May = National Physical Fitness & Sports Month

May is National Physical Fitness and Sports Month.  However, many people are challenged with finding a convenient, affordable, and safe place to be physically active.  The We Can! materials provide lots of simple suggestions for easily getting more physical activity.

 

Interesting Statistics:

Did you Know?

* Over the past 30 years, the prevalence of childhood obesity has more than doubled among children ages 2-5, has tripled among youth ages 6-11, and has more than tripled among adolescents ages 12-19?  In fact, the most recent government surveys indicate  that about 17 percent of children ages 2-19 years are obese.  An additional 15 percent are considered overweight.  These statistics are important since childhood obesity can increase risk for a wide array of health problems.

We Can! (Ways to Enhance Children's Activity and Nutrition), a science-based national education program from the National Institutes of Health (NIH), helps children ages 8-13 stay at a healthy weight. We Can! offers materials to help caregivers and families encourage children to become more active.

We Can! Make Physical Activity Fun

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tips.pdf

Click on the link above, which offers a number of great ideas.  The physical activity ideas include:
• Do something physically active with your kids each day. Take a walk, play tag, or simply dance around the house to your favorite tunes.
• Make new friends that share your interests. Sign up for a fitness program at your local recreation or community center and meet others with similar fitness goals.
• Meet a friend for workouts. Working out with a friend may help you stay on track and encourage you to challenge yourself.

 

We Can! Fit In Daily Physical Activity (Physical Activity Log)

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/activity-log.pdf

The physical activity log will help all of us schedule and track our physical activity to make sure we fit in regular activity!!

Source: Holly Turner, American Institutes for Research (on behalf of the National Heart, Lung, and Blood Institute)

 

Have a great day,

Anthony

Judge Sonia Sotomayor Does Confront Bias Suspicions

By Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

 

The Associated Press poll suggests that Americans have a more positive view of Judge Sotomayor than they did of any of former President George Bush’s nominees to the high court.  Sotomayor, who would be the high court’s first Hispanic and its third woman, told senators she would follow the law, as a judge without letting her life experiences inappropriately influence her decisions.  “Ultimately and completely, a judge has to follow the law no matter what their upbringing has been,”  said Senator Patrick Leahy, quoting the nominee as saying in their closed-door session.  Thank goodness that the Court nominee can meet with lawmakers and that the Judiciary Committee Chairman, can actively listen.  Thank goodness that our calories don’t know the difference between day and night!  Now, that doesn’t mean that we have a license to eat anything we want without caution, it does mean we can eat, with moderation.  Our bodies need a constant supply of energy, but I’m referring to non-nutrient dense items.  While we can’t change age, gender or our heredity, we can significantly make an impact upon our body and increase the amount of energy we burn.

 

Like meat, black beans supply protein and iron.  They also are rich in fiber, provide folate, and have no fat.  Serve this dish as an appetizer, or pair it with a green salad for a light, but filling low calorie, low-point lunch.  And, because of my love of food, my passion about weight loss and love and passion for Weight Watcher’s, here’s a great recipe for you today:

ZESTY BLACK BEAN AND SALSA DIP

Ingredients:

8-(6”) corn tortillas

1 (15-16oz) can black beans, drained and rinsed

1 (8oz) jar salsa

Procedure:

Preheat oven to 350 degrees. Spray 2-baking sheets with cooking spray. Cut each tortilla into 6 wedges.  Spread out the wedges on the baking sheets and bake until crisp, ~10-15 minutes.  While the tortillas are baking, combine the beans and the salsa, and place in a bowl.  Place the tortillas in a basket and serve with the dip.  Makes 4 Servings; 5 points per serving.

Recipe Source: Weight Watcher’s.

Stubborn Problems for some

by Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

 

Constipation is a difficulty, that many face, as we age. The system or digestive system just starts to slow down and get a little sluggish.  To make this problem even more difficult, sometimes there tends to be a decrease in fiber and fluids, and being more sedentary, than more active, can make this problem worse.  Stools may become hard, which can cause more straining.  Your normal schedule may become disrupted.

I’ve been asked if taking mineral oil is good for constipation.  This method really isn’t recommended because it can further the loss of Vitamins A,D,E and K, which are the fat-soluble vitamins that we need.

 

These things can help keep you more regular and on schedule:  Increasing fluids, fiber, staying more physically active as possible, and increasing fruit and vegetable consumption.  If these only provide minimal relief for you, do discuss this sometimes embarrassing difficulty with your dietitian and with your doctor for other options for your distress.

Follower Sunday: “Thank You Readership!” Guest-Chef Monika Woolsey inspired by and shares, Mumbai

by Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

 

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce this week, Monika Woolsey, my mentor; my colleague; my friend, along with her Chicken Strawberry Salad a la Mumbai. 

