The Lastest Blog By Jenna http://www.powerbar.com:80/blog/Jenna.aspx Lastest Blog By Jenna en 10 Tactics to Avoid Holiday Weight Gain http://www.powerbar.com:80/post/jenna/14969/10_Tactics_to_Avoid_Holiday_Weight_Gain.aspx 12/22/2011
Here is a menu of my weight-curbing tactics that may help you out from my article on Runkeeper.com! 

Click HERE
]]> Fuel and Fluid During your Run from Runkeeper http://www.powerbar.com:80/post/jenna/12407/Fuel_and_Fluid_During_your_Run_from_Runkeeper.aspx 9/14/2011 Runkeeper.com!  ]]> Are you up to speed??? http://www.powerbar.com:80/post/jenna/11558/Are_you_up_to_speed.aspx 8/2/2011 Push High-Intensity Training Limits and Improve Athletic Performance
 
Exercise scientists are on the cusp of a new breakthrough in human performance that your athletes may be excited to learn about.  Cutting-edge research has identified a unique, fatigue-fighting amino acid that has the potential to expand the limits of an athlete’s ability to perform at high intensity when training and competing.  Christopher D. Jensen, PhD, MPH, RD, Nutrition & Epidemiology Researcher in California provides an in-depth look into the science behind the causes of fatigue and ways to combat it, how the body sustains high-intensity exercise, and the potential benefits of beta-alanine on high-intensity exercise performance. 
 
Click here for Dr. Jensen’s informative article:  Beta-Alanine: Push High-Intensity Training Limits and Improve Athletic Performance
]]> Get in the Game: Grow a Successful Sports Dietetics Practice! http://www.powerbar.com:80/post/jenna/11370/Get_in_the_Game__Grow_a_Successful_Sports_Dietetics_Practice__.aspx 7/14/2011 SCAN Webinar: Peak Professional Performance: Growing a Successful Sports Dietetics Practice

To watch the FREE webinar:  http://www.scandpg.org/e-learning-and-events/growing-a-successful-sports-dietetics-practice/

Presented by Leslie Bonci, MPH, RD, CSSD, LDN who is director of sports nutrition at the UPMC Center for Sports Medicine and a nutrition consultant to the Pittsburgh Steelers, Pittsburgh Penguins, Pittsburgh Pirates, Milwaukee Brewers, National Collegiate Athletic Association (NCAA) and numerous high schools and universities. She is the sports dietitian for the University of Pittsburgh Athletics Department and Pittsburgh Ballet Theatre.

Objectives
  • Describe the process for obtaining the CSSD credential.
  • List opportunities for sports dietitians.
  • Provide examples of how to create opportunities with professional teams, colleges and individual athletes.
  • Develop media pitches for print, online and broadcast outlets in their area.
  • Identify potential partnership opportunities in sports dietetics.
  • Locate professional and consumer-facing resources online.
  • Develop short and long term goals for growing their practice.
Cost: FREE 

Sponsored by POWERBAR!


]]> Sports Dietitians: Webinar to Grow a Successful Sports Dietetics Practice! http://www.powerbar.com:80/post/jenna/10659/Sports_Dietitians__Webinar_to_Grow_a_Successful_Sports_Dietetics_Practice_.aspx 5/2/2011  
Continuing Education Webinar:  Peak Professional Performance:  Growing a Successful Sports Dietetics Practice Presented by Leslie Bonci, MPH, RD, CSSD, LDN who is director of sports nutrition at the UPMC Center for Sports Medicine and a nutrition consultant to the Pittsburgh Steelers, Pittsburgh Penguins, Pittsburgh Pirates, Milwaukee Brewers, National Collegiate Athletic Association (NCAA) and numerous high schools and universities. She is the sports dietitian for the University of Pittsburgh Athletics Department and Pittsburgh Ballet Theatre.
 
When:  Available on-demand May 1st to June 30th, 2011
 
How:  Visit SCAN's E-Learning page (http://www.scandpg.org) or http://www.scandpg.org/e-learning-and-events/growing-a-successful-sports-dietetics-practice/ 
 
Cost: FREE to SCAN members; $10.00 to non-SCAN members

Continuing Education Units:  1 hour
 
Webinar description: Well-known, venerated, career sports dietitian, Leslie Bonci, MPH, RD, CSSD, LDN shares her experience to provide registered dietitians with the tools, ideas and insights to develop their own successful sports dietetic practice with professional teams, amateurs, individual athletes at all levels and the media.   Bonci will give dietitians strategies for promoting their practice, positioning themselves as an expert with the media, leveraging resources and overcoming challenges.  Viewers will be able to tailor Bonci’s expertise and experience to achieve peak professional performance and grow a successful sports dietetics practice. 
 
Learning Objectives:
 
Upon completion, viewers will be able to:
o   Describe the process for obtaining the Certified Specialist in Sports Dietetics (CSSD) credential.
o   List opportunities for sports dietitians.
o   Provide examples of how to create opportunities with professional teams, colleges and individual athletes.
o   Develop media pitches for print, online and broadcast outlets in their area.
o   Identify potential partnership opportunities in sports dietetics.
o   Locate professional and consumer-facing resources online.
o   Develop short and long term goals for growing their practice.
]]> 7 Myths about Sustainable Seafood http://www.powerbar.com:80/post/jenna/10571/7_Myths_about_Sustainable_Seafood.aspx 4/22/2011
7 Must-Read Myths about Sustainable Seafood

In terms of a powerful lever you can push in our food system to tip it towards "sustainable", you can't get much bigger than fish; it lands right up there with meat at the top of the heap when it comes to eco-impact. Yet it's also one of Earth's healthiest protein sources (packed with a litany of other benefits, ranging from Omega-3s to selenium to vitamin D), so we nutritionists love to put it on the pedestal of ultimate healthy eating.  But how to choose?  I chatted with ocean advocate and visionary seafood chef Barton Seaver, whose new cookbook For Cod and Country dishes up sustainable seafood that somehow manages to be dazzling, delicious, yet totally doable for the home chef (for full interview with Seaver, visit my blog).   With his input, I compiled 7 myths about sustainable seafood with the truth and my tips to help you navigate the waters. 

Click HERE for 7 Sustainable Seafood Myths
]]> Bite into an IRON GIRL™ http://www.powerbar.com:80/post/jenna/10563/Bite_into_an_IRON_GIRL™.aspx 4/20/2011 Iron Girl™ Energy Bar focuses on delivering a wholesome and delicious product 

TAMPA, Fla., April 7, 2011 /PRNewswire/ -- Nestle Performance Nutrition and its PowerBar® brand have announced a new co-branded women's energy bar with the Iron Girl® event-based brand.  The Athleta Iron Girl Event Series consists of 13 races nationwide, ranging from 10K/5K to half-marathon, duathlon and triathlon.  Empowering females of all ages to lead a healthy and active lifestyle, Iron Girl is part of World Triathlon Corporation (WTC), producers of the Ford Ironman World Championship in Kailua-Kona, Hawaii.

"We are excited to announce the launch of the new Iron Girl™ energy bar, as an extension to our long-standing partnership with WTC," said Neel Premkumar, Brand Development Manager for PowerBar®.  "This product supports the active lifestyle of adult women, whether training for an event or getting through a busy daily routine."

The all-new Iron Girl Energy Bar has nutrition for the athlete in every woman.  Each Iron Girl Bar contains calcium, iron and B vitamins, offering an excellent source of energy in each bite. Iron Girl Energy Bars are sold at Target® and are available in two flavors – Strawberry & Cranberry and Cocoa Crunch – that have soft and chewy whole grains mixed with real fruit and cocoa.

The new bar launch will be supported by sampling at events in the 2011 Athleta Iron Girl National Series, couponing with a "buy one, get one FREE" offer, and direct mail to Target® customers.

Register on www.powerbar.com/irongirloffer today to receive your own "buy one, get one FREE" coupon, as well as other special offers, access to training tools and expert nutrition advice, and to connect with athletes and trainers.

