Monday, September 30, 2013



Frozen yogurt at Yogurt Fusion contain high amounts of live and active beneficial probiotic cultures , essential for good health . Probiotic cultures to help arrest the body and suppress the growth of harmful bacteria in the intestinal tract , restoring and maintaining the balance of good bacteria and promotes improved digestive function , increase the absorption of vitamins and minerals , and build up your immune system stronger . By improving digestive function , nutrients can be better absorbed and helps strengthen teeth , cleanse the skin , improve gum health better and bring more energy and vitality into your life .
Yogurt is an important source of calcium , and vitamin D , which is a good combination to fight osteoporosis . Yogurt also contains potassium and vitamin B12 , important for your health . According to a study published in the International Journal of Obesity ( January 11, 2005 ) , consumption of yogurt can promote weight loss .
Just one cup of your favorite yogurt every day can help reduce the risk of high blood pressure , cholesterol , and build strong bones .

Benefits of Drinking Green Tea

Benefits of Drinking Green Tea for Healthy Living

There are many benefits of drinking green tea you can get if you do it every day . There are many studies that prove that drinking green tea has a significant effect on your body . If you have never consumed or not consumed it regularly , you can start drinking green tea from now . The following are the benefits of green tea you may have never known before .

Benefits of Drinking Green Tea
Benefits of Drinking Green Tea

prevent cancer
One of the benefits of drinking green tea is to prevent cancer . There are a variety of cancers that can be prevented just by drinking green tea on a regular basis , including breast , prostate , esophagus , lungs , bladder , stomach , pancreas and intestines . Cancer can be prevented because the substance catechin found in green tea . This substance is able to deactivate carcinogens , prevent and reduce the formation of cell mutation and tumor growth in your body . That is why , it is recommended that you drink at least four cups of green tea a day to get the benefits of anti - cancer .

Heart Health
You can also get other benefits from drinking green tea , such as heart health . Consuming green tea means you will have a lower risk of heart disease and stroke . There are many studies that show that drinking at least a cup of green tea on a regular basis every day can reduce the risk of heart attack by 44 percent . While , other studies have also shown that drinking green tea regularly can also lower cholesterol levels .

other benefits
As mentioned earlier , there are many benefits of drinking green tea . In addition to the two above -mentioned benefits , there are other benefits you can have as preventing rheumatoid arthritis , lower high cholesterol levels , prevent heart disease , treating infections and impaired immune function . The key to these benefits is to drink green tea on a regular basis every day . Note that you can consume each day about 3 to 4 cups .

What Makes Green Tea Offer ?
You may have learned the benefits of drinking green tea as mentioned above . With a variety of benefits , you may be wondering what makes green tea so special . Well , the real secret of green tea lies in the natural ingredients such as catechins and polyphenols , such as EGCG or epigallocatechin gallate . EGCG is a powerful antioxidant in the fight against cancer cells . This substance kills cancer cells without harming healthy tissue . It also lowers cholesterol levels and inhibiting the formation of blood clots . With effective special , do not hesitate to drink it to get the benefits of drinking green tea .

Sunday, September 22, 2013

The Omaid Bahar Fruit

Omaid Bahar Juice Concentrate recent Fruits process and Packaging Facility

The Omaid Bahar Fruit process Company is being hailed as a beacon of hope for the Afghan agriculture sector.It cracked 1st juice concentrate works conditions , designed primarily to show into a delicious pomegranate juice and purees for consumption reception and round the world .

About two hundred individuals , together with seventy girls , can add 2 shifts round the clock at the plant , whereas the govt estimates that fifty,000 farmers can profit directly from its creation .

Pomegranates - found all over in Afghanistan and praised by the individuals because the best within the world - are going to be the most fruit , though there ar plans to method apples , melons , peaches and apricots .

