tag:blogger.com,1999:blog-86417128381775460022024-03-12T21:52:30.538-07:00Nutrition - Renee Ryan, MS, RDSports Nutrition, Health & Wellness Nutrition, General Nutrition, Increase Sport performance through nutritionRenee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.comBlogger60125tag:blogger.com,1999:blog-8641712838177546002.post-33216146235250149372017-03-03T07:50:00.000-08:002017-03-03T07:50:26.405-08:00Try the Hunger Scale for Weight Management!<h3 class="post-title entry-title" itemprop="name" style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 22px; font-stretch: normal; font-weight: normal; line-height: normal; margin: 0.75em 0px 0px; position: relative;">
A great tool for weight management - The Hunger Scale</h3>
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<a href="http://2.bp.blogspot.com/-08vSMkk1Kdk/TacvWsewHgI/AAAAAAAAAEk/kJ-B3p76hss/s1600/thehungerscale_1.JPG" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="320" src="https://2.bp.blogspot.com/-08vSMkk1Kdk/TacvWsewHgI/AAAAAAAAAEk/kJ-B3p76hss/s320/thehungerscale_1.JPG" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="209" /></a></div>
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<span style="font-size: medium;"><b>A typical scenario for an adult woman attempting to lose weight:</b></span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">She wakes up feeling full of will-power and ready to start her diet. She skips breakfast in an attempt to reduce calories. Ignoring her hunger, she has a very light lunch (salad and water) and feels happy she was able to ignore the hunger and stay below 400 calories for the day so far. As the afternoon wears on, she becomes tired and fatigued (lack of food energy!), so she reaches for a 5-hour Energy shot to perk up. 5pm rolls around, and the hunger feelings have taken over her rational thoughts. She feels cranky and tired so she stops by Starbucks on the way home from work to grab a Venti Frapaccino. When she arrives home, she starts dinner while snacking on some Girl Scout cookies her daughter's troop was selling. She also samples dinner as she cooks. When dinner is ready, she piles her plate full of food, and feeling ravenous, finishes every bite in 5 minutes. Still feeling hungry, she goes back for seconds and finishes that too. A half-hour later, she feels bloated and stuffed, wishing she did not eat so much. Time for some Pepto. As the evening goes on, the kids decide to have some ice cream. She thinks to herself, "I skipped breakfast and had a healthy lunch, so I deserve some ice cream too". Still full from dinner, she eats a cup of ice cream with chocolate syrup.</span></div>
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Sound familiar? </div>
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The bottom line is <u>we eat (and don't eat) for many reasons OTHER THAN how hungry we are.</u> Young children are very good at eating when hungry and stopping when full. Many adults have lost that ability. We eat when we <i>are not </i>hungry because we may be happy, sad, socializing, celebrating, or mourning. And we don't eat when we <i>are </i>hungry because we are busy, sad, on diets, etc.</div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>The HUNGER SCALE is a great tool to use to be sure you are eating for HUNGER and not some other reason.</b> <b>Many unwanted calories are eaten when we don't listen to our hunger cues.</b> Use the chart above and the descriptions below to help you determine your stage of hunger. This will help you with your weight loss goals. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Hang the Hunger Scale chart </b></span><b><span style="font-family: "arial" , "helvetica" , sans-serif;">in your office, </span><span style="font-family: "arial" , "helvetica" , sans-serif;">on your refrigerator, or in your pantry as a friendly reminder</span>.</b></div>
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<u style="color: black;"><b>STAGES OF THE HUNGER SCALE</b></u></div>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><b style="font-family: Arial, Helvetica, sans-serif;"><span style="color: red;">1. Physically faint from hunger</span></b><span style="color: red; font-family: "arial" , "helvetica" , sans-serif;">:</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> You may have a headache. You can’t concentrate and feel dizzy. You may have trouble with coordination. You are totally out of energy and need to lie down. This may happen during a very restrictive diet.</span></li>
<li style="font-family: Arial, Helvetica, sans-serif; margin: 0px 0px 0.25em; padding: 0px;"><b><span style="color: red;">2. Ravenous</span>:</b> You are famished. You’re irritable and cranky and very hungry, with little energy. You may even feel nauseous.</li>
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<i><b><span style="color: red;">Do not let yourself get to a 1 or 2. It is at these stages where we make poor food choices and overeat because we are so hungry. </span></b></i><br />
<i><b><span style="color: red;">We then find ourselves uncomfortably full at a 9 or 10. </span></b></i></div>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><b style="color: blue;">3. Fairly Hungry</b><span style="color: blue;">: </span>You have a strong urge to eat. You are feeling an emptiness in your stomach and your stomach is "growling". <u>A good time to be eating.</u></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><b style="color: blue;">4. Slightly Hungry:</b> You start to think about food. Your body is giving you the signal that you might want to eat. You are a little hungry.</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><b><span style="color: blue;">5. Neutral:</span></b> Your body has enough fuel to keep it going and is physically and psychologically nearly satisfied.</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><b><span style="color: blue;">6. Pleasantly satisfied: </span></b>You’re fully at the point of satisfaction. It is time to stop eating.</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><b><span style="color: blue;">7. Full: </span></b>You’re past the point of satisfaction. You should have stopped eating by now.</li>
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<i><b><span style="color: blue;">Stages 3 through 7 are the safest stages. We should not let ourselves get hungrier than a 3 and we should avoid letting ourselves eat past a 7. </span></b></i></div>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><b><span style="color: red;">8. Stuffed: </span></b>You are actually starting to hurt (need to unbuckle your pants?). Maybe you shouldn’t have had more, but it tasted so good.</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: red;"><b>9. Bloated:</b> </span>Completely overate. Need to grab the Pepto or Rolaids and sit down for a while. The after-effects feel really uncomfortable. Often happens at a buffet or "all-you-care to-eat" event. Maybe you didn’t eat all day, got yourself to a 1 or 2 on the Hunger Scale, ate too much too quickly, and ended up here at a 9.</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><b style="color: red;">10. Nauseous:</b> BEYOND FULL. Think Thanksgiving Day feeling – you are physically miserable, don’t want to or can’t move, and feel like you never want to look at food again. aka "Food Coma"</li>
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<i><b>Obviously, we want to avoid Stages 8, 9, & 10 because the over-eating and large portions lead to weight gain...plus, it just plain hurts! </b></i></div>
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Try using the Hunger Scale today. See if you can break the vicious cycle of letting yourself get ravenously hungry and then overeating until you are stuffed and bloated. It will help you feel better and also help control your weight.</div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fuel Excellence!</span></div>
Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com22tag:blogger.com,1999:blog-8641712838177546002.post-7097163745103462882016-08-29T11:11:00.003-07:002016-08-29T11:22:31.438-07:00Watching TV can be good for your health!<div style="background-color: white;">
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;">Ok, so now that I have your attention,</span></span><br />
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><b>who says you have to watch TV sitting down?</b></span></span><br />
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><br /></span></span>
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><b>Oh, no...here comes The Perfect Storm: </b></span></span><br />
<br />
<ul>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">The summer sunny hours are slipping away. </span></li>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">Rainy season is on its way (well, in CA we hope so!). </span></li>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">Sports season is coming: baseball playoffs, football, hockey (Go Sharks!), etc.</span></li>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">New seasons of our favorite TV shows are coming. </span></li>
</ul>
<span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">These events can really take a toll on our outdoor exercise programs, </span><br />
<span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">BUT, there is a way to stay on track.</span><br />
<img alt="Image result for watching tv while exercising" height="209" src="http://www.gemfound.com/wp-content/uploads/2015/10/HOW-TO-MAKE-EXERCISING-FUN-WHILE-WATCHING-TV-07.jpg" width="320" /><br />
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><b><br /></b></span></span>
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><b>Exercise while you watch! </b> </span></span><br />
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><br /></span></span>
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;">If you are lucky enough to have a gym membership, then stay on track and keep it up! However, for those of us who do most of our exercise outdoors, Fall and Winter can be tricky times of year.</span></span><br />
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><br /></span></span>
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><b>The GOOD news</b>: We can still exercise indoors on rainy days or dark evenings while we catch up on our favorite sports teams, reality shows, sit-coms, or dramas. Old School core exercises and calisthenics are very popular. Think "Rocky Balboa": push-ups, sit-ups, dumbbells, and jump rope and you've got the makings of a great indoor workout.</span></span><br />
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><br /></span></span>
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><b>Here are some fun exercise ideas you can do while watching TV.</b></span></span><br />
<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;"><b>Get off the couch and go for it! </b></span></span><br />
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<ul>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">Enjoy "Dancing with the Stars"? or "The Voice"? Well, get up and dance or jump rope to the music!</span></li>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">Instead of using the DVR to skip commercials, do sit-ups, push-ups, squats, or jump rope during the 2-minute commercial breaks of your fav shows.</span></li>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">Is your weekend filled with watching college or pro football? Do 100 jumping jacks for every touchdown, 10 push-ups for every field goal, and 10 sit-ups for every first down! Or design your own combination of exercises.</span></li>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">You can do similar exercises during hockey or basketball games: perform jumping jacks or jump rope during power plays, do sit-ups and push-ups for every goal, and do squats for every point scored in basketball. You get the idea!</span></li>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">If you own dumbbells or kettle bells, you can also do sets of these during commercials or during games. </span></li>
<li><span style="color: #222222; font-family: arial, helvetica, sans-serif; line-height: 18.48px;">Put your stationary bike or other indoor exercise machine in front of the TV and workout while you watch! </span></li>
</ul>
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<span style="color: #222222; font-family: arial, helvetica, sans-serif;"><span style="line-height: 18.48px;">Every little bit of exercise helps, so utilize these times to exercise, improve your health, and keep yourself fit!</span></span><br />
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Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com8tag:blogger.com,1999:blog-8641712838177546002.post-52367527701078278722016-08-29T11:11:00.001-07:002016-08-29T11:14:35.202-07:00Watching TV can be good for your health!<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Ok, so now that I have your attention,</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: xx-small;"></span><span style="font-size: xx-small;">who says you have to watch TV sitting down?</span></b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 12pt;"></span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif; font-size: xx-small;"><u>Oh, no...here comes The Perfect Storm</u>: </span></span><br />