Vice President of Iron Girl® at WTC, Judy Molnar, commented, "This is an exciting new energy bar developed specifically to support the active lifestyles of women.  We know the importance of nutrition and the challenge of balancing all of life's demands with staying active – this bar will help provide women with nutrition on-the-go."

The new Iron Girl Energy Bar will be available starting mid-April in all Target® stores (U.S.A.) for a suggested retail price of $0.99 for a single bar and $4.99 for a multi-pack (six bars).

To learn more about Nestle Performance Nutrition and PowerBar®, visit www.powerbar.com. 

For more information on Iron Girl®, log on to www.irongirl.com.  

About Nestle Performance Nutrition Nestle Performance Nutrition is a business unit within Nestle that has deep expertise in sports nutrition. It markets and sells PowerBar® and Musashi® brand sports nutrition products in more than 30 markets worldwide and is involved in helping athletes perform in races from Ironman to the Tour de France to the New York Marathon. Visit PowerBar.com for more information.

About Iron Girl Launched in 2004 with just two races, the Iron Girl® Event Series has grown to include 13 events nationwide, varying in distance from 5K to duathlon and triathlon. Iron Girl recently introduced its first half-marathon with plans to expand on the distance in 2012. With the mission of empowering women toward a healthy lifestyle, Iron Girl has celebrated finishers ranging in age from five to 89 years old with an average age of 36.  Visit www.irongirl.com, a site filled with training tips, guest columnists and nutrition information, and www.irongirlshop.com, an online store that offers products and accessories to match the active lifestyle of women.

SOURCE World Triathlon Corporation (WTC)]]> Healthy Grocery List with Instructions http://www.powerbar.com:80/post/jenna/10551/Healthy_Grocery_List_with_Instructions.aspx 4/19/2011 Wine and Food Travel.  She's the goat-lovin' farm-type, all artisan-focused, organic-minded, creative with the kale, grainy, grow your own veggies, dessert expert extraordinaire (she is the mastermind and cook behind the dessert menu for Central Kitchen in Cambridge, MA), food admirer that knows how to confit stuff and roast a veggie better than anyone I know.  So, I emailed:  send me a grocery list and tell me what to do with the stuff I buy.  Although she didn't use proper punctuation or capitalize a darn thing, I'm posting her email because you may want to head to your favorite market this afternoon.

i just went to the market and bought this:

dried french lentils- i'll cook them with chorizo, onions, garlic and  veg stock.  eat it with toast or a poached egg on top.  or both. I'll probably add the fennel bulb to the lentils as they cook.  also,  bought cilantro and scallions to add, should i need some greenery on  top.

lasagne noodles- can of crushed toms, fresh basil, dry mozz.  um,  lasagne, duh. no ricotta.  just will fill with veg (kale, spin, broc,  carrots), also, I have fresh buffalo meat from my chef, may add that)

pizza dough- fresh mozz and basil, crushed toms. 

tons of greens for quick salads. (arugula and herb/spring mixes are  my faves.  arugula with thick sliced parm and salad dressing (see below) is the perfect side salad (or pizza topper or breakfast salad with an egg or sandwich insides)

dried pearl barley- i'll cook this up with lots of onions and garlic, thyme and veg stock, then will leave it cold in the fridge. I'll add to salads, reheat for starch whenever desired.  yummy.

little red potatoes- really little ones, roast or boil, will eat with  
fennel greens (looks and acts like dill) and creme fraiche and  
scallions.  warm or cold.

avocados- for on toast, for salads, for spoons and salt.

hot dogs- b/c i've  been talking about wanting one for 2 months.

shallots- b/c when combined with white balsamic and a nice olive oil,  there's no better salad dressing.

anchovy fillets- b/c w the salad, the potatoes, the toast...it's all  
more delicious with anchovies.

strawberries- b/c while it definitely isn't the season yet, there was a stamp on the package that said "socially accountable employer" and i a sucker for that stuff.

haricot vert- skinny green beans are awesome with the potatoesor in salad, or just with a poached egg for breakfast.

navy beans- i like having beans like these around.  for adding to  
pastas, to soups, to wraps, making hummus-like dip out of.

really nice sliced wheat bread from local baker.  love this bakery and when sliced, super easy for avocado toasts and what not.

Also, i almost went to the fish market b/c i've been dying for clams lately- shallot, clams, chorizo, parsley and water for cooking/broth.  and, pan seared white fish, and white fish poached in leek/fennel/black peppercorn/lemon juice broth, then served soup-like, is the bestest ever.


publish this.
]]> 10 Things You'll Learn at the Boston Marathon Expo http://www.powerbar.com:80/post/jenna/10528/10_Things_Youll_Learn_at_the_Boston_Marathon_Expo.aspx 4/16/2011
Here are the top 10 things you'll learn from professional athletes, Bart Yasso of Runner's World, Josh Cox...and me! 

1.  The best food choices before a workout

2.  What to eat during a workout

3.  How to stay hydrated

4.  What you need to know about electrolytes

5.  Does protein have a role?

6.  When to eat after a workout

7.  How professional athlete, Josh Cox prepares for a marathon

8.  Carb loading

9.  What to do on race day

10.  Lastly, Josh Cox's POV on coffee and pre-race bathroom breaks!  Ha!
]]> 11 Healthy Lessons from my Dog http://www.powerbar.com:80/post/jenna/10260/11_Healthy_Lessons_from_my_Dog.aspx 3/21/2011
Photo gallery with tips:  CLICK HERE
6170-r.jpg
]]> 10 Reasons to Go Om http://www.powerbar.com:80/post/jenna/10032/10_Reasons_to_Go_Om.aspx 2/28/2011 Vinyasa or Ashtanga yoga over the years.  Both of these types of yoga (sometimes called Ashtanga Vinyasa yoga) are considered a type of "flow" yoga.  They are physically demanding, push strength and balance, and make you sweat like cold glass of iced tea on a hot summer day.  Although I struggle through each class, I need it and I keep going back.  There were many reasons why I started back to yoga at Om on the Range in Chicago.  If you're like me (rather clean out your closet than leave the house on a cold day to exercise) my 10 reasons for yoga may help you see the need to go OM.

See the photo gallery of reasons here:  CLICK
]]> What Dietitians Say About Salt for the General Pop http://www.powerbar.com:80/post/jenna/9852/What_Dietitians_Say_About_Salt_for_the_General_Pop.aspx 2/9/2011
The new Guidelines recommend a limit of 1,500 mg per day for people over 51 years of age, African Americans, and those with hypertension, diabetes and chronic kidney disease - a group that collectively makes up about half of the US population.  For the general public, the recommendations remain at 2,300 mg per day.  Of the over 100 RDs surveyed, about 95% are concerned that eating 1,500 mg of sodium per day is either "unlikely" or "very unlikely" for consumers.  Given that the average intake is about 3,400 mg per day, dietitians are calling for better choices from food companies to help bridge the gap.

"As registered dietitians, we understand that lowering sodium in the diet is a challenge and won't happen overnight," says Julie Upton, MS, RD. "Given the potential health benefits associated with sodium reduction, we will help educate consumers about translating the food label into meaningful information, and provide simple substitutions and recipe modifications to help them achieve the recommendations."

Louise Pollock, President of Pollock Communications adds, "As key influencers in food and nutrition, registered dietitians shape consumer food shopping decisions, affect health policy, impact nutrition trends in the media and promote evidence-based recommendations."  As an organization focused on food, nutrition and healthcare, Pollock Communications always seeks RD expertise when advising food clients.  "We will continue to work closely with our internal team of dietitians and RD network to guide consumers and food manufacturers on how to translate and achieve the new public health recommendations." 


