Grilling and barbecues are an excellent way to kick-start your summer fun and by making just a few adjustments to the typical fare of hamburgers, hot dogs, mayonnaise-soaked salads and chips,  you can create yummy dishes that are healthier for you.  Before lighting that fire, consider these healthful tips for guiltless grilling:

Marinate leaner cuts of meat to reduce fat and enhance flavour

When deciding what to grill, trade in the traditional idea of hot dogs and hamburgers for leaner cuts of meat.

The following cuts are leaner than 95% lean ground beef:

• Eye of round roast
• Top round steak
• Bottom round roast and
• Top sirloin steak

Skinless chicken breast and turkey breast are great options as well!

Serve up something different

Fish and vegetables are delicious, healthy options for the grill. You can cook heart healthy “meaty” fish, such as salmon directly on the grill or cook more tender fish, such as tilapia in an aluminum foil packet with a good spicy rub or lots of aromatics, such as herbs lemon, or orange.

When it comes to vegetables you can grill them with just a light brush of your favorite oil, vinegar, and spices. Some barbecue favourites include – eggplant, red, yellow, and orange peppers, red onion, Portobello mushrooms, sliced sweet potatoes and zucchini.

Use a dash of spice with lean options

If you still want some good, old-fashioned burgers, consider lean options and adding different ingredients and spices. Great vegetables and spices to use when making your own burgers include: chiles, onions, garlic, pepper and rosemary.

Don’t forget that toppings matter!

Adding bacon, mayonnaise, ketchup, and high fat cheese can sometimes double the calories of your average burger and bun.

Curious about the cancer causing elements made from grilling?

Yes, studies suggest that grilling or smoking meat at very high temperatures leads to the production of carcinogenic heterocyclic amines and polycyclic aromatic hydrocarbons that might increase the risk of some types of cancer. Marinating meat and precooking it in the at a lower temperature or using the microwave cooking method before grilling or smoking may help to reduce the formation of these mutagens but remember … Everything in moderation!

Our very first Six Essentials post is from Mandy C., a dietitian at a community health centre in Nova Scotia. She is the regional delegate for the Canadian Diabetes Association for 2012, and has been a GoodLife Fitness Member since 2005. Here’s are her ingredients for a healthy day:

1. A balanced breakfast which includes a protein, carb and fruit or veggie. I swear I can’t start without it!
2. My water bottle – I love to stay hydrated all day.
3. Yoga! Yoga at lunch time is so refreshing. There is a yoga-at-work program at my workplace.
4. The quintessential lunch bag — with a healthy meal and snacks inside of course! I find that if I don’t have this with me I have a greater tendency to not eat lunch on time or consume foods that are not as healthy as what I would bring from home.
5. An evening walk or jog helps me relieve day-time stress. If it’s bad out, I’ll head to the gym for some cardio.
6. 8 hours of sleep. I’m still working on this but it makes such a big difference in my overall health.

MYTH 10: Honey, brown sugar and agave syrup are better for you than white sugar.

THE TRUTH
Nutritionally speaking, they are all pretty much the same. While some people consider brown sugar, honey or agave syrup to be more natural, they are still sugars. All are concentrated sources of calories with very few other nutrients. Your body can’t tell the difference between them and white sugar. In fact, your body handles naturally occurring sugar in food or processed sugars and syrups in the same way. Excess sugar in any form gives you extra calories. Whether you choose to use honey, brown sugar, agave syrup or white sugar, use small amounts.

Myth 11: Artificial sweeteners have too many chemicals to be healthy.

THE TRUTH
Artificial sweeteners can be part of healthy eating. Health Canada approves all sweeteners for safety before they can be sold in Canada. Health Canada also develops strict guidelines for how food producers can use a sweetener, as well as advice on how much is safe to eat each day. Artificial sweeteners add a sweet taste while limiting calories and can be enjoyed in moderation, as part of a healthy diet.

