Thursday, July 20, 2017

HYDRATION and ATHLETES

What is the most important thing an athlete can drink?
WATER! Plain water is the best way to replace all the water you lose during all sports and during all seasons. Cold water gets into the bloodstream and will cool you down faster.

Why do you get cramps when playing sports?

The most common cause of cramps is dehydration and not cold water.


What is dehydration?
When your body doesn’t have enough fluid to work properly, dehydration occurs. It is important for everyone to drink fluids or stay hydrated. Kids use more energy than adults during physical activity because they produce twice as much heat. If you do not replace the fluids, you will overheat. Many athletes are sent to the hospital for dehydration. Dehydration can affect your performance too!

How do you know if you are dehydrated?
If you are dehydrated, you may have signs such as dry mouth, headache, confusion, dizziness, weakness, faintness, and nausea.

How much fluid or water do you need?
You can’t wait until you are thirsty to drink fluids. You should be drinking fluids or water before, during, and after sports.
Before Exercise: drink 2 cups of cold water 1 to 2 hours before activity
During Exercise: drink ½ cup of cold water every 15 minutes
After Exercise: drink 2 cups of cold water for every pound of weight loss

What about sports drinks?
Sports drinks contain water, sugar, salt and sometimes unnecessary vitamins. They may be helpful for sports that last one continuous hour or more or during extreme heat. Avoid drinks with caffeine, sugar or carbonation. These drinks lead to cavities and cause unnecessary weight gain. These drinks should contain no more than 15 to 18 grams of carbohydrates per cup. Fruit juice may only be used as a fluid replacement if it is diluted at least twofold: 1 cup water for every 1 cup of juice. Carbonated beverages, high-sugar drinks and undiluted fruit juice are too high in carbohydrates and may cause stomach cramps, nausea and diarrhea
Other acceptable fluid choices are nonfat milk, almond milk, soy milk, coconut water, 100% juice, and smoothies, but water is still the best choice of fluid.

Written by Susan Sheehy, RDN, LD

Tuesday, July 18, 2017

SUMMER SNACKNG!


Snacking can be an important part of healthy eating if you choose the right foods. Use this handout to make healthy choices for you and your family. Snacking can be useful and can improve endurance prior to exercise rather than eating an entire meal. Healthy snacks can meet our nutrient needs, increase our energy levels, control blood sugars, help with weight loss and manage our hunger.
      ·        
·       Choose foods a variety from the five food groups: protein, fruits, vegetables, whole grains, and dairy. Snacks should be at least two food groups.

·       Snacks should always include a fruit or vegetable in addition to another foods group. People who are losing weight or have diabetes should limit intake of fruit to 2-3 servings which is about 2-3 cups of cut up fresh fruit or 2-3 small pieces of fruit.

·       Lean protein as a snack in small amounts can last longer and help with feeling fuller so is believed to help with weight control.

·       Always carry snacks when away from home to avoid the temptation of choosing a high fat, sodium or sugar snack or beverage. Keep snack baggies, plastic storage containers, ice packs and lunch coolers on hand!

·       Water or low fat milk are the best beverage choices. Infused water or hot or cold naturally flavored ice teas are a great choice. Other choices are unsweetened soy or almond milk.


 SNACK SUGGESTIONS!
  • Celery with all natural peanut butter
  • Reduced fat cheese or part skim string cheese with whole grain crackers & 4 oz. 100% fruit juice
  • Whole grain popcorn & 4 oz. 100% juice or water with fruit slices
  • Mini pizza made with whole grain pita or English muffin topped with vegetables, part skim mozzarella cheese and low sodium tomato sauce
  • Yogurt parfait: berries, low sugar, nonfat yogurt and 2 Tablespoons of low sugar granola
  • Trail mix: high fiber, low sugar cereal, unsalted nuts, unsalted pumpkin or sunflower seeds and 1-2 Tablespoons craisins
  • Nonfat cottage cheese and pineapple
  • Part skim mozzarella and tomatoes
  • Baby carrots, grape tomatoes, peppers with hummus
  • Half whole grain bread with all natural nut butter and bananas
  • All natural nut butter and apples
  • Berries with nonfat, low sugar yogurt
  • Smoothie with nonfat yogurt, 100% juice and frozen unsweetened or fresh fruit
  • Low sugar, whole grain cereal (1/2 cup),  nonfat milk and ½ banana
  • Half whole grain sandwich with tuna or lean meat (leftover chicken or turkey)
  • Half small pita loaded with vegs, reduced fat shredded cheese and hummus
  • Dark leafy green salad, almonds and mango or unsweetened mandarin oranges
  • Avocado and/or low sodium salsa with whole grain sweet potato corn chips

Sunday, June 18, 2017

THAT'S BERRY GOOD!!!

