Nutrition

How can one best support their supporting structure through the foods they choose?

Nourish Your Supporting Structure: Key Foods for Bones, Joints, and Muscles

As a sports dietician, I am all about having my clients support their supporting structure. In other words, how do you take care of your bones, and ligaments, and tendons, and joints, and muscles? So, number one, you have to eat enough. If you under fuel, then everything really falls apart. Number two, when we are looking at muscle health, that means having protein containing foods as part of every eating occasion. Number three, if we are looking at the health of joint, we want to think about food that have an anti-inflammatory benefit. That's fatty fish, that is berries, that is eating things like a beet, having turmeric, and ginger as part of your eating. And when we think about bone health, a lot of people think just calcium. Calcium is important, it's not the only thing. Your bones need to have enough protein, your bones need to have enough fat, your bones do need to have calcium but they also need vitamin D, and they need potassium, and they need iron, and they need B vitamins, and they need what we call phytonutrients or plant nutrients. So, making sure that you are having a bone building type of an eating plan, not skimping on what you do, protein is part of every meal, getting some color on the plate that is critically important for the health of the bones and something that you may not know, interestingly, one of the best foods for bone health, prunes. Who knew? But prunes actually contains substances in them that tend to support healthy bones. You can mix them into a cereal, you can put them in a rice pilaf, you can put them in a smoothie, you can eat them as part of a trail mix. So thinking about bone building, joint supporting, muscle strengthening, all these types of things, this hand-to-mouth activity is critically important as any physical activity that you do. So, make sure that you support your supporting structure each and every day with every meal.

As a sports dietician, I help clients support their supporting structure by providing them with an eating plan that contains protein, anti-inflammatory foods, calcium, vitamin D, potassium, iron, B vitamins, and phytonutrients. This includes consuming prunes as part of the plan, which are very beneficial for bone health. Eating this way will also help strengthen muscles and joints.

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As a sports dietitian, my focus is on helping clients support their supporting structure, which includes bones, ligaments, tendons, joints, and muscles. Here are some key ways to do so through the foods you choose:

1. Eat enough: Under-fueling can lead to problems, so ensure you're consuming an adequate amount of calories.

2. Prioritize protein: Include protein-containing foods in every meal to support muscle health.

3. Opt for anti-inflammatory foods: For joint health, incorporate foods with anti-inflammatory benefits, such as fatty fish, berries, beets, turmeric, and ginger.

4. Consider bone health: Calcium is important, but bones also need protein, fat, vitamin D, potassium, iron, B vitamins, and phytonutrients from plants. Create a bone-building eating plan that includes protein in every meal and adds color to your plate.

5. Surprising bone health food: Prunes are excellent for bone health, as they contain substances that support healthy bones. Incorporate prunes into your meals or snacks, such as mixing them into cereal, rice pilaf, smoothies, or trail mixes.

Remember, supporting your supporting structure through the foods you choose is just as important as any physical activity you engage in. Make it a daily practice to nourish your body and prioritize the health of your bones, joints, and muscles with every meal.

What foods are best to eat to fight a common cold?

Combat the common cold with these food tips

Hey, guys, I know it's that time of the year common cold, and what can we eat to help us feel more comfortable? Well, it really depends upon the symptoms. So, if you're having like a sore throat, stuffing this even thinking something like chicken soup, this is why it's called Jewish or Italian penicillin because it really does help you to feel like you're clearing out a little bit. Secondly, even trying to support your immune system, and that means consuming foods with vitamin C, that could be orange juice, that could be great. Fruit juice or orange or Grapefruit Tangerine, those types of things. Third is that overall is you want to have some things with some flavor because of your stuff, then you probably don't feel so wonderful. So things that might be a little spicy might be a little bit more enjoyable. If your throat is sore, going with liquids, so things like soups, and stews and chilies, and smoothies can all be really, really helpful to do. And I think most importantly is that That you consume foods that you like and not making a big production about it because when you don't feel well, you don't really want to spend a lot of time in the kitchen, so making sure that you are well hydrated. That is critically important making sure that you were eating as regularly as you can to keep your energy levels up and making sure that you're consuming things, that actually help to clear. Some of that mucus can feel a little bit more comfortable, get better soon.

To help feel more comfortable when suffering from a cold, it is important to make sure you are hydrated, eating regularly and consuming foods with vitamin C. Soups, stews, chilies and smoothies can all be helpful. It is also important to make sure that you are eating things that you enjoy, as when feeling unwell, you don't want to spend too much time in the kitchen.

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When it comes to fighting a common cold, the best foods to eat depend on your symptoms. If you have a sore throat, consider having chicken soup, known as Jewish or Italian penicillin, as it can help clear your throat. Supporting your immune system is important, so consume foods rich in vitamin C like orange juice or citrus fruits.

