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Vitamin D: Are you getting enough of this key nutrient?

March 15, 2013 Leave a Comment
Written by: on Friday, March 15th, 2013
woman sitting in the sun

Sitting in the sun helps your body get enough vitamin D, but save your skin—and opt to get your D other ways.

Known as the sunshine vitamin, vitamin D is actually a hormone produced by the body in response to sunlight. It is also occurs naturally in a few foods—including some fish, fish liver oils, and egg yolks—and in fortified dairy and grain products. It’s hard, though, to get enough vitamin D through food alone—unless you want to take a tablespoon of cod liver oil every day (it has 1,360 IU of D per tablespoon)! Ummm…no thanks!

But, according to The Mayo Clinic, the major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones—why getting enough calcium is only half of the strong bones equation. But preliminary research also indicates the importance of vitamin D for overall health and wellbeing:

1) It contributes to a healthy heart A recent analysis of research, published in the journal Osteoporosis International just this month (March 2013), found that there’s a link between low vitamin D levels and “stroke, myocardial infarction, diabetes mellitus, hypertension, and heart failure.” Enough reason for me to supplement with D…but if you need more proof, read on.

2) It may help stop the growth of cancer Preliminary research suggests that vitamin D has an anti-cancer benefit. It may stop the growth and progression of cancer cells and may be beneficial during cancer treatment, too.

3) It plays a critical role in youthful skin A recent study in the journal Dermo-Endocrinology, found that vitamin D seems to help regulate aging in many tissues, including the skin. Plus, researchers determined that “laboratory investigations have now convincingly shown that vitamin D compounds protect the skin against the hazardous effects of … ultraviolet (UV) radiation.”

milk in glass

Most milk is fortified with vitamin D3; check the label of yours to be sure.

4) It may help with hormonal problems Vitamin D influences the functions of hormones in body, including insulin, serotonin, and estrogen—hormones involved with health conditions such as diabetes, blood pressure, heart disease, stroke, depression, and premenstrual syndrome.

5) It’s key for healthy iron levels in the blood One study—conducted by Gangnam Severance Hospital and Yonsei University College of Medicine, both in Seoul, Korea—found that vitamin-D-deficient Korean women had a higher risk of anemia.

6) A deficiency of D may contribute to obesity Some research shows that a vitamin D deficiency can interfere with the “fullness” hormone leptin, which signals the brain that you’re full and should stop eating.

7) It may help control inflammation Vitamin D may help control the inflammation involved with periodontal disease, rheumatoid arthritis, and osteoarthritis.

Also, some research suggests that vitamin D may help strengthen the immune system—why I’m sure to take vitamin D during the cold and flu season or when I feel that I might be coming down with something. It’s also critical for breastfeeding moms: A recent review of studies, published in the Journal of Human Lactation, found that “Maternal vitamin D insufficiency during lactation, related to lack of sun exposure and minimal intake of vitamin D from the diet, contributes to low breast milk vitamin D content and, therefore, infant vitamin D deficiency.”

vitamin D supplements

If you're going to supplement, be sure you're taking vitamin D3 not vitamin D2.

How do you get enough vitamin D?

Well, being in sunlight is the best way to get enough vitamin D. The sun’s energy turns a chemical in your skin into vitamin D3, which is carried to your liver and then to your kidneys to transform it to active vitamin D. But no one should sit unprotected in the sun for long because doing so speeds up premature aging of the skin and can cause skin cancer.

The next best step is to eat plenty of foods with vitamin D, including fortified milk. But most experts agree that it’s hard to get enough D from food alone. (For adults under age 50, the National Osteoporosis Foundation [NOF] recommends 400 to 800 IU of vitamin D and 800 to 1,000 IU for adults age 50 and older. And for children, it’s generally recommended that infants and children get 400 to 600 IU daily.)

SkinAuthority VitaD

SkinAuthority VitaD Fortified Illuminating DUO: A great way for anyone, including vegans, to get their vitamin D3!

So the next step is usually to take a supplement.  Most multivitamins contain vitamin D—but you can also take a separate D supplement particularly if you’re deficient, as I am (in which case, your doctor may recommend you take a much higher dosage of D than what’s recommended by the NOF to bring up your levels). But this is key: Opt for vitamin D3 over D2, because research shows that D3 is 87 percent more potent in raising and maintaining vitamin D concentrations. (If you’re vegan, though, know that most vitamin D3 or cholecalciferol comes from animal sources [see picture above, and copy below for an exception], but vitamin D2 or ergocalciferol comes from plant sources.)

