Nutrition

Electrolyte Essentials

While we all know that it is important to drink enough water (sweating or not), what some people don’t know is that sometimes water isn’t enough to keep us hydrated as we sweat during exercise.

When we sweat, we aren’t just losing water, we are also losing what are called electrolytes. Electrolytes are essential minerals to the body that help maintain the body’s internal functioning (keeping a proper pH balance and ensuring proper nervous system functioning), keep our muscles performing properly, and ensure adequate hydration.

Sports drinks are commonly used to help replenish electrolytes after a big sweat session, but before you go grab a Gatorade or Powerade, make sure you look at the nutrition label. Make sure the sports drink, or other electrolyte solution, isn’t high in sugar. The increased sugar levels may make the drink taste better, but it won’t be as helpful hydrating you.

Not a sports drink fan? No problem, there are other alternatives to gaining back those lost minerals. Fruits and veggies that are high in calcium, potassium and magnesium are good go to’s. And while sodium (salt) is also something we need to replenish after a workout, don’t reach for the bag of chips, but rather have a handful of nuts or a small bowl of pretzels.

Written by Dr. Taylor Ryan, staff physical therapist at HPT

Eat Well, Feel Well

As we age proper nutrition becomes essential, however, getting older also can come with barriers to healthy eating habits. These barriers can include lack of appetite, decreased thirst and decreased sense of smell and taste. These barriers can be caused by a wide variety of factors, including medications and a sense of social isolation. Overcoming these barriers can be difficult, but with an open mind, positive attitude, and possibly a little bit of help, healthy eating habits can be achieved. Below you will find some tips on how to make some healthy changes to your diet. Please be sure to contact a health care provider before making any serious changes to your diet

  • Choose nutrients over calories- While those chips and candy bars may seem more appealing, they have what are considered “empty calories”, meaning they contain calories but very little nutritional value and will only sustain your hunger for a small period of time. If you’re craving something salty, try grabbing a handful of nuts or seeds instead of the bag of chips. If you have a sweet tooth, instead of going for the candy bar, try going for a piece of fresh fruit or a handful of dried fruit. These alternatives will still satisfy your cravings, while also fueling your body
  • Go for the H20- Remembering to drink water can be hard, especially if you have a decreased sense of thirst. A good way to help increase your water intake is to get a water bottle or a tumbler and always have it near you; that way you don’t have to get up and go to the kitchen, you can just reach over and take a swig or two. Another trick is to make it like a game- keep a tally in a notebook or on a whiteboard for how many cups/bottles of water you drink a day. Having that visual can help not only remember to drink water, but actually make it more enjoyable.
  • Stimulate the senses- If you have a lack of appetite due to decreased sense of smell or taste, this tip is the one for you. One way to boost your appetite is to have your food appeal to your other senses, like sight. Studies show that using bright colored vegetables and fruits in your meals can help increase your appetite and subsequently also make your meal healthier. You can also spice things up with different flavors and seasonings to enhance your taste buds. This does include salt-while salt may make your food taste better, too much of can cause/worsen certain heart issues. Instead, try grabbing spices like cinnamon, paprika, and curry, or herbs like cilantro, oregano and basil. 
  • Small and steady- You may not have the appetite for three large meals a day, and that is okay! Smaller and more frequent meals and snacks can still provide you with a sufficient amount of nutrients. When doing this, you want to be sure you are getting enough calories to meet your body’s needs, but also meeting your nutritional needs. Some examples are having a small breakfast of yogurt or oatmeal with some fruit, nuts or granola on top, or a lunch of a salad with dark leafy greens, veggies and seeds. 
  • Get moving – If you find yourself not having much of an appetite, get up and get moving! Along with its many other benefits, physical activity can help increase your metabolism and make you hungrier. Regular physical activity is also beneficial helping with proper food digestion and preventing constipation.

Written by: Dr. Taylor Ryan

COVID-19- Nutrition Tips

Similar to when we gain the “Freshman 15”, we are now having new experiences that can potentially lead to gaining the “COVID-19” Whether sheltering in place or providing care as an essential employee, this unique situation filled with stress and anxiety lends itself to developing unhealthy behaviors. Below are some steps you can take to help maintain both your physical and mental health.

Create Structure— when staying at home, it is easy to graze throughout the day instead of eating set meals and snacks. It is important to set a mealtime schedule and stick to it. This may be a good time to take advantage of not having afterschool activities and other errands– plan a nutritious dinner and reconnect as a family around the table. Just as important as your meals, plan out your snacks as well and make sure to practice good portion control.

