Posts in "diet-and-nutrition/"

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Race day nutrition tips

Written by Dietitian and Nutrition Team on 10/11/2014 8:00:00 AM

Jackie Dikos is a registered dietitian and a certified specialist in sports dietetics.

Should or shouldn't you eat before your race? If you do eat, what should you have? Community Sports Medicine dietician, Jackie Dikos, provides race day nutrition tips for those runners taking on the Indianapolis and Indy Monumental marathons.

Before the race
Consider performance fuel first.

  • Aim for pre-race fueling to emphasize carbohydrate-rich food sources as well as a small source of protein. 
  • Limit the amount of slow to digest fat and fiber as part of pre-race eating. 
  • Carbohydrates – Protein - Fat - Fiber
Look for lemonade.
  • Aim for light colored urine before the start of the race as a sign of proper hydration.
During the race
Take two. 
  • Be sure to take two fluid cups at each aid station. A second cup of fluid will be very helpful if the first cup is inadequate at meeting hydration needs. 
  • Simply pinch the second cup shut while you drink from the first to minimize spilling. continue reading ...

Marathon training: Nutrition essentials

Written by Jackie Dikos, RD, CSSD on 8/8/2014 6:30:00 AM

Jackie Dikos is a registered dietitian and a certified specialist in sports dietetics.

Jackie Dikos, Community Sports MedicineIt's officially training season for the Indianapolis Monumental Marathon and many Hoosiers are lacing up their running shoes. A key component in marathon and half-marathon training is nutrition.

Fueling your body for endurance is essential during training. Here is some advice:

Eat carbohydrates.
Your body turns carbohydrates into glucose which gives you energy and fuels long, demanding training sessions. Carbohydrates are an essential part of a good endurance diet. Try to include a source of quality carbohydrates with each meal and snack. Oatmeal, whole grains and brown rice are a few examples.

Limit fat excesses.
Meals that are high fat content, like wings, an 8 oz. steak, and creamy pasta sauce take a long time to digest and can contribute to gastrointestinal issues. These meals can also rob a carbohydrate-rich appetite. Instead of eating one large meal that's high in fat, spread out small amounts of healthy fat choices (nuts, avocado, salmon, and olive oil) throughout the day. continue reading ...

Fair food: Making the right choices for you

Written by Robin Stahl, RD, CD on 8/2/2014 8:00:00 AM

Robin Stahl is a registered dietician at Community Health Network. 

Make healthy choices at the fair

When asking around the office what people love to eat when they attend the Indiana State Fair, I was not surprised to hear elephant ears, corn on the cob or lemon shake-ups. There's no doubt that Hoosiers love their traditional fair food.

It's easy, as a registered dietitian, to say that on your one trip the fair, you can let your stomach be your guide and eat what you want.  But these days, most foods are available year-round. Corn dogs and cotton candy are no longer just fair food. You can find them in the grocery store any time of the year. 

So, consider these parameters when choosing fair food:
  • Eat what you mentally and emotionally connect to the fair experience and value the food as a treat - something you truly only eat on a special occasion. (Elephant ears are an example.)
  • Eat what tastes good and you feel good about eating. In other words, eat what won’t make you feel sick and tired when you are trying to enjoy your time at the fair.
For those of you trying to stay healthy, you can find decent nutrition at the Indiana State Fair. Here are some food suggestions that will not leave you with stomachache: continue reading ...

Men and belly fat: Extra pounds, extra risk

Written by Dietitian and Nutrition Team on 6/28/2014 6:00:00 AM

According to the Centers for Disease Control and Prevention, more than one-third of men ages 20 and older were considered obese in 2010, up from 27.5 percent in 2000. 

Unfortunately, this trend can have a dangerous effect on men's health risks. 

What can I do? continue reading ...

Summer smoothies

Written by Dietitian and Nutrition Team on 6/12/2014 5:00:00 AM

Smoothies make a great breakfastCool off this summer with these tasty treats that are not only healthy, but power-packed. Place all listed ingredients in a blender, mix and serve.  

Peaches 'n Cream
2 cups frozen peaches
5-7 oz. plain Greek yogurt
1 tbsp. honey
1 tsp. vanilla extract
1 cup milk

Turbo Power continue reading ...

Tags: fruit , recipe | Posted in: Diet and Nutrition

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