These artificial sweeteners are safe and approved in Canada

MYTH 12: The best way to limit your sodium intake is to stop using the salt shaker.

THE TRUTH
Canadians eat too much sodium, but the salt shaker is not the biggest culprit. Over 75 percent of the sodium we eat comes from processed foods, packaged and ready-to-eat foods, and restaurant meals. Only about 11 percent comes from salt added when cooking at home and salt you shake on at the table. The rest of the sodium you get occurs naturally in foods. To limit the sodium you eat, choose fewer pre-packaged convenience foods and restaurant meals and enjoy more lower sodium foods that you can cook at home.

Supported by the Nova Scotia National Nutrition Month Committee and Dietitians of Canada
All myths/truth/evidence have been approved by an expert committee of Dietitians.

MYTH 7: Multi-grain is the same as whole grain.

THE TRUTH
Multi-grain isn’t always whole grain. Multi-grain products include different grains, but they may not be whole. You’ll get the greatest health benefits from eating whole grains.  To make sure a food is made with whole grains, look on the food label’s ingredient list for the words whole grain in front of each grain name. If whole grains are the main ingredients in a food, they should appear first in the ingredient list.  Make at least half of your grain products whole grain each day

MYTH 8: If you eat too much sugar, you’ll get diabetes.

THE TRUTH
You will not get diabetes from eating sugar. It’s wise, however, to limit your sugar intake. Foods that are high in sugar such as cookies, candies and soft drinks, are often low in nutrients and high in calories. Diets with too many calories can lead to weight gain, and being overweight is one of the main risk factors for type 2 diabetes. Other risk factors such as family history, age (40 and older) and ethnicity also play a role. You can reduce your risk of developing type 2 diabetes by eating a healthy diet, maintaining a healthy weight and being physically active.

MYTH 9: A detox diet is a good way to clean out the toxins in your body.

THE TRUTH
There is no scientific evidence to support the need for detoxification diets. Detox diets claim to cleanse your system of toxins, but your liver, kidneys and intestine already do that for you. Detox diets typically involve fasting followed by a strict diet. Frequent fasting or fasting for more than a few days may cause unhealthy side effects such as headaches, dehydration, low blood pressure or an irregular heartbeat.  Some detox diets include intestine-clearing supplements that might actually be harmful.  Your best bet to keep your body healthy is to eat a daily diet based on Canada’s Food Guide.

Supported by the Nova Scotia National Nutrition Month Committee and Dietitians of Canada
All myths/truth/evidence have been approved by an expert committee of Dietitians

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

Myth 4: Sea salt is natural so it’s better for you than table salt.

THE TRUTH
Sea salt, just like kosher and gourmet salt, has about the same amount of sodium as table salt. It is not a healthier choice. Too much sodium can be harmful to your health. The differences between sea salt and table salt are taste, texture and how they are made. Table salt is mined from dried-up ancient salt lakes. Some table salts include iodine, a nutrient that helps prevent thyroid disease. Sea salt is made by evaporating seawater and tastes different depending on where it’s from. Whichever salt you choose, use less. For a flavour boost, sprinkle food with orange or lemon juice, garlic, herbs or spices.

MYTH 5: Healthy food costs too much.

THE TRUTH
How much food costs is an important issue for many Canadians. With some planning and wise choices, you can create tasty, healthy and affordable meals. To get the most value, choose foods that are big on nutrients and low on cost. Many healthy staple foods can be lower-cost items, including bulk flours and whole grains, in-season fresh produce, eggs, legumes (dried beans, peas and lentils), powdered milk, and sale-priced frozen or canned vegetables, fruits and fish. Scanning flyers for specials, stocking up on sale items and cooking meals from scratch can all save you money.

Stretch your food dollar without giving up on good nutrition.

MYTH 6: Frozen and canned vegetables and fruit are not as nutritious as fresh.

