By Alexa Bosshardt, MPS, RD, LDN

This article presents five Bad Fad tendencies to avoid when starting in on those New Year’s Resolutions to exercise more and eat healthier, to lose weight, drink less, avoid white sugar and refined grains and Meat Lovers’ Pizzas and Buffalo Wings (with a delayed start on the last two until after the Super Bowl) and any other promises that are soon to be broken. This will be the first of 6 articles that will be posted every other month. Each Bad Fad will be explained in more detail in subsequent articles.

Bad Fad #1: Avoid any diet that encourages the consumption of an excessively high amount of stimulant ingredients. “Are you overweight? Do you want to lose 100 pounds in 8 months? Do you enjoy drinking 10 to 14 cans of Red Bull a day? Do you thrive on up to 1120 mg of caffeine daily?” This is how the intro to The Red Bull Diet begins. Need I go any further? Learn to recognize all the ingredients on a label that are sources of central nervous system or other stimulation to the body and understand your own body’s tolerance for stimulants.

Caffeine is considered a “legal” stimulant and has generally been proven to boost one’s mental energy level, as well as enhance physical output. Caffeine in the amount of 50-100 mg. (about what is contained in a good strong cup of coffee) is relatively safe for most as a mind and body booster; however, many “energy” products, as well as weight loss aids, can contain upwards of 200 mg. or more of caffeine, as well as other stimulants, such as Guarana, Yerba Mate, Hoodia Godonii Extract, Green Tea Extract, Bitter Orange/Ephedra and Ginsing. Excessive consumption of stimulants can cause nervousness, insomnia, gastric distress, increased blood pressure, an irregular heartbeat and, even, death. Go to www.energyfiend.com   and click on “Death by Caffeine” to determine the amount of your favorite energy product, based on your weight, it takes to kill you. Nice…

Bad Fad #2: Avoid any diet that overemphasizes any of the three macronutrients. This includes high protein diets, which tend to continue in popularity in one form or another. Carbohydrate has always been and will continue to always be the brain and body’s preferred source of Calories for immediate and intense energy. In addition, plant foods provide fiber that animal foods do not. Fat calories and fat stores are also a vital source of energy that the body most effectively uses to sustain caloric needs during exercise of moderate intensity and longer duration. Mono and poly unsaturated oils from plant sources are heart healthy, as are fatty fish oils, which also provide positive cognitive support.

High quality dietary protein is important to make the proteins the body needs for growth, maintenance and repair of muscle tissue, as well as to perform so many other functions, including making hormones, some enzymes and antibodies and providing strength to hair and nails. Certain amino acids, particularly the branched chain amino acids, play an important role in muscle recovery after exercise. However, most Americans, including athletes, can easily meet their body’s protein needs without sacrificing the body’s need for carbohydrate. In addition, many athletes tend to over-supplement with protein-based powders and bars, thinking they need much more protein than they really do. Protein needs are based on a “grams of protein per kg.of body weight” formula and, also, as “protein Calories as a percent of total Calories consumed”

Bad Fad #3: Avoid any diet that is “hypo caloric”. As the name suggests, a “hypo caloric” diet refers to any diet that is too low in Calories to support a person’s basal metabolic needs (BMR or “basal metabolic rate”). An individual’s BMR is dependent on many factors, including, height, weight, gender, body fat % and age and reflects the body’s caloric needs when the body is at rest. For a sedentary individual, this may represent about 2/3 of daily Calorie needs. Other factors, most importantly exercise, can significantly increase the body’s total caloric needs. Hypo caloric diets may restrict intake to as few as 400-500 Calories per day and include liquid “elimination” or “cleansing diets”, such as the Lemonade Diet and the Hollywood Juice Diet. The HCG Diet, the focus of numerous recent filings by the FTC and FDA, is both hypo caloric and applies “magical” properties to the use of HCG. (www.fda.gov/hcgdiet) . Which leads us to Bad Fad #4:

Bad Fad #4: Avoid any diet that assigns mystical and magical fat-burning properties to any one food or drink, such as The Cabbage Soup Diet, The Chicken Soup Diet, The Grapefruit Diet, or The Cookie Diet. No single food is a nutritionally complete food and no single food has special fat-burning properties. If this were true, do you think over 2/3 of the people in this country would still be overweight or obese? Just saying…

Bad Fad #5: Avoid any diet that is based on theories of “conscious combining”. The Grandma of these types of diets, The Beverly Hills Diet, was first published in 1981 and contains useless and unproven diet advice such as every day must start with fruit and only fruit and once another food is eaten that day no more fruit can be eaten for the rest of that day. The premise of the diet is that eating one type of food with another (a protein with a carbohydrate, for example) destroys digestive enzymes and causes weight gain and poor digestion. Really? The Cabbage Soup Diet crosses into this “conscious combining” territory, as well, with such nonsense as allowing bananas only on Day 4 and no baked potatoes on Days 3 and 6. These diets make dieters feel as if they will fail to lose weight if they deviate from the very strict guidelines of the daily meal plans and completely muddles the way the body physiologically reacts to food.