<ul style="line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">The summer sunny hours are slipping away. </span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Rainy season is on its way. </span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; line-height: 1.4;">Sports season is coming: baseball playoffs, football, hockey (Go Sharks!), etc.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">New seasons of our favorite TV shows are coming. </span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">These events can really take a toll on our outdoor exercise programs, BUT, there is a way to stay on track.</span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><br /></span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><b>Exercise while you watch! </b></span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy4UUJaqkMpVZjgh61xL5X6G_AqCNixMfZXYrdADou6vErSmaZv1AJVHhUiWzu4rkoZatVo1CLmnG0DxN516pitRp6WYXBk-RcJoeRJFNk4-nOUuMhL9X2Ob6lql_3FVNm8MO78eh0JtP3/s1600/tv1.JPG" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy4UUJaqkMpVZjgh61xL5X6G_AqCNixMfZXYrdADou6vErSmaZv1AJVHhUiWzu4rkoZatVo1CLmnG0DxN516pitRp6WYXBk-RcJoeRJFNk4-nOUuMhL9X2Ob6lql_3FVNm8MO78eh0JtP3/s320/tv1.JPG" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(238, 238, 238); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></span></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><br /></span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">If you are lucky enough to have a gym membership, then stay on track and keep it up! However, for those of us who do most of our exercise outdoors, this can be a tricky time of year.</span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><br /></span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">The GOOD news: We can still exercise indoors on rainy days or dark evenings while we catch up on our favorite sports teams, reality shows, sit-coms, or dramas. Old School core exercises and calisthenics are very popular. Think "Rocky Balboa": push-ups, sit-ups, dumbbells, and jump rope and you've got the makings of a great indoor workout.</span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><br /></span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><b>Here are some fun exercise ideas you can do while watching TV.</b></span></div>
<div style="background-color: white; color: #222222; line-height: 18.48px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><b>Get off the couch and go for it! </b></span><br />
<ol>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Enjoy "Dancing with the Stars"? or "The Voice"? Well, get up and dance or jump rope to the music!</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Instead of using the DVR to skip commercials, do sit-ups, push-ups, squats, or jump rope during the 2-minute commercial breaks of your fav shows.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Is your weekend filled with watching college or pro football? Do 100 jumping jacks for every touchdown, 10 push-ups for every field goal, and 10 sit-ups for every first down! Or design your own combination of exercises.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">You can do similar exercises during hockey or basketball games: perform jumping jacks or jump rope during power plays, do sit-ups and push-ups for every goal, and do squats for every point scored in basketball. You get the idea!</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">If you own dumbbells or kettle bells, you can also do sets of these during commercials or during games. </span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Put your stationary bike or other indoor exercise machine in front of the TV and workout while you watch! </span></li>
</ol>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Every little bit of exercise helps, so utilize these times to exercise, improve your health, and keep yourself fit!</span></div>
Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0tag:blogger.com,1999:blog-8641712838177546002.post-57557463967909845332015-08-04T08:54:00.003-07:002015-08-04T08:54:57.444-07:00Nutrition & Recovery from Injury<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-layout-grid-align: none; text-autospace: none;">
<b style="mso-bidi-font-weight: normal;">Don't let injuries sideline you on game day. A healthy sports diet can help you heal, recover, and get back in action!</b><br />
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<span style="font-size: large;"><span style="color: blue;"><b>Protein: </b></span></span>Injuries, surgeries, and stress can all increase protein needs, especially in young athletes. The body uses protein to build bone and muscle, heal injuries, and fight infections by keeping the immune system healthy.<br />
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<li><b><span style="color: blue;">Good sources of protein include fish, chicken, turkey, beef, pork, eggs, beans, soy foods, milk, cheese, and yogurt.</span></b></li>
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<span style="font-size: large;"><b><span style="color: purple;">Calcium & Vitamin D</span></b></span> work together to build and maintain strong bones.<br />
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<li><b><span style="color: purple;">Calcium is in dairy foods like milk, yogurt, & cheese; Calcium-fortified soy milk, almond milk, and orange juice; and veggies like broccoli and kale. </span></b></li>
<li><b><span style="color: purple;">Vitamin D is found in fish, eggs, and in fortified foods like milk & some orange juices. Your body can also make its own Vitamin D from the sunlight!</span></b></li>
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<b><span style="color: #38761d;"><span style="font-size: large;">Vitamin C</span> </span></b>helps your body to form collagen. Collagen is a protein needed for strength and flexibility; it repairs tendons and ligaments and strengthens bones. Vitamin C also gives your immune system a boost. Make sure you eat plenty of foods with Vitamin C. <span style="color: #38761d;"> </span><br />
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<li><span style="color: lime;"><span style="color: #38761d;"><b>Fruits and veggies are good sources of Vitamin C: oranges and orange juice, broccoli, red & green bell peppers, strawberries, grapefruit and grapefruit juice, tomatoes, papaya, cantaloupe, watermelon.</b></span></span></li>
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<b><span style="font-size: large;"><span style="color: red;">Vitamin A</span></span></b> is needed for growth & development, bone formation, wound healing, and it helps the immune system work properly.<br />
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<li><span style="color: red;"><b>Good sources of Vitamin A include bright orange fruits like mangoes, papayas, apricots, cantaloupe, and peaches; milk, eggs, liver, and fortified cereals; carrots, sweet potatoes, and red bell peppers; spinach, kale, and other dark-green leafy veggies.</b></span></li>
</ul>
Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com10tag:blogger.com,1999:blog-8641712838177546002.post-49194646097480588972015-06-09T09:23:00.000-07:002015-06-09T09:23:18.923-07:00Get Your ZZZZZs.... A to Z Weight-Loss Tips for Long-Term Success - Tip Z<div style="text-align: center;">
<b><span style="font-size: large;">3 Simple Ways Sleep Can Help You Lose Weight</span></b></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Many Americans do not get enough sleep. With our busy lifestyles, sleep seems to be a rare commodity, but getting adequate sleep is crucial to health and weight loss. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">How you ask? </span></div>
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<b><span style="font-size: large;">1. Getting more sleep gives you more energy to exercise. </span></b></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Exercise is an important factor in the weight loss equation. If you are constantly fatigued and tired from lack of sleep, you won't want to exercise. </span></div>
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<b><span style="font-family: Georgia, Times New Roman, serif;">Sleep = Energy = Exercise= Weight loss</span></b></div>
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<b><span style="font-size: large;">2. Getting more sleep reduces the number of hours you are awake and able to eat each day.</span></b></div>
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<span style="font-family: Georgia, 'Times New Roman', serif;">Someone who sleeps only 5 hours a day has the opportunity to eat during the other 19 hours. That is a lot of calorie input time! Try to get the recommended 7-9 hours of sleep each night, and that will reduce your eating opportunities, reduce calorie intake, and help you lose weight.</span></div>
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<b><span style="font-family: Georgia, Times New Roman, serif;">Sleep = Not eating = Reduced calorie intake = Weight loss</span></b></div>
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<span style="font-size: large;"><b>3. Getting more sleep reduces cravings for sweets, high-carb snacks, and large portions. </b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Let's face it: a sleepy brain makes poor choices, and that includes food choices.<b> </b>Many research studies have shown that lack of sleep leads to cravings for energy-dense sweets, high-carb foods, late-night snacking, and eating larger portions. These poor choices can all lead to excess calorie intake and weight gain. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><b>Sleep = Better food choices = Reduced calorie intake = Weight loss</b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>If you want to lose weight and get healthy, </b></span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>then get your ZZZZZZZs!</b></span></div>
Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com1tag:blogger.com,1999:blog-8641712838177546002.post-29082408022832751132015-02-13T09:24:00.002-08:002015-02-13T09:24:58.949-08:00You Decide! A to Z Weight-Loss Tips for Long-Term Success - Tip Y<br />
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<span style="font-family: Verdana, sans-serif;">Weight loss does not come from "super foods", "fat burning pills", "gluten-free diets", or any other external factor. </span></div>
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<span style="font-family: Verdana, sans-serif;">Weight loss comes from internal forces: YOUR DECISIONS!</span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to eat the potato chips or the fruit.</span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to drink sugary soda or water.</span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to sit and watch TV or get out and walk.</span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to sleep in an extra half hour or get up and exercise. </span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to drink 3 beers or enjoy 1 beer in moderation.</span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to order pizza or make a cheap, healthy dinner.</span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to go to the McDonald's drive-thru or stop for a quick, healthier sub sandwich.</span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to take the elevator or walk the stairs.</span></div>
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<span style="font-family: Verdana, sans-serif;">You decide to sit at the dog park or take the dog on a walk or jog.</span></div>
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<span style="font-family: Verdana, sans-serif;">The day-to-day decisions we make regarding our food intake and physical activity can make a HUGE impact on our lifestyle, health, and weight. </span></div>
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<span style="font-family: Verdana, sans-serif;">When it comes time to make these decisions, remember to think about your lifestyle and weight loss goals. </span></div>
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<span style="font-size: large;"><b>YOU DETERMINE YOUR WEIGHT LOSS SUCCESS!</b></span></div>
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<span style="font-size: large;"><b>YOU DECIDE!</b></span></div>
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<a href="http://3.bp.blogspot.com/-ciOyEZ1lRM4/VKwmth2ZvhI/AAAAAAAABps/cQteoHOsaKA/s1600/no%2Bexcuses.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-ciOyEZ1lRM4/VKwmth2ZvhI/AAAAAAAABps/cQteoHOsaKA/s1600/no%2Bexcuses.jpg" /></a></div>
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<span style="font-size: large;"><br /></span><span style="font-size: large;">"I don't have time to exercise."</span><br />
<span style="font-size: large;">"It's too expensive to eat healthy."</span><br />
<span style="font-size: large;">"I'm too busy with the kids' schedules."</span><br />
<span style="font-size: large;">Etc., etc., etc.</span><br />
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<span style="font-size: large;">If you want to get healthy, then you need to make goals and plans, NOT excuses. </span><br />
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<span style="font-size: large;"><b>Here are 10 simple tips to beat those excuses and get healthy:</b></span><br />
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<li><span style="font-size: large;">Jog or walk while the kids are at their sports practices, warm-ups, or games.</span></li>
<li><span style="font-size: large;">Turn on some music and dance while you do housework.</span></li>