]]> 2010 Dietary Guidelines Release: Do you care? http://www.powerbar.com:80/post/jenna/9788/2010_Dietary_Guidelines_Release__Do_you_care_.aspx 2/1/2011 Does your Food Label Lie? http://www.powerbar.com:80/post/jenna/9139/Does_your_Food_Label_Lie_.aspx 12/14/2010 Appetite For Health.  As a registered dietitian she has learned from clients that the food label can be tricky and unclear.  And we know that "tricky and unclear" often leads to over-consumption and subsequently (along with a fair amount of sedentary living), a bigger butt (or belly or face or where ever you tend to gain weight).  In her blog, Julie gave her recs for where to look on the label to get the answers you need:  check the serving size, calories, saturated fat and sodium.  Nice way to simplify your supermarket experience for sure.  It got me thinking about all the other space-takers on the label (ya, I made up that phrase) and wondered if we, the consumer, understand all the chatter on the label.  Given that she wrote the book on labels, literally, I asked Bonnie Taub-Dix, MA,RD,CDN, owner of BTD Nutrition Consultants, LLC and author of, Read It Before You Eat It (Plume) to give her insights.  Here's what she had to say...


Food labels are supposed to be like the table of contents of a book - they're designed to tell you what's inside [the package.] Unfortunately, it's not as simple as that...many labels are confusing, and still others are downright deceptive. Words like "light", "low", and "natural" seem to be an instant magnet pulling products from shelf to shopping cart even though the items are not exactly health food material.
 
So to help prevent you from being fooled by the box, here are some of the most popular 'catchy' foods labels that you don't want to get caught misunderstanding:

Click HERE.  ]]> Tired of Turkey? http://www.powerbar.com:80/post/jenna/8954/Tired_of_Turkey_.aspx 11/30/2010
Pistachio Crusted Salmon

Makes 4 servings

1 lb salmon (four 4 ounce fillets)
1/2 cup shelled pistachios
2 Tbsp chopped fresh thyme (or 2 tsp dry)
1/8 cup finely grated Parmesan or asiago cheese
1/4 cup whole wheat bread crumbs
Freshly ground pepper to taste

Finely chop the pistachios.  Line a baking sheet with tin foil and spray lightly with canola or olive oil spray. 

In a shallow dish, mix together the chopped nuts, thyme, cheese and bread crumbs (include pepper if you want).  Firmly press each side of the salmon into the crumb mixture to coat the fish.

Place fish on the baking sheet and bake for 15-20 minutes at 375 degrees or until fish is opaque and flaky. 

Recipe created by Sumner Brooks, MPH, RD, CSSD:  NotOnADiet.com.

Broccoli Rabe Bounty

Makes 4 servings

2 Tbsp olive oil
3 cloves fresh garlic, peeled and sliced
1 bunch broccoli rabe
5 dried figs, cut into pieces
¼ cup dry roasted, unsalted, slivered almonds

Wash broccoli rabe and cut off and discard coarse stem ends (about 1 inch from end.) Cut broccoli rabe coarsely and set aside.

Saute garlic in stainless steel fry pan in olive oil until slightly browned (medium heat).  Add broccoli rabe, and figs, until broccoli rabe is fork tender (about 10-15 minutes.) Stir every 5 minutes.  Add almonds and continue to cook for 5 minutes, until almonds.  Transfer to a serving bowl and serve immediately.

Submitted by Bonnie Taub-Dix, MA,RD,CDN, author Read It Before You Eat It (Plume) and weight loss expert in NY.

Cajun Coleslaw
 
16 oz of Coleslaw Mix
4 Tbsp of Reduced Fat Mayo with Olive Oil
1/2 cup of Splenda
1 tbsp of Chili Powder
2 tbsp of Wasabi Horseradish
 
Place all ingredients in a large bowl an mix until creamy.

Submitted by Tavis Piattoly, MS, RD, Assistant General Mgr, Elmwood Fitness Center, Sports Nutritionist, New Orleans Saints & New Orleans Hornets

Read more: http://www.chicagonow.com/eatright]]> One-Step Program to Avoid Holiday Weight Gain! http://www.powerbar.com:80/post/jenna/8919/One-Step_Program_to_Avoid_Holiday_Weight_Gain.aspx 11/29/2010 ten, one-step programs so you can find the one that works best for you.  

The idea is that you apply this one step EVERY DAY - that's the only way that it will work.  Some of these steps are very difficult and downright mean, but if you are determined to maintain (or even lose weight) over the holidays, one of these tough one-step programs may be your solution.  There is no money back guarantee for this one-step strategy, 'cuz it's free and I made them up (granted, I have some nutrition expertise, but still).  But definitely let me know how it goes!  

Note:  you are welcome to take on more than one of the programs during the next few weeks - there may be a dose response!  

Results may vary (says my fake legal team).  

CLICK HERE:

One-Step Program to Avoid Holiday Weight Gain!]]> Eat Like an RD for Thanksgiving! http://www.powerbar.com:80/post/jenna/8816/Eat_Like_an_RD_for_Thanksgiving_.aspx 11/22/2010 Eat Like An RD - or as I like to call this holiday post, Eat Like Julie and Craig! ]]> Make Turkey (and your Health) Better with Cranberries http://www.powerbar.com:80/post/jenna/8814/Make_Turkey_(and_your_Health)_Better_with_Cranberries.aspx 11/22/2010
Maybe you didn't know that cranberries have one of the most outstanding antioxidant profiles and contain a phytonutrient unlike its berry mates.  Cranberries contain proanthocyanidins and the cranberry has a type of proanthocyanidin that is unique.  Subsequently, this out-of-ordinary berry has special powers - antiadhesion properties.  This means that it prevents stuff from sticking to cells, like bacteria.  So, in the urinary tract, it helps prevent E. coli from sticking to the urinary tract walls.  The result?  Helps prevent urinary tract infections.  This antiadhesion property may also make the cranberry good for your heart, teeth and reducing the risk of other chronic diseases.  Go cranberry!

Enjoy these cranberry recipes this Thanksgiving sent by more awesome dietitians.  You'll note that many cranberry recipes (or even beverages) have some sort of sweet source with them  - sugar or another juice, for example.  Totally needs it...ever try to eat a raw cranberry?  It's so freakin' tart that it would be difficult to endure.  Even though it has a bit of sugar, the benefits of cranberries are worth it and a little sugar with cranberries shouldn't be a diet disaster unless you're a sugar fiend at every meal!   

Click here for tasty recipes!
]]> Creamy, Mapled or Fried Sweet Potato Sides for the Holidays http://www.powerbar.com:80/post/jenna/8813/Creamy,_Mapled_or_Fried_Sweet_Potato_Sides_for_the_Holidays.aspx 11/21/2010
Click HERE and enjoy!
]]> Healthy Mashed Potatoes and Gravy?!?! http://www.powerbar.com:80/post/jenna/8783/Healthy_Mashed_Potatoes_and_Gravy.aspx 11/18/2010
Click here for recipes! 
]]> Dietitian Approved Thanksgiving Recipes http://www.powerbar.com:80/post/jenna/8741/Dietitian_Approved_Thanksgiving_Recipes.aspx 11/16/2010
Click HERE!
]]> Have a Guilt-Free Halloween! http://www.powerbar.com:80/post/jenna/8427/Have_a_Guilt-Free_Halloween__.aspx 10/27/2010 Centers for Disease Control, 16.9% of all kids are obese in the US.  Among 6-11 year olds, 19.6% are obese (up from 6.5% in 1976-1980).  Ugh, that sounds like the age of the plastic-masked trick or treaters that will be knocking on your door for Halloween this year.  As for the other costumed tikes, obesity rates have risen over the years as well.  Among preschool children aged 2-5, obesity increased from 5.0% to 10.4% between 1976-1980 and 2007-2008.  The more mischievous also have "grown" - among adolescents aged 12-19, obesity increased from 5.0% to 18.1% during the same period. Are you haunted with guilt by the idea of filling their pumpkin heads with "fun sized" chocolate grenades that could contribute to these gut wrenching stats?  It's out of control and time for us to make some tough decisions about the role we play as junk-distributing adults.  I know that we like to emphasize that it's the parents' responsibility to manage their kid's crap intake...but let's lend a healthy hand! 

