Cupcakes and Kids...Intuitive Eating

Last night I was on a panel following the FORKS OVER KNIVES screening in La Jolla. The documentary FORKS OVER KNIVES asserts that the “diseases of affluence” (cancer, heart disease, diabetes) can be controlled or even reversed by replacing animal-based and processed foods with a "plant strong" diet. The film reveals some profound research and moving real-life case studies of Dr. T. Colin Campbell and Dr. Caldwell Esselstyn. It got me thinking about changes that I could make to increase the fruits and vegetables in my family's diet even more, and to reduce the animal proteins we consume. I am not sure if we will go 100% plant-based - but I think that going meatless a few days a week and choosing cows milk alternatives is definitely doable.

On the panel after the movie, I was talking about kids nutrition and said that if kids eat a healthy diet most of the time, they should be able to have a cupcake at a birthday party and not have to feel like "that weird kid that never gets to eat treats." Some in the audience gasped at my comment. Okay - open mouth, insert foot - nice one Sara! I of course, do not think kids who don't eat sweets or treats are weird - I think they are super smart! I wish I had been that smart when I was in elementary school. I personally do not eat cupcakes or other highly sweetened foods anymore for two reasons - I know how bad they are for my body, and I no longer enjoy the flavor of super-sweet foods. When I was a kid I ate way too many treats, and as a result - I was overweight. Unless there is a reason that a child should not have any sweets at all (diabetes or another disease), I think finding a happy middle ground when a kid can go to a birthday party and enjoy a piece of cake. I can understand that for many health conscious people - the thought of eating even one cupcake sounds crazy. For others - the thought of not eating one at a birthday party is just as crazy. I see both sides - why should we eat something that has zero nutritional value, is highly addictive - and in excess contributes to obesity and many other diseases? Yet on the other side of the argument is - if most of the time we eat a healthy diet, why shouldn't we be allowed the occasional treat?

You can if you follow the 90/10 rule - something that Michelle Obama uses herself and with her family. Basically the way that the 90/10 Rule works is - if you eat 90% of your calories from healthy nutrient dense choices like fresh whole fruits, vegetables, lean proteins, and whole grains - then 10% of your calories can be from "splurge" foods - such as the occasional cupcake, ice cream, french fries or the like. I feel that the 90/10 approach is attainable for the majority of the population and is a pattern that could be maintained. When one third of all kids in this country expected to develop Type 2 Diabetes in their lifetime, a realistic & attainable approach is key to making change happen. There are kids that eat no vegetables or fruit all day long - for those kids - any increase in plant consumption will help. Some people get more than 40% of their daily calories from calorie dense, nutrient-deficient drinks and foods - to bring that percentage to 10% would be life-changing, even 20% would be a huge step in the right direction. I think the main issue for Americans - is in our super-sized world, can we keep splurge foods to a small percentage of the diet? If the answer is no - then perhaps the all or nothing approach is best. But if we can learn to tune into our bodies and how foods make us feel - and make healthy choices most of the time, then the 90/10 Rule can work. Some people would give up before they started if presented with an all or nothing approach - so finding something that people can comply with - is key.

Americans tend to think mostly about the immediate gratification of the food, not the effects that come later on our energy, digestion, mood, waistline, etc. If more people simply became aware of how the food we eat makes us feel and function an hour or two after we eat it - we might reach for healthier choices. In my school assemblies and classes - I teach kids to tune into their bodies and connect how they feel to what they ate. I ask kids to notice how certain foods make their bodies feel - not just right after they eat it, but also after the initial sugar rush wears off - and to think about that when they are making choices. My assemblies and classes for kids only last 30 minutes to one hour - my main goal is to help them become aware of how the food they eat can helps their bodies feel and function better, and how to get more plant based foods in their diets - by "Eating a Rainbow." We can't make changes - unless we are first aware. When someone connects the dots between how food makes them feel, they are better able to make good choices the next time they are given a similar choice. To ask themselves:

• "How did this make me feel the last time I had it?"
• "Is this the best choice for me right now?"
• "Is this going to help me focus in class, or do well at my soccer game?"

I struggle with finding a balance for my own kids - I want them to be healthy and make good food choices all the time - but at the same time, I don't want them to feel "weird" or left out when they go to a birthday party. Sometimes my kids complain to me that they don't get to go to 7-11 and buy Slurpees, or get those packaged powdered donuts in their lunchbox like their friends. They know that those things are not good for them, but they associate them with "fun." I worry that kids won't want to come over to our house for playdates because we don't have the "cool" snacks that other families keep in their cupboards. I make "fun" snacks, but ones that are healthier - like my Bright Green Limeade Monster smoothie, and strawberry "ice cream" made in the Vitamix with frozen strawberries and coconut yogurt. Most kids don't even know they are "healthy", in fact many kids request the lime smoothie when they come to our house to play.

