Greg's Nutrition Tips:

EAT YOUR SALAD! 


Go ahead and indulge at the salad bar. "Rabbit food" is nutritious for people, too.

A new UCLA/Louisiana State University study of dietary data on more than 17,500 men and women finds consumption of salad and raw vegetables correlates with higher concentrations of folic acid, vitamins C and E, lycopene and alpha and beta carotene in the bloodstream.

Published in the September edition of the peer-reviewed Journal of the American Dietetic Association, the study also suggests that each serving of salad consumed correlates with a 165 percent higher likelihood of meeting recommended dietary allowances (RDA) for vitamin C in women and 119 percent greater likelihood in men.

The study is the first to examine the relationship between normal salad consumption and nutrient levels in the bloodstream, and also the first to examine the dietary adequacy of salad consumption using the latest nutritional guidelines of the Food and Nutrition Board of the National Academy of Sciences.

The findings blunt concerns about the human body's ability to absorb nutrients from raw vegetables, as well as concern that the structure and characteristics of some plants undercut nutritional value.

"The consistently higher levels of certain nutrients in the bloodstream of salad-eaters suggest these important components of a healthy diet are being well-absorbed from salad," said Lenore Arab, visiting professor of epidemiology at the UCLA School of Public Health and co-author of the study with L. Joseph Su, assistant professor at the LSU School of Public Health.

"The findings endorse consumption of salad and raw vegetables as an effective strategy for increasing intake of important nutrients. Unfortunately, we also found daily salad consumption is not the norm in any group, and is even less prevalent among African Americans," Arab said.

"We have so many food choices in this county. Increasing vegetable consumption is a wise strategy for composing a nutrient rich diet," she added. "In fact, our findings suggest that eating just one serving of salad or raw vegetables per day significantly boosts the likelihood of meeting the recommended daily intake of certain nutrients."

The study examined the relationship between reported salad consumption and blood serum nutrient levels, as well as dietary adequacy in pre- and post-menopausal women and men of comparable ages. The research team analyzed dietary data from 9,406 women and 8,282 men ages 18 to 45 and 55-plus contained in the National Health and Nutrition Examination Survey III conducted in 1988-94.

Salad consumption was based on reported intake of salad, raw vegetables and salad dressing. Laboratory measurements determined levels of nutrients in blood serum. Associations between salad consumption and serum nutrient levels were determined using statistical regression models. Measurements were adjusted to account for age, exercise, anti-cholesterol medication, smoking and other variables.
Taken from FoodConsumer.org

Make it a Healthy Day,
Greg Salgueiro, MS, RD, LDN
Director of Sports Nutrition
Lifestyle Management Associates

ICE is NICE!

Written by Dave Mansfield MSPT, HFI, CSCS  of New England Rehab, Big Iron Fitness, Whitman -Hanson High Strength Conditioning

Uh..OH! You are just completing your last rep of a great set and you feel that sharp pain in your knee (shoulder, hip, ankle). 

What do you do when you just know you've strained something...you know where, you just don't know what. You do know that it isn't painful or disabling enough to send you to the dreaded ER but you also know, you ain't going to finish your work out like this and you've got some doubts about tomorrow.
We've all done it. We've all heard the advice from well intentioned training partners, witnesses, innocent by-standers, personal trainers, lawyers, old timers, girl friends etc, etc etc.

Too much information...you just want to feel better fast...minimize the damage...and get back to your training as fast as possible. Well, the standard advice does apply: if you think you have a serious injury then, by all means, get to a Doctor ASAP. Most often, however, it's just that you "tweaked" something and need to calm it down. In that case, get some ice on the area as soon as you can, try to keep moving around gently between icing every 1-2 hours. If you injured an extremity (elbow, ankle, knee, wrist) some compression (ace wrap etc.) along with the ice (not so tight you cut off the circulation) and elevation (above heart level) will help.

Ice every 1-2 hours for 15-20 minutes at a time. If you are using gel packs be sure to put something between your skin and the cold so that you do not get frostbite: an check your skin occasionally to be sure that you are not doing damage to your skin. You want to cool things down, not freeze them solid. Ice works best for the first 48 to 72 hours. After that you will need to deal with the body's natural healing response which may involve some swelling.

Please note: if pain persists, gets worse or changes in any way that causes you to worry then you really should see a medical professional and don't assume it will get better "on its own.

Topical applications of over the counter remedies may make you feel a little better but they do not substitute for real cold therapy. If you have safely taken over the counter anti-inflammatories in the past this may be a time to "go there again". If you are not sure then talk to your doctor.

Once things start to calm down start moving the injured area with active range of motion, stretching etc. and when you feel that you are recovering start back to your routine but listen to your body and if it does not feel ready then hold off a little longer. It is certainly better to go slow for a few workouts than inflict re-injury.

Well, that's my story on ice, and I'm sticking with it.

Dot’s Monthly Recipe Pick 

Omega - 3 Salad

Source: American Institute for Cancer Research

• 2 Tbsp. Walnut or Canola oil

• 2 Tbsp. white wine vinegar 

• 2 small cloves garlic, minced

• 1/4 tsp. salt or to taste

• Black pepper to taste

• 1/2 cup finely chopped celery

• 1 can (15oz) pink or red Alaskan (wild) salmon, backbone and skin removed

• 1/4 cup light canola mayonnaise or other low fat mayonnaise

• 1 tbsp. freshly squeezed lemon juice

• 4 cups baby spinach leaves

• 8 cherry tomatoes, cut in half

• 1/4 cup finely chopped walnuts

In small bowl, whisk together first five ingredients for dressing and set aside. Mix celery with salmon and toss with mayonnaise and lemon juice. In large bowl, toss spinach with dressing. Top with salmon mixture. Place cherry tomato halves around platter. Sprinkle with nuts.

Enjoy!
Dot Parkes NS, NM
Weight Management Coach
Learning Center for Nutritional Balance