Showing posts with label what should runners eat. Show all posts
Showing posts with label what should runners eat. Show all posts

Thursday, September 17, 2015

Nutrition Thursdays: GMO Yogurt: How Does Your Favorite Brand Stack Up?

GMO Yogurt: How Does Your Favorite Brand Stack Up? ** image courtesy of BrodAndTaylor


Here is an article I found from the GMOInside.org site titled "GMO Yogurt: How Does Your Favorite Brand Stack Up?" by Elizabeth O'Connell. It talks about several brands of popular yogurt on the market and which ones contain GMOs. Here is what the article says:


"GMO Inside is calling on Chobani to shift to non-GMO feed sources for its dairy cows.  Chobani processes roughly 40 million pounds of milk per week from over 78,000 dairy cows on nearly 900 farms.  All told, that’s a lot of milk!  Milk which comes from cows who are eating GMO feed 2-3 times per day."

"While Chobani is the largest Greek yogurt manufacturer with roughly 50% market share, we are hoping that all yogurt makers will insist on using milk from cows fed non-GMO diets.   GMOs have never been proven safe for human consumption and there is a growing body of studies which demonstrates that great caution should be exercised when developing and consuming GMOs.  A large percentage of the GMO crops grown in the US are used as animal feed. (Read more about GMO feed here.)  By shifting away from GMO feed for their cows, Chobani has the power to shift thousands of acres of farmland to non-GMO farming techniques."

"While GMO Inside believes the “Precautionary Principle” to be the best approach when it comes to developing and consuming GMOs, we know that consumers may care about a number of factors when it comes to choosing food products.  The following chart captures various consumer concerns related to Greek yogurt.  It is by no means exhaustive as far as brand or concerns go, but we hope it helps!"

"For more information on these brands, read below.  Better yet, you can call your favorite yogurt brand and ask the questions that matter to you.  If the company gives you an answer you are not satisfied with, let them know why!"


Here is a table showing several of the popular yogurts and what is in each:

Yogurt Brand GMO Ingredients? GM Feed for Cows rBST (synthetic growth hormone) Milk Protein Concentrate (thickening agent) Organic Options? GMO Inside’s overall rating
Chobani No Likely No No No C
Fage No Likely No No No B
Greek Gods No Likely No No No B
Yoplait Greek Likely Likely No Yes No F
Dannon Oikos Likely Likely No No No D
Stonyfield No No No No Yes A
Nancy’s No No No No Yes A
Strauss Creamery No No No No Yes A
Wallaby No No No No Yes A


"Did we exclude one of your favorite brands?  Please add your comments or questions on our blog and we’ll get the scoop! Or check out Be Food Smart for an even deeper look at these Greek yogurt brands."


Here she goes into a little more detail on the each brand:

Fage:
"Fage is a close second in the Greek yogurt market, holding 14 percent of the market in 2011. The positives to Fage brand yogurt are that no milk concentrate is used (like Yoplait, see below) and they do not add extra thickeners to their plain varieties, though they are most likely added for their flavored yogurt. On their website, they highlight the healthy benefits to Fage, including statements saying it is beneficial to vegetarians, diabetics, and it is gluten free for those with gluten allergies or preferences. However, there is currently no organic option."


Greek Gods:
"Greek Gods was founded in Seattle, Washington in 2003 and is now owned by Hain Celestial.   They do not add milk protein concentrate, artificial coloring, or rBST, but there is no organic variety available."


Yoplait:
"Yoplait Greek is owned by General Mills and is the second most popular overall yogurt company in the US, the first being Chobani. Yoplait Greek promotes the health aspect of their product, advertising the high levels of calcium, vitamin D, and protein, especially for their kid’s products, as well as claiming their product can help with weight loss. However, their website does admit to using aspartame (artificial sweetener), carmine (red coloring), gelatin, and milk protein concentrate in their Yoplait Greek Parfait cups.  There are no organic options available.  In 2012, General Mills spent over $1 million to oppose GMO labeling in California."


Dannon:
"Oikos is Dannon’s Greek yogurt brand.  It is not certified as USDA organic and does not mention “natural” or “non-GMO” products on their website.  They also have no statement on rbST use, or a bovine growth hormone used on cattle, so it is possible that these substances are used. They use cultured grade A non-fat milk, though fruit varieties include additives such as fructose, modified corn starch, and other products."


