You’ve been trying to keep your skin wrinkle free (and avoid skin cancer of course) and have been limiting your sun exposure. Or perhaps you’ve been working 12 hours a day and rarely see sunlight. Sound familiar? If so, you may be at risk for Vitamin D deficiency. A deficiency of vitamin D can have a profound effect on your health – from your weight to cancer, and much more!  Read on to learn more information on whether you may be at risk for D deficiency.

Vitamin D deficiency is the hot new topic now, as doctors report a surge of deficiency in their patients. Studies have shown that over 70% of women, 51 to 70 years, were not getting enough vitamin D in their diets. Further, 90% of women above the age of 70 were also linked to inadequate vitamin D intake. And it’s not just woman who are affected – data has shown that nearly 3 out of 4 American adult and adolescents have insufficient levels of Vitamin D in their blood. 
 
Health benefits of Vitamin D
In the past, a deficiency of D was linked to rickets, now it is proving to be a vitamin superstar. Most people are highly unaware just how essential this fat-soluble vitamin is for the body.  Vitamin D, which is actually a hormone, is most important for our muscle and bone health, but it also increases energy while helping to prevent against some cancers, cardiovascular disease, autoimmune diseases, diabetes, high blood pressure, infections, weight gain and depression!

Why is Vitamin D deficiency so common?
While many attribute a lack of D to diminished sun exposure and a low intake of fortified milk, it is still unclear exactly why it has become so prevalent. All you need is 10-15 minutes of sunlight a day … however many people hesitate to directly expose themselves to the sun’s harmful rays. Couple that with a lack of milk consumption as it is commonly replaced with sodas and juice, and it becomes an even bigger problem.

Recommendations for Vitamin D intake
Aim for 800 – 1000 IU of vitamin D a day from food and supplements if you are over the age of 60 and 400 IU if you’re younger. However, many health experts recommend even more – 1000 IU a day and Dr. Weil recommends 2000 IU a day.  The Institute of Medicine is currently updating recommendations for calcium and Vitamin D intakes. These recommendations will be available to the public in the fall of 2010 … so stay tuned!

Tips to prevent vitamin D deficiency:
1. Consume more vitamin D rich foods including salmon, cod liver oil, canned tuna or sardines, fortified orange juice, milk, yogurt and ready-to-eat cereals. However, keep in mind that it is very difficult to meet your needs 100% with food.

2. Get at least 10 minutes of full sun exposure per day. Instead of taking the train the whole way to work, walk a few extra blocks until you reach your 10 minutes. Eating lunch at your desk? Take it outside when the weather permits or go out to get your lunch so you ensure that you are at least getting some sun exposure. Please keep in mind that factors such as body mass, cloudiness, air pollution and sunscreen may all affect the amount of vitamin D you absorb.

3. Take a supplement with vitamin D to be safe. Hate taking vitamins? They now have readily available calcium/vitamin D gummies or chocolate chews for adults that taste just like candy! All you need is ~2 supplements a day. Supplements are the best way to ensure that you are getting a sufficient amount daily.

4. Go get tested! Tell your primary physician that you are concerned about your vitamin D level. Look for results in the normal range, from 30.0 to 74.0 nanograms of 25-hydroxy vitamin D per milliliter (ng/mL) of blood. If you are found to be deficient, your physician can advise you on the right supplement dose to raise your blood concentration into the normal range.

5. To effectively absorb your vitamin D supplement take it with calcium as they work together in the body to maximize absorption. It is also recommended to take your supplement with a fat containing meal to enhance absorption. Avoid taking it with mineral oil products, antacids, and some medications such as steroids and diuretics which disrupt absorption. **Gallbladder, liver disease and gastrointestinal disorders also affect absorption, so consult with your MD prior to taking any supplement.**

6. This doesn’t mean that more is better. Speak with your doctor before taking large doses of Vitamin D.  Excessive amounts of Vitamin D may also be linked to health problems.

I would like to thank Lisa Moskovitz for writing this article.
Lisa is a Registered Dietitian and graduate of New York Presbyterian Hospital Dietetic Internship who has gone on to secure a job working as a clinical dietitian at a long term care facility in the Bronx. Ultimately, she is working towards building up her own private practice and becoming an established consulting dietitian/nutritionist for the NYC community. Her specialities include sports nutrition, digestive disorders and general wellness.

