You can find this book and more at the UNT Dallas Library.
To request this book click here
Wednesday, March 30, 2016
New Book: Understanding leadership perspectives by Matthew R. Fairholm and Gilbert W. Fairholm
You can find this book and more at the UNT Dallas Library.
To request this book click here
Tuesday, March 29, 2016
Training Talk: What You Need to Know About Gaining Muscle, Losing Weight
Maintaining or changing body composition (losing fat, gaining muscle) is a balancing act - you need extra calories/building blocks to build muscle...but to lose weight, you need to cut calories, which can result in losing both fat and muscle mass for many. Maintaining that weight loss becomes a challenge because when you lose weight, your body is smaller and needs less calories, and if you lose muscle, your body will burn less calories (muscle is the most metabolically active tissue). This means you need to eat less (or exercise more, or both) once you lose the weight to maintain your weight loss. For athletes, eating less calories can be hard - in the peak of training, hunger may through the roof, and losing muscle during weight loss is exactly what exercisers and athletes DON'T want when they're trying to reach peak performance.
Researchers at McMaster University wanted to look into gaining muscle while trying to lose weight, and in doing so, their findings are being called the "holy grail" of diet and exercise - their diet diet and exercise routine allowed their research participants to lose fat and gain muscle.
In their recently published a paper titled "Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial" was published in the American Journal of Clinical Nutrition. Researchers looked at body composition changes in overweight young men who were put through intensive exercise and diet for about a month.
Research study details
Diet: They took the participants (40 men) and cut their calories by ~40% (compared to their calculated NEED, not their usual diets), and half the men ate 1.2 grams of protein per kilogram of body weight per day (lower protein) and the other half ate a higher protein diet, with 2.4 grams of protein per kilogram of body weight per day. Just for reference, the recommended protein level is only 0.8 grams per kg of body weight, though athletes need more protein each day.The higher protein group ate about 35% protein, 15% fat, 50% carbs.
The lower protein group ate about 15% protein, 35% fat, 50% carbs.
The difference in protein and fat came from the milk-based beverage each group drank several times per day, where the high protein group had a extra whey protein isolate added to their low fat dairy-based drink, while the lower protein group just had a high fat milk with no added protein. At least one beverage had to be consumed post-workout, so the higher protein group was also getting a larger post-workout protein dose.
Exercise: Both groups were VERY active - they participated in intense exercise sessions 6 days a week, including plyometric training, full body weight training, high intensity intervals...and on top of that, both groups walked at least 10,000 steps per day.
Results:
- Both groups lost weight
- Lean body mass (muscle) remained the same in the lower protein group (good!)
- Lean body mass increased in the higher protein group (even better!)
- Both groups lost fat mass (good)
- The high protein group lost more fat mass (best!)
What this means
The combination of the intense exercise schedule and the extra protein (double and almost triple the normal recommended value) helped participants maintain, and even gain muscle mass even though they were cutting calories by 40%.Both groups maintained carbohydrates, because of the "crucial role that fuel plays in performance," according to researchers. By not cutting their carbohydrates so drastically, these participants were able to participate in difficult workouts throughout the session.
This research study is building off of many years of research that provide strategies for maintaining muscle mass during weight loss, but these strategies, including the McMaster University study are short-term and grueling - working out 6 days a week at a significant calorie deficit can be exhausting, and likely not sustainable for athletes or frequent exercisers.
For many athletes, cutting too many calories, especially calories from carbohydrates can result in low energy, poor performance and recovery issues.
To help your body retain muscle mass if you're trying to lose weight, these two strategies in addition to increased exercise/a calorie deficit help maintain muscle mass:
- Resistance training
- Higher protein intake
Strength training helps your body build and retain muscle mass, which not only helps with body composition goals, but also makes athletes stronger all-around and more resistant to injuries. As far as the diet goes, this is one of the areas dietitians help clients with.
How much protein you need depends on your sport/exercises (The above study was doing a mix of high intensity intervals and strength workouts, but what about if you're a runner? What about a strength training runner?) It also depends on your goal - what if you don't necessarily want to LOSE weight, but you want to make sure you don't lose muscle as you ramp up your training? A higher protein diet isn't necessarily a very low carbohydrate diet - the diets that drastically cut carbohydrates from the diet may have athletes feeling tired and unable to complete their workouts as intensely as they would like, especially for endurance athletes.
