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.

Holiday Mood and Energy Balance

Take advantage of the long weekend to recharge and relax by picking the right foods to keep you balanced the whole weekend and ready to go to work Tuesday morning!

• Start your day with a glass of green tea (decaf preferably), iced or hot. The high acid and caffeine content of coffee takes your blood sugars, mood, and energy on a roller coaster. Green tea, on the other hand, contains the amino acid l-theanine, which has a calming effect.
• Choose a high protein food, such as low fat Greek yogurt, as part of a balanced breakfast. The protein helps with the production of mood balancing dopamine, providing you with long-lasting energy for trips to the beach, barbecues, and yard work during the holiday weekend. An extra perk - the protein also helps keep you full so you don't spend your evening standing by the appetizer table at the Memorial Day BBQ.
• Take a break mid-afternoon for a pick-me-up snack. Our natural circadian rhythms cause a lull in energy during this time, but a little help from complex carbohydrates will boost the production of serotonin and get you ready for the evening activities. Try a small naval orange, which is in season and packed with immune building, stress fighting vitamin C. Pair the orange with a handful of raw walnuts or almonds for some omega-3 fatty acids, just what your brain needs to balance the highs and lows of your mood.
• Grill some chicken and add it to a bunch of leafy greens. Sub out a high-calorie, fat-loaded BBQ meal for kale and spinach marinated in lemon juice and sesame oil. The magnesium in the greens will help balance electrolytes during a hot weekend, and the B vitamins help convert your food into energy. Use the same marinade for the chicken to prevent the cancer causing heterocyclic amines from developing as you grill.
• Lounge after dinner with some sparkling water and fresh mint. Alcohol can interfere with your adenosine receptors, making it difficult for your body to truly relax. Adult beverages also disrupt sleep patterns, throwing your hormone cycle off and making Tuesday morning a real struggle.

If you find your mood is hard to balance through diet and lifestyle choices, consider using some amino acid supplements. Amino acids are precursors for serotonin, dopamine, and other mood-stabilizing neurotransmitters. Melissa and Elizabeth can help you find the right combination of supplements to keep you balanced and happy!

Glycemic Index and Label Reading

By Melissa Majumdar, RD, LDN, CPT

A while back, I received this question from a blog follower:

"Is there a way to determine glycemic index by looking at the label?"

The answer is yes and no. The glycemic index (GI) of an item has been determined in a laboratory setting by comparing the rate of glucose, or in some cases white bread, entering the blood to sugar. Much of this research has been conducted and published through the University of Sydney in Australia. Their database is online and can be a good reference, although some of their foods will differ in ingredients and processing from American food. Assigned GIs are determined by feeding an amount of food equaling 50 grams of carbohydrates to fasting *healthy* participants and measuring the blood sugar changes over time. Unfortunately, not much research has been done showing the glycemic response within the diabetic clientel. In Australia, they even put the glycemic index rating right on the front of a product!

Many factors influence the glycemic index of a food including the fiber, protein, and fat content, manufacturing and processing practices, and other ingredients. For example, even though they are both oats, steel cut oats will have a much lower glycemic index than its highly processed cousin instant oats. Keep in mind that glycemic response differs from person to person due to genetics, hormones, activity, etc. Also, if the food is eaten in combination with other foods, the overall glycemic affect changes. Take a plain piece of bread which contains mostly carbohydrates and it will register high on the glycemic index scale (slightly lower if whole grain and less processed). Add some jelly to the toast and the glycemic affect increases; add peanut butter or turkey and the glycemic index is lower. Keep in mind that a low glycemic food does not necessarily translate to a healthy food. Despite its high sugar content, ice cream has an extremely low glycemic index because the high saturated fat content slows the absorption of sugar.

In short, the least amount of processing and more whole grains and fiber, the lower glycemic index. The more protein or fat contained within the food, the lower the glycemic index. Take home message: pay more attention to overall quality and quantity of the food than just the GI. Even a low GI food eaten in larger portions has a greater affect on blood sugars than a small portion of a high GI rated food. This principle is described as glycemic load and takes into account portion size (GL = GI x amount of carbohydrates)/100. Consider carrots - they have a relatively high glycemic index but the amount of carrots it takes to equal 50 grams of carbohydrates is about 87 baby carrots, not the traditional amount eaten!

Learn more about balancing your glycemic intake with your diet by getting a personalized Nutrition Plan from an EB Nutrition Registered Dietitian!