While it may not make you the most popular house on the block, there are ways to thwart the guilt, take a bold stand and offer treats that don't stick to their child-sized ribs.  I'm proposing a radical move, an out-of-the ordinary motion to do something wickedly outrageous this Halloween.  An act that will squelch your guilt - a recommendation to opt out of feeding childhood obesity this candy crazed season.  I'm proposing that you commit random acts of fitness and fun by filling those pillow cases (we carried pillow cases as kids) with exercise-promoting tools or just silly, kid-friendly toys that won't make them fat.  Blasphemy?  Maybe.  Guilt-free?  Certainly.  Better for the kids?  100%.

Don't believe that Halloween candy will move the dial?  Check out this calculator from About.com to see how much walking is required to "burn off" a treat. 

Consider these not-so-scary treats and old school options that you can easily pick-up at a party or dollar store!  I found a lot of these at SmallToys.com. 

Note:  I know that some of you are going to think I'm crazy.  I'm OK with that.   

Click here for the fun (and some silly) ideas!  ]]> Got Umami? http://www.powerbar.com:80/post/jenna/8376/Got_Umami.aspx 10/22/2010 Umami.  It's not an illness, a derogatory slur about your mother or an Anime character, although its roots are Japanese.  It means "flavorful" and has become recognized as the fifth taste alongside sweet, salt, sour and bitter.  And if you're going to remember this blog for an anecdote or pick-up line at your next social gathering, it's pronounced, "you-mommy".  

With the new Dietary Guidelines just around the corner, the nation is fixated on salt and sugar.  It's making me think more about taste - since we are so focused on salty and sweet. This fifth sense (not to be confused with The Fifth Element) was discovered in 1908 by Kikunae Ikeda when he enjoyed a dish of konbu (kelp) and identified the salt of glutamic acid as the source of its unique taste.   

Got Umami?

Umami denotes the taste of foods that are rich in glutamic acid, inosinate and guanylate.  Simply put, these are naturally occurring substances found in a variety of foods.  Their synergy promotes a meaty, rich and even "tactile" taste that gives food a distinctive "full" mouth feel.  Umami isn't just one taste - several receptors have been identified - and some foods have more glutamate, while others have more inosinate or guanylate.   At this time, scientists can't say what the significance of umami may be on health - researchers are investigating its myriad of receptors and how the mind and mouth respond - and its impact on satiety, taste preferences and obesity is being considered.  Stay tuned! 

In the meantime, here are foods to tempt your umami buds:  UMAMI. 
]]> Is Sea Salt Healthier? http://www.powerbar.com:80/post/jenna/8233/Is_Sea_Salt_Healthier_.aspx 10/12/2010 advisory committee report that was published in July and salt (sodium) has a starring role as a must reduce item in our diet.  Although the committee recognizes our love-of-salty and this will be a tall order for Americans to achieve, they are recommending a reduction in our total salt intake from 2300 mg (from the 2005 guidelines) to 1500 mg per day.  That said, the US consumes about 3500 mg of sodium per day, according to the CDC.  So why the aggressive push to shake the shaker?  Well, a reduction in sodium could save 60,000-120,000 lives from heart disease and 32,000-66,000 from stroke annually.  It's kinda worth it, don't you think? 

While many of us look at our canned goods, processed foods and salty sauces to lower our sodium intake, many (restaurants included) are taking a closer look at their ingredient list and flavor enhancers.  Because of this, I'm getting more questions about the sodium content of sea salt and what I like to call, the fancy salts.  If it's gray or rock or course or from the sea, does that mean less sodium?  Here's your answer...SALTS (click).  ]]> Snack Attacked! http://www.powerbar.com:80/post/jenna/8215/Snack_Attacked_.aspx 10/8/2010
I also wonder how many snacks are prompted by hunger and how many are grabbed due to boredom.  Ever notice that around 3pm you experience a lull or mental fatigue?  If I asked you at that moment, "want to get up and grab a snack?"  It's likely that you'd appreciate the relief.  Is that really hunger though?  Are we really short on nutrients 2-3 hours after lunch?  What if I said, "let's blow this pop stand and go shopping."  First you'd mock me for saying "pop stand", but then you'd probably agree, even if it doesn't fill your belly. 

I'm pretty sure that we've been tricked into snacking. 

Snack Attacked.   

What really concerns me and prompted this post was a recent article in the Wall Street Journal, "How Lunchtime is Turning into Snack Time".  

First, apparently, we are frequent snackers.  The piece noted that 56% of Americans eat a snack.  With 25% of the US reporting NO PHYSICAL ACTIVITY, I'm thinking that most of these folks aren't snacking because they are training for a big race. 

The second concern is the fast food trend discussed in the WSJ article.  You've seen the commercials...fast food establishments are shrinking their supersized meals ever so slightly and calling them snacks.  Eeek!  So I was concerned about a 250 calorie snack and now we're grabbing a 410 calorie snack wrap?!?!

Its time to stand up against outrageous, gut busting snack attacks!  Consider thinking twice on a few of these typical snacks, while trying some others..Click HERE.  ]]> A Post about Toast http://www.powerbar.com:80/post/jenna/8181/A_Post_about_Toast.aspx 10/5/2010 co-author, Julie Upton, MS, RD and her bud, Katherine Brooking, MS, RD, have this blog called, Eat Like an RD.  Yes, it's all sprouts and whole grains and the new junk food craze, baby carrots.  No, not really.  It's great ideas from dietitians and insights from the pair on anything from lunch to calcium to Julie's run in the Rockies.  I was reading it today and decided to borrow a post to post. 

There's so much diet hullaballoo (I'm not complaining), that I was struck by this very easy, quite useful and super tasty toast post - A Toast to Toast.  Oh so simple and recipes you can use - like now - not after you write down a complicated list and drive to the market.  Sure, you could have figured these out on your own, but sometimes we need a reminder to help get out of a food rut or in this case, a toast rut.  Here are pics of their quick ideas and check out their post about toast for how to make these treats.]]> Eating During My Ironman: PowerBars, Cookies and Chicken Broth http://www.powerbar.com:80/post/jenna/7937/Eating_During_My_Ironman__PowerBars,_Cookies_and_Chicken_Broth.aspx 9/20/2010
When you make the ambitious and loony decision to register for this 140.6 mile race, you may not realize that you are also committing to denying yourself commonplace activities like brunch on the weekends (you will be biking or running), late night of cocktails (bed by 9 PM), shopping for something other than gear, wearing your hair down (I can't believe how long my hair is now) or even keeping up with stuff that "make you look good".  I put makeup on for the first time in months this past weekend and even had my brows threaded (like plucking or waxing).  Although I have ridiculous tan lines on my arms and legs and my face looks like a handbag, my blisters and chafe marks have healed and I'm officially starting to look like a girl again.   

Before I close the chapter completely, I thought I'd share with you what I ate during Ironman (mostly because that seems to be the most commonly asked question).  So, check out my photo gallery of the event and here is a laundry list of what I ate for my 14+ hour day (water, ad libitum, all day).

Overall times: 
14:56:08 overall
1:25 Swim (2.4 miles)
7:18 Bike (112 miles)
5:45 Run (26.2 miles) - also known as "walk/jog"

- 4AM Breakfast:  Whole grain bagel with walnut cream cheese, banana and coffee
- 1 Hour Prior to Swim Start:  PowerBar gel
- Swim to Bike Transition:  PB&J on wheat
- Bike:  2 bags PowerBar Gel Blasts, 1 PowerBar, 1 oz. Fritos, 1/2 PB&J, 1 package Ritz Cheese & Crackers, 1 PowerBar Gel
- Bike to Run Transition:  1/2 PB&J, 1 oz. Fritos
- Run:  (this is where it gets weird because my stomach is starting to reject everything) 1 PowerBar Gel (with caffeine), ~8 oz. flat Cola, ~8 oz. chicken broth, 1 package Ritz Cheese & Crackers, 8-9 sugar cookies (yes, for about 8-9 miles, I had a cookie at every station), 2 orange slices

Immediately after the race:  2 slices of pizza

1- hour after race:  a few bites of French Onion Soup and a beer

Enjoy my pics!