Example: For a runner trying to get down to racing weight, focusing on getting 1.6-1.8 grams of protein per kilogram of body weight (body weight in lbs. divided by 2.2) will allow them to still get enough calories from carbohydrates to fuel their runs, while helping them maintain and build muscle mass as the season goes on. A 150 lb. runner would need ~110-123 grams of protein per day, spread throughout the day, including their post-workout meal or snack.
Find your balance: Make an appointment with the Sanford Sports Science Institute Nutritionist to make sure you're eating in a way that supports your training goals by calling 605-312-7878!
In the mean time, check out this EatRight Article on Timing Your Nutrition!
How much protein you need depends on your sport/exercises (The above study was doing a mix of high intensity intervals and strength workouts, but what about if you're a runner? What about a strength training runner?) It also depends on your goal - what if you don't necessarily want to LOSE weight, but you want to make sure you don't lose muscle as you ramp up your training? A higher protein diet isn't necessarily a very low carbohydrate diet - the diets that drastically cut carbohydrates from the diet may have athletes feeling tired and unable to complete their workouts as intensely as they would like, especially for endurance athletes.
Example: For a runner trying to get down to racing weight, focusing on getting 1.6-1.8 grams of protein per kilogram of body weight (body weight in lbs. divided by 2.2) will allow them to still get enough calories from carbohydrates to fuel their runs, while helping them maintain and build muscle mass as the season goes on. A 150 lb. runner would need ~110-123 grams of protein per day, spread throughout the day, including their post-workout meal or snack.
Find your balance: Make an appointment with the Sanford Sports Science Institute Nutritionist to make sure you're eating in a way that supports your training goals by calling 605-312-7878!
In the mean time, check out this EatRight Article on Timing Your Nutrition!
Monday, March 28, 2016
New Book: The sex of things by Victoria DeGrazia
Covering a period of two centuries, the essays range from Marie Antoinette's Paris to the burgeoning cosmetics culture of mid-century America. They deal with topics such as blue-collar workers' survival strategies in the interwar years, the anxieties of working-class consumers, and the efforts of the state to define women's—especially wives' and mothers'—consumer identity. Generously illustrated, this volume also includes extensive introductions and a comprehensive annotated bibliography. Drawing on social, economic, and art history as well as cultural studies, it provides a rich context for the current discourse around consumption, particularly in relation to feminist discussions of gender.
Friday, March 25, 2016
New Book: White saris and sweet mangoes by Sarah Lamb
Wednesday, March 23, 2016
Resources for the Study of Causes of Warfare
Resources for the Study of Causes of Warfare
The following resources were collected to assist students studying the causes of warfare throughout history. Students may access the resources by clicking on the provided links. Electronic resources may be accessed immediately while students will need to place requests for any print information (i.e. books).
Monday, March 21, 2016
New Book: The Poetics of Sensibility by Jerome J McGann
Jerome McGann's exciting new work represents a major intervention in Eighteenth-century and Romantic studies. It takes as its prime aim the reading of neglected poetry, principally by women, which qualifies as either poetry of 'sensibility' or poetry of 'sentiment', terms which comprised the revolution in poetic style of the eighteenth century. Later reactions against these new technical and imaginative resources produced a state of cultural amnesia which The Poetics of Sensibility moves to correct. McGann's polemical study is an ambitious effort to begin reconstructing the order of our cultural inheritance. Its aesthetic focus sets it apart from virtually every other work of this kind. The book represents both of the major poetical movements of the past two centuries - romanticism and modernism - as cultural reactions against the procedures of sensibility and sentimentality. Romanticism is seen as an effort to curb or modify what were taken to be the more dangerous tendencies of the sentimental revolution. Modernism's anathema against sentimental styles, on the other hand, framed its argument on behalf of a set of (broadly classical and formalist) literary conventions. The Poetics of Sensibility examines the attitudes and procedures followed by various poets who were developing other, novel resources of poetical language made possible by the Lockean revolution. The range of discussion is extensive, but special emphasis is placed on the formative period of c.1730-1830.You can find this book and more at the UNT Dallas Library.
