BaySport Nutrition Tip by Sheri Berger, RDN – Smart Snacks

As preparations for the new school year begins, an important decision is what to pack for lunch. BaySport’s Nutrition Coach, Sheri Berger, RDN (Registered Dietitian/Nutritionist) shares a health tip for the entire family, whether they’re going to school or work.

Choosing SMART SNACKS throughout the day will help to keep you energized, focused, happy, and provide steady blood sugar. Choosing less quality snacks will do the opposite. SMART SNACKS provide fiber, lean protein, quality carbohydrates, healthy fats, and around 150-200 calories. Here are some great choices:

NUT OPTIONS:
• Two tablespoons of all natural peanut butter with 6 celery sticks
• One tablespoon of nut butter with a medium apple, banana, or other fruit
• One tablespoon of nut butter with 8-10 whole grain crackers
• ½ peanut butter sandwich on whole grain bread with apple or banana slices
• 8-10 walnuts or almonds with a medium apple or other fruit

BEAN & LEGUME OPTIONS:
• ¼ cup of beans, 1 tablespoon of cheese, and salsa on a whole grain tortilla
• ½ cup of hummus or black bean dip with cut up vegetables (carrots, celery, mini peppers, cucumber slices, cherry tomatoes, jicama)
• ¼ cup of hummus on whole wheat pita bread
• ½ cup of roasted garbanzo beans with 10 cherry tomatoes

DAIRY & EGGS:
• String cheese or one ounce of other cheese and a piece of fruit
• One cup of plain low-fat yogurt with ground flaxseeds and 3-4 strawberries
• One cup of plain Greek yogurt with two tablespoons granola and one teaspoon agave nectar or honey
• Two tablespoons goat cheese, dill, and tomatoes on a piece of whole grain bread
• ½ cup of cottage cheese with chopped fruit (berries, nectarines, peaches, etc.)
• Once hardboiled egg with a rice cake or whole grain crackers

MEAT & FISH:
• 1/2 can tuna or salmon with 5-8 whole grain crackers
• Three romaine lettuce wraps with nitrate-free cold cuts or other lean meat
• Two ounces smoked salmon on a rice cake or three whole grain crackers
• Six shrimp with cocktail sauce, celery, and carrots
• Two ounces of beef, turkey, or salmon jerky with cucumber slices

 

Learn more about Sheri Berger, RDN:
Sheri Berger is a Registered Dietitian having completed her B.S. in Food/Nutrition & Dietetics and a dietetic internship at Loyola University Chicago. Sheri has a diverse professional background that includes hospital and outpatient clinic support, preventative wellness programs, corporate wellness services, cardiovascular disease management, and working with seniors. Sheri enjoys engaging her clients in pursuit of their personal wellness goals and leading by example with her healthy lifestyle. Sheri has been certified in adult weight management since 2005. She belongs to the Academy of Nutrition and Dietetics, California Dietetics Association, and the San Jose Peninsula District of the CDA. Sheri enjoys spending her free time with her husband and two daughters and she loves to run marathons.

Heat and Travel Safety

By Stephanie Nesbitt

Now that summer is finally here the sun is consistently shining, the weather is warm and people are travelling all over the world on vacation. When visiting a new location, or every a family favorite, people tend to forgo their normal lifestyle habits, such as exercising, eating healthy and even drinking water regularly. People get so caught up in the activities they are doing and the company they are with, which could potentially put them in harm’s way.

Hot weather (whether it is humid or dry) is a consistent temperature all over the world – no matter what time of the year you travel. When temperature and humidity soar, travelers — particularly children, the elderly, those with chronic medical conditions, and people who are overweight may be prone to heat stroke.  Even young and healthy individuals can be vulnerable if they are too active during hot weather and not drinking enough water; so it’s best to try to prevent heat stroke before it occurs.

According to the U.S. Centers for Disease Control (CDC), heat stroke occurs when the body is unable to regulate its temperature. The body’s temperature rises rapidly and the sweating mechanism fails, which makes it hard for the body to cool down on its own.

If you plan on traveling to a place where temperatures are high, follow these tips on preventing heat stroke, as recommended by CDC:

 Keep hydrated.  Increase fluid intake, regardless of activity level, even if you don’t feel thirsty. During periods of heavy activity in the heat, drink 2-4 glasses of water each hour.