The U.S. Secretary of Agriculture " Tom Vilsack " Visiting Omaid Bahar process Facility
Mustafa Sadiq , owner of Omaid Bahar process Facility and Tom Vilsack , U.S. Secretary of agriculture , exchanging greetings in Omaid Bahar process Facility .
Tom Vilsack , U.S. Secretary of agriculture , and Mustafa Sadiq , owner of Omaid Bahar process Facility , at a conference in Omaid Bahar process Facility .
Tom Vilsack and Mustafa Sadiq was at a conference in Omaid Bahar process Facility .
Tom Vilsack spoke to apple growers Omaid Bahar throughout a visit to the process Facility .
Grand gap Of Omaid Bahar Facility
Cut the ribbon to inaugurate the Omaid Bahar Fruit process Facility .
And Mooney , head of the party USAID Accelerated property Agriculture Program ( ASAP ) , pour the recent juice to Italian Ambassador and alternative officers .
Minister of Agriculture , Irrigation and stock prophet Asif Rahimi , the Governor of Wardak Hadim Fidai and Mustafa Sadiq , owner juice works , check the apples from Wardak province throughout a tour of facilities Omaid Bahar .
Workers prepare Omaid Bahar Fruit process and Juice Concentrate recent Fruit Packaging Facility .
The Omaid Bahar Fruit process Company opened the primary fruit process and juice facility in Afghanistan on Oct fifteen, 2009 . The plant can turn out pomegranate juice from Afghanistan , apples , melons , apricots , and peaches .
Minister of Agriculture , Irrigation and stock prophet Asif Rahimi and alternative guests witnessed the juice in Omaid Bahar fruit crush Concentrate process new and recent packaging facilities in Kabul .
Began in Omaid Bahar Juice Concentrate Juice recent Fruit process and Packaging Facility .
Fruit inspected by employees at the works Omaid Bahar .
The Omaid Bahar Fruit process Company employs concerning two hundred employees , several of them ar girls .
Pomegranate juice is processed to create new works Omaid Bahar Fruit process Company .
A employee at the Omaid Bahar Fruit process Company shows a contemporary producing facility . The plant can turn out from Afghanistan pomegranate juice , apples , melons , apricots , and peaches .
New Omaid Bahar Fruit process Company works makes high -quality pomegranate juice for domestic consumption and export .

Friday, September 6, 2013

Top Lunch Box Picks

If packing lunch is on your daily to do list this fall, check out some of my top picks to help build a healthy lunch that you children will actually eat! And stick to Skinny Rule #18: Eat Like a Kid and enjoy these tips for yourself too.

JUICE BOX: CapriSun Super V
These are nutritionally wonderful and what makes them standout is that they are a blend of 100% fruit and vegetable juice! They are 3/4 fruit juice and 1/4 vegetable juice.

JUICE BOX ALTERNATIVE: Horizon Organic Milk Boxes
When your kids are tired of juice, to switch it up, try shelf-stable (no refrigeration needed) milk boxes. Look for lowfat milk like these Horizon Organic milk boxes which are available in chocolate lowfat milk too.

CHOCOLATE MILK BOX: Silk Pure Almond Dark Chocolate Milk
This dark chocolate almond milk is delicious and tastes like a treat while delivering bone building calcium with 50% of daily calcium needs per cup. Although, keep it in the 'treat' category because there still is about 17 grams of sugar per serving.

YOGURT TUBE: Chobani Champions Yogurt Tubes
One major bonus with Chonabi's yogurt tubes is they take children more than a few seconds to slurp down thanks to the thick texture of Greek yogurt. Quick tip: freeze a these, then add then frozen to lunches to double as an ice pack.

PEANUT BUTTER: Justin's Honey Peanut Butter Packs
If you can send peanut butter to your school, these packets are great and perfect to send along with whole-grain crackers for a snack, each packet is a 2 tablespoon serving. Also available in a maple variety.

VEGGIE DIP: Sabra Single Serve Hummus Cups
Hummus is a delicious dip for vegetables and mini single serving cups is convenient!

These reusable bags come in snack size, sandwich size and big bags. They hold up wonderful and can be easily washed in the dishwasher. LunchSkins is also offering lunch kits which include ice packs, lunch bag and sandwich/snack bags. Check them out at

The major bonus to these reusable containers (aside from the football theme) is that they have a removable ice pack built into the lid. You simply snap in the frozen ice pack to the container. Check out the Fit & Fresh web site for more details.

Thursday, August 22, 2013

The Unhealthiest of “Health Foods”

By Dr. Mercola

If you grew up believing the best way to start your day was a bowl of cereal, a piece of whole wheat toast smeared with margarine, and a glass of orange juice, you’re in good company.
If your health is ailing and you’re reading this, chances are your lack of progress isn’t due to apathy or poorwill power but instead, confusion over which foods are good for you and which are not.
Many foods considered “health foods” are doing exactly the opposite of what is claimed, thanks to massively successful corporate advertising campaigns. There are solid scientific reasons why America’s waistline has continued to expand.
In an article by certified personal trainer and health enthusiast Kris Gunnars, 11 so-called health foods are discussed,1 and unlike most mainstream nutrition articles, I agree with all of them.
If you are stumped about why you aren’t making progress toward your health or fitness goals, you might just be a victim of your “health food.” It would help to take a look at those popular foods, starting with one of the most beloved beverages among children and adults alike: fruit juices.