An important note: you can take vitamin D supplements with or without food. While your body needs vitamin D to absorb calcium, you do not need to take vitamin D at the same time as a calcium supplement.

New sources of vitamin D

Ingenious experts at the skin-care brand SkinAuthority developed—with Dole Nutrition Institution—a vitamin D-fortified Whole Food Spice Powder. Just sprinkle it on your food and you can get up to 600 IU of vitamin D instantly. (Its nondescript taste easily blends with the flavors of a meal.) But why this is so brilliant: it’s a form of vitamin D3 that’s 100% vegan—so now vegans can have their D3 without eating animal-based products (or taking animal-based supplements)! So great! This powder also comes with an oil-free Vitamin D-based Topical Elixir ($79 for both powder and elixir; skinauthority.com) that you apply to skin to help nourish it. (It also contains vitamins A, E, and K.) I use both—and love them!

Dr. Dennis Gross Vitamin D Oil

This serum helps improve skin elasticity and hydration—and minimizes the appearance of pores.

And because we know that vitamin D is so important for the skin (see point #3, above), you definitely want to be using a D serum on your skin—either this one from SkinAuthority or the one created by Manhattan board-certified dermatologist Dennis Gross, M.D.: Dr. Dennis Gross Skincare Active Vitamin D Serum ($65; dgskincare.com).

So be sure to get enough vitamin D daily. It’s a simple, easy way to do your body—and your health—a huge favor.

 

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5 Best Foods for Moms—and Kids

March 8, 2013 3 Comments
Written by: on Friday, March 8th, 2013
Fresh blueberries

Eat more than three servings of fresh (or frozen) blueberries or strawberries a week, and you’ll have a 32 percent lower risk of heart attack than those who eat less.

As a mom of three, I try…really, really try, to make sure my kids eat the right foods. But let’s just say that “yucky!!” is a common response to the good foods that I like to cook: veggies (like sweet peppers), quinoa, and beans (no surprise, right?).

But, after some very frustrating trial and error, I’ve found that there are some good-for-you foods that my kids will eat. Try these superfoods—for you and your kids!

1) Salmon This low-mercury fish is high in DHA (which also stands for something called docosahexaenoic acid, which is an essential fat called omega-3) and niacin or vitamin B3. Study after study shows that DHA is critical for the developing brains of babies (if you’re breastfeeding) and kids. One study even showed that it helped kids concentrate better. But it’s also a crucial nutrient for us moms trying to juggle it all! The vitamin B3 helps keep your energy up—a definite must as, like most moms, I struggle with fatigue from nighttime kid wakings. (If you’re pregnant or nursing, though, don’t eat too much salmon in one week because it does contain some mercury; two or three 2-ounce servings per week should be your max.)

chewable omega-3 supplements for kids

My kids love to chew on these...so they must taste pretty good!

Now, I know what you’re probably thinking: there’s no way my kids are going to eat fish!! Ah…I thought exactly the same thing, but then I discovered that cutting up the salmon and breading it makes it look like kid-acceptable chicken nuggets—and it actually tastes yummy. My kids love them…and sometimes even dip them in ketchup!

If you want to steer clear of fish altogether, though, you can take fish-oil supplements. My kids love Nordic Naturals Nordic Omega-3 chewable Fishies in Tangerine flavor (you can get them for about $30 from omega-direct.com). I take the Nordic Naturals Ultimate Omega supplements ($23.75 for 60; also from omega-direct.com).

2) Kale I know what you’re thinking: is she crazy?! There’s no way I’m going to get my kids to eat kale! I thought the same thing until I tried kale chips (see recipe below). My kids love them! But truth be told: if I try to sauté some kale in a pan with olive oil and seasoning, they literally gag on it and beg and plead with me to not eat it. Same stuff. Go figure!

But this veggie is probably one of the single healthiest foods we can eat. It’s rich in so many nutrients—beta-carotene, iron (critical to give fatigued moms energy), immune-boosting vitamin C, calcium, potassium, folic acid, and

Kale

Try to eat kale as fresh as possible; the longer it's stored, the more bitter it becomes.

disease-busting antioxidants. An interesting study from Tufts University in Boston also found that folic acid (so important for developing fetuses) helps reduce depression—why this is particularly important for moms post-partum.

