FDA Proposes New Food Label

http://www.businessinsider.com/fda-proposes-new-nutrition-labels-2014-2

Nice changes proposed by the FDA on Nutrition Facts to include added sugars and highlight areas of importance including calories. 

ABC TV Appearance for the List Show

Filmed a nutrition spot on May 17th with Nicole Mayo from the List Show  for ABC TV Channel 2 in Baltimore.  The spot is supposed to air in six cities nationally.  This piece is about the health benefits of Kale, which is making a resurgence in popularity.  http://www.thelistshow.tv/

How Regular Soda Increases Diabetes Risk

'Using data from 350,000 people in eight European countries, researchers found that every extra 12 fluid ounce (340 ml) serving of sugar-sweetened drink raises the risk of diabetes by 22 percent compared with drinking just one can a month or less.'
http://www.chicagotribune.com/health/sns-rt-us-diabetes-drinksbre93n1dl-20130424,0,5686719.story

When to eat before working out? Timing tips from Nutrition Coaching Center

I've been asked many times by clients about not only 'what' to eat before a workout, but also 'when' to eat.  Getting the right timing down can not only improve energy for your work out, but also insure that your gastrointestinal tract isn't working too hard when working out.

Although everyone is unique, I often advice clients to have a meal about three to four hours or more before a workout to avoid possible stomach distress and maximize fuel availability.  Then consider having a a snack if needed about 1 to 1.5 hours prior to exercising (ex. a 1/2 to 1 banana or other fruit, or 1/2 to 1 energy bar).  The moderate snack should leave your stomach prior to exercising, helping you feel ready for your workout without feeling too full or overall hungry.  

What if you have lunch at noon, but don't workout until after work about 6 or 7pm?  Consider having an afternoon snack about 3:30-4pm and than another about an hour or more before your workout.  

Since everyone is different, the size of the snack (1/2 banana versus whole) and exact timing (1 hour vs. 1.5 hours) prior to exercise will vary.  Your rate of digestion, your body size and the type of workout you perform, will effect when and how much food you can tolerate.  

What do I suggest if working out in the morning?  If you workout soon after waking up, you may not need a snack to exercise.  That being said, some individuals feel more energized having something light prior to exercising.  It also depends on the type of exercise.  If you run, for example, your stomach will need to be completely empty whereas with resistance training it's less important.

Note: For individuals with medical conditions such as diabetes and those taking medications that affect blood sugar, an individualized approach is very important.  Food needs to be timed and medication possibly adjusted to assure blood sugar does not drop too low (which can potentially be dangerous).  Please speak with your healthcare provider and consider consulting a Registered Dietitian for more specific guidance.   

Whatever your fitness endeavor, timing your food appropriately to fuel your workouts can help maximize results to help you be at your best!

Yours in Great Health!

 

Kevin Grodnitzky, MS, RD, CDE, LDN

Registered Dietitian/Nutritionist
Certified Personal Trainer

Nutrition Coaching Center

www.nutritioncc.com

Trouble with cravings? Here's 5 tips to help you lose weight, stay on track, and keep it off!

How are you doing with your health, fitness, and weight loss goals?  Do you find that food temptations get the best of you?  Easily get off track?  Want to lose weight and experience your absolute best health, but can't stay on course? 

If you answered yes to any of these questions, you're not alone.  Let's be honest, it's part of our human genetic code, our DNA. What am I talking about?  Survival is a basic human instinct.  To increase our odds at surviving, in primitive times, we needed energy readily at our disposal.  Energy was necessary to survive in a physically demanding world that required energy for food, securing shelter, safety, and ultimately survival.  This is why our instincts naturally lean towards the preservation of energy and towards the consumption of high energy foods.  My instincts lean towards watching TV over running and eating pizza over parsnips. Is all lost?  Are we doomed to sit more and move less, eat more ho ho's and less whole grains?  Absolutely not!  You can take control of your genes and reach your potential!  You can turn the tide from missed workouts to made ones, in turn leading you to the health you were born to have!

How to get started?  See below for 5 steps to reach your health and weight loss goals!

1. Train your brain!  What powerfully motivates you?  Take time to write down and reflect daily how your life will change for the better.  Then, connect your day to day food and exercise choices with your motivators to add strength to your willpower.  
2. Restructure your environment!  Is your home and work environment a booby trap for willpower challenges?  Set up your environment up to cue you to make the right decisions, not continually challenge and tempt you to make the wrong ones. 
3. Plan for success?  Have you planned out what you're eating in advance?  If you have 3 meals per day x 7 days, that's 21 opportunities.  How many are planned for?  You know what they say, without a plan, plan to fail.  Pre-planning meals is a cornerstone of success and sets a mental track for you to follow!
4. To splurge or not to splurge?  Do you have to be perfect too lose weight and keep it off?  Absolutely not.  As a matter of fact, scheduling 1-2 moderate splurges per week can help decrease impulsive eating.
5. Balance your blood sugar.  Find yourself with uncontrollable urges?  If so, how long has it been since you've eaten?  Go for longer than four hours, your blood sugar will lower to baseline which triggers hunger.  Go even longer and the cravings really start to get strong.  Try and eat a meal or snack every 3-4 hours for blood sugar balance and hunger control. 

Written by Kevin Grodnitzky, MS, RD, CDE, LDN Owner and Registered Dietitian at Nutrition Coaching Center.  www.nutritioncc.com

Welcome to the Nutrition Coaching Center!

Hello,

My name is Kevin Grodnitzky, founder and Nutritionist of the newly launched Nutrition Coaching Center, a weight loss and nutrition center located in Baltimore, Maryland.  Stay tuned for blogs to come about nutrition, health, weight loss, wellness, motivation, behavior change, and much more!  I'll be posting soon so stay in touch and thanks again for stopping by!

Yours in good health!

Kevin Grodnitzky, MS, RD, CDE