<li><span style="font-size: large;">Do calisthenics, jump rope, or do jumping jacks while you watch your favorite TV program.</span></li>
<li><span style="font-size: large;">It's not necessary to eat fancy, </span><span style="font-size: large;">gluten-free, paleo diet foods and nutritional supplements from expensive grocers to be healthy. Much of the fad diets and supplements are unnecessary for most people anyway, and they don't work. Simple, whole, real foods are best, and tend to be cheaper.</span></li>
<li><span style="font-size: large;">Take a walk with the family after dinner.</span></li>
<li><span style="font-size: large;">Meet up with friends to go on a walk or a hike instead of having coffee or alcoholic beverages. </span></li>
<li><span style="font-size: large;">It only takes 5 minutes to pack a healthy lunch...really! Time yourself if you don't believe me! Make a PB and J sandwich, pack it with a banana, trail mix, and water, and bring this with you to work instead of eating out. This saves money and calories. </span></li>
<li><span style="font-size: large;">Play with the kids! Join in the fun and play hide and seek, tag, shoot hoops, play soccer, ride bikes, etc. The kids will love it too!</span></li>
<li><span style="font-size: large;">Walk or hike with the dog instead of sitting while your pooch plays at the dog park.</span></li>
<li><span style="font-size: large;">Google some easy, quick, healthy recipes you can cook at home with the family. If everyone chips in, it will get done quickly and is much cheaper and healthier than ordering pizza.</span></li>
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<span style="font-size: large;"><a href="http://www.cookinglight.com/food/everyday-menus/healthy-budget-recipes/view-all" target="_blank">Recipe ideas for cooking healthy on a budget</a> </span><br />
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<a href="http://4.bp.blogspot.com/-F4k-Fyo2xdA/VKwmvWG1yiI/AAAAAAAABp0/pmHuboRDkRk/s1600/not%2Beasy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" src="http://4.bp.blogspot.com/-F4k-Fyo2xdA/VKwmvWG1yiI/AAAAAAAABp0/pmHuboRDkRk/s1600/not%2Beasy.jpg" title="" /></a><span style="font-size: large;"><br /></span><br />
<span style="font-size: large;">When you find yourself making an excuse, </span><span style="font-size: large;">find a way to beat that excuse. </span><br />
<span style="font-size: large;">You are worth it!</span><br />
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<br />Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0tag:blogger.com,1999:blog-8641712838177546002.post-23392678954546875382015-01-05T17:30:00.000-08:002015-08-04T09:17:03.655-07:00Soccer Nutrition Tips<div>
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<span style="font-family: Georgia,"Times New Roman",serif;"><span style="color: blue; font-family: Georgia,"Times New Roman",serif; font-size: large;"><b>Soccer</b></span><span style="font-family: Georgia,"Times New Roman",serif;"> </span><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">requires endurance, speed, strength, and technical skills. </span><span style="font-family: Georgia, Times New Roman, serif;">Hard work in training is vital in order to improve performance, and a good sports diet can offer many benefits. </span></span></div>
<span style="font-family: Georgia,"Times New Roman",serif;"><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Eating the right foods at the right times can:</span></span><br />
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<span style="font-size: small;"><span style="font-family: Georgia, Times New Roman, serif;">-Allow you to train longer and with more intensity</span></span><span style="font-family: Georgia, Times New Roman, serif; font-size: small;"> </span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: small;">-Reduce fatigue</span><span style="font-size: small;"> </span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: small;">-Reduce risk of injury</span><span style="font-size: small;"> and illness</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-Help you recover more quickly from practices and games</span><br />
<span style="font-family: Georgia, Times New Roman, serif;">-Provide confidence in being well-prepared for game days</span><br />
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<span style="font-size: small;"><span style="color: black; font-weight: bold;"> </span></span><span style="font-size: small;"> <b><i>P</i></b></span><span style="font-family: Georgia,"Times New Roman",serif; font-size: small; line-height: normal; text-indent: 0px;"><b><i>roper nutrition is the key to achieving your optimum performance, both individually and as a team. </i></b></span></div>
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<b style="color: blue; font-size: x-large; line-height: 14.5454540252686px; text-indent: -0.38in;"><u>Fueling Soccer</u></b><br />
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<span style="font-size: small;"><b style="color: blue;">Carbohydrates (Carbs): </b><span style="color: blue;">whole grain breads, cereals, pastas, rice, fruits, veggies, crackers, low-fat milk, soy milk, almond milk, yogurt</span></span></div>
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<li><span style="font-size: small;">Carbs are the main fuel for sports, so most of your calories should come from carbs.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Your muscles use carbs for energy during practice and games, and carbs are also the main fuel for your brain.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Eating carbs before practice will help keep your energy high throughout practice and allow you to train harder. This will help improve your overall performance.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Carbs also “refuel” your muscles after practice and games. Refueling as soon as possible after practice increases your muscles’ energy storage (<i>glycogen</i>) for your next practice. This can help you recover more quickly and make practices seem easier, allowing you to train even harder. </span></li>
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<span style="font-size: small;"></span><span style="color: blue; font-size: small;"><b>Protein:</b> fish, chicken, turkey, beef, pork, eggs, beans, soy foods, milk, cheese, yogurt.</span><span style="font-size: small;"></span></div>
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<li><span style="font-size: small;">Protein is necessary for muscle recovery and repair after practices and games.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Protein is also very important for growth and development during the teen years.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Getting the right amount of protein will help you stay healthy, get stronger, and improve your game. </span></li>
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<span style="font-size: small;"><b>Fluids</b> → water, sports drinks (Gatorade), milk, 100% juice</span></div>
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<li><span style="font-size: small;">Fluids are very important before, during, and after training and games. </span></li>
<li><span style="font-size: small;">Dehydration can cause headaches, muscle cramps, and fatigue. This can really hurt your performance.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">It is important to start drinking fluids at least 1 to 2 hours before practice, take quick fluid "pauses" during practice, and continue drinking fluids after practice so you can rehydrate your body.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Water is the best choice for hydration. </span></li>
<li><span style="font-size: small;">However, it is recommended to drink sports drinks with added carbs and electrolytes (like Gatorade) during <u>strenuous</u> practices lasting 2 hours. This added fuel will give you energy during the last minutes of an intense practice session when your energy is running low. </span></li>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><u><b>Soccer Nutrition Tips on </b></u><u style="color: lime;"><b><span style="color: blue;">School Days.</span></b></u></span></div>
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<span style="font-size: small;"><span style="color: black;"><span style="color: blue;">ALWAYS EAT A HEALTHY BREAKFAST AND LUNCH! </span></span></span><br />
<span style="font-size: small;"><span style="color: black;"> <i><b><span style="color: black;">Student athletes</span></b></i></span><i><b style="color: black;"> </b><b><span style="color: black;">who eat breakfast perform better in the classroom</span></b></i><i><b><span style="color: black;"> than those who skip breakfast.</span></b></i></span></div>
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<span style="color: black; font-size: small;">Some healthy examples include:</span></div>
<ul style="font-family: Georgia, 'Times New Roman', serif;"><a href="http://2.bp.blogspot.com/-jmhoGjCrWgU/VKspbtoyM2I/AAAAAAAABpM/tU5Z3jJsOoI/s1600/whole%2Bwheat%2Bsandwich.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-jmhoGjCrWgU/VKspbtoyM2I/AAAAAAAABpM/tU5Z3jJsOoI/s1600/whole%2Bwheat%2Bsandwich.jpg" width="200" /></a>
<li><span style="font-size: small;"><u><span style="color: black;"><b>breakfast</b></span></u><i><b><span style="color: black;">: </span></b></i></span><span style="color: black; font-size: small;">cereal with fruit and milk; large fruit/yogurt smoothie; breakfast burrito with eggs, cheese, and ham; pancakes or waffles with fruit and turkey sausage; oatmeal with dried fruit and milk; bagel topped with PB and glass of milk.</span></li>
<li><span style="color: black; font-size: small;"><u><b>lunch</b></u>: Make a healthy lunch at home and bring it to school- </span><span style="color: black; font-size: small;">PB and jelly sandwiches, deli meat sandwiches, fruits, cheese and crackers, sports bars, trail mix, water or milk</span><span style="color: black; font-size: small;">. </span></li>
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<span style="font-size: small;"><span style="color: blue;">AFTER-SCHOOL/PRE-PRACTICE SNACK OR MEAL</span><span style="color: blue;">.</span> These should be high-carb foods and low in fat so they digest quickly enough before your practice. If practice is late in the evening, then more food can be eaten so you don't get hungry during practice. </span><i><span style="color: red; line-height: 18.1818180084229px;">Avoid fatty, greasy fast foods and junk foods because they can cause stomach aches and make you feel tired and sleepy before practices.</span></i><br />
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<span style="font-size: small;">Pre-practice snack/meal ideas (have both food and fluids)</span><span style="font-size: small;"> </span></div>
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<li><span style="font-family: Georgia, 'Times New Roman', serif; font-size: small;">Foods: </span><span style="font-family: Georgia, Times New Roman, serif;">Fruit, granola bar, crackers, trail mix, pretzels, bagel with PB, sandwich, fruit smoothie</span></li>
<li style="font-family: Georgia, 'Times New Roman', serif;"><span style="font-size: small;">Fluids: Water is best. </span></li>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-BOIC2s2CDEsSZXgc4tH8ibgnfva8QpAskcngUzAVaDbP6jZiN5qj97g9b7m_OcdNXv3x5vzH1DiL2RV6fyaj-dRLWhqCP6j07MUvuAYwAgTu036mla0s8RqN6xbof6eFTOgAyk7Gq7qT/s1600/choc+milk+and+banana.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-BOIC2s2CDEsSZXgc4tH8ibgnfva8QpAskcngUzAVaDbP6jZiN5qj97g9b7m_OcdNXv3x5vzH1DiL2RV6fyaj-dRLWhqCP6j07MUvuAYwAgTu036mla0s8RqN6xbof6eFTOgAyk7Gq7qT/s200/choc+milk+and+banana.png" width="159" /></a></span></div>
<a href="http://4.bp.blogspot.com/-pDZUa1NKW2o/VKs3dpYJzxI/AAAAAAAABpc/kOThWy9fm-o/s1600/trail%2Bmix.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-pDZUa1NKW2o/VKs3dpYJzxI/AAAAAAAABpc/kOThWy9fm-o/s1600/trail%2Bmix.jpg" width="154" /></a><span style="font-size: small;"><span style="color: blue;">REFUEL AND REHYDRATE IMMEDIATELY AFTER PRACTICE</span>: </span><br />
<span style="font-size: small;">Eating a snack with carbs and protein as soon as possible after practice (within 30 minutes) helps your muscles recover more quickly. The snack should be readily available in your soccer bag so you can eat it as soon as possible (on the drive home). </span><span style="font-size: small;">Chocolate milk, sports bars, trail mix, and fruit are a great post-workout recovery snacks.</span></div>
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<span style="color: blue; font-family: Georgia, 'Times New Roman', serif;">EAT A HEALTHY DINNER WITHIN 2 HOURS AFTER PRACTICE; DON'T FORGET FLUIDS TOO! </span><span style="font-family: Georgia, 'Times New Roman', serif;"> Your dinner meal will help you refuel and recover for the next day's practice or game.</span><br />
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<span style="font-size: small;"><i><b>Remember, the best energy booster and muscle builder for athletes is </b></i></span></div>
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<span style="font-size: small;"><i><b>a healthy sports diet!</b></i></span></div>
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Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com2tag:blogger.com,1999:blog-8641712838177546002.post-61646069861006183582014-11-19T09:13:00.002-08:002014-11-19T09:17:51.260-08:00Thanksgiving Day Dieting? I say NO! Read on.......Happy Thanksgiving everyone!<br />
