Revealing the “Nutrition Facts” about Cereal

Posted on May 19, 2012 by Mary

Everyone who knows me is well aware I love cereal. Being a connoisseur of the “breakfast of champions” is obvious/evident if you look in my pantry and see the all the boxes (at least 10 cereals at any given time) and the fact that I am a savvy shopper and never pay over 2 dollars a box.   A bowl of cereal and cold milk is a nutrient dense way to start or even end the day. It is my comfort food.  My hunger for cereal is likely due to my wonderful childhood memories associated with it.  My older brother, Kevin, and I would get up on Saturday mornings and make a cozy fort out of as many blankets and pillows as we could gather and set it up in front of the TV. Then we would raid the kitchen and get all the cereals, a gallon of milk, bowls, and spoons then arrange it all in our fort so we could watch cartoons. After consuming several bowls and watching hours of Scooby Doo and Bugs Bunny, our stomachs and minds  would be satisfied and could then go about our busy pre-teenage afternoon playing in the canyon or at the beach.

Well, I no longer eat several bowls at a time but I still savor my cereals and even more so now that I know that I am properly fueling my body. It is a great way to get a portion of your complex carbs and fiber needs and can provide a good amount of the minerals (iron, zinc, magnesium) that many runners fall short on. While it is easy for me to determine which cereals are healthy because I have a background in Nutrition Science and for over 10 years taught Community College students how to read food labels, it is not as clear to most shoppers, especially if you only look at the front of the box.

Manufactures are competing for the “eye level” appeal of consumers so on the front of the package they try very hard to make their product appear healthier than it is. However, if you stick to getting your information from the FDA regulated Nutrition Facts panel, you can figure out what is and is not in one serving of the cereal.

Here are some tips to decipher whether the cereal claim is helpful in determining what you are actually putting in your mouth:

Claim- “made with whole grain” found on cereals such as REESES and Lucky Charms

Facts- This does not mean it is made exclusively with whole grains nor does it mean it is a good source of fiber. It only tells you that there is some whole grain in the product but could still have a large amount of refined grains and/or added sugar. While there is some health benefits from whole grain distinct from the fiber, the research supporting the benefits from fiber are stronger and the bottom line is Americans fall short on both but less clear on how to consume whole grains.

The Nutrition Facts panel is not required to show grams of whole grain, but if it has the Whole Grain Stamp then it must have at least 8 grams of whole grains per serving (goal is 48 grams). However it gets even more confusing because bran doesn’t count as a “whole grain”, so All-Bran Cereal would not carry the Whole Grain Stamp but it is one of the best choices since it is very low in added sugar at 2 grams, very high in fiber at 13 grams, and low in calories per serving.

Claim-“Fiber Plus” and “added fiber” and “40% of your daily fiber” found on Froot Loops most Special K varieties and many others

Facts- It goes undisputed that a diet high in fiber is important for gastrointestinal health and decreases risk of heart disease, diabetes, certain cancers as well as being a key component to weight loss. And the food manufactures acknowledge this fact along with the fact that most Americans do not consume and what they need (25-35 grams/day), and use this information to send the message to shoppers-“we have what you need and it taste good”. Hence comes the shelves stocked with dozens of cereals with added isolated fibers and it does not stop with cereal manufactures. Did you know in your grocery store you can buy fiber- water as well as yogurt and ice cream with fiber? If you are confused, you are not alone. Fiber rich foods are only found in plant foods, such as the whole grains, beans, vegetables and fruits. And the evidence of fiber’s health benefits is found with these fiber-intact foods. The “added” fiber that is  being put in all these products are isolated fibers such as inulin (chicory root fibers), maltodextrin, corn fiber, soy fiber that have been removed from the grain and purified into powder. Nothing harmful about eating the isolated fibers, but there is no science to support any benefit either-at least yet. So be a skeptic and after checking the Nutrition Facts Panel on your cereal that it is contains 3-6 grams fiber per serving, check the ingredient list to be sure that most of the fiber is from whole grains, bran, oats, or fruit (should be the first ingredient on the list).

Claim- “100% natural energy cereal”

Facts – there is no formal definition of the word “natural” so this term can be used on any package. Any food or drink that contains calories provides energy. And, most of us do not need to try to consume more calories.

