Category: Nutrition and Wellness

Fueling Performance: Your Guide to Pre and Post-Workout Nutrition

Posted on Updated on by Kate Haslar

Unlocking your full potential goes beyond sheer determination; it requires the right fuel.  Whether you are a seasoned athlete striving for peak performance or a newcomer to the gym, this blog post will guide you through evidence-based nutrition principles to optimize your workout and accelerate recovery. 

What to Eat Before a Workout:

Aim to eat a 200-250 calorie snack containing carbohydrates and protein 30-60 minutes before your workout. This powerful combination helps regulate blood sugar levels and keep your energy high for your workout. 

Examples:

  • 5-6 oz low-fat Greek yogurt with berries. Two Good yogurt offers a variety of tasty flavors with zero added sugar.
  • 8 oz low-fat chocolate milk. This is an ideal option if you struggle to eat before a workout. 
  • ¼ cup dried fruit (e.g., dates, figs, apricots, raisins) with 1 oz nuts (e.g. almonds, walnuts, cashews). 
  • Toast topped with 1 Tbsp nut butter and ½ a banana, sliced.  

What to Eat During a Workout: 

For exercise lasting longer than an hour, aim to take in 30-60 grams of rapidly absorbed carbohydrates per hour. This helps maintain energy levels and avoid “bonking” or “hitting a wall.” 

For exercise lasting less than an hour, you can rely on your body’s existing glucose and glycogen stores—no need for mid-workout fuel.

  • Exception: For those engaged in high-intensity exercise lasting 30+ minutes or training in hot and humid conditions, research suggests mid-workout fueling can improve performance.

Examples:

  • 8 oz homemade Sports Drink — see my blog post, Hydration Guidelines for Optimal Performance and Recovery, for the recipe. This DIY sports drink contains approximately 15 grams of carbohydrates per 8 oz.
  • Honey Roasted Energy Bite (recipe provided).  A single bite contains 15 grams of carbohydrates.  Pair with 8 oz of sports drink for 30 grams of carbohydrates. 
  • 1 oz raisins: A convenient and portable snack to keep you going strong, 1 oz of raisins provides 30 grams of carbohydrates.
  • Medium-sized Banana: Nature’s perfect energy bar!  A medium banana offers 30 grams of carbohydrates, potassium, and other essential nutrients. 

What to Eat After a Workout:

After a challenging workout, your body needs a combination of protein and carbohydrates.  Think of carbohydrates as the fuel that replenishes your energy stores and protein as the repair crew that builds and strengthens your muscles. Both are essential. 

Examples: 

These post-exercise snacks provide the optimal ratio of protein to carbohydrate:

  • 6 whole wheat crackers (e.g., Triscuit) with string cheese.
  • 2 oz single-serve hummus or guacamole cup with 1 cup of baby carrots, celery, or sweet bell peppers.
  • 8-16 oz of chocolate milk. This is an ideal option for those who struggle to eat after a workout.
  • Apple slices with nut butter. Single-serve nut butter packets are convenient to keep in your gym bag or backpack.
  • ½ cup dry-roasted edamame with ¼ cup dried fruit: Dry-roasted edamame is a rich source of plant-based protein. You can find dry-roasted edamame in the snack aisle of some grocery stores, or at nuts.com.

Important Note: Aggressive post-exercise fueling isn’t necessary if you are training at moderate intensity 2-3 times a week. Your regular meals will support recovery within 24-48 hours.  

The Scoop on Protein Powder:

Proceed with Caution: Evidence on benefits and safety is shaky. A 2023 review found up to 30% of dietary supplements, including protein powder, contained banned substances. 

Choose Wisely: When considering a protein supplement, prioritize products that undergo third-party testing for purity and safety. Look for verification seals from reputable organizations like NSF Certified for Sport and USP.  Or, visit ConsumerLab, a website that reviews supplements’ purity and label claims and offers a list of Top 10 Protein Powders. 

Food First Philosophy: Prioritize high-quality protein from whole foods. For insights on protein-rich whole foods and timing strategies, check out my blog post, How Much Protein Do I Really Need? 

Ready to take your nutrition to the next level?

Register for my 60-minute private Performance Nutrition Workshop. I’ll provide personalized guidance on how to fuel to support your goals. Register online or stop by the member services desk today. Email [email protected] to schedule.
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A Healthy Recipe: Honey–Roasted Bites by Sara Dow

Ingredients:

  • 1 ½ cups honey-roasted or plain dry roasted peanuts  
  • 1 ½ cups Medjool dates, pitted (found in the produce section) 
  • ½ tsp fine sea salt (optional) 

Preparation:

Combine ingredients in a food processor and blend until smooth.  Roll into 1” balls. Store in the refrigerator for one week or in the freezer for up to three months.  