Stay tuned for upcoming articles that will address each of these “Bad Fads” and more! In the meantime, “Eat well, Be Well!”

Alexa Bosshardt is a Registered/Licensed Dietitian, a professionally trained chef and an avid cyclist. FitCulinary, LLC is a company dedicated to providing nutrition support and developing recipes and new products for restaurant companies and food manufacturers.

“Water, water everywhere nor any drop to drink” is the quote from the Rime of the Ancient Mariner by Samuel Taylor Coleridge describing the Ancient Mariner in the early 1800’s who is stuck at sea. Many of us in Florida enjoy cycling either along A1A at the edge of the Atlantic Ocean, following the Gulf on the west coast or through routes that include views of lakes, ponds or rivers. All that water, yet not a drop to drink! Although it is important all year long to plan ahead and stash enough fluid and snacks for a long ride, it is critically important to be prepared to stay hydrated in the extreme heat and humidity of a South Florida summer.

Water is the most crucial nutrient to replenish in the heat and should be consumed just prior to exercising as well as during regular intervals while on the bike or any exercise of long duration. In addition, electrolytes and carbs need to be replenished as we sweat and burn calories.  Your individual hydration and refueling needs will vary depending on many factors, including height, weight, degree of conditioning, the amount you perspire and your body’s metabolism. Humidity actually hinders the body’s ability to cool itself as it sweats and, thus, accelerates dehydration.  A starting guideline would be to drink about 4-6 oz. water every 15-20 min. and consume somewhere between 30-60 g. carbs per hour. One sign of sufficient hydration is when urine passed is either light in color or clear.

 Enhanced waters and sports drinks are appropriate hydration choices when exercising 60-90 min. or more to ensure the body is replacing electrolytes, especially sodium, lost in sweat. These choices may also include added potassium, an electrolyte that also plays an important role in the body’s ability to maintain proper acid-base and fluid balance, and the minerals calcium and magnesium, which are also lost in sweat.  Sports drinks will also provide carbs to help the body replenish depleting glycogen stores.

 Although sodium is the electrolyte we lose the most of during exercise, potassium is the electrolyte many American diets are deficient in. Any diet that is more centered on highly processed, prepackaged “convenience” foods and chain restaurant selections is likely to easily contain thousands of milligrams of sodium. The current Dietary Guidelines for Americans set the recommended daily sodium intake at 2300 mg. or the equivalent of about 1 tsp. of salt. Of course, any endurance athlete is going to take that guideline with, well…a grain of salt. However, the need for more sodium shouldn’t overshadow the body’s need for adequate potassium, as well.

The Dietary Reference Intake for potassium is 4700 mg. Potassium is fairly abundant in a diet that emphasizes fresh and dried fruits, vegetables, legumes, nuts, dairy and meat. In addition, potassium is often added in small amounts to sports drinks and to gu, gels, gummy chews and other specially formulated performance aids.

The chart, below, highlights some foods that are naturally high in potassium, as well as many other nutrients:

Watermelon-Jicama Salad with Citrus Herb Splash

One way to stay hydrated throughout the day is to choose foods that are high in water. This simple and refreshing salad will help replace water lost in that summer heat!

Yield: about 6 servings (1/2  c. per serving)

Per 1/2 c. serving: 40 Calories, 0 g. fat., 0 g. protein, 10 g. carbs, 8 g. sugar, 2 mg. sodium, 136 mg. potassium, 10% DV Vit A, 20% DV Vit C

 1 lb. seedless watermelon cut into ½” cubes (about 3 c.)

2 oz. peeled and julienned Jicama* (about 1 c.)

2 tbsp. orange juice

1 tbsp. lemonade concentrate

½ tsp. each “chiffonade” (finely julienned) fresh basil and mint leaves

Optional: Balsamic Reduction Drizzle

To make Balsamic Reduction: Gently simmer 1 c. Balsamic vinegar down to 1/4 c. Stir in ½ tsp. honey while hot. Cool and pour into squeeze bottle. Drizzle ½ tsp. per salad portion, if desired.