As kids get older - they are going to be on their own more often and will have more choices to make by themselves. When my kids go to birthday or holiday parties - they are free to have the cake and other party treats that are offered. I might remind them to make good choices, but often will simply leave it up to their good judgment. One time I picked up my son from a birthday party, and the Dad hosting the party told me that my son did not have a piece of the cake. They served root beer floats and cake at the party - when I was a kid, I would have been first in line for both (and proceeded to bounce off the walls for the next half an hour)! My son looked at the choices, and decided that he really, really wanted the root beer float, so he picked that and said "no thanks" to the cake. Yes he ate something that was not at all nutritious, yet at the same time, he made the choice to not go overboard and skipped the cake. I was not there telling him what to eat or not eat - he listened to his body and made that choice on his own, so I was proud of him. Fortunately, he is a naturally good eater - and makes lots of healthy choices throughout the day, so 90% of his day was probably good choices, and the root beer float fell within the 10%. Later that evening - instead of a sweet dessert since he already had a treat, choosing fruit or something healthy would balance out the day even more.

If you have a healthy diet most of the time, when you go overboard with sweets or fatty foods - your body doesn't feel so good. Once or twice my daughter has been in a similar situation with lots of treats around. She went overboard - and paid the price - with a terrible gut-ache. But it ended up being a good lesson for her. Later we talked about how too many sweet and fatty foods can make you feel really sick if you eat too much of them. Now she remembers those experiences when she is tempted to go overboard - the memory of the tummy ache helps her to make better choices - so she can be an "intuitive eater" too - she knows what foods make her feel icky, and what foods make her feel good.

I have found that the less sugar and the more whole fruits and vegetables a person eats - the worse processed and highly sweetened foods actually taste. Trans fats seem to leave a "film" on the tongue, sugary foods taste too sweet, and fatty or highly processed foods sit like a rock in the stomach. Eating high quality healthy foods ends up being it's own reward - because they just make us feel good. That is a good "addiction" to have! So if we can encourage our kids to make healthy choices most of the time - over time, those might just start to taste better anyway!!

As kids grow, they gain more independence. I realized that being able to make good choices for themselves is what we want for our kids in all areas of their lives, right? Teaching kids about moderation and to use their intuition about how and what they eat is a step in the right direction for a longer and healthier lifestyle.

Thanks to Whole Foods, Chassie Bell and Rip Esselstyn for the FORKS OVER KNIVES screening - very moving and motivating!

©2011, all rights reserved. Fitness Fun 4 All.

Bike to Work - Good for Your Health & Pocketbook!

Biking to work is good for the environment, saves money - and help us improve our health! Whatever your reason - try biking to work on Friday, May 20th - National Bike to Work Day.

Recreational bike riding is a convenient low-impact aerobic activity, and a great way to burn calories. A 200-pound cyclist burns 546 calories biking for 1 hour (going 12 miles per hour). That is about the equivalent of a Big Mac®! If that same person biked 1 hour each day, that adds up to almost 3,000 calories burned in a week - they only need to cut 500 more calories each week to lose a pound! Exercise is important for all weight management or weight loss programs for 4 reasons:

1. Helps us burn calories - we need to create a 3,500 calorie deficit to lose 1 pound, ideally some of that should come from exercise, or we will probably be losing lean muscle mass.
   
2. Boosts our metabolism - helping us burn more calories, it also boosts our insulin sensitivity - which means our bodies are better metabolizing sugars - very important for overall health and preventing diseases like diabetes and heart disease.
   
3. Helps preserve lean muscle mass - when we lose weight - we want to lose fat, not muscle!
4. Removes toxins from our bodies. Toxins are stored in fat, so when we lose fat - toxins are released - exercising to a sweat helps our bodies to get rid of those toxins.
   

If you decide to hit the road for Bike to Work Day, these nutrition tips can help you prepare for the big day:

• If you are on a super low or no carb diet - ditch it for the 3 days before a long ride. Your body needs some carbohydrates for prolonged exercise - such as a long bike ride.
  
• Have a good breakfast the morning of your ride - but make sure it is not too heavy. Our bodies have to work harder to digest fats and proteins, so keep your breakfast lighter if you are biking to work. Something like a bowl of whole grain cereal, with some fresh berries. Or a whole grain english muffin and a little nut butter or cream cheese. Skip the doughnut or the pop tart - those won't likely give you the lasting energy you need.
  
• Smoothies are a great start - fruit are good for quick energy, and you can add whey protein which is much easier to digest than other protein sources.
• Make sure to not hop on your bike dehydrated. Being even slightly dehydrated can make your muscles weaker and it also can thicken your blood - which means your heart has to work harder than it needs to - this could be potentially dangerous for some. Wake up to a nice full glass of water the morning before you hit the road. It is smart to even be more conscious about drinking water for a few days leading up to your bike ride - especially if you tend to not drink enough water on a regular basis.
  