 

Monika M. Woolsey, MS, RD

Monika M. Woolsey, President and Founder of After the Diet Network, is a nutritionist and exercise physiologist with 25 years of experience in nutrition and exercise counseling.   She received her bachelor's degree in Nutrition from Cornell University, Ithaca, New York, and her master's degree in Kinesiology from the University of Colorado, Boulder.

After the Diet currently focuses on providing products and services related to nutrition/lifestyle options for stress-related illnesses to the public and the medical professionals who serve them.  Primary demographics currently served include:

• Couples with infertility, through the inCYST Network and the Fertile Intentions programs
• Individuals using psychotropic medications
• Professional flight crews, through the Air Vitals program

Her thoughts on these issues can be found on several blogs, www.incyst.blogspot.com, www.thisisyourbrainonpsychdrugs.blogspot.com, and www.loweryourcabinpressure.com.

Monika's experience with stress started with her graduate work in exercise physiology and continued with work in 4 different eating disorder treatment centers. She wrote/edited the American Dietetic Association's first book on eating disorders, entitled, "Eating Disorders: A Clinical Guide to Counseling and Treatment".   Her business base is primarily based in Phoenix, Arizona and Los Angeles, California.

Special Honors

Based on her 7 summers of volunteer work at the American Diabetes Association Camp, Monika was invited in 1989 to join a delegation of medical professionals who traveled to Lithuania to conduct a conference on diabetes management.  This was the first delegation of American professionals who had traveled to Lithuania from the United States since World War II.

Monika was the 2004 invited speaker for the Cornell University Dorothy Proud Lecture series, an endowed lecture series that annually invites a  Cornell alumnus back to Ithaca to share their career history with students and faculty.

Monika is also active in the Arizona Animal Welfare League and the Arizona League of Conservation Voters.

Here is her recipe:

© Chicken Strawberry Salad a la Mumbai

Recipe reprinted with permission from “After the Diet” by Monika Woolsey

                     

“Strawberry Chicken Salad”                        “Jicama”

Ingredients:

1 tbsp canola oil

1 tbsp curry powder

2 tbsp plain yogurt

juice of one lime

1 tbsp honey

2 cups shredded cooked chicken

1 jicama, peeled and cubed

1 cup strawberries, cubed

salt and pepper

salad greens

Almonds

Method:

Cook curry powder in canola oil over medium heat until fragrant, being sure to stir to avoid burning.  Remove from heat and stir in yogurt, lime juice, and honey.

Combine chicken and jicama in a bowl.  Port curry dressing over combo and stir to coat.  Add strawberries and almonds; gently toss.  Season to taste with salt and pepper

Serve over salad greens.

Makes 6 servings.

 

PS:  Remember to visit Monika’s blogs, as noted above, along with her website, which is located at the following address:  http://www.afterthediet.com

Diabetes? I’m a Diabetic? NOT!… (with me)

by Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

 

Diabetes, you ask about.  One of the many things we do as Dietitians,’ is to  assess  an individuals nutritional status.  In doing so, we know that a metabolic disorder or medical condition can prevent our body from absorbing specific nutrients, such as carbohydrates or protein.  One common example, diabetes, which is the inability to produce enough insulin, the hormone our bodies use to metabolize carbohydrates. 

I’ve often been told over the years by patients, ‘ I’m a diabetic.’   However, when in treatment with me, quickly, and I hasten to add, very quickly-- it is learned, that,   YOU ARE NOT A DIABETIC, but rather, “YOU ARE A PERSON WITH DIABETES  Now, re-read that statement again.  Let it sink-in.  Next, I would like you to take a piece of paper.  Draw a large circle.  Inside the circle, please write your name.  Outside of the circle, draw spokes, (like rays of the sun) all the way around the circle.  Further, on each line or ray of the circle, write something about yourself.  For example, mother, wife, daughter, friend, PTA Director, bowling leader, father, golfer … etc. (I think you get the idea)

Do you know why I just did that exercise with you?  Because you are a person.  You are a person who may happen to have diabetes, or you may have been just diagnosed with diabetes, or you may be a person that has maintained tight control of your diabetes.  In any of these situations, you are a person-first, because you still are the mother, wife, daughter, friend PTA Director, bowling leader, father, golfer, or tax accountant, or what have you.  If you have a headache, are you still the same person?  If you have high blood pressure or high cholesterol or low blood sugar, are you still the same person?  Well, then, here I teach you that:  Because you may be someone with Diabetes, you are still the same person, and, don’t let it define you.  All those spokes around the circle that I had you draw, make-up-you! 

