Personal Training to Run a 5k

This past weekend some of EB Nutrition and EB Fitness clients had stand out performances at the Baltimore Women's Classic 5k race. Despite a scorching hot day, our athletes performed personal bests. How did they overcome the heat? Dedicated training with the assistance of running coach and personal traininer Melissa Majumdar. Melissa works with the novice exerciser and runner as well as the accomplished athlete and designs workouts to meet their needs and goals. The training programs will...

• Improve your confidence
• Increase your endurance and strength
• Make exercise fun
• Challenge your body and mind
  

If you have been considering personal training or a running program, now is the perfect time to start! Melissa will match you with a race that fits your schedule and needs and help you step by step (or stride by stride) to the finish line. Already consider yourself a "runner?" Have Melissa organize your training helping you to reach your ultimate fitness level for your peak race. Call EB Fitness at 301.231.0026 to discuss your goals with Melissa!

Bacteria in the Gut Influences Risk of Colon Cancer

A diet high in fat and low in complex carbohydrates causes a shift in gut bacteria, thus increasing the risk of colon cancer. People eating a healthy diet containing high levels of complex carbohydrate had significant populations of micro-organisms in their gut called Firmicutes. When high fiber foods or undigestable starches are ingested, these bacteria manufacture short-chain fatty acids and vitamins such as folate and biotin that maintain colonic health. Butyrate, one of these fatty acids, provides energy to maintain a healthy gut wall and regulates cell growth and differentiation. Experimentation with animals with a sterile gut (free of bacteria) shows an increase in illness. The digestive system accounts for 85% of the immune systems actions and has a larger impact on health than the systemic immune system. Colon cancer is the second leading cause of cancer-related death in the Western world, so it is advantageous to follow a diet that balances the bacteria in the gut.

If you suffer from cramping, gas, bloating, diarrhea and/or constipation or you are sick often, chances are your bacterial balance is off. As stated above, this will contribute to immune health as well as your chance of acquiring colon cancer. EB Nutrition specializes in digestive health and improving immunity, so working with our Registered Dietitians to balance your diet can balance your gut too!

Summer Cooking Demo

Mark your calendars and work up an appetite for EB Nutrition's Summer Cooking Demo on Thursday, June 24 at 6:45 pm. Resident dietitian and meal planner extraordinaire Melissa Majumdar, RD, LDN, CPT, will prepare a lovely lunch or dinner option using local and seasonal products. Melissa will transform simple, fresh ingredients from Whole Foods in Rockville into a delicious and balanced meal in no time at all! Samples will be available, so get ready for flavor and fun during this night of cooking. Space is limited and this event will be popular, so make sure to reserve your spot today!

Life Without Plastic

Although as a dietitian I am usually more concerned about what goes in the storage containers, I am so impressed with this company that I had to share. Life Without Plastic is an independently run company that believes in health, environment, integrity, and community...without plastic. As we learned from the recent President's Cancer Panel report, plastic can become a carcinogen if it degrades or is heated.

Life Without Plastic describes this process: "As these chemicals accumulate in our bodies, they disrupt our health, even though we may not feel their actual physical effects for years following the exposure. If we can reduce the amount of plastic-derived chemicals entering our bodies, we believe this is a worthy step in the direction of improved global health."

Let's talk more about what to put in the plastic-free containers. We are great at helping you come up with balanced lunch ideas and can help you coordinate how to pack them. I personally love the airtight containers from Life and pack mine in a reusable grocery back with 2-3 ice packs to keep food fresh. Check out the book Lunch Lessons for lots of great ideas (perfect for kids as well!), and look on our website for more wonderful recipes. Join us for our summer cooking demo Thursday, June 24 at 6:45 pm for a balanced lunch or dinner meal. Start your summer off on the right foot and sign up today!

Cancer Prevention

The President's Cancer Panel released their 240-page report last week detailing the latest research on the links to cancer and how we can prevent it. Dr. Otis Brawley, chief medical officer of the American Cancer Society, criticized the report saying it may focus too much on speculation and not enough on what we already know - that nutrition has the biggest impact on cancer prevention. According to the American Cancer Society, at least one-third of all cancer deaths are preventable through nutrition and lifestyle modifications such as physical activity and smoking.


10 Cancer Panel Recommendations

1. Drink filtered tap water
2. Store food and water in glass, stainless steel or BPA- and phthalate-free containers
3. Minimize children's and pregnant women's exposure to carcinogens and endocrine-disrupting chemicals
4. Choose fruits and vegetables grown without pesticides or chemical fertilizers; wash all produce to remove residues
5. Choose free-range meat that has not been exposed to antibiotics or growth hormones
6. Minimize consumption of processed, charred or well-done meats
7. Turn off lights and electrical devices when they're not in use
8. Drive a fuel-efficient car; walk, bike or use public transportation
9. Check home radon levels
10. Reduce radiation exposure from cell phones and medical tests; avoid UV overexposure

Subscribe to the EB Nutrition monthly newsletter to receive June's newsletter, which will focus on the benefits of eating organically grown produce to help you achieve numbers four and five on the cancer prevention recommendation list!

Greenberg J. Cancer, cancer everywhere. Time Magazine. May 24, 2010. Available at: http://www.time.com/time/magazine/article/0,9171,1989138,00.html. Accessed June 3, 2010.