Post-Workout Nutrition

Post-Workout Nutrition

There are many options available when selecting post-workout nutrition. Low-fat chocolate milk has been shown in studies to be an effective recovery drink. Chocolate milk contains:
• Essential amino acids which are building blocks for protein which are needed for building and repairing muscle tissue.
• The right carb-to-protein ratio shown to refuel and rebuild tired muscles.
• Electrolytes which are lost through sweat and must be replenished after exercise.
• B vitamins that help muscles metabolize food energy into fuel.
• Fluids which rehydrate the body and prevent dehydration.
• Leading source of calcium and vitamin D to help build and maintain healthy bones.
Get the most energy back into your muscles by refueling 15 to 30 minutes after your workout and again two hours later.

Nutrition Apps

Nutrition Apps

Consumer and lifestyle apps are becoming the “go-to” for nutrition advice. There are literally hundreds to pick from and they are not created equal. A great resource for finding reliable apps based on scientific research, developed by the Academy of Nutrition and Dietetics, is http://foodandnutritionmagazine.com/resources/app-reviews
Registered Dietitians Review apps for those looking to grocery shop, cook, lose weight, manage their diabetes, and/or eat gluten-free, and shop wisely. Ratings are on a scale of one to five stars. A couple of apps they recommend include:

Food on the Table is a meal planning on a budget app. The app matches supermarket sales items with your food preferences and supports meal planning with meals and shopping lists.

FoodFacts app delivers product nutrition information, ingredients, allergens and FoodFacts Health Score via mobile devise.

Healthy Eating Tips Based on a Mediterranean Diet

Healthy Eating Tips Based on a Mediterranean Diet

Headlines are touting the value of the Mediterranean Diet as more and more studies verify the health benefits of traditional Mediterranean ways of eating. These eating patterns have been shown to promote heart health and reduce the risk of chronic diseases, such as hypertension, diabetes and certain forms of cancer.

But it is difficult to pinpoint exactly what aspects of Mediterranean dietary patterns are beneficial because studies have not consistently defined the Mediterranean Diet or the Western-style eating habits used for comparisons.

Many media reports state that the Mediterranean Diet has been shown to be superior to low-fat diets or low-carb diets, but the specific benefits of traditional Mediterranean eating patterns are still open to interpretation..

The type of fat, the amount of dietary fiber, and the absence of highly processed foods are potentially important features of traditional Mediterranean eating patterns. For example, Mediterranean diets are plentiful in olives, fish and nuts. These foods are high in monounsaturated fatty acids and omega-3 fatty acids, often referred to as “healthy fats. The absence of sugary beverages and the use of herbs for flavoring rather than salt and sugar may be important features of traditional Mediterranean eating patterns.

It’s easy to say that certain foods such as toaster pastries and potato chips do not fit traditional Mediterranean diet patterns, but it’s not as easy to classify many other foods such as poultry, eggs, lamb, peanuts, white bread and pasta. Studies have been inconsistent in including foods such as canola oil, yogurt, and tofu that are generally considered healthy but are not native to Mediterranean regions.

There is no single eating pattern that represents all the traditional diets of countries that border the Mediterranean Sea, but there are some common features of eating patterns with proven health benefits. Here are some guidelines:
--Use minimally processed grains. Brown rice, barley, oats, and other whole grains may not be native to most Mediterranean regions, but these and fiber-rich whole wheat are generally recommended.
--Make vegetables and fruits a prominent feature in every meal. Filling half your plate with vegetables and fruits is a great way to plan healthy meals and snacks.
--Vary your protein sources. Fish and seafood are healthy sources of protein in the Mediterranean Diet, along with nuts and seeds. For beef and other meats that can be high in solid fats (saturated fats that tend to be solid at room temperature), choose low-fat versions and keep the portion sizes small or moderate.
--Shun sugary beverages and desserts. Sodas, fruit-flavored drinks, and other beverages that contain high amounts of sugar or high-fructose corn syrup may be okay as occasional treats, but low-fat milk, water and real fruit juice are healthier choices on a daily basis. Similarly, a bowl of fruit is recommended in place of cakes, pastries and other desserts high in added sugars.
--If you choose to include alcohol in your Mediterranean-style diet, moderation is key. Studies show that moderate amounts of red wine are typical to traditional Mediterranean dietary patterns. Research also shows that the same principle of moderation probably applies to beer and other alcoholic beverages. Of course, alcoholic drinks are not recommended for everyone.

Susan Nitzke, UW-Extension nutrition specialist and Professor Emerita in nutritional sciences at the UW-Madison

Do Diet Beverages Increase Preferences for Sweet Foods and Beverages?

Do Diet Beverages Increase Preferences for Sweet Foods and Beverages?

