Attention Athletes

If I haven't personally convinced you to look at your diet for the answer to most health and fitness concerns, read this article:

Unhealthy Lifestyle Nearly Ruined Famiglietti

Then, pick up the phone and call 301.231.0026 to receive your Nutrition Evaluation from Registered Dietitian/Certified Personal Trainer Melissa Bosslet or Elizabeth Blumberg. Watch your sports performance soar!

Living Without

The magazine Living Without provides a magnitude of wonderful information for anyone with food allergies or food sensitivities. They always offer wonderful recipes and allergen-free product suggestions - you can even sign up for weekly emailed recipes. Monthly articles are a great resource as well. Living with food allergies can be difficult but the authors give great tips and share experiences. Check out past issues online!

Starbucks Tries Gluten Free

By Melissa Bosslet, RD, LN, CPT

During my morning stop at Starbucks*, I noticed a new pastry in the case. Valencia Orange Cake, and it's Gluten Free! Each mini cake is individually wrapped to prevent cross-contamination. Ingredients include egg, almonds, orange pulp, sugar, orange peel, gluten free baking powder, and orange oil. So the tiny cake is not allergen free, but it doesn't have any wheat, rye, or oats. Although I did not personally try the cake, after researching the taste online, the verdict appears to be tasty! Reports mention that it had lots of orange flavor despite a hint of egg (egg is the first ingredient).

As for their drinks, most are naturally gluten free sans the frappuccino with "chips," such as the Java Chip or Chocolate Chip. The Cafe Vanilla Frapuccino and Vanilla Bean Cream Frappuccino both contain a Vanilla Bean Powder that is produced in a factory that also makes gluten-containing products but does not contain gluten itself. The eggnog seasonal drinks are gluten free depending on the local suppliers manufacturing practices.

*Don't worry - I do practice what I preach. My drink order is a grande decaf, black.

Nutrition Facts:

Calories - 290

Total Fat - 16g

Saturated Fat - 2g

Trans Fat - 0g

Sodium - 40 mg

Total Carbohydrate - 32g

Dietary Fiber - 4g

Allergy Resource

If you have food allergies or sensitivities, you know the struggle of eating outside the home. Waiters and waitresses often do not understand the repercussions of serving you a contaminated meal. With an increase in allergies in children and recent developments in diagnoses of Celiac Disease, some restaurants are using "allergic people" as their niche market. 62% of eating establishments consider allergen-free and gluten-free to be a growing, profitable market. It makes sense. If a customer is looking for a safe restaurant to dine at and has a positive experience, they are more likely to be repeat customers. Restaurants are taking advantage of the niche market to wow diners. Look into the following restaurants for specialty menu items:

• 5 & Diner
• 99 Restaurant
• Adobo Grill/da Vinci
• Aurelio's Pizza
• Austin Grill
• Beau Jo's Pizza
• Biaggi's Ristorante Italiano
• Bonefish Grill
• Boston Market
• Bugaboo Creek Steakhouse
• Burtons Grill
• Carion's Italian Grill
• Carraba's Italian Grill
• Charlie Brown's Steakhouse
• Cheeseburger in Paradise
• Claim Jumper
• First Watch
• Fleming's
  
• Garlic Jim's Famous Gourmet Pizza
• Kona Grill
• Lee Roy Semlon's
• Legal Seafood
• Maggiano's Little Italy
• Mitchell's Fish Market
• Outback Steakhouse
• PF Chang's China Bistro
• Picazzo's
• Pizza Fusion
• Red Robin
• Romano's Macaroni Grill
• Ted's Montana Grill
• Thaifoon, Taste of Asia
• The Elephant Walk
• Timber Lodge Steakhouse
• Uno Chicago Grill
• Weber Grill
• Wendy's
• White Chocolate Grill
• Wildfire
• Z'Tejas Southwestern Grill

Italicized restaurants are within Maryland! Check out some of the other restaurants while travelling.

Menstrual Madness

Now that we know we really shouldn't eat more during our periods, what the heck do we do with the cravings? And what about the annoying bloating? No fear, dietitian Melissa is here!

1. Eat a Hormonally Healthy Diet - see Melissa or Elizabeth for a nutrition plan specific towards your hormonal needs.
2. Avoid salt - salt will make you retain more water and further increase bloating. On the other hand, do not reduce the amount of water consumed. Dehydration will make matters worse!
3. Avoid a lot of animal fat in your diet - this slows down the movement of the digestive tract. Fat, especially saturated fats, takes longer than carbohydrates and proteins to digest.
4. Eat small frequent meals - this helps keep blood sugars balanced, thus balancing hormones. Also, it cuts back on the distention and bloating of the belly and reduces cravings.
5. Avoid a lot of fiber - although fruits and veggies are normally your healthiest bet, during your period they can increase bloating. Cooked veggies are a great way to get in your nutrients without a ton of extra fiber.
6. DO NOT SKIP BREAKFAST! No matter how fat you are feeling, skipping breakfast is actually the worst thing you can do for yourself, especially during your period. It will throw your hormones all out of whack and make those sugar and salt cravings come back with a vengeance.
7. Eliminate, or at least reduce, caffeine and alcohol during your period (if not in general). The diuretic and stimulating effect of these chemicals increase PMS hormones and cause you to crash even harder when the effects wear off.
8. Increased progesterone levels during your period can make you sleepy. Compensate for this with added exercise, which will increase your serotonin levels, thus reducing moodiness and irritability and giving you a surge of energy. The muscle activity also reduces water retention by forcing blood into the heart.
9. Use a heating pad to reduce bloating and menstrual pain - the heat increases blood flow.
10. Lose weight - carrying around extra weight contributes to fluid retention by putting more pressure on the abdomen and other body tissues.
11. Increase your intake of calcium, B vitamins (especially B6) to reduce period symptoms such as carbohydrate cravings, moodiness, and irritability. Evening Primrose Oil is also very helpful. Talk to Melissa or Elizabeth for more supplement recommendations that can help your PMS. Remember, you can get a FREE 20 minute vitamin/supplement consultation with EB!