Weighing in on the New Year

So you’re a resolutionist. You’ve resolved to eat right this year and get regular exercise, right? Slimming down and getting healthier are common New Year’s resolutions, but following through on the commitment is an uncommon accomplishment.

There are many pieces in the weight management puzzle. Emotions, appetite, will-power, self-image, and confidence all play a part. The road towards healthier eating usually starts with some simple lifestyle changes. Make healthy eating and regular exercise part of your everyday life. Sound easy? It’s not. You have to work at it.

In terms of exercise, the most important thing is to choose activities that are fun and that you can do on a regular basis. Instead of watching TV after dinner, go out for a brisk walk around the neighborhood. Recruit a friend or family member to keep you company.

Here are some ideas to get you started:

Snow Fun!

Build a Snowman	285 calories burned per hour
Have a Snowball Fight	319 calories burned per hour
Make Snow Angels	214 calories burned per hour
Shovel the Driveway	428 calories burned per hour
Go Ice Skating	476 calories burned per hour

PT Tips that can help lead to a healthier New Year:

• Eat three meals a day that are low in saturated fat. Meals should include a variety of fruits, vegetables, fish, lean meats, grains, cereals and low-fat  dairy products.
• It’s okay to snack if you snack smart. Include fruits and veggies with fun dipping sauces. Fruits and veggies are low in fat, packed with nutrients. Smart Snacks
• Choose a variety of foods to get enough carbs, protein and other nutrients.
• Eat only enough calories to maintain a healthy weight for your height and build. If you’re training, take into account the extra calories you’re burning.

Here’s to a healthy, happy 2010!

Podcast: Pretty Tough Peak Performance Episode 08

Podcast: Play in new window | Download (Duration: 5:12 — 4.8MB)

Pretty Tough is proud to present the eighth in our series of weekly podcasts focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 008: Rebecca Scritchfield discusses the ins and outs of sports drinks.  Listen as Rebecca provides essential details about nutrition, hydration and maintaining optimum health.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s  expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

Podcast: Pretty Tough Peak Performance Episode 007 Pt. 2

Podcast: Play in new window | Download (Duration: 5:10 — 4.7MB)

Pretty Tough is proud to present Part 2 of our seventh podcast in our weekly series focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 007 Part 2: Rebecca Scritchfield discusses the ins and outs of energy drinks in our second of a two part  podcast. Listen as Rebecca provides more essential details about energy drinks, nutrition and maintaining optimum health and fitness.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s  expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

http://www.rebeccascritchfield.com

Talkin’ Turkey – Holiday Game Plan

The holidays are a time to reflect on the bounty of nature and, more importantly, pig out with family and friends. For many athletes, the holidays are also a time to compete in a special tournament or competition. Whether soccer, basketball, running or some other sport, you want to enjoy the great spread, especially the desserts, without giving up your game. What’s a player to do?

If you’re trying to maintain a healthy lifestyle, don’t feel like you need to be deprived of your holiday favorites. Fitting all the yummies into a healthy eating plan is easy. Try to eat smaller portions, replace high calorie foods for lowfat options or slightly alter your recipes. For example, replace two egg whites for one egg or used dried fruits intead of nuts, or try evaporated skim milk in place of cream or whipping cream. You can also snack on foods that are high in soluble fiber such as fruits, veggies, and legumes – they actually slow down food digestion and make you feel full longer.

Roast turkey, a holiday staple, gets high marks from most dietitians for overall nutrition. It’s low in fat and high in protein. It’s also a good source of iron, zinc, selenium, phosphorus, potassium and B vitamins. A 3-ounce serving of boneless, skinless turkey breast contains 26 grams of protein, 1 gram of fat and 0 grams of saturated fat. To keep it healthy, you may want to forgo the skin and choose white over dark meat. Also, try to buy a wild or farm-raised bird without hormones and antibiotics. If you’ve got a holiday sports event you’ll be burning plenty of calories so for this one day, it’s probably okay to “have it your way.”

Side dishes can be traditional or creative but chances are there will be some potatoes on the table. You can add butter and sour cream, or you can make them lower in fat by using broth as a liquid or 2% milk instead of cream. Another way to add a lot of flavor without adding extra calories is to mash them with a few cloves of roasted garlic, which adds a mellow flavor. However you eat ‘em, they’re a great source of vitamin B6.

Stuffing can also get a holiday makeover and added nutrition by using whole-wheat bread and adding ingredients such as:

• Chopped vegetables (onion, celery, mushrooms, and eggplant)
• Nuts (toasted walnuts, pecans, or almonds)
• Fruits (fresh or dried cranberries, apples, apricots, or pears)
• Wild rice

Cranberry Sauce, always a staple, is rich in antioxidants which help protect your body from free radical damage. Cranberries also contain salicyclic acid, the same anti-inflammatory found in aspirin. Less inflammation means faster recovery so eat up!

