Monday, July 30, 2012
Dietary Sources of Electrolytes
5:41 PM | 
Posted by
Kaplan Center for Health and Wellness
Jennifer Koslo, PhD, RD, CSSD, CPT
FT Faculty
School of Health Sciences
We think of electrolytes as the things that we get when we guzzle a sports drink, but what can we eat to get them?
In nutrition, the term electrolytes, refers to sodium, potassium, and chloride. Electrolytes are important for fluid balance and for allowing nerve impulses to travel throughout the body. Sodium is most commonly found combined with chloride, in what we call table salt. Generally speaking, our bodies are very good at regulating our electrolyte balance and most people need to decrease their dietary sodium and increase their potassium intake. Including even a few processed foods can mean that you will exceed your daily recommendations for sodium. But conversely, most people fall short on meeting potassium needs. With that said, if you are exercising in the heat on a daily basis it is a good idea to take a look at your diet to be sure you are meeting your needs.
The Daily Value for sodium for adults is 2400 mg, about the amount in one teaspoon of table salt. Take a look at your food labels to gauge your intake. You can also check to see if you are a heavy sweater by looking at your workout clothes for some white lines which are actually the salt from your sweat If you aren’t getting enough your body will trigger a salt craving. The Daily Value for potassium is 4000 mg and one banana has 400 mg, which means you need to be diligent about getting your fruits and vegetables every day. Good sources of potassium include fresh fruits and vegetables like spinach, kale, oranges, potatoes, tomatoes, dried beans, honeydew, bananas, and cantaloupe.
Make sure you are getting at least the minimum amount of sodium in your diet and to increase your potassium aim for at least 5-9 servings of fruits and vegetables a day.
Friday, July 27, 2012
Hydrating in the Heat
12:02 PM |
Posted by
Kaplan Center for Health and Wellness
Jennifer Koslo, PhD, RD, CSSD, CPT
FT Faculty
School of Health Sciences
In keeping with the theme of the Olympics, I thought I would write about hydrating for exercise in this summer heat. It is important if you are working out outdoors that you make sure you are properly hydrating. Physiologically speaking exercising in the heat puts the most stress on your body. You are dealing with the heat gained from physical exertion as well as the hot environment. Dehydration results if you don’t take in enough fluids to keep up with your sweat losses. An average person that weighs 110 to 165 pounds can lose 2 to 4% of his/her body weight per hour and losses of just 2% result in decreased performance. Exercising in the heat decreases your efficiency and as you become more dehydrated you rely more heavily on your stored fuel aka stored glycogen. This means you will tire faster due to the buildup of lactic acid (that nasty burning sensation you feel in your muscles).
Make sure you are drinking enough fluids and if your workout is longer than 60 minutes then you will want something that includes electrolytes like a sports drink. Check the label as you want to have at least 100 mg of sodium, 30 mg of potassium, and 14 g of carbohydrate per 8 ounce serving. If you prefer electrolyte chews, they generally have more carbohydrates and less sodium but are still a good choice. Wash them down with at least 8-12 ounces of water. Plain water is not sufficient in the extreme heat so make sure you have a plan and hydrate early and often. In my next post I will talk about dietary sources of electrolytes so until then, don't let the heat derail your exercise routine, just make sure you properly hydrate.
Nutrition of the Olympians
11:48 AM |
Posted by
Kaplan Center for Health and Wellness
Jennifer Koslo, PhD, RD, CSSD, CPT
FT Faculty
School of Health Sciences
The opening ceremony for the 2012 summer Olympic Games is set for today, Friday, July 27th in London. I can’t wait to watch. What about you? The summer games are my favorite since they include the running and cycling activities and I get to live vicariously through the athletes and imagine myself running as a Team USA marathoner or triathlete. Ah, one can dream right? So you know when it comes to excelling at athletics 3 things must align: genetics, nutrition and training. There’s nothing you can do to change your genetics, so when it comes to making team USA it is all about training and nutrition.
What does an Olympic athlete eat?