Yield: 20 balls

Discover this Resource…

NCAA provides excellent nutrition fact sheets for student–athletes. Check out Fueling During Exercise, Fueling for Recovery, Eating on the Road, and Understanding Dietary Supplements. The last one is crucial for competition-bound athletes, as taking supplements contaminated with banned substances can result in disqualification and suspension. 

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Savoring Heart Health with the Mediterranean Diet

Posted on Updated on by Kate Haslar

Heart disease is the No. 1 killer of women and claims more lives each year than all forms of cancer combined. The silver lining? Dietary and lifestyle changes can significantly reduce your risk. If you’re ready to make a heart-healthy shift, look no further than the Mediterranean diet.

Recently crowned by U.S. News and World Report as the best overall diet for the seventh consecutive year, the Mediterranean diet isn’t just a passing trend – it’s a proven and effective dietary plan deeply grounded in research, celebrated for its heart health benefits.

Benefits of the Mediterranean diet:

The Mediterranean dietary pattern is best known for its effectiveness in reducing the risk of heart disease and type 2 diabetes, but did you know it also support maternal and fetal health?  A compelling study from December 2022 highlighted a significant 21% reduction in the risk of pregnancy complications and preterm birth among women who closely adhered to the Mediterranean diet during conception and early pregnancy.

So, what exactly is the Mediterranean diet?

The Mediterranean diet isn’t a strict diet plan but rather a lifestyle. Picture a plate filled with colorful fruits, veggies, whole grains, nuts, and legumes. Olive oil takes center stage for its heart-healthy fats, and seafood, rich in omega-3 fatty acids, is a regular feature. Dairy, poultry, and red meat are enjoyed in moderation, and a touch of red wine is perfectly acceptable. It’s a tasty way of eating that’s good for your health!

How do I get started?

As with any healthy dietary pattern, the most significant gains come with consistency. Start by incorporating one or two of the following tips and gradually add more over time. Remember, small steps lead to lasting results.

Tip 1: Aim for 5 servings of fruits and vegetables each day.

Action steps: Enhance your breakfast by adding berries or banana slices to oatmeal, cereal, or yogurt. For convenient snacks, keep an apple, cutie, banana, or ¼ cup of dried fruit in your car, desk drawer, or gym bag.

Tip 2: Opt for whole grains over refined grains.

Action step: Choose brown rice instead of white rice, 100% whole wheat bread over enriched bread, and replace all-purpose flour with white whole wheat flour. These simple swaps offer increased protein, fiber, B-vitamins, and minerals.

Tip 3: Make extra virgin olive oil your main cooking oil.

Action Step: Drizzle olive oil on meat or vegetables before roasting and use it for sautéing to incorporate beneficial monounsaturated fats. Also, consider dressing salads with a splash of olive oil and balsamic vinegar for a flavorful and heart-healthy touch.

Tip 4: Incorporate plant-based proteins like beans, peas, lentils, and chickpeas into your diet.

Action step: Try replacing half of the ground beef in recipes such as spaghetti, sloppy joes, or chili with brown lentils. This not only introduces plant-based protein but also helps extend your food budget.

Tip 5: Aim to include fish and seafood in your meals at least twice a week.

Action step: Take advantage of Lent sales to stock up on seafood. Frozen fish can stay fresh for up to eight months. Opt for varieties like salmon, sardines, mackerel, and albacore tuna, known for their high content of heart-healthy omega-3 fatty acids.

Tip 6: Enhance the flavor of your food with herbs and spices.

Action step: Opt for salt-free blends such as Mrs. Dash to add taste without the sodium. Additionally, liven up your dishes with a splash of lemon juice or balsamic vinegar.

Tip 7: Reduce your intake of red meat and heavily processed foods like sausage, bacon, and hot dogs.

Action step: Opt for poultry or select lean cuts of beef and pork labeled with “loin” or “round.” When choosing ground meat, opt for varieties that are 90% to 95% lean for a healthier option.

Tip 8: Cultivate the habit of sharing meals with family and friends. Enjoying food together is a traditional Mediterranean practice known to enhance mental well-being.

Action step: Set aside a specific day, like “Together Tuesday,” to share a meal with others. This simple practice can strengthen connections and add joy to your dining experienc.

Find support for your nutrition goals

Click below for upcoming nutrition classes!
Learn More Here

A Heart Healthy Recipe: Savory Slow Cooker Lentils by Sara Dow

Ingredients:

  • 2 Tbsp extra virgin olive oil
  • ½ cup brown rice 
  • ¾ cup dried green or brown lentils (found near the dried beans and rice)
  • 1 can petite diced tomatoes (opt for the oregano, basil, and garlic seasoned variety for an extra flavorful twist in this recipe!)
  • 4 cups water or vegetable broth
  • 1 tsp dried oregano
  • 1 tsp fine sea salt
  • 2-3 fresh garlic cloves, minced

Preparation:

Place all ingredients in a slow cooker. Cook on high for 3 hours or low for 5 hours. Top with crumbled feta cheese and savor! Store in the fridge for 3-5 days.

