Nutrition

What are some strategies for athletes who struggle with disordered eating or body image issues to develop a healthy relationship with food and their bodies?

Strategies for Athletes: Building a Positive Relationship with Food & Body

I work with a lot of athletes that suffer with body image issues, Eating Disorders, or disordered eating. So how do you balance this out? Is doing things that are good for your body and being mindful of what it is that you eat. First of all we want to be positive and constructive and productive and not destructive. Secondly you have to have your support team working with the therapist working with a sports dietitian to really help you navigate through this third thing. Going about not just physique the way your body looks but performance, the way that your body feels I have yet to meet an athlete to says, I want to be the slowest. I want to be the weakest I want to Tire before I start, nobody wants that, the goal is to optimize, but in order to do that, we have to customize, yes, you can be mindful about what it is that you choose to eat, but that is with permission. Not Omission that focus on what your body lets you do your arms. And your legs, your torso, your lungs, your muscles, your bones. How can we do this in a very, very positive way. And so when we focus on that thinking, more, what we can, instead of what we can't working with people, who help us to reinforce those messages, that is how we can be the best advocate for ourselves and create that healthy selfie.

Balance is key when it comes to body image, eating disorders, and disordered eating. To achieve this, work with a therapist, sports dietitian, and support team to find what works best for you. Focus on being positive and constructive, not destructive, and think about what your body can do, rather than what it looks like. Work with people who reinforce healthy messages, and you will be the best advocate for yourself and create a healthy self-image.

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For athletes struggling with disordered eating or body image issues, there are strategies to develop a healthy relationship with food and their bodies. It's important to approach this in a positive and constructive manner.

Firstly, focus on doing things that are good for your body and being mindful of your food choices. Seek support from a therapist and a sports dietitian who can help you navigate through these challenges.

Shift the focus from solely physique to performance and how your body feels. No athlete wants to be slow or weak. The goal is to optimize performance, which requires customization. Be mindful of what you eat, but with permission rather than restriction.

Direct your attention to what your body enables you to do - your arms, legs, torso, lungs, muscles, and bones. Emphasize the positive aspects of your body and its capabilities.

Surround yourself with people who reinforce these positive messages and support your journey towards a healthy relationship with food and your body.

By adopting these strategies and becoming your own advocate, you can create a healthy and positive self-image as an athlete.

Can certain types of breakfast foods actually improve brain function and productivity in the morning?

Fueling Your Brain: Breakfast Foods for Productivity.

This is a great question. Can certain types of breakfast foods actually improve brain function and productivity in the morning? Well, I think the key is eating something in the morning. First of all, fluid is critically important. Secondly, thinking about something that's going to energize the body is part of productivity, and that basically means food. But ideally, it would be a combination of something with carbohydrate, something with protein, something with fat. So we could think about something like an overnight oat that you don't have to do the night before. It could be something like a breakfast wrap. It could even be something savory. If you have a leftover turkey sandwich, by all means, that is fine. Maybe spread a little bit of hummus on it. That would work. It could be something like a smoothie. But ideally, it's going to be this combination. And if we're looking at improving brain productivity, a little caffeine can be helpful, but not by itself. So maybe it's something like a mocha latte with peanut butter toast. Or maybe it's something like ricotta on toast with maybe some chopped up fruit and some nuts. So basically, not starting the day on empty, trying to get something in within one hour of waking up, really setting the tone for the day to be productive and not destructive to your body.

Eating breakfast is important for improving brain function and productivity in the morning. Ideally, it would be a combination of something with carbohydrates, protein, and fat. Examples could include overnight oats, a breakfast wrap, a turkey sandwich, a smoothie, or ricotta on toast with fruit and nuts. Caffeine can also be helpful, but not by itself.