Fruit Juices

In spite of beliefs to the contrary, there are several problems with fruit juice that make it a FAR cry from “health food.” Consider orange juice, for example—particularly nearly all commercially prepared OJ.
Most all commercially prepared orange juices are actually highly processed into a liquid that bears little nutritional resemblance to fresh orange juice, as Alissa Hamilton, author of the book Squeezed: What You Don’t Know About Orange Juice, explains in the interview below.
First of all, it is pasteurized which decimates its vitality. Then the juice is kept in giant tanks to ensure a year-round supply. In order to preserve it, all of the oxygen is removed, and therefore all of the natural compounds that give oranges their flavor are destroyed.
Some companies add artificial flavor packs, which are essentially chemical perfumes. A common one is ethyl butyrate. If the “Best Before” date is 60 days or more, you know you have a heavily processed juice. Fruit drinks are even worse, consisting mostly of high fructose corn syrup in a mélange of artificial ingredients. Many commercial orange juices are also contaminated with mold from damaged fruit.
Additionally, fruit juice is far worse than the whole fruit, especially if it is not freshly juiced and is stored in containers, as the methanol in the juice will dissociate from the pectin and actually increase your risk of M.S.
But even fresh, pure orange juice—even freshly squeezed—is very high in sugar that is separated from its beneficial fiber and therefore detrimental to your health. One eight-ounce glass contains about 8 teaspoons of sugar, compared to 10 teaspoons in a can of soda. 

Habitually downing this much sugar can increase your risk for gout, hypertension, heart disease, kidney disease and a number of other serious health problems. And many commercial juices have been found to contain unacceptably high levels or arsenic

Consuming the whole fruit causes less of a problem as the sugar is modulated by the fiber and antioxidants in the fruit, so you’re better off eating fruit whole, but in moderation. If you want juice, making your own vegetable juice at home is an excellent option.

Whole Wheat and Other Grains

Contrary to what you’ve been hearing for years about the nutritional value of whole grains, there’s a sizeable body of scientific evidence that they frequently do more harm to your body than good. Grains contain anti-nutrients and lectins that can damage your gut. And it’s the fibrous portion of the grain—the bran—that actually contains most of the anti-nutrients. These components can cause inflammation, intestinal permeability and “leaky gut.”
Wheat and other glutinous grains are the worst of the bunch. Wheat germ agglutinin (WGA) has been found to be inflammatory, immunotoxic, cardiotoxic, and neurotoxic, and can pass through your blood-brain barrier and interfere with neurotransmitter function.
Gluten intolerance may be at the root of many chronic diseases, including many neurological and psychiatric conditions such as depression, ADD/ADHD, schizophrenia, and Alzheimer’s disease. Many people have gluten intolerance but are unaware of it, which makes it even more insidious. It’s important to realize that ALL types of grain contribute to insulin and leptin resistance, which are the primary underlying causes for most, if not all, chronic diseases—from diabetes to cancer.
Don’t be lured into believing that all products boasting the label “gluten free” or “low-carb” are good for you. Many of these items contain other grains that are highly processed, which make them no more nutritious than the average bag of chips as they will increase your insulin and leptin resistance. And many contain sophisticated combinations of ingredients specifically engineered to induce cravings.

Agave Syrup and Nectar

Agave still lines nutrition store shelves, as if you should be pouring it over everything. Most agave nectar or syrup is nothing more than a laboratory-generated super-condensed fructose syrup, devoid of virtually all nutrient value. Agave syrup is mostly fructose and is so highly processed and refined that it bears NO resemblance to the plant for which it’s named. Depending on how it’s processed, it may contain anywhere from 55 to 90 percent fructose. High fructose corn syrup is also about 55 percent fructose, so even in the best case, agave syrup offers no advantage.
The evidence is overwhelming that, when consumed in large quantities, fructose is the most damaging sugar you can eat. Fructose drives up uric acid, which is a direct pathway toward hypertension, insulin resistance, diabetes, kidney and liver disease. Better sweetener options are stevia (an herb), and raw organic honey, in small amounts. Honey is also a concentrated form of sugar, but at least it can offer some health benefits, provided it’s high quality.