Yield: 6 servings (1 cup each)

Nutrition: Brown rice and lentils offer plant-based protein and fiber, aiding in cholesterol reduction and supporting heart and gut health. Tomatoes provide vitamin C and lycopene, potent antioxidants boosting the immune system and reducing cancer risk. Garlic, a natural antimicrobial, enhances immunity and promotes heart health.

Discover this Resource…

The American Heart Association offers a free digital recipe book, Shop Smart Eat Smart, with simple healthy heart recipes. They also provide resources for healthy eating, including meal planning, storage, food prep, and cooking skills. 

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Unlocking the Benefits of Seafood

Posted on Updated on by Heather Burkle

A DIVE INTO HEALTHIER LIVING

As we welcome the new year, consider resolving to include more seafood in your diet. Seafood offers benefits at every stage of life. Yet, only 1 in 5 Americans meets the American Heart Association’s recommendation of two weekly servings. The primary obstacle? Intimidation, as many need help with how to prepare seafood. But fear not! Adding more seafood to your diet doesn’t have to be complicated. Here are some straightforward tips to help you get started.

Tips for Easily Incorporating Seafood:

  1. Set a Seafood Schedule:  Choose a day each week dedicated to seafood—perhaps “Fish Friday” or “Seafood Sunday.” This simple step of setting a specific time on your schedule helps in building the habit.
  1. Plan for Convenience:  Make seafood a convenient option by planning. Cook salmon and whole grains on weekends, freeze individual portions, and pair them with a side salad and fresh fruit for a quick and balanced weeknight dinner.
  1. Start with Pre-Seasoned Salmon:  To alleviate the guesswork, start with pre-seasoned salmon. ALDI’s Mediterranean Herb salmon is an excellent beginner’s choice. Gain confidence before experimenting with your favorite herbs and spices.
  1. Embrace Frozen Seafood:  Frozen seafood is just as nutritious as fresh seafood and can be stored in the freezer for a year or more. Stock up during Lent when seafood goes on sale and enjoy year-round.
  1. Canned Tuna for Convenience:  Canned tuna is an economical seafood option and can be stored in the pantry for up to five years. Add a can of tuna to low-sodium tomato sauce and serve over whole-grain pasta for a protein and fiber-rich meal.

Health Benefits Tailored for You:

Do you have a family history of macular degeneration? The omega-3 fatty acids found in salmon and mackerel are renowned for their vision-boosting properties, contributing to the well-being of the retina and helping protect against age-related macular degeneration (AMD).

Does heart disease run in your family? The American Heart Association recommends seafood twice a week to reduce the risk of heart disease and stroke. Swap beef for salmon in burgers or choose heart-healthy options like mahi-mahi, cod, and haddock for tacos.

And let’s not forget the kids! Seafood is shown to improve focus and behavior in school-aged children. It provides omega-3 fatty acids for strong bones, brain development, and a healthy immune system. Make simple homemade fish sticks using mild fish like cod or haddock coated in panko breadcrumbs.

Click below for upcoming nutrition classes!
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A Healthy Recipe to Get You Started: Salmon Salad by Sara Dow

This salad is delicious and packed with protein and heart-healthy omega-3 fatty acids.

Ingredients:

  • 2 cups mixed salad greens
  • 4 oz cooked salmon (pre-seasoned options available in most grocery stores, or experiment with your favorite herb and spice blends)
  • 1 Tbsp walnuts or pecans
  • 1 Tbsp pepitas (pumpkin seeds)
  • 1 oz feta or goat cheese crumbles
  • Additional toppings: Diced tomatoes, cucumbers, avocado slices, and olives

Directions:

  1. Start with a bed of mixed salad greens.
  2. Place the cooked salmon on top. If you’re using pre-seasoned salmon, great! If not, try seasoning with your favorite herbs and spices before cooking.
  3. Sprinkle on the walnuts or pecans for a crunchy touch.
  4. Add the pepitas (pumpkin seeds) for extra flavor and nutrition.
  5. Get creative with additional toppings—add diced tomatoes, cucumber or avocado slices, and olives—and sprinkle on some crumbled feta or goat cheese.
  6. Mix it all gently and top with balsamic vinegar dressing.
  7. Enjoy your delicious and nutritious salmon salad!