• Bring a water bottle for your ride - and if you will be biking for a long distance, you might want some electrolyte replenishers (Metroelectro, Nuun, coconut water, or other sports drink)
• You might want to toss some granola bars or raisins, or another easy snack in your pack in case you get hungry along the way. I like GoGo squeeZ for some quick energy - squeezable applesauce - no spoon needed!
  

Safety Tips:

• Make sure your bike is in good working order before you take off
  
• Know your route and make sure it is safe for bicyclists
  
• Wear your helmet
• Slather on some sunscreen
• Bring a cellphone in case of emergency

Enjoy the ride!

©2010, all rights reserved. Fitness Fun 4 All.

Healthy Cinco de Mayo

Celebrating Cinco de Mayo with family & friends? These recipes and 5 tips can make your celebration lighter - without sacrificing any flavor!

Tip #1: Avoid mindless chip munching.
The baskets of chips keep coming...and we keep snacking. Filling up on chips is easy to do. Staying mindful about how many chips we eat can help prevent this. One way to do this is to serve yourself some chips onto a plate - and stop when those are gone. If you are having a party - offer an alternative appetizer, like these Black Bean Lettuce Bundles - they are fun to make, so delicous, and no chips needed!

Black Bean Lettuce Bundles
Serves 4

• 2 cups cooked no-salt-added black beans
• ½ large avocado, mashed
• ½ green bell pepper, chopped
• 3 scallions, chopped
• ¹⁄³ cup chopped fresh cilantro
• 2 tablespoons lime juice
• 1 teaspoon ground cumin
• 1 clove garlic, minced
• ¹⁄³ cup mild low-sodium salsa
• 8 large romaine lettuce leaves

Directions: Mash beans and avocado together with a fork or a pastry tool. Mix all remaining ingredients except lettuce. Place approximately ¼ cup of filling in the center of each lettuce leaf and roll like a tortilla.

NUTRITION INFO
Per serving (about 8.5 oz/240g-wt.): 180 calories (45 from fat), 5g total fat, .5g saturated fat, 0mg cholesterol, 100mg sodium,
26g total carbohydrate (10g dietary fiber, 3g sugar), 8g protein
Original Recipe from Eat for Health Book Two by Joel Fuhrman, M.D.
Reprinted with permission from Whole Foods and their health partner Eat Right America.

Note my changes to the above recipe: I replaced scallions with 1 Tablespoon of finely minced red onion, used butter lettuce in place of the romaine, 1/8 teaspoon smoked paprika in place of the cumin, and added a pinch of sea salt to taste.

Tip #2: Lighten Up the Dips.
Queso dip and other richer heavier appetizers are going to be a bigger calorie, fat and salt hit. Focus on the lighter options - salsas and even guacamole (although it has fat in it - it is healthy fat). Just keep moderation in mind.

Mango Salsa Recipe:
Serves: 6-8

• 2 mangos - coarsely chopped
• 1/3 of a red pepper - chopped fine
• 1-2 tablespoons of red onion - very finely chopped
  
• 1 bunch fresh cilantro - chopped fine (should amount to about 3-4 Tablespoons chopped)
• Juice of 1 lime
• 1 Tablespoon of jalapeno or serrano pepper - very finely chopped (optional - or use less)
  
• Pinch of sea salt
• 1/8 teaspoon smoked paprika
  

Mix all together in a bowl, and serve with chips or as a garnish for grilled meats or seafood.

Tip #3: Choose Grilled Instead of Fried.

Deep fried and battered meats will pack on the fat and calories - but choosing grilled meats will keep your plate slimmer. Serve grilled shrimp, fish or chicken with the mango salsa on the side for flavor, color and a beta carotene punch - makes great fish tacos!

Tip #4: Go with Lard Free Beans.
Beans are a healthy choice - unless they are refried with lots of lard. So when dining out or cooking at home - look for whole beans, or the vegetarian refried kind. Has all the flavor and lots less fat and calories - save those calories for your margarita!

Tip #5: "Skinny" Cocktails.
What is Cinco de Mayo without a margarita? It is easy for the calories to add up when we drink them, especially sweet drinks like margaritas. So instead of picking up some margarita mix (which can have unwanted ingredients like corn syrup and artificial coloring) - try these delicious lighter and healthier margaritas:

• Nature's Agave Organic Margarita - no margarita mix here - just fresh lime juice and agave nectar!
  
• Skinny Spinach Margarita - no one knows there is spinach in there! The spinach adds folate - a powerful antioxidant. This margarita also has fiber, antioxidants, and more. Make a virgin one for the kids!
• Cinco de Mayo Margarita - celebrate in style!