THE TRUTH
Nothing beats the taste of fresh produce in season. But frozen and canned produce can be just as nutritious since it’s usually picked and packed at the peak of ripeness when nutrient levels are highest.  Frozen or canned produce gives you benefits beyond health. It allows Canadians to enjoy a variety of vegetables and fruit year-round and is a practical choice for people living in remote areas. It’s also sometimes more affordable than fresh produce. And cooking with frozen or canned produce can save you time in the kitchen! Read the labels: The healthiest choices are products that contain no added sugar, fat or salt.

Supported by the Nova Scotia National Nutrition Month Committee and Dietitians of Canada
All myths/truth/evidence have been approved by an expert committee of Dietitians

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

MYTH 1: Organic foods are the safest and healthiest choice for you.
THE TRUTH
Both organic and non-organic foods are nutritious and safe to eat when you’re making healthy choices based on Canada’s Food Guide. Many factors affect a food’s nutritional value, such as where and how it was grown, stored, shipped and even how it was cooked. So organic foods may have more, about the same, or less nutrients than non-organic foods. And both organic and non-organic foods are grown and produced under strict regulations to make sure they are safe for you to eat. Like any food purchase, buying organic food is a personal choice.

MYTH 2: Avoid carbs if you want to lose weight.
THE TRUTH
Cutting carbohydrates (carbs) might help you lose weight in the short term but it’s mostly because you are eating less food and fewer calories. Drastically cutting carbs means you’ll miss out on the nutritional benefits of healthy choices like whole grains, fruit, starchy vegetables, and legumes. Because so many foods are off-limits, it can be tough to stick with low-carb diets for very long. The best weight-loss plan is one you can stick with. To lose weight and keep it off, exercise regularly and use Canada’s Food Guide to plan a balanced diet with good food choices in the right amounts for you

MYTH 3: Late-night snacking will make you gain weight.
THE TRUTH
Late-night snacking can lead to weight gain, but it’s not due to the time on the clock. The trouble is, after-dinner snacking can lead you to eat more calories than your body needs in a day, especially if you’re having high-calorie snack foods and sweetened beverages. If you usually get hungry for an evening snack, try eating dinner a little later. Still hungry? Sip on water with a squeeze of lemon, or go for small portions of healthy choices like whole grain cereal with milk, a piece of fruit, or plain air-popped popcorn

Supported by the Nova Scotia National Nutrition Month Committee and Dietitians of Canada
All myths/truth/evidence have been approved by an expert committee of Dietitians

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

Hearty Lentil and Vegetable Soup

Why this meal is heart healthy: This meal will fill you up with soluble fibre, thanks to the lentils. Soluble fibre can help to lower total and bad LDL cholesterol. The lentils, spinach, and tomatoes are all rich in potassium, which can help keep blood pressure in check andthey are low in fat, which can help you maintain a healthy weight. This meal also contains a healthy fat (olive oil), and is moderate in sodium.

Ingredients
• 1 tablespoon(s) olive oil
• 4 medium carrots, chopped
• 1 small onion, chopped
• 1 teaspoon ground cumin
• 1 14 1/2-ounce can of diced tomatoes
• 114 1/2-ounces can of low sodium vegetable broth
• 1 cup dried lentils
• 1/4 teaspoon(s) salt
• 1/8 teaspoon(s) ground black pepper
• 1 bag (5-ounce)of baby spinach

Directions
1. In 4-quart saucepan, heat oil on medium until hot. Add carrots and onion, and cook 6 to 8 minutes or until lightly browned and tender. Stir in cumin; cook 1 minute.
2. Add tomatoes, broth, lentils, 2 cups water, salt, and pepper; cover and heat to boiling on high. Reduce heat to low and simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in spinach. Makes about 7 1/2 cups.
Nutritional Information (per serving): Calories 265, Total Fat: 5g, Saturated fat 1g, Cholesterol, 0mg, Sodium 447mg, Total Carbohydrate, 41g, Protein 16g

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

According to The Canadian Heart and Stroke foundation, someone dies from a heart attack or stroke every 7 minutes! Heart disease is one of the three leading causes of death in Canada. We know that the foods we consume on a daily bases can greatly affect our risk for heart disease, especially if other factors such as genetics, being overweight, stress and medical conditions such as diabetes are added to the mix.  Eating for a healthy heart is a great way to help you protect your heart and increase your overall health.

