10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

Happy Registered Dietitian Nutritionist Day 2014!  In honor of all of the hard-working RDN's out there, please enjoy this infographic of 10 Interesting Facts About Registered Dietitian Nutritionists.

Feel free to copy, distribute, and reprint unaltered versions for non-commercial/educational purposes with proper credit.

Thank you and Enjoy!

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

10 Interesting Facts about Registered Dietitian Nutritrionists [Infographic] by Michelle Loy, Go Wellness is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Based on a work at www.gowellnessco.com.
Permissions beyond the scope of this license may be available at nutritionandwellnessbytes.blogspot.com.

4 keys to staying well during cold and flu season

Image Credit:  William Brawley (Flickr)

We're smack dab in the middle of cold and flu season, and I'm sure that you'd like to avoid catching the bug, right?  Aside from practicing good hygiene, there are four key lifestyle behaviors that have been determined to be true guardians of health during this time of year.  Practice these behaviors and you'll better protect yourself from the misery of cold and flu season.

Eat enough nutrient-dense, immune-supportive foods.
One of the first lines of defense against cold and flu season starts in the grocery cart.  Make sure that you're including plenty of nutrient-dense, immune-supportive foods that will bolster your immune system.  What foods are these?  Eat fish for vitamin D, which helps regulate the immune system.  Include a variety of produce, especially citrus fruits, cruciferous vegetables, winter squash, and dark leafy greens, for immunoprotective vitamins A and C.  Also be sure to incorporate high quality meat and dried beans for protein, iron, and zinc, which help the immune system function at its best.  For more information on foods that support a strong immune system, check out this blog post that I wrote last year.

Get 7-9 hours of sleep every night.
When we sleep, the body's immune system recharges.  The release of infection-fighting cytokines from the immune system surges during sleep.  When we are sleep-deprived, the levels of cytokines and other immune-supportive cells in the body declines.  In fact, one study found that individuals who slept less than seven hours each night were nearly three times more likely to develop colds than those who slept at least eight hours or more.  So make sleep a priority!

Manage stress effectively.
Short-term, long-term, real or perceived, the body does not discriminate against the type of stress we experience.  When we experience stress, a cascade of biochemical reactions that lower the body's immune function begins.  When stress becomes chronic, the immune system becomes weaker.  While we cannot completely eliminate all sources of stress, we certainly can find ways to better manage it.  In fact, relaxation actually boosts certain activities of the immune system, including sending more infection-fighting cells into action in the bloodstream.  Remember that relaxation is not necessarily 'doing nothing', but rather, it is a learned behavior.  For more tips on managing stress effectively, check out this  advice from the American Psychological Association.

Perform at least 30 minutes of moderate-intensity exercise on 5+ days of the week.
Studies have found that exercise may boost the number and function of certain cells of the immune system.  Investigators also believe that exercise enhances the transport of these cells throughout the body making them more effective at eradicating the bacteria and viruses responsible for the cold and flu.  One study detected a 46% lower frequency of colds for participants that exercised at least 5 days a week compared to those who were sedentary.   Another investigation observed that women who performed 45 minutes of moderate-intensity activity 5 days a week experienced 50% fewer colds than women in the control group who stretched daily.  While getting enough exercise is essential, keep in mind that performing prolonged or intense exercise can actually depress the body's immune system.  If you participate in these types of activities, such as marathons or ultra-endurance events, adequate recovery time is vital and make sure to practice the other lifestyle behaviors listed above.

What are your best strategies for practicing these behaviors?  What behaviors would you add to this list?  

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3 reasons to make physical activity a priority during the holidays

Commit to be fit this holiday season.  Photo credit: o5com via Flickr

Congratulations on surviving yet another post-Thanksgiving food coma.  If you are one of those people who finds it hard to get back on track with eating and physical activity after said food coma, then I challenge you to consider moving one thing to the top of your to-do list this holiday season.  That thing is physical activity.  I see physical activity as a gateway health habit.  When people let it slide to the bottom of their list of priorities, other habits tend to slide as well.  However, when people make physical activity a priority, not only do they stay on top of other health behaviors, but they also tend to score some fantastic deals in terms of their health and well-being, too!  Consider these three excellent reasons to commit to regular physical activity during the holidays.

Prevent holiday weight gain.  While holiday weight gain is common for many Americans, it is not necessarily inevitable.  Researchers have found that people who have successfully managed their weight long-term rarely deviate from their regular exercise routine throughout the year, including during the holidays.  Not only does exercise help stoke your body's metabolic furnace to burn more calories, but it also appears to help physically active people curb their food intake.