©2011, all rights reserved. Fitness Fun 4 All.

The Dukan Diet - Risk Worth the Reward?

Touted as a quick way to drop pounds (or stones as they say in Britain), the Dukan Diet is the latest weight loss craze to hit the U.S. In addition to Hollywood celebs, apparently Kate Middleton's mom has used it to slim down for Kate's big day - there are even rumors that Kate has used it herself. A new fad in the United States, the Dukan Diet is the # 1 diet in France and has been around in Europe for over a decade.

The reward of the Dukan Diet is rapid weight loss - but at what risk? Diets that cut out entire food groups - tend to be imbalanced and can lack important phytochemicals, vitamins, minerals, fiber and other nutrients. The Dukan Diet works like other highly restrictive no or low carb diets by putting the body into a metabolic state called Ketosis - which forces our bodies to burn fat stores. Low carb fans claim that it is the key to fast weight loss - as fat becomes the body's primary energy source. Critics say that ketosis causes bad breath, is dehydrating, and in some could potentially strain the kidneys, and cause other health issues like gout.

The Dukan Diet is sometimes referred to as the "French Atkins." Both diets have four phases and primary weight loss mechanism is low carb intake. The main difference is the Atkins diet encourages consumption of fat. Atkins also allows a small amount of vegetables from the outset, whereas the Dukan diet prescribes no fat consumption, no vegetables, and only a small amount of oat bran in the first phase.

The Dukan Diet is broken down into 4 phases:

Phase 1: The Attack

• Lasts one-to-ten days.
• Basically, you eat all the lean protein you want, 1.5 tablespoons of oat bran a day and lots of water.
• Daily 20 minute walk
• Reportedly people can lose an average of a pound a day in this phase.

Phase 2: Cruise

• Lasts as long as it takes to get to your goal weight.
• Same as the Attack Phase, but add in non-starchy vegetables every other day, and increase oat bran to 2 tablespoons.
• Daily 30 minute walk
• Weight loss is about two pounds a week in the Cruise Phase, so expect to do this phase for about 10 weeks if you have 20 pounds to lose.

Phase 3: Consolidation

• This phase is designed to prevent "rebound."
• Continue to eat protein, but you may also have non-starchy vegetables.
• You also add two slices of whole wheat bread, one serving of low-sugar fruit, one serving of cheese.
• One-to-two times a week, you can have a starchy food like rice or pasta
• One to two celebratory meals per week - where you can eat almost anything you want, including wine (1 glass) and dessert. "But no second-helpings"
• Daily 25 minute walk
• This phase lasts for 5 days for each pound of weight loss. So if you lost 15 pounds, you are on this phase for 75 days.

Phase 4: Stabilization

• You are able to eat whatever you want for 6 out of the 7 days (Dukan encourages you to continue to eat mostly consolidation foods).
• Three tablespoons of oat bran every day.
• And then, also, one day a week, you do the attack phase of just eating all protein - Dukan suggests Thursdays.
• Daily 20 minute walk - He says no elevators or escalators - always take the stairs!
  

Before diving into the Dukan Diet, people should consider the potential drawbacks:

• Restrictive - the attack phase removes major categories of foods - allowing for no fruits, vegetables, nuts, oils, and limited condiments, sauces, dressings. Later phases still strictly limit food categories.
  
• Ketosis can result in bad breath, lethargy, dehydration and moodines
• For people with type 1 diabetes, a dangerous condition called ketoacidosis has been linked to no carb diets.
  
• Lacks fiber which can lead to constipation
  
• Lacks essential fatty acids, vitamins and minerals. Over the long term, deficient diets can be linked to a possible increase in our risk of cancer, heart disease and osteoporosis.
• It is based on doctor's experience, not scientific studies - there is no bibliography or list of references in the book - lacking scientific research.
• People who are active and like to work out might want to look at whether or not this diet can appropriately support their energy needs for exercise and replenishment.
  
• Quality & type of protein is not addressed (free range vs. conventional). Too much of some kinds of protein (ie: beef) could actually cause an increase in cholesterol.
• Directions can be a little ambiguous, unspecific and confusing ("celebratory" meal is not well-defined, it says "have as much as you want, but no seconds," the final phase says eat whatever you want, but use the consolidation foods as your base?)

With all those risks, why does this restrictive diet have such a big following?

• Has helped millions of people lose weight - it is the #1 diet in France and has many testimonials and fans.
• No calorie-counting - in fact, it is strongly discouraged.
• High-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full longer and less hungry. But it also can mean sluggish digestion and constipation.
• Cuts out all sugar, processed grains, and almost all alcohol (except the occasional celebratory glass of wine). This improves blood sugar control and insulin sensitivity. But just cutting out the above foods will help most people drastically lose weight and reduce appetite - without all the other restrictions.
• Unlike other strict diets and cleanses where all you do is ingest a drink - the Dukan diet allows you to eat and chew "real" foods. Yet unlike cleanses - constipation can lead to a buildup of toxins as opposed to a cleansing of the digestive tract.
  