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Here’s the run down on how you can eat heart healthy:

Limit intake of total, saturated fat – This type of fat that is known to increase bad cholesterol and are mostly found in animal products such as meat and dairy. You can reduce your intake of saturated fat by consuming less whole milk dairy products and choosing lean meats such as poultry without skin and fish more often.

Avoid intake of trans fat – Like saturated fat, trans can increase bad cholesterol but it is also known to decrease our good cholesterol. This fat can be found in packaged foods. Aim to consume non-hydrogenated food products and use the food label to help you reduce your intake of trans fat. �

Eat a diet that is high in fibre – Adequate fibre in the diet may help to lower blood cholesterol and help one to maintain a healthy weight. The present Canadian daily fibre intake averages 4.5 to 11 grams a day. Healthy adults should consume at least 26 grams of fibre daily but it may be wise to consult a physician before greatly increasing dietary fibre intake and to ensure good nutritional status before making drastic alterations. Eat more fiber by including more dried beans, whole grains, fruits and vegetables in your diet.

Choose and prepare foods with little or no added sodium – High sodium intake has been linked to high blood pressure which is a major risk factor for heart disease. Limit sodium intake by choosing fresh or frozen fruits and vegetables, eating foods that are not processed, and not adding extra salt to your food at the table. Use the food label to help you make more informed choices regarding sodium.  Foods that contain more that 15% daily value of sodium per serving are considered high in sodium.

Remember that small changes can make a big difference! If you are concerned about heart disease talk to your health care provider about ways you can manage or prevent complications.

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

There are more than 400 types of microorganisms in your gastrointestinal tract. Some of these microorganisms are healthy and others are unhealthy. The healthy bacteria in your gut help to digest food and synthesize some vitamins and essential fatty acids. Probiotics are live microbes that help to improve the balance. Prebiotics on the other hand, are non-digestible substances that feed the probiotics, helping them to thrive in the gastrointestinal tract. Not all probiotics consumed will survive. This is why it is important to consume prebiotics with probiotics.

Here are some of the healthy benefits of probiotics

• Allow healthy bacteria to thrive in the gut
• Synthesize vitamins (particularly the B vitamins)
• Improve immunity (approximately 60% of your immune cells are found in the intestine)
• Decrease allergies (particularly in regard to skin reaction, such as dermatitis or eczema)
• May decrease the risk of developing dental caries
• May lessen the problems associated with inflammatory bowel disease and irritable bowel syndrome
• Seem to help people with lactose intolerance digest dairy products more easily
• May improve cholesterol levels
• May decrease the risk of colon cancer
• May help people suffering from diarrhea associated with antibiotic usage or acute illness

Some common foods containing probiotics include yogurt, cottage cheese, butter milk, kefir, fresh sauerkraut and soy products.

What about prebiotics?

In addition to feeding probiotics, research shows that prebiotics release short-chain fatty acids, which helps to decrease the pH of the colon and, thereby, support mineral absorption, particularly calcium, iron, and magnesium.

Foods containing prebiotics include wheat, barley, rye, flax, oatmeal, onion, garlic, leeks, legumes, asparagus, leafy greens, berries, bananas and honey.

Both pre and probiotics are easy to incorporate into your diet.  Try adding flax and yogurt to your morning smoothie.  Add banana or berries to your cereal.  Steam asparagus and add a little butter for a delicious dinner side.  There are so many possibilities!

The benefits of pro and prebiotics can be obtained by eating a balanced diet that includes those foods listed above. If you choose to consume probiotic supplements be sure to check with your health care provider.