Claim-“promotes a healthy heart”

Facts-This is an example of a structure/ function claim (distinct from a health claim that says how a nutrient affects disease risk or a nutrient claim that describes the nutrient in a food). FDA does not approve or authorize structure/function claims but do for health claims and nutrient claims. Rather, manufactures are responsible for ensuring that they are accurate and not misleading.

Examples:

  • Structure/Function Claim- antioxidant (vitamin C) berries are  “immune boosting” or ….” “iron builds strong blood”
  • Health Claim- “a diet low in saturated fat and cholesterol may reduce the risk of heart disease”= the food must be low in both fat and cholesterol; FDA examined the scientific evidence and established a clear link between the diet and health.
  • Nutrient Claim- “fat free” = the food must have less than .5 gram of fat per serving

Problem to be resolved?

There is a new Front-of-Package Labeling Initiative. Under the leadership of Commissioner of Food and Drugs Margaret Hamburg, M.D., reliable nutrition labeling of food products is a top priority for the FDA and soon will propose guidance for the industry regarding nutrition labeling on the front of food packages, and plans to work collaboratively with the food industry to design and implement innovative approaches to front-of-package labeling that can help consumers choose healthy diets.

While we wait for this new labeling regulation, use my tips and read more on how to read food labels:

Link to FDA for many tools on How to Read Food Nutrition Facts Label and use it to make healthy choices

Example Nutrition Facts Label 

Posted in Healthy Lifestyle, Nutrition | Leave a comment

Be part of the “clean–the-plate” club AND lose weight!

Posted on May 9, 2012 by Mary

A study funded by the Center for Disease Control and Prevention was released this past Monday and projected that 32 million more Americans will be obese by 2030, increasing the current rate of 35% to 42% of the U.S. population. Moreover, the proportion of Americans who are severely obese (100 lbs or more overweight) will increase to 11%, compared to the current 6%. Another one-third of American adults are overweight, and one-third of children aged 2 to 19 are overweight or obese. Obesity is defined as having a body mass index – a measure of height to weight – of 30 or greater, while overweight means a BMI of 25 to 29.9.

While many argue that it is the “food toxic- and obesity promoting- environment”  to blame, the fact remains that the genetic pool has not changed in centuries and Americans still eat too much and exercise too little.

Most Americans got the message that we need to eat less calories, specifically from added sugar and from saturated/trans fat, to fight risk of chronic disease and to achieve a healthy body weight. Yet, we still struggle with portion distortion. Many of us were taught at a young age to eat everything on our plates. So, we did. And as the dimensions of our plates increased, we would overfill them and lick them clean. Over the last 20 years the size of bowls and plates in our homes and restaurants has expanded together with our waistlines. I admit, I am a “plate cleaner” as are 66% of Americans. Repeated studies have shown that when given larger portions, people eat up to 30% more. In one recent study people were served ordinary portions for 11 days or increased the potions sizes by 50% for another 11 days. With the larger portions, there was a significant increase in how much people ate-about 400 calories a day!

So what are Americans to do? Stock cupboards with smaller dishware or reduce calorie density?

To decrease calorie intake one either has to downsize the plates or cut the calorie density (the calories per bite or per any given portion of food), or do both. How do you decrease calorie density? By filling the extra space on the plate with lower calorie, high volume foods, like fruits, vegetables and whole grains. Some studies suggest that calorie density has a greater effect than portion sizes on how much we eat. For example, in recent studies when the calorie density was decreased by 25% but portion size was unchanged, it led to a 24% decrease in calorie intake over two days. But when portion size was decreased by 25% and calorie density was unchanged it only led to a 10% reduction in calorie intake. Many would refer to this as the volumetric diet, but I call it common sense for every healthy living. Basically you feel full because of the amount of food you eat, not due to the calorie content. Of course when both were decreased by 25% it led to a 32% decrease in daily calorie intake. The take home message is decrease your portion sizes by using smaller plates AND fill up more on high fiber and high water content foods, like vegetables, and can lead to weight loss. And, “yes”-you can continue to be part of the “clean-the-plate” club and maintain a healthy weight!

And, it is easy-especially with our local farmers market now open!  Click here to find one near you.