Kid-friendly recipe: Kale chips I got this recipe from Rachael Ray. First, buy a bunch of kale with smaller leaves, which have a milder flavor than larger bunches. (Otherwise, this veggie can be a bit bitter.) Wash and dry the leaves, then chop them into 2-inch pieces. (You want them to be a little larger than the size of a potato chip.) Toss with olive oil (and if you want, a bit of nutmeg). Then place on a parchment paper-lined cookie tray, sprinkle with salt, and bake at 350°F for about 8 to 10 minutes. But—let’s be honest here—whatever you do, don’t tell your kids they’re kale chips…just call them homemade potato chips and they’re more likely to take that first bite!

3) Blueberries These fruits are super high in disease-busting antioxidants—as well as immune-boosting vitamin C, fiber, and vitamin K (important for blood clotting and for building strong bones). But my advice to you: if you

My Super Snack

My kids love to snack on these new, all-natural snacks! (They're also available in Chocolate Chip and Apple Raisin.)

buy nothing else organic, always buy organic berries. The reason: more than 52 pesticides (which are carcinogens, neurotoxins, hormone disruptors…the long horrible list goes on!) have been detected on the skin of these berries— and it’s hard to get them all off through washing (http://www.whatsonmyfood.org/food.jsp?food=BB).

Some studies have also found that organic blueberries have higher concentrations of antioxidants than the conventional kind. But if you can’t find organic blueberries or they’re too expensive (as they often are in the off season), opt for frozen organic blueberries (which are just about as healthy as fresh).

Also, don’t be fooled into thinking that the blueberries that come in many cereals, muffin mixes, and snack bars are good for you. Many of these so-called “blueberries” are made from artificial colors, hydrogenated oils, and sugar. Look for real blueberries on the product label before buying. My fave new kids’ snack with real blueberries: nutrient-rich MySuperSnack Blueberry Banana Acai Granola Bites, with 17 essential vitamins and minerals—and no artificial anything ($3 a pouch; mysuperfoods.com)!

No-Sugar Added Sophie Greek yogurt

The mom who developed this yogurt is passionate about healthy eating!

4) Yogurt Not only is yogurt high in bone-building calcium and vitamin D (so important for nursing moms, women, and growing kids), but it also contains probiotics. Studies have shown that these healthy bacteria are important for digestion, as well as for the immune system. Just steer clear of the yogurt with fruit already in it; these products are high in sugar. Instead, opt for plain yogurt and add in the fruit and other toppings (like granola) that your kids like. My kids and I love Greek yogurt; it’s thick, creamy, and yummy!

But I recently had the opportunity to talk with fellow mom Sophie Anne Pachella; she’s a nutritionist, founder of EatStrong.com, and the founder of Sophie Yogurt (sophieyogurt.com)—a yummy brand of Greek yogurt that has no added sugar. It was Sophie who alerted me to the fact that some Greek yogurt—while seemingly all healthy—does have added sugars. (Be sure to check the label before buying.) That’s why she developed her own healthier product line (go Sophie!).

5) Dark chocolate I lovethis stuff because it’s super high in antioxidants, which help prevent diseases like heart disease and cancer. Plus, studies have shown that it helps reduce high blood pressure. I also find that when I eat dark chocolate, I’m satisfied after just a little bit (unlike milk chocolate, which I can literally not stop eating!).

Vita Chocolate Cacao Minis

This chocolate is probably the tastiest and healthiest around!

Just know that many kids can’t really tell the difference between milk and dark chocolate unless you tell them, which of course I don’t! To them, it’s just chocolate. Some of my other favorite snacks: dark chocolate-covered almonds, dark chocolate-covered goji berries (super high in antioxidants!), and Vita Raw Organic Chocolate Bars—amazing stuff! Try the Cacao Minis, which are rich in antioxidants; ($28 for half a case; vitachocolates.com). You can also find healthy, kid-friendly dark chocolates at naturalcandystore.com: they sell so many varieties (allergy free, vegan, fair trade, you name it!).

If you can try to incorporate these foods into your—and your kids’—diets, you’ll be on the path to a healthier family!

 

 

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Women: When It Comes to Our Health, We are NOT Little Men!