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and was the regional delegate for the Canadian Diabetes Association for 2011.

 Try these following tips to help you stay on track:

1. Survey the entire table before you take any food. Decide what foods are worth eating and which you can ignore, and then stick to that decision. Why waste calories on foods that do not bring you pleasure?
2. Eat a snack before you leave home. If you arrive at a party starving, you are more likely to eat too much.
3. Eat your calories instead of drinking them. Stick to lower calorie or calorie-free drinks (diet sodas, water, lite beer, or a wine spritzer), instead of punches, eggnog, and mixed drinks that can have up to 500 calories per cup.  If you must have high calorie beverages, limit the amount you consume and sip a large glass of water between every drink. This can help keep you hydrated, and may result in fewer consumed calories by the end of the night.
4. Try not to hang out near the food. Find a comfortable spot across the room, and focus on people instead of eating.
5. When you are hosting, make sure the menu includes lower-calorie food options, such as fruits, vegetables, and lean meats.
6. Drop out of the clean plate club. It’s ok to leave a few bites behind, especially if you are eating something you do not really care for.
7. Say no to food pushers. Try to turn down certain extra helpings of food without feeling guilty. Practice what you need to say … “I appreciate your hospitality, but no thank you.” Or “I am so full, but it looks wonderful. Can I take it home?”�
8. Enjoy your favourite holiday treats, but take a small portion, eat slowly, and savour the taste and texture of the wonderful foods of the season!

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and is the regional delegate for the Canadian Diabetes Association for 2012.

Ingredients:

• 1 head green cabbage, (about 1 1/2 pounds), cored and cut into 1-inch squares
• 4 teaspoons canola oil
• 2 tablespoons dry sherry
• 4 teaspoons black bean-garlic sauce
• 1 bunch scallions, minced
• 2 teaspoons white vinegar
• 2 teaspoons toasted sesame oil
• ½ tsp hot sauce, or to taste

Cooking instructions

Preheat oven to 500°F.

Toss cabbage and canola oil in a large roasting pan and spread out in an even layer.

Roast until beginning to wilt and brown (about 15 minutes).

Combine sherry and black bean sauce in a small bowl; drizzle over the cabbage and toss.

Continue roasting until tender, about 5 minutes more.

Toss with scallions, vinegar, sesame oil and hot sauce until combined – Enjoy!

Serves: 4

This side dish may be low calorie but it’s loaded with good for you nutrients

Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (35% dv), Folate (32% dv), high omega-3s. In addition Cabbage is known to help lower cholesterol due to its fibre-related nutrients!

Per serving: 123 calories; 8 g fat ; 0 mg cholesterol; 12 g carbohydrates; 4 g protein; 5 g fibre ; 485 mg sodium

Ingredients�

• 1/4 cup dried cranberries or raisins
• 1/4 cup chopped walnuts
• 1/4 cup brown sugar
• 1/4 tsp cinnamon
• 4 Granny Smith apples

Cooking instructions

• Preheat oven to 350° F.
• In a small bowl, combine dried fruit, walnuts and cinnamon.
• Core each apple and place in a baking dish
• Spoon one-fourth of the ingredients into each apple
• Bake for 40 minutes or until apples are tender – Enjoy!

Serves: 4

This yummy dessert provides only 5 grams of fat and is a good source of fibre!

The fat in this dessert is provided by the walnuts. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids.

Per serving: Calories 287,  Total Fat 5.5g , Cholesterol 0mg, Sodium 6mg, Carbohydrate 57.5g, Fibre 6.8g, Protein 1.7g

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and is the regional delegate for the Canadian Diabetes Association for 2012.