Diabetes can affect many millions of Americans, without, even knowing they have it.  Diabetes, of course, must be effectively managed and managed properly.  I said earlier, that diabetes was the inability to produce enough insulin, which is the hormone our bodies use to metabolize carbohydrates.  Another way to say the same thing, is simply:  diabetes affects the way your body and my body uses energy in our food.

Glucose is sugar and is let go from a carbohydrate in our food.  When the sugar is in the blood, its then known as, blood sugar and sometimes, blood glucose.  Insulin takes care of and controls this blood sugar (in those individuals that do not have difficulties with insulin or otherwise are healthy individuals.)  Glucose then goes to a receptor on the cells (like a vacuum cleaner that sucks it inside the cells) and it gets converted into energy.

With diabetes, ‘the person with diabetes’ often times will have difficulty keeping the blood sugar stable.  Our bodies don’t make enough insulin and can’t use it correctly.  Carbohydrates, protein and fats are not used in the right kind of way.  The sugar builds-up in the blood, which then causes the blood sugar levels to go up.  It should be used for energy, but instead, is spilled over into the urine, and excreted.  This makes the bean-shaped kidneys work twice-as -hard, which can cause constant running to the bathroom to urinate.  It can also cause someone to be very thirsty, and  constantly drink water because of trying to quench thirst.   Therefore, following an eating plan is very important for  ‘a person who has diabetes.’

Follower Sunday: “Thank You” Readership Featuring, Guest-Chef and Best-Selling Author, Nancy Clark, Who Made Wheaties Box!

by Anthony Sepe

Bog: From A Dietitian’s Perspective

http://fromadietitiansperspective.blogspot.com

NANCY CLARK, MS, RD, CSSD

 

It is my pleasure to introduce, my colleague, Nancy Clark, an internationally known sports nutritionist, is board certified as a specialist in sports dietetics (CSSD). She counsels both competitive athletes and casual exercisers. Her successful private practice is located at Healthworks, the premier fitness center in Chestnut Hill MA. Previously, she was Director of Nutrition Services at SportsMedicine Associates in Brookline MA. Clark specializes in nutrition for exercise, wellness, and the management of eating disorders. Her clients have included the spectrum from olympians and members of the Red Sox, Bruins and Celtics to high school and collegiate athletes to “ordinary mortals”, fitness exercisers, and weekend warriors. Her nutrition advise and photo have even been the back of the Wheaties’ box!

Nancy completed her undergraduate degree in nutrition from Simmons College in Boston, her dietetic internship at Massachusetts General Hospital, and her graduate degree in nutrition with a focus on exercise physiology from Boston University. She is a Fellow of the American Dietetic Association and the American College of Sports Medicine. She received the 2007 Simmon College Distinguished Alumna Award.

You might be familiar with Nancy through her writing. She writes a monthly nutrition column called The Athlete's Kitchen which appears regularly in over 100 sports and health publications. Her best selling book Nancy Clark's Sports Nutrition Guidebook is a valued reference; a new 4^th Edition debuts April 2008. This popular resource offers both the scientific approach to eating for top performance, as well as the practical "how to" approach that includes specific menu ideas and food recommendations.

Nancy Clark’s Food Guide for Marathoners: Tips for Everyday Champions (2007) and Cyclist’s Food Guide: Fueling for the Distance (2005) are written from her passion for helping novice marathoners and cyclists, including those participating in charity training programs such as the Leukemia Society’s Team in Training. These books help aspiring athletes enjoy reaching their goals.

Health and fitness are personal values for Nancy. She is a regular bicycle commuter and runner. She has completed several marathons, bicycled across America, and hiked in the Himalayas. She lives in the Boston-area with her husband and two teenage children.  (For more information, see www.nancyclarkrd.com)

© BANANA BREAD RECIPE

Reprinted with permission from Nancy Clark's Sports Nutrition Guidebook,
Fourth Edition (2008).
www.nancyclarkrd.com

This is the all-time favorite banana bread recipe. Its key to success is using well-ripened bananas that are covered with brown speckles. Banana bread is a favorite for premarathon carbohydrate loading and for snacking during long-distance bike rides and hikes. Add some peanut butter and you’ll have a delicious sandwich that’ll keep you energized for a long time!

Ingredients:
3 large well-ripened bananas
1 egg or 2 egg whites
2 tablespoons oil, preferably canola
1/3 cup milk
1/3 to 1/2 cup sugar
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1 1/2 cups flour, preferably half whole-wheat and half white

Preparation:
1. Preheat the oven to 350 degrees F.
2. Mash bananas with a fork.
3. Add egg, oil, milk, sugar, salt, baking soda, and baking powder. Beat
well.
4. Gently blend the flour into the banana mixture and stir for 20
sec-onds or until moistened.
5. Pour into a 4” x 8” loaf pan that has been lightly oiled, treated
with cooking spray, or lined with wax paper.
6. Bake for 45 minutes, or until a toothpick inserted near the middle
comes out clean.
7. Let cool for 5 minutes before removing from the pan.

