with Elaine Hastings, Registered Dietitian …
Nutrition Notes: Berries may slow aging, protect against ailments
By: The Nutrition Kid
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.
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.
– 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.
Men’s HEALTH and VITAMIN D…
Are you defecient?
42% Of Americans Are Deficient In Vitamin D.
Here’s How That Affects Your HealthThis shockingly common health problem can take years off your life
BY THE EDITORS OF PREVENTION
June 22, 2016
Don’t end up with vitamin d deficiency!
And that’s not good. A vitamin D deficiency is associated with a slew of health risks.
No one’s exactly sure why low levels of D are tied with poorer health outcomes. However, experts suggest that the Institute of Medicine’s current recommended daily intake—600 IU for men and women—is simply too low.
“Optimal blood levels of vitamin D to reduce your risk of disease is 28 to 42 ng/mL,” says Joel Fuhrman, MD, author of Super Immunity. “Many people need about 2,000 IU of vitamin D3 per day to achieve that level.”
He suggests getting your vitamin D levels checked by your doctor in order to determine how much D you need to raise your levels within the optimal range.
Here’s the lowdown on how a vitamin D deficiency can seriously compromise your well-being and take years off your life.
People with low levels of vitamin D in their blood were more than twice as likely to be diagnosed with depression than those with higher levels, according to a study in the British Journal of Psychiatry that included more than 31,000 participants.
The hippocampus and other areas of the brain involved in regulating your mood contain vitamin D receptors, so low levels may affect the ability of these regions to function normally, researchers suggest.
2. You’re less likely to survive cancer.
Cancer patients who have higher levels of vitamin D when they’re diagnosed tend to live longer and remain in remission longer than patients who are deficient, according to a study published in the Journal of Clinical Endocrinology & Metabolism.
Researchers found that every 10-point increase in vitamin D levels was associated with a 4 percent increase in survival among people with cancer. The strongest link between vitamin D and survival rates were found in patients with lymphoma, colorectal cancer, and breast cancer.
3. You’re more likely to develop aggressive prostate cancer.
The risk of aggressive prostate cancer was 4 to 5 times greater in men with low vitamin D levels, according to a study in the journal Clinical Cancer Research. The reason isn’t yet understood, though researchers say that screening for vitamin D deficiency and treating it may become an essential part of cancer care.
4. You have an increased risk of dementia and Alzheimer’s disease.
Adults who were moderately deficient in vitamin D had a 53 percent increased risk of developing dementia, and those who were severely deficient had a 125 percent increased risk of the disease compared to individuals with healthy levels, reports a study in the journal Neurology.
A deficiency in the nutrient was also associated with up to a 122 percent increased risk of Alzheimer’s disease.
More research is needed to better understand the connection, but researchers suggest that you face a double whammy as you age: Not only are you more at risk of developing cognitive problems, your skin becomes less efficient at converting sunlight into vitamin D, putting you at an increased risk of deficiency.
5. You may be more likely to have psoriatic arthritis.
About 30 percent of patients who have psoriasis also have a condition called psoriatic arthritis, in which the immune system attacks the joints causing pain and inflammation.
And a recent study found that up to 62 percent of people with psoriatic arthritis have insufficient levels of vitamin D, reports the journal Arthritis Care & Research. Previous research shows that low levels of D may make inflammatory conditions such as psoriatic arthritis worse, possibly by increasing white blood cell levels.
6. You may be at risk for more severe heart disease.
People with vitamin D deficiency had a 32 percent increased risk of coronary artery disease compared to those with normal levels.
They were also 20 percent more likely to have a severe form of the disease, affecting multiple vessels, according to research presented at last year’s American College of Cardiology’s Annual Scientific Session.
Vitamin D may improve immune function and control inflammation throughout the body, which can help reduce the risk of heart trouble, researchers say. (Check out 7 more weird ways you’re increasing your risk of heart disease.)
7. You could get pneumonia.
The risk of developing pneumonia is more than 2.5 times greater in people with the lowest vitamin D levels in their blood, researchers at the University of Eastern Finland found. Previous research suggests that vitamin D deficiency weakens the immune system, which increases your risk of contracting illnesses such as respiratory infections.
8. You’re more at risk of being developing schizophrenia.
People with vitamin D deficiency were more than twice as likely to be diagnosed with schizophrenia compared to people who had sufficient blood levels of the vitamin, reports the Journal of Clinical Endocrinology & Metabolism. More research is needed to understand the role vitamin D plays in psychiatric health.
9. It may speed up multiple sclerosis.
Previous research has found that low vitamin D levels are associated with an increased risk of neuromuscular disorders such as multiple sclerosis, Parkinson’s disease, and others. Now, a new study suggests that if you have multiple sclerosis, low levels of D could speed the severity and progression of the disease, JAMA Neurology reports.