Stock your Pantry and Fridge Strategically— it is important to keep items on hand so that you can prepare healthy meals for yourself and your family. Stock your pantry with non- perishables such as whole wheat pasta, brown rice or ancient grains, canned beans, canned tuna packed in water, whole grain cereal and crackers, tomato sauce, popcorn kernels, and fruit cups packed in juice. Try to limit chips and cookies to just one variety to help avoid overeating empty calories. Load up your fridge and freezer with eggs, low fat milk, yogurt, cheese, frozen vegetables, frozen fish/chicken/lean ground turkey, and frozen waffles/pancakes. Keep fresh pro- duce on hand that does not spoil quickly such as apples, oranges, green bananas, baby carrots, celery and potatoes.

Allow One Treat Each Day— it’s great to have something to look forward to without over- indulging. Leave the container and take out a single portion so you are not tempted to eat more. This is also a great time to get your kids in the kitchen so they can help bake cookies, frost cup- cakes, etc. Consider baking from scratch so you can substitute some healthier ingredients.

Maintain Hydration— thirst can easily be confused with hunger, especially when we are looking to snack out of boredom. Most adults require around 2L or 68 ounces of fluids each day, and it is recommended to choose mostly calorie-free options. Remember that your morning coffee or soup for lunch contribute to your overall fluid intake. Consider saving a one or two liter bottle and refilling it with your calorie-free beverage of choice to help track your daily intake.

Written by: Julie Tasher, RD

How to Reduce Inflammation by Changing your Diet

Swelling and inflammation are problems that can lead to the pain you are feeling.  To help decrease inflammation, and therefore pain, it is important to follow a healthy, well-balanced diet. The Food Guide Pyramid can help you to make wise choices by including a variety of whole grains, fruits and vegetables and eating sugar, sodium and fat in moderation. It is also important to choose more fresh foods and limit processed foods, as these have been known to lead to inflammation.

Grains:

  • Choose whole grains like whole wheat bread, brown rice, and whole grain cereals.
  • Try to avoid processed or refined grains- meaning that they are white and the good parts (fiber and B-vitamins) have been removed.

Vegetables and Fruits:

  • All are good sources of fiber, vitamins, and minerals.
  • Make sure to get a variety of color to get all of the nutrients and aim for at least 5 servings daily.
  • Vitamin C
  • An antioxidant that fights inflammation
  • Supports healthy connective tissue
  • Involved in collagen formation
  • Sources: broccoli, melons, oranges, mango, sweet potato, spinach, collard and mustard greens, strawberries, red bell peppers, kiwi, pineapple, Brussels sprouts, tomatoes
    • Magnesium
    • Works with calcium to promote bone formation
    • Sources: seeds, nuts, legumes, unrefined cereal grains, dark green leafy vegetables
      • Antioxidants and Phytochemicals
      • Have anti-inflammatory properties
      • Choose berries and other brightly colored fruit and vegetables
        • Boron
        • Some studies have shown this trace mineral to help with osteoarthritis
        • Helps cartilage and bone to absorb calcium
        • Sources: apples, legumes, leafy vegetables, carrots, pears, grapes, grains, some drinking water

Fats and Oils:

  • Total fat 25-35% of calories
  • Choose healthy fats from unsaturated sources
    • Olive oil has been shown to reduce pain and inflammation – can be used in place of vegetable oil in baking
    • Focus on Omega-3 fatty acids
      • Powerful anti-inflammatory agent
      • Sources: cold water oily fish (salmon, tuna, mackerel, anchovies, herring, sardines, lake trout), walnuts, flaxseed, canola oil, pumpkin seeds, soybeans
      • Speak to your doctor if you are interested in adding fish oil for flax supplements
      • Limit saturated fat from animal sources to less than 7% of total calories
        • An 1800 calorie meal plan should have <60 grams total fat and <14 grams saturated fat

Dairy:

  • Choose low fat or fat free dairy products daily
    • Low fat calcium products have been found to promote wt loss
    • Calcium
      • Contributes to positive bone growth and maintenance of bone density
      • Sources: low fat/fat free milk, yogurt and cheese, fortified soy milk and orange juice, dark green leafy vegetables, canned sardines and salmon with bones
      • Vitamin D
        • Low levels of vitamin D can lead to more rapid progression of osteoarthritis
        • Sources: fish-liver oil, butter and cream, egg yolks, liver, fortified milk and dairy products, fortified cereals

Protein:

  • Needed to build healthy tissues
  • Choose lean poultry, fish and seafood, nuts, legumes and seeds
  • Fatty red meat may trigger inflammation- choose lean cuts and limit
  • Soy proteins
    • May held reduce pain and inflammation
    • Sources: soybeans, soy nuts, tofu and soy milk
    • Try to limit processed soy foods

Foog Guide Pyramid
Food Guide Pyramid

Written by Julie Katz, Registered Dietitian- Baltimore, MD