Dr. Susan Michell - Nutrition Expert Dr. Susan Mitchell Nutrition Expert
home about services media clients Contact

October 27, 2011

Caffeine Keeps Perking with Good News

 

Do you get drink coffee everyday or get your caffeine thru other sources? Maybe a combination of both! You don’t want to miss this latest study…reported in the Archives of Internal Medicine, which looked at data from the famous Harvard Nurse’s Health Study. 

The study found an association between caffeine and depression. The women who consumed two to three cups of caffeinated coffee per day were 15 percent less likely to develop depression compared to those who drank one cup. Women who drank at least four cups per day had a 20 percent lower risk of depression. This is potentially good news. According to an article on Huffingtonpost.com by Dr. Peeke, one in five American women may suffer from depression at some point in their lives.

Caffeine may also be a promising therapeutic tool for Parkinson’s disease. Plus caffeine does not appear to have the dehydration effect during a workout as once thought. In fact, caffeine may give you the boost you need to exercise a little longer.

An article in the journal, Exercise and Sports Sciences Review, found that moderate caffeine consumption (in this review, up to 500 milligrams per day) did not adversely affect exercise in terms of dehydration, assuming that adequate hydration and replacing lost fluids is a given during and after your workouts.

Speaking of workouts, The American College of Sports Medicine suggests that caffeine consumption increases physical performance during both short-term and endurance exercise. Caffeine releases glucose (our fuel source) into the blood stream, which can increase the amount of available fuel to the body.

So for the average person how much caffeine is safe? The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) suggests that 200-300 milligrams of caffeine per day is a fairly safe range for most people.

But if you’re pregnant, done miss this. Researchers with Kaiser Permanente in California, whose 2008 study was published in the American Journal of Obstetrics and Gynecology, analyzed information about caffeine consumption in over 1000 women early in their pregnancy.

Guess what they found out? Women who consume 200 milligrams or MORE of caffeine per day may double their risk of miscarriage. Picture 200 milligrams of caffeine as about 10-12 ounces of coffee or about 16-25 ounces of tea depending on the type (remember black tea has more caffeine than green tea). Different coffees and teas can vary quite a bit in their caffeine content.

Since there is no consensus on how much caffeine to consume during pregnancy, some doctors suggest switching to decaf or cutting caffeine from the diet at least during the first three or four months. Others suggest one cup a day and cut it off. The best bet is to discuss your personal health with your physician or health care provider and decide together the best course of action for you and your pregnancy.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


March 16, 2011

Nutrition Strategies to Maximize Strength Training

Is strength training part of your regular workout routine? Or, have you decided it’s time to include it?  Strength training or weight training can improve quality of life and overall health by reducing both blood glucose levels and body fat. It improves strength as muscle mass increases and is maintained.

Strategy # 1:  Eat 1-2 hours before your workout and 30 minutes after.

According to an article in Today’s Dietitian, people say they don’t want to eat before or after a workout or they will blow the benefits. However, think about it this way.

When you have a meal or snack before a strength training session, your energy level increases and ultimately can result in additional calories burned…in other words, you don’t poop out as quickly.

Most sports nutritionist suggest a meal or snack two hours before a workout but at least one hour if the snack is smaller in size. According to a second article in Today’s Dietitian, a pre-strength training meal or snack should be high in carbohydrates, moderate in protein, and low in fat and fiber in order for the stomach to empty quickly such as a bagel and fresh fruit.

Don’t forget that nutrition post workout is part of the smart strategy. Eat a meal or snack consisting of carbs and protein within 30 minutes to speed glycogen recovery and to help repair muscle microtears that may occur during lifting.

Storage rates for glycogen are fastest the first hour after exercise. Remember that carbohydrate, one of the three energy nutrients along with protein and fat that supply calories, fuels the brain and body and most easily converts to energy or glucose. Stored glucose is called glycogen.

Strategy # 2: Increase protein for muscle hypertrophy and strength gains.

Remember that your intake varies depending on your routine but in terms of protein needs for the day, sports nutritionists Janice Dada and Dr. Jenna Bell suggest 1.2 to 1.7 grams protein/kilogram body weight for strength training.

The range for protein in the daily diet has been 5-35% of total daily calories.  Now the suggestion is to reach the higher end of that range….20-35% of total calories from protein, especially when you weight train.