Stonyfield:
"Stonyfield is an all organic yogurt company started in 1983 that is sold in natural food stores, national supermarkets and large retailers across the country. All of their products are USDA Organic certified (including Stonyfield Greek and YoBaby); therefore, they are audited throughout the production process to ensure that they do not use pesticides or herbicides, GMOs, antibiotics, or growth hormones. In regards to GMOs, they are currently in the process of being approved by the non-GMO Project, which will test their animal feed for GMO contamination. They formally state that they believe GMO products should be labeled to guarantee consumer safety and were a founding company of Just Label It, a non-profit advocating for GMO labeling. Group Danone(which also owns Dannon) is the parent company of Stonyfield, owning 85 percent of the company, yet Stonyfield maintains a unique partnership with Groupe Danone, with company co-founder Gary Hirshberg remaining Chairman and the company remaining true to it’s health and environmental mission."


Nancy’s:
Nancy’s is another USDA organic certified Greek yogurt company owned by Springfield Creamery in Eugene, Oregon.  Nancy’s does not add any thickeners or pectins and strains off the whey during production. They say they use all organic fruits from the Northwest region. On their website they describe their milk sources, stating they are from local dairy farms, mostly within a 50 mile radius of their creamery in Eugene. They do not use pesticides, antibiotics, or synthetic growth hormones, and their product is USDA certified by Oregon Tilth. Their website does not directly say that they are GMO free, but their organic certification prohibits GMO use.


Wallaby’s Family:
Wallaby’s yogurt company is based out of Napa Valley, California and inspired by a trip to Australia by the co-founders who were inspired by the sweet, amazing flavor of their yogurt. They use organic milk from nearby farms in Sonoma and Marin counties. They are organic certified by Quality Assurance International (QAI) and the USDA. Due to their organic certification, they are also GMO free.

 
** Conclusion:
Genetically modified organisms, introduced in 1996, now represent a major part of our food system.  (Roughly 90% in crops like corn and soy, and included in nearly 85% of processed foods).  In spite of their ubiquity, the benefits of GMOs are less apparent.  Genetically modified crops have led to increased usage of herbicides, increased chemical residues on foods, organic farm contamination, lawsuits between chemical companies and farmers because their fields were pollinated with patented seeds, and various health issues in laboratory animals and livestock, just to name a few of the problems with GMOs.



** To read the whole article, please visit GMO Inside.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my sixth installment of Progress Fridays!



Thursday, September 10, 2015

Nutrition Thursdays: Runner-Friendly Fall Smoothies

Nutrition Thursdays: Runner-Friendly Smoothies ** image courtesy of BCBSNC



I am starting to get back into making smoothies and decided to see if there were any healthy trends for smoothies and found an article from Runners World titled "Runner-Friendly Fall Smoothies: These tasty, single-serving fall mixers pair tons of nutrients with seasonal flavor." Here is what the article says:

Runner-Friendly Fall Smoothies:

1a) Breakfast: Apple Crisp:
(pictured on left)


Smoothies: Apple Crisp & Gingered Winter Greens ** image courtesy of Runner's World

 High in protein, Greek yogurt tames your appetite, while oats provide beta-glucan, a fiber that may improve running endurance.



Ingredients: 
1 cup apple cider
1/2 cup 2% vanilla Greek yogurt
1/4 cup old-fashioned rolled oats
2 Tbsp. pecans
1/4 tsp. cinnamon
1/8 tsp. nutmeg
1 cup ice cubes

Nutrition per serving: 
Calories: 409
Carbs: 62 g
Fiber: 4 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 2 g
Sodium: 89 mg



1b) Snack: Gingered Winter Greens:
(pictured on right)

Smoothies: Apple Crisp & Gingered Winter Greens ** image courtesy of Runner's World



Low in calories, winter greens like kale contain compounds called glucosinolates that have potential anticancer properties.

Ingredients: 
1 cup coconut water
1/2 cup low-fat plain yogurt
1 kiwi, peeled
1 large kale leaf, center rib removed
1 tsp. minced fresh ginger
1 tsp. honey
Pinch of salt
1 cup ice cubes

Nutrition per serving: 
Calories: 188
Carbs: 38 g
Fiber: 3 g
Protein: 8 g
Total Fat: 2 g
Saturated fat: 1 g
Sodium: 272 mg


2a) Pre-run Cranberry Beet:
(first smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

With fewer than 100 calories, this combo will charge up your run without weighing you down. Beets and spinach contain nitrates that boost oxygen delivery and improve muscle functioning.