Check out this Resource to Explore More Seafood Benefits

SeaFoodNutrition.org is a non-profit with kid-friendly recipes, quick seafood meals, and guidance on supporting sustainable seafood. Dive into their “Twice a Week Game Plan” for more tips on reeling in the benefits of seafood.😊

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Healthy Holiday Swaps

Posted on by Heather Burkle

Try these simple food swaps to stay on track with your goals and feel your best over the holidays.

Baking Swaps:

Simply Reduce Sugar:  You can reduce sugar in most recipes by 25% without a noticeable difference. For example, if a recipe calls for 4 Tbsp sugar, reduce the amount to 3 Tbsp.

Use Whole-Wheat Flour:  You can substitute white whole-wheat flour for all-purpose flour in most recipes without sacrificing taste or texture. Whole wheat flour contains 15% more protein than all-purpose flour and boosts fiber, vitamins, and minerals.

Swap Applesauce for Oil:  Cut calories by swapping half the oil in a recipe for unsweetened applesauce. For every ½ cup of oil replaced with applesauce, you save 900 calories!

Dessert Swaps:

Pumpkin Pie for Pecan Pie:  Swap pumpkin for pecan to cut added sugar by 50%. Pumpkin also provides a rich source of beta-carotene, vitamin E, and iron, which can help boost your immune system through the winter cold and flu season.

Dark Chocolate for Milk or White Chocolate:  Dark chocolate is a good source of magnesium, copper, zinc, and phosphorus. Choose dark chocolate with 70% cacao or higher for the greatest concentration of inflammation fighting antioxidants.

Beverage Swaps:

Almond Milk Eggnog:  A standard carton of eggnog is high in calories, saturated fat, and added sugar. Almond Milk Eggnog contains only 50 calories per serving, zero saturated fat, and under 10 grams of added sugar. You can find it at ALDI, Metro Market, Sendiks, and Pick n Save.

Chocolate Peppermint Tea: Hot chocolate is another holiday beverage often loaded with added sugar. For a sugar-free alternative, add 1 tsp of baking cocoa to 12 oz hot peppermint tea. This minty-chocolate drink has only ten calories and provides 2g of fiber.

A Healthy Recipe: Pecan Pie Bites by Sara Dow

This no-sugar added recipe is a favorite for holiday parties!

Ingredients:

  • 1 ½ cups Medjool dates, pitted
  • 1 ½ cups pecans
  • ½ tsp vanilla extract
  • ½ tsp fine sea salt

Preparation:
Combine ingredients in a food processor and blend until smooth. Roll into 1” balls. Store in the refrigerator for three days or in the freezer for three months.

Yield: 20 balls

Tip: If your dates have been sitting in the refrigerator for a few weeks, they may become dry and wrinkled. To rehydrate, soak for 10 minutes in hot water. Drain and pat dry to avoid excess moisture in your recipe. Be sure to remove the pit!

Nutrition Information:
Pecans provide a solid source of healthy fats and fiber and contain moderate amounts of protein, all of which can help you maintain a healthy weight. Medjool dates are high in fiber which helps regulate blood sugar levels and supports digestive health. Enjoy this no-added-sugar treat for the holidays, or year-round!

Discover this Resource…

For more inspiration, check out these Tips for Healthy Holiday Parties from the Academy of Nutrition and Dietetics.

Holiday Grocery Store Tour

Feeling overwhelmed at the grocery store? Join me for a private guided grocery store tour at Metro Market. I’ll help you understand labels, see through misleading marketing claims, and identify simple holiday swaps to keep your health on track through the holidays. Register on-line or stop by the member services desk.

Cheers to a healthier holiday season! 🥂

About Sara Dow

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

How Much Protein Do I Really Need

Posted on Updated on by Heather Burkle
photo of eggs, nuts and other foods

A question I am frequently asked is, how much protein do I really need?  As with most nutrition questions, the answer is — it depends!

For most adults, the Institute of Medicine recommends 10-35% of daily calories from protein. If you follow a 2000-calorie diet, aim for 60-175 grams of protein daily. 

On average, Americans get about 15% of their calories from protein, meeting the minimum requirement but sitting on the lower end of the optimal range. 

Higher protein intake (25%-35% of daily calories) can be beneficial, especially for seniors, athletes, regular exercisers, and those aiming for weight loss.

Let’s consider these groups individually.

Seniors

As we age, protein intake tends to decrease. Unfortunately, 50% of women and 30% of men over 65 don’t meet the minimum protein requirement. This is concerning because aging often brings muscle loss (sarcopenia). The good news is, studies show that sufficient high-quality protein, combined with resistance training, can combat sarcopenia, potentially enhancing independence and quality of life.