January 16, 2013 Leave a Comment
Written by: on Wednesday, January 16th, 2013
Sleeping pills dosage for women

Are you taking the right dosage of your medicine? Check with your doctor.

 

 

 

 

 

 

 

I recently read an enlightening—and at the same time disturbing—article in The New York Times (http://www.nytimes.com/2013/01/11/health/fda-requires-cuts-to-dosages-of-ambien-and-other-sleep-drugs.html?ref=todayspaper&_r=0) about how women should be taking less (half as much!) than what has been the recommended dosage of sleeping pills, particularly Ambien. This according to the Food and Drug Administration. I don’t take the pills (but sometimes—after tossing and turning all night—I wish I did!), but I know plenty of women who depend on them to get enough shut-eye at night to make it through the next day.

Why this recent FDA report is so disturbing: we live in the year 2013 with targeted therapies for cancer, stem cell advances, remote robotic (and minimally invasive) surgery, and other major medical advances. And just now, we’re just discovering that women need different drug dosage recommendations than men??!

And sleeping medication is just one example of a drug that affects women’s bodies differently than men’s. (The FDA’s new recommendation came after lab studies and driving tests confirmed that an estimated 10 percent to 15 percent of women have a level of zolpidem [the active ingredient in many sleeping pills] in their blood that could impair driving eight hours after taking the pill, while only about 3 percent of men do.)

Alcohol also affects women’s bodies differently than men’s (http://www.niaaa.nih.gov/alcohol-health/special-populations-co-occurring-disorders/women).

This should come as a surprise to no one: Women are not just little men when it comes to our health. Back in 2001 (that’s twelve years ago!), the non-profit Institute of Medicine issued a report stating “Sex — that is, being male or female — is an important basic human variable that should be considered when designing and analyzing the results of studies in all areas and at all levels of biomedical and health-related research. The cells of males and females have many basic biochemical differences, and many of these stem from genetic rather than hormonal differences.” (For the full report, click here: http://www.iom.edu/~/media/Files/Report%20Files/2003/Exploring-the-Biological-Contributions-to-Human-Health-Does-Sex-Matter/DoesSexMatter8pager.pdf)

The Office of Research on Women’s Health (ORWH) is trying to change the focus. Part of the National Institutes of Health (NIH), the nation’s research agency, ORWH works with NIH Institutes and Centers to fund women and sex and gender differences research—to help us women (and men)—all live better and longer lives. The more research that’s done (ahem…if research had been done on sleeping pills before prescribing them to women, we would have known that women react to them differently than men—underscoring the importance of research!). Be in the know; follow ORWH on Twitter (they just signed up: @NIH_ORWH) for regular updates on research that applies to women’s health.

 

 

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Get More Sleep…Starting Tonight!

January 3, 2013 Leave a Comment
Written by: on Thursday, January 3rd, 2013
Woman sleeping on white chair with book

You need at least eight hours of uninterrupted shut-eye a night. Sleeping on the chair before bedtime doesn't count!

It was Saturday morning. My toddler son was finally down for a late-morning nap —after fussing, fussing for the better part of an hour­. My eyes had been glazing over as I was trying to soothe him and get him to sleep (he had been up at least three times last night—leaving me with little restful sleep).

My older kids were at a birthday party and a play-date. Finally, I could get into my bed and get caught up on some sleep. After all, every advice column and book says: “Sleep when baby sleeps” as a seemingly simple answer to the sleep deprivation that all moms experience at one time or another.

If only it were that easy.

I snuggled down under my comforter, grabbed by favorite squishy pillow, put on my eye mask, and shut my eyes. Then I tossed and turned for at least half an hour, trying to get comfortable and then praying for sleep to come. “Please God, just let me sleep for half an hour.” But sleep didn’t come. (It’s not easy to sleep when you’re waiting for the inevitable cry to come through a monitor positioned near your bed). And then…guess what? Yep, you’re right: my baby was up again.

But sleep is critical, not just for proper brain functioning (I’ve already lost a credit card, my baby’s birth certificate, and numerous other important things—not to mention forgotten some key appointments…all since he was born) but also for losing weight and staying healthy. So I’ve put together some strategies for getting some much-needed shut-eye:

1) Ask your guy for help. Sometimes I feel guilty waking up my guy and asking him to help with a nighttime or early morning feeding. Not sure where the guilt is coming from (!!), but it’s so important to let people know when you’re in need of a break. It’s okay and doesn’t make you less of a mom (or person!). Now I try to hand off my son to my husband when he wakes around 6 a.m. My son sits with my guy as he drinks his coffee and reads the paper…and I try to get another hour of sleep before the day starts up yet again.