Adding some flavor to your meals can make them more enjoyable, especially if you're feeling congested. Spicy foods can be a good option in such cases. Opt for liquids like soups, stews, chilies, and smoothies, which can provide relief for a sore throat.

Remember to choose foods that you like and keep it simple, as you may not feel like spending much time in the kitchen when you're unwell. Stay well-hydrated, eat regularly to maintain energy levels, and consume foods that help clear mucus and make you feel more comfortable.

Wishing you a speedy recovery!

What is the minimal amount of a water a person can drink a day and still survive?

Optimal hydration: Why the minimal amount of water isn't enough

This is the really interesting question about the minimal amount of water that we could drink everyday em survive. Now as a sport dietitian, I am always about optimal and optimal is not minimal but optimal is not excessive. So what are the recommendations for fluid per day for women? It is minimally about 72 ounces of liquid a day for men minimally is probably about 120. 20 ounces of liquid a day. If you're physically active, you're going to need more. Now, I use the word liquid for a reason is water. Is a fluid juice of the fluid. Milk is a fluid, even coffee and tea. Caffeinated are also fluids for the body. If you have soup, if you have stew, if you have a popsicle, if you have yogurt, if you eat fruits and vegetables, all of those foods are part of your fluid intake. So it just doesn't have to be water. We know that being well hydrated is essential for all aspects. Of health and body functioning and certainly has an impact on strength speed, performance, injury, prevention, even when it comes to body composition goals by being well hydrated. So let's not think about minimal. Let's think about optimal. Making sure that we are consuming fluid or fluid containing foods as part of every single meal during the day. So glasses up hydrate up score with your poor.

The minimal daily recommendation for fluid intake for women is 72 ounces and for men is 120 ounces. However, it is recommended to consume optimal amounts of fluids (including things such as juices, milk, coffee/tea, soup, stew, popsicles, yogurt, fruits, and vegetables) throughout the day to ensure proper hydration for health, performance, injury prevention and body composition goals.

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The question of the minimal amount of water a person can drink and still survive is quite interesting. As a sports dietitian, I focus on optimal hydration rather than minimal hydration. The recommended fluid intake per day is around 72 ounces for women and 120 ounces for men. If you're physically active, you'll need even more.

It's important to note that when we talk about fluid intake, it includes more than just water. Fluids can come from juices, milk, coffee, tea, soups, stews, popsicles, yogurt, fruits, and vegetables. All of these contribute to our overall fluid intake.

Being well-hydrated is crucial for overall health and body functioning. It impacts strength, speed, performance, injury prevention, and even body composition goals. Instead of focusing on the minimal amount, let's aim for optimal hydration. Make sure to include fluid or fluid-containing foods in every meal throughout the day.

So, let's raise our glasses and prioritize staying hydrated for optimal well-being. Cheers!

What do you think of energy drinks? Are they all bad?

Energy Drinks: Are They Really Providing Energy?

So the question is, what do I think of energy drinks? Well, let me define that for you. When I use the word energy, that means a source of calories. So typically in a beverage, that's going to be a carbohydrate as that source of energy. Sometimes it might be protein as well, although you don't always see that in an energy drink. However, there are many energy drinks on the marketplace that really should be called stimulant drinks because they don't have any calories in them, but what they do have is caffeine in maybe one form, in two forms, and even five forms. So as a result of that, when somebody is stimulated, what, your heart's racing more rapidly, you're breathing more rapidly, you might feel stimulated, but you're not energized because if the beverage doesn't have any calories in it, you can't be. Case in point, there are some of the energy shots out there with four calories and says five hours of energy. Let's do the math. I don't really see how that can work. If somebody has a sugar-free energy drink, you won't be energized for any activity you're doing simply because you don't have the substance. So it's more than the superficial. There has to be the substance. Turn it around, take a look. If the calorie level is zero, guess what? Zero energy.

I think energy drinks have the potential to be energizing, but that depends on the drink having a source of calories in it. Without calories, you will not get any real energy from an energy drink and should consider them stimulant drinks instead.

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Regarding energy drinks, let me clarify what I mean by energy. When I use the term energy, I refer to a source of calories, typically in the form of carbohydrates in a beverage. However, there are many energy drinks on the market that should be called stimulant drinks because they lack calories but contain various forms of caffeine. While these drinks may provide a sense of stimulation, they do not actually provide energy since they lack calories. For example, some energy shots claim to offer five hours of energy but only contain four calories, which doesn't add up. If an energy drink is sugar-free and has zero calories, it won't provide any substantial energy for activities. So it's important to look beyond the superficial claims and consider whether there is actual substance in the drink. If the calorie level is zero, then the energy provided is also zero.

How many additional calories should an athlete consume if they work out twice a day?