Athletes and Regular Exercisers

For athletes and regular exercisers, protein requirements are higher. Aim for 1.2 to 2.0 grams per kilogram of body weight (0.5 to 0.9 grams per pound) per day, as recommended by the Academy of Dietetics and Nutrition and the American College of Sports Medicine. This supports muscle repair, synthesis, and enhances recovery and performance. Some athletes find benefits in consuming protein within the range of 25%-35% of their daily calories.

Weight Loss

As calorie intake drops, the proportion of calories from protein should increase. This preserves muscle mass and offers other benefits. High protein diets, containing 25% or more protein, can help maintain lean muscle, stabilize blood glucose levels, and control hunger signals. Protein enhances satiety, reducing the desire for between-meal snacks.

Food Sources

High-quality protein sources are abundant in the American diet. Animal-based options include lean meat, poultry, fish, eggs, and dairy. For plant-based choices, consider quinoa, soybeans, chia, flax seeds, beans, peas, tofu, nuts, seeds, and peanut butter.

Protein Powder Supplements

While amino acid supplements are popular among athletes and regular exercisers, evidence supporting their use is inconsistent, and their safety is not well-established. The Academy of Nutrition and Dietetics recommends a food first approach, prioritizing protein from high-quality food sources.

Third-party Testing

If you choose to use a protein supplement, opt for products that undergo third-party testing for purity and safety. Reputable third-party testing organizations include NSF Certified for Sport and USP although these products may be pricier due to the testing costs. If you’re on a budget, consider checking out ConsumerLab, a website dedicated to reviewing the purity and label claims of various nutritional supplements, including a list of the best protein powders.

Timing

When you consume protein matters. Spreading your protein intake out over the day rather than consuming it all at one meal helps enhance muscle growth, repair bones, tendons, and ligaments, and support immune function. It may also support weight management by helping control appetite and food cravings. Aim for 20-30g of protein at each meal and a protein-rich snack or two throughout the day.

Here are some examples of what 20-30g protein might look like:

Breakfast:

A 5.3 oz carton of Two Good Greek yogurt provides 12 grams of protein with zero added sugar! Add a cup of milk or soymilk for another 8 grams. Starting your day with a protein boost can provide sustained satiety and lead to less snacking.

Lunch:

2 oz sliced turkey or roast beef with a slice of cheese on a whole grain wrap provides about 25 grams of protein. Pair with a 2 oz cup of hummus and raw veggies for another 5 grams.

Dinner:

Enjoy 3 oz of lean meat or poultry with a salad and baked potato for 28 grams of protein. Sprinkle the salad with 1oz of nuts or seeds and top the potato with Greek yogurt for another 8 grams of protein.

Snacks:

Hummus, peanuts, dry roasted edamame, string cheese, and nut butter are all good protein sources.

Some additional tips to boost your protein intake throughout the day include:

  • Sprinkle nuts or seeds over cereal, fruit, yogurt, or oatmeal.
  • Add Greek yogurt to cereal or fruit. If you’re looking for a low-sugar Greek yogurt, the Two Good brand is excellent.
  • Incorporate beans or tofu into salads.
  • Enhance salads with sliced hard-boiled eggs.
  • Mix leftover meat, poultry, or fish into soups or pasta sauce.
  • Whisk an egg or egg whites into chicken soup.
  • Enjoy your latte or chai with milk or soymilk.

Discover this Resource…

For more examples of protein-rich meals, check out this article by a registered dietitian with the American Council on Exercise (ACE).

A high-protein diet is not for everyone.  Individuals with kidney disease, osteoporosis, diabetes, or liver disease should consult their physician or a registered dietitian to determine the optimal amount of protein to support their needs.

If you have a question about protein or anything else nutrition related, drop me a line at [email protected].   My inbox is always open!

About Sara Dow

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Nutrition for Menopause and Perimenopause: Thriving Through Change

Posted on Updated on by Heather Burkle

A Natural Transition

Menopause is not a disease or a deficiency; it’s a natural phase of life. Embracing this natural journey and nourishing your body with the right nutrition can make a world of difference in how you feel.  

Understanding Perimenopause and Menopause

Perimenopause typically starts in a woman’s late 30s or early 40s. During this period, the ovaries gradually reduce the production of estrogen and progesterone, resulting in hormonal fluctuations that can extend over 6-8 years. Menopause, officially defined as 12 consecutive months without a menstrual period, generally occurs between the ages of 45 and 55.

Common Symptoms and Challenges

Perimenopause and menopause bring about a spectrum of symptoms, encompassing hot flashes, sleep disturbances, brain fog, mood swings, and more.  Additionally, these hormonal changes can elevate the risk of conditions such as obesity, heart disease, osteoporosis, and mental health issues.

