Club Nutritionist

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Nutrition Counseling Session Package
THREE ½ hour sessions JUST $99
Contact Susan McCarron - 240-832-6220

Susan H. McCarron, RD, LDN

Fueled by a deep commitment to AHC members, Susan provides the compassion and motivation people need to create a positive change. These counseling sessions are tailored to the member’s specific requests and nutritional needs to meet their personal fitness goals.

Susan will develop individual meal plans, provide sample menus and conduct recipe modification to assist members in adapting healthy eating habits, to promote weight normalization and/or improvement of metabolic disorders.

Susan believes in a collaborative approach with the members to help them develop and achieve well-balanced nutrition for a lifetime.

Package Prices
1 1/2-hour Session $40
1 1-hour $70

Muscle Cramps – Bananas and water are not the only solution!

By: Susan H. McCarron, RD, LDN

During this time of the sports season or the extreme heat we have been experiencing lately, hydration is a hot topic. What do you do if you are hydrating at proper levels but still are experiencing muscle cramps? Are you drinking more water or increasing your banana intake because you believe the fluids and potassium will resolve the issue? If you are, you have the wrong information to solve this problem.

Muscle cramps are caused by a combination of inadequate hydration, large sweat rates and higher sodium loses through sweat.

Active people and athletes loose fluids and sodium at different rates. So who are more at risk for muscle cramping? Individuals that exhibit salty sweat, salt rings around shirts and hats, eyes or open wounds burn when sweat gets in these areas, feel dizzy when standing up, large sweat rates and lower blood pressure in the morning.

Preventing Muscle Cramping

If you fit the characteristics stated above then you:

• Must stay hydrated along with proper sodium intake--Water is not enough!
• Sports drink with adequate sodium--At least 100mg Sodium/8oz or 200mg sodium/8oz (Gatorade Endurance Formula)
• Have foods and salty beverages available, ie pretzels, V-8 Juice, low fat crackers, salted peanuts, brothy soups, tomato based products
• Salt foods unless restricted
• During practice/event keep fluid records--Do your best to maintain weight
• Follow NATA (National Athletic Association) hydration guidelines. To ensure proper pre-exercise hydration, healthy individuals should consume approximately 17-20oz of water or a sports drink 2 to 3 hours before exercise (during extreme heat) and 7-10oz of water or a sports drink 10 to 20 minutes before exercise. Fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight reduction. This generally requires 7-10oz every 10-20 minutes. If you are concerns about calories in the sports drink choose the low calorie versions.
• For every one pound lost during practice/match/exercise drink 20-24oz of fluids and 200-300mg of sodium
• Measure blood pressure in morning

If you are still experiencing muscle cramps after following the suggestions above, consult your physician and make an appointment with me for additional guidance. (Remember everyone loses fluids and sodium levels differently so DO NOT USE a cookie cutter approach in solving this issue!)

Institute of medicine (2004). Dietary Reference Intakes for water, potassium, sodium, chloride, and sulfate. Washington, DC: The National Academies Press, in press. (www.ion.edu/report.asp?id=18495)

Snack Attack!

Snacking doesn’t have to be such a bad thing. There are many easy to grab unhealthy snacks available, but there are even more healthy foods we may include in our snacking routine. Choosing healthy snacks gives our bodies an energy boost between meals. It may also increase our intake of certain vitamins and minerals which can help us meet our daily requirements. Having small snacks between meals may also help us to stay full, control portion sizes and maintain weight. Snacks are easy to take with you when you are on the go and can be easy to prepare!

Follow these Smart-Snacking tips for a healthier you!

• Choose foods from the MyPyramid food groups
• Snack only when you feel hungry- Try not to nibble when you are bored or frustrated!
• Don’t forget portion size- Pack your snacks ahead of time based on portion size on the package or choose single serving snacks.
• Keep ready to eat snacks on hand, so that choosing healthier items is easy.
• Try to keep snacks between 200-300 calories to avoid overspending your daily calorie budget.

For more healthy eating tips, check out www.eatright.org

Popcorn Delight - an easy, healthy snack recipe! Makes 1 serving

• 3 cups popped fat-free unsalted popcorn
• 1 tablespoon sliced almonds
• 2 tablespoons raisins or other dried fruit such as cranberries, apricots or dates
• ½ teaspoon ground cinnamon
• 1 teaspoon sugar
• In a medium bowl, combine the ingredients and toss well

Nutrition Facts per Serving: Calories: 230; Fat: 7g;Saturated fat: 1g; Carbohydrates: 39g; Fiber: 6g; Protein: 6g; Sodium: 274mg (From the American Dietetic Association)

From the American Dietetic Association

Here are a few more, simple snack recipes. Enjoy!