• It prescribes daily walking - exercise is important part of maintaining a healthy weight.
• It allows for "splurge" or celebratory foods in the final phases which can help people feel less deprived, however there are not good guidelines around these foods.
  

Conclusion
Whether or not a diet "works" - individuals need to decide for themselves if the risk is worth the rewards, and if they can sustain the diet. France’s National Agency for Food, Environmental and Work Health Safety named the Dukan Diet as one of 15 diets that are potentially risky. The British Dietetic Association doesn’t think much of it either, naming it as one five worst diets of 2011.

Diets that cut out food groups - tend to be imbalanced and can lack important phytochemicals, vitamins, minerals, fiber and other nutrients. Also - when you restrict calories to the extreme, it makes it hard to exercise - which is an important component of a weight loss program - as it helps to preserve muscle mass. If you have a couple of pounds to lose for an event, and only need to be on this diet a week or two - it probably won't do major damage - but for someone with a significant amount of weight to lose, I could not recommend this diet. A more balanced approach to weight loss that is sustainable and less drastic is a safer approach - it might take a little longer to get results - but will likely be more lasting and carry fewer risks. “Studies repeatedly show that the way these diets work is by reducing calories through elimination of certain foods,” and over time the rapid weight loss disappears, according to David Levitsky, professor of Nutritional Sciences and Psychology at Cornell University. If anyone decides to use this or any other restrictive diet plan - I highly recommend taking a good multi-vitamin supplement to help balance out any imbalances that will arise, and not doing it for any significant amount of time.

My philosophy about weight loss is to balance the digestive system, replace nutrient deficient foods with highly nutrient dense ones, increase the consumption of whole fruits/vegetables, exercise and manage stress. Putting the body into calorie or nutrient restrictive mode is not the most effective or healthy way to lose weight in my opinion.

©2011, all rights reserved. Fitness Fun 4 All.

Hydration 101

Note: all blue text links to more information.

Spring is here, and so are sports and warmer weather - a good time to start thinking about proper hydration. Up to 75% of the body is made up of water, so drinking enough fluids is essential for our bodies to function properly. Dehydration occurs when too many fluids are lost, not enough are taken in, or a combination of the two.

Acute Dehydration

Certain factors such as sweating, hot climate, vomiting, medications can quickly accelerate fluid loss to cause acute dehydration. It is important to be familiar with the signs of dehydration, especially parents and coaches. Taking these symptoms seriously is important, as complications from severe dehydration can be life-threatening. Relying on thirst is not a good way to determine if you need fluid replacements, as thirst may not always be a good indicator of dehydration.

Chronic Dehydration

Chronic dehydration is not like acute dehydration, in that it typically occurs from not taking in enough hydrating fluids and/or foods on an on-going basis. Often the symptoms are not recognized as dehydration at all and can range from bothersome to serious and can include constipation, headaches, low energy, elevated cholesterol, and more. Although controversial, some theories link Rheumatoid arthritis and other serious conditions to chronic dehydration. People suffering from one or more of the above symptoms, might try gradually increasing their intake of fluids and foods with a high water content and notice if there is an improvement in their symptoms over a period of time. Regularly drinking caffeinated, sugary or alcoholic beverages can also lead to chronic dehydration, as all are diuretics. Chronic dehydration puts us at greater risk of becoming acutely dehydrated from a workout and/or sweating.

Dehydration and Blood Thickening
Studies have found that a loss of 2% or more of one's body weight due to sweating can cause a drop in blood volume - so the blood essentially becomes "thicker". When this occurs, the heart has to work harder to move blood through the bloodstream, raising the risk of a heart event. Because we are not replenishing fluids while we sleep, people tend to be slightly dehydrated in the morning, which could explain why heart attacks are 40% more likely to occur in the morning. Blood thickening also causes muscle cramps, dizziness, fatigue, heat exhaustion/ heatstroke, and can even lead to swelling of the brain and hypovolemic shock.

When is Water Not Enough?
Electrolyte replacement is needed when someone loses measurable amounts of fluids from one reason or another (sweating, vomiting, etc). How do we know how much fluid we have lost? One way to tell if there is fluid loss - is to weigh yourself before and after a workout - if you have lost weight - there has been fluid loss. Typically 2 cups of fluid accounts for approximately each pound of weight lost. But if it is not convenient to weigh yourself - you need to go by feel - did you work out hard, sweat a lot, maintain fairly continuous movement over a period of time? Was it a hot or particularly dry day? Are you working out in high altitude? Did you drink enough water leading up to the activity, or do you tend to be chronically dehydrated? If there has been a significant amount of fluid lost - there will be sodium, potassium and other important minerals also lost. Plain water will not replace those lost minerals. A condition called Hyponatremia can happen when someone loses a lot of fluids and drinks lots of water without replenishing electrolytes - there is not enough sodium in the blood. But if there was NOT a lot of sweating and it was a fairly low intensity sport, or a sport with lots of breaks (sat in a dugout, or stood in the outfield a lot) - then plain water should be fine to stay hydrated.