Manage stress.  Exercise is one of the best prescriptions for stress.  The holidays definitely present the opportunity for more stress from increasingly busy social calendars to additional responsibilities at work and more travel.  While you can't necessarily eliminate every source of stress in your life during the holidays, you certainly can include more ways to better manage it.  When you exercise, the body gets an amazing dose of natural feel-good chemicals, including serotonin and endorphins.  Exercise also allows you the opportunity to take a break from the stress in your life and just let it go. What once mattered before may not be as significant after a good workout.  

Boost energy levels.  With a fuller schedule and more stress, you may find that your energy levels may take a serious beating during the holidays.  While sipping more coffee or Red Bulls may seem like an easy way to to charge up your battery, it's not the ideal way to go to reduce the sluggishness.  I know that exercise may be one of the last things on your mind when it comes to feeling fatigued, but studies have suggested individuals that engage in regular physical activity tend to report higher energy levels and less fatigue than sedentary individuals.  So during those times when you just don't feel like it, do it any way.  Remind yourself of how great you'll feel afterwards.  Most of the time, the only workout you'll ever regret is the one that you don't do.

We're all gifted with 1440 minutes every single day.  Honor your body and honor your health by devoting at least 30 of those minutes to movement.  Believe me, your body WILL thank you for it.  What will you do to ramp up your physical activity during the holidays?     

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Guest Blog: Crossfit Q & A with Brian McFadden

CrossFit Fever Games 2011 (via Flickr)

Do you CrossFit?  Have you heard of it?  If you haven't heard of it yet, then you will because this form of activity is taking off.  I first learned of it a few years ago because a CrossFit "box" (aka, workout location) had opened up in a garage down the street from my home.  As I looked into it a little more, I learned that this whole CrossFit thing was a whole new workout world to me.  They had their own community with what seemed to be their own language and workouts called names, like "Fran" and "Isabel".  And all I can say is that these workouts look hard core!

I'm fortunate enough to have a friend and colleague, Brian McFadden, owner and fitness trainer at CrossFit iDog in Huntington Beach, CA.  He kindly agreed to a guest Q & A with me so that I could shed a little more light for you on CrossFit.  


In one sentence, how would you describe CrossFit?
CrossFit is a fitness regimen designed using constantly varied, high intensity, functional movements that facilitate better daily living, to optimizing elite level sport performance, and everything in between.

How is CrossFit different from other forms of exercise?
CrossFit is different from other exercise in the way that it combines three modalities, those being olympic lifting, gymnastics, and metabolic conditioning (running, biking, swimming, rowing, etc.) together in high intensity workouts that are never routine. Nothing is beyond the scope of what a CrossFitter is prepared to do.

What separates CrossFit from the typical gym, exercise class, or bootcamp? 

CrossFit is more than about just fitness. CrossFit is about community and encouragement. CrossFit is about high fives and fist bumps. An accomplishment for one person is an accomplishment for everyone. For many it rekindles a camaraderie from the days of high school or college sports and gives everyone a chance to reach goals of fitness or wellness that are otherwise difficult in gyms or classes filled with judgmental stares.

Who’s the best candidate for CrossFit? Do you have to be fit to CrossFit? 

Everyone! CrossFit is universally scaleable and designed to fit the needs of anyone willing to put in the effort. At CrossFit we firmly believe that the needs of a grandma and an olympic athlete do not differ in kind but simply degree.

What are the benefits that a participant might expect to see with CrossFit training? 

The CrossFit regimen is designed for people to excel in 10 fitness domains including but not limited to: Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Our protocol for high intensity, constantly varied functional movements (which also happens to be part of what defines us) is unlike any other programming in it's ability to illicit such benefits as body composition, weight loss, increase in bone density, decreased risk of heart attack, and a general well being are among the many.

What’s the biggest challenge that CrossFit participants face? 

The biggest challenge CrossFitters face is understanding how important nutrition is and putting it into practice. Proper nutrition can amplify or diminish the effect of your training efforts in a tremendous way.

  

What does it take to become a CrossFit trainer? 

In order to train at an affiliate an individual must be level 1 certified through a CrossFit Level 1 ANSI accredited certification course. From there he/she may continue to become trained in specialized areas such as olympic lifting, kettlebells, CrossFit kids, combat (all of which which are certified for at CrossFit iDog) among many others.

What do you enjoy most about CrossFit?

CrossFit affords me an opportunity to help people do something in life that they may have never thought possible. It changed the way I live and the ability to share CrossFit that has become such a blessing in my life.