Tis the season.....for berries, especially blueberries!!! With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor . This is the time to eat blueberries because they are at their best. The blueberry season can last from May through October. In New Hampshire, July is prime picking time.
blueberries

Blueberries have been called a “super” food for so many reasons. Want to retain your memory? Lower your risk factors for some cancers? How about a great natural source of antioxidants for optimum health? Research in Canada and the USA supports evidence that blueberries are powerful disease fighters. Blueberries have been ranked number one in antioxidant activity over 40 other tested fruits and vegetables.

We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer, according to the American Institute for Cancer Research. Blueberries are a particularly rich source of antioxidants called anthocyanins (also contained in apples, grapes, blackberries, radishes, and red cabbage). Several studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye. Blueberries have also been associated with improving short term memory loss, promoting urinary tract health, improved metabolism of glucose (type of sugar), and reducing the risk of some types of cancers.

For just 40 calories in a ½-cup serving, blueberries offer a great lineup of nutrients like potassium and iron, as well as being a an excellent source of Vitamin C. And let’s not forget that blueberries also provide dietary fiber, two grams in each ½-cup serving which equals the amount of fiber in a slice of whole wheat bread so make sure to take the whole family blueberry picking this summer.

BLUEBERRY SMOOTHIE


INGREDIENTS:
1 - 6 ounce container non-fat blueberry yogurt
(Try Greek for a thicker consistency!)
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5-6 ice cubes

DIRECTIONS:

1. Place yogurt, apple juice, blueberries and peaches in blender.
2. Add ice cubes.
3. Blend ingredients until smooth.
4. Serve immediately

Makes 2 servings.


Courtesy of Oregon Blueberry Commission , US Highbush Blueberry Council, American Cancer Institute for Research, and USDA





Friday, May 12, 2017

Highland Goffe's Falls Elementary School and McLaughlin Middle School Win 2017 Get Moving Manchester Trophies

Congratulations to Highland Goffe's Falls Elementary School and McLaughlin Middle School! They have been awarded the 2017 Get Moving Manchester trophy for the highest school participation for all four weeks of the program.

Get Moving Manchester is a four week nutrition and physical activity program that encourages healthy lifestyle habits based on the 5-2-1-0 concept of eating 5 fruits and vegetables daily, limiting screen time to 2 hours or less. exercising for 1 hour a day, and drinking 0 sugar based beverages. The program focuses on Manchester students in grades 3-6. Students track their habits daily for the four weeks of the program. Susan Matthews, principal, Sherry Tellier, health teacher and all the classroom teachers did an excellent job of promoting the program as did Bill Krantz and his staff at McLaughlin Middle School.

The trophies will be presented by Superintendent of Schools, Dr. Vargas and Mayor Gatsas. Great work McLaughlin and Highland!

Saturday, April 8, 2017

BIKE BARN DONATES GRAND PRIZE FOR GET MOVING MANCHESTER

Get Moving Manchester, the 4 week nutrition and physical activity journal program for students in grades 3-6 is approaching week 4! That means it is almost time to select the winning elementary and middle schools, the winning class and the winning student! 

The winning elementary and middle schools will receive the Get Moving Manchester trophy. The trophy will be presented by the mayor and superintendent of schools for the highest percentage of participation. 

The winning class will be honored at the Fisher Cats game on May 5 and will receive free tickets for the class to attend the game. The class will be selected according to how much nutrition or physical activity effort or creativity the class has demonstrated during the program. 

The winning student will receive the grand prize. This student has completed his/her log all four weeks of the program and will be entered into the district raffle. The winner will be awarded a bike donated by Bike Barn. The bike can be chosen according to age. One bike choice is a 20” Specialized Hotrock Coaster brake for the younger kids or the other is a 24” Schwinn Frontier for the older kids.  The winner can use the cash value equivalent towards the purchase of an upgraded bike.  The cash equivalent is $250.00 per bike. 

Thanks to Bike Barn and all our sponsors who have made this program possible: Catholic Medical Center, Dartmouth Hitchcock Manchester, Fisher Cats, Palace Theatre, Sky Zone, and Spare Time Bowling.

 GET MOVING MANCHESTER!!!!