Prehydrate

Prehydrating the body for as much as 3 days before a tournament can help to preparing the body for a major sports event. Drinking an extra glass or two of water each day over a 3 day period can help to hydrate the body and muscles. Even slight dehydration in the muscles can negatively affect performance. Increasing the carbohydrates 3 days before a big sports event is also helpful to help prepare the body's glycogen stores for the activity.

Sports Drinks
After a very intense workout, glycogen stores get depleted in the muscles - many sports drinks contain sugar because it is a fast-acting carbohydrate that can quickly replenish lost glycogen. So endurance and intensity athletes that want to quickly replace lost energy after an intense workout - might use sports gels or drinks - which offer the electrolytes and fast acting carbohydrates they need. But if someone consumes sports drinks when they have not worked out very hard and their body does not "need them" to replenish glycogen stores, the carbohydrates/sugar end up getting stored as fat overtime. A 20 oz. sports drink contains 125 calories and 35 grams of sugar - which is over 9 teaspoons - more than the recommended daily limit for added sugars for one day for kids. Studies show that over-consumption of sports drinks is linked to weight gain and an increase in cavities in children. Another concern are the artificial colors many sports drinks contain - they serve no other purpose than to make them more "fun." There is some evidence that some kids are sensitive to artificial coloring - potentially causing ADD-like symptoms, or making them worse. So it is important to read labels to know what is in the sports drinks, and be aware of how often sports drinks are consumed - and if they are really "needed". But if someone is showing signs of dehydration - grab them any sports drink - dehydration is very serious and if someone is showing the signs - it is not the time to debate about artificial colors or sugar.

Are Artificially Sweetened One Better?

Many people choose artificially sweetened sports drinks to avoid the sugar and calories. But the artificially sweetened ones will not replenish the lost glycogen - so the only purpose the artificial sweetener serves is for taste. There is evidence that artificial sweeteners might have negative health consequences, so I do not recommend them to adults or children. There are much better alternatives out there now.

Alternative Electrolyte Replenishers:

If you want an electrolyte replenisher, but don’t want the added sugar, artificial sweeteners, and artificial coloring, there are some cool products available:

1. Nuun - is a complex blend of electrolytes designed to be absorbed by the body quickly & easily. Nuun contains no sugar or artificial sweeteners, so if you want to replenish lost glycogen stores - reach for another kind of carbohydrate - like raisins, orange, granola, etc.
2. Coconut Water - Nature's perfect drink - coconut water is naturally high in potassium and other minerals, and it also has some natural carbohydrates. Coconut waters come in a variety of delicious flavors too. It also is naturally alkalizing - which helps to balance our body's pH and recover from workouts. I like the brand Zico.
3. Electrolyte waters - replenish lost electrolytes without the sugar, artificial coloring, etc. I like the brand Metroelectro. These do not contain carbohydrates, so to replenish glycogen stores have with a carbohydrate.
4. Homemade Lemon Lime Sports Drink:

• 1/2 Lemon, peeled
• 1/4 Lime, peeled
• 1 scoop of Mila (the Miracle Seed)
  
• 3 Dates
• 2 cups Water (or coconut water)
• 1 tbsp Agave nectar
• 1 tsp Coconut oil
• Pinch of sea salt
• DIRECTIONS: Put into a Vitamix blender and blend well. Store in refrigerator.

Click here to order a VITAMIX and get FREE SHIPPING.

Stay hydrated!

Suggested reading:

Articles:

Dehydration, Wikipedia

The Dangers of Dehydration, Natural News

Books:

Your Body's Many Cries for Water by Dr. Fereydoon Batmandhelidj

©2011, All Rights Reserved. Fitness Fun 4 All.

Food Revolution: A+ for Awareness, But Execution Needs Improvement

Jamie Oliver's Food Revolution is helping to expose a major problem in this country: most public school lunches are, to put it mildly - full of crap. With childhood obesity at an all time high and 1/3 of all elementary aged kids predicted to develop Type 2 diabetes in their lifetime (some populations facing a 40-50% rate)- this issue needs attention, and swift action. Serving highly processed, high calorie, nutrient void foods to school kids certainly doesn't help them perform in school, and is contributing to our country's health crisis.

