1210212.us16.myftpupload.com Managed WordPress Site

Tag: nutrition

  • Career Profile: Dietitian

    Career Profile: Dietitian

    Cooking a good, balanced meal can be complicated. Some types of food taste good, but they have too much fat or sugar to be healthy, or they contain something else that is bad for people. Planning a nutritious meal can be complicated even more by all of the choices that are available to people. How can anyone know what they should eat? Dietitians can help.

    Most people know the basics of nutrition and can plan a reasonably healthy meal. They know, for example, that vegetables are healthy but that ice cream is not. However, what happens when people have trouble eating or need a special diet? Dietitians can help people like that to know what they can eat without harming themselves.

    Suppose that a patient in a hospital needed to lose weight before having surgery. A dietitian could help the patient find out what and how much to eat. Dietitians often work in hospitals, clinics, nursing homes and doctors’ offices. They might also work in schools, daycare centres and other places where people need help in finding the right food to eat.

    Working as a dietician usually involves working with other people, although parts of the job are solitary. If you work in a hospital, for example, you might start by talking with the patients, their families and the doctors to learn as much as you can before starting on research.

    You need to know about allergies, food preferences and restrictions, and anything else that might affect the patients’ ability to follow the diet. Patients who dislike oranges, for example, are unlikely to stay with a diet long if it includes a lot of the fruit. In that case, the dietitian will have to find creative ways of giving patients the nutrition they need.

    Besides all of the other knowledge that dietitians need to have, they should also know a lot about how to cook. They might never actually have to prepare meals for the people they are helping, but they should have an idea of what kinds of food work together and how to use foods in unexpected ways. They might need to teach people about how to cook healthy meals, and they should know as much as possible about the best techniques for making food taste good while still keeping as much of the nutrition as possible.

    Working with so many different people and diets usually requires knowledge of foods and their benefits. Most dietitians require at least a bachelor’s degree in an area related to food systems management or dietetics. Normally, that takes about four years at a university or college. In many areas of Canada, dietitians also need official government certification to be able to work.

    Job prospects for dietitians are limited, but they are likely to improve in the next few years. Depending on where they work, dietitians might earn about $55,000 per year, but that can change with experience and other factors. If you love food and enjoy helping people, the job of dietitian might be right for you.

  • Nutrition for High School Athletes

    Nutrition for High School Athletes

    Do you get up at 6 a.m. to go to hockey practice, go for a 5 KM run before school starts or swim 20 laps once the school day is complete? If so you are probably serious about athletic training.

    But did you also know that practice and training are just one aspect of excelling at your chosen sport?

    One of the most important aspects, and one of the most often over looked by young athletes, is nutrition. In order for your body to function at its maximum potential you need to ensure it’s getting all of the necessary nutrients it needs to perform.

    Think of your body as a car. Cars need certain fluids to run properly: gas, oil, transmission fluid, brake fluid, power steering fluid, coolant, and wind shield washer fluid. All of these are essential to the car’s maintenance and operation. Your body works in much the same way.

    Hydration is one of the most important things to pay attention to. Water affects physical and mental health and athletic performance. A person’s hydration level depends on the amount of water they take in versus the amount of water they put out. The body gets water from liquids, food, and water it produces itself called metabolic water. Water is lost through urination, sweating and breathing. Ensuring you don’t get dehydrated is key in maintaining performance levels.

    Jason Hadland, Bsc.Kin, CFC, PLFC, and Fitness Co-coordinator at the Canada Games Aquatic Centre in Saint John, New Brunswick says, “the rule of thumb for young athletes is to drink 20 oz. two to three hours before the activity and another 10 oz. 20 minutes before. Then drink 20- 24 oz. post exercise.”

    “Eating three meals daily and two to three snacks are recommended to keep your body properly energized. Proper eating and snacking before or after athletic events can help reduce injury and speed up recovery time,” according to Hadland. A balanced diet is one that consists of protein, carbs (aka carbohydrates), fats, vitamins and minerals. Avoiding processed foods is also a good idea, as they tend to be less nutritious and full of sugars, bad fats, salt and preservatives.