How much sugar do YOU eat a day? Our sugar intake is a growing problem. It plays a major role in obesity and contains empty calories. It’s also being linked to numerous diseases (more on this in an upcoming post). So naturally, you are trying to cut down on sugar and have probably cut down on the obvious sources of sugar. But what about hidden sources of sugar? How much is too much and where do you find it? Read on to find out hidden sources of sugar and learn what is the maximum anount of added sugar you should consume in a day. Also check out my video on sugar (made on my new mac!)

Other names for sugar
Some forms of sugar are touted as more healthy than others. But basically, sugar is sugar!
Here are some other names for “sugar”:
Agave sugar or nectar, apple juice concentrate, brown sugar, corn syrup, fructose, high fructose corn syrup, honey, molasses, maple syrup, raw sugar, table sugar, powered sugar,  evaporated cane sugar, etc.

Recommendations for sugar intake:
You may be wondering how  much sugar you should eat a day. Here are the recommendations:
- Women: 25 grams (or 6 1/2 teaspoons or 100 calories)
- Men:  38 grams (or 9 1/2 teaspoons or 150 calories)

Check out my video on Hidden Sources of Sugar ( I just a new mac … so you will be seeing a lot of videos from me!)

Sugar content of common foods and beverages:

Pretty scary!

Tips to cut down on sugar
1. Avoid sugar sweetened beverages. This includes soda, flavored waters and ice teas.

2. Become label savvy. Check labels for sugar grams as well as servings per container. See the ice tea label on the right. That product contains 2  1/2 servings per bottle for a whooping total of 45 grams of added sugar or 11 tsp. FYI … 4 grams of sugar = 1 teaspoon

3. Limit juice – even juice without added sugar is a concentrated source of calories. The whole fruit contains more fiber and is more filling than drinking juice.

4. Limit all added sugars (see above for other names for sugar).

5. Don’t worry about the naturally occuring sugars found in fruit, milk or plain yogurt. *Unless you  have been advised to limit these foods for a medical condition (i.e. a diabetic would need to account for these foods when carb counting)

Bored with your same old exercise routine? Feel like trying something new that’s fun and will give you results? If so, check out Rebounding!  This workout, basically stated, is bouncing on a mini-trampoline. The key to rebounding is keeping your feet grounded on the trampoline by pushing down versus bouncing high or performing crazy tricks. The goal of rebounding is to provide a resistance workout with controlled movements.

I have many clients ask me (not Martha – but guest writer Anita) for advice to innovate or diversify their workouts because they get bored with the basic gym equipment.  Rebounding is a great addition to your workouts, suitable for all-year around, appropriate for all age groups and most of all is FUN!

Here are some benefits associated with rebounding:
• Zero-impact, very easy on the body especially on your knees
• A great form of physical activity to improve blood circulation and oxygen capacity
• Reduces stress
• Improves flexibility, balance, and coordination skills
• Increases muscle tone by challenging various muscle groups (quads, adductors, abductors, and hamstrings)
• Strengthens core
• Improves your mood (well, because it’s enjoyable!)
• Increases lymphatic circulation – essential for eliminating the body of toxins

Purchasing a Rebounder
The typical rebound mini-trampoline is about 3′ in diameter and 9″ high.  Typical rebounders include:
• 6 leg design (vs. a 4 leg model which is not as sturdy)
• Foldable legs
• A solid spring system
• A non-slip mat
You can check out your local sporting goods store, amazon.com, or even just google “purchase rebounders” to secure one for yourself. I’d consider the rebounder a great investment because you don’t have to join a gym to use it, it can be used indoors, and you don’t even have to leave your apartment for a fabulous workout!

Rebounding exercises are very easily to follow. Many of the rebounders come with a workout manual, video or DVD and include a full body routine. Feel free to email me for some new routines at nitak754@gmail.com   Grab your rebounder, put on a motivating play list and get ready to bounce!

Basic Rebounding Moves:
1. Trampoline Contact Bounce: Place feet shoulder-width apart, bend your knees slightly and place your hands on your waistline. Begin the trampoline contact bounce very gently without your feet leaving the trampoline (as though you are pushing down) Practice this for about 1-2 minutes as a warm-up, really engaging your core and focusing on your posture.  This is the basic position that you can always go back to doing.

2. Trampoline Foot Tap: Same start position as the contact bounce. Shift your weight to one side and tap one foot out to the opposite side. Repeat the movement for at least eight to ten repetitions on each side by shifting your weight to the right and then to the left, while tapping your foot to the opposite side each time. Your balance will eventually become steady.

