Author: nutritionbytawnie

Meet me, Tawnie. I have a bachelor's degree in dietetics and am a recent graduate of the Mayo School of Health Sciences Dietetic Internship. After struggling to keep my own health at bay, I recognized nutrition as my saving grace. My passions for nutrition and people encouraged me to write this blog projecting nutrition as a preventative habit.

Sports Nutrition Part 1: The Rules of Hydration

Sports nutrition, just like general nutrition, must be planned to meet individual needs.  However, there are a few general rules of proper hydration and fueling that a person can follow to improve his or her performance and health.  My first post about sports nutrition will address “The Rules of Hydration.”

Rule #1  Hydrate before, during, and after physical activity.  Proper hydration for exercise begins far before the activity takes place.  Additionally, water replacement should continue during and after physical activity.  I will address the logistics of hydration timing in a second post.

Rule #2  Pay attention to climate.  Heat, humidity, and altitude play largely into the amount of water your body needs to function.  Thus, it is easier to deplete your system in more intense environments.  Also take into consideration that well trained athletes sweat more.  Therefore, those who are in better shape need more water to replace an increased amount of sweat loss.

Rule #3  Don’t wait until you are thirsty to hydrate.  According to the Mayo Clinic, symptoms of dehydration include dry mouth, sleepiness, thirst, decreased urine output, dry skin, headache, constipation, and dizziness.  Keep in mind however, dehydration can occur before symptoms appear.

Rule #4  Take into account the duration and intensity of the exercise.  Those who exercise more intensely such as sports athletes and endurance runners go through their water, carbohydrate, and electrolyte stores more quickly.

Remember, hydration is not only important for exercise, but also for daily activities.

Tawnie Goodwin

 

Sources:  

American Dietetic Association. (2009, January 1). Position of the American Dietetic Association, Dietitians of Canada and the American College of Sports Medicine from the Academy: Nutrition and Athletic Performance. Retrieved March 12, 2014, from http://www.eatright.org/About/Content.aspx?id=8365

Blatner, D. (2012, December 1). Play Ball! Tips for the Weekend Baseball Warrior. from the Academy. Retrieved March 12, 2014, from http://www.eatright.org/Public/content.aspx?id=6442463944

Mayo Clinic. (2014, February 12). Dehydration. Retrieved March 12, 2014, from http://www.mayoclinic.org/diseases-conditions/dehydration/basics/symptoms/con-20030056

Quinn, E. (2014, January 1). How Much Water Should You Drink Proper Hydration During Exercise?. About.com Sports Medicine. Retrieved March 12, 2014, from http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm

 

Diabetes Risk Test

Take the Diabetes Risk Test to see if you are at risk for type 2 diabetes.  Risk factors include, but are not limited to your family background and your age.  The test is free and it is super easy.  For every person who takes the test before April 25th, Boar’s Head Brand will donate $5 to the American Diabetes Association.  Go to http://www.diabetes.org/risktest.

Wishing you good health!

Tawnie Goodwin

Pack, Pack, Pack! The Timesaver

Much like our busy lives, our meals have to fit a “grab it and run” style of preparation.  The problem is, the quickest foods to access are often the least healthful.  This post gives you no excuse for the time crunch you struggle with.  Below are a few quick tips to help you eat well for your speedy lifestyle.

Shop and Cook Only Once a Week.  At the beginning of each week I buy everything I will need to cook for the following week.  For breakfast I use the same products – cereal, oatmeal, toast or eggs – so I simply restock.  As for lunch, dinner, and the snacks in between, I cook and store them all for the week.  This leads me to my next point.

Buy in Bulk.  Eating well can be expensive.  In order to eat what I want, I buy bulk sizes at the store.  Bulk sizes are often cheaper than the regular sized product; however, this type of shopping can be tricky because sometimes prices are misleading.  Check the “per unit” in the top right corner of the price label for a quick price comparison.

Pack, Pack, Pack!  I use the freezer ziploc storage containers for anything that must be frozen and reheated.  I have smaller containers for things like sliced tomatoes if I am going to have sandwiches for lunch during the week.  If I am traveling – which is a constant thing for me – I will pack my food for the entire day the night before.  This stress free preparation allows me to eat more cheaply and healthfully.

Don’t pack foods like chicken or eggs more than a day out because they can go bad quickly.  If in doubt, stay on the safe side and look up the food storage life for the food of concern.

Additionally, I store leftover foods like an extra half an onion in the freezer.  Store products that you consume on a daily basis with a measuring cup or teaspoon in the container.  I do this with my oatmeal, sugar, and salad toppings if I am having salad during the week.

Ready, Go!

Tawnie Goodwin

Diabetes Alert Day!

Hi All,

The question of the day, and really of the month, is “Are you at risk?”  Take the Diabetes Risk Test at the below link to see if you possess risk factors of type 2 diabetes.  Risk factors may include, but are not limited to, your family background and your age.  The test is free and it is super easy.  Also, Boar’s Head Brand will donate $5 to the American Diabetes Association for every person who takes the Diabetes Risk Test March 25th through April 25th. http://www.diabetes.org/risktest

Go Go Go!

Tawnie Goodwin

Sugar-Free Roasted Cinnamon Nuts

Nuts Over Cinnamon

I am “Nuts Over Cinnamon!”  Cinnamon is known to be a good blood sugar stabilizer and I use it on almost everything sweet.  I always love the smell of the cinnamon nuts at the mall but they can be loaded with sugar.  I paired a sugar substitute with cinnamon and nuts for a quick snack that won’t kill your healthy ambitions.  Additionally, nuts have protein, are high in good fats, and digest slowly.  Below is my Sugar-Free Roasted Cinnamon Nut recipe:

Ingredients:

3 C Nuts (almonds, pecans, cashews, or walnuts)

1 Egg White

1/2 tsp Salt

1 and 1/2 tsp Cinnamon

1/8 C Baking Splenda

Baking Instructions:

Coat a baking sheet or pan with cooking spray.  I place aluminum foil on top of the pan for easy cleaning.  Bake at 275 degrees for 1 hour.  Stir every 15 minutes.