Mix watermelon and jicama together in medium bowl. In small separate bowl, whisk juices and herbs together with a fork and gently toss with fruit. Chill until ready to serve.

• Jicama is a crunchy tuber (actually a legume) that can be found in many grocery stores in South Florida or ordered from a produce manager, if not available.

 Super Summer Salsa!

Salsa and whole grain tortilla chips are a quick and easy snack to help replenish sodium lost in sweat during your ride. This salsa is “fortified” with complex carbs and protein from the beans and healthy fat from the avocado.

 Makes about 3 c.

Per ¼ c. serving (Salsa only) : 35 Calories, 1 g. fat, 2 g. protein, 5 g. carbs, 1 g. sugar, 270 mg. sodium, 38 mg. potassium, 10% DV Vit A, 8% DV Vit C

 2 c. Mild, Medium or Hot Tomato Salsa of choice

½ c. canned black beans, drained and rinsed

½ c. (about 3 oz.) diced fresh mango

1  whole (about 4 oz.) diced fresh ripe avocado

1 tbsp. minced fresh cilantro

 1. In medium mixing bowl, gently fold all ingredients together.

2. Serve with whole grain or multigrain dipping chips of choice.

Super Foods for a Super You in 2011

Although there may not be one agreed upon definition of what constitutes a “super food”, many nutrition experts agree there are certain foods or categories of foods that definitely offer more of a health punch than others. Our choices of super foods this year include a selection of foods that can not only contribute to an overall healthy diet but, also, may provide some added nutritional and functional benefits for athletes.

Power pigments!

Cranberries, goji berries, cherries, blackberries, raspberries, acai and pomegranate are examples of fruits that contain red, pink, purple and blue colors called anthocyanins and have high amounts of antioxidant activity. Antioxidants offer the health benefits of scavenging those free radicals that can increase risk of developing certain types of cancer and lead to premature aging.

Berries are a good dietary source of Vitamin C, which is important to support the body’s immune system and reduce oxidative damage during intense exercise.  Anthocyanin-rich fruits also contain potassium to help maintain the body’s electrolyte balance. Blueberries, raspberries, blackberries and pomegranate are all great sources of dietary fiber, as well.

Pomegranate and cherry juices, in particular, have been found to be great as recovery beverages to minimize post-exercise pain and muscle soreness. According to the Cherry Marketing Institute (www.choosecherries.com), tart cherries are a great source of a natural anti-inflammatory called melatonin, which may help decrease swelling in the joints and muscles.

It’s good to be “in the red” this year!

Any cooked tomato product, including spaghetti or pasta sauces, canned tomatoes of any type and tomato-based juices are packed with Vitamin C and potassium. More importantly, canned tomato products a valuable source of lycopene, a deep orange-red carotenoid pigment with high antioxidant properties. Lycopene is also associated with lowering the risk of certain types of cancers and preventing fatty plaque build up (atherosclerosis). Many canned tomato products are available with reduced amounts of sodium, if that is a concern.

These fats are where it’s at!

Avocados and olive oil are rich sources of heart healthy monounsaturated fatty acids and alpha-linolenic acid (ALA), a precursor to omega 3 fatty acids, which may help moderate inflammation after exercise. The greenish hue of some extra virgin olive oils (“EVOO” for you foodies) is indicative of the pure pressings of the fruit and the unique flavor imparted to the oil.  According to www.oliveoilsource.com, high quality extra virgin olive oil, in particular, provides a high content of antioxidants, polyphenols, and vitamins E & K, chlorophyll and carotenoids. Other healthy fats are those in nuts and seeds and fatty fish, such as salmon, trout and tuna. Healthy fats should be included as a part of every athlete’s diet.

Chocolate. Period.

As a self professed chocoholic, I would have included this on the list, regardless! Cocoa (not Dutch processed with alkali) and many types of dark chocolate contain flavonols, which are naturally occurring compounds that may positively affect vascular health.  Flavonols may help lower blood pressure, increase blood circulation, and lower cholesterol. Chocolate is, also, a favorite flavor for manufacturers formulating high protein drinks because it can mask strong whey or soy protein flavors that, otherwise, might be objectionable. Chocolate milk, which is also a great source of bone building vitamins and minerals, carbohydrate and protein, is often touted as an ideal post-exercise drink to support muscle recovery.

Don’t let this super food be “Greek” to you!