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Well, if you happen to Google "Nutrition Tips for Thanksgiving" you will get over 17 million results from nutrition experts (and many non-experts) telling you to "eat this, don't eat that", "avoid dessert, have fruit instead", and it goes on and on.<br />
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What's the reality? Well, my reality is that this is one day of the entire year that I get to enjoy Nana's pumpkin pie, Auntie Becki's deviled eggs, Papa's mashed potatoes, and Mom's turkey stuffing. Am I going to avoid all of those things in order to stay on my nutritional plan? NO! So I'm certainly not going to advise anyone else to avoid their favorite Thanksgiving foods that they get to enjoy once a year.<br />
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What is the best nutrition advice for <b>THANKSGIVING</b> festivities? <b>PORTION CONTROL</b>!<br />
<u>Portion control is the key</u> to all sound nutrition plans, and it also allows you to occasionally enjoy your favorite foods, including those Thanksgiving favorites that you look forward to once a year.<br />
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Here are a few suggestions to help with Portion Control:<br />
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<li><i><b>Please eat breakfast (or something healthy) before the big dinner</b></i>. Many people think that if they starve themselves the entire day until the big dinner that they may be controlling their calories. The exact opposite happens! When you avoid eating until the big dinner, your brain does not have the energy to think rationally. Plus, your morning "starvation" gives you a false sense of accomplishment and a license to overeat - as soon as you see food, you may immediately take larger portions, overeat everything, and feel completely and uncomfortably stuffed after the meal. This in fact results in higher calorie intake for the day.</li>
<li><i><b>Avoid "over-snacking" on the chips, dips, and fatty snacks</b></i> that may be out and about during the early festivities and football games. These extra calories will add up. If it is the Thanksgiving meal that you want to enjoy, then snack lightly. </li>
<li><i><b>Eat slowly and wait at least 20 minutes before you go back for "seconds"</b></i>. It takes our brain at least 15-20 minutes to realize that our stomach is full, so if you eat slowly and wait that amount of time, you may realize that you are already full, avoid getting "seconds", avoid overeating, and avoid excess calories.</li>
<li><i><b>Use your plate as a Potion Control tool.</b></i> Enjoy a smaller portion of each of the Thanksgiving foods. If you can't fit it on your plate, then you probably should take smaller portions of your favorites. </li>
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Also, <b>take a nice after-dinner walk with the family, play some football, shoot some hoops, or play soccer to help burn some of those Thanksgiving calories.</b><br />
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I would like to wish everyone a safe, fun, and Happy Thanksgiving.<br />
May we all be blessed with family, food, and health.Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0tag:blogger.com,1999:blog-8641712838177546002.post-49550461624760109032014-10-09T11:50:00.001-07:002014-10-09T11:50:31.866-07:00Halloween Nutrition Tips- Tricks to Avoid Over-Eating the Treats!<div style="font-family: 'Trebuchet MS', sans-serif;">
<span style="color: #b45f06;"><i><span style="font-family: Georgia,"Times New Roman",serif;"><b>This is a re-post of one of my very popular seasonal blogs. </b></span></i></span><br />
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Halloween is the official beginning of the holiday season. For those who are watching their weight or trying to follow a diet plan, this can be a VERY difficult time of year.</div>
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Here are a few <b>"tricks" to help you avoid overeating those Halloween "treats".</b></div>
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<li><span style="color: blue;">Start at the store. <i><b>Avoid buying the Halloween candy you love</b></i>.</span> For me, it is Kit Kat or Reese's PB cups, so I buy other types of candy to hand out at the door. After the big night is over, I won't have a bunch of leftover candy that I know I will eat.</li>
<li><span style="color: blue;">Out of sight, out of mind. <i><b>Avoid setting the big bowl of Halloween loot on the kitchen counter</b></i> </span>where you can easily walk by and eat several pieces without even realizing it. Put the candy in the pantry or cupboard, and instead put sliced fruit or veggies on the counter.</li>
<li><span style="color: blue;">Help friends and coworkers too. <i><b>Avoid bringing all your extra candy to your workplace</b></i>.</span> I am a big advocate of workplace wellness. They too are probably watching their weight or trying to be healthy, so no need to sabotage their efforts. If you really want to get rid of the candy, just throw it out. Yes, it may be wasteful, but it's better than you and your coworkers being "Waist-FULL". </li>
<li><span style="color: blue;">Be real. <i><b>Allow yourself some treats, but do so in moderation!</b></i></span> Make a deal with yourself about how many treats you will allow yourself each day and account for those calories in your daily calorie plan or workout schedule. </li>
<li><span style="color: blue;">If you do go overboard on Halloween treats, DO NOT beat yourself up about it! <i><b>Avoid the negative thoughts about yourself.</b></i></span> It doesn't mean that you are "weak" or "worthless". Avoid the all-or-nothing talk, like "I should just start my diet over again after the New Year." Try to stay on track. Just own it, move on, and stay focused one day at a time. The holidays can be a challenging 3-month period for weight loss, so weight maintenance may be a more realistic goal.</li>
<li><i><b><span style="color: blue;">Use physical activity to help you through the Halloween munchies. </span></b></i>Below are samples of some common Halloween candies and their calorie contents. As a <u>guideline</u>: To "burn off" an additional 200 calories of Halloween treats you need to: walk 40 minutes, run 20 minutes, bicycle 25 minutes, or swim 25 minutes (based on a 150 lb. person). Walking the kids around the neighborhood on Halloween night is a great start!</li>
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Candy Corn, 20 pieces = <b>130 calories</b></div>
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Little Fun Size Bars of Nestle’s Crunch, Snicker's, Milky Way, Kit Kat, Hershey's chocolate, Reese's PB Cup, Butterfinger, Twix, Almond Joy, or similar = <b>70-100 calories each</b></div>
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Peanut M&M’s – 2 Fun Size Packs = <b>180 calories</b></div>
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M&M’s – 2 Fun Size Packs = <b>140 calories</b></div>
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York Peppermint Pattie – 1 pattie = <b>70 calories</b></div>
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Milk Duds – 1 treat size box = <b>40 calories</b></div>
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SweetTarts – 1 treat size pack = <b>50 calories</b></div>
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1 Tootsie Pop – 1 pop = <b>60 calories</b></div>
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1 Tootsie Roll – 1 small roll = <b>13 calories</b></div>
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Twizzlers – 1 treat size pack=<b> 45 calories</b></div>
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<b>Happy Holidays!</b></div>
Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com1tag:blogger.com,1999:blog-8641712838177546002.post-22785938271614459072014-09-16T16:53:00.001-07:002014-09-16T16:53:20.831-07:00Athletes and Alcohol - A Bad Mix<span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Athletes train hard and compete in order to achieve their dreams. These dreams may be impossible to achieve if athletes choose to drink alcohol. Consuming alcoholic beverages, even days before or after an important practice or competition, can erase the beneficial effects of training and ruin their chances of achieving optimum performance.</span><br />
<span style="font-family: Georgia,"Times New Roman",serif; font-size: small;"><br /></span><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Alcohol use is of <b>particular concern with collegiate athletes</b>. Shockingly, a national study of college student drinking found that <i>student-athletes</i> have significantly higher rates of heavy drinking than non-athletes. "Heavy drinking" is </span><span style="font-family: Georgia, Times New Roman, serif; font-size: small;">defined as 5 or more drinks consecutively for men, 4 or more for women.</span><br />
<span style="font-family: Georgia,"Times New Roman",serif; font-size: small;"><br /></span><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">In addition to the health and safety concerns of excessive alcohol consumption,</span><br />
<span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">here are the <b>Top 10 reasons why athletes should avoid alcohol consumption:</b></span><br />
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<ol><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL30Ri8qoWq0KJh06folDBoN7z85pqWsp6SlweTDjHDyeK98a5G_VNZ5PNKZfFXrP8O26JnhOuFbqGMFLCotHRG6qPOYBFzhWNWWRSZY4xGhuL3yHcaDiNLJbYBmkiEjTPCHj2CfvDxCHH/s1600/CrossFit-Fatigue-e1349893500425.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL30Ri8qoWq0KJh06folDBoN7z85pqWsp6SlweTDjHDyeK98a5G_VNZ5PNKZfFXrP8O26JnhOuFbqGMFLCotHRG6qPOYBFzhWNWWRSZY4xGhuL3yHcaDiNLJbYBmkiEjTPCHj2CfvDxCHH/s400/CrossFit-Fatigue-e1349893500425.jpg" height="211" width="320" /></a></span>
<li><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Drinking alcohol after a training session or practice can negate the benefits of your hard work, because it can decrease muscle protein synthesis, <b>impairing </b><b>muscle growth</b> and canceling out the gains from your workout.</span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Alcohol causes <b>dehydration</b>, many hours to days after its use. Dehydration leads to headaches, fatigue, impaired balance, and a host of other problems that significantly impair performance and recovery.</span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Alcohol use can <b>inhibit </b><b>the secretion of Huma</b><b>n Growth Ho</b><b>rmone</b>, a hormone naturally produced in our body which is important in muscle growth and recovery.</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: small;">Alcohol is a toxin, and it can disrupt normal cell function and impair the ability of muscles cells to produce ATP, the main energy molecule in our cells. </span><span style="font-size: small;">This can deplete your energy significantly, resulting in <b>loss of endurance.</b></span></span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Alcohol is high in calories, low in nutrients, and the body treats it like fat. This can lead to <b>unwanted weight gain in the form of fat </b><b>storage</b>, which can hamper athletic performance.</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: small;">Alcohol consumption may <b>inhibit the absorption of some important </b></span><span style="font-size: small;"><b>vitamins and minerals</b> like thiamin, zinc, folic acid, and Vitamin B12. These nutrients are extremely important for energy metabolism and new cell growth, such as muscle cells and red blood cells. </span></span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Alcohol use affects and disrupts your sleep-cycle, <b>reducing your ability to lea</b><b>rn and retain new information</b>, such as learning new plays, studying films, and applying strategy during games.</span><span style="font-size: small;"> </span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Alcohol consumption <b>provides only "em</b><b>pty calories"</b> and may displace valuable nutrient-dense beverages important to athletes, such as milk or 100% fruit juices.</span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Heavy drinking can <b>negatively affect brain and body activities</b> for up to 3 full days.</span></li>
<li><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;">Two consecutive nights of heavy drinking can negatively impact an athlete's body and brain for up to 5 days!!!</span></li>
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<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: small;">Is a night of drinking worth all of these negative effects on your sports performance?</span></span><br />
<span style="font-family: Georgia, Times New Roman, serif;"><span style="font-size: small;">For the serious athlete in training, with serious goals, a resounding "NO" should be the answer. </span><span style="font-size: small;">Enjoy the party and time with your friends, but volunteer to be the designated driver instead. </span></span><br />