In the season Food Revolution premier, kids piled up the packaged food from the cafeteria on the table. Seeing all this "non-food" was eye-opening. But watching Jamie talk to the kids in his cooking program in the second episode brought tears to my eyes. The kids that have experienced type 2 diabetes firsthand in their families know how damaging it's effects can be. One boy talked about how his grandma is losing the feeling in her feet - which makes her more susceptible to infection and also possible amputation. Seventeen year old Sophia shares that she is the only one in her family not yet diagnosed with diabetes, her 13 year old sister has the disease and her grandparents died from it's complications. Yet her family has not made any changes to their diets - leaving her with a sense of impending doom. One of the most powerful moments was when Jamie told Sophia that "there is always hope." He tells her that she does not deserve to get diabetes - she has a voice and can do something to prevent it.

It is clear that we must do something to change our kids' diets. I applaud Jamie Oliver's efforts to expose this issue, and give him an A+ for building awareness. However, I think where Food Revolution has room for improvement is on the execution side. Maybe that is why the ratings have suffered and ABC decided to replace next week's show with a rerun of Dancing with the Stars.

Jamie Oliver has the ability to stir up the pot, yet so far, the follow-through side is lacking. I can understand why the Los Angeles School District is hesitant to let him in to their schools:

• Jamie's last stop Huntington, VA became the poster child for unhealthy eating - I am sure the L.A. School District doesn't want that label.
  
• U.S. Foodservice pulled out of the Huntington school after the cameras were turned off, leaving them high and dry with no funding for school lunch. Fortunately a private company has been raising the funds - but this would not be sustainable for a district the size of L.A.

In the second episode - without "a glimmer of hope of getting into the schools" - Jamie declares war. However, instead of waging a war against the school district - I say make them an offer they can't refuse. Partner up with some key companies that can fix the execution problems in a sustainable way, and bring money to the table. If the execution side equaled the drama, Food Revolution could make real strides to revolutionize the health of our kids. Here are my suggestions for how to get the job done:

Improvement #1: Stop Wasting Money & Raise More
In this season premiere episode, Jamie filled up an empty school bus with sugar - to demonstrate that the LA School district serves 50 tons of sugar to their students each week just from flavored milks. Food Revolution producers know how to make an impact - this kind of dramatic display definitely builds awareness. It is certainly appalling to actually see how much sugar is really being consumed by these kids in just a week from flavored milk alone. But as I saw that bus filling up with sugar - I thought to myself - how much did that stunt cost? School lunch budgets are very tight - fractions of a penny count. To literally pour money into an empty school bus is like a slap in the face to school districts that are trying to feed students on pocket change. Could Food Revolution have instead put that money into a fund that could buy better food for kids? For example, Lets Move Salad Bars to Schools has raised over $1.4 M dollars with partners like Whole Foods Markets for grants to put salad bars into schools. Their goal is to raise $15 M! Millions of students across the country could benefit from those salad bars. Once you have the equipment, you need the food to fill it. That could be an issue for some school districts. That is where additional money could help. Jamie could use his platform to get major corporations to put their money where it counts - donate fruit and vegetables to be delivered to schools in lower socioeconomic areas, or raise money to increase school lunch budgets. If Food Revolution came into a school district offering money to improve school lunches - the line of schools wanting him to help would be a mile long.

An interesting conversation came up in Jamie's house. Jamie poked fun at his wife for eating "noodle pots" in the past - a cheap meal with too much sodium and little nutritional value. His wife replied that was all she could afford at the time. But quickly added - at least we can afford to cook healthy meals now. Well - sadly - a large portion of the country can't afford to buy and cook healthy meals. Instead of wasting money pouring sugar into a bus - put the money to action to feed students better quality food.

Improvement #2: Start leveraging partners.
Part of the execution issue is that Jamie should not be trying to reinvent the wheel. There are some very cool companies out there are already changing school lunches for the better. Many of these companies have been in the private schools for years - because they have the budget to spend a little more for healthy quality lunches. But there are some exciting new companies that have taken it one step further and are doing it on a shoestring for public schools. Take Southern California company Green Bellies for example. Green Bellies has spent the time to develop the healthy and delicious school lunch alternatives, they have gone through the appropriate channels to introduce their alternatives to the school districts (including L.A.). Green Bellies offers delicious, complete and healthy meals - that are easy to implement, sustain, and meet the nutritional and budgetary criteria. Partnering with a company like Green Bellies would mean that kids would get healthy choices and it would sustainable after the cameras were turned off.