Click here for the photo gallery!  ]]> Carb Loading for IMWI http://www.powerbar.com:80/post/jenna/7796/Carb_Loading_for_IMWI.aspx 9/8/2010
OK, enough of my pre-race pity party, I will give you some information that you can use...worrying week is also for catching up on sleep, resting and topping off fuel stores.  Although I don't count carbs (or anything really), I recognize that it's important to mind my nutrition this week.  For me, it means eating every 3-4 hours, avoiding fatty foods, sticking to easy-to-digest items and emphasizing carbs, e.g., fruits, vegetables, grains and pastas.  (I also try to avoid hitting the bottle...but that's Sports Nutrition 101, so probably something you already figured out.)

Click here for carb-loading info:  HERE
]]> How Salty is your Daily Diet? http://www.powerbar.com:80/post/jenna/7681/How_Salty_is_your_Daily_Diet_.aspx 8/30/2010 2010 Dietary Guidelines Advisory Committee said that, in short, Americans need to eat less salt (so far, they're saying that the new recommendation should be closer to 1500 mg per day).  Coupled with our desperately low intake of potassium from fruits and vegetables, our country's high salt diet puts us at a greater risk for high blood pressure, stroke and other chronic diseases. I was thinking...we all know that the foods that are the highest in sodium tend to be those that fall into the canned, processed, ready-made, snack, cured and fast food category...but do we really know how much sodium we are currently consuming from our mainstays, our daily preferences, the frequently consumed food in our fridge and pantry?  Just how salty is your fridge, freezer and cupboard now?  How salty is mine??? So, here's your homework:  perform a pantry raid - find the foods you eat daily, check their labels or look them up on the USDA nutrition analysis site and compare them to the potential 1500 mg per day that the new Dietary Guidelines (due out in late 2010) might recommend as a daily limit.    I'll start with mine.  Let's see how this supposed "low sodium eater" does on a daily basis with the daily basics - there may be salty surprises!  Click HERE for the photo gallery of answers. 
]]> Where I've Been: RAGBRAI 2010 http://www.powerbar.com:80/post/jenna/7424/Where_Ive_Been__RAGBRAI_2010.aspx 8/11/2010
Click HERE to see my pics and details!
]]> Busy Life? Fuel Well! http://www.powerbar.com:80/post/jenna/7138/Busy_Life__Fuel_Well_.aspx 7/27/2010 CeCe's Kitchen invited me to chat about fueling well for a busy lifestyle and answer questions that her listeners and family have.  Such fun!  CeCe is super duper, so check it out!

Click HERE:  CeCe's Kitchen

We talked about protein, meal planning, belly fat, nutrition for women, sports nutrition, organic foods and more! ]]> The Real Benefits of Exercise http://www.powerbar.com:80/post/jenna/7135/The_Real_Benefits_of_Exercise.aspx 7/27/2010
Despite these inconveniences, I know that my training has benefits.  For one, I go to the physical therapist because I have epicondylitis (tennis elbow) from typing on my computer and it seems that it only feels good when I'm exercising.  And, there's all that research.  Long term and clinical studies confirm that chronic exercise improves our blood pressure, reduces the risk for diabetes, heart disease and cancer, promotes weight loss, increases strength and endurance, improves mood, blah, blah, I could go on and on.  Yet, our country is in crisis - obesity rates are through the roof and heart disease is squelching lives - and physical fitness remains desperately low.  Everyone is talking about the health benefits of exercise, but it doesn't seem to move the needle.  So, I'd like to take a crack at it.  From an exerciser's perspective, here is a smattering of what I see as the real benefits of exercise.  Maybe one will speak to you and help you find your inner athlete!

Click HERE for photo gallery! 
]]> 11 Healthy Cooking Mistakes by Healthy Eats http://www.powerbar.com:80/post/jenna/6975/11_Healthy_Cooking_Mistakes_by_Healthy_Eats.aspx 7/21/2010 Dana Angelo White, MS, RD, blogger for Healthy Eats on the Food Network website, recently asked a bunch of us dietitians for our insights on healthy cooking mistakes.  She came up with list of mistakes and fixes from nutrition professionals - some a bit unexpected.  Dietitians are lovin' some perfectly portioned full-fat options, farm-fresh foods, believe in spicing things up and recognize the importance of taste and flavor.  Check out the nutritious insights on Healthy Eats' Ask the Expert:  11 Healthy Cooking Mistakes.

For a photo gallery of mistakes, you can visit my blog as well. 
]]> 14 Easy Ways to Get Out There and Enjoy Summer! http://www.powerbar.com:80/post/jenna/6702/14_Easy_Ways_to_Get_Out_There_and_Enjoy_Summer.aspx 7/9/2010
Click HERE


]]> Recovery Pizza http://www.powerbar.com:80/post/jenna/6611/Recovery_Pizza.aspx 7/6/2010 Energy to Burn saying that it's the difference between being an age-grouper and a 3-time Ironman Champion.  I agree - from a physiological perspective and from personal experience.  Skip a post-workout fueling and I'm shattered. 

On Saturday this past weekend, we ran 11 miles and in an effort to enjoy the outdoors and wine and dine a bit, my post-run meal was pizza - a lovely Neapolitan-style pizza.  So, I needed the fuel, but more so, I often dream of sitting in a piazza, sipping Prosecco, eating a fresh Neapolitan-style pizza with a fork and knife (yes, my dream includes an uncut pizza that I eat from the center out with a fork and knife).  In this dream, I'm remarkably comfortable in the heat of the late day sun and I don't have a care in the world.  The summer breeze makes me feel fine.  And if I'm dining like this, in a piazza, then I must be on holiday (sounds more luxurious than vacation).  A girl can dream and a Chicagoan can easily find a bit of this Italian bliss in their backyard.  One of my many favorite Chicago locales for a summer's afternoon pizza and Prosecco is Spacca Napoli Pizzeria on Sunnyside and Ravenswood.  Chicago Magazine agrees as Spacca Napoli is 15 on the July 2010 Best 25 Top Pies in Town.  We capped the day with my favorite gelato from Paciugo Gelato in Lakeview.  Benissimo! 

For full photo gallery, click HERE. 
]]> Diet Dichotomy http://www.powerbar.com:80/post/jenna/6423/Diet_Dichotomy.aspx 6/28/2010
Click HERE for full article and a couple of fun pics! 
]]> Check Out My Fuel-Up Checklist http://www.powerbar.com:80/post/jenna/6245/Check_Out_My_Fuel-Up_Checklist.aspx 6/23/2010
Click HERE

http://www.fitnessmagazine.com/workout/running/training-schedules/race-warm-up-drills/
]]> Exercise Increasing Hunger http://www.powerbar.com:80/post/jenna/6081/Exercise_Increasing_Hunger.aspx 6/16/2010 Regina's Pizza on my mind.  Yup, Regina's...in Boston...I live in Chicago.  I was going to write a simple blog, tell you about Regina's and make you suffer with me at the site of the brickoven love, but then the dorky dietitian in me took over.  I started to contemplate how my hormones may be affected by my increase in physical activity.  Then I thought, wouldn't it be interesting to chat a bit about how exercise affects energy balance? And is there a difference between men and women?  Is there a scientific explanation for my incessant starvation?  If you are wondering the same, read on.  If you're not, then just drool over the pictures of pizza.  

Link to pics:  http://bit.ly/b4QuTa

Eating Because of Exercise

I found this really great scientific review about physical activity, hormones and energy balance on Medscape that addresses this frustrating issue.  It's a long-winded read, but here is what I took away from it: 

- There are male-female differences in the response to exercise.

- Men say they want to eat less in response to exercise, women don't say this.  I find this is true in my practice with athletes.  One professional triathlete said, "I'm always hungry when training...even if I'm gaining weight."

- Women may eat more to compensate for increases in activity.