Nutrition to the Rescue

Nutrition can be your ally in navigating this transition. Here are essential nutrients and their food sources to enhance your health and well-being:

    • Protein: Lean sources like chicken, fish, Greek yogurt, and beans aid in weight management, stabilize blood glucose, and preserve lean muscle mass. Don’t forget eggs and tofu for variety!
    • Fiber: Found in avocados, berries, veggies, and whole grains, fiber helps control appetite, maintain a healthy weight, and supports digestive health. It even reduces the risk of certain cancers.
    • Omega-3 Fatty Acids: These powerhouses found in salmon, sardines, and walnuts benefit your brain, heart, and bones. They can also ease hot flashes, joint pain, and inflammation.
    • Magnesium: Leafy greens, dark chocolate, and nuts provide magnesium, crucial for bone health, better sleep, mental well-being, and heart health.
    • Vitamin D: Get your dose from oatmeal, dairy, salmon, and almonds. Vitamin D supports weight loss, lean muscle mass, and strong bones while reducing the risk of breast cancer and fatigue.
    • Calcium: Protect your bone density and heart health with low-sugar Greek yogurt, almonds, sardines, and leafy greens like kale.

Nourishing Your Journey

Remember, perimenopause and menopause are natural phases of life. With the right nutrition, you can feel your best during this transition.  

Ready to explore how nutrition can support you during this phase of life?

Join us for the Thriving Through Change: Menopause and Perimenopause Nutrition Workshop at the YMCA at Pabst Farms. Workshop dates: Oct 6th or Oct 14th. 
Learn More Here

A Healthy Recipe: Omega-3 Salad by Sara Dow

Ingredients:

  • 2 cups mixed salad greens
  • 4 oz cooked salmon 
  • 1 Tbsp walnuts
  • 1 Tbsp pepitas (pumpkin seeds)
  • ½ medium avocado, sliced
  • 1 oz cheddar cheese OR feta cheese

Preparation:

  1. Layer salmon, walnuts, pumpkin seeds, and avocado on a bed of salad greens.
  2. Top with shredded cheddar cheese (pairs nicely with avocado ranch dressing from ALDI) or crumbled feta cheese (pairs well with balsamic vinegar).

Yield: 1 serving

Nutrition: This Omega-3 rich salad is a nutritional powerhouse. Salmon provides a generous dose of omega-3 fatty acids that support brain, heart, and bone health. Walnuts and pepitas add a satisfying crunch and extra omega-3 goodness. Avocado contributes heart-healthy monounsaturated fats and potassium. Top with cheese for a boost of protein, calcium, and vitamin D. Enjoy! 

 

Discover this Resource…

The North American Menopause Society (NAMS) offers evidence-based articles, expert advice, and a wealth of resources to help you navigate this transformative phase of life with confidence. Visit their website to access these valuable resources and find a menopause specialist in your area.

NAMS Website: menopause.org

About Sara Dow

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Essential Nutrients for Active Aging

Posted on by Katie Anderson

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Maintaining an active and healthy lifestyle is important to support independence and vitality as we age. In this blog post, we’ll examine essential nutrients that promote active aging and offer simple ways to incorporate these nutrients into your diet.

Calcium: Essential for bone health, calcium becomes even more crucial for seniors to prevent bone density loss. Enjoy a cup of low-sugar yogurt or milk as a mid-morning snack. Add a sprinkle of cheese to your omelet or have a glass of calcium-fortified orange juice with breakfast.

Vitamin D: Supports bone health and immunity; its significance increases with age due to reduced skin synthesis. Bask in some morning sunlight or enjoy grilled salmon for lunch. For a tasty treat, have a bowl of vitamin D-fortified cereal with milk as an afternoon snack.

Fiber: Vital for digestion and heart health, fiber aids in maintaining a healthy digestive system. Start your day with a fiber-rich breakfast by adding berries and ground flaxseeds to your oatmeal or whole-grain cereal. Snack on crunchy carrots and hummus or grab a handful of mixed nuts to boost your fiber intake.

Potassium: Regulates blood pressure and heart health; seniors may need more to counteract age-related changes. Opt for potassium-rich fruits and vegetables, like a sliced banana in your morning cereal or yogurt. Enjoy a lunchtime salad with spinach, tomatoes, and grilled chicken, sprinkled with almonds.

Vitamin B12: Crucial for nerve function and cognitive health, B12 absorption can decrease with age. Have a scrambled egg with avocado for breakfast or a tuna salad sandwich for lunch. Enjoy a handful of almonds or a serving of vitamin B12-fortified cereal for a quick snack.

Omega-3 Fatty Acids: Supports heart and brain health, especially valuable for cognitive function in seniors. Add a tablespoon of ground flaxseeds to your smoothie, or sprinkle walnuts on your salad for some omega-3 goodness. Consider incorporating grilled salmon, mackerel, or sardines into your dinner rotation.

