This category contains 7 posts

The 4th of July 2018

The 4th of July 2018 – food recovery

Elaine Hastings and her dad giving food tips and recovery from over eating. The 4th of July 2018.

Ritz Carlton Naples Florida.

The Nutrition Kid: Lions and tigers and berries, oh my! 

Nutrition Notes: Berries may slow aging, protect against ailments

By: The Nutrition Kid 

Elaine Sirt, RD, LD/N, CSSD

Lions and tigers and berries, oh my! When following the yellow brick road to good health, berries are a wonderful snack to enjoy along the way.

costa rica missions trip- savannah hastings

costa rica missions trip breakfast w/ Savannah Hastings

You may already be adding sliced strawberries to your granola or cereal in the morning, but once you uncover the many different health benefits of berries, you will want to add those little marvels to every meal. Why not? They are berry, berry good for your skin, health and heart. Check out one of my favorite skin care experts…  Brazilian Silouette

Berries are the perfect snack food. Not only are they naturally sweet and low in calories, but they are also high in fiber, making them a great choice for fending off the between-meal munchies. In addition, berries are loaded with vitamin C and powerful antioxidant that give your immune system a boost while helping to prevent the cell damage that leads to diseases such as cancer.
Eating the sweet treats may even help slow down the natural aging process, improving skin’s appearance from the inside out. Berries are truly little wonders of nature. Each type of berry carries its own special health properties. 
For example:

– Blueberries contain anthocyanins, a group of 

antioxidants that help with memory functions.

– Raspberries are full of ellagic acid, a compound that is known for its cancer-fighting abilities.

– Strawberries are high in vitamin C, a powerful anti-inflammatory agent.

– Cranberries contain compounds that can treat or prevent many urinary tract infections.

In addition, research is under way to determine how different berries contribute to weight loss. In order to obtain the wide spectrum of health benefits that berries provide, it is best to add a variety of different types to your diet.

Choosing from the large selection of berries that are available in your local farmers market, supermarket or health food store will prove to be a fun and delicious experience. Along with the more well-known choices such as strawberries, blueberries, raspberries and cranberries, expand your tastes by Exploring the delectable flavors of blackberries, boysenberries, currants and honeyberries.

Selecting fresh, local, organic berries is always the best option, yet berries retain most of their nutritional value even when they are frozen or dehydrated. So, stock up on fresh berries when they are in season, but feel free to opt for canned, frozen and dried berries to benefit from their valuable phytonutrients year-round.

Just be sure to read nutrition labels when buying dried or frozen berries. Steer clear of those that contain added sugar or are packed in heavy syrup, which adds unnecessary calories.

With just a quick rinse, most berries are ready to be tossed into a storage bag or portable container for easy snacking on the go. While berries are delicious and easy to enjoy on their own, there are many more ways to enjoy those nutritional powerhouses.

– Blend frozen berries with fat-free yogurt for a refreshing smoothie.

– Top fresh berries with low-fat whipped topping for a speedy dessert.

– Add berries to whole-grain waffles or pancakes for a filling breakfast.

– Layer berries with granola and yogurt for a decadent parfait.

Now that you know the numerous health benefits surrounding berries, and are ready to add them to every meal, head out to your local market or produce stand to load up on the ultimate treat – just watch out for any lions, tigers and bears on the way.





80/20… Where nutrition and sports training meet!

80/20… Where nutrition and sports training meet! 

with Savannah Hastings and USA South volleyball @disneyvolleyballshowcase


80/20… Where nutrition and sports training meet! with Savannah Hastings and USA South volleyball @disneyvolleyballshowcase

 On game 9 in less than 48 hours and still going strong. #eatgreatbegreat 


80/20… Savannah Hastings

#thenutritionkid #ElaineHastings

#disneyvolleyballshowcase #occc 


Heavy Weights Aren’t the Only Way to Build Size and Strength! 

Lifting lighter loads may be just as advantageous,BY LAUREN DEL TURCO

If you want to grow big, you must lift big. At least that’s what gym-goers have always been told. But training with lighter weights may also help you build substantial muscle size and strength, found a recent meta-analysis of 13 studies published in Sports Medicine.