<span style="font-family: Georgia,"Times New Roman",serif; font-size: small;"><br /></span><span style="font-size: small;"><span style="font-family: Georgia,"Times New Roman",serif;"><br /></span></span><span style="font-family: Georgia,"Times New Roman",serif; font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><span style="font-size: small;"><b>Fuel wisely to reach your dreams. </b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span>Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com4tag:blogger.com,1999:blog-8641712838177546002.post-87367650290807658342014-09-02T15:32:00.002-07:002014-09-02T15:32:30.909-07:00Healthy Half-time Fuel for the Performance Athlete<b><span style="font-family: Georgia, Times New Roman, serif;">Do you compete in a high-intensity, endurance sport with minimal breaks during games? </span></b><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<b><span style="font-family: Georgia, Times New Roman, serif;">Do you find yourself without any opportunities to hydrate or fuel during competition? </span></b><br />
<b><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<b><span style="font-family: Georgia, Times New Roman, serif;">Do you have a hard time eating a pregame meal because of a nervous stomach or "butterflies"? </span></b><br />
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Competing at a high-intensity for long periods of time without a break can leave you dehydrated and fatigued from low energy, especially if you do not hydrate and fuel properly before competition.<br />
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<u>Consider this:</u><br />
<span style="color: red;"><b>Three main causes of exercise fatigue and impaired sports performance are:</b></span><br />
<ol>
<li><b>dehydration</b></li>
<li><b>reduced energy stores in muscles ("glycogen")</b></li>
<li><b>low blood sugar levels</b></li>
</ol>
For some sports (like soccer), the only opportunity for a break is half-time.<br />
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<b><span style="color: blue;">Rehydrating and refueling during competition (at half-time) can help keep sports performance at optimal levels</span></b> and help get you through the second half of the game, especially those crucial final minutes when physical and mental fatigue can really take a toll. This is even more important if you consider those unexpected overtime periods that sometimes occur.<br />
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<span style="color: blue;"><b>Halftime is a great opportunity to refuel and rehydrate</b></span>. Fluids provide the much needed hydration for your body to cool itself and maintain its optimal temperature. Carbohydrate foods provide the much needed glucose (sugar) your brain and muscles use during competition.<br />
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Here are some <b><span style="color: blue;">half-time snack suggestions</span></b> that provide your body with the much needed fluids and fuel (glucose) to stay strong, delay fatigue, and keep your performance high. These foods are high in water content, high in carbohydrates, and low in fat so they digest quickly.<br />
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe0obTR7FEFwy-PjTCMpLm61eRiwXzZt7Wkpk9VBlvzOKwJk6dpgEA_x277RhwjcSxpnKJBk2aL6kLs18CX9x5cMuyfjNcNfHcneK8zoN4x0vbufR3UiCSS23tMZ0cOzlljcQ1Y50BZcxv/s1600/Fruit_Bowl.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhe0obTR7FEFwy-PjTCMpLm61eRiwXzZt7Wkpk9VBlvzOKwJk6dpgEA_x277RhwjcSxpnKJBk2aL6kLs18CX9x5cMuyfjNcNfHcneK8zoN4x0vbufR3UiCSS23tMZ0cOzlljcQ1Y50BZcxv/s320/Fruit_Bowl.jpg" height="132" width="200" /></a>
<li><b><span style="color: blue;">Sports Drinks (Gatorade) or Water</span></b></li>
<li><b><span style="color: blue;">Bananas</span></b></li>
<li><b><span style="color: blue;">Strawberries</span></b></li>
<li><b><span style="color: blue;">Grapes</span></b></li>
<li><b><span style="color: blue;">Cut-up melon</span></b></li>
<li><b><span style="color: blue;">Sliced oranges</span></b></li>
<li><b><span style="color: blue;">Apple wedges</span></b></li>
</ul>
<i>Remember one of the most important rules of sports nutrition:</i><br />
<b>Never try anything new for the first time on GAME DAY!!! </b><br />
<b>Try different carbohydrate foods during practice first</b> to see if they settle well in your stomach.<br />
Everyone is different. What works for a teammate, may not work for you.<br />
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<b>Fuel Excellence!</b><br />
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Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0tag:blogger.com,1999:blog-8641712838177546002.post-66269333745819191242014-08-16T13:05:00.000-07:002014-08-16T13:05:42.458-07:00Water Polo Nutrition <div style="font-family: Georgia, 'Times New Roman', serif;">
<span style="font-family: Georgia,"Times New Roman",serif; font-size: small;"><span style="font-size: large;"><b>Water polo</b></span> is one of the toughest sports. It requires many skills such as speed, endurance, strength, and power. <b>Proper nutrition is the key to achieving your optimum performance</b>, both individually and as a team. Eating the right foods at the right times can:</span><br />
<ul>
<li><span style="font-size: small;">Allow you to train longer & with more intensity</span><span style="font-size: small;"> <div class="separator" style="clear: both; text-align: center;">
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<li><span style="font-size: small;">Reduce fatigue</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Reduce risk of injury</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Help you recover more quickly from practices and games</span><span style="font-size: small;"><span style="color: black;"></span></span></li>
<li><span style="font-size: small;">Improve your overall performance</span></li>
</ul>
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<span style="font-size: large;"><b><u>Fueling Water Polo</u></b></span></div>
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<span style="font-size: small;"><b style="color: blue;">Carbohydrates (Carbs): </b><span style="color: blue;">whole grain breads, cereals, pastas, rice, fruits, veggies, crackers, low-fat milk & yogurt.</span></span></div>
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<li><span style="font-size: small;">Carbs are the main fuel for sports, so most of your calories should come from carbs.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Your muscles use carbs for energy during practice and games, and carbs are also the main fuel for your brain.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Eating carbs before practice will help keep your energy high throughout practice and allow you to train harder. This will help improve your overall performance.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Carbs also “refuel” your muscles after practice and games. Refueling as soon as possible after practice increases your muscles’ energy storage (<i>glycogen</i>) for your next practice. Overtime, this can help you recover more quickly and make practices seem easier, allowing you to train even harder. </span></li>
</ul>
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<span style="font-size: small;"></span><span style="color: blue; font-size: small;"><b>Protein:</b> fish, chicken, turkey, beef, pork, eggs, beans, soy foods, milk, cheese, yogurt.</span><span style="font-size: small;"></span></div>
<ul style="font-family: Georgia, 'Times New Roman', serif;">
<li><span style="font-size: small;">Protein is necessary for muscle recovery and repair after practices and games.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Protein is also very important for growth and development during the teen years.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Getting the right amounts of protein will help you stay healthy, increase muscle mass, and improve your game. </span></li>
</ul>
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<span style="font-size: small;"><b>Fluids</b> → water, sports drinks (Gatorade), milk, 100% juice</span></div>
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<li><span style="font-size: small;">Fluids are very important before, during, and after training and games. Yes, even though you are in the water, you can still become very dehydrated if you don't drink fluids.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Dehydration can cause headaches, muscle cramps, and fatigue. This can really hurt your performance.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">It is important to start drinking fluids at least 1 to 2 hours before practice, take quick fluid breaks every 20 minutes during practice, and continue drinking fluids after practice so you can “rehydrate” your body.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Water is fine during games as they are less than one hour long.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">However, it is recommended to drink sports drinks with added carbs and electrolytes (like Gatorade) during practice, because practices are long and strenuous. This added fuel will give you energy during the last minutes of practice when your energy is running low. Water with fruit during practice can also work great, but liquid calories like Gatorade tend to digest more easily while swimming.</span></li>
</ul>
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<span style="font-size: large;"><u><b>Tips for Fueling High School Water Polo Practice</b></u></span></div>
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<span style="font-size: large;"><u><b><span style="color: blue;">on School Days.</span></b></u></span><br />
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<span style="font-size: small;"><span style="color: black;"><span style="color: blue;">ALWAYS EAT A HEALTHY BREAKFAST AND LUNCH! </span> How else will you survive the school day? <i><b><span style="color: black;">Student athletes</span></b></i></span><i><b style="color: black;"> </b><b><span style="color: black;">who eat breakfast perform better in the classroom</span></b></i><i><b><span style="color: black;"> than those who skip breakfast.</span></b></i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcCfjiN6btEw5pVnFx4guqjzS9TXKVVy5LX1-fY7OcAxyEh-CE5_a71BiTfsoRBTTbgVgaMz93p9XQPUJPWMUzy7XljK3J1Z5goKKfrWSRT95YQiRp832VmuO1NtLXWmitu5ZnCDnFd2dV/s1600/breakfast+burrito.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcCfjiN6btEw5pVnFx4guqjzS9TXKVVy5LX1-fY7OcAxyEh-CE5_a71BiTfsoRBTTbgVgaMz93p9XQPUJPWMUzy7XljK3J1Z5goKKfrWSRT95YQiRp832VmuO1NtLXWmitu5ZnCDnFd2dV/s200/breakfast+burrito.jpg" height="171" width="200" /></a></div>
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<span style="color: black; font-size: small;">Some healthy examples include (but not limited to):</span></div>
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<li><span style="font-size: small;"><u><span style="color: black;">breakfast</span></u><i><b><span style="color: black;">: </span></b></i></span><span style="color: black; font-size: small;">cereal with fruit and milk; large fruit/yogurt smoothie; breakfast burrito with eggs, cheese, and ham; pancakes or waffles with fruit and turkey sausage; large bowl of oatmeal with dried fruit and milk; large bagel topped with PB and glass of milk.</span></li>
<li><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix88oQ_Ii4AOyY8z-DJLlKnym0tCR3I18s5J9VGf7JNfxmiwBYz4vaIgK_m-OJw3zr134EQXf-6T2NE9cxi2_akvJ2zxfWGLdtdquON28mlAM8MoMQfSGU0QOXwR88ebhSuHaDx3U5Wyzw/s1600/sandwich_1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix88oQ_Ii4AOyY8z-DJLlKnym0tCR3I18s5J9VGf7JNfxmiwBYz4vaIgK_m-OJw3zr134EQXf-6T2NE9cxi2_akvJ2zxfWGLdtdquON28mlAM8MoMQfSGU0QOXwR88ebhSuHaDx3U5Wyzw/s200/sandwich_1.jpg" height="200" width="173" /></a><span style="color: black; font-size: small;"><u>lunch</u>: brown bag it! Make a healthy lunch at home and bring it to school- </span><span style="color: black; font-size: small;">PB & jelly sandwiches, deli meat sandwiches, fruits, cheese and crackers, sports bars, water or Gatorade</span><span style="color: black; font-size: small;">. </span><span style="font-size: small;"><i><span style="color: red; line-height: 18.18181800842285px;">Avoid fatty, greasy fast foods and junk foods because they can cause stomach aches and make you feel tired and sleepy before afternoon practices.</span></i></span></li>
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<span style="font-size: small;"><span style="color: blue;">HAVE A QUICK AFTER-SCHOOL SNACK</span><span style="color: blue;">.</span> It should be small, high-carb food and low in fat so it digests quickly enough before your practice.<b><span style="color: #274e13;">**</span></b></span></div>
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<li><span style="font-size: small;">Pre-practice snack ideas (have both food & fluids)</span><span style="font-size: small;"> </span></li>
<ul>
<li><span style="font-size: small;">Foods: Fruit, granola bar, crackers, or pretzels.</span><span style="font-size: small;"> </span></li>
<li><span style="font-size: small;">Fluids: Water,</span><span style="font-size: small;"> Gatorade, small low-fat, skim, or soy milk.</span></li>
</ul>
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<span style="font-size: small;"><b style="color: #274e13;">**You now have "Healthy Vending" machines at school, but bringing healthy fuel from home is much cheaper.</b><span style="color: #274e13;"> </span></span><br />
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<span style="font-size: small;"><span style="color: #274e13;"><span style="color: black;"><span style="color: blue;">EAT DURING STUDY HALL BEFORE THE LATER PRACTICE SESSIONS</span>:</span><span style="color: black;"> When study hall and later practice sessions begin, there will be a very long time between lunch and practice, so be sure to bring a "2nd lunch" to eat during study hall.</span></span> </span></div>
