Our Registered Dietitian and d Board Certified Specialist in Sports Dietetics, Alex Winnicki, MS RDN LDN CSSD recently talked with Kari Beal at FOX Carolina about nitrates and sports performance. Read more below.
What is nitric oxide? What are the benefits?
Nitric Oxide is a signaling molecule that helps the body regulate several processes from neurotransmission, immune defense, energy production, muscle contraction, and has been shown to have therapeutic effects on blood flow.
The increase in blood flow and decrease in blood pressure can help individuals treating or trying to prevent hypertension, cardiovascular disease, and stroke.
For athletes the benefits of nitric oxide are not so much from the increase in blood flow as it is from helping muscle contract and produce force when oxygen is low, such as shorter track events or during bursts up and down the field of court in team sports.
Nitrates can be converted into nitric oxide, and eating foods high in natural nitrates can help you improve your nitric oxide levels simply and easily.
How is are nitrates different from the nitrites found in processed meat?
This can be a little confusing, they are similar in structure, but package differently.
Nitrate in processed meats and cured foods is there to prevent bacteria formation and to enhance flavor. Those nitrates when cooked at high temps or when reacting in our stomach may form nitrosamines, a potentially harmful substance.
Nitrates found in plants are there naturally and paired with antioxidants from the vegetables that limit the formation of nitrosamines.
What foods are high in nitrates?
Most of the nitric oxide in our body we make on our own, but eating foods high in Nitrate can help boost our bodies supply of nitric oxide, potentially giving us some exercise benefits in the right conditions. Foods we can consume to increase our nitric oxide include
Fruits and vegetables like: beets, arugula, bok choy, parsley, and celery
Processed and cured meats (although these are not the nitrates we are looking for)
Supplements – for athletes, to limit the amount of food on the stomach while increasing the amount of nitric oxide prior to exercise, there are some supplements such as Beet IT, SIS nitrate shots, and HumanN that are reputable brands that have tested amounts of nitrate.
How long before a workout should you consume those foods?
Nitrate has to be converted into nitric oxide, this process can take 2-3 hours to peak, so athletes should practice taking Nitrate 2-3 hours out, while those looking for the blood flow benefits need not worry about the the timing as much, but should consult with the doctor to adjust medications if needed.
The timing delay is actually due to some of this chemical princess happening in the mouth via oral bacteria, so be sure not to take mouthwash or brush your teeth close to nitrate consumption.
Being sick is unfortunately inevitable for kids because of their developing immune systems and increased exposure to different pathogens. In addition to getting plenty of rest when sick, it is important for your child to stay hydrated and optimize nutrition as best as possible to prevent further complications and/or hospitalizations. It can be scary when your child refuses to eat or drink anything, so let’s break down the current recommendations provided by the American Academy of Pediatrics and the Academy of Nutrition and Dietetics, along with some experiential input from our Certified Specialist in Pediatric Nutrition, Abbie Hebron, MS, RD, CSP, LD, CNSC.
What should I be feeding my child when they are sick?
This isn’t an easy and straightforward answer, because it depends on what the illness is and what their symptoms are.
Clear Fluids: If they are vomiting or having diarrhea, it is best to stick with clear liquids only. Although tempting, try to stay away from fluids with high sugar content, as this may irritate the gut more and cause prolonged diarrhea.1
Examples include:
Pedialyte/LiquidIV for Kids
Coconut Water (unsweetened)
Diluted Gatorade/Powerade
Diluted Fruit Juice
Diluted Clear Soda
Broth
Popsicles (no added sugar)
Hot Herbal Tea (for older kids)
One exception to the “clear” rule is milk, and despite historical concern that dairy could cause increased congestion and mucus, there isn’t convincing evidence that this is true.2,3 Providing milk to your sick child (who drinks milk normally) is absolutely okay and a great source of fluid and protein.
For infants: it is best to encourage breast milk or infant formula during times of diarrhea and vomiting. If they are refusing these, it’s best to use Pedialyte for a day or two, but children under the age of one should never drink any fluids without electrolytes (i.e. water) and most electrolyte drinks on the market have inappropriate amounts for their age and size. If they aren’t willing to drink their milk, try syringe feeding 5-30 mL of breastmilk, formula, or Pedialyte at a time until they are able or willing to take the bottle.
Soft/Bland Foods: Once vomiting has resolved, it’s still not easy to go back to eating a normal diet especially if they are still having fevers, chills, congestion, changes to their taste/smell, etc. Start by adding in small amounts of simple carbohydrates (white breads/grains, not simple sugars) and soft fruits/veggies. Encourage small portions every hour or so at first. Don’t forget to continue consistent hydration with water or the fluids listed above.