Some examples on how to reduce calorie density:

  • Soups-start a meal with small cup of low calorie vegetable soups, the veggies and broth are very effective for decreasing hunger and soup slows down the eating process to give sufficient time for satiety to set in.
  • Salads-more veggies the better. And, use lower fat vinaigrette dressings instead of a cream based. Use less energy dense toppings such as cheeses, croutons and meats.
  • Pizzas-and less cheese, and more veggies (spinach, broccoli, mushrooms, peppers, tomatoes, and zucchini) and use whole grain crust.
  • Vegetables-in any pasta dish or stir-fry: use less fat and sugar in sauces, add more veggies and switch to brown rice/whole wheat pasta at the same time using smaller portion of the starch and protein source.
  • Fruits-have an extra slice of cantaloupe, handful of grapes, fresh strawberries, etc., in your lunch instead of pretzels, cracker, chips. Fill sandwiches full of fresh tomatoes, lettuce, cucumber, bell peppers and little less cheese and lunch meat.

For more information on the reliable research weight loss by reducing energy density and sample menus, read Barbara Rolls, PhD, The Ultimate Volumetric Diet.

For more tips on how to reduce calorie intake by downsizing your portions and include more fruits, vegetables and whole grains, Read “30 MyPlate Steps to a Healthier You.” 

Posted in Healthy Lifestyle, Nutrition, Running | 2 Comments

Boston “Melt down”

Posted on April 23, 2012 by Mary

Bart Yasso moderates the panel giving tips for surviving the race day heat: Greg Meyer, Amby Burfoot, Kathrine Switzer, RD, Dick Beardsley.

I am a huge proponent of “try nothing new” on race day, but last week at the 116th Boston Marathon I made an exception.

As most runners are aware, the weather forecast changes daily from one extreme to the other on the east coast, so there is no point to check it a week in advance. But, as race day approached, it looked like it was going to be extremely hot. Then came the email warnings from the BAA and on Saturday they held a special seminar in regards to the latest weather prediction that including a panel with medical experts and the race director.

The bottom line was that it was going to be in mid to high 80s on Monday so do not race but you should only try to run easy and take many walk breaks. And, do not even go to the start line if:

  • You are a first time marathoner (charity runners).
  • You have any illness, or medical issues.
  • You are older.
  • You have not trained in hot weather.

 

Dick and Alberto showing footage of the 1982 Duel in the Sun

Interestingly, it was the 30th Anniversary of “Duel in the Sun”. Most of my Boston bound SRA runners were at the first ever talk by Alberto Salazar with Dick Beardsley as they relived the epic 1982 race in the blazing sun.

“Blazing Sun” seemed to be the theme for this trip. For the first time in the 115 year history, the BAA offered runners the chance to defer to next year (5000 runners took the offer).  Yeah, that is how hot it was predicted to be, and it was. For the women’s elite start at 9:22am it was 70 degrees at Hopkinton; by the start of Wave 1, it was 75 degrees; by noon it was 88 degrees. And, areas of the pavement were even hotter-reported to be 112-120 degrees.

Obviously my 13 SRA runners did not train in any heat. We were blessed with 32-45 degree weather for the long runs. So, I reiterated the message of the race director as well as Dick and Alberto advice-this is not a PR day, you have to forget your race goals and run for “fun”.  And, “yes”-it is okay, this time  to try something new, such as:

  • Walk breaks for first time
  • Drink more than you usually do
  • Drink the sports drink even if you usually do not stomach it
  • Wear a hat for first time
  • Put ice in your hat
  • Take popsicles from unknown spectators
  • Go through the hoses on the course
  • Do anything to get you through what became an “ultra run and walk” for many runners!

 

 

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Fight damage with antioxidants?

Posted on March 29, 2012 by Mary

True or False?

Load up on antioxidant supplements after a long or intense workout to minimize the effects of free radical damage.

False.

While more runners are becoming aware of the importance of their post workout nutrition, many are going overboard on antioxidants and it may actually jeopardize their recovery process.