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<span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-BOIC2s2CDEsSZXgc4tH8ibgnfva8QpAskcngUzAVaDbP6jZiN5qj97g9b7m_OcdNXv3x5vzH1DiL2RV6fyaj-dRLWhqCP6j07MUvuAYwAgTu036mla0s8RqN6xbof6eFTOgAyk7Gq7qT/s1600/choc+milk+and+banana.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-BOIC2s2CDEsSZXgc4tH8ibgnfva8QpAskcngUzAVaDbP6jZiN5qj97g9b7m_OcdNXv3x5vzH1DiL2RV6fyaj-dRLWhqCP6j07MUvuAYwAgTu036mla0s8RqN6xbof6eFTOgAyk7Gq7qT/s200/choc+milk+and+banana.png" height="200" width="159" /></a></span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqnfmq98nDiOUNBUSZmcyqfh7lpV0sINqklIiu-TEyoOsxCEc6HKMhQ25y4xFgRarQaHoJfn1MQ2qau-t6mciqxm1u4pFP689J4eCTTrKFZ7T9Sl5YhAjJJnkOnzA6jNaOeoKfwDqLHcpw/s1600/nu-go+bar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqnfmq98nDiOUNBUSZmcyqfh7lpV0sINqklIiu-TEyoOsxCEc6HKMhQ25y4xFgRarQaHoJfn1MQ2qau-t6mciqxm1u4pFP689J4eCTTrKFZ7T9Sl5YhAjJJnkOnzA6jNaOeoKfwDqLHcpw/s200/nu-go+bar.jpg" height="89" width="200" /></a><span style="font-size: small;"><span style="color: blue;">REFUEL AND REHYDRATE IMMEDIATELY AFTER PRACTICE</span>: </span><span style="font-size: small;">Eating a snack with carbs and protein as soon as possible after practice (within 30 minutes) helps your muscles recover more quickly. The snack should be readily available in your water polo bag or backpack so you can eat it as soon as possible. </span><span style="font-size: small;">Chocolate milk, sports bars, and fruit are a great post-workout recovery snacks.</span></div>
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<span style="font-size: small;"><span style="color: blue;">EAT A HEALTHY, HEARTY DINNER WITHIN 2 HOURS AFTER PRACTICE; DON'T FORGET FLUIDS TOO! </span> Your dinner meal will help you refuel and recover for the next day's practice.</span></div>
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<span style="font-size: large;"><u><b>Tips for Fueling on Tournament Days:</b></u></span></div>
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The best food to eat between games will be high in carbs, include a good source of protein, and be low in fat. And, of course, don't forget fluids! </div>
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Fatty, greasy foods should be <u>avoided, </u>because they take a long time to digest and may cause stomachaches and fatigue.</div>
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<span style="color: red;"><b><i>(i.e. <u>NO</u> donuts, fatty pastries, greasy fast foods, etc).</i></b> </span></div>
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<b><span style="color: blue;">Tournament day food ideas that parents can bring and athletes can eat between games:</span></b></div>
<span style="font-family: Georgia, Times New Roman, serif;"><b><span style="color: blue;">-</span>chocolate milk (low fat or soy), </b></span><b style="font-family: Georgia, 'Times New Roman', serif;">fruit, </b><b style="font-family: Georgia, 'Times New Roman', serif;">yogurt cups, cheese sticks, bagels and cream cheese, PB&J sandwiches, deli sandwiches like turkey or ham, sports/granola bars, trail mix, pretzels, pita chips, beef jerky, and of course water and Gatorade.</b></div>
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<span style="font-size: small;"><i><b>Remember, the best energy booster and muscle builder for athletes is </b></i></span></div>
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<span style="font-size: small;"><i><b>a healthy sports diet. </b></i></span></div>
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<span style="font-size: small;"><br /></span><span style="font-size: small;"><span style="font-size: large;"><b><span style="color: blue;">Go Warriors!</span></b></span></span><br />
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<span style="font-size: small;"><span style="font-size: large;"><b><span style="color: blue;"><br /></span></b></span></span></div>
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Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0tag:blogger.com,1999:blog-8641712838177546002.post-4605108401550812522014-07-07T21:14:00.002-07:002014-07-07T21:42:49.328-07:00Who, What, When, Where, and Why? A to Z Weight-Loss Tips for Long-Term Success - Tip W<br />
<span style="background-color: white; font-family: 'Trebuchet MS', sans-serif; line-height: 21px;">Snacking is very important for supporting a healthy lifestyle. It can keep you energized at work, in class, and give you a good boost of energy before exercise.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://3.bp.blogspot.com/-UcY4bW7LlMI/U6NaBxFRmcI/AAAAAAAABmM/JdmkTvi0AYk/s1600/5ws.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-UcY4bW7LlMI/U6NaBxFRmcI/AAAAAAAABmM/JdmkTvi0AYk/s1600/5ws.png" height="253" width="320" /></a>However, if snacking becomes out of control and unhealthy, it can do more harm than good. Excessive calorie intake from poor snack choices or snacking when not really hungry can put a huge dent in your weight loss plan.<br />
<br />Check your snacking habits by asking yourself the five W’s below before reaching for that snack:<br /><br />
</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b><u>Who?</u></b><br />
</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="line-height: 21px;">Who is your snack buddy? Who is influencing your snack attacks? Friends who want to procrastinate at work and grab a Frappucino? Are you listening to your own inner hunger cues?</span></span></blockquote>
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</span>
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<span style="font-family: Trebuchet MS, sans-serif; line-height: 21px;"><b><u>What?</u></b></span></div>
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</span>
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<blockquote dir="ltr" style="margin-right: 0px;">
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<span style="font-family: Trebuchet MS, sans-serif; line-height: 21px;">What types of snacks are you choosing? Vending machine? Convenience items? Processed items? Items loaded with sugar, salt and/or fat? Whole fruits and vegetables are super-energizing snacks and should be your "go to" choices. </span></div>
</blockquote>
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<b><u>
When?</u></b><br />
</span><br />
<blockquote dir="ltr" style="margin-right: 0px;">
<span style="font-family: Trebuchet MS, sans-serif; line-height: 21px;">When do you snack? When you are not very hungry but someone brings donuts to the break room at work? At night when you are bored and watching TV? When you walk in the door from a long day at work and raid the fridge because you are starving from trying to "fad diet" all day? Healthy afternoon snacks such as fruit and cheese, yogurt with nuts, or trail mix can keep you properly fueled for the rest of the work day, avoiding that "refrigeRAIDER" hunger before dinner. </span></blockquote>
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<b><u>
Where?</u></b><br />
<blockquote dir="ltr" style="margin-right: 0px;">
Some places trigger unhealthy snack attacks. The break room at work? Studying or working at the local coffee shop that has display cases full of baked goods? Try avoiding your trigger places whenever possible to help you stay on track. </blockquote>
<b><u>
Why?</u></b><br />
<blockquote dir="ltr" style="margin-right: 0px;">
Stressed? Procrastinating? Distracted? Bored? Are your kids grabbing a snack so you think you should have one too? Make sure you are actually hungry before you reach for that snack. Use <a href="http://ryannutritionsolutions.blogspot.com/2012/03/hunger-scale-to-z-weight-loss-tips-for.html" target="_blank">The Hunger Scale</a> to determine if you are hungry. </blockquote>
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Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0tag:blogger.com,1999:blog-8641712838177546002.post-33991465761937204382014-06-09T16:56:00.002-07:002014-06-09T16:56:33.619-07:00Volume - Eat More, Lose Weight! A to Z Weight-Loss Tips for Long-Term Success - Tip V<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb4ibHGlY_ciU7AXczPxx_FkxI0VoHi_vvojXGRXaE5RxskNbOdvr6Wges0RpHwyzkqQuarC6d8TigjpwvxFyT5rmndCXnVaJ1UBAfH21Nm1xa6eY8Pvh6_0T7N5uW0HQEwXHnVDJUjUId/s1600/volumetrics.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb4ibHGlY_ciU7AXczPxx_FkxI0VoHi_vvojXGRXaE5RxskNbOdvr6Wges0RpHwyzkqQuarC6d8TigjpwvxFyT5rmndCXnVaJ1UBAfH21Nm1xa6eY8Pvh6_0T7N5uW0HQEwXHnVDJUjUId/s1600/volumetrics.jpg" height="230" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><i>The stomach containing different types and volumes of food<br /> with the same amount of calories</i></b></td></tr>
</tbody></table>
Eat more VOLUME,<br />
not more CALORIES!<br />
<br />
As seen in the illustration, different volumes of food can provide the same number of calories. In this example, 400 calories of oil has a small volume and does not take up much space in the stomach; a similar idea is seen with the chicken. However, 400 calories of vegetables has a much larger volume, filling the stomach. When our stomach is full, a chemical signal is sent to our brain saying: <i>"Hey, you are full and content now, stop eating!"</i>.<br />
Getting that signal with a belly full of low calorie, high volume foods will help you eat fewer calories and help you lose weight. <br />
<br />
<b><u>3 Ways to Increase the Volume of Your Meals and Snacks:</u></b><br />
<br />
<ol>
<li>Add water- it takes up space with zero calories.</li>
<li>Add fiber- it is non-digestible, slowing the digestion of other food, helping you feel fuller longer.</li>
<li>Add fruits and vegetables - they both contain high amounts of water and fiber.</li>
</ol>
<div>
<b>Here are some examples you can try today:</b> </div>
<div>
<ul>
<li>Choose whole fruits (fresh or frozen) instead of candy or junk food as a snack. </li>
<li>Begin your meal with a fruit or vegetable salad as an appetizer</li>
<li>Add fruit to your favorite yogurt </li>
<li>Keep frozen fruit in your freezer; blend with nonfat Greek yogurt for a great smoothie </li>
<li>Add fruit to your breakfast cereal or oatmeal as a way to sweeten it </li>
<li>Add fresh, frozen, or canned vegetables to casseroles or mixed meat dishes (add spinach, diced carrots, and extra onions to chili; add broccoli to baked ziti; add veggies to pasta sauce) </li>
<li>Snack on raw veggies such as carrots, celery sticks, or broccoli crowns with low-fat or non-fat dip</li>
<li>Add whole, cooked veggies to grain-based meals like pasta, rice, couscous, etc </li>
<li>Soup - research shows adding soup to a meal helps people eat fewer calories overall: </li>
<ul>
<li>Choose soups with low-fat broth or stock (instead of cream-based); </li>
<li>Add lots of veggies</li>
<li>Add lean proteins such as beans, lentils, barley, or tofu</li>
</ul>
<li>Use only whole grain products to increase fiber intake. Review my blog for more tips on fiber: <a href="http://ryannutritionsolutions.blogspot.com/2012/03/fill-up-on-fiber-to-z-weight-loss-tips.html" target="_blank">Fill up on Fiber!</a></li>
</ul>
</div>
<div>
Stop starving yourself on fad diets.<br />
Eat and enjoy some real food, high in volume, low in calories! </div>
Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com16tag:blogger.com,1999:blog-8641712838177546002.post-4883432402247049912014-02-07T08:52:00.000-08:002014-02-07T08:52:45.888-08:00Buyer Beware! Weight-loss supplement companies ordered to refund millions of dollars due to their deceptive advertising!<a href="http://2.bp.blogspot.com/-JKgF_E5A0yo/UvUN-6jtAgI/AAAAAAAABkY/iM-zPTjYomI/s1600/diet+scam.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-JKgF_E5A0yo/UvUN-6jtAgI/AAAAAAAABkY/iM-zPTjYomI/s1600/diet+scam.jpg" height="300" width="400" /></a>Like I have written, time and time again, weight-loss pills, powders, drinks, creams, etc.<br />
<b>DO NOT WORK!</b><br />
<br />
The only thing that results in weight-loss is eating fewer calories in combination with exercise to burn more calories. For sustained weight management for life, your lifestyle needs to change in order to maintain a healthy diet and exercise plan....FOREVER!<br />
<br />
The Federal Trade Commission has gone after only 4 weight-loss supplement companies (see news link below), but you can be sure there are more crackdowns to come. Many more of these products are also ineffective and make promises that are simply not true!<br />
<br />
Save your money and protect yourself from the potential unwanted side-effects of these supplements. Get active by doing something you enjoy and make small, simple changes in your diet to control potions and choose healthier options.<br />
How can you get started? Read my other blogs!<br />
<br />
Check out the video below for the video news story:<br />
<a href="http://www.nbcnews.com/video/cnbc/54005745#54005745" target="_blank">NBC news story - crackdown on deceptive ads for weight loss supplements</a><br />
<br />
Or written story here:<br />
<a href="http://www.usatoday.com/story/news/nation/2014/01/07/ftc-charges-deceptive-weight-loss-products/4354669/" target="_blank">Deceptive weight-loss ad news story</a>Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com11tag:blogger.com,1999:blog-8641712838177546002.post-60691084818932858842014-01-08T10:27:00.000-08:002014-01-08T12:08:19.336-08:00USE a Pedometer & UP Your Steps: A to Z Weight-Loss Tips for Long-Term Success - Tip U<span style="font-size: large;"><b>Up your steps and lose weight!</b></span><br />