Ingredients: 
1 cup water
1 small beet, chopped
1/2 cup fresh cranberries
1 cup spinach
1 tsp. honey
1 tsp. minced fresh ginger
1/2 tsp. ground allspice
1 cup ice cubes

Nutrition per serving: 
Calories: 79
Carbs: 19 g
Fiber: 5 g
Protein: 2 g
Total Fat: 0 g
Saturated fat: 0 g
Sodium: 81 mg



2b) Post-run: Maple Ricotta Cream:
(second smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

Ricotta adds creamy richness and a dose of whey protein, which is quickly absorbed, making it ideal for recovery. Pear and banana supply carbs to replace spent energy stores.

Ingredients: 
1 cup unsweetened almond milk
1 ripe pear
1/2 cup low-fat ricotta cheese
1 Tbsp. ground flaxseed
2 tsp. pure maple syrup
1/8 tsp. ground cardamom
1/2 frozen banana, chopped

Nutrition per serving: 
Calories: 387
Carbs: 60 g
Fiber: 10 g
Protein: 18 g
Total Fat: 12 g
Saturated fat: 4.5 g
Sodium: 486 mg



3a) Lunch: Sweet Potato Puree:
(third smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

No time for a sit-down lunch? Take this smoothie to go. It has all the components of a well-rounded meal--carbs, fiber, protein, healthy fats--plus immune-boosting vitamin A. Kefir is loaded with probiotics that may improve gut health in athletes.

Ingredients: 
1 cup low-fat plain kefir
1/2 cup peeled, cooked sweet potato, cooled
1/4 cup canned navy beans, drained and rinsed
1 Tbsp. walnuts
1/2 tsp. vanilla extract
1/8 tsp. ground cloves
1/2 frozen banana, chopped

Nutrition per serving:
Calories: 407
Carbs: 69 g
Fiber: 9 g
Protein: 20 g
Total Fat: 7 g
Saturated fat: 2 g
Sodium: 463 mg



3b) Dessert: Spiced Hot Chocolate:
(fourth smoothie in image)

Smoothies: Cranberry Beet, Maple Ricotta Cream, Sweet Potato Puree, Spiced Hot Chocolate ** image courtesy of Runner's World

Cocoa powder is full of blood pressure--lowering antioxidants, and according to a study review published last year, cinnamon may help control blood sugar in people with type-2 diabetes.

Ingredients: 
1 cup 2% milk heated with 1/2 cup water
1 medium banana
1 Tbsp. unsweetened natural cocoa powder
2 tsp. unsalted almond butter
1/2 tsp. vanilla extract
1/4 tsp. cinnamon
Pinch of chili powder

Nutrition per serving:
Calories: 314
Carbs: 45 g
Fiber: 6 g
Protein: 13 g
Total Fat: 12 g
Saturated fat: 4 g
Sodium: 124 mg



** For all smoothies here are the blending basics:

Blending Basics
For the best results, add ingredients in the order listed: liquids first, soft items (like yogurt or fresh berries) next, then firm produce, and finally frozen items. Begin at the lowest speed, and work your way up to high.


** To read the whole article, please visit Runner's World.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my sixth installment of Progress Fridays!



 

Thursday, September 3, 2015

Nutrition Thursdays: 6 Rules To Follow For Eating Right As A Runner

Nutrition Thursdays: 6 Rules To Follow For Eating Right As A Runner** image courtesy of Wikimedia Commons



In the past few weeks,  I have posted about foods that a runner should and should not eat, as well as, recipes that are good for your post-run appetite. This week I have chosen to share with you an article titled "6 Rules For Eating Right As A Runner" by Pamela Nisevich Bede from RunnersWorld.com. Here are the six rules they say you should follow:


1) Go On Empty (sometimes):

"What you eat before you hit the road or the gym all depends on when you’re exercising and what kind of workout you’re planning. Many people don’t have the time—or the stomach—to eat and digest food before a workout, especially if that workout is taking place in the early morning."

"For an easy workout of one hour or less, going without food or drink probably won’t do you any harm. (Just make sure you’re staying hydrated.) But for any event that’s longer or more intense, pre-workout fuel is critical. Go out on empty and you’ll fatigue sooner, plus you’ll have a much tougher time meeting your goals."


2) Keep It Simple:

"So what’s the perfect pre-workout meal? Familiar foods that are easy on your system, low in fat and fiber, and high in carbs will boost your energy without upsetting your stomach. "


3) Time It Right:

"When it comes to fueling your workout, timing is everything. Before your workout, you'll want to have something that will give you a boost of energy without leaving you with an upset stomach on the road. So focus on carbs, and foods that are low in fiber and low in fat. You can find lots of prerun meal and snack ideas here"

"In general, the bigger the meal the more time you'll need to digest. Each person is different, but you'll want to eat at least 30 minutes before you head out so you don't have GI distress when you're on the road. Within 20 minutes of finishing your workout, have a protein-rich snack to repair muscle tissue, and carbohydrates to restock your spent energy stores. This will kick start the recovery process so that you can bounce back quickly for your next workout. Learn more about post-run fuel for recovery."


