Monthly Archives: August 2013

NUTRITION KNOW-HOW: Pack a safe and nutritious lunchbox

Drizzle with glaze. For glaze: Stir together 3/4 cup powdered sugar and 2 Tbs. skim milk. Nutrition information: 67 calories; 13 g carbohydrate; 1 g protein; 1.2 g fat; 0.1 g saturated fat; 6 mg cholesterol; 49 mg sodium. Editors Note: This recipe has been provided courtesy of Debbie McPherson, MS, RD, LD, CDE. Nutrition Know-How from Medical Center Hospital dietitian Mia Gibson appears Wednesdays. If you have a medical condition, certain items may need to be reduced or eliminated.
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Nutrition Projects Manager

Conducting regular staff evaluation for capacity building purposes providing the country head office with recommendations on areas of training support. Providing lead technical support for recruitment of program staff including conducting interviews and evaluation of prospective staff. Organizing for and delivering in-service training for MOH/Program staff with support from KHI country office. Contributing to designing and effectively implementation of community mobilization/sensitization strategy for use in enhancing the performance of community based approaches to nutrition management by ensuring partner community mobilization staff are able to deliver appropriate and consistent health and nutrition education messaging to mothers and other caregiver at IMAM sites and in the community Participating in development of nutrition protocols and material and translate these into action at field level. This involved dissemination of information on new approaches and trends in the integrated management of acute malnutrition (IMAM) and providing input into developing the organizations plan of action and implementation at field/site level.
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Nutrition Seminar/CrossFit Inclusive

-A 3-Hour Digestion Experiment (optional). Determines how much food an individual should be eating at each meal. (for more information contact CrossFit Inclusive prior to the day of the seminar) -Discuss the importance of keeping a foodlog and how to do it. -What to buy at the grocery store – Provide an education that will prepare the individual with the ability to control hormones, body composition and performance through nutrition -Explain the interaction of food with our hormones and how it can be controlled to lose fat, gain muscle, decrease inflammation, etc -Leave the individual wondering why nobody has ever Put It That Way Before If you are interested in attending this seminar a response is needed by the end of Tuesday, August 13, 2013. Reservations are required. Please email Karen Mead at CrossFit Inclusive is located at 361 South Street.
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Nutrition Guidelines for Endurance Training

Many athletes choose gels or 6 percent carbohydrate solutions (in my casejelly beans) Post-exercise meal (within 2 hours): 1g/kg starchy carbohydrates with a variable amount of protein At higher altitudes, increase your carbohydrate intake by an additional 1-2g/kg. The body’s metabolic rate increases with altitude, causing it to burn more calories and rely more on carbohydrates as fuel. Increase caloric consumption to maintain your weight and prevent muscle loss. Protein Protein is often considered less important than carbohydrates, but it’s essential to muscle repair and growth. It helps offset muscle damage from competition, maintain muscle mass, optimize hormones, reduce overtraining markers and resynthesize glycogen. As glycogen levels decrease, the body uses more protein for energy. Endurance athletes should consume 1.2-1.4 g/kg of protein at every meal.
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Jennifer Love Hewitt Works Out With an Exercise Ball While Pregnant

Pregnant Jennifer Love Hewitt exercises in Los Angeles, California on August 8, 2013

on Thursday, Aug. 8. During the hour-long session with a personal trainer, The Client List star lifted weights and performed squats on an inflatable ball. PHOTOS: Jennifer Love Hewitt’s boyfriends, past and present Hewitt dressed her baby bump in a tight gray tank top.
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A gruelling two-hour gym workout every day. An ultra-strict diet: SADIE NICHOLAS explains why she’s an exercise addict at eight months pregnant

Sadie Nicholas

People who say I’m putting my needs before my baby’s welfare should focus on the expectant mums I see smoking outside the local maternity unit and those who eat for two (you actually need only an extra 200 calories a day during pregnancy and only then in the final trimester). Research shows overweight women are not only more likely to have babies who go on to be obese adults, but that excess weight gain can trigger diabetes and life-threatening pre-eclampsia, and lead to foetal abnormalities. Dr Jessamy Hibberd, a consultant psychologist who is pregnant with her second child, believes there are several reasons why modern women are increasingly distressed by the way pregnancy changes our bodies. ‘We’re used to being able to control all the elements of our lives and our figures, but during pregnancy we can’t do that,’ she says. ‘Social taboos play a part, too. There’s still this message that pregnancy’s a wonderful thing, yet the truth can be very different. ‘Your hormones are all over the place and you feel out of control, but saying anything negative is seen as a sign you don’t realise how lucky you are.
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Exercise Could Slow Memory Loss Among People At Risk For Alzheimer’s

A study from the University of California, Irvine, showed that short bursts of exercise improved memory consolidation among older people both with and without memory deficits. And another study, conducted on women with mild cognitive impairment, showed that endurance and strength training boost memory , while toning exercises — like stretching — don’t seem to have any effect, The New York Times reported. Related on HuffPost: Loading Slideshow It Sharpens Thinking Earlier this year, Dartmouth researchers added support to mounting evidence about the way that exercise affects learning and mental acuity: it boosts the production of brain derived neurotrophic factor” — or BDNF a protein that is thought to help with mental acuity, learning and memory. It May Alleviate Childhood ADHD Symptoms In the same Dartmouth study, the researchers discovered that, thanks to the BDNF boost, exercise also helped to alleviate ADHD-like symptoms in juvenile rats. Since BDNF is involved in the brain’s development and growth of new cells, the effect was more profound on the younger rats, with their still-developing brains and more rapid cell turnover, compared to adult rats. It Helps You Learn New Tricks Even one exercise session can help you retain physical skills by enhancing what’s commonly known as “muscle memory” or “motor memory,” according to new research published in PlosOne. As the New York Times reported, men who were taught to follow a complicated pattern on a computer and subsequently exercised were better able to remember the pattern in subsequent days than the men who didn’t exercise after the initial squiggle test. It Supports Problem-Solving In one study, mice that exercised by running not only generated new neurons, but those neurons lit up when the mice performed unfamiliar tasks like navigating a new environment.
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