If you have never tried Greek-style yogurt, put this super food at the top of your next shopping list! Protein needs for endurance athletes increase as glycogen stores run low and should be included as part of the refueling process during extremely long work out events, as well as being an important part of a recovery and post workout meal. Non-fat Greek style yogurt has no fat and about twice as much protein as more traditional yogurts or about 20 g. protein per 8 oz. cup! All yogurts are a great natural source of branch chain amino acids (BCAA) that many athletes take in supplement form to help delay fatigue during prolonged exercise.

Alexa Bosshardt, MPS, RD, LD/N is a Registered Dietitian and Research Chef and a Principal of FitCulinary, LLC, a company specializing in developing recipes for and providing nutrition support to the restaurant and food manufacturing industries.

How much is “too much”?

According to research conducted by Dr. Richard Johnson, author of  The Sugar Fix,  many Americans consume as much as a half pound of sugar per day. Even if you never open a packet of sugar, eat a candy bar or put jam or jelly on your toast, chances are the combination of the “natural” and hidden sugars in the foods you consume still contain enough sugar to categorize you as a “typical”. Be aware that products labeled “no added sugar” might still be high in naturally occurring sugars. There is virtually no chemical difference between added and natural sugars. Sugar is sugar. Leading health organizations suggest we consume no more than 10% of our daily Calories from sugar; regardless of the source. That would translate into just 200 sugar Calories (50 g.) or about ¼ cup of sugar for someone on a 2000 Calories per day diet. An August 2009 report in the Journal of the American Dietetic Association estimates that nearly 17% of the Calories in the typical American diet come from added sugars alone.

Hey, there, “Sweetie”

We are all born with an innate preference for sweet. What baby wouldn’t prefer strained apricots to strained peas? Many children and adults alike today choose soda, juice flavored beverages or sweetened waters over plain water. Even if the sweetness comes from nonnutritive sweeteners or sugar substitutes, such as aspartame, sucralose or stevia, the beverages of choice are sweet. Sugar does more than make the food and beverages we crave taste good. It is considered a “functional ingredient” that adds texture and color to baked and canned goods, preserves jams and jellies, enhances creaminess in frozen confections and “balances” saltiness.

Does Sugar Make You Fat?

Let’s face it: Over two-thirds of all Americans are either obese or just plain overweight. We are quick to blame the fast food industry and restaurants, in general, for serving portions that are more appropriate for a small village than one average person. Many blame food manufacturers for loading up foods with added sugars and, in particular, high fructose corn syrup (HFCS) to explain why so many can not achieve and maintain a desirable weight. It is true that research has found an excessive intake of high fructose corn syrup (HFCS) may lead to metabolic abnormalities and insulin resistance in some people. In general, though,  since most sugar merely contributes carbohydrate Calories but no other nutritional value to the diet, excessive sugar Calories of any type can displace more nutrient-dense food choices.  Bottom line (pun intended): consuming more Calories from any source that the body does not need can effectively be stored as fat until the body needs those reserves.

Watch the Sugar Rush

One reason to choose fluids as opposed to solid food during exercise and afterwards is to expedite the input: it is more time efficient to drink than to eat. Many “energy” drinks are full of sugar and/or supply “energy’ in the form of B vitamins, amino acid derivatives, such as taurine and carnitine, and central nervous system stimulants, such as caffeine and/or guarana. Although some sugar and, in particular, lower glycemic sugars, may be an important and accepted part of the hydration and performance enhancing equation, knowing how much sugar and the types of sugars you are consuming are important factors in determining the role that any beverage choice plays in an overall training diet. When possible, consume a simple sugar in a “mixed nutrient food” that includes some protein, fiber and fat, can help moderate the subsequent rise in blood sugar. For example, consider eating a whole apple, spread with 1-2 tbsp. natural peanut butter or almond butter, instead of drinking the equivalent amount of Calories in just apple juice.

Moo vs. Gu

 Think milk is “kids’ stuff?” Plain nonfat or even flavored low-fat milks, such as chocolate milk, provide a nutrient-rich alternative to soda or high Calorie enhanced, flavored waters. Milk is an excellent source of protein, calcium, potassium, magnesium and Vitamin D. For those who are concerned about the “sugar” in milk, remember that the sugar in white milk is lactose or milk sugar, which has the same Calories per gram as other sugars but is less “sweet” and produces a much lower glycemic response. Try a fortified milk, such as High Protein Chocolate Boost® with 15 g. of protein per 8 oz. serving and 240 Calories as a nutrient rich addition to your training diet. The International Journal of Sport Nutrition and Exercise Metabolism, 16(1)78-91 supports chocolate milk as an example of a great post exercise recovery choice.