Thank you, Brian, for doing this Q & A with me!  I haven't tried CrossFit yet since I've been in triathlon training mode this year, but I do plan on checking it out.  I'll keep you posted to give you a dietitian's eye view of it all.  If you'd like to learn more about CrossFit iDog, check out the website and Facebook page.

What about you?  Have you heard about CrossFit?  Have you tried it?  What do you think of it?

9 higher sodium foods that might surprise you

Sometimes I talk to clients or students who really don't think sodium intake matters because they don't have high blood pressure, but from the perspective of someone who highly values disease prevention, I think it does matter.  We do actually need a small amount of sodium daily since it performs many vital functions in the body, such as aiding muscle contraction, assisting with nerve transmission, and maintaining proper blood pressure.  However, evidence continues to suggest that high sodium intakes are linked to high blood pressure, which increases the risk for several chronic diseases including cardiovascular disease and stroke.  You may not be concerned about your blood pressure, but consider these staggering figures:

• 1 in 3 American adults has hypertension 
• 1 in 4 American adults has prehypertension 
• Middle-to-older aged adults may have a 90% likelihood of developing hypertension  over their lifetime

Studies have also detected a relationship between lower sodium intakes and reduced risk of high blood pressure in people who do not have high blood pressure.  I'm 110% for prevention. I believe that it's far more effective and beneficial to prevent chronic disease through dietary and other lifestyle measures rather than manage the disease once it's been diagnosed. Believe me, the enhanced quantity and quality of life are worth the investment! 

What are the current recommendations for sodium intake?  Current guidelines on sodium intake recommend no more than 2300 mg a day for healthy young adults.  This is the equivalent to about 1 teaspoon of salt.  However, recommendations for middle-aged to older adults, African-Americans, or those with chronic diseases, such as high blood pressure, kidney disease, or diabetes, suggest no more than 1500 mg/d. 

How much sodium does the average American consume?  3,436 mg/d, which is about 50% more than recommended!  But believe me, I've seen higher!  Many people think that the biggest source of sodium in the diet comes from adding salt to food during cooking or at the table, but the real truth is that most of the sodium in the typical American diet, or a whopping 77%, comes from processed foods.  While some of those foods might seem obvious (eg, canned soup or salted pretzels), others may surprise you.  Here's my list of 10 higher sodium foods that you might not expect.

Chicken or Turkey:  Some brands, especially store brands, infuse their chicken breasts and thighs with a sodium-containing solution.  One store brand contained 290 mg per serving of chicken breast.  In an effort to save time, some people opt for the pre-seasoned ground turkey; however, this stuff is loaded to the tune of 680 mg per serving, which is more than a McDonald's 6-piece chicken McNuggets!  

Veggie or soy burgers: Veggie and soy burgers are popular choices among vegetarians, vegans, or those who enjoy a meatless meal on occasion.  However, the commercially-prepared versions can pack quite a salty punch.  One brand of veggie burgers contains 400 mg per patty!  Another popular brand of soy burgers could run up your sodium intake by 520 mg per burger!  Both of these contain more sodium than a Taco Bell Taco Supreme.

Low-fat cottage cheese:  A 1/2 cup of low-fat cottage cheese will run around 459 mg of sodium. Ouch!  Get the "no sodium added" version, and you'll cut the sodium content by 94%! 

Bagels:  One medium-sized 100% whole wheat bagel that I recently checked out contained 400 mg of sodium.  That's more sodium than a large order of McDonald's French Fries!

Salad dressing:  Many commercially prepared salad dressings are high in sodium given the typical serving size of 1-2 Tbsp.  A vinaigrette from one popular brand of salad dressings contains 390 mg per 2 Tbsp! Whip up your own, and you could save significantly on the sodium.

Pita bread: A typical serving of whole wheat pita bread contains about 340 mg of sodium.  That's more sodium than a small dill pickle!

Protein shakes: Often promoted as meal replacements or between-meal snacks, these can be higher in sodium as well.  One brand of protein shakes reviewed contained between 220-270 mg of sodium per 8.25 ounce serving.  Drink a glass of low-fat milk or a smoothie, and you'll cut the sodium by at least half.

Granola bars: This granola bar contains 250 mg per bar, which is more sodium than a serving of potato chips!

Oatmeal:  For those of you looking for a quick, nutritious breakfast, beware of that instant stuff because it can really take a toll on your sodium consumption.  One brand of high-fiber instant oatmeal includes 210 mg of sodium per packet.

