.

Protein packed recipes to try from my Pinterest boards:

Quick Chicken Parmesan

Southwestern Omelet

Salmon Cakes with Olives, Lemon and Dill

So what can you do to keep and maintain your muscle mass? Eat more protein! When it comes to protein, timing is everything. How much protein you eat and when you eat it make ALL the difference. So tweak your daily diet in two ways: instead of eating all of your protein food at dinner, spread protein throughout the day. Include a protein rich food at every meal and snack. Second and just as important…consume 20-30 grams of protein at each meal, which is like 3-5 ounces, or the size of your palm.

Where do you find all of this protein?

Animal Sources: milk, cheese, yogurt, beef, seafood, chicken, pork, ham

Plant sources: nuts, beans, lentils, kamut, quinoa, edamame, lima beans, soy nuts, pumpkin seeds, chia seeds, sunflower seeds, flax seeds, soymilk, tofu

Quick ways to add protein to your meals/snacks:

1. Add cheese, tofu, eggs or salmon to salads

2. Snack on Greek yogurt and stir in your favorite fresh fruit

3. Add nuts or seeds to muffin, pancake or bread batters.  Sprinkle nuts on cereal, yogurt, ice cream or fruit

4. Add beans to soups, quesadillas

For much more information please:

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page

Are you in your 30s? You’re starting to lose muscle mass. But you can do something about it…right now. Changes in muscle mass start in your 30s and get this… you lose 1-2% a year in your 50s.

If you’re not eating protein, you don’t have amino acids in high enough levels in the blood to make muscle. Amino acids are the building blocks of protein. One reason a loss of muscle mass can happen is because not enough protein is eaten at meals.

Boomers are the kick-butt generation who expect to be healthy and fit with a good quality of life. But to live this dream, you must prevent the loss of your muscle mass and strength called sarcopenia, part of the aging process. Even athletes lose muscle mass over time. As you age, your body makes less muscle mass, your muscle strength decreases, and immune function can decline.

Protein packed recipes to try from my Pinterest boards:

Quick Chicken Parmesan

Southwestern Omelet

Salmon Cakes with Olives, Lemon and Dill

So what can you do to keep and maintain your muscle mass? Eat more protein! When it comes to protein, timing is everything. How much protein you eat and when you eat it make ALL the difference. So tweak your daily diet in two ways: instead of eating all of your protein food at dinner, spread protein throughout the day. Include a protein rich food at every meal and snack. Second and just as important…consume 20-30 grams of protein at each meal, which is like 3-5 ounces, or the size of your palm.

Where do you find all of this protein?

Animal Sources: milk, cheese, yogurt, beef, seafood, chicken, pork, ham

Plant sources: nuts, beans, lentils, kamut, quinoa, edamame, lima beans, soy nuts, pumpkin seeds, chia seeds, sunflower seeds, flax seeds, soymilk, tofu

Quick ways to add protein to your meals/snacks:

1. Add cheese, tofu, eggs or salmon to salads

2. Snack on Greek yogurt and stir in your favorite fresh fruit

3. Add nuts or seeds to muffin, pancake or bread batters.  Sprinkle nuts on cereal, yogurt, ice cream or fruit

4. Add beans to soups, quesadillas

For much more information please:

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page