2) Hire a babysitter. I can’t say enough about this. Even if you hire your next-door neighbor or your neighbor’s daughter just to watch your baby while you get a nap, do it. It’s money well spent. One person recently said to me, “I’ve never known anyone to need as much help as you.” My response to that comment is that I’m willing to sacrifice clothes, vacations, and just stuff in general to have someone help me do the things that are necessary for me to be my best. And with three kids, I need all the help I can possibly get!

Guy snoring next to woman trying to sleep

Do yourself (and your health) a favor and move him to the guest room tonight!

3) Give yourself permission to relax. As a mom, it’s hard to be able to justify time for yourself (a bath, reading a good book, watching a movie, or just surfing the Internet) when there’s so much to be done: laundry, washing dishes, lunches to be made, dinner to prepare, etc. But the point is, if you can’t sleep, brew a pot of tea and just sit for half an hour or 45 minutes. Sometimes, I get a 20-minute rest with my eyes closed in the rocking chair while I’m rocking my baby to sleep. Finding a way to allow your body to slow down can help you deal with the mind-numbing fatigue.

4) Banish your guy to the guest room. I love my man, but when I have very limited sleep time, the last thing I need is him waking me with his loud snoring—or his early morning alarm clock. It’s not forever…and doesn’t have to be every night. But give yourself a break and a better night’s sleep by making this the new rule. Then one day, make him do kid duty. Then you head to the guest room.

5) Curb after-dinner snacking. When you eat too close to bedtime, your body expends energy trying to digest the food when it should be resting—making it tough to get to sleep. Plus, I’ve found … even when you do get to sleep after eating pre-bedtime snacks (particularly sugary ones), the sleep you get is more restless. A better bet: have a light snack after dinner so it curbs your hunger but lets you get some shut-eye. Good options include an apple with peanut butter, a small bowl of cereal with milk, a yogurt, or a banana.

6) Shut off your Smartphone. Study after study shows that the flickering lights of electronic devices—when used within an hour of bedtime—can interfere with restful nighttime sleep. Invest in an alarm clock instead of using your Smartphone (and leave your cell out of your bedroom altogether). And banish the TV and laptop from your bedroom. It may seem relaxing to fall asleep watching Crazy, Stupid Love (one of my favorite movies!) but it’s anything but!

7) Kick Fido out of the bed. Sorry, dog and cat lovers, but sleeping with your pet is akin to sleeping with a guy who’s snoring—or a baby who’s waking you up every hour. Pets are proven sleep distractors, say researchers, and the sooner you get them off your bed and on to a bed on the floor, the more rested you’ll be feeling come morning.

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The Best—and Worst—Cities for Your Skin

July 12, 2012 Leave a Comment
Written by: on Thursday, July 12th, 2012
Woman with beautiful skin

Want beautiful, healthy skin? The environment you live in plays a role.

You diligently take care of your skin morning and night…but it may not be enough if you live in one of the 10 cities ranked the “worst” for your skin by the website, dailyglow.com (below).

 

daily glow's best-worst-cities-for-skinBut rather than getting depressed about where you live, or packing up and heading to a “healthier” city, follow these tips to keep your complexion healthy—no matter what zip code you call home.

1. Examine your moles…regularly. Skin cancer rates were used by dailyglow to rate cities. The best way to prevent skin cancer (which is the most preventable cancer when caught early) is to know your ABCDs:

A (Asymmetry): One half of your mole is unlike the other half

B (Border): Your mole has an irregular, scalloped, or poorly defined border

C (Color): Your mole is varied in color from one area to another; has shades of tan, brown, or black, or is sometimes white, red, or even bluish

D (Diameter): Your mole has a diameter greater than 6 millimeters (the size of a pencil eraser).

If your mole has one of these characteristics, book a visit with your dermatologist asap…which brings me to the next point.