One of the first up close and personal looks at the diet of an Olympian came when Michael Phelps hit the swimming scene. You may remember how the media publicized his very high calorie diet that included a lot of good and not so good food choices. But hey, he was burning a ton of calories and obviously had the training and genetics down, right? Team USA has a whole crew of registered dietitians (RD) who are also certified specialist in sports dietetics (CSSD) who track the intake of and plan the meals of all of the athletes. It is based on science because there is no room for guessing when it comes to the food and hydration necessary to fuel these athletes. Even a miniscule drop in performance can be the difference between winning the gold and finishing third or fourth in an Olympic event.
Specialized Support
There is no one-size fits all approach to nutrition. Each athlete has unique needs influenced by the demands placed on their body of their respective sport. The dietitians must ensure that the athletes eat and drink the right type of fluid and fuel at the right time and in the right amount. They also assess the needs of the athletes to see if any supplements are warranted and appropriate. Supplementation is an area that is under great scrutiny especially at this level, and only supplements that are tested to be free of banned substances are used. There are very few select supplements that are supported through research and legal in the Games, two of which are creatine and caffeine in controlled amounts. There is a published list of prohibited substances that can be found on the World-Anti Doping Website http://list.wada-ama.org/prohibited-all-times/prohibited-substances/ and it includes substances such as anabolic agents, diuretics, and blood doping agents to name a few. They also break it down by sport. The IOC takes a hard stance on supplementation and doesn’t accept inadvertent doping (using a supplement that was contaminated) as an excuse.
From what I have learned from my esteemed colleagues who work with Olympic athletes, the emphasis is ALWAYS on food first and supplements second and only when necessary and where warranted.
As you are watching the games, think about the fine tuning the athletes have done with their nutrition in the hopes of gaining that edge. Then maybe assess your current intake and think about whether or not there are some changes you can make in your eating strategy that could enhance your performance. Food first, supplements second. Game on!
Thursday, July 19, 2012
Chopped Salad --- So it's a little less like a salad!
8:36 PM |
Posted by
Kaplan Center for Health and Wellness
by Lisa Beach, Ph.D.
Don't tell anyone this, but I’m not actually a huge fan of salads. I've learned that if a salad has certain qualities (like NOT containing big huge fluffy greens/leaves), I’m happier. I like chopped salads because they’re easier to eat and the smaller pieces of greens make the leaves blend in more with the good stuff.
I use a mezzaluna to chop the greens and I use fancy oil and vinegar from a local source (F. Oliver's), then I put in lots of other stuff with a variety of textures. That’s my ideal salad.
 |
| Pre-Chopped Salad |
 | ||
Post-Chopped, with Dressing
|
Here’s what is in the salad pictured:
Spring mix, about 4 cups chopped and therefore shrunk to about 1 1/2 cups
Avocado
Tomatoes
Goji berries (just a few)
Crushed pecans
Cheese
Spring mix, about 4 cups chopped and therefore shrunk to about 1 1/2 cups
Avocado
Tomatoes
Goji berries (just a few)
Crushed pecans
Cheese
Herbs de Provence olive oil
Apricot balsamic vinegar
Apricot balsamic vinegar
Mix, chop, eat!
Do you enjoy salads? Have you ever used a mezzaluna?
Tuesday, July 17, 2012
Flowers as Food Part III: Recipes
10:51 PM |
Posted by
Kaplan Center for Health and Wellness
By Mary Oleksowicz, MSTOM , L.Ac
3-4 tablespoons pistachio kernels(I prefer salted for contrast but unsalted is fine)
I hope my last two
installments have you yearning for more ways to incorporate edible flowers in
to your daily diet. As you become more adventurous, here are just two simple
recipes that you can use to incorporate flowers into your everyday food fare. Dazzle your guests at your next gathering!
Stuffed
Nasturtiums
- 16 Nasturtiums
- 1 (8 ounce)
package cream cheese, softened ( whipped works lovely !)
- 1 garlic clove or garlic chive, minced
fine
- 1/2 tablespoon
fresh chives (you may
use chive blossoms, chopped)
- 1 tablespoon chopped
fresh lemon basil ( or lemon zest)
- salt and
pepper (optional)
Directions:
Make
sure flowers are clean and dry. Pick as close to serving time as possible, but
definitely the same day. Pick from
slightly below the base of the flower. Store in the refrigerator until ready to
use.