Examples include:
Bananas
Applesauce
White rice or pasta (cooked in broth)
White toast (with butter, honey, or peanut butter)
Crackers
Mashed potatoes
Normal Diet: As they begin to feel better and symptoms improve, start offering small/frequent meals about every 3 hours, to add in more nutrition. Make sure to include good sources of protein and fiber, but introduce fat and sugar more slowly, since these can cause malabsorption and diarrhea.
Examples include:
Peanut Butter (or other Nut Butter)
Yogurt
Scrambled eggs
Smoothies
Oatmeal
Are there any specific foods that would help them recover faster?
Unfortunately there are no superfoods that will cure everything, however there are some foods that could help alleviate symptoms or provide beneficial micronutrients during a period of illness. There is evidence that vitamin C can help shorten the length of cold symptoms, so encouraging foods high in this antioxidant could be beneficial:4
Vitamin C foods include:
Watermelon
Kiwi
Oranges & Clementines
Frozen Berries (plain or in a smoothie)
No Sugar Added Popsicles (made with real fruit)
Soluble fiber can help firm up stools when sick, however should be introduced slowly and given time to work before increasing the amount.
You can find great sources of soluble fiber in:
Bananas
Applesauce (without added sugar)
Oatmeal
Chia seeds (add to oatmeal, smoothie, or yogurt)
Potatoes (mashed or baked, without the skin)
Infants who have started solids can try pureed bananas and green beans to help with diarrhea after an infection too!
Honey has also been shown to help ease a sore throat or cough, however it is important that you NEVER give honey to a child <1 year of age due to the risk of botulism.5 Try adding it to tea, a smoothie, oatmeal, crackers, or eating it plain. The following are daily dose recommendations from the AAP:6
For children ages 1 to 5 years old: half a teaspoon of honey
For children ages 6 to 11 years old: 1 teaspoon of honey
For children 12 years or older: 2 teaspoons of honey
How long can my child go without “normal” nutrition?
As long as your child is able to drink and stay hydrated, it is medically okay if they do not eat for a few days. If your infant (child <1 year of age) has less wet diapers (<6/day), little tears, or reduced saliva, they likely need to be seen by a physician for IV hydration. Toddler-aged children and older will show signs of dehydration like dark/smelly urine, overly fatigued, having headaches, sunken eyes, and dry mouth. In general, infants and children can also go a week or so without eating solid foods as long as they are staying well hydrated. The AAP recommends taking in the following amounts of fluid each day, although this is the minimum amount of fluid needed so most kids will take more than this amount.
If your child refuses to drink for >6 hours, eat solid foods after 7-10 days, or symptoms worsen at any point in between, it is best to consult your pediatrician or visit the ED in case they need IV hydration or nutrition support. The important key is to find help when needed, because dehydration can quickly snowball and cause complications to exacerbate quickly.
Is there anything I can do to prevent my child from getting sick again?
Practicing good hygiene by washing hands and countertops can help eliminate potential pathogens before they infect the family. It’s also important to try and separate all cups and utensils between each child until they are washed thoroughly.
The best way to strengthen your child’s immune system with food is by incorporating variety in their diet, meaning including something from every food group at each meal. Each food group offers important macro and micronutrients, so if your child has selective eating tendencies, it could be helpful to get a physician or dietitian’s recommendations for supplementing their intake with a multivitamin. Specifically, intake of vitamin C, vitamin D, zinc, protein, fiber, and probiotics are incredibly helpful for developing a healthy immune system.
Frosh A, Cruz C, Wellsted D, Stephens J. Effect of a dairy diet on nasopharyngeal mucus secretion. The Laryngoscope. 2018;129(1):13-17. doi:10.1002/lary.27287
Wüthrich B, Schmid A, Walther B, Sieber R. Milk consumption does not lead to mucus production or occurrence of asthma. Journal of the American College of Nutrition. 2005;24(sup6). doi:10.1080/07315724.2005.10719503
Bucher A, White N. Vitamin C in the prevention and treatment of the Common Cold. American Journal of Lifestyle Medicine. 2016;10(3):181-183. doi:10.1177/1559827616629092
Goldman RD. Honey for treatment of cough in children. Can Fam Physician. 2014 Dec;60(12):1107-8, 1110.
Brittany recently joined Kari Beal at FOX Carolina to talk about foods to eat when we’re sick, and foods to boost immunity. Watch the full segment below!
Tips to keep in mind:
Fuel regularly – try splitting up meals into smaller meals. Eating will help you recover!