4) Drink Up:

"Hydration is important, and not just when you’re exercising. Fluids regulate body temperature, move waste from your body, ensure that your joints are adequately lubricated, and help flush out the damaged cells that can lead to inflammation. And proper hydration can help control cravings, which is important because it’s often easy to mistake thirst for hunger."


"While there’s no set recommendation for daily fluid intake, a good rule of thumb is to aim to drink about half of your body weight in ounces each day. (So if you weigh 150 pounds, drink 75 ounces of water.) And you don’t have to just guzzle water. Fruits and vegetables can also help you stay hydrated. Plus they’re packed with antioxidants, which boost muscle recovery and immunity."


5) Get The Balance Right:

"Even if you’re not exercising with a goal of losing weight, you still need the right mix of foods and nutrients to feel energized on your runs and to stay injury-free. About 55 percent of your daily calories should come from carbohydrates, 25 percent should come from protein, and another 15 to 20 percent should come from unsaturated fats. But there’s no need to start carrying around a calculator. Don’t obsess. At each meal, just simply devote half of your plate to carbs, one-quarter of your plate to protein, and another quarter to healthy fats."


6) Take Out The Trash:

"If you have a family to feed, it may feel like you’re constantly surrounded by diet-dooming foods. Your kids and partner may not be trying to get in shape, but eating more fruits and vegetables, and less junk, is good for them, too. So next time you’re at the store, shop with a "clean kitchen" in mind."

"Limit the high-sugar, high-fat foods you toss in your cart; if they’re not in the house, you won’t be tempted to eat them. Stock your fridge with fruits, veggies, and whole grains, so they’ll be there when mealtime rolls around. Those foods will keep you feeling good when you’re working out, plus they’ll keep your heart healthy, your cholesterol low, and your blood sugar stable."





** If you would like to read more of the article, please visit RunnersWorld.com.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my fifth installment of Progress Fridays!



Thursday, August 27, 2015

Nutrition Thursdays: 10 Foods That Are Essential For Runners

Nutrition Thursdays: 10 Foods That Are Essential For Runners** image courtesy of Wikimedia Commons


In the past few weeks,  I have posted about foods that a runner should and should not eat, as well as, recipes that are good for your post-run appetite. This week I have chosen to post on more foods that are essential for runners. An article I found on Competitor.com titled, by Matt Fitzgerald, "10 Essential Foods For Runners" talks about ten foods that will help with your energy, recovery, and overall fitness health. Here are the ten foods they say are the best for runners:


1) Wild Salmon:

"Wild salmon is an excellent source of omega-3 essential fatty acids, which are sorely deficient in the average American’s diet. Omega-3 fats boost heart health by creating more elastic blood vessels and improve nervous system functioning. These benefits go beyond general health to affect exercise performance. A study published in the European Journal of Applied Physiology showed that fish oil supplementation increased heart stroke volume (or the amount of blood the heart pumps with each contraction) and cardiac output (or the total amount of blood pumped by the heart) during low- to moderate-intensity exercise."


2) Cherries:

"Cherries are the most antioxidant-rich fruit on earth. They contain particularly large concentrations of a type of antioxidants called anthocyanins. Antioxidants provide a host of health benefits ranging from maintaining healthy blood vessels to prevention of cancerous tumor growth. They’re also good for athletic performance. In one study, the addition of cherry juice to the diet of competitive rowers significantly reduced the amount of strength loss and muscle soreness they experienced after a strength test designed to cause muscle damage compared to a group of fellow rowers who received a placebo instead."


3) Kale:

"Kale is a member of the cabbage family. It contains high levels of vitamins A, B6, C and K, as well as iron and calcium, and is one of the most antioxidant-rich vegetables. NutritionData.com gives kale a maximum five-star rating in the category of optimum health. Kale also has strong anti-inflammatory properties. Low-grade inflammation resulting from exercise-induced muscle damage is a daily nuisance for many runners and can become a chronic issue in some cases. Maintaining a diet that’s high in anti-inflammatory foods reduces the risk of this problem."


