The Nutrition Specialist, LLC

Hydrate Right Proper hydration is one of the most important aspects of healthy physical activity. Drinking the right amount of fluids before, during and after physical activity is vital to providing your body the fluids it needs to perform properly. Sports dietitians assist athletes by developing individualized hydration plans that enhance performance in training and competition while minimizing risks for dehydration, over-hydration and heat illness and injury. Hydration Goal...Continue reading

What to Pack for a Healthy Picnic When you’re planning a picnic, you want to choose foods you can make ahead of time that store well and are easy to eat. Here are some healthier alternatives, so you can ditch the mayonnaise-based salads and other calorie-dense picnic standbys. Picnic main dishes... Create an entrée salad. You can use a mason jar and layer your dressing, vegetables, greens and proteins. Just shake it up when you get to your destination. Sandwiches and wraps are also great choices. Build a healthier one by using whole grains or even lettuce as a wrap. Try using avocados, hummus, or pesto as a spread and load up on veggies like cucumbers, tomatoes, sprouts, lettuce, shredded carrots, and green beans. Picnic side dishes Fruit is very portable and great to include in your picnic. Try grapes, sliced watermelon, orange wedges, or strawberries. Use skewers for smaller berries, cantaloupe, and honeydew melon to make eating even easier. Picnics are a great way to try new vegetable-packed salads. Heartier vegetables like broccoli, cauliflower, green beans, asparagus, cucumbers, celery, and cabbage hold up well and can be prepared beforehand. Instead of a mayonnaise base, try an oil-and-vinegar combo with some herbs to add more flavor. Picnic beverages Water is the beverage of choice. Nothing beats ice-cold water, but these are some ideas for changing up your water routine: Sparkling water Infused water Modified Agua Fresca without the sugar. Mix water with blended fruit for an even more intense flavor! Unsweetened iced tea or other calorie-free beverage Keep an eye on high-sugar beverages like lemonade, juice, and alcohol.

HOMEMADE HUMMUS INGREDIENTS: One of the other things I love about making homemade hummus is that most all of the ingredients can be found in your pantry, making this an easy impromptu dip to make for parties, game day, or a regular ol’ delicious weeknight dinner. You will need: Chickpeas*: I simply recommend buying a can of good organic chickpeas, which we will rinse and drain and add straight to the hummus.... Tahini: Since this ingredient is arguably the most prominent flavor in hummus, I recommend purchasing a jar of good-quality tahini. Garlic: This recipe calls for two cloves, but feel free to double that if you would like more garlicky flavor. Lemon juice: Fresh, please! Ground cumin: I absolutely love the added flavor of some cumin in hummus. Olive oil: We will incorporate some into the hummus itself, and then drizzle extra on top for serving. Salt: I always use fine sea salt. Cold water: This is another game-changing ingredient when it comes to the texture of your hummus. If it’s too thick and not smoothing out, just add in some more water. *Or, as I mentioned earlier, feel free to instead use: Chickpeas that have been cooked from scratch: Either in the Instant Pot or on the stovetop. I recommend overcooking them a bit to slightly soften the chickpeas and loosen up the skins. Canned chickpeas that have been simmered for 20 minutes: If you have the extra time, just rinse and drain your chickpeas. Transfer them to a saucepan and cover with an extra inch or two of water. Then bring to a simmer, continue simmering for 20 minutes, and drain. If you happen to buy a brand of chickpeas that seems to be harder and undercooked I’ve found that brands can vary significantly this method may be helpful. Then, of course, there are the toppings. For a classic batch of hummus, I recommend drizzling some olive oil on top of the dip, and then sprinkling it with either ground sumac or paprika, plus maybe a sprinkle of chopped fresh parsley. But the sky’s the limit with other toppings you could add! Toasted pine nuts, chopped roasted red peppers, and everything bagel seasoning are a few of my other faves. HOW TO MAKE HUMMUS: To make this hummus recipe, simply: Puree the first seven ingredients in a food processor until smooth. Tahini, cold water, olive oil, cumin, salt, garlic and lemon. Add in the chickpeas. One can, rinsed in warm water and drained. Puree for 3-4 minutes, or until smooth. Yep, put that food processor to work! Just keep it going and going until the hummus is nice and smooth, pausing once or twice to scrape the sides down. If the hummus seems too thick, feel free to add in an extra tablespoon or two of water too. Taste and season. Give the hummus a taste, and add in extra salt, cumin and/or lemon juice if needed. Garnish and serve. Transfer it to a serving bowl, add on any toppings that you would like, and enjoy!!

