So I was researching whether coffee was linked strongly with reflux disease and my sources have told me that it is the 7th most common complaint from patients who are experiencing reflux but the actual evidence in the literature is mixed, it is still not known whether it is the caffeine or other products in the coffee that cause the discomfort.
Simultaneously I saw this recent well written article on the risk of having acrylamide in your coffee and decided to share it with you. Thanks to my colleague Andy, the RD.
Coffee can cause cancer
My son was coming to visit, he has celiac disease and I wanted to make something special so I found my favourite gluten free pastry recipe, filled the pie with sliced Fuji apples and my own mincemeat made from spartan home grown apples and green tomatoes!
My daughters boyfriend who is vegetarian rated it 10/10. I was very pleased with the results, maybe not be best choice if you have diabetes but using local ingredients mad me proud.
Its exciting to share my knowledge after attending the intensive sports nutrition training at the Institution National du Sport du Quebec with some of Canada’s most acclaimed sports nutritionist in November.
The literature supports eating a high carbohydrate diet for elite athletes because metablizing carbohydrate is 5.5% more efficient than fat. One can experiment with different gels, sports drinks, hydration, and carbohydrates during training. An elite athlete will burn 3000-3500 kcal during a marathon, with with adequate training can store ~2000 kcal as muscle glycogen, 500 kcal liver glycogen, and 400 kcal gap supplemented during the race with sports drinks or gels. For those who are looking for an over 3 hr finish, the source of your energy isn’t as important.
But going back to the question of nutrition to support training, there are a few things to consider, are you trying to lose weight? Are you overtraining? You need adequate nutrients to protect your immune system.
We determine the amount of calories, carbohydrate and protein based on your level of training, weight and overall goals as above.
As a general rule, snacks should have 60g carb and about 18 g protein-
High-quality protein (~10 g):
– 2 eggs, 35 g lean meat, 40 g lean chicken, 50 g fish
– 300 ml milk, 30 g cheese, 70 g cottage cheese,200 g yogurt
– 120 g tofu, 400 ml soy beverage
• Compact forms
– 15-20 g protein powder, 20-30 g protein bar, 120-150 ml liquid meal supplement
Carbohydrates are found in many recovery foods including:
1 c chocolate milk has 20 g carb and 8 g protein, 125 ml yogurt has 25 g carbohydrate and 3 g protein, A large banana will provide another 25 g carb and 2 g protein, an orange has 15 g carb and 1 g protein.
Another lovely guide is using the plate model for supporting different intensities of sport:
You chose the plate that corresponds with your training intensity.
On the coast, it’s a great idea to make your own soups from scratch, choose the ingredients that are added, and adjust the salt with a variety of vegetables and herbs.
I’m looking for a soup that is dehydrated, easy to prepare, high in salt to maintain sodium levels for an athlete who is competing in the upcoming Tougher Mudder, an 8 hour overnight, 50 mile race in Los Angeles
He wanted a gluten free chicken noodle soup. Haven’t been able to come up with this… but there are a few alternatives, only the chicken bouillon cubes are available dehydrated, so far in my search.
Not that anyone else on the coast is crazy enough to do this race but see the best choices that I found:
GoBIO Organic Chicken Bouillon Cubes with 451 mg sodium per cup
and Campbells Herb Chicken & Rice with 770mg sodium per cup!
Please note I’m attempting to find high sodium (salt) soups!
A close friend has called on my skills to help him with navigating the maze of restrictions imposed with a renal diet. This was a sudden diagnosis and he is overwhelmed.
First of all, it is important for us all to keep our blood pressure optimally at 130/80, new guidelines to keep our kidneys functioning well. The dietary component which will keep your kidneys healthy includes restricting your salt and keeping your body weight close to target, which may vary depending on your genetics.
Secondly you want to stop smoking or if you are diabetic, you want to keep your blood sugars close to target.
Thirdly if your kidneys stop functioning, you may need to restrict your protein, this preserves kidney function, so the Paleo diet may not be a good choice but a vegetarian diet may also be a difficult choice.
When your kidneys fail, you often need to restrict you potassium- some of those loved fruits (bananas and oranges) and vegetables (tomatoes and potatoes)
Lastly the phosphate in your diet often becomes a problem, this mineral is often found in foods that we naturally choose because they are healthier
dairy, proteins, legumes, nuts, whole grains. There are phosphate binders that you may be prescribed.
The diet for chronic kidney failure in fact doesn’t seem very healthy but is important for your compromised kidney and your longevity.
This new publication has many of the details you need to learn about, including recipes with herbs and spices give more flavour to your food while restricting the salt (sodium). Its available at Gibson’s Library.
If you need help navigating this maze and want your diet analyzed, these are services that I provide, helping you to get on the right track!
Please contact Jan Stephens at email@example.com if interested in signing up!
New dates: March 1-29th for Smart Start!
Japanese culture and diet
The is a wonderful commentary about the Japanese culture and food guide, have to admire Andy the RD!
I did my masters research on “the effects of dietary fat level on cold exposure in rats” and learned that rats have much more brown adipose fat than humans, in fact humans have only a very small amount. It seems very improbable that research done on rats will relate to humans, and that a small patch with hormones can affect the thyrold to convert white adipose tissue to brown adipose fat seems very unlikely….we’ll see….
How a tiny tummy patch could cut fat fast, and without exercise
Thanks UBC, These are great tips for students and adults alike!
Parents: Encourage your adult children to sign onto this site!