Water Intoxication Death

I heard a story this week on the news that always upsets me. A 17 year old football player in California died earlier this month and the coroner's report stated that he died of electrolyte imbalance from drinking too much water during practice.

What is hyponatremia?
Hypo means low and natremia means blood sodium. Hyponatremia happens when someone drinks too much water and their brain swells. It happens very infrequently, but at the same time is very serious when it does happen. It happens to athletes who sweat a lot, exercise for a long period of time, and drink water with no sodium. A rare case happened a few years ago when a woman drank a huge amount of water while at a radio water drinking contest. Certain medical conditions can cause hyponatremia, but in healthy people it is rare.

Symptoms of hyponatremia:

• Nausea and vomiting
• Headache
• Confusion, hallucinations
• Lethargy
• Fatigue
• Bloating
  
• Muscle weakness, spasms or cramps
• Seizures
• Decreased consciousness or coma

Hyponatremia prevention:

1. Be aware of the symptoms, especially if you are a heavy sweater while exercising
2. Drink beverages that contain sodium while exercising (sports beverages like Gatorade, Powerade, etc). Do not dilute sports beverages because that will also dilute the sodium.
3. If you are a really heavy sweater or are going to be doing more than 2 hours of endurance exercise, you may want to consider using a higher sodium formula of sports beverage like Gatorade Endurance.
   
4. Eat food that contains sodium before or during exercise, especially if you are a heavy sweater.

Salt tablets are not necessary. Our food supply is so rich in sodium that you can get plenty from sports beverage or foods containing sodium while you are exercising.

Photo courtesy of www.rps.psu.edu

Labels: hyponatremia, sports nutrition, Tara Gidus, water intoxication

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Back to School Breakfast Ideas

It is Back To School time for kids all over the country and there is no better way to start the day than with a nice healthy breakfast! I know you have heard it before, but it is so true! Kids who eat breakfast tend to concentrate better and have more energy to face the day. What is ideal for breakfast? Here are some tips.

1. Always have a mix of carbs, protein, and a bit of fat.
2. Focus on high antioxidant fruits like berries (all are good), apples, oranges, mangoes.
3. Choose whole grains whenever possible (cereal, toast, bagels, english muffins, oatmeal).
   
4. Include omega-3 fats whenever possible. If your child doesn't want to eat fish for breakfast(!), then look for milk or other foods fortified with DHA omega-3's. DHA helps brain development.
   
5. Sprinkle wheat germ into oatmeal, smoothies, muffins, or pancake batter to boost the nutritional value.
   

Examples:

• Whole grain waffle (frozen is OK) with peanut butter and sliced banana on top with a glass of milk (fortified with DHA).
• Bowl of oatmeal with blueberries (fresh, frozen, or dried), made with milk, sprinkled with wheat germ.
• Smoothie with milk, frozen fruit, wheat germ. This is easy to drink in the car for kids who won't sit down for breakfast.
  
• Whole wheat tortilla with scrambled egg, cheese, salsa. Serve with side of fresh fruit or small glass of juice.
• English muffin with peanut butter and sliced apple on top. Serve with a glass of milk.
• Bowl of whole grain/high fiber cereal with milk and fresh fruit.
• Yogurt parfait with fresh fruit and granola.
  

Photo courtesy of www.newseasonsmarket.com

Labels: breakfast, children, school, Tara Gidus

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Overweight to Pay Extra for Insurance

Alabama has the second highest rate of obesity in this country at 30.3% of all in the state obese. Because of this, the state has started a new program with it's state employees.

Alabama will be the first state to charge overweight state workers who don't work on losing weight. The state is offering free health screenings and giving employees a year to see a doctor (for free), get into wellness programs, or work on their own to improve their weight, blood pressure, cholesterol, and blood sugar. If they don't improve in that year, they will have to start paying $25 per month for health insurance that is otherwise free.

Alabama already charges workers who smoke, but this will turn attention to a problem that plagues many in the Deep South: obesity. Mississippi is the fattest state in the nation and many believe that the deep south lends to unhealthy eating and a cultural acceptance of being overweight.

Colorado is the leanest state in our nation with the lowest rates of overweight and obesity. Many states and private companies reward their employees for staying normal weight or smoke free. Still others give incentives just for getting their blood pressure and cholesterol screened. Prevention pays!

What do you think? Should people who are overweight/obese have to pay more for health insurance?

Labels: health insurance, obesity, Tara Gidus

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Please Present ID

My husband came home last night from a catered dinner and was frustrated because he had no idea what was in the food he was served. Whatever he ate didn't agree with him, but he couldn't figure out what it was because it was all mystery food from a buffet.