We routinely stress our bodies on long runs and cultivate our speed with intervals. The result is some intended “damage” which is to be followed by rest and adaptation and thus the body responds by becoming faster and stronger, i.e. the training effect. But, key to this process is the recovery. These hard or long workouts leave us fatigued; our glycogen drained and causes some tissue destruction.  Numerous studies show that free-radical formation increases after intense exercise and can contribute to muscle damage and soreness. Although regular physical training increases the activity of your body’s normal antioxidant enzymes to help defend against free radicals, it is suggested that taking antioxidants is beneficial since it may minimize this damage.

However, before you start stocking up on antioxidants in a bottle, you should know that it is a fine line between getting more antioxidants through food to assist your defense system and overloading your body with too much from supplements. Research is finding that there is a delicate balance of needing some pro-oxidants as well as antioxidants. Oxidants, like hydrogen peroxide, act as an important vasodilator which helps open blood vessels, and consequently oxygen and nutrients flow to muscles. Furthermore, some free radicals are important for triggering the signaling pathways that lead to increased mitochondria (powerhouse of cells). So, we need some of this “damage” to occur in order to adapt, and get stronger. Thus, avoid taking large doses of antioxidants supplements that may suppress the recovery process and the needed training adaptation.

For more on this topic read these peer-reviewed journal articles:

  • Taking vitamins after exercise my undo some of the beneficial effects of the workout… School of Sport and Exercise Sciences at University of Birmingham 2009
  • Antioxidants aren’t always good for you and can impair muscle function….Journal of Applied Physiology 2009
  • 400 IU Vitamin E/day for 5 years increase risk of death by 5%…John Hopkins School of Medicine 2005
  • 400 IU Vitamin E &/or 200ug Selenium increase prostate cancer by 17% (35,000 men from 2001-2009)…JAMA 306:1549,2011
  • Quercetin chews has no significant difference on reducing inflammation or improving endurance…Journal of Sports Nutrition Exercise Metabolism

Instead of grabbing that supplement bottle,choose to play it safe with the well-researched benefits of foods rich in antioxidants.

Your Full Nutrition Recovery Plan:

The research has been around for about 10 years now showing that the timing is as important as the composition of what you consume to initiate your recovery process. If you can eat or drink some food–in about a 3 to 1 or 4 to 1 ratio of carbs to proteins—within 30 minutes after a long or intense workout, you can enhance and expedite the recovery process.

Why? Consuming carbohydrates (only carbs can replenish glycogen) immediately after a long workout versus 2 hours later can accelerate the rate of glycogen synthesis up to 300% faster and expand the muscle glycogen storage. Adding a little protein to the carbs can help with tissue damage repair such as muscle and red blood cells. Research shows that runners not only recover sooner, but it results in a better performance during the next workout.

I have trouble eating right after a hard workout, so I created some smoothie recipes (see below) with the optimal ratio of carbs and protein.  If I am short on time, I bring a chocolate soymilk and put it on blue ice in my car. I tell the runners I coach to do the same, or buy a yogurt smoothie or low fat chocolate milk or make a half of a peanut butter sandwich, and to consume it within 20-30 minutes after the workout.

Read more about chocolate milk as a recovery drink

What about antioxidants?

On a regular basis consume more carotenes by selecting brightly or deeply colored fruits and vegetables, such as carrots, spinach, peppers, sweet potatoes, winter squash, dried apricots and mangos. For foods rich in vitamin C, add bell peppers, tomatoes, strawberries, and citrus fruit to your meals. And incorporate more vitamin E in your diet with almonds, sunflower seeds, flaxseed, wheat germ & asparagus.

Include foods rich in antioxidants soon after your hard workout. Add strawberries or blueberries to your smoothie (see my recipes below), or almonds to snack on with your chocolate milk.

Cool and soothing smoothies to pack in your ice chest for after your workout:

Put all ingredients in a blender:

Berry Good

1 low fat or nonfat vanilla yogurt (6 oz.)