Freshly picked pumpkins from the pumpkin patch are ideal for decoration, but the canned version wins for ease of preparation as well as for its nutrient score. In terms of both dietary fiber and beta-carotene, canned pumpkin’s nutritional profile far surpasses that of fresh. If you’re concerned about carbs and calories, consider:

• Pumpkin mousse or soufflé as an alternative to pumpkin pie.
• One-crust or no-crust pies rather than two-crust pies.
• Nonfat or reduced-fat whipped topping rather than full-fat whipped cream.
• Replace refined sugar with whole-grain sweeteners such as barley malt syrup.

Most experts say you shouldn’t view a holiday dinner as a meal of extreme excess or extreme restriction. To support the rigors of training, you need to eat well, but don’t forget a dose of good, sound common sense. The best game plan is to eat small portions of a variety of protein, fat, and carbohydrates throughout the day. And most important, take time to enjoy your friends, teammates and family.

Cheers, and happy, healthy holidays to all.

Podcast: Pretty Tough Peak Performance Episode 007 Pt.1

Podcast: Play in new window | Download (Duration: 6:27 — 5.9MB)

Pretty Tough is proud to present the seventh episode in our series of weekly podcasts focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 007 Part 1: Rebecca Scritchfield discusses the ins and outs of energy drinks in our first of a two-part podcast. Listen as Rebecca provides essential details about energy drinks, nutrition, and maintaining optimum health and fitness.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

http://www.rebeccascritchfield.com

Podcast: Pretty Tough Peak Performance Episode 006

Podcast: Play in new window | Download (Duration: 5:27 — 5.0MB)

Pretty Tough is proud to present the sixth in our series of weekly podcasts focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 006: Rebecca Scritchfield discusses how an athlete can eat well while on the go.  Listen as Rebecca provides essential details about nutrition, hydration and maintaining optimum health.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s  expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

http://www.rebeccascritchfield.com

Podcast: Pretty Tough Peak Performance Episode 005

Podcast: Play in new window | Download (Duration: 9:27 — 8.7MB)

Pretty Tough is proud to present the fifth in our series of weekly podcasts focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 005: Rebecca Scritchfield discusses the importance of fueling during exercise for athletes. Listen as Rebecca provides essential details about nutrition, hydration and maintaining optimum health.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

http://www.rebeccascritchfield.com

Podcast: Pretty Tough Peak Performance Episode 003

Podcast: Play in new window | Download (Duration: 8:57 — 8.2MB)

Pretty Tough is proud to present the third in our series of weekly podcasts focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 003: Rebecca Scritchfield discusses the importance of meal balancing for athletes.  Listen as Rebecca provides essential details about improving athletic performance through proper nutrition.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s  expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

http://www.rebeccascritchfield.com/

Podcast: Pretty Tough Peak Performance Episode 002

Podcast: Play in new window | Download (Duration: 6:55 — 6.3MB)

Pretty Tough is proud to present the second in our series of weekly podcasts focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 002: Rebecca Scritchfield discusses the importance of meals and meal timing for athletes. Listen as Rebecca provides essential details about avoiding hunger and maintaining good nutrition and overall health.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s  expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

http://www.rebeccascritchfield.com/

It’s Girl Scout Cookie Time

It’s that time of year again. But if it seems easier than ever to finish off a box of Girl Scout cookies, it may not just be in your head. The lousy economy is taking a bite out of even the venerable Girl Scout cookie which has found itself downsized this year.

To offset the cost increases of cookie ingredients, Girl Scouts USA made the decision to shrink its cookie boxes, package fewer cookies into boxes of Thin Mints, Do-si-dos, and Tagalongs, and reduce the size of its Lemon Chalet Crèmes.

According to the organization, the cost of flour rose by 30 percent, assorted cooking oils by 40 percent, and cocoa by at least 20 percent. The company felt this was the best method of dealing with increasing raw material prices. Alternatively, Girl Scouts could have used cheaper ingredients, or raised cookie prices from their current price of $3.50 per box.

Even though some boxes contain fewer cookies, and some cookies lost some heft in the redesign, it is still a good idea to know the caloric content and serving size of your favorite cookie. There are currently two bakers that make the cookies, ABC and Little Brownie, but the calorie count is similar. Average serving size? 2.5 cookies. Average calories? 150. Calories per box of Thin Mints? 1120 calories.

By the way, the Girl Scouts have issued a press release recently stating that their cookies are not affected by the current peanut butter warning.

Girl Scout Cookie History

•The earliest record of Girl Scouts selling cookies was of a 1917 service project by the Mistletoe Troop in Muskogee, Okla.

•In 1933, 44 Girl Scout cookies cost a mere 23 cents.

•The words “Girl Scout Cookies” first appeared on a box of cookies in 1935, for the Girl Scout Federation of Greater New York.

•Thin Mints, or Chocolate Mints as they were called then, officially made the scene in 1951, along with sandwich and shortbread cookies.

•Girl Scout cookies free of trans-fatty acids went on sale in 2007.