 Drink cool, nonalcoholic beverages that do not contain large amounts of sugar.

 Avoid hot foods and heavy meals.

 Use sunscreen, hats and wear clothing that is labeled as sun-protective.

 If possible, seek air conditioned venues like shopping malls, public libraries, museums or movie theaters.  If you’re in a location with only fans, remember that once temperatures get to the high 90s, a fan will not prevent heat-related illness.

 Take a cool shower or bath to help lower your body temperature.

 Never leave children or animals in cars. Even with the windows cracked open, interior temperatures can rise almost 20 degrees Fahrenheit within ten minutes. Also, dress children in cool loose clothing, and shade their faces with hats or an umbrella.

Resources:

Centers for Disease Control and Prevention. (2010). How to prevent heat stroke when traveling. Retrieved from http://trip.ustia.org/health/articles/1259/how-to- prevent-heat-stroke-when- traveling/

About the Author:

Stephanie Nesbitt obtained her Masters in Exercise Science from California State University at Long Beach in 2015. Stephanie has been involved in athletics most of her life—softball, volleyball and horseback riding were her favorites growing up. Today, Stephanie still enjoys volleyball and running. She partakes in service-learning opportunities in her community as well as educating individuals on the benefits of quality exercise and nutrition. Her motto is, “feel fit, be fit, look fit.” Stephanie has been with BaySport since September 2015.

Are you Drinking Enough Water?

By Thad Phillips

With the summer heat upon us we need to pay closer attention to keeping our bodies hydrated. We all know the importance of water but 75% of Americans are chronically dehydrated. Below are some signs that you could be dehydrated.

Are you feeling hungry?    

In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger and even mild dehydration will slow down a metabolism as much as 3%. On a side note, one glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

Are you feeling tired?

Lack of water is the number one trigger of daytime fatigue.

Are you feeling achy?

Research indicates that 8-10 glasses of water a day can significantly ease back and joint pain for 80% of suffers.

Are you having a hard time concentrating?

A mere 2% drop in hydration can trigger fuzzy short-term memory and difficulty in focusing.

Are you feeling weak when you exercise?

At 5% dehydration your strength and endurance decreases significantly.

How much water do we really need?

Women need approximately 91 ounces (3/4 gal) of water daily and men, 125 ounces (1 gal), according to the Institute of Medicine. In addition to drinking water regularly throughout the day, drink about 20 ounces of water leading up to your workout. Then for every 20 minutes you exercise, take in 7 to 10 ounces of fluid.

Resources:
Ericson, J. (2013, July 3). Medical daily 75% of Americans May Suffer From Chronic Dehydration, According to Doctors. Retrieved from http://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393
The Water Express (2017, January 3). Water Facts. Retrieved from http://www.thewaterexpress.com/Water-Facts-And-Tips.htm
Cespedes, A. (2016, March 13). Livestrong.com Does dehydration slow metabolism Retrieved from http://www.livestrong.com/article/409152-does-dehydration-slow-metabolism/
Stay Healthy (2014, February 11). Why Hydration is important. Retrieved from https://www.stayhealthy.com/en_us/main/hydration_information
Ciese.org (2008). Human need for water. Retrieved from http://www.ciese.org/curriculum/purification/lp_intro.content.html

About the Author:
Thad Phillips is the BaySport Program Director for Apollo Group in Phoenix AZ. For the past 14 years he has served as the Fitness Director at Apollo Group, managing all aspects of the corporate gym, including creating and overseeing incentive programs, writing and monitoring nutritional programs, and conducting individual personal training. Previous experience includes owning a successful personal training studio, as well as working as a Fitness Director for LA Fitness.

Thad’s credentials include ISSA Level II certifications, and his expertise includes fitness, nutritional counseling and training. Thad has provided nutritional counseling and competition diets for bodybuilding, fitness and figure athletes and has also participated in natural bodybuilding competitions over the last 20 years. In 2008 he placed 1st in Class and 1st Overall in the Best of the West competition, which earned him his professional status as a natural bodybuilder. In 2015 he won his class in the highly competitive Mr. Arizona.

Throughout his life, Thad’s dedication and passion has been to help his clients establish fitness goals and to provide them with the knowledge and motivation to achieve those goals and change their lifestyle.