Strategic Calorie Intake for Optimal Athletic Performance

If you're working out more than once a day, you might be thinking hmmm. I have to eat a lot more calories. Well, let's put this in perspective. First of all, it's not just about the calories or the energy. You consume is the quality of if the timing of is the quantity of that. Make a really big difference. So, here's what I say to my athletes all the time, if we look in the middle. So in the middle of might be a workout, it might be a practice. It might be conditioning or it might be an event. Depending upon the day on either side of that is your and post what you were doing before, to prepare for activity, and what you're doing on the back end to repay her from what you did. So you can do it again. So, if we think about parenthesize in our bouts of physical activity, if you're going to work out in the morning, perhaps you're splitting breakfast. So you're having part of your breakfast before and part after you're done, if you're going to work out again in the afternoon, maybe you have lunch in the middle of the day and then in the afternoon, maybe you're doing a snack before that afternoon work out and eating something. After that might be dinner or it might be something lighter and you have your dinner later. So starting to be strategic about what it is that you do. Help you to stay energized throughout the day and help you to maximize strength stamina and speed. The other part of that is we can do the makeup on the back end. And what I mean by that is after a day of rigorous training or two a day, then think about what you do before bed, because when you sleep, that's the time to restore. They help your body recover and refresh. So you can do more the next day. So, ending with a nightcap, so to speak. And maybe that might be a bowl of cereal. It might be a yogurt parfait, it might be a smoothie, it might be a good old fashioned, peanut butter, and jelly with a glass of milk. All those types of things. Help your body come back to Baseline, so that you are recovered and renewed and refreshed.

If you are working out more than once a day, it's important to be strategic about what and when you eat. You should have some food before and after each workout as well as something before bed to help your body recover and refresh.

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When it comes to working out twice a day, it's not just about consuming more calories. The quality, timing, and quantity of the food you consume make a significant difference. It's important to strategically plan your meals and snacks around your workouts.

For example, if you have a morning workout, consider splitting your breakfast, having part of it before and part after the workout. If you have an afternoon workout, have a midday meal and a snack before the workout. Adjust your dinner accordingly, either having a lighter meal or a regular dinner later.

Being strategic with your nutrition helps maintain energy levels throughout the day and optimize strength, stamina, and speed. Additionally, consider the post-workout recovery. Before bed, choose a nighttime snack that aids in restoring and refreshing your body. This could be a bowl of cereal, a yogurt parfait, a smoothie, or even a classic peanut butter and jelly sandwich with a glass of milk.

By paying attention to your nutrition and making thoughtful choices, you can ensure that you provide your body with the fuel it needs to recover, perform, and stay energized during multiple workouts in a day.

As an expert, why are you interested in using AnyQuestion?

Registered dietitian combats misinformation with AnyQuestion

As a registered dietitian, I'm interested in using any question to combat some of the misinformation that's out there. There are too many still influence others and thin. Fluence others out there that unfortunately are giving people wrong information. That may be detrimental to their emotional well-being, to their physical well-being, and also to their performance. So, at the end of the day, if you're trying to get information on this hand-to-mouth exercise, what when Then how much to eat then, think about who it is that you get your info from a registered dietitian and especially a board certified specialist in sports, dietetics is going to help you be the best that you can be to create your Healthy selfie.

When looking for information about eating and nutrition, it's best to seek advice from a registered dietitian, preferably one who specializes in sports nutrition. They will help you create a healthy lifestyle that works best for you.

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As a registered dietitian, my interest in using AnyQuestion stems from my desire to combat misinformation that is prevalent in the field. There are many individuals out there who unfortunately provide incorrect information that can be harmful to people's emotional and physical well-being, as well as their performance.

When it comes to topics like exercise, nutrition, and portion control, it's crucial to seek information from reliable sources. Consulting a registered dietitian, particularly one who is board certified in sports dietetics, can help individuals make informed decisions and optimize their health and well-being.

By utilizing AnyQuestion, I aim to provide accurate and evidence-based answers to help individuals become the best version of themselves and achieve their health goals.

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Leslie J. Bonci is an MPH, RD, CSSD, LDN, and owner of Active Eating Advice- Be fit, fed, and Fearless? – A nutrition consulting company. She works with the National Dairy Council, California Dried Plum Board, National Peanut Board, Potatoes USA, Gatorade, Ready Nutrition, General Mills, and Douglas Labs. She is the nutrition consultant for the Kansas City Chiefs, Carnegie Mellon University athletics, and the Pittsburgh Ballet Theatre. She's written several books and authors a blog for Us News and World Report Eat + Run. She also has a weekly radio and TV spot and is on the Fitness magazine advisory board. She lectures extensively, teaches at the University of Pittsburgh, and is developing programs with chefs and master gardeners for kids and adults.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Leslie Bonci, RD, CSSD