Food Allergies: Disease in Disguise

In Office Seminar - Register NOW!

Do you suffer from unexplained fatigue, migraines, digestive problems, arthritis, depression or weight gain? Have you tried conventional approaches to treatment with limited success? Did you ever stop to think that your symptom may be the result of an allergy?! Well, it's true! In fact, an allergy can show up as almost any symptom, and if left untreated, it may lead to serious degenerative disease.

Join Melissa Majumdar, Registered Dietitian, as she helps to uncover the root cause of your health concerns by exploring what an allergy is and how it affects the body. She will explore why allergies are so common and how they relate to weight gain, depression, insomnia, digestion, addiction and body chemistry. You will walk away with valuable tools for effectively treating undiagnosed allergies to achieve optimal health! You don't want to miss this valuable seminar!

We look forward to seeing you all for the May 20th lecture on " Allergies: Disease in Disguise!"

Allergies: Disease in Disguise

Learn how to uncover the root cause of your unexplained health concerns. Determine if your well-being is being affected by an allergy in disguise! This seminar will cover:

1. The History of Allergy
2. New Definitions of Allergy
3. How to Recognize an Allergy and its Causes
4. The Secret Life of an Allergen
5. The Symptoms of Allergy
5. Addiction and Allergy
6. Digestion - The Vital Link
7. Fats, Oils and Allergy
8. Additives and Allergy
9. Testing for Hidden Allergies
10. Effective Treatment Approaches for Allergies

Where and When:
EB Nutrition, LLC
6319 Executive Blvd.
Rockville, MD 20850
May 20, 2010
6:45 p.m.

Could hormones be the cause of your struggle with weight?

If you have tried an exhausted list of diets without weight loss success, it may be time to look at your hormone levels. Many hormones can interfere with the weight loss process and even cause weight gain. A natural or drug induced imbalance in any of the following hormones may be the answer to your weight conundrum.

Estrogen – Causes an increase in appetite and water retention, thus causing the number on the scale to increase. Many women naturally are estrogen dominant and can balance this hormone through diet therapy. If you are on birth control, make sure the pill contains the right balance of estrogen and progesterone for you or this might be the culprit of the weight plateau.

Testosterone – Helps build muscle and support bone structure. If testosterone levels are too low, metabolism slows down due to decreased muscle mass. Both males and females produce testosterone, although males should have higher levels. As males age, they may experience dipping testosterone levels and pack on some pounds as a result.

Progesterone – Low progesterone, or high estrogen, is a double edged sword. As stated earlier, estrogen can increase weight, and excess weight actually increases estrogen. Fat cells secrete estrogen, making one more estrogen dominant. Therefore, if you are already overweight, it becomes more difficult to keep estrogen and progesterone levels balanced.

Cortisol – Too little or too much cortisol production can lead to weight gain. Cortisol is a stress hormone, so after prolonged periods of stress, cortisol destroys muscles (which are the main calorie burning center of the body), increases appetite and sugar cravings, and cause weight gain in the belly which also leads to insulin resistance and further weight gain. Too little cortisol will not allow the metabolism to be stimulated and leave you feeling sluggish and rundown.

Thyroid – Too little thyroid hormone causes a slow metabolism which effects not only weight, but growth and repair of the body and regulation of key functions. Hair may become unhealthy and fall out, it may be difficult to control body temperature, and sleep may be irregular. A malfunctioning thyroid will put more pressure on the adrenals and other glands, thus leading to irregularities in other metabolic functions.

If you are looking for more answers, consider testing these hormones with your doctor or through our Adrenal Stress Index, which looks at cortisol, progesterone, and insulin, Female or Male Hormone Panel, testing progesterone, testosterone, and estrogen levels.

FREE Webinar

Eat, Run, and Fight Stress!
Monday, April 26, 2010
3:30 - 4:30 pm EDT

Register Now!

On a scale of 1 to 10, how stressed are you? Have you ever had a bad race or workout because of stress? Do you commonly experience sugar or salt cravings? Do you feel like it takes a long time to recover after exercising or running? Or do you find yourself getting sick often, especially after long races?

Join Registered Dietitian Melissa Majumdar as she explores how stress affects running and overall health. Learn how proper fueling can actually decrease your level of stress and increase your performance level. Explore how nutrition and the "lost nutrients" water and sleep may be your missing link and the answer to your best season yet.