Celebrate Blueberries This Month

                                  

I would like to dedicate this blog to one of my favorite fruits, blueberries. It really pleases me that it gets a whole celebratory month. I hope you have partaken in eating everything blueberry, if you have not, let me tell you why you should:
Besides being very tasty, blueberries are low in calories, have no fat, are high in fiber and are full of antioxidants (antioxidants help us fight free radicals that are formed in the body and could damage different cells as well as DNA). Blueberries contain polyphenols called anthocyanins which give the fruit its blue color as well as its antioxidant capacity and anti-inflammatory properties. They also contain a good amount of vitamin C and manganese. Vitamin C helps with keeping a healthy immune system and manganese helps with bone development and converting macronutrients (fats, carbohydrates and protein) to energy. Blueberries may also help with reducing risk for cardiovascular disease, cancer and diabetes.

In North America, blueberry season is from April to late September. Season peaks in July (hence July is blueberry month). Thankfully, our neighbors in South America have opposite seasons and therefore, we can get this amazing fruit year round. Moreover, we can get frozen blueberries year round. If you ever wanted to go pick blueberries yourself, make sure you check this link of where.
For more information and plenty of recipes you can check the Blueberry Council webpage.

Here is recipe for a high protein blueberry smoothie (makes 2 servings): 

1 cup 0% Greek yogurt
0.5 cup ice
0.5 cup 100% pineapple juice
1 cup blueberries fresh or forzen
1 Tbsp of chia seeds
Blend all ingredients together and enjoy

Nutrition facts per serving: 175 kcal, 14 grams protein, 26 grams carbohydrates, 4.4 grams fiber, 2.5 grams fat, 189 mg calcium and 13 mg vitamin C.

Enjoy this month to it's fullest and don't forget to add some blueberries!

The New Proposed Food Label

The FDA (U.S. Food and Drug Administration), in order to help the public make healthier food choices, has proposed changes to the nutrition fact and supplement labels. The label was first established in 1993 (more than 20 years ago - wow!), therefore, it is well due for a change! Don't you think?!
The proposed changes include:

1. Adding "added sugar" to the label. Added sugars have been in the spot light for quite some time now due to excessive intake causing health related risks including: obesity, diabetes, heart disease, stroke, etc. The daily recommendations for women are to not exceed 100 kcal/day (6 tsp of sugar) and for men to not exceed 150 kcal/day (9 tsp of sugar).   
2. Adding potassium and vitamin D to the label due to their public health importance. Potassium has been shown to assist with improving blood pressure. Vitamin D has many health benefits including bone health and improved immunity.
3. Daily values will be updated for certain nutrients, such as sodium, fiber and vitamin D since their recommendations have changed throughout the past years. 
4. Calories from fat will be removed from the label because the type of fat is more important than the calories from fat.
5. The serving size will be changed based on what people really eat vs what they "should" be eating. Lets face it, who eats only half a cup of ice-cream?! most people eat 1 cup.
6. Foods and beverages that are consumed in one sitting will be labeled as a single serving. Example: Gatorade, has on the 20 oz bottle, nutrition facts for a serving of 8 oz. You would need to multiply the facts by 2.5 to get what you consumed in one bottle. The new proposal states that the nutrition facts should use the whole bottle as the serving since most people will drink it all. Same goes for a frozen dinner, chocolate milk, etc.
7. Food and beverages that are larger but could be consumed in one sitting will have both calories per serving and calories per whole package on the label. Example: medium size bag of chips, ice-cream pint or 24 oz bottles of fluid.
8. Design changes have also been proposed. Mainly changing the location of the DV% (daily value percentage) as well as bigger/bolder calories and servings font.

These are the 2 labels one against the other (taken from FDA website) - The left label is the current one and the one on the right is the new proposed label

                          

For more info - FDA website has the full details.

What are your thoughts on the new proposed changes? Do you think it will cause less confusion and allow us to choose better when we go shopping?

If it gets approved, we will surely find out!

Nutrition for the Injured Athlete

We talk all the time about nutrition for performance and nutrition for recovery but there is not much talk about nutrition for injury. Is there even a specific regimen for the injured athlete?!
Unfortunately, there is not much research out there on the injured athlete so we don't have a specific regimen, however, we do have some knowledge and recommendations to help heal faster and get back in the game sooner.

Injury has 3 healing phases:

1. Inflammation - occurs immediately up to 2-5 days post injury
2. Proliferation -  occurs 5 days - 3 weeks post. During this phase there is rebuilding and repairing 
3. Maturation - occurs 3 weeks - 2 years (depending on severity of injury). During this phase there is remodeling to a stronger structure

If the injury is serious we may not be able to immobilize which in turn will cause less muscle building, muscle loss, decrease in strength and of course decrease in performance.  