 2. Find a good dermatologist—and keep him/her on speed dial. The number of dermatologists per capita was another of the criteria used by dailyglow to rate cities. If you need to locate a good derm in your area, click on aad.org/find-a-derm/. You should see your dermatologist for mole checks every six months (if you’re at high risk) or 12 months (if you’re at lower risk). Dermatologists can also diagnose and treat other conditions to keep your skin at its healthy best.
3. Eat a healthy diet. Fresh fruits and veggies, lean protein (like legumes, chicken, and fish), omega-3 fatty acids (found in salmon, chia and flaxseeds, and walnuts…to name just a few foods), and plenty of water will keep your body—and your skin—healthy, no matter where you live. A poor diet that’s devoid of key vitamins and minerals (think: fast food, fried foods, processed foods, and soda) will result in pale, lackluster skin (and hair).

 

4. Make antioxidants part of your daily life. Dailyglow rated cities partly based on the amount of pollution. Car exhaust, factory pollution, pesticides, and other environmental pollutants are one of the top sources of free radicals, unstable molecules that can change the function and structure of cells (including skin cells) in the body. Experts believe that, unchecked, free radicals in the body can trigger premature aging of the skin, as well as many diseases, including cancer.

Antioxidants are the body’s main defense against free radicals. You should be eating them (they’re found in brightly colored fruits and veggies) and slathering them on your skin (I’m a huge fan of the antioxidant line, Replere, created by dermatologist Dr. Debbie Palmer; each of the products in this line has one of the highest documented amounts of antioxidants of any skin-care products.)

5. Always apply sunscreen when you’re headed outdoors. Even incidental sun exposure (e.g. when you’re walking to/from your car) can trigger premature aging—and skin cancer. That’s why I like to use a body moisturizer with SPF every day. (Aveeno and Lubriderm make good ones.) Also, important to note: most car side windows protect you from UVB rays but not UVA rays (the kind that cause premature aging and skin cancer). That means you’ll need to apply that SPF moisturizer before road trips too.

The bottom line: even if your city is ranked one of the best, you’ve still got to take the necessary steps to care of your skin every day!

 

 

 

 

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The chicken hatching lesson: teaching kids about life…

March 23, 2012 8 Comments
Written by: on Friday, March 23rd, 2012
Brinsea Mini Advance Incubator

The Brinsea Mini Advance Incubator keeps the temperature and humidity constant.

 

Ever since I was in grade school—and we got to hatch chickens in the classroom—I’ve wanted to hatch chickens and hold those fuzzy yellow chicks. So about three years ago, I bought a Brinsea Mini Advance Incubator from Museum Tour, a kids’ educational catalog. But I never had time to a) figure out how the heck to use it or more importantly, b) where to get the eggs from.

This year, I found a guy who’s lived in our home town for almost 50 years with chickens, right by my son’s school…and I got the eggs.

They’re in the incubator right now (very cool, it keeps the temperature constant and turns the eggs regularly)…so hopefully they’ll hatch as I wanted to show my kids where chickens come from—to help them value life and the food they eat. (Although, they may decide they never want to eat chickens again…which would be just fine with me, as I’m pretty much a vegetarian!)

chicken eggs for hatching

The eggs...we got 5 of them, although they probably won't all hatch!

 

 

 

 

 

 

 

 

 

chicken eggs for hatching

We marked the sides of the eggs with an X and an O...to help us make sure they're turned regularly in the incubator.

 

 

 

 

 

 

 

 

 

 

 

 

chicken eggs in Brinsea Mini Advance Incubator

The eggs in the incubator...the countdown (22 days) begins!

 

 

 

 

 

 

 

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If you care about what you’re putting into your body, read and watch this

March 11, 2012 Leave a Comment
Written by: on Sunday, March 11th, 2012
BurgerandFries

A burger is fine, if the meat in it is real...

I’ve always been concerned about what I put into my body, but when I had kids I became hyper vigilant about what I put into their growing and developing bodies. I’ve never taken my kids to McDonald’s, Burger King, or Wendy’s (my son once asked, as we were driving by it, “Mom, what’s a McDonalds?”)—but lest you think I’m depriving my kids of an American tradition, they have had French fries (the deep-fried kind not the organic baked kind we typically make at home) and burgers at restaurants where I know that the food is a bit more real. They eat junk (cookies, candy, ice cream, potato chips) 10% of the time, but never fast-food or soda. (And now that all the information has come out about how the caramel coloring in soda contains a cancer-causing ingredient called chemical 4-methylimidazole, I’m happy I’ve banned this from our house!)