3. Trampoline Hamstring Curls: Same as above but instead of foot taps, you will perform hamstring curls by bringing the opposite foot up to your buttocks. Repeat to gain balance, and then go back into a steady contact bounce.

4. Trampoline Side-to-Side: This is like starting in a jump-rope position without the jump rope in your hand.  Place both of your feet together and begin bouncing and then shifting your weight side-to-side.

5. Trampoline jogging in Place/Jog Bounce: Start with your body’s weight at the center of the trampoline and begin jogging in place, bringing knees up, alternating legs. Continue to jog in place, and then, begin bouncing twice on one leg before switching to the other leg (like instead of a single run, going for a double run by holding on one leg for 2 counts).

6. Jumping Jacks: While bouncing, begin doing jumping jacks. Legs should be shoulder-width apart each time you land.  Also, be sure to work your arms and legs simultaneously during this exercise.

I’d like to thank Anita Mirchandani for writing this article (see pic) She is a certified Spin, Group Exercise, and Kickbox instructor as well as a NASM certified personal trainer. Anita is currently pursuing a MS degree in Clinical Nutrition from NYU. In her spare time, she prefers to relax with yoga, shopping or just walking around NYC. More information can be found on her website: www.mbs-fitness.com

You’re at your desk and feel an overwhelming desire to take nap. Exhaustion has set in and you can barely read the computer screen. You make your way to the deli to get a cup of coffee and see the little bottles of 5 Hour Energy drinks. Could this be the answer to your afternoon low energy levels? Will it provide you with the “hours of energy” it claims?

You’ve probably noticed the bottles of energy drinks near the check out registers in delis and grocery stores.  Since we seem to be chronically tired, the heading in big letters “5 Hour Energy” is quite eye catching. So before you plunk down your $2.00 (I think this is what I paid …)  -  get the real scoop as to their effectiveness and safety. Keep in mind that there are numerous energy drinks out there, including Red Bull, Whoopass, Adrenaline, etc. I focused on 5 Hour Energy Drink.  However, most of what I have to say pertains to these other drinks as well.

Claims
From their website: ”Get hours of energy now … no crash later. Get it in minutes, lasts for hours.  It has zero sugar, zero herbal stimulants and only four calories. It’s packed with B-vitamins, amino acids, nutrients and as much caffeine as a cup of the leading premium coffee”

So what’s in this drink?
Vitamins: Vitamin B6, Vitamin B12, Niacin, Folic Acid
Energy Blend: Citicoline, Tyrosine, Phenylalanine, Taurine, Malic Acid, Glucuronolactone, Caffeine

Does it live up to it’s claim? 
1.Only foods/drinks with calories provide energy. These drinks have only 4 calories and therefore can not provide energy.

2. Vitamin B12 does not provide energy. True, it is used in the energy producing pathway in the body. But if you aren’t deficient in B12, taking in more won’t increase energy levels above normal. And if you really were deficient, you would need a lot more Vit B12 to correct this deficiency than what is provided in this little drink.

3. It is quite likely that you will feel speedy or have increased energy after drinking this product. However, the stimulants in the drinks are responsible for any “kick” in energy levels. These products contain quite a bit of caffeine. The Original 5-Hour Energy contains caffeine comparable to a cup of the leading premium coffee. Extra Strength 5-Hour Energy contains caffeine comparable to 12 ounces of the leading premium coffee. Basically, many of the herbal ingredients act either alone or synergistically w/each other as stimulants.

4. While it does contain B vitamins, I wouldn’t say it is “packed with amino acids”.  One gram of protein contains 4 calories and this product only has 4 calories. A Greek yogurt contains 17 grams of protein!

Possible dangers of 5 Hour energy drinks
Some people are sensitive to caffeine if consumed in large amounts. Symptoms can include: “jitters,” abnormal heart rhythms, irritability and anxiousness, among many other disturbing, and potentially dangerous, symptoms. While the amount of caffeine in 5 Hour Energy Drink  isn’t excessive (it equals the amount found in a cup of coffee), that’s a fair amount of caffeine for only 2 ounces. In addition, the synergistic effect of all the ingredients may cause an increased effect. If you want to try this product out, try starting with only 1/2 a bottle.

Bottom line:
There are no magical ingredients in these energy drinks. However, I would guess that most people would feel a “pick up”.  This is coming from the caffeine, not the B vitamins. I would rather see you put your efforts into getting adequate sleep, exercising and eating a healthy diet. My personal preferance would be a cup of coffee over one of these energy drinks. However, if these drinks are your “cup of tea”, I see no problem with having ONE – as long as you feel ok after drinking it. The upside is that it isn’t loaded with sugar as some of the other energy drinks are.

