Summer Sweat

It's been a hot week here in Sioux Falls. So in keeping with that theme, I thought I would mention a few quick notes about sweat and the factors that affect it. Some people are heavy sweaters and some are not. Why is that?

Genetics. That plays a huge part in how much you sweat and cannot be changed. But there are other factors that you need to consider. How hard are you working (intensity level) during your exercise? What is the weather like? Are you acclimatized to the conditions? 

Photo credit: Women's Health

Hot and humid environments (summer!) will cause an increase in sweat rate. If you are doing a lot of outdoor activities, be sure you are paying close attention to your hydration needs. The recommended water intake for men is 3 L per day and 2 L per day for women. However, that does not include any sweat loss from extra activity. If you are sweating a lot that day, you need to add to that amount. 

Go out there and enjoy summer activities while you can! Hiking, running, biking, or whatever you choose. Be sure to pack that water bottle with you!

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Summer Farmer's Markets

Happy Summer Break! Although you are not living the daily routine of the school year right now, that does not mean your nutrition takes a break. The summer is a great time to eat fresh produce when it is in season. Wherever you live, take advantage of local farmer's markets. Not only are you supporting local businesses, but you are also getting the best of your local fresh fruits and vegetables into your diet. Click here for a directory of farmer's markets in your area. 

Now here is a recipe that you can use with vegetables typically found at the market. It is from a food blog, The Kitchn, One-Pot Recipe: Easy French Ratatouille. 

Photo credit: thekitchn.com

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Green Smoothie Recipes

Photo Credit: twopeasandtheirpod.com

I love green smoothies (I have mentioned that before on this blog!). I found this link that provides a great list of smoothies for you to try.

Click Here!

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Thoughts on Supplements

I get asked about supplements a lot. In fact, I just gave a presentation about it last weekend. My take home message from that talk, which I would like to share with you, is this: 

“In the sports world, where millions of products with special ingredients are marketed with claims of enhanced performance, it is ironic that sports foods containing an everyday nutrient (carbohydrate) may be best able to deliver on these claims.”

 -British Journal of Sports Medicine

There are so many products that promise everything, literally! However, the best thing you can do (and most delicious!) is to make sure you are meeting your energy demands, or calorie, by eating enough carbohydrate. That is the fuel your body really needs. Consider adding sport drinks, gels, or other food products that are rich in carbohydrate to supplement your training and leave the other stuff alone. I think you will be happy with the results!

Reference:

BJSM reviews: A–Z of supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance Part 2Br J Sports Med 2009;43:10 807-810

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Stress and Food Cravings

How well do you handle your stress? Stress is a part of life, but there are ways to help cope. Do you think that it causes you to choose unhealthy foods? Read this article from Food & Nutrition Magazine, "Does Stress Lead to Food Cravings and Weight Gain?" Follow the simple steps outlined:

1. Relax! Physical relaxation techniques.
2. Change your thoughts. Be positive!
3. Get out and move
4. Connect and confide
5. Think small. Small steps to big changes!

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Sport Smoothies

I received a media request yesterday to talk about smoothies. That got me thinking about the infinite ways to make smoothies and how popular they are with athletes. Important points to consider while making your smoothie:

• Overall calorie content. It is easy to keep putting things in the blender, but if you take time to add up the calories, are you still keeping things in check? Some of you may have the goal to gain weight, but not everyone. Packing 1,000 calories into a smoothie will do just that! 
• Basic ingredients to include: 1 cup milk or yogurt, 1 cup mixed fruit and vegetables (don't be scared to make green smoothies!), and ice. My tip is to blend ingredients together BEFORE adding the ice. After that, then add the ice to blend into a smoothie. Adding the ice too soon may cause it to melt more quickly. 
• Other ingredients that can be good to add to a smoothie: protein powder, chia or flax seeds, and oatmeal.

What are your favorite smoothie combinations?

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Athlete's Guide for Eating on the Road

Eating well on the road is hard for everyone because of the limited access to fresh, healthy foods. Fast food options are endless, but there are ways to still get the nutrients your body needs without the extra fat and empty calories. Choose foods that will help your performance, but not leave you feeling sluggish. 

• When possible, substitute vegetables and fruit in place of higher fat options that provide little nutrition quality to your meal (aka French fries)
• Get things on the side when possible (salad dressings, etc). Put the meal in your control!
• Look for words: bake, broil, steamed, and roasted. Avoid the words: fried, sauteed, and au gratin. The way that it is prepared can totally change the nutrient content. Don't get weighed down by adding extra fat. 
• Plan ahead and pack snacks. May need to avoid packing anything liquid if you are flying. Ideas include:
• Trail mix
• Bagels w/peanut butter
• Pretzels
• Fresh fruit
• Yogurt (if you have a cooler)
• Don't forget the water! Stay hydrated! 

Look at this handout provided by SCAN (group of sport RDs). It spells out ways to order at various types of restaurants, including Mexican, fast food, sub style, and bakeries. It also provides many other helpful hints. 

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