I often hear from vegetarians or people with allergies or intolerances that not knowing what is in food makes it really difficult to steer clear of those items they are trying to avoid.

So here is my plea to all caterers, restaurants, and even potluck dish providers:

Label your foods by identifying what is in it! Please make it known that there are walnuts in your brownies for people with a nut allergy. Declare that your beef stroganoff has cream sauce in it for everyone out there who is lactose intolerant. Shout it from the rooftops that your twice baked potatoes have bits of bacon for the vegetarians in the crowd.

This especially irks me at buffets. How am I supposed to know what the mystery food is in that chaffing dish? Tent cards are extremely beneficial for potlucks and catered events.
You will make a lot of people happy and the servers won't have to spend so much time explaining what is in it!

Photo courtesy of www.encore-a-catering-service.com

Labels: food allergy, Tara Gidus

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BPA Safe?

The Food and Drug Administration (FDA) announced that bisphenol A (BPA), a chemical found in some plastic containers is safe. Originally the FDA had approved it, but then a different agency, the National Toxicology Program, said there was risk for infants drinking out of bottles containing BPA. The risk was thought to contribute to low birth weight in fetuses and brain development and behavior in infants.

The CDC reports that most (93%) Americans have traces of bisphenol in their urine. The FDA has reported that the levels we are exposed to are much below (thousands of times below) what is thought to be dangerous to adults and children.

Canada is already working on banning the use of BPA in baby bottles and the US has also introduced legislation to ban it as well. A meeting is being held in September where the FDA and others will debate the safety of BPA.
What to use
Personally I am using cups and bottles for myself and my baby that are free of BPA. Even if the FDA and other agencies find that it is safe in small doses, at the end of the day it is still a toxin that I don't feel a need to have in my urine (or in my son Basil's!)

When this controversy first started it was difficult to find bottles for adults and children that were BPA free. Now companies that are BPA advertise this fact so it is fairly easy to find one. I routinely carry my aluminum bottle (Sigg or Klean Kanteen have great ones) and I avoid all plastics not only for health reasons but to save our landfills from getting more and more clogged with plastic water bottles.

Labels: food safety, plastic, Tara Gidus

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Olympic Appetite

Labels: Olympics, sports nutrition, Tara Gidus

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Fit but Fat?

This has been an age old question: Can you still be "fit" even though you are overweight? A new study in Archives of Internal Medicine found that even though people they studied were overweight, more than half of them did not have very much risk for heart disease.

The researchers found:

• 23% of normal weight adults are at risk for heart disease
• 49% of overweight adults are at risk for heart disease
• 68% of obese adults are at risk for heart disease

It is really difficult to just look at weight when assessing risk of heart disease and not pay attention to other factors. The researchers did find that many of the normal weight people with risk factors smoked and didn't work out. The obese individuals who were more heart healthy exercised more.

I think this study supports other research in the past that shows that just being overweight does in fact increase risk of disease (many diseases, not just heart). It also suggests that even if you are overweight or obese, you can reduce risk of disease by staying fit.

Bottom line
If getting down to your "ideal" weight is unrealistic for you, at least shedding a few pounds will improve your health. If you struggle to lose weight, keeping an active lifestyle and including healthy foods in your diet will help to minimize risk, regardless of whether you lose weight or not.

Labels: fitness, heart disease, overweight, Tara Gidus

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Summer Olympic Games

Have you been watching the Olympics? We are only 2 days into it, but I am already inspired! I watched the opening ceremony Friday night and was awed by the huge number of amazing athletes. I love hearing the personal stories of the athletes. It is incredible to think about the time, energy, and dedication it takes to be an Olympian.

I have also listened with interest to the reports of banned substance testing. Michael Phelps, Dara Torres, and others are offering themselves to additional specialized testing to prove that they have not done anything illegal or against IOC regulations. Dara Torres is an inspiration to everyone. Not that 41 is even close to over the hill, but we could all wish to have those abs in our 40's!

As a sports nutritionist, I can't help but wonder how they are all doing with their diet. Athletes often deal with "nervous stomach" before competition. I have heard reports that some of the swimmers have had some digestive problems, and I can't help but feel especially sorry for them...once you get into that new Speedo Fastskin LZR suit, there is not getting out of it fast for a bathroom stop!

Join me in cheering on Team USA in every sport!

Labels: Olympics, sports nutrition, Tara Gidus

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High Calorie Kid's Meals

The Center for Science in the Public Interest released a report this week on the food offered on children's menus at 13 major chain restaurants.