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The question of whether certain breakfast foods can enhance brain function and morning productivity is quite interesting. The key is to have something to eat in the morning. Adequate fluid intake is crucial, and choosing energizing food plays a part in productivity. Ideally, a combination of carbohydrates, protein, and fat is recommended. For example, an overnight oat that doesn't require preparation the night before, a breakfast wrap, or even a savory option like a leftover turkey sandwich with a spread of hummus can work. Smoothies are another option. To improve brain productivity, a bit of caffeine can be helpful but not on its own. Consider pairing it with something like a mocha latte with peanut butter toast or ricotta on toast with chopped fruit and nuts. Starting the day without an empty stomach within one hour of waking up sets the tone for productivity while taking care of your body.

In sports where weights a factor. Whats the best way to lose weight but still remain healthy and energised for training?

Fueling Weight Loss for Sports: Optimize Protein, Increase Volume, Minimize Calories

If somebody is in a sport where weight is important, meaning the pounds at somebody ways, then what do we really need to think about? Because the goal is still to be sated, not to be stuffed and certainly not to be starved. And so, here are some tips that I always give one of the things that's really helpful is to optimize protein intake across the day. Why? Because it helped to make us feel Fuller for longer. Number two, trying to get in the volume, meaning more fluids in the foods that we eat because they take up. More real estate in the gut and make us feel Fuller for a longer period of time. Thinking about things like soups, stews, salads, Chili's, even a smoothie. All those things work really, really well, Sabri thinking about minimizing those foods that might pack a high-calorie punch. But don't really give us the biggest bang for the buck, so sometimes that might be dessert. Items are other types of sweets. Yeah, they taste fabulous but and even watching fat intake, that doesn't mean none. It means I'm using a few less nuts of thin spread of peanut butter, just a little bit of olive oil with my salad with more vinegar to bring that flavor. Those are the things that will help to keep us. Well, fueled. So that we can do what we want to do and still accomplish those goals that we have for that number on the scale and also working with a registered dietician, the best advice.

To stay well-fueled while still reaching weight goals, it is important to optimize protein intake throughout the day, get more fluids in your foods, minimize high calorie but low nutrient foods, and watch fat intake. It is also helpful to work with a registered dietitian for personalized advice.

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In sports where weight is a factor, it's important to find a balance between losing weight and maintaining good health and energy for training. Here are some tips to achieve this:

1. Optimize protein intake throughout the day. Protein helps keep us feeling fuller for longer, which can prevent overeating.

2. Increase the volume of food by incorporating fluids into meals. Soups, stews, salads, chili, and even smoothies can help fill us up without consuming excessive calories.

3. Minimize high-calorie foods that don't provide much nutritional value, such as desserts and sweets. Be mindful of fat intake, opting for smaller portions or using alternatives like a thin spread of peanut butter or a modest amount of olive oil with vinegar for flavor.

4. It's important to work with a registered dietitian who can provide personalized guidance and support to help achieve weight-related goals while maintaining optimal nutrition and energy levels.

Remember, the goal is to feel satisfied, not stuffed or starved. By following these tips and seeking professional advice, you can find a healthy and energizing approach to weight management in sports.

Preserve Fresh Herbs: Freeze in Cubes for Easy Use!

Hey Ally, I love the question. You asked about phrasing fresh herb. I know personally that there are times at all be buying extra of Basil or thyme or oregano and use a little bit and then what do you do with it? I'll tell you I think one of the best things to do is that you chop the herbs finally and freeze them in ice cube trays. Now this is awesome because then you have little appropriate amounts to use, just make sure that if you're going to do that that maybe you have like a tray of Basil or a tray of time or a tray of oregano or at least label them, because when they're frozen, you know, they kind of all look alike. You can tell by the smell what they are. But the beauty of that is, then you could put that into a soup into a stew. If you're freezing that basil and you want to make, pesto is awesome. So you keep those delicious flavors going all year long and you also don't waste one appetit.

Freeze any extra herbs in ice cube trays to preserve their flavor and save them for future use. Make sure to label each tray so you know which herb is which.