- Women actually experience changes in their hormonal regulation of energy balance when they exercise.  Their hormones may drive them to eat more.  It's likely to protect reproduction. (Blah, blah, I'm too hungry to feel pleased about that.)   

- Men don't experience the same dramatic changes in the hormonal regulation of energy balance when they exercise. 

- Women regulate their energy balance better so that they eat more when they exercise and subsequently, do not lose weight or body fat.  (Unless they don't eat to compensate for the increase in exercise.  Basically, if they ignore their drive to eat more.)  

- Men do not compensate for the increase in activity, so they lose weight and body fat from exercise. 

- Men are jerks. ]]> Eat, Race, Repeat! http://www.powerbar.com:80/post/jenna/6032/Eat,_Race,_Repeat_.aspx 6/15/2010 Elkhart Lake Olympic Distance Triathlon.  I'm only doing three triathlons this season, but I will be progressing from a manageable Olympic distance to a not-so-bad Ironman 70.3 in Racine to the "why am I doing this again?" Ironman Wisconsin on Sept 12th.  To share my nutrition tips and race testimonials, please enjoy my photo gallery!

Click HERE! 
]]> Try on your Wetsuit http://www.powerbar.com:80/post/jenna/5921/Try_on_your_Wetsuit.aspx 6/10/2010
Triathlon.jpg
]]> Eating During a Workout http://www.powerbar.com:80/post/jenna/5918/Eating_During_a_Workout.aspx 6/10/2010 Ironman Wisconsin race course with a group from Vision Quest in Chicago.  It was a beautiful day, especially if you were having a picnic or taking a midday walk.  But if you were on a bicycle, it was gusty and relentless (for the 2nd 40 mile loop).  Like your annual pap (sorry, guys), it was humiliating and even a little small talk couldn't make it more pleasant. While I can't control the weather on a long ride, I can control my nutrition.  I'll stop griping about a day of biking and use this as a clumsy segue into eating during exercise - did I mention that my bike shorts ripped and I'm pretty sure that I have a diaper rash?

During a long workout, you need to refuel and stay hydrated (read my previous post for more on hydration and sodium).  I like to keep it simple when creating my nutrition strategy, so I focus on the basics:  carbohydrates, sodium and fluid.  There is a growing body of research that shows that protein may help protect immune function, improve muscle repair and decrease protein degradation (protein breakdown) if consumed during exercise.  I can't be bothered with counting protein grams - I want to focus on the fuel that keeps me going - and I know I'll be eating some protein, just not sure how much. 


John F. Martin, Ironman


Research shows that carbohydrates should be consumed every hour at about 30-60 grams if you're workout is about 1-2 hours.  If you're pushing it to more than 2 hours, you'll benefit from 45-90 grams of mixed carb source of glucose and fructose - found in sports nutrition products like PowerBar.  I'm a sports nutrition adviser for PowerBar, but I swear that I'm not biased, they have done their scientific homework.  It was once generally accepted that the body could oxidize (burn) only 1 gram of glucose per hour.  Then Asker Jeukendrup and his peeps (charming sports nutrition researcher in Birmingham, England and Ironman) found that if you mixed glucose (or maltodextrin) and fructose, athletes could burn, and use, more than 1 gram of carb per hour.  This is great because it increases the amount of fuel you can absorb and use.  More energy = better endurance performance.  PowerBar calls it C2Max.

C2Max.gif
 

When I plan my nutrition strategy, I look for options that will help me achieve about 45 grams of carbs per hour and fits into my back pocket (go higher if you're bigger).  I'd love to eat a slice of pizza, but even if I roll it, it's a mess.  Because this ride was supported by Vision Quest Coaching, I had access to some food at 40 miles, so had a PB sandwich.  Here are the numbers:

  • 2 bags of PowerBar Gel Blasts:  80 grams of carbs
  • 1 Gel:  27 grams of carbs
  • Peanut butter sandwich:  35 grams of carbs
  • 1/2 ounce of Ruffles potato chips:  7 grams of carbs
Total: 149 grams of carbs

Eat Right During Your Workout

To figure out what you need to eat during a long workout, estimate the duration of the workout and forage for food that will help you reach 45-90 grams per hour of carbs, will fit in your pockets and not cause a belly ache.

I'll talk more about other sports nutrition stuff in the future, like recovery, but for this ride, I had a cheeseburger within 30 minutes and a big salad at John's. Damn good salads. 

Crosspost:  ChicagoNow.com/Eatright

http://www.chicagonow.com/blogs/eat-right-around-chicago/2010/06/eat-during-a-long-workout.html 
]]> Things You Should Know About Omega 3 http://www.powerbar.com:80/post/jenna/5867/Things_You_Should_Know_About_Omega_3.aspx 6/8/2010
Click here for 10 things you should know! 
]]> When Dietitians "Cheat" http://www.powerbar.com:80/post/jenna/5177/When_Dietitians_Cheat_.aspx 5/14/2010
Recently, I was enjoying one of my favorite not-so-foodie and not-so-healthy food favors and it got me thinking - maybe that's part of the problem - Americans have forgotten to save these "occasional" foods for a rare occasion.  We don't "go wild".  We just eat our splurges daily, rather than rarely, and not only have they lost their allure, they are contributing to our national nutritional breakdown.  When I was growing up we put a can of soda in the fridge every Friday morning so that it would be cold for Friday night.  It was special.  It was a treat.  If you celebrated your birthday everyday, what would be your "special day"?  We need to push the reset button and put these foods back into their "occasional" category and make them special again. 

To help me convey this point, I asked a boatload of dietitians to tell me their favorite "cheat" food.  What do they just love, even though they know it's not the most nutritious choice, creative creation and that may be a little embarrassing, but they cherish it here and there because it's their splurge.  Take a gander at these nutrition experts' responses and use them to remind yourself of two things:  1.  it's A-OK to have a food that you covet for reasons other than nourishment, even dietitians do it, and 2. if you're eating these foods daily, you may be missing out on something special - you've forgotten to save some foods as treats - if they are part of your daily intake, what's the allure?  Push the reset button, don't let these foods be commonplace and habitual, make them special again.  Here's what's eaten when dietitian go wild:  CLICK HERE.
]]> Amy Palmiero-Winters' Amazing Run http://www.powerbar.com:80/post/jenna/4777/Amy_Palmiero-Winters_Amazing_Run_.aspx 4/27/2010 www.seeamyrun.com) who’s been running and breaking records on a prosthetic limb following a tragic motorcycle accident.  She just took home the well-respected and much-deserved AAU Sullivan Award and this May she will be competing for the US National Team at the Ultra Runners' 24-hour World Championship on May 13-14 in Brive, France.  At Swim, Bike, Run, Eat! we’ve been fortunate enough to be part of Amy’s team and we’ve been working on developing a fuel plan to get her over those French hills and around the looooong course, so she arrives at the finish line in blazing speed (like we know she will).  Stay tuned for the 2010 World 24-Hour Run Championship results and check out http://www.usatf.org/ for more info.  And while we all wait for race day to arrive, check out the recent New York Times article featuring Amy and detailing all that she has endured and all that she hopes to accomplish.  But one word of caution, the article just might make you think twice (or eat your words) the next time you feel sorry for yourself on a 20 miler, a 15 miler, or (if you’re like me) a 6 miler.    You can also click here for the article:  http://www.nytimes.com/2010/04/26/sports/26vecsey.html?scp=1&sq=amy%20winters&st=cse
*I paraphrased this blog from our blog on Swim, Bike, Run, Eat!
]]> Why Do Triathlon? http://www.powerbar.com:80/post/jenna/4618/Why_Do_Triathlon_.aspx 4/21/2010 Elkhart Lake Triathlon on June 12th, Ironman 70.3 Racine on July 18th and Ironman Wisconsin to end my season on September 12th.  As I typed and deleted, typed and deleted, I realized that for my first triathlon-related post, I'd like to encourage you all to take the leap and sign up for a triathlon this summer. 