Sports Drinks and Energy Bars

For most average exercisers and athletes, sports drinks are not only a waste of your money but can actually make your health worse. Most sports drinks are loaded with things you DON'T want, like high fructose corn syrup, sodium, and artificial colors and flavors. Less than one percent of those who use sports drinks actually benefit from them.
Sports drinks are up to 30 times more erosive to your teeth than water. And brushing your teeth won’t help because the citric acid in the sports drink will soften your tooth enamel so much it could be damaged simply by brushing. A far better alternative is coconut water, sporting a long list of beneficial nutritional compounds including natural electrolytes, enzymes, trace elements, amino acids, and antioxidants.
Coconut water also has anti-inflammatory and blood pressure-lowering properties, making it the perfect “sports drink.” But even coconut water is loaded with sugar and ideally should be limited to when you need to replace minerals and fluid, like after a sauna or long duration cardio. Energy bars are no better than sports drinks—essentially just overpriced junk food. Most commercial energy bars are comprised of cheap soy protein, high fructose corn syrup, synthetic vitamins, and waste products from industrial food production.

Vegetable Oils and Fake Butter

Americans’ massive over consumption of vegetable oils is largely due to the demonization of saturated fats that’s been going on for decades. As the push to avoid animal fats rages on, people are consuming unhealthy quantities of highly refined vegetable oils—corn, soy, canola, and safflower oil. Unfortunately, all of these are highly processed and have virtually no nutritional value. And they have turned the average American’s omega-3 to omega-6 fatty acid ratios upside down, which is a major driver of chronic inflammation.
Soybean oil is one of the worst vegetable oils, and processed foods are positively loaded with it. Whether partially hydrogenated, organic, or made from newer soybean varieties modified in such a way as to not require hydrogenation, soybean oil can cause dysfunction and chaos in your body at a cellular level. More than 90 percent of the soybeans grown in the US are genetically engineered, and as a result contaminated with dangerous levels of the herbicide glyphosate, which compounds their toxicity.
Margarine is basically a heart attack in a tub, loaded with trans fats (from hydrogenation, the process of turning liquid vegetable oils into a solid). Trans fats contribute to heart disease, cancer, bone problems, hormone imbalance and infertility, as well as low birth weight, growth problems and learning disabilities in children. Butter, on the other hand, is the real health food—it’s loaded with vitamins, minerals, fatty acids, CLA (if the cows are limited to eating grass and not grains), and many other nutrients your body needs.

Low-Fat and Fat-Free Foods

The low-fat craze has been one of the most damaging dietary fads in history, leaving many tens of millions with chronic illness in its wake. The idea that all fat (especially animal-derived fat) is bad for you is nothing more than a mistaken interpretation of science—one that has become “stuck” in Western culture. Of course, you want to avoid the previously touted “healthy” vegetable oils as not only are they highly processed but they have far too much omega-6 fats.
A healthier fat alternative that is not promoted by the media or most nutritionists, are saturated fats from animals and vegetables. They provide a source of a number of important health benefits. In fact, your body cannot function without saturated fats! They are needed for the proper function of your cell membranes, immune system, heart, brain and other organs. In fact, a recent “landmark” study provides compelling evidence that the type of fat you consume, not the amount, is what imparts the cardiovascular benefits of the Mediterranean diet.
When fats are removed from foods, it leaves them tasteless and unappealing. So manufacturers load them up with sugar and sodium and chemicals, in massive quantities. So stick with unaltered whole foods, including full-fat unpasteurized dairy. They’re much better for you—and they taste much better too!

Breakfast Cereals

 Breakfast cereals are a favorite way to start the day for many, but they are rife with toxic ingredients and misleading advertising. Of course, the first problem is that they are grain-based, which I’ve already covered. But even many of the so-called “natural” varieties are contaminated with toxic pesticides, carcinogenic fumigants and solvents, and genetically modified ingredients. The only label that can give you any peace of mind is the “USDA Certified 100% Organic” label.
In 2011, independent testing by the Cornucopia Institute had shown that several breakfast cereals marketed as “natural”—even some that claim to avoid genetically engineered ingredients contain high levels of genetically engineered ingredients. Typical American breakfast staples, such as cereal, muffins, and the like, are popular because of wildly successful corporate PR. You might even consider skipping breakfast altogether.
But wait—isn’t that the most important meal of your day? Compelling new research indicates differently. Skipping breakfastmay reduce your hunger, stimulate your metabolism, level out your blood sugar, and stabilize your insulin levels throughout the day. Properly done intermittent fasting will actually help eliminate most food cravings and help you achieve your ideal body weight.

Choose Real Food Instead!