In any case, I love Jamie Oliver—for what he’s doing to shake up food (and particularly school lunches) in America. It’s a shame that a British chef has to come over to our country to open our eyes about our food with his Food Revolution, but whatever! He’s doing it. Watch this important video about where a lot of our kids’ meat (for school lunches) comes from.

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Skip lunch/coffee with a friend … and try this instead!

February 15, 2012 Leave a Comment
Written by: on Wednesday, February 15th, 2012
images of two feet on a walking path

Next time you get together with a friend, make it a point to walk outdoors

Today I was supposed to have lunch with an acquaintance of mine—and instead, she suggested we go for an early morning walk in a local park. It was a great idea! Instead of sitting and talking over food, which studies show can sometimes result in you eating more than you want, we walked…and talked, despite the drizzling rain outdoors. And not only did I feel great afterward as I got fresh air and exercise, we also traded tips and advice about life with kids. So next time you’re supposed to have lunch or coffee with a friend, take it outdoors. You’ll feel invigorated!

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Need a little motivation to get off your butt? This may help…

January 29, 2012 1 Comment
Written by: on Sunday, January 29th, 2012
Heroes for My Son by Brad Meltzer

This book is a must-read for everyone...truly inspiring whether you have kids or not.

I just recently finished a compelling book called Heroes for My Son by Brad Meltzer. I highly recommend it whether or not you have a son or kids. In it, Meltzer details—in a concise but compelling way—people who have overcome different kinds of challenges to become, in his mind, true heroes. (I’ve already pre-ordered from barnesandnoble.com his next book, Heroes for My Daughter, which is due out April 10.)

Two of the people he features are Team Hoyt (teamhoyt.com). I had never heard of this father-son duo before, so I did a bit more research on them—and realized why they are heroes, and also an inspiration for everyone.

Rick was born in 1962. Deprived of oxygen at birth (which—as a mom—I can’t even imagine), he was diagnosed with cerebral palsy. His parents were advised to institutionalize him because there was no chance of him living a “normal” life. But instead, they worked to teach him to speak and do, as best as possible, “normal” things that kids do. (In my mind, they’re hero parents too.)

Team Hoyt in a race

During one of their 1,000 races together. Their next one? The Hyannis Half Marathon on Feb. 26 (hyannismarathon.com).

But when he was 15 years old, Rick told his dad that he wanted to participate in a 5-mile run for a lacrosse player who had been paralyzed. His dad wasn’t a runner, but he pushed Rick in his wheelchair all 5 miles and they came in next to last. After that, Rick told his father, “Dad, when I’m running, it feels like I’m not handicapped.” Since then, they’ve completed over 1,000!!! races together, including marathons!, duathlons, and triathlons (six of which were…get this, IRONMANS! That’s a 2.4-mile swim and a 112-mile bike, topped off by a 26.2-mile run—a marathon.). If you’re wondering how they do it, his dad swims in the triathlons, pulling a boat with Rick in it. And they have a specially designed bike for the two of them.

After reading this, all my excuses for not fitting in my run, bike, or swim (or just exercising at all) seem completely lame. I mean, really, no excuses seem valid after reading this!

I’m reminded, too, of something Christopher Reeve said before he died: “I get pretty frustrated by people who are able-bodied but who are paralyzed for other reasons.” A great quote…and a good one to remember the next time you need a push to get out there—whatever it is you’ve been wanting to do!

 

 

 

 

 

 

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How to Fuel Up For Cold Weather Exercise: 10 Must-Know Facts

December 7, 2011 Leave a Comment
Written by: on Wednesday, December 7th, 2011
woman skiing downhill

Exercise is an excellent way to warm up in the winter! Aerobic workout can increase your metabolism by 7 to 10 times above the resting level. This warmth helps you survive in a cold environment.

If you’re a winter athlete, you want to pay careful attention to your diet. Lack of fluids and the right food can take the fun out of your outdoor activities. Here, tips to stay at the top of your game.

Staying Hydrated in Winter

Some need-to-know facts about getting enough fluids during the cold-weather months:

1.) Cold blunts the thirst mechanism; you’ll feel less thirsty despite significant sweating and may not “think to drink.” Winter athletes (especially those skiing at high altitude) need to consciously consume fluids to replace the water vapor that gets exhaled via breathing. When you breathe in cold dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water. You can see this vapor (“steam”) when you breathe.