Ingredients

• 2 tablespoons olive oil
• 2 medium onions, sliced
• 2 medium carrots, cut into 1/4-inch-thick slices
• 1 tablespoon finely chopped peeled fresh ginger root
• 3 cups water
• 1-3/4 cups non-fat and sodium reduced chicken broth
• 2 cups canned pumpkin
• 1/2 cup light sour cream
• 1/4 tsp of nutmeg

Cooking instructions

Heat olive oil in a stockpot over medium heat

Add onions, carrots, and ginger and cook until golden, stirring constantly.

Stir in the water, chicken broth, pumpkin, and nutmeg. Reduce heat and simmer for about 5 minutes, stirring occasionally. Remove from heat.

Puree soup in a blender, carefully working with small batches at a time. Do not fill blender more than half way each time. Pour pureed soup back into stock pot. – Enjoy!

Optional: sprinkle with additional nutmeg to garnish and salt and pepper to taste

Serves: 6

Nutrient benefits of pumpkin:

Beta carotene—The rich orange color of pumpkin is due to the rich presence of beta carotene. Beta carotene is known as “pro-vitamin A” compound that is able to be converted in the body into retinol, an active form of vitamin A. This compound functions to help protect your cells from the damaging effects of free radicals, provide a source of vitamin A, Enhance the functioning of your immune system, and helps your reproductive system function properly

Pumpkin also provides a great source of Potassium!

Potassium—Studies show people who have a potassium rich diet lower the risk for hypertension. Other foods that contain potassium include bananas, broccoli, avocados, pomegranate and many others

Using low sodium chicken broth and light sour cream makes this dish heart healthy!

Per serving: Calories  104,  Total Fat 5.0g , Cholesterol 0mg, Sodium 164mg, Carbohydrate 14.0 g, Fibre 4.0 g, Protein 5.0g

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and is the regional delegate for the Canadian Diabetes Association for 2012.

Your kitchen space

Staying organized in the kitchen can help you save time and reduce stress.

The business of cooking should ideally flow from the storage area, to the preparation area, and finally the cooking area. Having all the utensils, equipment, and ingredients organized and close at hand makes meal preparation quicker. You can keep your preparation area organized by:

• eliminating any unwanted clutter from counter tops
• removing appliances that are not used on a regular basis
• moving gadgets that are making it hard to find what you need
• placing all the tools and equipment you need in a convenient location.

Family meal planning

Meal planning is an essential part of healthy eating. Not only does it help you to balance nutritional intake, but it can also save you time and money in the grocery store.

Consider making a menu plan for three to seven days at a time. Review your recipes to ensure you have all the ingredients on hand and add any you don’t to your shopping list. It may also be convenient to combine ready-made foods with foods cooked from scratch (i.e. pre-made sauce with freshly cooked pasta and fresh steamed vegetables) or to try batch food preparation for busy days ahead. Mixed dishes can also save time because you don’t have to prepare each part of the meal separately.

Don’t forget to involve your family in the meal planning process. The more support from your family the better!

Team work

Working together as a team to prepare meals can have a lot of benefits. The kitchen can be a fantastic place for you and your family to spend quality time together, which is especially important for busy families.

For young children, it can help them to build a healthier relationship with food as they explore the way food is transformed from the grocery store to their dinner plate. For older children these experiences can help them gain valuable cooking skills that will benefit them in the years to come.

As a bonus, extra hands in the kitchen can reduce the overall time it takes to cook a meal!

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and is the regional delegate for the Canadian Diabetes Association for 2012.

1. Fuelling up

Your pre-game meal ensures that you have adequate energy stores to power you through the game. This can increase your endurance capacity and thus extend time to exhaustion. In addition, it replenishes liver glycogen stores that have decreased with fasting (such as overnight), alleviates, prevents and delay hunger and provides a sense of well-being, comfort and pleasure.

Fuel up approximately 3-4 hours before the start of the game to ensure proper digestion. The blood used to digest foods in the stomach is required in the muscles for exercise; so, food will remain in the digestive tract longer if proper time for digestion is not allowed.