I talk to athletes frequently in my nutrition practice with Swim, Bike, Run, Eat! and find that the reasons they do triathlons vary, but the results are almost always the same - being a triathlete makes them feel strong, accomplished, proud and regardless of their age, the fittest they have ever been.  So instead of jumping into what to eat for triathlon or training anecdotes, I figured I'd start with reasons why you should do triathlon from triathletes themselves!  None of these athletes are professional...they are all age-groupers and hard working professionals by day!  

Click here to cruise the reasons, along with photos!

Why Tri?  Top Reasons to do Triathlon
]]> Boston Marathon 2010 http://www.powerbar.com:80/post/jenna/4500/Boston_Marathon_2010_.aspx 4/18/2010 ]]> Active, Healthy Turkey Day! http://www.powerbar.com:80/post/jenna/2123/Active,_Healthy_Turkey_Day.aspx 11/24/2009
  • Sign up for a local Turkey Trot and actually participate. The guilt-free feast following that hard all-out 10k will be well worth the effort.
  • Prioritize at the dinner table. Consider skipping those common side items that always grace the table and instead focus on those delightful offerings that are only made once, maybe twice, a year.
  • Go low fat when you can. Make the switch from fully-leaded (or whole milk) dairy and choose reduced fat options instead. The recipe was a family secret to begin with, so your guests are unlikely to notice the change!
  • Have your cake and eat it too- but only after you take a nice, loooong walk after the Thanksgiving Feast.
  • Why watch football on the TV when you can go out in the yard and play (and burn off some stuffing and gravy while you’re at it)?! And when the feast is finished and the day is done, don’t forget to ask for help with one last workout. You got it- it’s not really Thanksgiving until you’ve broken a sweat while doing the dishes.
    • ]]>         Chicago Marathon Book Signing http://www.powerbar.com:80/post/jenna/1712/Chicago_Marathon_Book_Signing_.aspx 10/9/2009
    I'll be signing my book, Energy to Burn:  The Ultimate Food and Nutrition Guide to Fuel your Active Life at the Chicago Marathon Expo from 11am-1pm on Saturday, Oct 9th! 
    ]]>         Chicago Marathon Runner http://www.powerbar.com:80/post/jenna/1711/Chicago_Marathon_Runner.aspx 10/9/2009 Fall is in the air and that means marathon season is well underway.  Living in the Windy City, there’s no escaping the holiday known as Marathon Sunday.  While I’m not running the race this year, I’ve been talking with a PowerBar Team Elite member, Pamela Nisevich MS, RD, CSSD, LD, who happens to be a sports dietitian and a seasoned marathoner.  Since she’s a veteran to the sport- this will be her 10th marathon- I thought I’d pick her brain to see what her training and fueling plans are in regards to the days leading up to the race.

    Q:  What is your plan of action, as far as fueling goes, in the days leading up to the marathon?
    A: Since carbohydrate is the prime fuel for working muscles, I’ve been focusing on making sure my carbohydrate intake is sufficient so that I arrive to the race with a full tank.  There’s nothing like getting to the starting line near empty.  I’ve done that before and by the time mile 18 rolls around, it’s not a pretty sight.  


    Q:  What kind of fuel are you planning on consuming during the race?
    A:  I make sure to stay hydrated by stopping at almost every fluid station.  I tend to alternate water and sports drink intake.  I’ve also become a big fan of the PowerBar Gel Blasts as they are easy for my sensitive stomach to tolerate.  It’s also easy to remember to consume one every few miles.  I plan on taking 3 gels during the race – around miles 7, 15, and 21.  By combining sports drink, PowerBar Gels and PowerBar Gel Blast, I should easily achieve my goal of taking in 30+ grams of carb each hour.  


    Q: Finally, after completing your 26.2 mile trek, how do you refuel?
    A:  Well, as a sports dietitian, I should say that I always refuel by taking in a 4:1 mixture of carbohydrate + protein.  In actuality, I can’t tolerate too much following a long race so I’ll rehydrate with water, add in some chocolate milk, and finish off with a nice cold beer!  After all, I think I deserve to celebrate after a hard day’s work!  
    ]]>         Eat right before, during and after http://www.powerbar.com:80/post/jenna/1205/Eat_right_before,_during_and_after.aspx 8/7/2009 http://bit.ly/35YQOE

    Body Fuel: What to Eat Before a Workout
     
    Article By: Meredith Bergman and Amy Leibrock
     
    Learn why eating the right combination of foods before exercising can help you get the most from a workout, plus get expert suggestions on healthful, tasty meals that'll help your body go the distance. Just as you'd fill up your car's gas tank before a road trip, it's vitally important to make sure your body has the right fuel to sustain you during a workout.

    Proper nutrition, both before and after, will also "speed up recovery, protect you from fatigue and get you ready for the next workout," says Jenna A. Bell-Wilson, PhD, RD, LD, a Board-Certified Specialist in sports dietetics.

     ]]>         Opportunity--RDs educate on dietary supplement use http://www.powerbar.com:80/post/jenna/1102/Opportunity--RDs_educate_on_dietary_supplement_use.aspx 7/27/2009
    http://www.reuters.com/article/healthNew/idUSTRE56F4UY20090716


    ]]>         Even modest weight loss... http://www.powerbar.com:80/post/jenna/987/Even_modest_weight_loss.aspx 7/8/2009
    The Look AHEAD Research Group:  Reduction in weight and cardiovascular disease (CVD) risk factors in subjects with Type 2 diabetes (T2DM):  one year results of Look AHEAD.  ADA 2006, 06/09/2006.   (American Diabetes Assoc).   This paper shows the reductions in BP, lipids, A1C, in the intervention group which lost an average of 8.6% of their weight (from baseline).  It also shows a table comparing these values with the control group -- all of the parameters changed significantly except the LDL -- that was explained by the fact that both groups were taking statins.
    So even a modest weight loss can make a difference. 

    ]]>         Energy to Burn: The Ultimate Food & Nutrition Guide to Fuel your Active Life http://www.powerbar.com:80/post/jenna/376/Energy_to_Burn__The_Ultimate_Food__Nutrition_Guide_to_Fuel_your_Active_Life.aspx 5/7/2009
    You can find it in any bookstore or online at Amazon, B&N or Borders!  You can also get it on www.powerbar.com. 

    Also, to get personalized nutrition advice, visit:  www.swimbikeruneat.com. 

    Have a great day!
    ]]>         Partner with a coach http://www.powerbar.com:80/post/jenna/199/Partner_with_a_coach.aspx 3/9/2009
    As a CSSD, I also recommend finding a coach to partner with.  My reason for this is 2-fold.  One, you will find new clients and be able to track their nutrition needs more easily.  Second, coaches are compelled to talk nutrition.  It is very common as we all know that nutrition can make or break an athlete's experience.  A coach without a CSSD partner will talk about nutrition...a lot.  There are many resources available and unfortunately, a lot of misinformation.  Because of this, I recommend helping them out, take the burden of nutrition off of them and put it back to where it belongs--with the registered dietitian and nutriiton expert.


    ]]>         Eating Contest http://www.powerbar.com:80/post/jenna/154/Eating_Contest.aspx 2/12/2009
    What is similar to other long endurance events, however, is the impact nutrition has on performance.  My client said something quite smart and I thought I'd relay...these 100-milers, and Ironman, they become eating contests.  It's trial and error and often comes down to who can tolerate food and eat the right amount to sustain their workout.

    Best of luck helping your clients with their eating contests!
    ]]>         Train indoors like you're outdoors http://www.powerbar.com:80/post/jenna/128/Train_indoors_like_youre_outdoors.aspx 1/19/2009
    I've been doing over 2 hour runs on a treadmill and becoming best friends with my computrainer.  It is easy for forget to pack like you're on a long ride through the country or running along a path.  So, I want to remind everyone to train your belly along with your body even when watching TV on a high-tech treadmill at your local club.  I bring gels and bars just like I was out in the  middle of no where.  I don't want to get off the bike and make some toast b/c that won't simulate a raceday plan. 