Researchers found that early-stage multiple sclerosis patients with adequate levels of vitamin D had a 57 percent lower rate of new brain lesions and a 57 percent lower relapse rate than those with lower vitamin D levels.
Identifying and treating vitamin D deficiency should become part of the care newly diagnosed patients receive and may actually boost the effectiveness of certain therapies such as interferon beta-1b, the researchers say.
10. You’re more likely to die prematurely.
People with low blood levels of vitamin D are more likely to pass away sooner than those with normal levels, reports an analysis of 32 studies published in The American Journal of Public Health.
People with vitamin D levels less than 30 ng/mL had the highest risk of premature death due to all causes than those with levels greater than 30 ng/mL. More isn’t always better: Researchers found no additional benefit for people with levels above 50 ng/mL.
The 10 Worst Things That Can Happen When You Don’t Get Enough Vitamin D originally ran on Prevention.com
80/20… Where nutrition and sports training meet!
with Savannah Hastings and USA South volleyball @disneyvolleyballshowcase
● Ready-to-eat cereal or oatmeal; banana; skim milk; orange juice.
● whole grain toast or English muffin with peanut butter or honey; banana or raisins; juice; skim milk or yogurt
● 1 hard-boiled or scrambled egg white or a string cheese for protein
● Fat-free chocolate pudding; 1 oz. peanuts, orange or other fresh fruit
● Include non-starchy vegetable and fruits with meals and snacks
● Whole-wheat pita stuffed with tuna, onions, cucumber, tomato, fresh spinach, light mayo, dill pickle; fresh fruit; lemonade
● Whole grain bread, lean roast beef, slice of reduced-fat cheese, lettuce, tomato and mustard; fresh seasonal fruit; yogurt with 2 tbsp. granola; lemonade…
Check back for more volleyball nutrition tips… including dinner and tournament days / weekends!
What’s the most crucial meal for ANY ATHLETE?
email me: email@example.com
Look forward to your responses!
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.
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
Dietary Supplements Lead to 20,000 E.R. Visits Yearly…
Injuries caused by dietary supplements, including allergic reactions, heart trouble and vomiting, lead to over 20,000 emergency room visits last year, according to a new study.
YANA PASKOVA FOR THE NEW YORK TIMES. By ANAHAD O’CONNOR
OCTOBER 14, 2015
A large new study by the federal government found that injuries caused by dietary supplements lead to more than 20,000 emergency room visits a year, many involving young adults with cardiovascular problems after taking supplements marketed for weight loss and energy enhancement.
The study is the first to document the extent of severe injuries and hospitalizations tied to dietary supplements, a rapidly growing $32 billion a year industry that has attractedincreased scrutiny in the past year andprompted calls for tougher regulation of herbal products.
Critics of the industry said that the findings provided further evidence that the relatively low level of regulation in the United States put many consumers at risk. But industry representatives said that the products were used by roughly half of all Americans and that the data showed only a tiny fraction sustained major injuries.
The new study was published Wednesday in The New England Journal of Medicineand led by health authorities at the Food and Drug Administration and the Centers for Disease Control and Prevention. The researchers tracked emergency room visits at a large network of hospitals around the country over a 10-year period and then analyzed those in which a dietary supplement was implicated.
Among the injuries cited were severe allergic reactions, heart trouble, nausea and vomiting, which were tied to a broad variety of supplements including herbal pills, amino acids, vitamins and minerals. Roughly 10 percent, or about 2,150 cases yearly, were serious enough to require hospitalization, the researchers found.
In comparison, prescription drugs are responsible for 30 times as many trips to the emergency room each year.
One finding was that emergency room visits caused by supplements occurred predominantly among young people, whereas those for pharmaceutical products occurred in large part among older adults, said Dr. Andrew Geller, a medical officer at the division of health care quality promotion at the C.D.C. and the lead author of the study. “The contrast is striking,” he said.
More than a quarter of the emergency room visits occurred among people ages 20 to 34, and half of these cases were caused by a supplement that was marketed for weight loss or energy enhancement, commonly producing symptoms like chest pain, heart palpitations and irregular heart rhythms.
These products typically contain a variety of herbs and extracts and are widely advertised online, in magazines and on television with names like Hydroxycut, Xenadrine, Raspberry Ketones and Black Jack Energy, the researchers said.
It was unclear how many, if any, of these cases are fatal because the study tracked hospital visits, not deaths. Weight loss supplements and energy boosters have been implicated in serious problems,including one outbreak in 2013 that sickened 97 people and caused at least one death and three liver transplants.
Supplements such as pills to increase energy or lose weight do not require approval from the Food and Drug Administration.
YANA PASKOVA FOR THE NEW YORK TIMES
Medical experts say that these products can be particularly hazardous because they have potent effects on the body and are frequently adulterated with toxic chemicals. The new study found that cardiovascular problems were even more commonly associated with weight loss and energy supplements than prescription stimulants like amphetamine and Adderall, which by law must carry warnings about their potential to cause cardiac side effects.