Protein: Vital for maintaining muscle mass and strength, protein becomes even more important for seniors to counteract age-related muscle loss. Enjoy low-sugar Greek yogurt topped with chopped nuts for a protein-packed snack. Make a tasty quinoa salad with black beans and diced vegetables for a satisfying lunch. For more protein-boosting meal and snack ideas, check out my previous blog post, How Much Protein Do I Really Need? 

Want to learn more about how to nourish your body for active aging? Sign up for my Cooking for One class at the Pabst Farms YMCA on Friday, Sept 15th at 10:45 AM. $25  Register online or at the member services desk.

A Healthy Recipe…

Avocado Toast by Sara Dow

Ingredients:

  • 1-2 slices of whole grain bread (I like Ezekial 4:9 bread found in the freezer section at most grocery stores)
  • ½ a medium avocado
  • ½ tsp everything bagel seasoning

Preparation:

Toast the bread. Mash the avocado.  Top the toast with mashed avocado and everything bagel seasoning.   Enjoy as a snack, or top with a scrambled egg and crumbled feta cheese for a heart-healthy meal.

Yield: 1 serving

Nutrition: Whole grain bread provides a rich source of dietary fiber, while avocado packs heart-healthy monounsaturated fats and potassium. Add an egg and cheese for a boost of protein, vitamin D, and calcium.

Check out this Resource… 

The National Institute on Aging (NIA) is a division of the U.S. National Institutes of Health (NIH) dedicated to research on aging. The NIA website provides reliable, evidence-based information on aging, health, and wellness. Check out their Healthy Meal Planning Tips and free Printable Shopping List.

Website:  https://www.nia.nih.gov/health/topics/healthy-aging

About Sara Dow

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Hydration Guidelines for Optimal Performance and Recovery

Posted on by Katie Anderson

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

In this blog post, we explore the crucial role of hydration in performance and recovery. From pre-workout strategies to post-workout replenishment, read on to unlock the power of hydration and elevate your workouts to the next level. Let’s dive in!

Pre-Workout: To kickstart your workout, aim to drink 16 ounces of water within the 2-4 hours leading up to exercise. This simple step sets the stage for better performance and faster recovery.

Mid-Workout: Stay hydrated by consuming 8-16 ounces of water per hour. The specific amount will vary based on factors like body size, intensity of exercise, and environmental conditions. Larger-bodied individuals or those in high-intensity interval training (HIIT) or hot and humid environments should aim for the higher range. In contrast, smaller-bodied individuals or those engaged in low to moderate-intensity exercise in cooler conditions may find the lower end of the range sufficient. Pay attention to your body’s cues and adjust accordingly.

What About Sports Drinks? You may have wondered whether sports drinks are necessary for your hydration routine. The research suggests specific situations where sports drinks can offer performance benefits over plain water. If your sweat session falls into any of the following categories, switching water for a sports drink may boost performance:

  • Endurance events that last longer than 60 minutes.
  • High-intensity exercise sessions lasting 30 minutes or more.
  • Exercising in hot and humid conditions.
  • Participating in back-to-back workouts with less than 12 hours to recover between.

Outside of these specific situations, plain water is usually sufficient for rehydration. Keep these guidelines in mind and tailor your hydration strategy to the demands of your workout.

Post-Workout: Congratulations, you’ve crushed your workout! Now, let’s talk about post-workout hydration. Rehydrating with water is usually sufficient if you have a minimum of 12 hours before your next strenuous workout. If you engage in back-to-back training sessions with less than 12 hours between, a sports drink can speed your recovery by rapidly replacing electrolytes lost during exercise.

Hydration plays a vital role in your overall performance and recovery. By prioritizing workout hydration, you’re giving your body the fuel to recover faster, both mentally and physically, so you’re ready to take on future challenges.  

A Hydrating Recipe…

Check out this tasty, budget-friendly sports drink that will keep you fueled and give you the edge to perform your best!

Homemade Sports Drink by Sara Dow

Ingredients:

  • ¼ tsp salt
  • ¼ cup sugar
  • ¼ cup hot water
  • ¼ cup orange juice (bottled juice is fine)
  • 2 Tbsp lemon juice (I like freshly squeezed but use what you have!)
  • 3 ½ cups cold water

Preparation:

Dissolve salt and sugar in hot (tap) water.  Add the orange juice, lemon juice, and water.  Stir well.  Store in the refrigerator for up to a week.  Tip: Freeze leftover orange juice in an ice cube tray and thaw for use next time.

Yield: 32 ounces

Note: This recipe offers the electrolyte-replenishing benefits of a commercial sports drink without the added colors and fillers. The best part? It costs mere pennies per serving, allowing you to save money while supporting your hydration needs. Cheers to saving money and feeling your best! 😊 

Check out this Resource… 

The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals.  Check out the Academy website for evidence-based information and resources on various topics, including hydration and exercise nutrition.