To request this book click here
Friday, March 18, 2016
New Book: Absent Lord by Lawrence A. Babb
Jainism traces its lineages back to the ninth century B.C.E. and is, along with Buddhism, the only surviving example of India's ancient non-Vedic religious traditions. It is known and celebrated for its systematic practice of non-violence and for the intense rigor of the asceticism it promotes. A unique aspect of Babb's study is his linking of the Jain tradition to the social identity of existing Jain communities.
Babb concludes by showing that Jain ritual culture can be seen as a variation on pan-Indian ritual patterns. In illuminating this little-known religious tradition, he demonstrates that divine "absence" can be as rich as divine "presence" in its possibilities for informing a religious response to the cosmos.
You can find this book and more at the UNT Dallas Library.
To request this book click Here
Wednesday, March 16, 2016
New Book: God's Plot & Man's Stories by Leopold Damrosch Jr.
Leopold Damrosch argues that religion played a key role in the development of the English novel by demonstrating how the underlying Puritanical belief in a structured providential universe was placed beside an ordered structured narrative that sought to interpret the divine through fictional prose. The book examines Puritan biography Milton’s Paradise Lost, and the works of John Bunyan. The book concludes with examinations of works by DeFoe (Robinson Crusoe), Richardson (Clarissa), and Fielding (Tom Jones). The book would be of interest to those interested in the development of fiction in the English language. It would also be of interest to students of Sociology interested in learning about the intersections of culture, religion, and literary expression.
You can find this book and more at the UNT Dallas Library.
To request this book click Here
Tuesday, March 15, 2016
Why the Color Green Belongs on Your Plate All Year Long
St. Patrick's Day is this week, and every store and restaurant is having deals on the traditional Irish corned beef and cabbage...and also on green-dyed food and drinks. A lot of people probably feel the pull to buy those festive foods because it feels as if we can ONLY get that green-tinted cookie/cake/donut/beverage/milkshake ONE day a year. But, let's be honest...those foods appear on the shelves weeks (or even months!) before the actual holiday, and we end up indulging in more than one-day's worth of green treats.
Maybe those desserts don't appeal to you...but if you can't remember the last time you ate something green (we're talking vegetables, not desserts), then we're here to help you understand why the color green deserves to be on your plate all year long.
"Eat more greens" is one of the most common recommendations we make to athletes - green vegetables pack a powerful nutrient punch, boasting phytochemicals, fiber, calcium, iron, and other vitamins and minerals, and they also have very little calories. The Dietary Guidelines for Americans for 2015-2020 were recently published and highlighted the fact that the majority of Americans aren't eating enough vegetables, including dark green vegetables. That means the majority of Americans (including athletes) are also missing out on all those awesome health benefits that green vegetables provide.
When athletes ask, "How many vegetables do I need?", the answer is usually, "As many as possible, the more variety, the better."
The "MyPlate" recommendations encourage people to fill up 1/2 their plate with vegetables and fruit (mostly vegetables), or about 3-5 servings of vegetables per day, coming from the dark-green, red-orange, legumes and beans, starchy vegetables (potatoes, corn and peas), and other vegetables.
For 19-30 year old males, the Dietary Guidelines are recommending 2-2.5 cup equivalents of dark-green vegetables per week, which equates to eating a couple salads, greens on your sandwiches, green smoothies, or cooked broccoli with dinner each week. Of course, there are other colored vegetables to include in your diet, but if you really break down the recommendations to eating a serving per meal, or filling half your plate with vegetables, it becomes easy to eat enough of those foods. It doesn't mean eating salads every day - green vegetables can be one of the easiest types of vegetables for people to incorporate into their diets.
You can add spinach to ANY berry smoothie (like this blueberry one!) to hide greens, which works great for kids and even adults who don't like vegetables.
Superfood Shamrock Smoothie or Vegan Cauliflower Colcannon from Kara at The Foodie Dietitian
Colcannon is a traditional Irish dish made from mashed potatoes with kale or cabbage. This healthified version looks awesome!
Nourish Bowls or Massaged Kale Salad, 3 Ways from McKel at Nutrition Stripped
Massaged kale sounds like a silly new trend, but massaging the kale really just means you add dressing to your kale (olive oil and lemon juice or vinegar, salt and pepper, etc.) and actually "massage" it into the leaves, which makes the kale leaves softer and easier to chew. You can use the massaged kale as a super nutritious base for any salad recipe!