Throw diet rules out the window
Focus on hydration – avoid caffeine and add in hydration boosters
Our Registered Dietitian and Certified Specialist in Pediatric Nutrition Abbie Hebron, MS, RD, CSP, LD, CNSC recently joined Kari Beal of FOX Carolina to discuss baby formula. Check out her tips below and watch the full segment!
What is the main difference between all of the infant formulas I can find on a store shelf?
Formulas can be differentiated primarily by the type of protein that they are made from.
Plant-based formulas, those made from soy or pea protein, should be reserved for children with medical diagnoses that require them due to their potential contaminants and questionable growth outcomes.
Dairy-based formulas, made from cow’s and goat’s milk, contain proteins most similar to breastmilk and should be chosen unless recommended otherwise by a doctor.
Even if the formula is dairy-based, what else should I be looking for? Although not necessary and can come at a higher price, I always recommend trying to look for three things that benefit a baby’s overall health:
Trying an Organic & Non-GMO formula can provide extra “insurance” to avoid pesticide exposure, although do not have provide any different nutrition.
DHA/ARA, which are Omega fatty acids found in breastmilk, are particularly important for brain, nerve, and eye development and have been added to some formulas now.
Since they are naturally found in breastmilk and have significant benefits for young infants’ immune systems, formulas with probiotics and prebiotics are also available (also known as HMOs)
Do you have any recommendations for preparing formula?
To help provide your baby the best nutrition and keep their organs as healthy as possible, it is important to mix a formula as directed on the can, unless given special instructions by a physician or dietitian.
To prepare a bottle as safely as possible, make sure to wash your hands and surface well. Measure out your distilled or “baby” water on a level surface, then add the leveled scoops of formula and mix or swirl to combine. Typically this will be 2oz water for each scoop, however check your can because
some can be different!
They do make automated baby formula makers, which can cut down the time for measuring the water and formula, however if you’re using one of these make sure to input the correct settings for the formula and that you are using distilled or “baby” water. Lastly be sure to clean it according to the manufacturer’s recommendations.
HAVE MORE QUESTIONS ON HOW TO FEEL YOUR INFANT OR CHILD NUTRITION? CLICK HERE TO SET UP YOUR FREE 15 MINUTE DISCOVERY CALL WITH ONE OF OUR REGISTERED DIETITIANS.
Food is a coping mechanism – but we don’t want it to be your only one. We work with our clients to make a list of strategies for self care – this is a list of 25 things that you can do when you’re feeling emotional (stress, overwhelm, etc). Interested in conquering your emotional eating? Sign up for a FREE discovery call with one of our dietitians here.
Chocolate Cranberry Popcorn Trail Mix
Serves: 4
Ingredients:
4 Cups air popped popcorn
¼ Cup almonds and/or cashews
¼ Cup dark chocolate chips
¼ Cup dried cranberries
Directions:
Assemble all ingredients in a bowl, mix, and enjoy!
Leftovers Can be stored in an air tight container at room temperature for up to 3 days.
As we approach the holiday travel season, we tend to hear more complaints about GI issues that arise during this time. Here are some tips from our GI expert dietitian Catherine Johnston, MS, RD, LD!
What is travel constipation?
Constipation that occurs particularly while traveling, may or may not be related to regular digestive issues.
Why does is happen?
Travel constipation can be related to many factors, but most are due to a change in routine. Increased stress and anxiety, reduced mobility while in transit, disruption in sleep and routine, and a change in healthy habits like nutrition and exercise can contribute to constipation while traveling.
How to prevent travel constipation:
Eat regular meals and snacks.
Stick to your eating pattern with meals and snacks every 3-5 hours during the day
Aim to keep these balanced and close to your normal meals as possible
Focus on fiber.
Bring along your favorite travel friendly fiber-containing snacks, like dried fruit, nuts and seeds, oatmeal bites, and high-fiber bars
Order whole grains, veggies and fruits at meals when available – don’t be afraid to substitute!
Stay hydrated.
Bring a water bottle and drink throughout your trip
Flying can be especially dehydrating – pack an empty bottle and fill it up at the hydration stations throughout the airport!
Keep moving.
Incorporate regular physical activity into your travel time. This may include more stops to get out and move, walking in the airport, or standing up on the plan some
After you arrive at your destination aim for a a morning and/or evening walk, virtual workout from your vacation home, utilizing a hotel or resort gym, or even trying a local fitness class
Make time for the bathroom.
Aim to spend some time in the bathroom at your regularly scheduled bowel movement time.