When considering food—regardless of whether it’s organic, local, from a supermarket or from a farmer’s market, make sure you keep the following criteria in mind. Most often, the best place to find high-quality foods is from a sustainable agricultural group in your area. If you’re unsure of what foods you should be eating and in what proportions, or you just need some help getting started, please refer to my free nutrition plan. Make sure that your food is:
Grown/raised without pesticides and chemical fertilizers (organic foods fit this description, but so do some non-organic foods)Is fresh (if you have to choose between wilted organic produce or fresh conventional produce, the latter may still be the better option as freshness is important for optimal nutrient content)
Not genetically engineeredNot grown/raised in a confined animal feeding operation (CAFO)
Contains no added growth hormones, antibiotics, or other drugsGrown/raised with the laws of nature in mind (meaning animals are fed their native diets, not a mix of grains and animal byproducts, and have free access to the outdoors)
Contains no preservatives, artificial sweeteners, or artificial anythingGrown/raised sustainably (using minimal amounts of water, protecting the soil from burnout, and turning animal wastes into natural fertilizers instead of environmental pollutants)

Wednesday, August 21, 2013

Snacks to Pack While Traveling

These foods can be packed in your bag and carried right on the bus with you. They are quick and easy snack ideas.
  • Whole grain crackers
  • Pretzels
  • Fresh fruit (apples, oranges, etc)
  • Bagel
  • Granola Bars
  • Granola
  • Nuts (almonds, cashews, etc)
  • Baked tortilla chips
  • Whole grain Fig Newtons
  • Banana chips 
If you have a cooler on board these foods can also provide the healthy snack you are craving.
  • Cheese stick
  • Yogurt
  • Baby carrots
  • Celery sticks (with peanut butter, if desired)
  • Sliced fresh fruit 
Guest Blogger: Duncan Anderson, USD Dietetic Intern

Monday, August 19, 2013

Trouble making a grocery list?

Eating a variety of foods will help ensure you are meeting your vitamin and mineral needs.
Here are some suggestions to add to your "usual" grocery list.

  • chicken breasts
  • sliced turkey
  • canned tuna
  • lean ground beef
  • eggs
  • peanut butter
  • canned beans
  • nuts
  • bread, bagels, and English muffins
  • cereal
  • rice, pasta
  • potatoes
  • corn, peas
  • crackers, pretzels, popcorn
  • snack bars
  • milk
  • yogurt
  • cheese
  • cottage cheese
  • tomato or V8 juice
  • tomato sauce
  • salsa
  • frozen mixed vegetables
  • carrots
  • broccoli
  • onions
  • garlic
  • apples
  • bananas
  • oranges or orange juice
  • pineapple
  • pears
  • peaches
  • raisins
  • olive or canola oil
  • butter
  • jam, jelly, honey
  • salad dressing
  • salt and pepper
  • cinnamon

Wednesday, August 7, 2013

5 Simple Summer Cucumber Recipes!

Eating for Sport - Cross Country

Long distance running is demanding on the body; not only with energy requirements, but with the toll it takes on muscles. For that reason, proper nutrition cannot be over-looked. Miles add up very quickly throughout the course of the season so having a nutrition plan to help you keep up with your nutrient needs is absolutely necessary.

Photo Credit: Women's Health Magazine
Are you meeting your energy demands? A 10 mile run could burn around 1,000 calories! A diet for runners should be comprised of mostly carbohydrate. By now, I am sure most of you have heard coaches or other people tell you to eat carbohydrates. Carbohydrates, when metabolized in the body, are converted into glucose. It is glucose that it is stored in muscles as glycogen. Your body is only able to store up to certain amount of glycogen and then it must be replenished by food after it is depleted. It is not like fat where your body has a high storage capacity.

Become familiar with foods that are high in carbohydrate. You probably already have some favorite pre-event snacks, but take a minute to look at them closely to see how much carbohydrate they actually offer you. Your carbohydrate intake should reflect how much you are training. If you doing extra training that day, eat more carbs. Your daily carbohydrate needs should be in the range of 3-4.5 grams per pound of body weight.

Protein and fat are still important in an athlete’s diet. Protein is needed to help build and repair muscle tissue. Eat approximately 0.55-0.64 grams per pound of body weight of protein per day.

Fat is needed for the absorption of some vitamins, insulation, and the production of hormones in the body. Fat should make up about 20-35% of your total calories for the day. Focus on unsaturated fats due to their added health benefits.