<br />
In our culture, we sit a lot: at our desk at work, in meetings, in school, in traffic, while watching our kids play sports, watching TV, surfing the web, reading books or magazines, and the list goes on and on. <br />
<br />
We are a very sedentary society.<br />
To lose weight, we need to MOVE MORE.<br />
<br />
<a href="http://3.bp.blogspot.com/-N4VIk0-nq3M/UsxEeMXavFI/AAAAAAAABjk/g9rE6liJQ0A/s1600/pedometer-796633.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-N4VIk0-nq3M/UsxEeMXavFI/AAAAAAAABjk/g9rE6liJQ0A/s1600/pedometer-796633.jpg" height="318" width="320" /></a>According to a review of scientific literature published in the <i>Journal of the American Medical Association</i>,<br />
<span style="font-family: Georgia, Times New Roman, serif;"><b>"...<span style="background-color: white; color: #333333; line-height: 19px;">the use of a pedometer is associated with significant increases in physical activity and significant decreases in BMI and blood pressure."</span></b></span><br />
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Pedometers are one of the best fitness investments you can make. They are cheap ($10-20 for a decent one) and they are easy to use. Just place on your waistband near your hip and walk! In addition to number of steps, many also measure distance walked and calories burned. There are also pedometer apps for your smart phone that you can download.<br />
<br />
<br />
<u>What's the Goal</u>?<br />
10,000 steps per day is a great goal. More is better. Remember, in order to lose weight, not only do we need to eat fewer calories, but we also need to MOVE MORE!<br />
<br />
<u>Here are some ways you can up your steps.</u><br />
<br />
<ol>
<li>Take an after-dinner walk.</li>
<li>Walk during your breaks and at lunch.</li>
<li>If possible, schedule a "walking" work meeting.</li>
<li>Park in the farthest spot from the grocery store or mall (it is easier parking as well).</li>
<li>Avoid valet parking (saves money too).</li>
<li>Take the stairs instead of elevators or escalators.</li>
<li>Walk while your kids practice or warm-up at their sporting events instead of sitting in your comfy chair (this one I know from experience).</li>
<li>Walk to drop off/pickup kids from school.</li>
<li>Take public transportation; walk around the terminal when waiting for the train/bus/light rail.</li>
<li>Walk the dog. Have you heard our pets are getting fatter too? </li>
<li>Avoid the drive-thru. If you must eat at a fast-food establishment, park at the farthest spot and walk in. And, of course, choose a healthier food option!</li>
<li>Walk to visit friends or neighbors.</li>
<li>Like to golf? Walk instead of renting the cart.</li>
<li>Read/watch TV on a treadmill (or stationary bike).</li>
</ol>
<div>
Any other ideas you can think of?</div>
<div>
<br /></div>
<div>
Check out these YouTube videos, and then get up and walk to the store to buy your pedometer!</div>
<div>
Video link: <a href="http://www.youtube.com/watch?v=YXvFsowV8-Y" target="_blank">Use a Pedometer</a></div>
<div>
Video link: <a href="http://www.youtube.com/watch?v=V_S7Arse__Q" target="_blank">Top 10 Pedometers 2013</a></div>
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<br />
<br />Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0tag:blogger.com,1999:blog-8641712838177546002.post-50252783822359609232013-10-23T08:50:00.004-07:002013-10-23T08:50:58.308-07:00Team Up: A to Z Weight-Loss Tips for Long-Term Success - Tip T<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-RvqKf1Mvtao/Ujn9wLK6maI/AAAAAAAABio/lBgnmfPmwLQ/s1600/teamwork.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://4.bp.blogspot.com/-RvqKf1Mvtao/Ujn9wLK6maI/AAAAAAAABio/lBgnmfPmwLQ/s320/teamwork.jpg" width="320" /></a></div>
Sometimes it's easier to succeed "with a little help from our friends", as the Beatles wrote.<br />
<br />
Making positive changes in eating and exercise habits can be tough, so TEAM UP with family or friends!<br />
Finding people with a common goal can help you succeed.<br />
<br />
<br />
<b>Here's how a TEAM can help:</b><br />
<br />
<u><b>T</b>each</u>- Team members can teach each other new things, such as how to cook healthy recipes, a new exercise routine, or tips on how they control temptations.<br />
<u><b>E</b>ncourage</u>- A team mate can really help encourage you on your nutrition plan or during your exercise routine. We all need encouragement when tackling something difficult. It helps us through the rough times so we can achieve our goals. <br />
<u><b>A</b>ccountability</u>- On those days when you just don't feel like exercising, your team mate is there to hold you accountable. For example, if you set a date and time to exercise, you feel more obligated to actually show up if someone is waiting for you. <br />
<u><b>M</b>otivation</u>- Team mates can help motivate each other to follow their meal plan or complete their daily exercises.<br />
<br />
<b>TEAM up to help you achieve your healthy lifestyle goals! </b><br />
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<br />Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com11tag:blogger.com,1999:blog-8641712838177546002.post-45554332554109512652013-09-10T13:36:00.002-07:002013-09-10T13:36:30.490-07:00What does 200 Calories look like?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyOlOGRhnNGHytDraZYBcIEilWikeAE_NUr1iskjXh7p0q9GP52P8WECdOdLB6necc4EFWXK6tW1LsmJg5gt_B5_xo56vDspKooHN-K7miFkAklzfAahl2zwENsmb-fklYl4D4daFMoTqr/s1600/200213-200-calories-snacks-body-news-GFVawR-lgn.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyOlOGRhnNGHytDraZYBcIEilWikeAE_NUr1iskjXh7p0q9GP52P8WECdOdLB6necc4EFWXK6tW1LsmJg5gt_B5_xo56vDspKooHN-K7miFkAklzfAahl2zwENsmb-fklYl4D4daFMoTqr/s400/200213-200-calories-snacks-body-news-GFVawR-lgn.jpg" width="300" /></a></div>
<span style="font-size: x-large;">Click the link for an interesting little video. Enjoy!</span><br />
<span style="font-size: x-large;"><br /></span>
<a href="http://www.youtube.com/watch?v=KMGUmcveQeg" target="_blank"><span style="font-size: x-large;">What does 200 Calories really look like? </span></a>Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0tag:blogger.com,1999:blog-8641712838177546002.post-12843841013197545752013-08-27T09:03:00.003-07:002013-08-27T20:11:28.004-07:00SLOW down!!!: A to Z Weight-Loss Tips for Long-Term Success - Tip S<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-zEyuNXgosWQ/Ugkr16ddmxI/AAAAAAAABg8/pVxgWCCsC9I/s1600/slow-down-and-enjoy-the-moment.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-zEyuNXgosWQ/Ugkr16ddmxI/AAAAAAAABg8/pVxgWCCsC9I/s320/slow-down-and-enjoy-the-moment.png" width="273" /></a></div>
<br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b><span style="background-color: white; line-height: 31.1875px;"><u>Weight-Loss Tip S: </u></span></b></span><br />
<span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b><span style="background-color: white; line-height: 31.1875px;"><u>Slow Down</u></span><span style="background-color: white; color: #333333; line-height: 31.1875px;">!</span></b></span><br />
<span style="background-color: white; color: #333333; font-size: 21px; line-height: 31.1875px;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
<span style="background-color: white; color: #333333; font-size: 21px; line-height: 31.1875px;"><span style="font-family: Georgia, Times New Roman, serif;"><i>(This tip is the one I <u>really</u> need to work on!)</i> </span></span><br />
<span style="background-color: white; color: #333333; font-size: 21px; line-height: 31.1875px;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></span>
<span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: white; color: #333333; font-size: 21px; line-height: 31.1875px;"><b>Many research studies</b></span><span style="background-color: white;"><span style="color: #333333; font-size: 21px; line-height: 31.1875px;"><b> confirm that by eating slowly, you may consume fewer calories. </b>Why? Well, it takes about 20 minutes for our brains to register that we are full. If we eat fast, we may continue eating past the point where we are full </span><i style="color: #333333; line-height: 31.1875px;"><a href="http://ryannutritionsolutions.blogspot.com/2012/03/hunger-scale-to-z-weight-loss-tips-for.html" target="_blank">(See my blog on Tip H- Hunger Scale)</a></i><span style="color: #333333;"><span style="font-size: 21px; line-height: 31.1875px;">. If we eat slowly, we have time to realize we are full before we "clean our plate" or go back for "seconds". This can help reduce the number of Calories we eat at each meal. In addition, eating slowly is better for digestion (less </span><span style="font-size: 20.909090042114258px; line-height: 31.17897605895996px;">indigestion</span><span style="font-size: 21px; line-height: 31.1875px;"> and stomachaches) and allows us to really ENJOY our food. </span></span></span><span style="font-size: large;"><br /></span>
<b><span style="font-size: large;"><br /></span></b>
<b><span style="font-size: large;">Here are some quick and easy tips on </span></b></span><br />
<b><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><u>how to slow down when eating</u>:</span></b><br />
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>
<br />
<ul>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Chew each bite 15-20 times</b></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Use your non-dominate hand to eat </b></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Use chopsticks<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-1Gn8nQ9f1qk/Ugkum0fsAmI/AAAAAAAABhM/AMzumJM2Wgs/s1600/chopsticks.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="http://1.bp.blogspot.com/-1Gn8nQ9f1qk/Ugkum0fsAmI/AAAAAAAABhM/AMzumJM2Wgs/s200/chopsticks.jpg" width="200" /></a></div>
</b></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Put down your utensil and sip water between each bite</b></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Turn off all distractions (TV, Computer, etc) and really pay attention to your food...and enjoy it! </b></span></li>
<li><span style="font-family: Georgia, Times New Roman, serif; font-size: large;"><b>Enjoy some conversation with family or friends. (It's hard to eat fast when you are talking.)</b></span></li>
</ul>
<div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">Try some of these ideas at your next meal. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif; font-size: large;">They really do work!</span></div>
Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com253tag:blogger.com,1999:blog-8641712838177546002.post-68790658980394563212013-05-29T10:57:00.000-07:002013-05-29T10:57:24.186-07:00Remove Temptations: A to Z Weight-Loss Tips for Long-Term Success - Tip R<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-n1Ask_qEDHo/UVHm6Uz-F6I/AAAAAAAABd8/5aYDFTJYLKM/s1600/Tempting-foods1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="246" src="http://1.bp.blogspot.com/-n1Ask_qEDHo/UVHm6Uz-F6I/AAAAAAAABd8/5aYDFTJYLKM/s320/Tempting-foods1.jpg" width="320" /></a></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><i><b>"Out of sight, out of mind?" </b></i> </span><br />
<span style="font-family: Georgia, Times New Roman, serif;">This saying doesn't always work, but with tempting foods, it sure couldn't hurt!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Everyone's temptations are different. I can tell you, if there are cookies in my house, I will eat them; especially chocolate chip or Oreos. I know I have little self-control when they are in the house. Ice cream doesn't really do it for me, so I can have ice cream in the house for the rest of the family and not think much about it. We are all different; most of us know what our food temptations are...the ones we can't say "NO" to. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Removing these temptations on a daily basis can really help you with your weight loss journey. Here are some tips to remove these little daily temptations and keep them out of sight so they don't sabotage your nutrition goals. </span><br />
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<ol>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Do NOT keep tempting foods on the kitchen counter </b>where they are easy to see, easy to walk by, and easy to grab and eat. Hide them in the pantry up high where you may not be tempted every time you walk by. Think about the Halloween candy or Easter basket treats your kids may have brought home. Keeping it on the kitchen counter for days is too tempting. </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Remove candies and treats from your office desk</b> and replace with dried fruits.</span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Avoid the break room at work</b> where donuts and pastries are usually found. Bring your own mid-morning snack to munch on. </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Change your driving route</b> and don't drive by the fast food restaurants or coffee houses that tempt you. </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Leave your tempting foods at the grocery store</b>. Will power is much easier if the tempting foods aren't even in the house.</span></li>
</ol>