*Unfortunately, I was not able to test this product out. I get too speedy with a rapid heart rate if I drink too much coffee … and didn’t want to risk it!

Have you seen all the gluten free products on the shelves lately?  It seems as if  ”gluten-free” is the current buzz word. Gluten free breads, pasta, muffins, energy bars, snack foods, etc. are popping up everywhere.  Chelsea Clinton supposedly served a gluten free wedding cake at her Westchester wedding.  Hmmm … you may be wondering what’s the deal with these gluten free foods and are there any health benefits for you? 

What is gluten?  
Gluten is a protein found in wheat, rye and barley products. It can trigger symptoms in people who suffer from celiac disease and gluten intolerance/sensitivity. Grains containing gluten include: wheat, bran, rye, barley, barley malt, bulgur, couscous, spelt, kamut, semolina, triticale. Grains that do not contain gluten include: rice, corn, millet, teff, sorghum, wild rice, buckwheat, quinoa, garbanzo, potato and soy. The safety of oats is  contraversial. Some people can tolerate pure uncontaminated oats, while other people can not. Gluten-free foods are devoid of wheat, rye, barley or oat gluten. (I tried to take pics of gluten free foods at Whole Foods, but they made me put my camera away!)

What is celiac disease and gluten intolerance?
It’s estimated that one out of 100 people have these conditions. Celiac disease is an autoimmune digestive disorder that causes an inability to digest the protein gluten. Autoimmune means the body attacks itself. Imagine your intestines with little fingerlike hairs - called villi. Healthy villi “attract” food and absorb the nutrients into the body. So if your body views gluten as the enemy, the villi becomes inflamed, and eventually damaged and flattened. As a result, nutrients are not absorbed and the body suffers from malabsorption. The consequences can range from pain to nutrient deficiencies to osteopenia, osteoporosis, lactose intolerance, autoimmune disorders, infertility, depression, cancer, neurological disorders, etc.

(pic on the left is the healthy fingerlike villi. Pic on the right is the flattened damaged villi)

*With gluten intolerance or sensitivity, the villi aren’t damaged - however you can still get symptoms when eating gluten.

How is celiac and gluten intolerance diagnosed?
Unfortunately, these conditions are underdiagnosed as the signs and symptoms mimic other conditions. Here are some of the chronic (recurring) symptoms that can be ass0ciated with gluten intolerance, sensitivity and celiac disease: diarrhea,  constipation, gas, reflux, bloating, stomach pain, headaches, skin rashes, anemia, bone/joint/muscle pain, osteoporosis, chronic unexplained fatigue, weight loss, diabetes, thyroid disease, fibromyalgia, etc. If you have several of the above complaints and suspect you have gluten intolerance or celiac, you should see a doctor that specializes in gastroenterology. Blood tests checking for gluten antibodies will be done.  If the results are positive, your doctor may recommend an intestinal biopsy (under sedation). It is important to know for sure if you have celiac disease as the diet you must follow can be very challenging! You will need to exclude ALL food containing gluten … and it is not a short term condition. 

Note – if your blood work comes back normal, you can still have gluten intolerance or sensitivity if you get symptoms when eating gluten. In that case, you may feel better if you avoid gluten.

Are there health benefits to eating gluten free?
If you have celiac disease or gluten intolerance/sensitivity, the answer is yes, yes, yes! For the majority of other people, the answer is no. Gluten free foods are not more nutritious that other foods, nor are they lower in calories. However if you feel better eating gluten free foods – then go for it!

Of note,  the gluten free diet is being recommended by some health experts for treatment of numerous other medical conditions, however more research is needed before these recommendations are conclusive.

If your job necessitates that you meet clients for drinks or dinner on a regular basis, you know too well how alcohol can affect your body… “man handles” growing, decreased energy levels, blood pressure on the rise, junk food cravings, etc.  While alcohol in moderation has health benefits, many businessmen (and women) consume more than a moderate amount. You’ll need to learn how to make some changes in your lifestyle now before alcohol takes a toll on your weight and  physical and mental health.