Do not ignore the urge to have a bowel movement – even while on the go
Manage your stress.
If your vacation is particularly stressful, consider setting aside time to get away and reduce your stress
A walk alone or with a low-stress travel companion can be a great tool for this, or try a meditation app
Focus on adequate, restful sleep.
Prioritize getting back to a normal sleep schedule as soon as you can
Consider bringing along items that support sleep for you at home, like a favorite blanket, pillow, eye mask, ear plugs, or sound machine
Avoid/limit any known constipation triggers.
As much as you can, limit foods that you know typically give you non-travel constipation.
Have a backup plan.
If you still struggle with constipation during your trip, have a gentle laxative on-hand, such as Miralax, to support your bowel movements.
Red Flags:Please contact your doctor if you experience any of the following symptoms:
Constipation lasting longer than 2-3 weeks
Bloody stool
Rectal bleeding
Still need help getting to the bottom of your uncomfortable bloating? Click here to schedule a 15-minute call with our GI specialist dietitian Catherine Johnston, MS, RD, LD CPT today! Together you can work through your symptom journal and create a plan that works best for you.
I am all about convenience these days, and I don’t have time to make two separate meals each night. Trader Joe’s Butter Nut Squash Zig Zags helped me make this into a meal that’s fun for a toddler, while also being filling and delicious for the adults. Give it a try!
3 Ingredient Sheet Pan Butternut Squash, Brussels, and Sausage
Servings: 6
Time: 35 Minutes
Ingredients:
24oz Butternut Squash Zig Zags
32oz Brussels Sprouts, trimmed and halved
1/4 Cup Avocado Oil
1 teaspoon Dried Thyme
1 teaspoon Black Pepper
1 teaspoon Garlic Powder
8 Links PreCooked Chicken Sausage
Directions:
Preheat oven to 425F.
Add the butternut squash zig zags and the halved Brussels sprouts into a large bowl. Add the avocado oil and spices. Toss to combine.
Place the vegetables on a large rimmed baking sheet (use two baking sheets for crispier vegetables) and place in the oven. Roast for 15 minutes and stir. Return to the oven and roast another 10 minutes.
Add the sausage on top of the vegetables and bake an additional 5 minutes until sausage is heated through and browned.
Remove from oven and serve equal amounts of the vegetables and sausage. Enjoy!
Bloating can be uncomfortable, inconvenient and even embarrassing in some cases. Usually the result of trapped air in the abdomen, occasional bloating is totally normal. However – when bloating is consistent and affecting your quality of life, it may be time to get to figure out how to beat the bloat!
But first – let’s explore some common causes of bloating.
Bloating can by caused by several factors and does NOT always mean you need to cut out foods or foods groups (in fact that can sometimes make it worse). Foods like gluten and dairy are commonly blamed for bloating, when there may be another issue at hand.
Common reasons for abdominal bloating:
Undereating
Overeating
History of disordered eating or an eating disorder
Eating too quickly
High-fat meals
Constipation
Pelvic floor or core muscle dysfunction
Strenuous exercise, especially when engaging your core
Premenstrual water retention, especially in endometriosis or polycystic ovarian syndrome (PCOS)
Stress and anxiety
Gas from either normal causes or food intolerances
Gastrointestinal issues, including celiac disease, gastroparesis, inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS)
After you’ve identified what may be causing your bloating, the next step is to make changes to your habits to improve your symptoms. Although some bloating needs professional intervention to resolve (such as that from a Registered Dietitian, gastroenterologist, mental health therapist or pelvic floor physical therapist) there are several things you can try on your own to begin.
Here are some simple tips that may help reduce bloating:
Eat slow and chew your food well. Remember – digestion starts in the mouth!
Limit straws, gum and carbonation. These are a few things that can increase excess air intake and increase your bloating.
Focus on gentle movement, like walking and yoga, can help reduce bloating by supporting digestion and helping release air. (Check out this free YouTube Yoga video)
Incorporate stress-management techniques, especially around mealtimes. Journaling, deep breathing and meditation are a few of our favorites.
Stay hydrated. It can be helpful to start with at least 64oz of water per day and increase from there based on your individual needs.
Eat a balanced diet. Focus on the balanced plate at meal times, and consider limiting excess sodium or fat which could contribute to more bloat.
Start a lifestyle + symptom journal. Using an app like Bowelle to track your food and water intake, stress and symptoms. This a great action step to take before you meet with your care team!
PSA: If your bloating is extremely painful, accompanied by a fever and/or bleeding, this could be an emergency and we recommend contacting your doctor ASAP!