Reducing consumption of sugar-sweetened beverages is a strong evidence-based recommendation of the Dietary Guidelines for Americans. Water and nutritious beverages such as low-fat or nonfat milk are obvious alternatives to beverages that are sweetened with high-fructose corn syrup (HFCS), sucrose, or other form of added sugars. Many Americans realize the importance of reducing sugar intakes for themselves and their children, but there is much confusion and controversy over the potential value of diet beverages. Until now, there has been a concern that the sweet flavor of diet sodas and other beverages containing low-calorie sweeteners may increase individuals’ preference for, or intake of, other sweet/calorie-laden foods and ultimately contribute to overall weight gain.

A new study from the University of North Carolina at Chapel Hill is the first randomized clinical trial to examine the effect of diet beverages on dietary patterns and energy/calorie intakes. Subjects (mostly women) were randomly assigned to three groups and followed for six months. One group of 106 subjects substituted water for caloric beverages, another group of 104 subjects substituted diet beverages, and a third group was not given either substitution. Both the water group and the diet soda group lost about 2- 2.5% of their body weight on average, as reported in an article published in 2012. The current article focused on dietary intake patterns and food choices. When compared to the diet soda group, the water group increased intake of fruit and vegetables and decreased intake of protein foods, grains, and mixed/frozen/fast-food meals but the diet beverage group had greater reductions in desserts. Overall, the authors state “it was difficult to find meaningful differences between water and the diet beverage groups” because both groups were trying to reduce their food/calorie intakes. The main outcome was that this study’s findings do NOT support the argument that diet beverages cause weight gain by increasing people’s desires or tendencies to consume other sweet foods.

There are many arguments for and against recommending diet beverages as appropriate substitutions for beverages containing added sugars such as HFCS and sucrose. One of those arguments – the suggestion that diet beverages may increase overall calorie intake by stimulating appetites or cravings for other sweet foods – is weakened by this study. The overall topic still unsettled and the following quote from the Dietary Guidelines for Americans’ Advisory committee’s 2010 report is still a prudent guide for educators.

“Moderate evidence shows that using non-caloric sweeteners will affect energy intake only if they are substituted for higher calorie foods and beverages. A few observational studies reported that individuals who use non-caloric sweeteners are more likely to gain weight or be heavier. This does not mean that non-caloric sweeteners cause weight gain rather that they are more likely to be consumed by overweight and obese individuals…The replacement of sugar-sweetened foods and beverages with sugar-free products should theoretically reduce body weight. Yet many questions remain, as epidemiologic studies show a positive link with use of nonnutritive sweeteners and BMI. Additionally, whether use of low calorie sweeteners is linked to higher intake of other calories in the diet remains a debated question.” (page D5-30).
References:
Tate DF, Turner-McGrievy G, Lyons E, Stevens J, Erickson K, Polzien K, Diamond M, Wang X, Popkin B. Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. Am J Clinical Nutrition 2012;95:555–63.

Piernas C, Tate DF, Wang X, Popkin BM. Does diet-beverage intake affect dietary consumption patterns? Results from the Choose Healthy Options Consciously Everyday (CHICE) randomized clinical trial.

Report of the DGAC on the Dietary Guidelines for Americans, 2010, http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/DGAC/Report/D-5-Carbohydrates.pdf.

By Susan Nitzke: UW-Extension Nutrition Specialist, UW-Madison Professor Emeritus

Growing Family Science Savvy: Windowsill Gardening of Potatoes, Sweet Potatoes and Onions

Growing Family Science Savvy: Windowsill Gardening of Potatoes, Sweet Potatoes and Onions

 

So here's the experiment to consider this month. Let's compare how three root crops grow in windowsill gardening: sweet potatoes, white potatoes, and onions. You'll need glass jars of the Goldilocks size (not too big, not too small...) for the size of the sweet potatoes, white potatoes and onions. Put four tooth picks halfway into the flesh. Put the potatoes and onions into the mouth of a glass jar, one plant per jar. The toothpicks will hold the plant on the rim of the mouth so half the plant is in the jar, and the other is above the jar. Fill the jars with water and add water as needed to keep the level near the rim.

Now you'll get to watch and compare what happens to the three in a sunny windowsill. You will likely get shoots from all three. But the onion will likely give you only one shoot, and it will not be a vine. The two potatoes will likely give you many shoots. The white potato will grow shoots that are called 'vines' but they don't twine. But the sweet potato will grow vines that will run along the sill.

Try cutting several of the white potato vines and the sweet potato vines and placing them in a separate jar of water, with about half of each length of vine in the water, and the other half in the air. Have the growing point of the vine be the end that's out in the air. Also try putting an onion leaf in the water. Watch to see which if any of these grow roots in the water. When the roots are four or five inches long, try transplanting the rooted vines into potting soil or into your garden.