Try wholesome carbohydrates, lean protein, fruit/juice, and healthy fats. Generally speaking, about two thirds of your plate should come from healthy carbohydrates. Avoid high-fat protein sources, such as fried meats, cheese, and hamburgers, because they take longer to empty from the stomach and may contribute to a sluggish or nauseated feeling.

2. Reloading

Intense activity lasting more than an hour can use up quite a bit your stored fuel. This can begin to affect your performance and in some cases your health. Reload during the game and at halftime with carbohydrates, electrolytes, and fluid to power you through the remaining game. Consume a small snack to help delay fatigue and discomfort. This is important when the game is on the line. Try products such as Gatorade, granola bars, and sports gels to see what works best for you.

3. Refuelling

The food consumed after exercise may influence your recovery. The proper post-game meal can help to replenish fuel stores; provide hydration, restore electrolyte levels and provide adequate protein for muscle repair and building. Refuel immediately after the game with a mixture of carbohydrate and protein. This recovery snack begins to replenish your fuel stores and repair damaged tissue. Always follow up with an additional meal 1 hour after your immediate recovery snack. Example of recover snacks can include:

• a peanut butter sandwich with milk
• a protein bar with a fruit serving and pretzels
• a sports drink with cheese string, or
• banana, yogurt and fruit juice

Q: Why were sports drinks created?

The first official sports drink was developed in the mid 1960’s when a team of researchers at the University of Florida investigated the concern of a football coach who had notice that his team’s performance was suffering. The researchers concluded that the decreased performance was directly related to increased time and intensity. Investigation revealed that the athletes’ performance suffered due to significant decreases in electrolytes, fluid and depleted glycogen stores.  They created a drink that would help replenish lost stores of these nutrients. The beverage consisted of a mixture of water, sodium, sugar, potassium, phosphate and lemon juice, and was quite successful. Since then, sports drinks have become increasingly popular. Today, many active adults and children of all ages are consuming sports drinks during their workouts to reap the benefit that these products have to offer, but who really benefits?

Let’s consider what these beverages have to offer

Generally speaking, sports drinks replace the fluid and electrolytes (mineral salts) that you lose in sweat and provide energy in the form of carbohydrate for active muscles and the brain for activities lasting more than 60 minutes or prolonged competitive games that demand repetitive intermittent activity. Because excessive sweat loss generally occurs in those with very high sweat rates (1L/hour or more), those who exercise either very hard or for a long time (i.e. endurance and team sport athletes), those who exercise in hot and humid conditions or while wearing protective sports equipment (such as with hockey and football), this population would greatly benefit from the added nutrients found in sports drinks.

Q: So, what does that mean for the remaining population that consume these beverages?

In addition to the benefits that sports drinks have to offer, most sports drinks are designed to taste good. Manufacturers reason that if a drink taste good people will drink more, thereby ensuring hydration. Although in many cases plain water is sufficient enough to provide hydration.  Fluids that are flavoured, sweetened and cool can further stimulate fluid intake and decrease the risk of dehydration.  So, If you simply enjoy sports drinks for the flavour, it’s ok to drink them when you are working out but do realize that this is more of a desire than a necessity. Ask yourself is it worth the cost?

It is also important to consider the effects these beverages will have on your long term goals. A general 12 oz sports drink is known to contain enough carbohydrate that is equivalent to approximately 14 tablespoons of sugar (56 grams). If you are trying to lose weight, consuming these extra calories during exercise can be counterproductive. In this case a low calorie sports drink would be a better option.

Q: How safe are sports drinks for the general population?

The electrolyte levels found in this drinks are usually safe for the general healthy population but be sure to always check with your health care provider if you have hypertension or any other health condition that is sensitive to sodium or potassium.

Remember that it’s always important to stay well hydrated during exercise. When it comes to sports nutrition being aware of what your body needs will allow you to make more informed decisions to help you to maximize results and stay healthy

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and is the regional delegate for the Canadian Diabetes Association for 2012.