Being too restrictive with calorie intake will negatively affect your performance because it will not allow your body to properly fuel and refuel for your events. For women, eating too few calories can cause disruptions in her menstrual cycle. Loss of menstruation is not a normal part of training and should be discussed with a physician. The low levels of estrogen related to missing periods can impair bone mineral density, which can increase the risk for developing other health concerns such as osteoporosis.

A common nutrition concern for long distance runners, especially females, is iron. Many runners are at an increased risk for developing an iron deficiency, especially if they do not eat a lot of meat. When people suffer from an iron deficiency, they feel fatigued. But before running to the store and buying iron supplements, please seek advice from your personal or team physician. Iron supplements, like other supplements, have the potential of causing adverse effects if they are taken when they are not necessary.

Ready to head out for your long run? Choose a pre-exercise snack that, of course, is high in carbohydrate but also lower in protein, fat, and fiber. Eating foods that are high in these will likely cause some stomach upset while on your run because they take your body longer to digest. The longer time you have before you run, the larger meal or snack you can have without worry about it bothering your stomach. Don’t forget about eating after you get back! Eating a snack immediately after your run will help you replenish your energy stores. Choose a snack that is high in carbohydrate, but also offers some protein. Protein will help repair your muscles and allow you to recover more effectively before your next run. You are not done with your training until you eat your post-run snack!

As with any other sport, making sure you have adequate hydration is key to optimal performance. It only takes a 2% loss of body weight caused by dehydration to significantly impact your performance.

Monday, August 5, 2013

Soy Foods and the Athlete

Are you interested in learning more about soy foods and how it can fuel sport? Whether it is because you are vegetarian looking for ways to meet protein needs or you are curious in different types of proteins, this consumer report complied by Academy of Nutrition and Dietetics will provide helpful information. 

Photo Credit:
For general nutrition information, a good resource to know is the Academy of Nutrition and Dietetics website,

Wednesday, July 31, 2013


In sports, there is always an emphasis on the importance of pre-workout, pre-game, and pre-race preparation. Obviously, we want our bodies to be as well equipped as possible (by sleeping, hydrating, and eating properly) to compete at the highest level against our competition. Although, I wonder if athletes understand how crucial post-workout, post-game, and post-race refueling is. After workouts and competitions it is vital that the body is replenished with the right foods and fluids in the correct way. Here are three quick tips to refueling…

1) Carbohydrate to Protein Ratio (4:1)

*Refuel with foods that are four parts carbs to one part protein. After exercise carbs can be more easily stored as recovery fuel and protein allows the body to rebuild what it loss.
*Examples include: chocolate milk, peanut butter with a banana, fruits and nuts.

2) Replace Fluids Lost

*Drinking 16-24oz of adequate fluids for every pound lost during working out. For those of you out there who don’t weigh yourself before and after your workouts… follow a simpler rule: Pee till it’s a pale yellow color (lemonade).

3) 30 Minutes

*It is key that athletes begin to refuel and rehydrate no longer than 30 minutes after working out. The longer athletes wait to refuel the longer it takes to recover. Getting something in the body ASAP after exertion will allow for increased storage.

Guest Blogger: Krista Creager, nutrition student at South Dakota State University

Tuesday, July 23, 2013

Vegetarian Recipes

Here is a collection of quick, healthy vegetarian recipes from CookingLight Magazine. A dish like this one below, pasta with sun-dried tomato pesto and feta cheese, is a carbohydrate rich meal that is would be perfect for replenishing glycogen stores to prepare for a long run. Nutrition information is included with each recipe. Now get into the kitchen and enjoy!   

Pasta with Sun-Dried Tomato Pesto and Feta Cheese
Photo Credit:

Monday, July 22, 2013

Hitting the Wall

As athletes, I am sure you have all heard the expression "hitting the wall." That feeling when you have nothing left to give during your workout or competition. Do you really know what is happening inside your body? 

Photo Credit:
When an athlete "hits the wall" it means that he or she has exhausted all of their stored carbohydrate (glycogen) in their body, which leaves the body running on empty. The body uses both fat and carbohydrate as fuel sources when exercising, but during high-intensity activities such as running or cycling, your body relies on carbohydrate for the main source of energy. Your body will not exhaust all of your fat stores during activity, but it can deplete your stores of carbohydrate.

This condition can by avoided by beginning your activity well-nourished with your carbohydrate stores full. During long longs or rides, be sure to take in carbohydrate through whole foods or sports drinks. The recommended amount is about 30-60 grams of carbohydrate per hour of activity. 