4) Skim Milk:

"With its balance of fast-acting carbohydrates and proteins, skim milk is the ideal post-exercise muscle recovery “food” for runners. Research has shown that muscle glycogen stores are replenished and muscle tissues are repaired fastest when carbs and proteins are consumed together after the completion of a workout. A study by researchers at Indiana University found that chocolate-flavored skim milk outperformed a popular recovery supplement when consumed after exercise."


5) Bananas:

"Bananas are among the best pre-workout and pre-race foods for runners. Bananas are almost all carbohydrate. A large banana contains more than 30 grams of carbohydrate, just 1 gram of protein, and no fat whatsoever. Bananas are also extremely high in potassium (400 mg), which is lost in sweat during exercise. Their softness and light taste make them easy to consume even with pre-race nerves, and their natural “wrapper” makes them handy for eating on the road."


6) Soy:

"Soy is a bona fide superfood. First, it’s incredibly versatile. You can enjoy it as edamame (steamed young soybeans), tofu, soymilk, and as the protein source in everything from soy burgers to some varieties of frozen burritos and energy bars. On top of that, soy provides a number of proven health benefits. Soy is clinically proven to lower cholesterol, reduce negative symptoms of menopause, and help prevent osteoporosis. It is also an excellent source of a type of antioxidants called phytoestrogens. On top of all that, soy is a great source of post-exercise protein to promote muscle recovery. Researchers at the Ohio State University recently published a study showing that soy protein is as effective as whey protein in promoting muscle growth in response to training."


7) Old-Fashioned Oatmeal:

"Sports nutritionists recommend that runners get approximately 60 percent of their daily calories from carbohydrate to maximize workout performance. The average runner gets less than 50 percent of his or her calories from carbs. Starting your day with a high-carb breakfast is a great way to boost your overall carbohydrate intake. Old-fashioned oatmeal provides a whopping 27 grams of carbohydrate per 1/2-cup serving. What’s more, old-fashioned oatmeal is a high-fiber, low-glycemic index food, so the energy it provides is long-lasting. A Penn State study found that men were able to exercise significantly longer after a breakfast of old-fashioned oatmeal than after a high glycemic index breakfast of puffed rice."


8) Green Tea:

"Green tea is on its way toward becoming the beverage of choice among runners, and with good reason. Green tea contains a high concentration of a class of antioxidants called catechins. A couple of Japanese studies showed that green tea extract supplementation increased endurance in mice. It appears that it worked by increasing the muscles’ capacity for fat burning during exercise by reducing the activity of free radicals that inhibit fat metabolism.

As yet, there have been no human studies showing an ergogenic effect of green tea extract supplementation. However, in a recent human study from the University of Birmingham, England, acute supplementation with green tea extract increased fat burning during moderate-intensity exercise by 17 percent. These results suggest a strong possibility that green tea extract could delay fatigue during prolonged moderate-intensity efforts.

Other studies have shown that green tea reduces free radical damage to muscle tissue during exercise. And the caffeine in green tea is also beneficial for runners. (Green tea has 25-30 mg caffeine per 8-oz serving, compared to 120-170 mg in coffee.) Caffeine has been shown to boost performance in races of every distance by stimulating the nervous system and reducing perceived exertion."


9) Tomatoes:

"All of a sudden tomatoes are best known as the vegetable (technically a fruit) that contains the antioxidant lycopene. While lycopene certainly is a beneficial nutrient, whose consumption is associated with reduced risk of macular degeneration and certain types of cancer, it is only one of countless healthy phytonutrients contained in tomatoes. Tomatoes are also a great source of many vitamins and minerals that are helpful to runners, including vitamin B6. A recent study found that laboratory animals fed a vitamin B6-deficient diet were not able to store as much muscle glycogen. Another great thing about tomatoes is that they add a lot of flavor to a wide variety of dishes and meals without adding many calories (there are just 27 calories in a cup of cherry tomatoes). Thus, tomatoes contribute to a diet that is both lean and satisfying and keeps you at your optimal race weight without feeling deprived."


10) Whole-Wheat Pasta:

"Pasta is one of the most carbohydrate-dense foods, making it a great food to eat before big workouts and races, when you want to maximize muscle glycogen stores, and after big workouts, when you want to replenish those stores. But whole-wheat pasta is a better choice than pasta made with refined wheat flour. One cup of cooked whole-wheat spaghetti provides six grams of fiber, which promotes satiety and digestive health. Whole-wheat past is also a longer-lasting energy source than regular pasta."



** If you would like to read more of the article, please visit Competitor.com.


Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my fourth installment of Progress Fridays!