As a nutritionist in private practice in NYC, I frequently hear about the “escapades” of my clients who need to entertain for business. Here is a typical week of a NYC businessman: Drinks with clients Tuesday night at BLT Prime. Wednesday the guys from the London office are in town, so out again. This time to Del Frisco’s Steakhouse. Martini at the bar followed by steak dinner with numerous glasses of wine. Then port and cigars at Club Macanudo. All in the name of business. Thursday and Friday you are off to Chicago for a meeting … more nights out. How can you possibly feel good,  look good and be healthy with this kind of lifestyle? And you wonder why you can no longer fit into your size 34 pants and why your blood pressure has jumped up? 

Potential problems for the “boozing businessman”
1. Business dinners and drinks after work mean you’ll skip your evening workout.

2. Booze calories add up quickly (not to mention the calories from the 16 oz steak and caeser salad!))
- A martini has ~ 3 oz of alcohol (80 calories per oz) = 240 calories. 
- A mixed drink can contain 1 1/2 – 2 oz of alcohol (80 calories per oz) = 160 calories – not counting the calories from the mixer.
- A 5 oz glass of wine has ~ 110 calories.
- 4 oz of port = 190 calories  

Keep in mind that “Man-bars” such as steakhouses tend to serve larger pours. I once ordered a glass of wine at Smith and Wollensky’s that had to be 10 oz!

3. Booze can decrease your willpower to watch what you eat. After several drinks, the grilled chicken and salad you were planning on having for dinner is no longer appealing. Pizza (and not one slice!) is calling your name.    (pic is of ironman Dustin Baker, on the left,  who would rather be running 15 miles than drinking with another businessman)

4. Alcohol can raise blood pressure.

5. Alcohol can raise triglycerides (fat in your blood that is a risk factor for heart disease).

6. Boozing can cause a broken sleep as well as a hangover. This greatly increases the urge for junk food the next day.

7. Too much booze can cause you to spill inappropriate info/TMI to your co-workers and clients as well as cause you to look sloppy. Your boss may be thinking … “If he can’t handle his booze, can he really handle that new account”?

Tips to minimize damage
1. When it is in your control, plan breakfast or lunch meetings with clients versus dinner meetings. I doubt you will be consuming martinis at breakfast.

2. If you know you have to meet clients for drinks after work, get up early and go for a run before work. Or sneak away for a quick spin class at lunch.

3. Make sure you drink plenty of water during the day. Being hydrated can help to minimize the effects of a hangover as well as help you to handle the alcohol better.

4. Select a drink that you will drink the slowest … perhaps a drink that you really don’t like that much. For me, that would be something like scotch (yuk!) as opposed to white wine that goes down too smooth.

5. Continue to drink water throughout the evening – for the same reason as in tip #3. In addition, it will help you to slow down your rate of alcohol consumption.  If anyone comments on your excessive intake of water, you can always say you are dehydrated from your 7 mile run that am (a little white lie maybe). This is more impressive than to say you are drinking water to slow your intake of alcohol.

6. Let the other guys get sloppy and drunk. You will stand out as the intelligent one to your boss and clients.  

7. Set alcohol limits. My suggestion might be a maximum of 8 drinks a week. (This is only a suggestion as I would have to tailor my recommendation to your particular situation).

8. Plan ahead of time and be really focused (just like you were  in getting that proposal out!). Make it a personal challenge to have only one drink.

9. Lastly, keep in mind that you don’t NEED to drink. Plenty of  businessman don’t drink a drop of alcohol and are highly successful. Sure, at times your evening might be a little on the boring side, but at least you’ll fit into your pants!

Citygirls – if you think this article pertains to a guy you know,  print it out and leave it on his desk. Maybe he will follow some of my tips!

With the temperature hitting close to 100  degrees, it is important that we stay hydrated … especially if you are venturing outside away. I was probably the only fool who was starting my 40 mile bike ride in the blazing sun this past Monday at 2 pm!  Our body’s fluid requirement increases as the temperature rises.  Being dehydrated can have serious effects on your health. Check out my tips to make sure you keep your body hydrated and performing at its best.

Functions of fluid in the body
Think about what happens to your plant if you don’t water it … it droops – or can actually die! I know this from experience as I’m not known for my “green thumb” which has unfortunately led to many dead plants. Seriously, water is a critical element of the body, and adequate hydration is a must to allow the body to function. Up to 75% of the body’s weight is made up of water. Here are some of the ways water is used in your body:
- lubricates and cushions joints
- controls your body temperature
- protects your spinal cord and other sensitive tissues (including your brain!)
- gets rid of wastes through urination, perspiration, and bowel movements

Symptoms of dehydration
Symptoms range from mild to life threatening. How many times have you had a headache, a dry mouth, felt weak or haven’t urinated in hours? It is possible that you were dehydrated.  Other symptoms include dry eyes, muscle cramps, decreased sweating, and nausea. More serious symptoms include mental confusion, vomiting, racing pulse, difficulty breathing, seizures, etc. At this point, medical attention is needed immediately.