1 cup light soymilk

½ cup blueberries

1 cup fresh or frozen strawberries

½ cup frozen mango (or frozen banana to make it thicker)

2 teaspoon wheat germ

(350 calories, 65g carb, 16g protein,8g fiber,190% DV vitamin C, 880 mg potassium, 18% DV vitamin E)

 

Creamy Banana Breakfast

1 cup fat free milk

frozen sliced banana

1 tablespoon reduced fat peanut butter

½ teaspoon vanilla extract

2 teaspoon ground flaxseed

(350 calories, 53g carb, 15g protein,5g fiber,1090 mg potassium, 7% DV vitamin E)

Posted in Nutrition, Running | 2 Comments

Importance of Hill Workouts

Posted on March 20, 2012 by Mary

“Hills are speed work in disguise” -Frank Shorter

“Hills are the only beneficial type of resistance training for a runner” -Arthur Lydiard

In Sacramento, where we live at an impressive elevation of ~ 25 feet, hill workouts are an often overlooked training component.  But I encourage you to seek out a hill, and incorporate it into your workouts. My training groups did another hill repeat workout Wednesday evening on Pennsylvania Avenue, followed by a hilly longer run Sunday morning. Besides the “speed” benefit, it is the perfect opportunity to work on form, but it also forces you to use your abdominal muscles so it is a great core work too!

Benefits of hill repeats:

The muscle groups you use to overcome hills are basically the same as those you use for sprinting, so hill work will help your speed. Also, it helps to strengthen and increase your stride length and recruit more muscle fibers, which is also important for fuel use in various muscle fibers.  And, despite the “naysayers”, hill training actually strengthens the muscles around your knees, helping to reduce knee injuries. Of course, if you pick a hill that is too steep, that will likely result in an orthopedic visit. In general, pick a hill that is 50-300m in length, moderate grade, and do 4-10 repeats. Read more about Mastering Hill Workouts from Running Times 

Tips on running hill repeats:

  • Keep arms at your side at a 90 degree angle, do not let arms cross your body center line.
  • Use your arms to pump you up the hill.
  • Do not over stride; strike with your midfoot.
  • Lean from ankles, not from the waist.
  • Keep your head up, chin parallel to ground, and look to the top (20 feet ahead).
  • Maintain your effort as you finish the hill, over the top.

 

Recover on the way down, but still be conscious of your form:

  • Lean from ankles as if about to fall but “glide” with short quick strides.
  • Pretend you are sweeping carpet with your feet.
  • Not only does these tips above, help reduce pounding on your legs but it helps increase stride frequency.
  • After base of conditioning and practice you will go down with less effort, less pounding and more speed.

Where to find some good hills for repeats in the Sacramento area:

  • Ancil Hoffman Park
  • Fair Oaks area has several options: California Street, Bridge Street, Pennsylvania  Avenue, Sunset Ave and many others.
  • Sections of the American River Bike trail, for example: mile marker 26, mile 27, and pretty much all the way up river towards Beal’s Point. Even Discovery Park has a bridge that works.
  • You can usually find a freeway overpass or bridge where ever you live.
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“Tips on Training for the Boston Marathon” was the topic, but Dick Beardsley’s message was so much more

Posted on March 7, 2012 by Mary

I wanted to do something special for the Boston Training Group, and when I think of the Boston Marathon, I think of the famed 1982 Boston Marathon’s “Duel in the Sun” and Dick Beardsley.

In case you did not know, the famous duel between then-world-record-holder Alberto Salazar and young unknown Dick Beardsley from mile 4 to the dramatic, 2 second difference at the finish line, is considered by fans as the most gripping marathon battle in the history of the Boston Marathon. They both broke the American Record that day, and it changed their lives forever.

So, I asked Dick Beardsley if he would come to lunch last Friday to give tips for specifically training for, and racing the hills of the Boston Marathon.  For the last few years he has been planning and training to make his marathon comeback (competitive for his age group) for this special 30th Anniversary of “Duel in the Sun”. Dick and his wife Jill without hesitating said “yes”.

The 14 Boston bound runners gathered for lunch at 11:30am and it went until 2pm. We were to be out of the room at 1pm, but we all just could not tear ourselves away from such a rare opportunity.  As always, Dick spoke with enthusiasm and humor, and showed a genuine interest in the runners training and their goals. Of course, he recounted the details of the “battle” 30 years ago, where he admits he gave everything he had and has never run that fast, 2:08:53, again. I have been fortunate to work with Dick for the last 8 years and have heard the Boston “story” so many times, but while the facts stay the same, I feel like I am re-living the race for the first time with him as he vividly describes each mile in the blazing sun. I still get the chills just thinking about it.