Nutritionally, we divide recommendations to 2 phases: 

1. Injury and immobilization - during this phase most of the muscle loss occurs
2. Rehabilitation - during this phase exercise is re-introduced in the form of therapy and advanced to full practice when able

Nutrition recommendations during Injury and immobilization (= inflammation and proliferation phase of healing):

• Energy (kcal) - demands of energy are slightly higher in order to assist with the healing processes. If injury is severe, energy expenditure can go up by 20%. If on crutches, energy expenditure can be 2-3 times higher than walking. Sometimes, a small weight gain is beneficial because with out enough calories we can prevent muscle protein synthesis (building muscle)
• Protein - During the immobilization phase we lose muscle which then causes us to lose strength. Protein helps us build and repair, therefore, are needs for protein are higher. Although we do not have an exact number of grams/lb we need per day, we assume its more than the DRI (dietary reference intake) which is 0.8 grams/kg (0.35 grams/lb). Some research suggests we need close to 1-1.2 grams/kg/day (0.45-0.55 grams/lb/day). Since the majority of us eat more protein than we need this should not be an issue
• Carbohydrates - When we exercise, carbohydrates are our main source of energy. However, when injured, we don't need as much, therefore, we may decrease carbohydrates slightly to prevent excessive weight gain. Sports beverages, gels, sodas and concentrated sweets are highly discouraged during this time
• Fats - very essential for healing. What type of fats is most important. Omega 3s (found in fatty fish as well as certain seeds/nuts) have been found to possibly help increase muscle protein synthesis (building muscle) as well as help with recovery and decreasing inflammation
• Vitamins and minerals:
             * Vitamin C - Helps with wound healing, tissue repair and increased immune function. Foods rich in vitamin C include: citrus fruit, strawberries, red bell peppers, watermelon, etc.
             * Vitamin A - Helps with cell growth and development as well as immune function. Foods high in vitamin A include: sweet potatoes, tomatoes, carrots, papaya (orange/red fruits and vegetables)
             * Zinc - Helps with wound healing, protein synthesis and immune function. Foods rich with zinc include: beef, almonds, seeds (sunflower, flax, pumpkin, etc.) and seafood
             * Vitamin D - Important for bone health and immune function. The sun vitamin - get 5-30 minutes of sun between 10 AM - 3 PM (time is based on skin color, the darker the skin the more time you need) or it can be found in dairy products, fatty fish or fortified foods

                      

• Fluids - fluids are needed in order to deliver the different nutrients to the different organs and tissues. Moreover, its needed to support joints and soft tissues. Roughly, you should be drinking half your weight in ounces, preferably water. 

Nutrition during rehabilitation phase

We treat this phase as we were to treat someone who does strength and conditioning. We put emphasis on enough energy and protein as well as healthy fats and plenty of vegetables and fruits. More on strength and conditioning nutrition in a future blog.

There are also foods/beverages that can prevent us from healing optimally, which we should avoid:

• Fried fatty foods (example: pizza, fried chicken, french fries, etc.)
• Added sugars and concentrated sweets (soda, candy, ice-cream, etc.)
• Being malnourished (more common in elderly but applies to people that restrict eating a lot)
• Less than optimal sleep (athletes should sleep 8-10 hours/day)
• Alcohol - it inhibits muscle protein synthesis and increases muscle loss 

So, if you or any of your friends get injured, remember to also focus on nutrition to help speed your healing and recovery! Food always comes first and if need be, consult a sports RD or a sports MD for supplement recommendations.

It's Eat Your Bean Day

Today, July 3rd, is national eat bean day, so why not celebrate it by adding some beans to your diet.
Beans (a legume) are a great source of protein, fiber, minerals and some B vitamins. They are low in fat and cholesterol. Here is the nutrition information for 0.5 cup cooked beans made from dried beans (taken from "Dietitians Online"):

 


Although beans do not make a complete protein, when you add them to a grain (example: rice and beans, couscous and lentils, barley and chick peas, etc.) they become a full protein. These combinations can help vegetarians and vegans, that don't eat meat, eggs and/or dairy, to meet their protein needs.
Beans have been shown to help with lowering cholesterol, triglycerides and blood pressure. Moreover, they can reduce risk for heart disease, some cancers, diabetes and bone disease (osteoporosis). Since beans are packed with fiber, they help you feel fuller longer as well as help your bowels move and prevent constipation.
There are multiple vitamins and minerals in beans including: potassium, magnesium, iron, zinc, thiamine, folate, B6, manganese, copper and more. Beans also contain anti-oxidants that help fight inflammation. On top of all that, beans are also quite cheap.
With all these great benefits, no wonder some people describe beans as a "super food".So next time you go to the grocery store pick yourself a bag of beans.

Not sure what to make?! check this great recipe for soft tacos with southwest vegetables from Mayo Clinic as well as these great healthy salad recipes from Cooking Light.

Enjoy and Happy 4th!