    Bring those gels and bars to your living room or fitness club.  Train the tummy too! 
    ]]>         Working out starved http://www.powerbar.com:80/post/jenna/121/Working_out_starved.aspx 1/9/2009
    This is interesting to me since if you're going to race in the heat, train in the heat.  If you're going to be at altitude for a race, train there.  All these unpleasant training scenarios to toughen up or for the body to adapt and make you better prepared. 

    I doubt this is a tactic that will have any impact on an athlete like me.  I'm not looking for improvements in the minutes...I am way to slow for that and could probably shave a half of an hour off my Ironman time...not because I'm elite, but b/c I'm not.  But maybe you're 2nd in your age group in an Ironman or maybe you are looking to go to Kona.  Ever think about one starving workout per week?  Read the article in the dietitian community on the conference to found out more and get some references. 

    For now, pre-exercise food is a must for every training day. 
    ]]>         Your gut http://www.powerbar.com:80/post/jenna/117/Your_gut.aspx 12/31/2008
    There is no simple solution for GI issues.  I had a colleague that was an ultramarathoner and he was yanked from the 100 mile Leadville race after 50 miles because he couldn't keep anything down.  I believe that the ability to keep the stomach happy may the secret to an athlete's success.  As a sports dietitian, I recommend the same old ideas...practice what you eat, try fluids, go low fiber, try different products on training days and lastly, try some meds if necessary.  Oh- and watch the intake of NSAIDS.  They may irritate the stomach as well. 

    That said, I think there is some luck involved. 

    Good Luck!


    ]]>         Oh baby it's cold outside http://www.powerbar.com:80/post/jenna/107/Oh_baby_its_cold_outside.aspx 12/15/2008
    40 degrees:  amazingly, you may get too warm.  I use a dri-fit layer from EMS and a shell.  No gloves, no hat...a vest often works.  Always have zippers!

    30 degrees:  now there may be a chill.  Dri-fit layer, zipped layer, vest and shell.  Bring gloves and headband.  Probably will lose the gloves part way. 

    20 degrees:  Dri-fit, zipped layer X 2, maybe a fleece away from the body, shell.  Yes to gloves and headband. 

    10-19 degrees:  Dri-fit layer, pull over X 2, fleece, vest, shell...gloves and hat.  I look ridiculous, but I keep running.

    If you are doing long runs, bring a fuel belt.  I had a fuel belt freeze around my waist on a 3 hour run and it was a little annoying, but I chalked it up as an adventure. 

    Have fun!
    ]]>         Training starts http://www.powerbar.com:80/post/jenna/102/Training_starts.aspx 12/1/2008
    I'm starting slowly b/c I do that ridiculous thing where when I take a break...I really take a break.  Today I'll swim 40 min and lift...following the training program on www.ironmanpower.com of course.

    To get started...I have one goal and that is to get back on track with regular meal times.  When eating is sporadic, that doesn't work for proper training. 

    Wish me luck!
    ]]>         Walking in the Off-Season http://www.powerbar.com:80/post/jenna/98/Walking_in_the_Off-Season.aspx 11/26/2008
    Therefore, I wanted to say a few things to remind us about the simplicity and effectiveness of walking.  Granted, a vacation in Europe provides more opportunity for walking around town, but in our daily lives, walking can be incorporated with some warm clothing and a little planning.  I had a student years ago that had lost a healthy and substantial amount of weight during her summer break.  She approached me with the good news and when I asked what her strategy was, she said...I traveled this summer and didn't have a car.  Within a few months, the weight crept back and she shared with me again...I drive again. 

    I think that along with our recommendations to increase fitness with purposeful exercise and training hours, we should not forget to help our clients find ways to live an active lifestyle (and a greener one) on a daily basis.  Sure, parking far away from the mall is a point we share with our sedentary clients, but we don't often tell our athletes this.  Why not?  Advise a walk to the bank, can you carry your groceries in a back pack?  Do you have a dog?  And so on.

    So, before I start my training on Dec. 1st...I'm going to walk. 

    Happy Turkey!
    ]]>         Off-season weight gain http://www.powerbar.com:80/post/jenna/35/Off-season_weight_gain.aspx 9/28/2008
    Off-season weight gain is a common issue for triathletes that spend the summer exercising 10-20 hours per week.  It is difficult to eat mindfully when weight is easily maintained during the training months. 

    So, as a dietitian, what is my recommendation?  I suggest re-evaluating your intake, making portion control part of your day and watching the wasteful calories.  My 2nd recommendation is to try to maintain your training as much as you can and would like to offset the appetite. 

    As a triathlete, I'm finding it difficult to control the hand to mouth habit I fine tuned during training. 

    Good luck!
    ]]>         Off-Season Start http://www.powerbar.com:80/post/jenna/31/Off-Season_Start.aspx 9/20/2008 So, my season came to an abrupt end with my 1/2 IM race being postponed (but cancelled for me) 2 weeks ago.  I kind of get nervous in the off-season because I'm not training for anything that is right around the corner.  I know I have an Ironman next year, but being the procrastinator that I am, May 31st seems so far away. 

    Last year, after IM CDA, I had severe post-IM burnout.  I didn't even like the word triathlon for a couple of months and didn't unpack my bike for a very long time.  This year, I don't feel the same burn out, just the worry that if I don't get it together, I could add pounds like I did last year.  Sooo, along with the need to awaken my glutes (apparently, I never engage my glutes) and the spotty injuries I have (pulled my hamstring last week from a deadlift) I have some things to work on for the off-season. 

    This is a great time of year to get back into the gym to lift some weights.  Get that entire body strengthened for the season and push the weight to see some real gains.  Also, it's a great time to work on the flexibility.  I prefer yoga (after my hamstring heals) and try to do it 2x per week.  I also learned from Tim DeBoom that he does the Bikram yoga to get accustomed to the heat...great idea for me since I prefer the cold weather.

    Lastly, the off-season is a great time to work those weaknesses.  For me, that's running.  Now, the hamstring is an obstacle, but I'm using ART to get back on the road. 

    Enjoy the start of your off-season...or good luck on that last race!!!

    ]]>         The Week Before a Race http://www.powerbar.com:80/post/jenna/23/The_Week_Before_a_Race.aspx 9/10/2008

    As the summer comes to an end, many of you may be in the final stages of ramping up to your peak event for the season.  That's just what I've been doing...although this year, I had 2 1/2 Ironman distances on my schedule, rather than one full IM.  It made for a pleasant summer of training...still swim, bike and run...but have 1/2 the day left after a training session. 

    I was thinking about this posting as the week leading up to my 1/2 IM and what I was considering for my nutrition.  In the week leading up, it's important to increase my carb intake...a carb load of sorts while decreasing my workouts.  Interestingly, what people may not realize that the stimulus for carb storage is actually exercise in addition to carb intake, not just the carb foods.  That makes sense though, right?  If we could carb load and stay sedentary then we wouldn't store our excess carbs as fat, right?  Sooo, the week leading up to an event should be some exercise (taper) accompanied by more carbs. 

    Increasing carbs can be difficult for women if we use the 7-10 grams/kg of body calculation.  Figuring that I weigh 55.4 kgs, that's 388-554 grams of carbs a day...and that is over 2200 kcal from carbs alone if I did the high end.  I'd be quite full, needless to say.  So, I say for women, especially with lower body weight, shoot for increasing the carbs rather than counting the grams. 

    I try to do this all week...I pad each meal with more fruit and I gladly have a bagel and supersize pasta plate. With this, I taper my workouts.  For me, I just keep my workouts to less than an hour and I tend not to lift weights that week. 

    So, there I was last Friday, pleasantly full on carbs, tapered, hydrated and rested and I get this email in my inbox: 

    Due to Hurricane Hanna, this weekends Half Iron Event is being rescheduled for two weeks (Sept. 21st)

    Expo and bag pick up will be on the 20th.. Same time and location.

    I have reopened the race for those who have not yet registered.

    Ugh...out of town on the 21st...my season is over. 

    ]]>