Still need help getting to the bottom of your uncomfortable bloating? Click here to schedule a 15-minute call with our GI specialist dietitian Catherine Johnston, MS, RD, LD CPT today! Together you can work through your symptom journal and create a plan that works best for you.
Brittany Jones Nutrition Group is a weight inclusive practice – but what does that mean?
Simply put it means that we believe that health is not defined by your weight.
A person in a small body is not always healthier than a person in a larger body – and a larger person is not always unhealthier than a person in a smaller body. In fact evidence shows that taking a weight-focused approach in which someone puts a focus on weight loss and dieting can be harmful to ones health, often times resulting in disordered eating and/or eating disorders among other health conditions.
We appreciate that bodies come in all shapes, sizes, and weights. We work with our clients to improve their health by focusing on behaviors regardless of their weight. We provide respectful and compassionate care of people in all body type, shapes, sizes, and weights.
Our approach to a healthy lifestyle takes the focus away from weight and instead focuses on health promoting behaviors to improve health including:
A healthy relationship with food without restriction
Eating a variety of foods that provide nutrition + enjoyment
Being mindful and flexible while managing your chronic disease through food
Trusting your body to tell you when you are hungry and satisfied
Giving yourself permission to eat all foods
Eating regular meals and snacks
Feeling safe around all foods (i.e. being able to keep all foods in the house without a binge)
Moving your body in a way to celebrate it rather than punish for something you ate or control your size
Learning to accept your body and take good care of it – knowing that all people are of value regardless of size, shape, or weight
We believe that the weight you are when practicing these behaviors is the healthiest weight for you.
Our body size is often influenced by many factors outside of our control including genetics, income, education, social support, where you live, work, and play. NOTE this weight cannot be told to you by a health care provider or a BMI scale.
Still not sure about this approach? Below we de-bunk some common weight focused myths:
MYTH #1 Weight is the best measure of health. “Overweight” or “obese” mean unhealthy and “normal weight” means healthy.
FACT: BMI does not tell us about individual health and it doesn’t recognize that healthy bodies come in many shapes, sizes, and weights. Health can exist in diverse bodies and BMI was created to be used in groups of white males in a research setting. You are not that.
Your risk for disease depends more on your lifestyle than your body weight. Factors like genetics, income, and stress can influence disease. For example, heart disease and diabetes affect people of ALL weights. People of all sizes benefit from activities that support their health such as eating a variety of food to support disease, moving in a joyful way, and managing stress.
MYTH #2 The best way to improve health is by losing weight
FACT: Studies (and our dietitians 35+ years of cumulative experience in this field) show that restrictive diet and exercise programs poorly affect mental and physical health. Research also shows the more you diet the more you weigh.
Dieting has been associated with:
An increase in weight
Muscle loss
Bone loss
Increase in blood pressure
Increased risk of eating disorders
Body image issues/body dysmorphia
MYTH #3: “If I’m not actively trying to control my weight, I’ll gain a lot of weight and worsen my health”
FACT: People can improve their health and manage chronic disease without a focus on weight loss. In fact, people who do not focus on weight loss tend to have better mental health, lower stress, a better body image, and a better quality of life while managing their health. When we focus on health promoting behaviors our body settles at it’s healthy weight – sometimes that’s less than you are now, sometimes it’s more, and sometimes it’s the same. We need to give our body the opportunity to figure out what is healthy for you without trying to manage it through dieting and non-joyful exercise.
MYTH #4 I’ll just diet to lose the weight quick and then focus on maintaining.
FACT: More than 95% of weight loss attempts do not lead to long-term weight loss or health improvements. In fact, most people who lose weight on a diet will gain it back +5% more within two years. Because of this trend, dieting is actually a better predictor of weight gain than weight loss.
Are you:
Sick of losing the weight and gaining it back?
Sick of hearing about weight loss drugs and surgeries?
Do you just want to be healthy and not focus as much on the scale?
Our Registered Dietitians can help! CLICK HERE to set up a FREE 15 minute discovery call and learn more about what it would look like to work together.
We totally get it – some nights you just *need* a quick and easy week night dinner recipe.
Often times a healthy and balanced recipe that incorporates your protein/carb/veggie all in one recipe in just 20 minutes or less can be very hard to find!
That’s why we’ve rounded up some of our favorite recipes from the Real Life Nutrition Membership that can be made in 20 minutes or less. Click the links below and save these recipes to your recipe box!
Some quick meal staple items: salad kits, frozen cooked grains like brown rice and quinoa, pre-cooked frozen chicken/shrimp/burgers, cooked chicken sausage and meatballs, and organic canned low sodium beans.