Mix
cream cheese thoroughly with herbs. Season to taste. Remove the stamen (
middle) of the flower Place 1 or 2 teaspoons of mixture (depending on size of
flower) in center of flower. Pull petals upwards to cover the cheese as much as
possible. Press lightly into cheese to stick. This makes 4 servings, 4 stuffed
flowers per person
Variations
we have used include substituting cream cheese for ricotta with fresh ground
pepper corn medley or homemade strawberry cream cheese topped with fresh ground
black pepper.
Watermelon Rose Salad
I find that this salad is an interesting
end to a bbq or hot day while still incorporating the traditional watermelon !
Feel free to start with smaller amounts of rosewater and then increase until
you reach your desired flavor !
4 cups of watermelon “balls” (Made with a melon baller)
4-5 medjool dates, pitted and cut into small pieces
3-4 tablespoons pistachio kernels(I prefer salted for contrast but unsalted is fine)
1/4-1 teaspoon food grade rosewater, (
to taste)
3 medium sized roses rinsed (dip in a bowl of cool, clean water
and “swoosh”), stamens removed and removed from their base (white part is
bitter)
Place watermelon in bowl and
sprinkle rosewater. Add dates and pistachios in a bowl, toss gently together.
Sprinkle with rosewater, taste and adjust to taste. Add rose petals. Serve
immediately in pretty desert bowls!
Remember that incorporating flowers
can be as simple as adding an edible to your salad (especially if your salad
include complementing fruit flavors!)
Bon Appetit!
Monday, July 16, 2012
Flowers as Food Part II: Presentation ideas
9:11 PM |
Posted by
Kaplan Center for Health and Wellness
I hope my last post piqued your interest and had you
investigating the edibles in your front yard. How many did you find? Upon inspection, I realized I currently have
more than 17 types of edible flowers in my small space alone. This number does
not include herbs! A mentioned in my
previous post , the use of flowers in
current trends is one of novelty . I thought I would provide several “starter“
ideas , most centering around food presentation that may begin your utilization of flowers as food.
 |
| Some of the edibles from my flower garden! |
Gladiolas- Have a tart taste and while edible are best used
for presentation purposes. Pick individual flowers early in the morning . Wash the flowers
gently, pat them dry and place into a moistened plastic bag with a little air
space left in it. Put the bag into the fridge being sure not to crush them ! Remove the flowers a few minutes before you
need them and dip into ice-cold water to freshen them. Remove the stamens
before filling the flowers with your favorite salsa or dip ! I love presenting
peach or mango based salsa in a bright red gladiola !
 |
| Gladiola "bowl" stuffed with peach mango salsa |
Dandelions- You can make several wonderful
uses of this common "pest" .When serving a rice dish, use cleaned dandelion petals like confetti over
the rice. Please be cautious if you are allergic!
Carnations (Dianthus) - are surprisingly sweet one
the bitter white bas of the flower is removed.
Said to have a clove or nutmeg like flavor they can be sprinkled over
rice or salad. An interesting bit of trivia, carnation petals are one of secret
ingredients used to make Chartreuse, a French liqueur!
Nasturtiums-
my personal favorite! The leaves of this flower are spicy and watercress like. They
come in a variety of colors and if the flowers are “deadheaded” they can
produce all season long. I have found that the flowers can be stuffed with flavored
cream cheese or ricotta. They can also be used to present guacamole. Just be sure
to remove the stamen of the flower.
These flowers are a lovely substitute for the harvesting of zucchini
blossoms which can limit the production of zucchinis. The leaves can also be
used in a fashion similar to grape leaves as well. Recipes are to follow in my
next installment!
Friday, July 13, 2012
Flowers as Food Part 1 : Its More than Just Sunflowers !
11:10 AM |
Posted by
Kaplan Center for Health and Wellness
By Mary Oleksowicz , MSTOM , L. Ac
As my gardening hobby continues to develop, I realized that I would like to get the “most bang for my buck“ from the landscaping that I am applying to my front yard. If I am spending just as much time ( if not more) cultivating flowers as I am growing vegetables, I would love for them to provide additional benefits. The use of flowers as an edible garnish is an increasing trend among chefs and “foodies” in the NYC area. Despite the trend, the use of flowers as food can be found in many ancient cultures, in fact, the dandelion is a bitter referred to many times throughout the Old Testament. Many plants that are mainstays of the traditional flower garden can be used in everyday fare.