2.) Dehydration hurts performance. Failing to drink enough fluids is a major mistake made by winter athletes. A study comparing hydration of athletes who skied or played football or soccer, reported the skiers had the highest rate of chronic dehydration. Before a competition, 11 of the 12 alpine skiers showed up dehydrated. (Some winter athletes purposefully skimp on fluids to minimize the need to stop for a bathroom break, but this affects how well they do.)

female skier drinking water outdoors

Exercising women need at least 8 – 12 glasses of water a day during the winter months.

3.) Room temperature water is best. Don’t drink icy water (i.e., from a water bottle kept on your bike or outside pocket of your backpack), unless you’re hot. Cold water can cool you off and give you the chills. A better bet: an insulated water bottle or a bottle filled with a hot sports drink then covered with a wool sock to help retain the heat.

4. Layering up helps you sweat less. Sweaty clothing drains body heat. As the weather becomes “tropical” inside your exercise outfit, strip down layer by layer. You’ll stay drier and warmer. Simply taking off a hat is cooling; 30 to 40 percent of body heat gets lost through the head.

What to Eat to Stay Warm

You need adequate pre-exercise fuel to generate body heat—why you want to eat the proper foods before you ski, run outdoors, or embark on any outside activity in extreme cold.

5.) Eating not only provides fuel but also increases heat production (warmth). Your body wants fuel to “stoke the furnace” so it can generate heat. (It takes about 30 to 60 minutes after you eat for your body to generate about 10 percent more heat than when you have an empty stomach.)

energy bar

Always carry a snack (or two)—like an energy bar—with you when you're outdoors exercising.

That’s why it’s important to always carry emergency food (such as an energy bar) with you in case you slip on the ice or experience some incident that leaves you static in a frigid environment. Winter campers, for example, commonly keep a supply of dried fruit, chocolate, or cookies within reach, in case they wake up cold at 3:00 a.m.

6.) A drop in body temperature actually stimulates the appetite and you experience hunger. That’s why if you become chilled during winter exercise (or even when swimming, for that matter), you’ll likely find yourself searching for food.

Also note that changes in brain chemicals (particularly in those who suffer from Seasonal Affective Disorder or SAD) increase carbohydrate cravings and the desire to eat more. To limit winter weight gain, stay active! Exercise helps manage health, weight, and the winter blues.

bowl of oatmeal with dried fruit and nuts

One of the best foods for winter athletes? Oatmeal with nuts and a little dried fruit.

7.) The best winter recovery foods are those that chase away chills, replenish depleted glycogen stores, and rehydrate your body. Best bets: warm carbohydrates with a little protein, such as hot cocoa made with milk, oatmeal with nuts, lentil soup, chili, and pasta with meatballs. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery. Eating cold foods and frozen fluids, on the other hand, can chill your body.

8.) Your body uses a considerable amount of energy to warm and humidify the air you breathe when you exercise in the cold. For example, if you were to burn 600 calories while cross-country skiing for an hour in 0° F weather, you might use about 150 of those calories to warm the air.  (In summer, you would have dissipated that heat via sweat.)

woman running in the snow

Always layer up when running or doing any outdoor exercise in the winter.

9.) If you wear heavy clothes, you’ll burn a few more calories carrying the extra weight of skis, boots, heavy parka, snow shoes, etc. (The Army actually allows 10 percent more calories for heavily clad troops who exercise in the cold.) If you’re a runner, however, think twice before chowing down: the weight of your extra clothing is minimal.

10.) Shivering is an involuntary muscle tensing that generates heat.

• When you first become slightly chilled (such as when watching a football game), you’ll find yourself doing an isometric type of muscle tensing that can increase your metabolic rate two to four times.

• As you get further chilled, you’ll find yourself hopping from foot to foot and jumping around. This is Nature’s way to get you to generate heat and warm your body.

• If you become so cold that you start to shiver, these vigorous muscular contractions generate lots of heat—up to 400 calories per hour. Such intense shivering quickly depletes your muscle glycogen stores and drains your energy. This is when you’ll be glad you have emergency food with you!

Copyright:  Nancy Clark, MS, RD, CSSD, December 2011

Nancy Clark, MS RD offers nutrition consultations to casual exercisers and competitive athletes at her private practice located at Healthworks, the premier fitness center in Chestnut Hill MA (617-795-1875). Her popular Sports Nutrition Guidebook and food guides for runners, cyclists, and soccer players are available at www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.

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