Cody Ratcliffe, busy college student with a full-time job makes working out a priority. with Elaine Hastings , Registered Dietitian

When people performed exercises that were less than 60 percent of their one-rep maximum to fatigue, they saw gains equivalent to their heavy-lifting counterparts over 6 weeks, explains study author Brad Schoenfeld, Ph.D., C.S.C.S.
The findings are surprising, since fitness experts will tell you that lifting light weights for a high number of reps targets your slow-twitch muscle fibers—the ones that offer endurance—and lifting heavy or explosively targets your fast-twitch muscle fibers—the ones that have the greatest potential for growth.
So what exactly is going on? Schoenfeld can’t say for sure until more research is done, but he believes that the participants may have actually increased the size of their slow-twitch muscle fibers due to more time under tension. That means men who can’t lift heavy due to injury can still increase muscle mass and strength at a comparable rate to men who can.
Even if you can lift heavy, you should consider lifting lighter loads once in a while, too, says Schoenfeld. You’ll maximize a muscle’s full potential, working both its fast-twitch and slow-twitch fibers. Plus, lighter loads put less stress on your joints, tendons, and ligaments than bigger loads, decreasing your risk of injury. Schoenfeld suggests training with lighter weights one day every week or every two weeks.

Why Heavy Weights Aren’t the Only Way to Build Size and Strength

Lifting lighter loads may be just as advantageous, researchers say http://www.menshealth.com/fitness/light-weights-build-muscle 

2013 National Christian Cheerleading Championships Competition Results. FCC

Congratulations to Mighty MACS National Champions 2013 


Emerald 8th Grade & Under

1            Mcgregor Baptist         Mighty MACS



@savannah_hastings cheering @American Airlines Arena for the Miami Heat game December 2013 with the Mcgregor All-stars Might MACS

@savannah_hastings cheering @American Airlines Arena for the Miami Heat game December 2013 with the Mcgregor All-stars Might MACS


@Savannah_Hastings Miami Heat Game December 2013 Cheering with Mighty MACS National Cheerleading Champion Team

@Savannah_Hastings Miami Heat Game December 2013
Cheering with Mighty MACS National Cheerleading Champion Team

ABC News and Elaine Hastings, Nutritionist and Busy Mom reports – Which milk is right for you?

Which milk is right for you?

Which milk is right for you?

ABC News and Elaine Hastings, Nutritionist and Busy Mom reports – Which milk is right for you? 

Soy, almond, rice, coconut – choosing the right type of milk can be madness these days. But we got to the bottom of it so you don’t run into a dairy dilemma.

Milk, we’ve all heard that it does a body good. But knowing what will go down easiest – and more importantly, what’s the healthiest – can be exhausting.

Elaine Hastings is a nutrition expert and a busy mom.

“Our biggest thing we need to look at is what our purpose for milk is,” she explained.

Starting with one-year-olds, Hastings says your best option is whole cow’s milk because it has the most calcium and protein of any milk type.

“Anyone who is two-years-old or younger needs to drink whole milk. That’s it,” she said.

After age two, skim milk is the way to go.

Soy milk, Hastings says, is a possibility if you’re lactose intolerant. While it has slightly more fat and less protein than skim milk, it still contains a good amount of calcium.

When it comes to almond milk, she explained it’s often the lowest-calorie milk choice and high in fiber – which can be great for dieters.

But it doesn’t contain much protein at all.

Rice milk is great for people with nut and dairy allergies and is lower in fat, but higher in calories and carbs.

“It’s double the calories as almond milk, and you’re still getting the same amount of protein,” Hastings said.

She says her final advice it to cater to everyone in your home’s specific milk needs.

“What it comes down is what your body tolerates – how you feel – and that’s what people don’t realize. And try different things!” Hastings said.

Coconut milk is another popular choice. But she says to watch out for added fat.

But if you really have a craving for it, she says you can use it as a coffee creamer instead of your default milk choice.

Reporting with Nick Ciletti,an Emmy-nominated anchor and reporter!


Fit in fun on Friday!

Fit in fun on Friday!

by Elaine Hastings, RD

Keeping your family active is especially challenging as kids go back-to-school. With the pressures of homework and busy schedules, it’s easy to fall into the routine of watching television or playing video games after school.

It’s important that families be active to help reduce stress, maintain a healthy weight and live a more balanced lifestyle. Here are some ideas for keeping you and your family active:

•Play catch (football, baseball, softball, or Frisbee)
•Make chores such as vacuuming, sweeping or raking, your chance to be active
•Go for family walks after meal times
•Limit recreational screen time (television, video games, and computer) to less than 2 hours per day

I recommend scheduling regular times for activity throughout the week so it becomes a habit, rather than an afterthought.





March 2023
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