How much fluid do you need a day?
The recommendation used to be that we consume 64 oz of water a day. That recommendation has changed.  We now know that most of us can meet our fluid needs with other beverages and watery foods (i.e. soup, melons, tomatoes, etc.) However, in my experience, when the weather gets really warm and/or if you exercise a lot, many people don’t meet their fluid needs. The elderly, young children and athletic people tend to get dehydrated more often. If you get headaches, have a dry mouth, feel lightheaded, or have low energy levels, you may be one of those people!

Tips to increase your fluid intake in the hot weather
Despite the fact that the official recommendation to drink 8 cups of water has changed, I personally still think that we should strive to consume this amount of water (or other beverages) daily when the temperature heats up. Here are some tips:

1. Don’t wait until you are thirsty. By the time thirst sets in, you are already dehydrated.

2. If you know you’ll be doing errands or in the car for extended periods of time, freeze bottles of water and take them with you. Drinking warm water when it is 90 degrees outside is not pleasurable!

3. At work, set concrete goals with regards to fluid intake, otherwise you may get caught in what you are doing and forget to drink. For example, tell yourself that you need to finish at least 3  16 oz bottles of water by the end of the day.

4. Drink 8 oz of water before you leave the house in the morning. Drink 8 oz with both lunch and dinner. Now you’ve consumed 24 ounces!

5. While water is always best, other beverages such as tea and coffee (both iced and regular), juice, sports drinks and milk count as fluid. In the past it was said that caffeinated beverages dehydrated you. We now know that they can provide your body with fluid – if you are used to drinking them. However I would still recommend that you try to meet the majority of your fluid needs with non-caffeinated fluids. In addition, if you are trying to watch your weight, keep in mind that many beverages contain calories. And yes, even soda counts as fluid … though I hate to admit that!  I am not a huge fan of either regular soda (contains about 10 teaspoons of sugar per can!) or diet soda – so just keep your intake to a minimum.

 6.  If you don’t love plain water, try adding a squeeze of lemon or lime to flavor it. Or drink flavored seltzer.

7. If you are exercising for more than 60 minutes (especially if it is in the heat), you may be best of with a sports drink that contains electrolytes and carbohydrates. Otherwise, plain water is fine.

8. A good way to test your hydration status is to check the color of your urine. Clear or light-colored urine means you’re well hydrated, whereas a dark yellow or amber color usually signals dehydration. Keep in mind that taking B vitamins can cause your urine to appear more yellow!

9. If you another reminder as to why it is good to drink adequate fluid … it can help keep your skin looking youthful and can prevent constipation!
Drink up and stay cool in this heat wave!

How many times have you skipped lunch only to find yourself raiding the vending machine at 4 pm? The carrots you brought in for your afternoon snack just won’t cut it. Or how about when your 8 pm dinner turns into a 10 pm dinner?  The bread basket is calling your name and you can’t stop at just one piece. Your stomach has turned into an endless pit. Grilled fish for an entree – forget it! All you want is a huge bowl of pasta. These scenarios have one thing in common: waiting too long to eat will eventually cause you to overeat. You can prevent this from happening with a little awareness and planning.

Eating at regular intervals can be difficult when you have a busy schedule. Meetings back to back, work deadlines, picking the kids up at school, trying to fit in a workout, etc. Healthy eating tends to take a back seat. Or perhaps you are dieting and intentionally skip meals in hopes of cutting calories. This tactic will eventually backfire. In both of these situations, when you eventually do get around to eating, you can’t stop – it feels like you just can’t get full! What is going on?

The problems with going too long without eating:
- Your brain secretes “food seeking” signals, usually for sugary or fatty foods. You can’t fight these brain chemicals and will eventually give in to eating (often overeating).
- In addition, when you go too long without eating, it’s common to get feelings of low blood sugar. You might feel tired, shaky or have a headache. This is usually accompanied by strong carb cravings.

The solutions:
1. Don’t let more than 4 hours or so go by without some kind of a “feeding.” I tell my clients to treat food like medication – eat it whether you are hungry or not. Because once you get low blood sugar, you may not be in full control of what you will eat. The trick will be to prevent the low blood sugar from occurring.