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Healthy Eating During the COVID-19 Pandemic: Support your physical and mental wellbeing with healthy eating We are living during difficult times because of the coronavirus pandemic. Those challenges can affect us both physically and emotionally. It’s hard to keep the same routine when you have to physically distance from others, especially if you’re at higher risk of getting really sick from the virus. That makes preparing meals a special challenge. Here are some tips that ca...n support you and your household both physically and mentally: -Do your best to eat nourishing meals, like those rich in fruits and vegetables, lean protein, and whole grains. Those foods can help keep your body and mind healthy during stressful times. -Cut down on foods that can ramp up anxiety, such as sugar, caffeine, and alcohol. -It’s important to enjoy small treats, but avoid going overboard. Try to limit excessive consumption of sugar, caffeine, and alcohol. Overindulging can lead to increased anxiety or sluggishness. - Feeling the urge to stress snack? Acknowledge your cravings, then take two or three deep breaths and ask yourself if you’re really hungry or just passing the time. -Having daily schedules and routines can ease anxieties and help you stay grounded. This applies to meals, too! Try to eat at regular meal times and avoid snacking in between. -If you’re staying at home with other people, try to eat at least one meal together each day. It can help dampen feelings of isolation, and help you practice mindful eating. Cooking together can also help you connect with others and ease the stress. See more

4 Hydration Tips for Cold Weather Endurance Training Exercising when it’s cold outside is a great way to fight the winter blues, which is common for many endurance athletes who live in cold weather climate areas. Some of my favorite runs happen when it’s below freezing, I love the sense of calm and peace in the air. While this can be great mentally, it’s important to stay well hydrated to ensure you are getting the benefits physically as well. The thought of drinking somethin...Continue reading

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What is Insulin Resistance? A resistance to the hormone insulin, resulting in increasing blood sugar. The hormone insulin helps control the amount of sugar (glucose) in the blood. With insulin resistance, the body's cells don't respond normally to insulin. Glucose can't enter the cells as easily, so it builds up in the blood. This can eventually lead to type 2 diabetes.... The effects of insulin resistance: extreme thirst or hunger, feeling hungry even after a meal, increased or frequent urination, tingling sensations in hands or feet, feeling more tired than usual and/or frequent infections. Treatment consists of weight loss (low carbohydrate diet or the Mediterranean diet) and exercise can help reverse insulin resistance. Medication may be warranted.

Fun Food Fact: Broccoli is a source of calcium. You can get 50 mg of calcium from a 3/4 cup (175 mL) portion. Adults aged 1950 need 1000 mg of calcium every day.

How to Handle Food Cravings What happens when your cravings become overwhelming and lead to overindulgence and feelings of guilt? When people follow restrictive diets or completely cut out groups of foods, cravings can become more intense and can lead to a vicious cycle of indulging, overeating and guilt. A balanced eating plan that allows foods you enjoy even high-fat, high-calorie foods will be easier to maintain since you aren't eliminating those foods outright from yo...ur life. If you sometimes crave chocolate, keep some dark chocolate on hand. Eat it mindfully, enjoy the experience and put it away when you're satisfied. When you always have chocolate on hand, you're less likely to overeat it. Here are other tips for handling food cravings. Schedule your snacks. Plan for nutritious snacks to keep your body biologically fed. Keep portable, nutrient-dense snacks in your desk, backpack or car. Take a walk, work on a hobby or call a friend. When an intense craving hits, take a moment to consider what else you might be needing at that moment. Are you actually hungry or are you bored or lonely? Keep a craving journal. Note the time of day your craving appeared, how long it lasted, the food you craved and how you handled the situation.

Fiber! Fruits, vegetables, beans and whole grains all contain dietary fiber, a type of carbohydrate that provides minimal energy for the body. Although the body can't use fiber efficiently for fuel, it's an important part of a healthy eating plan and helps with a variety of health conditions. Heart disease: Fiber may help prevent heart disease by helping reduce cholesterol.... Weight management: Fiber slows the speed at which food passes from the stomach to the rest of the digestive system this can make us feel full longer. Foods that are higher in dietary fiber often are lower in calories as well. Diabetes: Because fiber slows down how quickly food is broken down, it may help control blood sugar levels for people with diabetes by reducing blood sugar levels after meals. Digestive issues: Fiber increases bulk in the intestinal tract and may help improve the frequency of bowel movements. The recommended amount of dietary fiber is 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day. Your exact needs may vary depending on your energy needs. Whole grains and beans tend to be higher in fiber than fruits and vegetables, but all are sources of dietary fiber and contribute other important nutrients. Make sure to include a variety of these foods regularly to meet your dietary fiber needs. These are a few tips to help increase your fiber intake from foods: Mix in oats to meatloaf, bread or other baked goods. Toss beans into your next salad or soup. Chop up veggies to add to sandwiches or noodle dishes such as pasta or stir-fry. Blend fruit into a smoothie or use it to top cereal, pancakes or desserts. It also is important to drink plenty of water and to increase your fiber intake gradually in order to give your body time to adjust.