    Carbohydrates provide the body with its main source of energy. The body stores carbs in the form of glycogen and then burns this glycogen during exercise. Once the body has drained its supply you become extremely tired. Foods high in carbs are good for athletes as they help ensure your body doesn’t run out of fuel. Examples of good carbs are those found in fruits and vegetables, brown rice, wild rice, whole rye bread, 100% whole wheat pastas and bread, and whole grain cereals. “Fruits, vegetables and grains should make up three quarters of every meal. You should aim for at least 5 servings a day,” says Hadland.

    Protein is also important as it helps your body build muscle and replenishes your body’s supply of iron. Good protein is found in turkey, chicken, fish, nuts, eggs, beans and tofu. Hadland says dairy foods like milk, cheese and yogurt should be consumed 3 to 4 times a day. These foods offer protein, calcium, vitamin D and some carbs.

    When training for any sport it is important to remember a well-balanced diet is key. One of the simplest ways to ensure you are getting the appropriate amount of servings of fruits, veggies, dairy, grains and meat is to follow Canada’s Food Guide. Though if you are a competitive athlete you need to remember you need approximately 500 more calories a day then the average person.

    A link to Canada’s Food Guide can be found at: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

  • Staying Awake Without Caffeine

    Staying Awake Without Caffeine

    You’re busy, you’re stressed and you hardly have time to eat let alone get a good night’s sleep. When term projects and exams are weighing you down, your first thought might be to reach for that double shot latte or an energy drink with a slew of unpronounceable ingredients stamped on the side of the can. At eight in the morning right through to midnight, caffeine is our crutch that is guaranteed to keep us awake. However, too much of a good thing, especially when it comes to caffeine, can be problematic. To help you ease off the espressos, here are a few ways to stay alert and awake the caffeine-free way.

    Exercise
    It’s a classic. Doctors have been telling us this for years, but some of us have neglected to heed their advice. Exercise, particularly anything that involves the cardiovascular system, is a great way to get fresh, oxygenated blood pumping through your brain. If you’re short on time, try a flash card routine with some weights or listen to an audio recording of a lecture while going for a run. Even a five minute jumping jacks session between revising chapters can do the trick.

    Break up your meals
    Breakfast, lunch and dinner – it’s a routine to which many of us stay faithful. However, eating larger meals less often can have destructive effects on our energy levels. Digestion requires energy; The larger the meal, the more energy is needed and depleted from your reserves. Breaking up meals into four or six smaller portions can vastly improve your energy levels, keeping you alert and able to studying for longer.

    Cat naps
    Getting sleepy? Take a nap! Sleep cycles aren’t as cut and dry as most people think. Some of the most effective sleep routines involve taking a nap at regular intervals throughout the day to boost productivity. Though intriguing, for a student constant nap taking is probably not an option. But there are some tips to glean from those sleep cycles! When your body needs rest it will let you know and sometimes the only thing left to do is listen to it. A ten minute nap may be all the rest it needs to get back on track. If you choose this option, remember to set an alarm without a snooze button! Ten to twenty minutes should do.

    Apples
    They can do more than just keep the doctor away. If you’re having trouble getting by without a caffeine boost, try snacking on an apple. The dose of natural glucose will help pick you up the same way a chocolate bar or gummy worms might give you a sugar rush. But an apple’s natural sugars and fibre content make it a much healthier option.

  • A College Students’ Guide to Smart Foods

    A College Students’ Guide to Smart Foods

    With Halloween fast approaching, it is more tempting than ever to indulge in candy and sweets – especially when they all go on sale November 1 so stores can make room for Christmas stock! So how can you avoid these temptations and ensure you keep up your energy with healthy foods?

    I once had a math teacher who would tell us about his college days – the mistakes he made, his strange professors, and, what stood out the most, his diet. He consumed Pop Tarts and Coke every day for a whole year! Though it is a fast and delicious choice, you would not be doing yourself any favours. College is a whole new world for everyone. If you are dedicated, you will have little time and energy to make healthy meals like the ones we’d get at home. Here are a few quick and easy tips to boost your energy levels and stay healthy as a busy college student.

    1. Morning Banana: Holy benefits, Batman! Bananas are packed with nutrients and vitamins everyone can use. They are a natural mood booster, protect your eyesight (due to the combination of vitamin C and carotenoids), aid your digestion and keep your bones healthy. Smoker? Bananas can help! Bananas contain vitamins B6 and B12 as well as potassium and magnesium which help the body recover from the effects of nicotine withdrawal. In the stressful life of a college student, our body’s potassium levels will drop as the stress goes up. Bananas are a great, natural way to re-balance your potassium levels. It’s Bananas!