Shocking results

• 93% of the choices exceeded the recommended calories for children aged 4-8
• 45% exceeded saturated fat levels
• 86% exceeded sodium levels

Some of the worst were:

• Burger King Big Kids meal with double cheeseburger, fries and chocolate shake had 910 calories
• KFC's Laptop Meal of popcorn chicken, baked beans, a biscuit, Teddy Grahams and fruit punch had 940 calories
• Chili's chicken crispers, cinnamon apples, and chocolate milk had 1,020 calories
• Sonic's grilled cheese, fries, and slushie had 830 calories

Not all news was dim, though. Subway offers a mini-sub, a juice box, and either apple slices, yogurt, or raisins. Most of their combos comes in below the 430 calories (1/3 of recommended calories for kids aged 4-8).

What should parents do?

1. Consider trying to cook/eat at home more often. Studies show that kids eat less calories and more fruits and vegetables when they eat at home.
2. If you are eating out, print out the caloric content of food items from restaurant websites before you leave home and review with your children.
3. If you do want fries, get one order for the whole family and split it.
4. Choose the apple slices, applesauce, carrot sticks, water, and reduced fat milk. We 'vote' for what we want at restaurants with what we purchase. Restaurants are not going to offer healthier options if we don't start buying them!
5. Many of the calories in these menus come from sugared beverages. Offer your children water, unsweet tea, or reduced fat milk instead of soft drinks.
6. Introduce foods other than hamburgers, pizza, grilled cheese, chicken nuggets, and french fries to your children. Encourage them to try new foods. Share your meal and don't always order from the children's menu.
   

Labels: children, kid's meals, restaurant food, Tara Gidus

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Calories Posted on Menu Boards NYC

It has been a very weeks since the ruling went into effect in New York City that all restaurants with 15 or more outlets (chains) were required to post the calorie content on their menus.

Does anyone from NYC have stories to share on how this has impacted your choices?

One friend told me that her boyfriend walked into Burger King intending to get a quick bite and after seeing the calories on the menu he walked right back out. He opted for a turkey sandwich no mayo from a deli down the street.

Another person who is actually a dietitian told me that even she was shocked at seeing how many calories were in many of the foods, especially the hot dogs and value meals.

Please share your experiences and thoughts with having calories posted on menus!

Labels: calorie listing, Tara Gidus

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Obama Too Fit to be President?

I read an article on Friday in The Wall Street Journal that talked about Barak Obama and the fact that he is lean. The article quoted someone saying they "won't vote for any beanpole guy" and the article speculated that because over two thirds of our country is overweight or obese that people may not vote in a thin president. I am in SHOCK!

I cannot believe that people would not vote for someone simply due to the fact that they maintain a healthy weight. Barak Obama is thin, but he is not too thin. We know based on a ton of medical research that being overweight or obese leads to disease. Many people will also admit that being overweight decreases their energy level and leaves them less productive. Obama has reportedly quit smoking, exercises regularly, and eats healthy.

I think having a President who is lean and fit can only be an asset to Americans who do look up to the President as a role model and person of influence. Numerous governors and members of Congress (Ric Keller is one) have lost significant amounts of weight in recent years and these people are focused more than ever on legislation that will help fight this obesity epidemic not only in us as adults, but in our children as well.

If you don't want to vote for Obama for other reasons, that is your choice. But please don't believe for a minute that he is "too fit to be President."

Labels: Obama, Tara Gidus, weight

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7 Secrets to Lasting Weight Loss

I was reading an article in one of my dietitian publications called Today's Dietitian called 7 Secrets of Successful Weight Loss. The magazine is written for nutrition professionals and has some great articles and gave me the idea for this post.

The National Weight Control Registry is a database of adults who successfully lost at least 30 pounds and maintained it for more than one year. I have reported before on research that has come from this group, and as time goes on they learn more.

Here are the 7 Secrets to Lasting Weight Loss:

1. Eat a low calorie, low fat diet. The successful losers consumed between 1,300 and 1,680 calories with 25% fat on average.
2. Eat at least 4-5 times per day and be consistent day to day. That means small meals and healthy snacks in between.
   
3. Eat breakfast!
4. Be physically active. The average person in the database exercises for 60-90 minutes per day at moderate intensity. They average 11,000-12,000 steps per day (or 6 miles).
5. Weigh yourself frequently. Weigh at least weekly and even daily.
6. Do not watch more than 10 hours of television per week. This is also true for other forms of sedentary activity (video games, computer, etc.)
   
7. Do not allow even a small amount of weight gain to occur without taking action to correct it.

Labels: maintaining weight loss, Tara Gidus, weight management

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