Before lunch ended, his wife Jill told us they have to go find an Emergency room. Not for his fractured patella that he trained on for 3 weeks before he knew it was a serious injury, but for his recent foot surgery. The pin that was keeping his toe straight had dislodged, and it was sticking out 4 inches! His foot was wrapped up, careful not to touch any chairs/tables as he left on his crunches. His dream of making a Boston comeback to celebrate the anniversary of “Duel in the Sun, had come to a sudden end.

If this were most of us, we would be in a world of self-pity, but not Dick.  At least he would never show it, as demonstrated at our lunch. Like many, I came to know and respect Dick as a tough and legendary runner. Then I began to admire him for the way he overcomes his numerous life challenges (read Staying the Course), and his positive outlook on life as well as the passion for running and life that he shares with everyone he encounters. Over the years, I have learned so much from him and have tried to adopt some of these positive characteristics.   I hope you never pass up an opportunity to hear Dick speak, I can bet you can learn something and his enthusiasm for life is contagious.

Posted in Coaching, Running, Training Tips | 2 Comments

Nutrition Facts or Quackery?

Posted on March 5, 2012 by Mary
  • Fast for 1-2 days to detoxify the body!
  • Go gluten free, it is healthier!
  • Drink beet juice to “boost” performance!
  • Buy quercetin to improve endurance!
  • Recover faster with bee pollen and whey protein!
  • Carnitine is “a fat burner” so it will help spare glycogen and enhance endurance events!

 Part of my daily life is answering questions regarding the latest health claims and proposed ergogenic aids. Runners, particularly have great questions, which motivates me to stay up to date with the most current scientific research.

Over the years, I have found it most interesting that “fads” get recycled in nutrition just as they do in fashion.  I would have never thought that the “knickers” I wore 30 years ago would come back today as the “capris”.  And, similarly with nutrition, I never thought the 1980s fad of “detoxify” or “cleanse” would re-surface in 2012.

Whether it is a new trend or supplement, Americans get confused to the point of being overwhelmed with the fast paced release of information on the internet. Runners are particularly vulnerable because they want to do everything possible to get that competitive edge.

It astonishes me that 7 out of 10 adults in the U.S. take some type of vitamin, mineral, herb or other supplements, yet most self- prescribe them rather than get tested to determine if they need it. And 2/3rds of public believe that dietary supplements must be approved by the Food and Drug Administration (FDA). When asked, many Americans do not even know how the specific  vitamin/mineral/herb they are taking function in the body, they simply buy it as a consequence of the emotional testimonials from friends and family. But, then who is the best source of reliable information? A Coach, Nutritionist, Doctor, the Internet?  Read on to see if you are correct.

In contrast, many runners do know the important body function of the mineral iron, but too often assume that they need a supplement simply because they are feeling “tired”. Most athletes do not realize is that about one in 200-250 people are susceptible to iron overload and one of the first symptoms is “fatigue”.

Read more on how to protect your health by being a skeptic when it comes to nutrition related products and information. Continue reading →

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Welcome to MaryCoordt.com

Posted on February 20, 2012 by Mary

Today you are beginning or continuing your journey to a healthy lifestyle of good nutrition and proper exercise. I will be regularly posting tips on how to get healthy through proper nutrition as well as  how to maximize your running performance.

For the last 22 years, nutrition and exercise has been my passion.  Yet, it is only in the last 15 years, that it has evolved into a career as a local nutrition and running resource. My passion for running and experience in coaching combined with my love to be with my running community  and education in the science of nutrition (Masters in Science from UC Davis) has led me to create this free, non-sponsored website  to provide you reliable information. (Read more on Education/ Qualifications under About Mary)

You’ve heard the expression, “No one can do your sit ups for you.” I don’t claim to be able to change your eating habits or make you a faster runner. That is not my goal. My goal is to provide you with information and inspiration for YOU to take charge of your own health and become a healthier, happier person.

I learned long ago that everything I ever accomplished in life was up to me. So, I challenge you – begin today to take 100% responsibility for your health and achieving your running goals.

 

 

 

Posted in Healthy Lifestyle | 5 Comments