    2. Nut case: With monounsaturated fat, vitamin E, folic acid, magnesium, copper, protein and fiber, nuts are rich in antioxidant phytochemicals. Nuts are generally high in protein and therefore a great snack for hungry, on-the-go college students. Try almonds, walnuts and pecans (avoid the ones drenched in sugars and salt!). Choosing a cereal containing nuts is also a great way to bust hunger.

    3. Hello Blueberry! Blueberries improve memory, motor skills and reverse age-related declines in balance and coordination. Add a few brainberries, I mean blueberries, to your daily diet to keep your mind sharp and clear all year!

    4. Hot Cocoa! A study from Cornell University showed that two tablespoons of pure cocoa powder has almost two times the antioxidant power of red wine, 2-3 times the power of green tea and 4-5 times the power of black tea. The antioxidants in hot cocoa protect brain cells from “oxidative stress” that can lead to Alzheimer’s disease and other disorders. So warm up a cup of cocoa, snuggle up and STUDY!

    Stay away from greasy junk foods that drain your energy and ultimately do you no good. Try making your own meals or packing healthy snacks. If you find yourself eating in a cafeteria, try to choose something like a salad or wrap with veggies. Pizza, burritos and hot dogs are not your friends. Good luck and stay smart!

  • Boost Your Brain Power

    Boost Your Brain Power

    Why Fitness is Just as Important for Your Brain as it is for Your Body

    We’ve all been there- feeling tired and worn out after a long day at work, or feeling sluggish after indulging in an extra large burger and fries combo from the local fast food joint. When you can’t find the time to eat healthy and exercise, you can feel it in your entire body. So what do you do to refresh your body and keep it in optimal condition? I’m sure we’ve all heard it umpteen times: eat a balanced diet and exercise, exercise, exercise! But did you know that the same philosophy applies to keeping your brain healthy as well? Like the rest of your body, your brain can get tired and sluggish if you don’t work to keep it in shape, and this causes it to function at a sub-optimal level. If you’re looking to boost your brain power for an upcoming exam, unfortunately there is no magic pill you can take to make you instantly smarter. However, by eating a balanced diet and exercising regularly you can help maintain your brain’s health and thus optimize your brain power

    There is much evidence that nutrition during all stages of life is equally important. Throughout one’s life, nutrition affects various aspects of cognition, such as memory, IQ, attention, and learning ability. Thus, nutrition is directly linked to how well the brain functions. More specifically, a balanced diet as part of a healthy lifestyle can “optimize brain function, prevent dysfunction, and even treat disease.” According to M. J. Dauncey, there are several key factors that exert the most influence on cognitive functioning, including energy balance, fatty acids, and trace elements such as copper, zinc, and iron. In order to incorporate these key elements into your diet, try to include a balance of carbohydrates (such as whole wheat), proteins (such as dairy products and lean red meat), and food that contains fatty acids (such as fish).

    On the other hand, try to stay away from processed foods and foods high in trans and saturated fat. Too much fat or sugar in your diet can make you feel tired and sluggish because it ultimately drains your brain power. However, don’t feel like you can’t indulge every now and then in some of your favorite treats; moderation is also part of a balanced diet. Even sweet treats like chocolate can be good for you in small quantities. Cocoa contains compounds called flavanol that actually increase blood flow to the brain and can make you feel more alert.

    In addition to a healthy diet, physical activity also helps to maintain and improve brain function. The benefits of physical activity (namely aerobic exercise like jogging, which gets your heart rate up) are numerous. For starters, exercise increases blood flow to the brain which in turn increases energy and boosts concentration and awareness. In addition, certain hormones that are released during exercise can actually help repair damaged neurons. Moreover, exercise decreases stress, increases mood, and fosters a more positive outlook on life in general. All of these factors contribute to help the brain perform at its optimal level, which of course varies by individual.

    So even though you can’t take a pill to miraculously increase your IQ, you can ensure that your brain is functioning at the highest level possible simply by eating a healthy, balanced diet, and exercising a few times a week. Who thought boosting your brain power could be so simple?