Energy gels and “gummies”, such as Gu Energy Gel®, Gu Chomps™, Luna Sport™  Moons and Cliff Shot Bloks® are examples of carbohydrate based energy supplements that contain a number of different sugars, including maltodextrin, tapioca syrup, organic brown rice syrup, fructose and/or cane sugar. They are a source of quick, portable energy and come in lots of great flavors. Each serving provides about 100 Calories. They are a source of sugar and other carbs, but provide no fat or protein. They are concentrated, solid forms of carbohydrate energy and, thus, should be complemented with water or other appropriate fluid for hydration.

Become “Sweet Smart”

Many leading health organizations, including the American Dietetic Association and the American Medical Association confirm there is very little difference in the chemical composition, as well as the Calories and the body’s method of metabolizing most forms of sugar. All nutritive sugars, except the polyols, contain about 4 Calories per gram. Below is a look at some popular and commonly used sugars:

Agave syrup or nectar is often labeled as “low glycemic”, meaning that it does not cause as rapid a rise in blood sugar as sucrose. Its glycemic index is, actually, about one fifth that of table sugar. Agave contains about 20 Calories per tablespoon.

Brown Sugar comes in ‘light” and “dark” forms and is, basically, refined sugar with a molasses-type syrup added for color and flavor.

Fructose and glucose are the two molecules that make up sucrose. Fructose is about one and a half time sweeter than sucrose. Fructose on a food label often is perceived as more “natural” because it is fruit sugar. However, an Oct 2009 Tufts University Heath and Nutrition Letter article discusses that a diet high in fructose may decrease insulin sensitivity and increase fat deposits in the liver.

Honey, which is often perceived as being more “natural” and, thus, more healthful, is higher in fructose than sucrose (table sugar) and actually has more Calories per teaspoon (20 Calories) than sugar (16 Calories). Since fructose is sweeter than table sugar, a benefit to choosing honey would be that one would use less of it.

Maltodextrins are sugars that are more easily digested and not as sweet as other simple sugars. They contain the same 4 calories per gram as other sugars.

Molasses and, in particular, unsulfured blackstrap molasses is a tough taste to acquire for your morning coffee. Yet, it is a great, low glycemic sugar that is a pretty decent dietary source both of calcium and iron, as well as potassium and magnesium. “Blackstrap” molasses comes from the third and final boiling of the sugar syrup and has the strongest flavor of all products labeled “molasses”.

Polyols or sugar alcohols, such as maltitol, mannitol, xylitol, sorbitol and isomalt are reduced-Calorie sugars that do not promote tooth decay or cause cavities and do not spike blood sugar levels. They are generally used in chewing gums, dietetic candy designed for diabetics and other baked goods. Some polyols can have a laxative effect if consumed in large quantities. They have about half the calories of sugar.

Sucrose is what we refer to as “table sugar”. Sugars are characterized by how sweet they are, relative to sucrose, Sucrose on a label is typically listed as cane sugar or beet sugar and contains 16 calories per teaspoon.

Turbinado sugar (as in those cute burlap packets of Sugar in the Raw®) is granulated sugar with a light brown color and a slight molasses color. It is perceived as being more “natural” because it is less refined. Nope. Sorry, not more healthy.

Banana Bran Muffins 

These “hearty” muffins (over 2 ¼ oz. ea.) get their fat mostly from healthy Canola oil and their sweetness from low-glycemic Agave and the natural sugar in the banana!

Yield: 12 count                         

 Dry Ingredients:
¾ c. all purpose flour
¾ c. whole wheat flour
¼ c. dark brown sugar
¼ c. wheat bran
1 tsp. baking soda
1 tsp. baking powder
¼ tsp. salt

Wet Ingredients:

¼ c. Agave nectar
1 whole egg
¼ c. All Whites® (or other brand) Liquid Egg whites
¼ c. nonfat (skim) milk
1/3 c. Canola oil
1 ripe banana, pureed
1 tsp. vanilla extract
Optional: ¼ c. 70% dark chocolate chips*
Topping: 1 additional tablespoon wheat bran

Preheat oven to 350 F. and paper line or spray with pan oil 12 muffin tins.
1. 1n 1 qt. bowl blend all dry ingredients together well
2. In separate 1 qt. bowl, beat all wet ingredients together at high speed 1 minute.
3. Gently fold dry ingredients into wet, mixing just until moistened. Do not over mix.
4. Use an ice cream scoop to fill muffin cups. Sprinkle additional bran on top, if desired.
5. Bake at 350 F. approx. 15 minutes or until centers are just dry. Do not over bake. Store in airtight container. Freeze, if desired.

*Recipe analyzed WITH chocolate chips because they’re not an “option” for me!