Tag Archives: carbs

Stress-Busting Snack Ideas

This Thursday, most Americans will kick off the holiday season with their first bite of Thanksgiving turkey. I personally love this time of year, but long shopping lines and mall crowds can be a total buzzkill. To calm down, try fueling up with my stress-relieving snack ideas, published in the December 2012 issue of Oxygen magazine!

1 Comment

Filed under Dairy, Heart Healthy Choices, Meal Tips, Media

Coconut Water: Nature’s Gatorade?

Happy Summer! I’m hoping the warmer weather inspires more of us to dust off our sneakers and get active! But, considering we’re currently enduring an East coast heat wave, we need to take precaution and rehydrate properly when exercising under the mid-day sun.

A typical workout lasting less than 60 minutes usually only requires you to rehydrate with water. However, with more strenuous exercise (indoor or outdoor), it’s necessary to replace both water and electrolytes that are lost through profuse sweating.

Lately, coconut water has been touted as the ultimate post-workout hydration beverage! Coconut water is naturally packed with potassium, which plays a key role in fluid balance and muscle contraction. However, little potassium is actually lost in sweat. During intense physical activity, sodium becomes the more significant mineral to replenish. While pure coconut water straight from the fruit may contain adequate sodium, the amount of sodium in commercial brands of coconut water is not sufficient to replace what’s been excreted.

Electrolyte replacement beverages or “sports drinks” are specifically formulated for athletes. They contain the right proportions of sodium and carbohydrates for proper rehydration and easy digestion. For example, the carbohydrates (i.e. sugar) in Gatorade help the intestine better absorb sodium and fluids, which fights fatigue and prevents dehydration.

My take? Cool off with coconut water while lounging by the pool or after a light workout. When sweating for longer than 1 hour, choose a sports drink that has approximately 120 mg of sodium per 8 ounces. This will help replenish lost sodium and minimize the risk of cramping.  In addition, beverages containing about 6 grams of carbs per 8 ounces will be most effective in maximizing water absorption in the gut. That said, many sports drinks are made with about 14-16 grams of carbohydrates per cup. This quantity of carbs is unlikely to cause stomach upset and, with more calories, can offer an extra energy boost during a marathon workout.

Coconut Water:

Vita Coco

Coconut Water:

Zico

Gatorade:

Original G

Gatorade:

G2 – low cal

Carbs

14 g

7 g

14 g

5 g

Sodium

28 mg

91 mg

110 mg

110 mg

Potassium

485 mg

325 mg

30 mg

30 mg

 *Nutrient quantities were calculated per 8 oz of each beverage.

10 Comments

Filed under Fruits and Vegetables, Medical Conditions, Supplements, Vitamins & Minerals

Gobble, gobble…Could turkey be making us sleepy?

Technically, Thanksgiving commemorates the day when pilgrims and Native Americans joined together to celebrate the autumn harvest. At my house though, Thanksgiving becomes an excuse to indulge in a great meal, watch professional football and catch some extra Zzz’s on the couch.

The excessive sleepiness that dominates this holiday has often been tied to a nutrient in turkey called tryptophan (trip-toe-fan). Even though our late-afternoon nap typically occurs right after the Thanksgiving feast, it’s probably not the turkey that’s making us drowsy. It’s more likely the carbohydrate-rich stuffing and mashed potatoes we just gobbled down.

Tryptophan is an amino acid that’s found in many protein-rich foods, like turkey. But if it was the turkey that was making us tired, we’d be nodding off every time we ate chicken, beef or certain kinds of fish too, since these foods contain similar amounts of this amino acid.

Now let’s talk science. Tryptophan is a precursor to a chemical substance called serotonin that acts on the nervous system. When tryptophan enters the brain, it’s converted to serotonin, which can make us feel calm and relaxed in large enough amounts. However, it’s actually a meal high in carbs that initiates this process. Large portions of carbohydrates cause a spike in insulin levels in our body, which makes tryptophan more available to the brain for conversion into sleep-inducing serotonin. Therefore, it’s likely the simultaneous consumption of delicious, high-carb side dishes, rather than the turkey that’s causing our drowsiness.

Wishing you all a happy and healthy Thanksgiving!

5 Comments

Filed under Food Groups, Meal Tips