Small baked potato topped with salsa and 1 ounce low-fat cheese

Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana

One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa

AHC Nutrition and Recipe Corner

Susan H. McCarron, RD, LDN

I hope everyone had a very happy, peaceful and healthy holiday season. Now that the hustle and bustle has ceased, it is time to get some normalcy back in into our lives. With every New Year comes resolution. Setting small goals each month will help you develop lifelong behavioral changes. I am going to help each one of you with your first health resolution: Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits.

Confused by fiber? Well, you're not alone. Most people are. But you don't have to know all the ins and outs of fiber to get benefit from it. When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you'll need, which means you'll also be lowering your risk of diabetes, heart disease, diverticulitis, and constipation. Not a bad package deal. Officially, fiber is a type of carbohydrate that the body can't digest. Most adult women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans. Here is a quick and healthy recipe to try and by adding a tossed salad you will have a hearty meal that the whole family will enjoy!

Pasta and Beans: Low Fat High Fiber Recipe
Ingredients:
1 pound whole wheat elbow macaroni
2 cans stewed tomatoes
2 cans kidney beans, drained
1/4 cup parsley
2 teaspoons minced garlic
1 teaspoon dried thyme
Pepper to taste
1 cup low-fat shredded Cheddar cheese

Cook macaroni as directed on the package and drain While macaroni cooks, bring tomatoes, beans, and spiced into a boil over medium heat. Add macaroni cover and simmer for about 10 minutes. Pour into a serving dish and sprinkle with cheese and serve. Recipe makes eight Pasta and Beans high fiber servings. Nutrition information per serving: Calories: 317, Total Fat: 2g, Fiber: 15g

Vitamins and Minerals: Nature’s Defense to Aging

Susan H. McCarron, RD, LDN

Yes, the use of anti-aging cream or cosmetic surgery can help diminish the signs of aging, but did you know that the human body is extremely efficient in defending its precious resources, cell membranes, to slow the aging process? Cell membranes are the area in greatest need of protection because they are what give all cells structure and strength to stand tall and strong. While wrinkles and other signs of aging are inevitable, proper cell membrane protection can slow and / or minimize the entire process. Cells packed full of nutrients are the one that have the best chance of surviving the negative and harmful effect of time and free radicals. Free radicals are the rival in the aging game because they take bites out of the cells causing major cell damage and destruction.

A diet abundant in fruits, vegetable, grains (pasta, bread, cereal, rice, oats and corn) and legumes (beans, and lentils) provides the vitamins and minerals needed for cell protection. Some vitamins and minerals go to work in the cell membranes -- while others go to battle in the bloodstream -- but both are always on the prowl for free radicals. When we breathe, sleep and eat, free radicals are constantly trying to age us. Major cell protectors (free radical scavengers) are found in the local grocery stores, farmers markets and home gardens. Let’s talk about four nutritional allies!!!

Selenium: guards the cell membrane, neutralizes free radicals, and stops the destructive chain that has already started. Consuming plenty of whole grains every day makes it easy to get the recommended 50 to 200 micrograms of selenium a day. Whole grain bread provides more selenium than white bread (four slices of whole wheat bread provides 50 micrograms compares to the 28 micrograms in four slices of white bread). So make sure that your grains are whole grains to maximize the health benefits.

Vitamin E: a very potent antioxidant that is housed within the cell membrane always on the watch for free radicals. The free radicals will attack and eat the Vitamin E rather than attack the cells. Vitamin E is found in the natural oils of fruits, vegetable, beans, nuts and even whole grains. Excellent sources: sweet potatoes, wheat germ, soybeans, brown rice, corn kernels, chick peas, almonds, avocado, brazil nuts, and soybeans. The great thing about Vitamin E is that it recycles itself and is constantly working.

Carotenoids: Along with their ally Vitamin E, carotenoids take up their post in the cell membranes where they act as a protective layer, allowing the cells to live longer. Beta carotene, a well-known member of this family, is abundant in carrots, sweet potatoes, pumpkins and other orange and yellow vegetables. Lycopene, another carotenoid, provides the red color of tomatoes and powerfully neutralizes free radicals! Actually, Lycopene is the most abundant carotenoid in the body.

Vitamin C: The first thought that comes to mind when drinking a glass of orange juice is its cold fighting power, but there is a whole lot more health benefits to Vitamin C. This powerful nutrient helps guard against aging by making the collagen in muscles, bones and skin and assisting in the regulation of mood and psychological function. Vitamin C is the number one free radical scavenger in the blood stream, moving in and out of cells, joints, muscles, eyes and the spinal cord, day and night. Excellent sources: broccoli, brussels sprouts, grapefruits, strawberries, oranges and other citrus fruits.

So make sure to include brightly colored fruits and vegetables and whole grain breads and cereals on your next grocery list. These foods will ensure that you and your loved ones get the selenium, Vitamin E, beta-carotene, and Lycopene necessary to go to work in the cell membrane and Vitamin C to patrol the blood stream where they will take care of those free radicals that have harmful effects on the body. These vitamins and minerals are a natural and economical defense to the aging process.