Thursday, February 11, 2016

Which supplements should I take for concussion protection or treatment?



Concussions are hot news, and athletes are looking to do whatever they can to not only protect themselves from concussion but also treat a concussion that may have already happened. One area of growing interest is supplementation for concussions. But what does the research up to now show to actually be effective? Lets find out by briefly exploring 5 potential supplements for those at risk of or post-concussion.

1. Omega 3 Fatty Acids
Numerous animal studies have shown supplementation with omega 3 fatty acids to not only protect the brain before a concussion happens, but also heal after a concussion occurs. However, as of now, no human studies have been completed to show the same. Except for one case study, there is nothing in the research to indicate that supplementation in HUMANS is effective. The good news is that there are currently two double-blinded randomized control trials in place to evaluate DHA supplementation and concussions in humans (one at East Carolina University and one at the University of Texas Southwestern Medical Center). So, stay tuned...

Thursday, January 28, 2016

6 Tips to most effectively use leftovers and decrease food waste





According the United Nations Environment Program, around 30-40% of the food supply in the U.S. is wasted, equaling more than 20 pounds of food per person per month! Worldwide, about 1 in 4 calories intended for consumption is never actually eaten (see more stats here). Those facts blow my mind! Especially when it is so easy to use the food that you buy, minimizing the amount that is wasted. Here are some steps you can take to decrease your food waste on a daily, weekly and monthly basis.

1. Meal plan
It sounds basic, but simply planning to use what you plan to buy is one of the most effective ways to cut down on food waste. This will assure that fresh food is used quickly and completely. Pick one day of the week as your "meal planning day" (mine is Monday night) - preferably close to your shopping day (mine is Tuesday morning). When planning, be sure to assess your current stores in the fridge, freezer and pantry before bringing in more. Finally, consider which meals often create leftover components, such as rice or potatoes. Use those for dinner 1-2 days after the first meal to assure that component get eaten.

Wednesday, January 13, 2016

Athletes: Why you should start 2016 with a nutrition plan



If you are like many athletes, you are busy planning and preparing your workout and/or competition schedule for 2016. You carefully write your goals and select your competitions. You cycle your training during the year to match that plan. You measure your heart rate, cadence, mile pace and a myriad of other things you don't quite understand. What many athletes are missing is another type of plan - a nutrition plan. Whether it is your plan for day-to-day eating or fueling before or during a competition, missing a plan can have a big impact on whether or not you meet your 2016 goals. Here is why:

1. Planning your daily nutrition assures your body recovers well on a daily basis
Good recovery can ward off illness and injury as well as help your muscle properlys and fully adapt positively to your workouts. 

Wednesday, December 23, 2015

A collection of holiday nutrition advice to get you to January 1st


Like perhaps many of you, I follow a variety of blogs - many of which are food, nutrition and fitness based. Instead of re-inventing the wheel, I decided to provide a few great posts I have seen over the last few days. I am hoping this will give you some great advice all in one place. Happy reading and Happy Holidays!

Looking for something to serve that you won't feel guilty about? These are some great dishes that make my mouth water just reading the recipes.

Love egg nog (like me), but don't love the calories that come with it? Check out this blog for some easy recipes to lighten up this favorite holiday drink.

I mainly like this post for the first recipe listed - healthy, fast and delicious! Check it out for an easy option while you are busy focusing on Christmas dinner prep.

While food choices make a huge difference, making sure you get up and move contributes to a successful holiday season as well. I love this post because it provides practical and creative tips to work in some fitness in between all of the eating and conversing. Check it out!


Your Nutrition Coach,

RDKate


Wednesday, December 2, 2015

Athletes: Keep these 3 things in mind as you enter the holiday season!


As the holidays approach, I get a lot of nervous athletes in my office. Some worry about undesirable body comp changes, some worry that turning down decadent options will offend family members...and the list goes on. What can you do to calm your anxiety as the holidays creep up? Here are 3 key steps:

1. Right now, determine where you want to be - both physically and mentally - in the new year. What does that mean you need to do with your eating this month? Having a goal to commit to will make you much more successful when you approach the dessert table.