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One great tip for freezing fresh herbs is to chop them finely and freeze them in ice cube trays. This allows you to have small, convenient portions of herbs to use later. Just make sure to label the trays or separate them by herb type, as they can all look similar when frozen. This method is perfect for adding herbs to soups, stews, or even making pesto. By freezing herbs, you can preserve their delicious flavors and avoid wasting them. Enjoy!

What topics would you like to answer more questions about?

Sport dietitian answers questions on myths, digestion, eating disorders & timing for optimal performance.

Here are the topics that I would love to answer some questions about having been a sport, dietitian for a long time. Anything about the myth that are out there, bring it on anything. About digestive issues, when you are being Physically Active, because you know what? If you're not a member of the good gut Club, it is really uncomfortable questions about eating disorders. And disordered eating is another one that comes up because those are definitely going to be Formance two tractors. Also questions about timing. The what are the best times to eat pre and post exercise? And in terms of the food that you choose, I am all about permission over Omission. So how can we be more inclusive versus exclusive with are eating? So bring it on any of those questions and more. I would be very very happy to answer them for you.

I am a sport dietitian and I am happy to answer any questions you might have about myths related to digestive issues, physical activity, disordered eating, timing of pre and post exercise meals, and being more inclusive with food choices.

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As a sports dietitian, I would love to answer questions on various topics. Here are a few areas I'm particularly interested in:

1. Debunking myths: I enjoy addressing misconceptions related to nutrition and sports. Feel free to bring up any myths you've heard, and I'll be happy to provide accurate information.

2. Digestive issues during physical activity: If you have questions about how to manage digestive discomfort while being physically active, I can offer guidance and suggestions.

3. Eating disorders and disordered eating: These are important topics that often intersect with sports and performance. I can provide insights and support in navigating these issues.

4. Timing of meals: If you're curious about the best times to eat before and after exercise, I can provide recommendations based on your specific needs and goals.

5. Inclusive eating: I believe in a mindset of permission over omission when it comes to food choices. If you'd like to explore how we can be more inclusive in our eating habits, I'm here to discuss it.

These are just a few examples, but I'm open to answering questions on a wide range of topics related to sports nutrition and dietetics. Feel free to ask anything, and I'll be delighted to provide you with helpful information.

The Surprising Benefits of Consuming Dairy Products

The question, are there any risks to consuming dairy products? Well, if you're allergic to dairy foods, then you wouldn't want to be consuming them. If you have intolerance to dairy, a lactose intolerance, then you have to be careful with the amount of it or even use lactase enzyme to make it easier to digest. Other than that, absolutely no risk. And in fact, there's so much nutritional benefit that come from dairy foods with the 13 essential nutrients that are in milk, with the excellent amount of protein and the fermentation that is in certain types of cheeses, with the ease and convenience of use of cottage cheese, of ricotta cheese, makes them available. They are so versatile in terms of use. They are affordable and you can find them basically anywhere. So dairy can be so very, very good for you. Again, if there are reasons not to have it, okay, but realize that a lot of those non-dairy substitutes are also not the same nutritionally. So the goal really is to score with your poor. So dairy is truly where it's at.

Dairy products can be very beneficial for you nutritionally, however those with allergies or intolerance should take caution and find alternatives.

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When it comes to consuming dairy products, the main risks are associated with allergies and lactose intolerance. If you're allergic to dairy, it's important to avoid consuming it. For those with lactose intolerance, managing the amount of dairy consumed or using lactase enzyme can help with digestion. Other than these considerations, there are no significant risks to consuming dairy. In fact, dairy products offer numerous nutritional benefits. Milk, for example, contains 13 essential nutrients and is a great source of protein. Certain cheeses provide fermentation advantages, while cottage cheese and ricotta cheese offer convenience and versatility in their use. Dairy products are widely available, affordable, and can be beneficial for overall health. It's important to note that non-dairy substitutes may not offer the same nutritional value. Ultimately, the key is to make informed choices that suit your individual needs and preferences, keeping in mind the nutritional value dairy can provide.

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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