Friday, July 19, 2013
While you are visiting for conference news, don't forget to come back and read the latest sports nutrition news here! :)

Homemade Sports Drink

Looking to save a little money? It's possible to make your own sports drink at home. Sports drinks are made to provide fluid, carbohydrate, and electrolytes during long duration, high-intensity exercise - but you don't have to buy it in the store! Here is a recipe for a sports drink that you can make at home. The recipe is from Nancy Clark, MS, RD, CSSD - a well respected sports dietitian in the Boston area. Enjoy!

1/4 cup sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice (not concentrate) plus 2 tablespoons lemon juice
3 1/2 cups cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.

Nutrition information: (per 8 ounces) 50 calories; 12 g carbohydrate; 110 mg sodium

Clark N. Sports Nutrition Guidebook. 4th ed. Champaign, IL; Human Kinetics; 2008.

Wednesday, July 17, 2013

Heat-Induced Acrylamide May Be a Primary Hazard of Processed Food

By Dr. Mercola (at
Approximately 90 percent of the money Americans spend on food is spent onprocessed foods, and food marketers do a masterful job at making it seem like fast foods and junk foods are the obvious choice.
Some even manage to make you believe such foods are a healthy option. But not only are these processed foods “dead” and devoid of any natural nutrition, they can also be loaded with potentially carcinogenic substances.
Just over a decade ago, researchers discovered that a cancer-causing and potentially neurotoxic chemical called acrylamide is created when carbohydrate-rich foods are cooked at high temperatures, whether baked, fried, roasted, grilled or toasted.
The chemical is formed from a reaction between sugars and an amino acid (asparagine) during high-temperature cooking. The answer, of course, is to limit or eliminate processed foods and increase the amount of whole, raw foods in your diet. I typically aim for 80-85 percent raw food in my own diet.

Acrylamide May Be a Primary Hazard of Processed Food

Acrylamide can form in many foods cooked or processed at temperatures above 212°F (100°C), but carbohydrate-rich foods are the most vulnerable to this heat-induced byproduct. As a general rule, the chemical is formed when food is heated enough to produce a fairly dry and “browned” surface. Hence, it can be found in:
  • Potatoes: chips, French fries and other roasted or fried potato foods
  • Grains: bread crust, toast, crisp bread, roasted breakfast cereals and various processed snacks
  • Coffee; roasted coffee beans and ground coffee powder. Surprisingly, coffee substitutes based on chicory actually contains 2-3 times moreacrylamide than real coffee
Acrylamide is not the only hazard associated with heat-processed foods, however. The three-year long EU project known as Heat-Generated Food Toxicants1 (HEATOX), identified more than 800 heat-induced compounds in food, 52 of which are potential carcinogens... For example, the high heat of grilling reacts with proteins in red meat, poultry, and fish, creating heterocyclic amines, which have also been linked to cancer.
Humans are not the only victims here. As discussed by holistic veterinarian Dr. Barbara Royal, pet foods also contain acrylamide and heterocyclic amines, courtesy of commercial pet food processing methods.

Exposure to Acrylamide Increases Your Cancer Risk

Animal studies have shown that exposure to acrylamide increases the risk of several types of cancer, and the International Agency for Research on Cancer considers acrylamide a "probable human carcinogen." According to a 1988 study2:
“The data show that acrylamide is capable of inducing genotoxic, carcinogenic, developmental, and reproductive effects in tested organisms. Thus, acrylamide may pose more than a neurotoxic health hazard to exposed humans.
Acrylamide is a small organic molecule with very high water solubility. These properties probably facilitate its rapid absorption and distribution throughout the body. After absorption, acrylamide is rapidly metabolized, primarily by glutathione conjugation, and the majority of applied material is excreted within 24 hours... Acrylamide can bind to DNA... which has implications for its genotoxic and carcinogenic potential.”
A study3 published in 2007 linked higher dietary acrylamide intake with an increased risk of endometrial and ovarian cancer in postmenopausal women, particularly among non-smokers. It has also been linked to nerve damage and other neurotoxic effects, including neurological problems in workers handling the substance.
While the EPA regulates acrylamide in drinking water and the FDA regulates the amount of acrylamide residue in materials that may come in contact with food, they do not currently have any guidelines limiting the chemical in food itself.

How Much Acrylamide Are You Getting from Your Diet?