Resistance Train to Prevent Muscle Loss When it comes to muscle: use it, lose it or build it! Muscle plays a crucial role in human health; it allows us to stand, walk, balance, lift and breathe. Building and maintaining muscle is important for both men and women, because strong muscles help reduce back pain, prevent falls and more. Registered dietitian nutritionists, personal trainers and physicians agree muscle mass is important for optimal calorie burning, dense bones and i...ncreased energy. Consistent resistance training at all ages plays an important role in preventing both sarcopenia and osteoporosis. Sarcopenia is a slow muscle loss that occurs with aging. An individual that is not physically active can lose an estimated 3 to 8 percent of lean body muscle per decade after the age of 30. Sarcopenia contributes to loss of strength, mobility issues and disability, and falls are a particular concern for older adults with sarcopenia. Resistance training at least twice a week and consuming an adequate amount of high-quality sources of protein may help to slow or partially reverse the effects of natural, gradual sarcopenia. Resistance training may help prevent osteoporosis, a condition characterized by weak, porous bones, which then become prone to fractures. Similar to sarcopenia, osteoporosis has a gradual onset, with inadequate nutrition and lack of physical activity being some of the risk factors. Adequate calcium and vitamin D consumption paired with sufficient physical activity, specifically resistance training and weight-bearing exercises, can help prevent osteoporosis, reduce severity of the disease or stop its progression. Although resistance training strengthens and maintains the major muscle groups, it does not always equate to bulking up. Resistance training does not need to happen at the gym; in fact, it is easy to do anywhere. For best outcomes, the Physical Activity Guidelines for Americans recommend strength training two to three times a week, to the point at which it would be difficult to do another repetition. While some people may prefer weight machines, free weights are often a preferred method and can be used anywhere. When using weight machines, free weights or resistance bands, selecting the proper weight is crucial to improving strength and preventing injury. Set a target of eight to 12 repetitions and work up gradually to two to three sets. If you prefer exercises that do not require weights, exercises that use your own body weight also are a good option. Pushups, squats, planks, hip lifts and dips are just some of the numerous equipment-free resistance training options. Yoga can also build muscle using body weight while improving flexibility and reducing stress. Incorporating resistance training into a regular exercise routine is crucial for maintaining healthy muscles and bones while increased muscle mass can boost energy and metabolism.

Keep Herbs Fresh and Safe Whether it's rosemary, basil, tarragon or cilantro, fresh and dried herbs are one of the quickest, easiest ways to punch up the flavor of foods. Do you know how to store them for optimal safety and taste? Here's how to keep your herbs fresh, safe and tasting their very best.... Be picky. When shopping for fresh herbs, choose those that are completely clean and free of soil, which may harbor pathogens that can lead to food poisoning. At home, cut off and discard any bruised stems or leaves. Keep them cold. Just like other perishable foods, refrigerate fresh herbs as soon as you get home from the store. Store them right. Most herbs will keep unwashed in a plastic bag for up to five days in your refrigerator. However, those with leaves that brown or wilt easily such as basil or cilantro will fare better stored, stems down, in a glass of water with a plastic bag placed loosely over the leaves. Cleanliness is key. Before using fresh herbs, wash your hands well in warm, soapy water. Then, make sure your herbs are clean by washing them under cold, running water and drying them carefully with a clean paper towel. When cutting or chopping, use a separate cutting board designated only for fruits and vegetables to ensure that they don't become contaminated with bacteria from raw meat, poultry or seafood. Don't forget dried herbs. These can be a tasty alternative to fresh, but they also require proper care. Moving herbs to the pantry or to a closed cabinet can protect them. Stored there in an airtight container, they'll stay fresh for one to two years.

National Calzone Day November 1, 2020 There’s a lot to love about calzones and very little (if anything) to dislike about them. That’s why those of us here at National Today are going to celebrate National Calzone Day on November 1 by stuffing a calzone with our favorite pizza toppings and then stuffing ourselves with the results. Of course, since a calzone is actually a folded pizza, those toppings are not really toppings so much as stuffings. Anyway, stuffing is the key and stuffed we will be on National Calzone Day. Join us on this most tasty of holidays for some honest-to-goodness goodness.

What is vitamin D deficiency? Vitamin D deficiency means that you do not have enough vitamin D in your body. Vitamin D is unique because your skin actually produces it by using sunlight. Fair-skinned individuals and those who are younger convert sunshine into vitamin D far better than those who are darker-skinned and over age 50. Why is vitamin D so important?...Continue reading

What is BED? Binge eating disorder (BED) is a severe, life-threatening, and treatable eating disorder characterized by recurrent episodes of eating large quantities of food (often very quickly and to the point of discomfort); a feeling of a loss of control during the binge; experiencing shame, distress or guilt afterwards; and not regularly using unhealthy compensatory measures (e.g., purging) to counter the binge eating. It is the most common eating disorder in the United St...Continue reading