Dietary supplements marketed for weight loss and energy, however, do not have to carry such a label. Under a 1994 federal law that has been widely criticized by health authorities, supplements are considered safe until proved otherwise. Unlike prescription drugs, they do not have to be approved by the F.D.A. before they are sold to consumers, nor are they required to list major side effects.
“This is very disheartening,” said Dr. Pieter Cohen, an assistant professor at Harvard Medical School who was not involved in the new research. “What we’re seeing from this study is that the system has failed. It’s failing to protect consumers from very serious harms.”
The study also pointed to other flaws in the regulations. The F.D.A., for example, recommends limits on the physical size of prescription drugs, but no such regulations exist for supplements. The new study found that about a third of supplement-related emergency room visits for people 65 and older were caused by choking on pills like calcium and other vitamins and minerals. A large proportion also had allergic reactions.
But Duffy Mackay, a spokesman for the Council for Responsible Nutrition, a supplement industry trade group, said that if anything, the new research highlighted how relatively safe supplements are given how many people took them.
“We have over 150 million Americans taking these products each year,” he said. “This suggests that far less than one-tenth of 1 percent of supplement users will visit the emergency room.”
Mr. Mackay said that choking and other hazards highlighted by the study could be addressed by the F.D.A. “If they think that capsule sizes in the elderly are an issue, they could put out an advisory and the industry would respond,” he said. “The current law as it’s written has everything in it to make this change.”
With an 82-game schedule, NBA teams travel a lot. This season the Trail Blazers will lead the league with nearly 60,000 miles on the road, followed by the Lakers (55,000) and the Heat (53,000). All that flying means frequent time-zone changes, which can make it difficult for players to perform at peak levels. But jet lag is about more than having trouble sleeping. “It also results from feeding the body when it isn’t expecting it, or vice versa,” says Dr. Chris Winter, a sleep specialist who currently works with the Thunder, as well as the NHL’s Rangers and MLB’s Giants, on proper sleep techniques.
Nebraska teammates online to pile their plates with some of the nutritional options available.
Hungry Huskers: Nebraska tries eating its way to the top
by Jamie Lisanti Thus, when you eat is a key part of curing jet lag. An athlete trying to quickly acclimate to a new locale can time meals to trick his body into thinking he’s still at home, Winter says.
What a player eats is also important. Lakers diet doctor Cate Shanahan makes sure players eat the same food they would at home. To accommodate an airline’s culinary limitations, she opts for meals that keep well and reheat easily—like braised meats such as barbecued baby back ribs instead of steak. “The fats and the exclusion of most carbs help to get rid of blood-sugar fluctuations that keep people awake,” says Shanahan.
When players lose sleep, Winter says, the body doesn’t produce the normal amount of natural growth hormone, which aids in recovery. That’s why Dave Ellis, a dietitian who has worked in sports for more than 30 years, recommends beets and leafy greens that are potent nitric-oxide producers, which he says “helps muscles get an oxygen-rich and nutrient-rich bloody supply.”
LeBron James ate popcorn during the Red & White scrimmage game in 2013, but on his new low-carb diet, junk food is out of the picture.
Inside LeBron James’ weight loss and low-carb diet
by Jamie Lisanti Ellis also whips up a mean dessert: Greek yogurt topping a mixture of unflavored gelatin, tart cherry juice, a vitamin drink mix and a protein powder that contains alpha-lactalbumin (a natural compound found in milk). The concoction contains sleep-inducing melatonin and tryptophan, and slow digesting proteins for a good night’s rest and overnight muscle repair.
“Hydration is also very important because airplanes are very dry, low-pressure environments,” Ellis says. “During the flight we continue to hydrate, but we want to promote as much uninterrupted sleep as possible.” Who wouldn’t drink to that?
FOODS TO HELP BEAT JET LAG
Rich in calcium, yogurt can increase the production of melatonin to aid sleep—and the protein is an added bonus.
The flat sticks travel well and provide a savory source of protein, which can help you get some zzz’s.
TART CHERRY JUICE
A small serving of this deep-red liquid is a natural source of melatonin and high in antioxidants.
Regular consumption of nuts and seeds may aid sleep because the polyunsaturated fats they contain can boost serotonin.
#elainehastings #NBAplayers #NBA #proSportsNutrition
These guys eat, sleep and drink race boats! They don’t eat before a race and sometimes don’t get
done racing until late in the day. Follow a racer and race boat, you will be amazed at the endurance
needed for one race…
Check out @ElaineHastings’s Tweet: https://twitter.com/ElaineHastings/status/500478348263718914
@thredboresort @transfersnow 👍👍 http://t.co/q74MlpDZVq”