In drinking water, the federal limit for acrylamide is 0.5 parts per billion, or about 0.12 micrograms in an eight-ounce glass of water. However, a six-ounce serving of French fries can contain 60 micrograms of acrylamide—about 500 times the allowable limit! A 2002 food analysis published in the Journal of Agricultural and Food Chemistry4, found moderate levels of acrylamide (5−50 μg/kg) in heated protein-rich foods and higher levels (150−4,000 μg/kg) in carbohydrate-rich foods. Unheated or boiled foods showed undetectable levels (<5 μg/kg) of acrylamide, leading the researchers to conclude:
"Consumption habits indicate that the acrylamide levels in the studied heated foods could lead to a daily intake of a few tens of micrograms."
Potato chips in particular are notoriously high in this dangerous chemical. So high, in fact, that in 2005 the state of California actually sued potato chip makers for failing to warn California consumers about the health risks of acrylamide in their products. A settlement was reached in 20085 when Frito-Lay and several other potato chip makers agreed to reduce the acrylamide levels in their chips to 275 parts per billion (ppb) by 2011, which is low enough to avoid needing a cancer warning label.
Still, that’s a far cry from the allowable limit of 0.5 ppb in drinking water!
The 2005 report6 "How Potato Chips Stack Up: Levels of Cancer-Causing Acrylamide in Popular Brands of Potato Chips," issued by the California-based Environmental Law Foundation (ELF), spelled out the dangers of this popular snack. According to their analysis, ALL potato chip products tested exceeded the legal limit of acrylamide by minimum of 39 times, and as much as 910 times! Interestingly, baked chips, which are often touted as a healthier chip, can contain more than three timesthe level of acrylamide in regular chips, according to US Food and Drug Administration data7.

How to Avoid Heat-Induced Toxins in Your Diet

Acrylamide levels vary greatly among processed foods, even among different batches of the same food item. The chemical has so far only been found in foods heated above 250 F/120 C, which includes most processed foods. Basing your diet on whole foods, with the majority or a significant portion eaten raw or only lightly cooked is therefore one of the best ways to avoid this cancer-causing cooking byproduct. Aside from creating potentially toxic byproducts, cooking and processing also depletes the food of valuable micronutrients, which is another reason for eating as much raw food as possible.
Another important aspect of raw foods is the energetic aspect. Dr. Johanna Budwig from Germany has stated that live foods are electron rich and act as high-powered electron donors and “solar resonance fields” to attract, store, and conduct the sun's energy in your body. The greater your body’s store of light energy, the more energy you’ll have available for healing and the maintenance of optimal health. For the times when you do cook your food, keep the following tips in mind:
  • Frying, baking and broiling appear to be the worst offenders, while boiling or steaming appear to be safer
  • Longer cooking times increase acrylamide, so the shorter the duration of cooking, the better
  • Soaking raw potatoes in water for 15-30 minutes prior to roasting may help reduce acrylamide formation during cooking
  • The darker brown the food, the more acrylamide it contains (for instance, dark brown toast compared to light brown toast)
  • Acrylamide is found primarily in plant-based foods, such as potatoes and grain products (not typically in meat, dairy or seafood)
According to the findings by the HEATOX project, you're far less likely to ingest dangerous levels of acrylamide when you eat home-cooked foods compared to industrially or restaurant-prepared foods. And when you do eat at home, the best advice they could give was to avoid overcooking your food. For more in-depth information about acrylamide, I recommend reading the online report: "Heat-generated Food Toxicants, Identification, Characterization and Risk Minimization"8.

Take Control of Your Health with Whole, Raw Food

While many foods – from coffee and breakfast cereal to bread – contain acrylamide, the highest levels have been detected in starchy plant-based foods, particularly French fries and potato chips. As a general rule, just remember that cooking food at high temperatures is ill advised, and that most processed foods will contain acrylamide as a side effect of high-heat processing.
Ideally, consume foods that are raw or minimally processed to avoid these types of toxic byproducts—the more raw food, the better. My nutrition plan emphasizes the need for at least one-third of your foods to be consumed raw. Personally, I consume about 80-85 percent of my food raw, which I believe is one of the most important factors that help keep me healthy. For a step-by-step guide to make the transition to a healthier diet as simple and smooth as possible, simply follow the advice in my optimized nutrition plan.
Remember, eating fresh whole foods is the "secret" to getting healthier, losing weight and really enjoying your food. Once you get used to it, you'll find you can whip up a healthful meal from scratch in the same amount of time it would have taken you to drive down the street to pick up fast food. The main difference will be greater satisfaction, both physically and mentally, and perhaps even financially, as processed foods typically end up being more expensive than cooking from scratch.