While this isn't an experiment, it is an exploration into how different plants grow differently. This exploration also invites you to think about the nutritional differences between root crops such as sweet potatoes, white potatoes and onions.

The golden color of sweet potatoes gives a hint: a single serving of sweet potato gives 438% of the recommended daily value of Vitamin A. In contrast, a single serving of white potato gives 0% of Vitamin A; so too for the onion.

Here's a comparison that comes with no hint: A single serving of sweet potato gives 37% of the daily value of Vitamin C; white potato, 35%; onion, 10%.

You don't have to grow the plants to research the differences in their nutrition facts: you can look'em up before you cook'em up. And notice that the results for potatoes are based on cooking with the skin on.

While you're doing your windowsill gardening this spring, it's worth noting that come June 1 UW-Madison will be celebrating the 100th anniversary of the discovery here of Vitamin A in 1913 by Elmer McCollum and Marguerite Davis. The Discovery of Vitamins is a centennial worth commemorating in our gardens, in our kitchens, on our tables and with our families.

Sweet Potato Facts

Russet Potato Facts

Yellow Onion Facts

by Thomas M. Zinnen, UW-Extension Bio-technology Specialist

April is National Grilled Cheese Month

April is National Grilled Cheese Month

April is National Grilled Cheese Month. The Wisconsin Milk Marketing Board 9WMMD) is showcasing a collection of dressed-up grilled cheese sandwiches that span from breakfast to dessert. Fifteen new recipes are featured in the special grilled cheese issue Grate.Pair. Share, WMMB’s consumer on-line magazine. This publication is dedicated to cooking and entertaining with cheese.
http://www.eatwisconsincheese.com/entertainment/GratePairShare.aspx

Drinking Tea is Good For You

Drinking Tea Is Good For You

There are fewer tea drinkers in the United States as compared to other countries. There is a strong association of tea drinking with a lower risk of common chronic diseases.

A small study showed that chemicals in tea are good for your heart. Men with high blood pressure who drank one cup of black tea daily saw lower systolic and diastolic blood pressure levels.

Drinking tea is good for your bones. Researchers at Texas Tech reported that green tea boosted bone formation in postmenopausal women with low bone mass.

Tea may be able to protect the aging brain. Cardiovascular effects also benefit the brain by better blood flow. Green tea may benefit the part of the brain that is important to memory.

Researchers are looking at regular tea intake was associated with a lower risk of digestive-system cancers.

In addition to health benefits just mentioned tea has no calories, it tastes great and is easy to make.

We All Scream for Ice Cream

We All Scream for Ice Cream

Ice cream is a favorite food of many people. Here are some things to look for in the freezer section when selecting ice cream.

• Watch the serving size. The official serving size is one half cup. That is not much ice cream. Many people eat more ice cream in one serving than one half cup.
• Aim for no more than 2 ½ grams of saturated fats per serving. Many varieties of ice cream have far more than 2 ½ grams of saturated fat. Check the Nutrition Facts label for information on saturated fat. There are a number of frozen treats that have less than 2/1 grams of fat.
• Beware of added sugar. Many varieties of ice cream have quite a bit of sugar per serving. The American Heart Association recommends no more than 6 teaspoons of added sugar for women or nine teaspoons for men in an entire day. Too much sugar can raise triglycerides, boost blood glucose, and supply empty calories.
• Look for protein and calcium. Most ice creams have only three or four grams of protein per half cup. Some of the frozen yogurts have up to nine grams of protein. This can be the same amount as non-frozen flavored yogurts.

Walking as a Way for Americans to get the Recommended Amount of Physical Activity for Health

Walking as a Way for Americans to get the Recommended amount of Physical Activity for Health

Today, the Centers for Disease Control and Prevention in the Department of Health and Human Services announced the opening of a docket to obtain information from the public on walking as an effective way to be sufficiently active for health. The information obtained will be used to frame an anticipated Surgeon General’s call to action on this issue.

The notice can be found at www.regulations.gov. The 30 day public comment period begins today and ends Tuesday, April 30th. The notice requests information on way to increase walking and community walkability on the following topics:
  (1) Barriers to walking for youth; adults; seniors; persons with developmental, injury, and chronic disease-related disabilities; racial and ethnic minorities; and low-income individuals.
  (2) Evidence-based strategies for overcoming those barriers and their reach and impact to increase physical activity at the population level and among the above mentioned subpopulations.
Please consider providing input to the docket and sharing this announcement with stakeholders who may also be interested.
To provide input go to www.regulations.gov
In the search box type the Docket No. CDC-2013-0003