Yield: 12 slices
Nutrition Information : Total calories: 1,600
Calories per slice: 135
Nutrients Grams
Carbohydrate 24
Protein 3
Fat 3

Nancy Clark MS RD CSSD
Sports Nutrition Services
www.nancyclarkrd.com (books,teaching tools)
www.sportsnutritionworkshop.com (home study)
Nancy Clark's Sports Nutrition Guidebook, 2008 Edition
Food Guide for Marathoners: Tips for Everyday Champions
Food Guide for New Runners: Getting It Right The First Time
Cyclist's Food Guide: Fueling for the Distance
Healthworks, 1300 Boylston St., Chestnut Hill MA 02467
Phone:  617.795.1875  Fax: 617.795.1876
"Helping active people win with good nutrition."

Thank you Nancy!

See your Dietitian: Fast

Let’s not go there, but seek out the advice of a medical doctor, dietitian and exercise specialist. I saw this on Family Avenue this morning, which made me sad. Let’s think more of ourselves, we are here to help you!

 

Get Rid of That Excess Abdominal Fat

By kabanayan | Published: March 14, 2009

get rid of that excess abdominal fat

Lots of people nowadays have excess abdominal fat. Most of them become self conscious, especially women, they tend to hide it with the help of stylistic clothing.

They did not realized that excess abdominal fat is not just hideous but is also a threatening risk factor to their health. Generally, it is unhealthy to have excess body fat in all parts of your body. But,  did you know that where that fat appear on your body has an implication? And, what is the most dangerous part to have excess fat? It is in the abdominal area.

If you have pear-shaped body, larger around the hips than round around the abdomen, you are harboring subcutaneous fat. These fats covers up your abdomen from being obvious, and positioned directly underneath the skin and on the top of the abdominal muscle.

More over, possessing an apple-shaped body is harboring visceral fat. These fats rest deeper in the abdomen, underneath your muscles and surrounding your organs. Have you noticed some men with “beer belly” appearance, with their abdomen protruding and if you push it, it is somewhat kind of hard? It is visceral fat!

To be pear-shaped is healthier than to be apple-shaped. But, having any of these shape is a serious health risk factor. Having excess abdominal fat increases your risk of cardiovascular disease, hypertension, stroke, diabetes, sleep apnea, variety of cancers and other degenerative diseases.

If you possessed excess abdominal fat now it is not too late yet. Right diet, healthy lifestyle with much stress on exercise, some help from health specialist and a determination to get rid of that unwanted baggage will help you achieve your goal.

Posted in common medical problems, exercise and your health, nutrition | Tagged abdominal fat, apple-shaped, cancers, cardiovascular disease, diabetes, Hypertension, pear-shaped, sleep apnea, stroke, subcutaneous fat, visceral fat |

Let’s Add: Exercise To The Mix, With or Without -- a ‘Hankerin’

Research has revealed that the more people that keep physically fit and exercise, people are more likely to keep weight off, which is the “middle tire or extra roll” called, body fat.  Remember that, weight issues are not the only reason to exercise.  Exercise is also good for increasing muscles, just mentioned reducing the amount of stored fat or the extra tire or extra roll, and exercise increases our brain power.  Exercise should be and can be fun.  Back in the mid to latter 1985,1986 time period, I used to workout and run with Olivia Newton-John.  I had her on my “cassette” tape and ready to go for my daily run!  

  Try your very best to stay active, even if it’s walking.  Walking is healthy and it is very rewarding, not to say the least of, which is easier on the knees and feet.  Even if you have a hankering or (hankerin’) for something special, it still can be done, without the guilt.  Here’s how:    I wanted an Ice cream sandwich, so I took chocolate graham crackers and split one whole cracker in half and then split each half into pieces.  (You can see the separation, almost like a “dotted line," so-to speak.  After splitting into sections, take a teaspoon of fat-free cool whip and place that on the bottom gram cracker and take another piece of chocolate graham cracker for the top.  Wrap them all in plastic warp and put them into the freezer.  When you are hungry for the snack and have a ‘hankerin’like me, go for it—the healthy way!  So, here’s a little blast of the past with my dear friend, Olivia Newton-John on remix. (See Sidebar for song:  Anthony’s Exercise Workout Music)

Healthy and fun exercising,

~Anthony