2. Plan snacks to keep with you in your desk, office refrigerator or briefcase/pocketbook (or man bag – see pic) Good snacks include: fruit, nuts, string cheese, laughing cow cheese and high fiber crackers, yogurt, cottage cheese, popcorn, high fiber energy bar, etc.

3. Don’t skip breakfast. The best kind of breakfast is one that contains some protein, a little fat and high fiber carbs. This promotes a slower rise and fall of blood sugar. My favorite is: 2% Greek yogurt, Fiber One and berries.

4. Don’t eat lunch too late. This will likely cause you to overeat.

5. If you know you will be having a late dinner, eat a healthy snack (see above) an hour or two before going to the restaurant.

Bottom line, by preventing low blood sugar now, you will be able to control your food intake later!

 Coconut water is the trendy new health drink. You’ve probably seen these bottles of coconut water everywhere. It’s sold in my gym and the café at the hospital where I work. Giselle drinks it. Everyone was drinking it at the Gold Coast triathalon I did this Sunday (Zico was a sponsor).  So what’s the deal with coconut water? Is it a health drink or marketing hype?

What is coconut water?
Initially when I heard “coconut water”, I had assumed it would be like coconut milk – loaded with calories and fat (much of it saturated fat). However, there is a big difference… coconut milk comes from the pulp of the fruit, whereas coconut water comes from the inside of green or young coconuts. Coconut water is low in calories and relatively high in electrolytes. Here are some of the claims of coconut water:

 - In times of famine and war, coconut water has been used as an intravenous fluid and saved many lives. It’s the only natural substance that can be safely injected into the human blood stream. (Hmmm… I don’t think New York Presbyterian Hospital- where I work – will start running IV’s with coconut water!)- Now modern science has validated its effectiveness, especially as a natural sports drink.

- Contains the five essential electrolytes your body needs to keep nerves firing, muscles moving and to help manage stress.

- One serving (11 oz) has more potassium than a banana  and 15 times more than most sports drinks – to prevent cramping.

- Drink coconut water before or during a workout for the natural energy you need for optimal performance.

- After a workout, it replenishes and re-hydrates you to speed recovery.

 Nutritional breakdown of Coconut water (brands include Zico, O.N.E., Naked)
Serving size: 11 oz
Calories: 60
Carbohydrate: 15 gm
Sodium: 60 mg   (compared to sports drinks which has135 mg)
Potassium: 550 – 670 mg (compared to sports drinks which has 39 mg)
Fat and cholesterol: 0 mg
 My thoughts on coconut water:
As a sports beverage:
1. If you are exercising less than 60 minutes, water is a perfect beverage.

2. However, once you are exercising longer than this, you need additional carbohydrates for fuel and electrolytes to replace what you are losing in sweat.
 - Coconut water does contain a fair amount of potassium, which can be lost in sweat. However, we lose a lot more sodium as compared to potassium in sweat. The sodium content of coconut water (60 mg) is actually quite low – less than 1/2 of what is found in a sports drinks such as Gatorade (135 mg).
- For people exercising over 60 minutes, coconut water is not the sports drink of choice as it doesn’t contain adequate carbs. You need approximately 30-60 grams of carbs/hr. Compare 8 oz of a sports drink (15 gm carbs) to 11 oz of coconut water (15 gm)

3. It’s claimed that coconut water replenishes and re-hydrates you after a workout. Yes, it may rehydrate you, however it will not “replenish” you (i.e. replete your glycogen stores).  The best way to replenish your energy stores is to eat a carbohydrate rich meal/snack that includes some protein. There is no protein in coconut water and minimal carbs.

4. I also haven’t come across any good studies that have validated the effectiveness of coconut water as a sports drink. (Studies have validated the effectiveness of individual electrolytes such as potassium and sodium but not coconut water)

In general:
1. It is all natural, relatively low in calories and is a much healthier choice than soda or some of the sweetened waters.

2. I’m not aware that the average person is deficient in potassium. We can easily meet our potassium needs through food (most fruits, veggies and whole grains contain large amounts of potassium) and don’t NEED a beverage that is loaded with potassium.

3. So how does it taste? In my opinion, it  has a kind of salty sweet taste  – but not so great that I’d seek it out. Personally, I prefer water … but that’s just my opinion! 