Website: https://www.eatright.org/

About Sara Dow

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Acting FAST to Make a Difference

Posted on Updated on by Katie Anderson

When medical emergencies happen at the Y, there is a team of staff that show up to support the member or guest. More than a dozen of our staff are Emergency Medical Responder (EMR) trained and all of our Aquatics, Wellness and Manager on Duty staff have CPR and First Aid certifications.

In late June, our staff was put to the test. Christine is a long time member of the Y. She started doing our new Strength and Balance class earlier this spring lead by one of our Personal Trainers, Jody Arndt. After class Jody noticed that something was not quite right with Christine. “I noticed Christine sitting at the table … and I went over there and then right away she said ‘I don’t feel well.’ She was very confused. That’s not like her at all – she’s very sharp.”

Jody called for the Manager on Duty and several other staff came to assist. After a few questions, the Manager on Duty called Emergency Medical Services for their support and Christine was transported to the hospital. It was later determined that she had a stroke.

Christine made a strong recovery and was discharged to go home and to return to the Y. She is back in Strength and Balance class. Christine reflected on the whole experience: “I can’t say enough about Jody and the staff – I can’t be more thankful for how this was handled, because I believe that the fast response to something that was not normal probably saved my brain. I’m very thankful for that.”

Stroke effects more than 795,000 people in the US each year. Do you know what to look for when it comes to stroke warning signs? The American Stroke Association has an easy acronym to help you remember. Use the letters F.A.S.T to spot a Stroke.

F = Face drooping – does one side of the face droop or is it numb?

A = Arm Weakness – is one arm weak or numb?

S = Speech difficulty – is speech slurred?

T = Time to call 911 – stroke is an emergency and every minute counts. Note the time when any of the symptoms first appear.

In addition you may look for, confusion, trouble seeing, trouble walking, severe headache, or numbness. You can learn more about stroke, stroke prevention and symptoms you can look for at the American Stroke Association.

Delicious & Nutritious Travel Snacks for Summer

Posted on by Katie Anderson

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Fuel Your Adventures: Delicious and Nutritious Travel Snacks

Are you ready for summer travel? It’s the season of exciting adventures, but let’s not forget about nutrition on the go. In this blog post, we’ll explore a variety of delicious and nutritious travel snacks that will keep your energy levels high and your mind sharp.

6 Whole Food Options for Healthy Travel:

  • Whole fruits: Apples, pears, bananas, and cuties are perfect for on-the-go and don’t require refrigeration.
  • Unsalted nuts: Choose single-serve packets for convenience and portion control. Opt for unsalted varieties if you’re watching your sodium intake.
  • Bell peppers: Snack on red, yellow, and orange bell peppers—they’re 92% water and an ideal in-flight snack to combat dehydration.
  • Baby carrots: Pre-washed and fuss-free, you can grab pre-portioned packets in the produce aisle, or portion them yourself for added convenience.
  • Dry roasted edamame: A plant-based protein powerhouse, find it in the snack aisle or purchase online from com. It stays fresh for weeks in an airtight container.

3 Prep Ahead Powerhouse Snacks:

  • 2-Ingredient Energy Bite: Combine 1 ½ cups honey-roasted nuts and 1 ½ cups pitted Medjool dates in a food processor and blend until a dough forms. Roll into 1-inch balls. Freeze in advance for easy packing.  These will keep all day at room temperature.  Store in the fridge for 3-5 days or in the freezer for 2-3 months.
  • Roasted Chickpeas: Toss chickpeas with olive oil and spice blend, then bake @400 for 30 minutes for a crispy snack. Keep for 2-3 days in an airtight container.
  • Homemade Trail Mix: Customize your own mix with two parts dried fruit with one-part nuts. Add seeds like pumpkin or sunflower and include a whole grain element such as popcorn or whole wheat cereal for a fiber boost.

6 Grab and Go Options:

No Time to Prep? No problem! Grab one of these nutritious options commonly found at gas stations and airport kiosks:

  • KIND bars: Wholesome snack bars with natural ingredients and less added sugar than most.
  • String cheese: A convenient option packed with protein, calcium, and vitamin D.
  • Trail mix: Choose a fruit and nut mix with minimal added sugar. Check the ingredient label for this information.
  • Boiled egg: An inexpensive and filling snack with high protein absorption.
  • Single Serve Hummus or Guacamole cups: Plant-based protein from chickpeas or heart-healthy fats from avocados. Pair with veggies for a balanced and nourishing snack.

Do you have a favorite healthy travel snack? I’d love to hear from you! Drop me a line at [email protected] to share.

About Sara Dow

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].