Jamie could also join forces with is Lets Move Salad Bars to Schools. Recently Southern California elementary school Olivenhain Pioneer Elementary (OPE) received a grant for a new salad bar. The first day that OPE launched the salad bar at school, over 700 salads were served!! To roll out the salad bar, they had a Food is Your Fuel(tm) assembly that got kids excited about trying new foods and wanting to eat healthy. The combination of the assembly and the new salad bar was a powerful one - there was education combined with the food for them to put it into action. Since then, the OPE students have continued to eat the salad bar, with many trying new foods and learning for the first time that they actually like salad! OPE is lucky - they have a food service department willing to support the salad bar, as well as involved parents, and additional grants for gardens on campus - so kids can experience planting, growing and can see the vegetables they grew in the garden in the salad bar. If schools across the country could have complete experiences like this, real change could occur. So why try to reinvent the wheel Jamie, when you could simply align yourself with companies that already do this kind of thing?

The area that I think Food Revolution and Jamie comes the closest on is education and motivation. When he is talking one on one with kids in the kitchen - it clear that he is in this business for the right reasons - because he cares and wants to help. Jamie has educated kids & families about how much chicken is really in chicken nuggets. He has taught us what is in "strawberry" milk (added sugar, no strawberries). Now the country knows how a cow is divided up into sections, and that some processed foods use the parts that are not even edible. But I think he could do an even better job in this area by bringing all the key partners together - to offer education to the whole school with a Food is Your Fuel assembly together with the healthier food to enable them to put the education into action.

I guess the reason that Food Revolution fills up buses with sugar, and doesn't link up with partners is because the network thinks all that drama makes "good T.V." But maybe with next weeks' show getting canceled they should realize that seeing real change happen and knowing that it is sustainable is much more powerful than seeing an empty school bus fill up with sugar.

Food Revolution could leverage partners and easily raise their grade on the execution side to an A+. Instead of being met with resistance - schools would asking him to help. Food Revolution - lets join forces to make lasting & sustainable changes in the LA school district...and beyond!

Writer Sara Vance is owner of Fitness Fun 4 All, a company that is dedicated to educating kids and families about healthier nutrition. Fitness Fun 4 All makes nutrition and health fun, offering Food is Your Fuel school assemblies, kids cooking classes, Downward Doggies yoga for kids, and more. A picky eater who struggled with her weight as a child, Sara is passionate about transforming the health of our nation's children. The Food is Your Fuel Assembly, makes nutrition and health - fun. The assemblies last just 45 minutes, but the lessons last a lifetime.

©2011, Fitness Fun 4 All, all rights reserved.

Double Stuff Oreos or Carrots? Life is Full of Choices.

Yesterday I was happy to be invited to present a 5 minute follow-up to my Food is Your Fuel Assembly. I was pleased that the students remembered and seemed to connect to the concepts I had presented, and were still excited about the new salad bar at school. Many were thinking about "Eating a Rainbow," and had tried new foods over the break - some even learned that they actually liked foods that they didn't know they liked!

As the kids were leaving to head back to class, a boy came up to me with a question. He said - I have a small problem with this, what about kids that don't bring money for the salad bar, or families that can't afford it, how can they eat a rainbow? He shared with me that money was tight in his family. I told him that a lot of families are closely watching their finances these days, and so he is not alone. I asked him if his mom or dad packed a lunch for him? He said yes they do. What is in your lunch usually? I asked him. He told me that he usually had a sandwich and some chips and a few Double Stuff Oreos. I said - will you go to the store with your mom or dad sometime and see how much the package of Oreos costs? Do you think you could find something in the fresh vegetable or fruit aisle for that same price? Do you think a bag of baby carrots could be about the same price?

I thanked him for sharing his question - it is something that I think about a lot - so what if I teach kids about choosing healthy food if their families can't afford to buy them? There are people in our own country that worry about getting food in front of their families each and every day. That is where I believe that corporations could step in and help - the giant produce and food manufacturers could deliver fruit & vegetables and other healthy foods to inner city schools for example. But in many cases - it comes down to making better choices. I have nothing against an occasional Oreo cookie - but if it means that there is no money left for carrots or apples, then could there have been a better choice made at the store? When economic times are tough - we have to make difficult choices. Whether we are forgoing our family vacation or our Double Stuff oreos, when we have limited budgets - we need to prioritize.

This boy told me that he would go to the store and see if he could find a good substitute for Oreos that would help him to eat his 5 a Day Rainbow of colors. So rather than focusing on the issue - now he has the tools help find the solution.

Life is full of choices - throughout each day we are presented with many different options. One of the reason I like to teach kids about nutrition is because when kids learn that certain foods make their bodies work and feel better - they can make healthier decisions for themselves. When we involve our kids in grocery store shopping, cooking, and packing their lunch - they can practice making healthy choices every day.

No one is perfect - there will be days when we don't eat our vegetables, or we don't exercise - and that is just life - it is not worth beating ourselves up about. And there are many days that kids will have the oreos instead of the carrots. But if MOST of the time we make choices that support our health overall - then we are a success. Because it is the things we do on a daily basis that have the biggest impact on our health.

©2011, all rights reserved. Fitness Fun 4 All.