As my gardening hobby continues to develop, I realized that I would like to get the “most bang for my buck“ from the landscaping that I am applying to my front yard. If I am spending just as much time ( if not more) cultivating flowers as I am growing vegetables, I would love for them to provide additional benefits. The use of flowers as an edible garnish is an increasing trend among chefs and “foodies” in the NYC area. Despite the trend, the use of flowers as food can be found in many ancient cultures, in fact, the dandelion is a bitter referred to many times throughout the Old Testament. Many plants that are mainstays of the traditional flower garden can be used in everyday fare.
DISCLAMIER:
While flowers may be delicate and
pretty, eating inedible parts or plants can have detrimental side effects. NOT
EVERY FLOWER IS EDIBLE. You must verify the species of the flower and edible
portions with outside resources. If you are not sure, DO NOT EAT IT !! Additionally, the pollen of composite flowers
is highly allergenic and may cause reactions in sensitive individuals.
Sufferers of asthma, ragweed, and hayfever should not consume composite flowers,
and may have extreme allergic reactions.
Please be certain to verify the flower type before consumption !
In addition
to allergy awareness regarding flowers, there are several other tips that can
be provided regarding the use of edible flowers.
1. Be
sure of the plant you are harvesting. Be certain of which parts are or are not
edible. Verify the species with reliable
sources.
2. Make
certain the flowers are harvested from a pesticide free zone. If you are
harvesting from your own garden this determination should be easy. AVOID
roadside harvesting, as many areas apply herbicides and pesticides.
3. Begin
using flowers in small quantities. Some people may have a hard time initially
digesting flowers.
4. Use
additional spices sparingly, as strong flavors will mask the taste of the
flowers. In general, garlic and onion usage should be minimized.
I hope this discussion begins you foraging
around your own garden. You may be surprised how many edibles you have in your
front yard. Next time, we will discuss use of these edible flowers.
Tuesday, July 10, 2012
Cool ideas: Grow your own Veggies
12:21 PM |
Posted by
Kaplan Center for Health and Wellness
Again I can speak from personal experience – there is nothing better
than growing and picking your own veggies. It’s easy! Anyone can do it - even
if one does not have a yard. Here’s a sweet and short video demonstrating how
to grow a salad in a container:
For many more gardening tips, try this link:
http://www.bbc.co.uk/gardening/basics/techniques/
Nancy Silva, ND
Health Science Faculty
For many more gardening tips, try this link:
http://www.bbc.co.uk/gardening/basics/techniques/
Nancy Silva, ND
Health Science Faculty
Monday, July 9, 2012
Cool ideas: Chickens!
8:06 PM |
Posted by
Kaplan Center for Health and Wellness
I’m speaking from
experience on this one. If you like eggs, backyard chickens are great. They are
easy to care for, amusing, cute, and fun to listen to. But the best part - an
abundance of fresh eggs! Personally and professionally, I love eggs. They are
an excellent protein source and they are high in nutrients.
For many more details (how to build a coop, etc), try this link:
http://www.backyardchickens.com/
Wednesday, July 4, 2012
Cool ideas: Time Banks
3:18 PM |
Posted by
Kaplan Center for Health and Wellness
Hi Everyone,
This week I’d like to
share some cool ideas. First one up: Time Banks.
It is inspiring to me how an economic crisis can
bring out much cooperation and creativeness. Time Banks are essentially a group
of people sharing/exchanging services without using money. Members provide work
that they are skilled at doing. This could be anything such as health services,
cooking, house or car repair, babysitting, etc. In exchange for their time, members
earn time credits. These credits can be spent by using services from any other
Time Bank member.
Click on the Youtube
video below to see an example of a Time Bank in Vermont:
Currently, there are
about 400 Time Banks spread across the USA. Click on this national link to
learn more, find one in your area, or create one!
Nancy Silva, ND
Health Science Faculty
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