Collard Green Wraps from Ryan at I Run On Nutrition
You can substitute regular wheat wraps with collard green leaves. Try adding your regular sandwich fixings to the leaves!
14 Green Breakfasts from the Kitchn
Adding spinach/kale/collards to your eggs in the morning for extra nutrition
Tempeh and Broccoli Stir Fry from Dietitian Debbie Dishes
Tempeh is a great soybean protein that meat-lovers and vegetarians enjoy. It has a great texture and absorbs the flavor of whatever sauce and seasonings you're using - try subbing out your usual meat in stir fry and try this plant-based protein instead!
Okay, so maybe this recipe for Creamy Lime and Avocado Tarts from Brittany at Eating Bird Food DOESN'T contain any green vegetables, but it DOES contain super-healthy avocados and nuts, and it's green, so it deserves to get included in case you're looking for a St. Patrick's Day recipe.
Maybe those desserts don't appeal to you...but if you can't remember the last time you ate something green (we're talking vegetables, not desserts), then we're here to help you understand why the color green deserves to be on your plate all year long.
"Eat more greens" is one of the most common recommendations we make to athletes - green vegetables pack a powerful nutrient punch, boasting phytochemicals, fiber, calcium, iron, and other vitamins and minerals, and they also have very little calories. The Dietary Guidelines for Americans for 2015-2020 were recently published and highlighted the fact that the majority of Americans aren't eating enough vegetables, including dark green vegetables. That means the majority of Americans (including athletes) are also missing out on all those awesome health benefits that green vegetables provide.
 |
| Recommended amounts of dark green vegetables. 1 cup-equivalent = 1 cup raw, cooked, or vegetable juice, or 2 cups of leafy greens! The average weekly intake is under one cup for many, especially kids and adolescents under 18. |
The "MyPlate" recommendations encourage people to fill up 1/2 their plate with vegetables and fruit (mostly vegetables), or about 3-5 servings of vegetables per day, coming from the dark-green, red-orange, legumes and beans, starchy vegetables (potatoes, corn and peas), and other vegetables.
For 19-30 year old males, the Dietary Guidelines are recommending 2-2.5 cup equivalents of dark-green vegetables per week, which equates to eating a couple salads, greens on your sandwiches, green smoothies, or cooked broccoli with dinner each week. Of course, there are other colored vegetables to include in your diet, but if you really break down the recommendations to eating a serving per meal, or filling half your plate with vegetables, it becomes easy to eat enough of those foods. It doesn't mean eating salads every day - green vegetables can be one of the easiest types of vegetables for people to incorporate into their diets.
Green Recipes for St. Patrick's Day and Beyond
Shamrock Shake Green Smoothie from Brianne at Cupcakes and Kale Chips (It has Greek yogurt in it, so it would make the perfect post-workout treat, without eating 73 grams of sugar.)You can add spinach to ANY berry smoothie (like this blueberry one!) to hide greens, which works great for kids and even adults who don't like vegetables.
Superfood Shamrock Smoothie or Vegan Cauliflower Colcannon from Kara at The Foodie Dietitian
Colcannon is a traditional Irish dish made from mashed potatoes with kale or cabbage. This healthified version looks awesome!
Nourish Bowls or Massaged Kale Salad, 3 Ways from McKel at Nutrition Stripped
Massaged kale sounds like a silly new trend, but massaging the kale really just means you add dressing to your kale (olive oil and lemon juice or vinegar, salt and pepper, etc.) and actually "massage" it into the leaves, which makes the kale leaves softer and easier to chew. You can use the massaged kale as a super nutritious base for any salad recipe!
 |
| Photo by Ryan, a Registered Dietitian who writes at i.run.on.nutrition |
You can substitute regular wheat wraps with collard green leaves. Try adding your regular sandwich fixings to the leaves!
14 Green Breakfasts from the Kitchn
Adding spinach/kale/collards to your eggs in the morning for extra nutrition
Tempeh and Broccoli Stir Fry from Dietitian Debbie Dishes
Tempeh is a great soybean protein that meat-lovers and vegetarians enjoy. It has a great texture and absorbs the flavor of whatever sauce and seasonings you're using - try subbing out your usual meat in stir fry and try this plant-based protein instead!
 |
| Picture by Brittany at Eating Bird Food |
Subscribe to:
Posts (Atom)