Let me leave you with these suggestions:

• Consider balancing your intake of higher sodium foods with naturally lower sodium foods, like vegetables and fruits.
• Consider moderating your intake of higher sodium foods. Maybe you don't consume those foods at every meal or snack or maybe just not everyday. Maybe you eat a smaller portion of that food.
• Read your food labels carefully.  In order to be labeled "sodium free", a food must contain 5 mg or less per serving.  In order to be labeled "very low sodium", a food must contain 35 mg or less per serving. In order to be labeled, "low sodium" a food must contain 140 mg or less per serving.  Select foods that state "unsalted", "no salt added" or "without added salt" on the label.
• One of my faves...prepare more food yourself.  This way you get to be in the driver's seat of the sodium content of your own food.

What foods have had a sodium content that surprised you?

How protein fits into your plans to build muscle

When it comes to building lean muscle mass, clients will often ask questions, such as "I want to gain muscle mass, so should I start using a protein supplement?" or "I'm trying to gain some muscle weight, so I've been eating more protein. I'm not seeing any changes, so what should I do?" If you're just as confused about the role of protein in building muscle, then you've come to the right place as I prepare to set the record straight on this hot topic.

First things first: any plan to build muscle mass must involve progressive strength or resistance training. Without this foundation, you will not gain muscle mass no matter how much protein you consume. Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains. To optimize your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create an individualized plan to help you accomplish your muscle-gaining goals.

So how much protein do you need? Because you do need protein, and more specifically essential amino acids, to achieve muscle growth, you'll need up to two times more protein than the average Joe or Jane Schmoe, which is between 1.6-1.7 grams per kilogram of body weight. Keep in mind that someone who's just getting started on his muscle-building regimen (first 3-6 months) actually needs more protein per kilogram of body weight than someone who's been training for a while since the trained individual's body actually becomes more efficient at utilizing protein.

Do you need a protein supplement? Don't reach for that supplement just yet! Most healthy individuals have no problem consuming this amount of protein through food intake alone, so supplements aren't really necessary and could just put a dent in your wallet. Research suggests that consuming high quality sources of protein from food is just as effective, if not more effective, at helping people achieve their muscle-building needs. In fact, an individual who consumes too much protein could run into a few problems. One is that the breakdown of protein that's not used to replenish and build new tissue produces metabolic waste products (nitrogen) that must be excreted from the body. Without adequate fluid consumption, taking in excessive amounts of protein could elevate the risk of dehydration. Even mild dehydration can hinder one's athletic performance leading to a less effective workout. The second major problem is that an overabundance of protein could lead to excess calorie consumption, which could result in more than just muscle gain. If the protein is not used for muscle building or other functions in the body, then an individual could find himself packing on a few more pounds than intended.

What are good sources of protein for muscle building? Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are high quality sources of protein that will support muscle building. Keep in mind that whole grains, legumes, nuts, and vegetables are also quality sources of protein. Eating protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals.

Time it just right. Did you know that timing may actually be more important than amount when it comes to protein intake for muscle building? Consuming a little high-quality protein (~10 grams) before strength training provides a good dose of essential amino acids to the muscles and helps decrease the breakdown of protein. Consuming a little high-quality protein after the training session is also helpful since the muscles are primed and protein synthesis is enhanced at that time. To give you an idea of what this looks like in terms of food, you can find about 10 grams of protein in: 1 1/2 oz of meat, fish, or poultry, 2 small eggs or egg whites, 1 1/2 oz cheese, 1 oz nuts like cashews, 2 1/2 T peanut butter, 8 oz yogurt or 1 1/4 c low-fat milk.


Don't forget the two C's: carbohydrate and calories! Quality sources of carbohydrates, such as whole grains, legumes, or milk, provide an important foundation for your muscle-building plan. Why? Carbohydrates fuel the muscles during physical activity and getting enough will help maximize your workout. Consumption of both carbohydrate and protein also generate an insulin response, and insulin is an anabolic hormone, which enhances muscle protein synthesis and decreases protein breakdown. If we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy. When protein is used for energy, less of it is available for muscle building and repair, which is not optimal for someone trying to gain lean muscle tissue.

If you're interested in receiving professional guidance in this area, then I'd highly recommend that you invest in the services of an experienced Registered Dietitian (RD) or a RD who is a Board Certified Specialist in Sports Dietetics (CSSD).

For more on this topic, you may consider the following resources:

• Power Eating, Third Edition - A useful tool for those looking to build muscle and improve body composition.

• Nancy Clark's Sports Nutrition Guidebook - A helpful tool for any active individual with a specific section on nutrition for muscle gain.

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! Geared toward men, this is the ultimate guide for achieving a variety of nutrition-related goals, including muscle gain.