Muscle hypertrophy and strength gains also result from repeated sets of higher weights and less repetitions plus the right nutrition. Remember that if you are just starting out and are a strength-training novice, it’s important to start slowly and build muscle endurance with lighter weights or resistance before you progress to heavier weights and strength gains.

More Resources:

Joint Information

Glucosamine/chondroitin Arthritis Intervention Trial (Gait Trial)

glucosamine versus placebo (Journal of the American Medical Association)

Books

Power Eating by Susan M. Kleiner, PhD, RD

Energy to Burn by Jenna Bell, PhD, RD, CSSD

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


July 21, 2010

Tell-All: Nutrition News Now

I just returned from the Florida Dietetic Association annual meeting where the latest evidence-based nutrition research is presented. I have so much to share with you so today I’ll start with a few items I think you’ll find interesting and helpful.

Grape juice…the original super juice. I’m talking about the dark purple Concord grape juice…yes, like Welch’s.

Benefits:

  1. Heart health: Clinical studies have found that Concord grape juice works in a similar fashion to red wine to promote healthy artery function.Concord grape juice stimulates the production of nitric oxide in cells which promotes the relaxation of arteries and then contributes to a healthier blood pressure.
  2. Beneficial against age-related brain decline: Grape juice contains naturally occurring phytonutrients or plant nutrients called polyphenols which may be beneficial against age-related brain decline. You’ve probably heard of polyphenols in wine and chocolate as well.

Nutrition buzzword: Naturally Nutrient-Rich

What does naturally nutrient-rich mean to you and the way you eat? Think about some of the products that you buy. Much of the time the food label promotes only one item such as low in fat, low calorie, 100-calorie pack, or zero trans fat.

Let’s say your item is a 100-calorie pack of your favorite cookies. Beside the 100 calories, what else does the product provide your body in the way of nutrition? Is it packed with vitamins and minerals, fiber or protein making it naturally nutrient-rich? Or, is the 100 calories you’re about to munch on just that…100 calories and nothing else? Simply empty calories.

So, when you shop, think about the buzzword …naturally nutrient-rich. Reach for whole foods versus processed foods particularly whole grains and intensely colored fruit and veggies.

Coconut Water: trendy!

Coconut water is fine to drink but according to registered dietitian Janet Helm writing in a recent chicagotribune.com article, coconut water is being hyped as nature’s sports drink without the credentials to back it up.

Liz Applegate PhD, from UC-Davis is concerned that coconut water contains fewer carbs than commercial sports drinks as well as lacks the sodium level.

Coconut water is a good source of the needed nutrient potassium but when you sweat, you lose sodium and after a strenuous workout of an hour or more, coconut water is not going to provide the needed carbs and sodium to replenish adequately.

Bottom line…if you enjoy the flavor of coconut water, it’s fine to drink. But rethink your drink when it comes to sports nutrition and recovery after a hard workout.

Listen to this week’s podcast


April 1, 2009

Energy Boost: Four Tips to Fuel Your Active Lifestyle

boost-energyAre you an active person who’s constantly on the go, a serious athlete, or maybe a weekend warrior? What you eat can help maximize your energy and optimize your performance. You’ll want to listen to this week’s podcast which is all about helping you get the energy boost you need to power your performance every day. My guest is sports nutritionist Dr. Jenna Bell-Wilson.

Dr. Bell-Wilson is co-author of the just released book Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel your Active Lifestyle. She is a Board Certified Specialist in Sports Dietetics, a registered dietitian and has provided nutrition seminars with professional athletes at major athletic events like the Boston Marathon and New York City Marathon.

Dr. Bell-Wilson works with many serious athletes and is one herself. From your emails, I know that many of you are trying to lose weight and are using exercise to help speed up the process. Dr. Bell-Wilson talks about how to tailor your diet to successfully lose weight, but also to have the energy to get through your everyday busy schedule and still have energy to burn for a workout.

She also discusses how you can ensure that you have the fuel needed to get through your workout if you head from work to a workout, rather than stopping at home first. You don’t want to miss her on-target advice.

Click player to listen to the podcast:


Featuring Advanced Search Functions plugin by YD
Dr. Susan Mitchell's Blog