Monday, August 30, 2010

Dietary Supplements - Be cautious and do your homework.

"These statements have not been evaluated by the FDA (U.S. Food & Drug Administration). Our products are not intended to diagnose, cure or prevent any disease."

You will see this warning on every supplement bottle you purchase. WHY? The FDA regulates dietary supplements under a different set of regulations than those covering "conventional" foods and prescription and over-the-counter drug products. Under the Dietary Supplement Health and Education Act of 1994 (DSHEA), the dietary supplement manufacturer, not the FDA, is responsible for ensuring that a dietary supplement is safe before it is marketed. The manufacturers do not need to register their products with FDA nor get FDA approval before producing or selling dietary supplements.

Want to learn more info, perhaps about the supplement you've been taking? Check out the following websites.

USDA - Food & Nutrition Center - Dietary Supplements

Consumer Reports - Dietary Supplements

Monday, August 16, 2010

Back to School & Soccer!! - Fuel up to play hard

Fuel Excellence!

New ball. New cleats. New uniform. Training camps. And the list goes on. We want to provide the best for our soccer star, so let’s not forget one of the important factors affecting performance: good nutrition!

Kids need high amounts of energy to meet the demands of soccer, growth, and development. Being properly fueled and hydrated before practice (and games) helps them perform at their best and stay healthy. 

Nutrition Tips before Play:

-ALWAYS eat breakfast and lunch. This fuels their muscles and their brain.

-Have an after-school snack BEFORE practice. Snacks high in carbohydrates and low in fat work best because they digest quickly. Fruits, grains, milk, and yogurt are good choices. Avoid fatty snacks and fast foods before practice and games, because they can lead to stomachaches and low energy. Fluids are important before play for proper hydration. Avoid carbonated beverages because they may cause bloating and stomachaches.

Snacks Recommended Before Play: Allow approximately one hour to digest.
-Fruits, Sports or breakfast bars, Cereal with milk, Yogurt, Bagel, Pretzels or whole-grain crackers

-Water, Fruit smoothie, Low-fat Milk or Soy milk

Visit  today to schedule a Sports Nutrition Seminar for your Team 
Ryan Nutrition Solutions - Fuel Excellence

Wednesday, August 11, 2010

The Food Intake Log - A Great Weight-Loss Tool!

So, you think you’ve had a great week of eating healthy and exercising and now it’s time to step on that scale to see how much weight you’ve lost…..wait for it……..


You are not alone. Many people think they have a good idea of how many calories they eat, but most of us only consider or recall the main meals. However, if you think about it and write it down in a food log, you’ll discover those “oh yeah” moments:
  • “Oh yeah, I had that package of peanut butter crackers from the vending machine at work this morning.” (220 calories)
  • “Oh yeah, my co-worker and I were feeling really tired this afternoon, so we made a Starbucks run and I had a Venti latte.” (240 calories)
  • "Oh yeah, I remember when I went to see Sally in accounting she had some M&M’s on her desk so I had a couple handfuls while we were talking.” (100 calories)”
  • “Oh yeah, I sampled a piece of garlic bread when I was making dinner, and I had another piece while doing the dishes after dinner." (120 calories). 

Once they are counted in a food log, those “oh yeah” moments added 680 calories to your daily calorie intake, leading to the frustration of no weight loss. 

Writing down your food intake in a food log throughout the day can help you become more mindful of what and when you are eating and avoid the mindless snacking (M&M’s, garlic bread) and liquid calories (Venti latte) we don’t even realize we are eating. A food log can help you make wiser food choices too. 

If you knew you had to write it down:
  • You may choose a lower-calorie option from the vending machine or bring a healthier snack from home for the mid-morning munchies. This could save you 100 calories. 
  • You many choose a different drink at Starbucks, perhaps a regular coffee with cream. This could save you 200 calories.
  • You may choose to have only a few M&M’s at Sally’s desk instead of 2 handfuls. This could save you 80 calories.
  • You many avoid the extra piece of garlic bread after dinner, especially since you are already full, saving you 60 calories.

So, try the food log tool today! To make it easier, use a free online food log (e.g or smart phone apps (e.g. that track the calories for you. You may be surprised at where those extra calories are sneaking in to your daily routine.

Monday, August 2, 2010

Keeping Our Young Athletes Healthy - Hydration and Sports

It's that time of year - fall sports practices are beginning: football, soccer, cross-country, fall ball, and the list goes on. The Bay Area has had a cool summer so far, but August and September could bring the heat, just when our kids are beginning their fall sports practices.

All athletes need to drink extra fluids to replace body water lost during exercise (e.g. sweat). Youth athletes need to be even more careful to drink extra fluids while exercising and training for their sports. Compared with adults, kids sweat less, do not handle temperature extremes well, get hotter during exercise, and have a lower output of blood from the heart. All of these factors increase the risk of dehydration.

Dehydration can negatively affect sports performance, and worse, is dangerous when it leads to heat exhaustion or heat stroke. Some of the negative effects on sports performance include:

  • muscles cramps
  • headaches
  • fatigue 
  • reduced mental function & concentration 
  • reduced balance 
To avoid dehydration, kids should drink fluids before, during, and after practices and games. Cold water is best in most cases. Youth athletes can also use sports drinks (i.e. Gatorade) if practices are longer than 90 minutes. Avoid carbonated sodas and "energy" drinks because they are too concentrated in sugar and may cause stomachaches, bloating, and nausea during practice. 

Let's keep our kids healthy and performing well by ensuring they have plenty of cold water available before, during, and after their practices and games. Be a proactive parent and talk to your child's coach about water breaks during practices, especially on hot days.

Drink well and play hard!