 
Bottom line, as this point, I don’t believe all the claims of coconut water. If you are athlete looking for the competitive edge, I’d wait to see what the research shows. But keep in mind that you need adequate carbs and sodium to perform at your best. If you are a more casual exerciser and like the way coconut water tastes, go for it!

You’re at your computer working on a project, checking your work email every few minutes. Of course, you have to check your personal email frequently … maybe too frequently … The texts are flying in to make after work plans. Your day is filled with online chats, IM’s, facebook news feed and phone calls – many occurring simultaneously. Your brain is in “computer overdrive mode” and experts say this is affecting concentration levels, stress levels as well as how we think and behave. It can also be affecting your eating habits!

Does this sound familiar?
- You always check your email before doing other things
- You constantly have a little voice telling you to check email/texts/vm
- Have you ever chosen to go online rather than go out with people?
- Do other people in your life complain about the amount of time you spend using technology?
- You find it difficult to even go to the gym without your phone (what if you miss an important text or email?)
- Leave your Blackberry on the table while on a date (nice…) 
- You pick up a not-so-healthy take out dinner (who wants to spend the time cooking) while checking out facebook and answering texts with the tv on in the background.

If this sounds familiar, it is likely you have computer brain overdrive. Researchers at the University of California, San Diego say people consume 12 hours of media a day on average, when an hour spent with, say, the Internet and TV simultaneously counts as two hours. That compares with five hours in 1960. Computer users visit an average of 40 Web sites a day, according to research by RescueTime, which offers time-management tools. Experts say our ability to focus is being undermined by bursts of information. This is also increasing our stress levels and how we think and behave.  And scientists are discovering that even after the multitasking ends, fractured thinking and lack of focus persist.

My personal observation
While I am far from a cutting edge techie, I find myself feeling distracted and stressed at times when multitasking: working on project on the computer, frquently checking 3 different email accounts, responding to texts and answering my work phone that rings nonstop. So what do I do? Get up and go look for food (preferably chocolate) when feeling this stress. I have also noticed that it takes longer to complete a project than it should have without these distractions.

Possible effects of “computer brain” on food intake
1. Increased stress levels can lead to more cravings and weight gain.
2. More time spent with various technology devices  means less time cooking/preparing meals.
3. More time sitting on your butt at the computer means less time to exercise!
4. Feeling “less in the moment” whether it comes to spending time with family, friends or just enjoying your food! Studies have shown that “computer brain” continues on even after you have stopped using the technology devices. 
5. It can have an effect on your sleep. Less sleep means more craving for carbs.

Tips to decrease computer brain’s effect on your eating habits
1. Try to set aside some time each day without your phone/computer. The most crucial times would be about an hour before bed or while you are eating. I would also recommend shutting off your personal phone for periods of time during the day. Start with an hour and build up. Leave your phone in your gym locker.

2. Set a curfew as to when you will get off the computer at night. Being on the computer right before bed can have a negative impact on your sleep.(Ok – I will try to practice what I preach on this one!)

3. When the urge to eat hits you, pay attention to your body’s cues. Are you really hungry or is the urge coming from stress, anxiety, frustration, etc.?  Of course, if it has been 4 hours since your last meal, it is likely hunger. But if you just ate an hour ago … likely not!

4. If you feel emotions, such as stress, are causing the desire to eat, try to delay this urge by 5 minutes or so. Preferably get out of the environment, away from your computer. Talk a 5 minute walk … and leave your phone at your desk. Chances are that you will no longer feel as strong a desire to raid the vending machine!

5. Keep all problem foods out of your environment. This way if the computer munchies strike, you won’t be able to dive into a bag of cookies. Stock up on healthy snacks.

6. When you do eat a meal, pay attention to what you are eating and enjoy it! If you inhale your food while on the computer, you won’t even realize that you ate and will soon be looking for more food.

7. Incorporate stress management into your life. Exercise is a great stress reliever. You also might want to try yoga. Download my Free Newsletter: Dietary Tips to Manage Stress  

8. Don’t depend upon ordering out for all your dinners. Yes, preparing meals takes some time (away from the computer, tv, etc.) but it is healthier and cheaper than always ordering out. Made a large batch of food one day and save for leftovers the next few nights.
 

Bottom line, we’ve experienced numerous benefits from the advancement of technology – from a business, personal and even health standpoint (i.e. helps to keep our brains sharp). However studies are showing that spending too much time on technology can have adverse effects. We need to set limits and spend more time with our family, friends and pay more attention to what we eat!

Check out the NYT article for the full story