<span style="font-family: Georgia, Times New Roman, serif;">With that said, there are times you should enjoy your favorite treats! What's life without some enjoyment? Just remember the tips I wrote for "Tip P -Portion Control" when enjoying your tempting treats. <a href="http://ryannutritionsolutions.blogspot.com/2013/02/portion-control-to-z-weight-loss-tips.html" target="_blank">Renee's Portion Control Tips</a></span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">And, in case you are wondering....Yes, I do have Oreos on occasion!</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;"><br /></span>Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com4tag:blogger.com,1999:blog-8641712838177546002.post-85568295120640839672013-03-15T10:26:00.000-07:002013-03-15T10:26:32.628-07:00Quit the Quick-Fix Mentality (it doesn't work)- A to Z Weight-Loss Tips for Long-Term Success - Tip Q<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPm7YCaKoIuDBRZNXpRGEwEYLnY1KHot-TwLgHgmV_z16wellKNOaYGhyP2hKP7gqL10PgmaUcCYflj6zFWLsGW30JAVIcaULNJ-CRDJbzmufcRSfhGmRH2NprOptZgToFQTLwwOK9CMbH/s1600/it's+a+process.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPm7YCaKoIuDBRZNXpRGEwEYLnY1KHot-TwLgHgmV_z16wellKNOaYGhyP2hKP7gqL10PgmaUcCYflj6zFWLsGW30JAVIcaULNJ-CRDJbzmufcRSfhGmRH2NprOptZgToFQTLwwOK9CMbH/s400/it's+a+process.jpg" width="266" /></a><br />
<span style="font-family: Verdana, sans-serif;">We live in an instant gratification society. When we want something, we want it now! And, of course, we want it to be easy and painless, as evidenced by all of the diet books with titles like:</span><br />
<span style="font-family: Verdana, sans-serif;">"Lose 20 pounds in 20 days"</span><br />
<span style="font-family: Verdana, sans-serif;">"Lose Weight While you Sleep"</span><br />
<span style="font-family: Verdana, sans-serif;">"Lose Big and Fast" </span><br />
<span style="font-family: Verdana, sans-serif;">"The Doctors's Quick Weight-loss Diet Cook Book."</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">The reality is we don't gain pounds of weight overnight (or in 20 days). Weight gain is a gradual process that results from poor dietary choices coupled with lack of exercise. We don't gain the weight quickly, so we can't expect it to come off, and STAY OFF, quickly either. This is not realistic. </span><br />
<b><span style="font-family: Verdana, sans-serif;">Weight loss is a gradual process...it takes time!</span></b><br />
<b><span style="font-family: Verdana, sans-serif;"><br /></span></b>
<b><span style="font-family: Verdana, sans-serif;"><br /></span></b>
<b><span style="font-family: Verdana, sans-serif;">Here is the real deal and why you should </span></b><br />
<b><span style="font-family: Verdana, sans-serif;">Quit the Quick-Fixes:</span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcLPNT7ehL1EajoiALJB8rc244Z9PtkaDzYDoLhx67fwK9jC3bxmM0FvyA71oA-7KLBAgPZ1L8vFwo9ncAnomPYYDDnQwBYbsM37cWm47yxdG9iC4BksTlZSDmwhihegbPmC71YyieCuNx/s1600/patience+in+weight+loss.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="161" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcLPNT7ehL1EajoiALJB8rc244Z9PtkaDzYDoLhx67fwK9jC3bxmM0FvyA71oA-7KLBAgPZ1L8vFwo9ncAnomPYYDDnQwBYbsM37cWm47yxdG9iC4BksTlZSDmwhihegbPmC71YyieCuNx/s320/patience+in+weight+loss.jpg" width="320" /></span></a></div>
<ul>
<li><span style="background-color: white; font-family: Verdana, sans-serif; line-height: 19px;"><b>Quick fixes are time and money-wasters</b>. Think about it: drinking a funky-smelling, horrible tasting concoction or taking dangerous supplements cannot be done forever. Even if some weight is lost initially, you will gain it all back because you cannot live on detox cleanses, funky juices, or crazy fad diets forever. </span></li>
<li><span style="background-color: white; font-family: Verdana, sans-serif; line-height: 19px;">Losing weight and getting fit is a gradual process that involves <b>changing your lifestyle with small steps over time.</b> </span></li>
<li><span style="background-color: white; font-family: Verdana, sans-serif; line-height: 19px;">To adopt a newer, healthier lifestyle, you have to <b>set realistic goals</b> for yourself and be willing to make the essential changes to achieve those goals. </span></li>
<li><span style="background-color: white; font-family: Verdana, sans-serif; line-height: 19px;">You have to <b>earn it through hard work and dedication</b> that will continue for the rest of your life if you want the weight to stay off permanently. </span></li>
</ul>
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</ul>
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<span style="line-height: 19px;"><span style="font-family: Verdana, sans-serif;">So, <b>Quit to Quick-Fixes</b>. Read my other blog entries on weight-loss tips to help you get started with small, simple changes for gradual and permanent weight loss that will last a life time. You got this!</span></span></div>
Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com2tag:blogger.com,1999:blog-8641712838177546002.post-67810177706418049492013-02-07T10:59:00.000-08:002013-02-07T10:59:15.586-08:00Portion Control- A to Z Weight-Loss Tips for Long-Term Success - Tip P<div class="separator" style="clear: both; text-align: center;">
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Portion sizes are really out of hand these days. We love
bargains and getting more for our money, but when it comes to food, we
are getting more Calories than we need. This "portion distortion" occurs when we dine out and when eating at home.<br />
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Portion Control is probably the biggest factor and ally in the battle of the bulge. Of course, healthy food choices are important too, but if we consume the right-sized portions for our individual Calorie needs, then we can reduce the unwanted, extra Calories we consume daily.<br />
By making a few small changes in HOW we eat, we can really reduce HOW MUCH we eat. Here is a list of tips and tricks that can really help you reduce the portion sizes of your meals and snacks, thereby reducing the number of Calories you eat every day! <br />
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<b>Portion Control Tips and Tricks:</b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieWSrMtJRbojWkhup7etPwXhRG0vpnWGkTkAAbQeNoH5zm2Fiiq1eo5B-1mjeg8sSDXoMnAahbaKja1YuqcduJBf4ZJsOPksWvSAr8cYc2SFaInEdLJgXy4rD9embOA-55mPbL2Y7tETVF/s1600/my_plate_the_usdas_new_healthy_eating_symbol.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieWSrMtJRbojWkhup7etPwXhRG0vpnWGkTkAAbQeNoH5zm2Fiiq1eo5B-1mjeg8sSDXoMnAahbaKja1YuqcduJBf4ZJsOPksWvSAr8cYc2SFaInEdLJgXy4rD9embOA-55mPbL2Y7tETVF/s320/my_plate_the_usdas_new_healthy_eating_symbol.jpg" width="320" /></a></div>
<ul>
<li><b>Using smaller plates, bowls, glasses, and utensils</b> can help you keep your portions under control<b>.</b></li>
<li><b>U</b><b>se your plate as a guide</b> for a balanced meal. Use half of your
plate for fruits/veggies, a quarter for grains (rice, pasta, bread, etc) and a quarter for lean meat
or protein (poultry, fish, beans, etc). See the <i><b>MyPlate</b></i> illustration to the right. </li>
<li><b>Don't eat snacks out of a bag or a box.</b> You are more likely to eat the whole thing, regardless of how many servings the package actually contains. Pour one serving
into a small bowl and enjoy.</li>
<li><b>Be a kid at heart. When dining out, order off the kids menu</b> to reduce portion size. Sadly, many kids' menus provide too many Calories for young children, but they may be a more appropriate portion size for a weight-conscious adult. </li>
<li>Mom always says it is nice to share, so <b>when dining at a restaurant, share an entree </b>with a friend. </li>
<li><b>Doggy-bag it!</b> At a restaurant, put half the meal in a doggy bag before you start eating. This will reduce portion size, and save money because you will have lunch or dinner leftovers for the next day ready to go!</li>
<li><b>Just say no to "bargain meals".</b> Do you really need the chips and drink with your sub sandwich for "only $1 more"? Do you really need to upgrade to a "foot-long sub" for only $5? Do you really need the Venti size Frappacino for only 55 cents more? You may be getting more food per dollar, but you are also buying and eating more Calories than you intended. Avoid the "point-of-purchase" bargain offers and just say no (thank you!). </li>
<li>When eating at home, <b>serve the food onto each person's plate in the kitchen, </b>instead of putting all the
serving dishes on the dining table. Keeping the excess food out of reach may
discourage<b> </b>"seconds" and overeating. </li>
<li><b>Learn to "eyeball" proper portion sizes </b>and stick to them! </li>
<ul>
<li>3 oz meat = deck of cards</li>
<li>1 cup of cereal, rice, or pasta = a baseball</li>
<li>2 Tbsp of salad dressing = a shot glass</li>
<li>1 oz of nuts = a cupped palm</li>
<li>1 oz of cheese = a ping-pong ball</li>
<li>1 tsp. of peanut butter = one die</li>
<li>1 medium potato = a computer mouse</li>
<li>1 cup of fruit or veggies = a tennis ball</li>
</ul>
</ul>
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Click the link below and watch as portion control expert Dr.
James Painter discusses portion control and shows a little experiment he
did to illustrate his point. Very interesting.<br />
<b><a href="http://www.cbsnews.com/video/watch/?id=7352112n" target="_blank">Portion Control - CBS News Health Watch</a> </b><br />
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Try some of the portion control tips this month and see if they help you manage your weight loss goals. Small, simple changes can make a world of difference. <br />
<br />Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com1tag:blogger.com,1999:blog-8641712838177546002.post-37809932200629714912013-02-07T07:12:00.000-08:002013-02-09T08:01:56.358-08:00Golf and The Importance of Hydration! Posted On My RNS Sports Nutrition Blog <div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-a8_pT-mKIqI/TI_8eSy9CJI/AAAAAAAAACY/xJ-fDwu3dCU/s1600/golf+swing+1.bmp" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="178" src="http://4.bp.blogspot.com/-a8_pT-mKIqI/TI_8eSy9CJI/AAAAAAAAACY/xJ-fDwu3dCU/s200/golf+swing+1.bmp" width="200" /></a></div>
<a href="http://rnssportsnutrition.blogspot.com/2013/02/golfers-not-up-to-par-on-your-hydration.html" target="_blank"><b>Hydration and Golf Performance - a KEY element of your game</b></a><br />
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<span style="font-family: Verdana, sans-serif; line-height: 18px;">You're coming up on the 15th hole. You are fatigued, hot, and you feel a headache coming on. You've been fighting the course for the past 4 holes, and it is winning. Your game was great on the front nine, but now it's crumbling. Why does this always seem to happen? There could be one, simple solution...<u><b>Hydration</b></u><span style="font-size: x-small;"><u><b>! </b></u></span></span><br />
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<span style="font-family: Verdana, sans-serif; line-height: 18px;"><br /></span>
<span style="font-family: Verdana, sans-serif; line-height: 18px;">Read more about the importance of hydration and your golf performance on my blog </span><span style="font-family: Verdana, sans-serif; line-height: 18px;"><b></b></span><span style="font-family: Georgia, 'Times New Roman', serif; text-align: center;">on my</span><b style="font-family: Georgia, 'Times New Roman', serif; text-align: center;"> <a href="http://rnssportsnutrition.blogspot.com/2013/02/golfers-not-up-to-par-on-your-hydration.html" target="_blank">RNS Sports Nutrition blog </a></b><br />
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Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com3tag:blogger.com,1999:blog-8641712838177546002.post-24385932475305114292013-01-19T07:05:00.000-08:002013-02-09T08:10:21.165-08:00Top 10 Reasons Why Athletes Should Avoid Alcohol Posted On My RNS Sports Nutrition Blog<br />
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<a href="http://2.bp.blogspot.com/-nXSVj2Tm80M/URZtHkquKII/AAAAAAAABb0/8-MlztMYiYE/s1600/CrossFit-Fatigue-e1349893500425.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="211" src="http://2.bp.blogspot.com/-nXSVj2Tm80M/URZtHkquKII/AAAAAAAABb0/8-MlztMYiYE/s320/CrossFit-Fatigue-e1349893500425.jpg" width="320" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Athletes train hard and compete in order to achieve their dreams. These dreams may be impossible to achieve if athletes choose to drink alcohol. Consuming alcoholic beverages, even days before or after an important practice or competition, can erase the beneficial effects of training and ruin their chances of achieving optimum performance.</span></div>
<span style="font-family: Verdana, sans-serif;"><br />
In addition to the health and safety concerns of excessive alcohol consumption, Read about the: </span><br />
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;"><a href="http://rnssportsnutrition.blogspot.com/2013/01/athletes-and-alcohol-bad-mix.html" target="_blank"><span style="color: black;"> </span></a><b><a href="http://rnssportsnutrition.blogspot.com/2013/01/athletes-and-alcohol-bad-mix.html" target="_blank">Top 10 reasons why athletes should avoid alcohol consumption </a></b></span></div>
<div style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">on my<b> <a href="http://rnssportsnutrition.blogspot.com/2013/01/athletes-and-alcohol-bad-mix.html" target="_blank">RNS Sports Nutrition blog </a></b></span></div>
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<br />Renee L Ryan, MS, RDhttp://www.blogger.com/profile/01245706806197082632noreply@blogger.com0