Nutrition Services

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Does the cholesterol exist in the yolk of the egg or at the egg white and if it exists at both what is the percentage of each? please advise!

Both my mom and my grandmother have high cholesterol. I know I should eat low-fat, but is there anything else I can do to prevent getting high cholesterol myself?

While genetics definitely play a part in the development of high cholesterol, there are many steps you can take that will drastically reduce your risk for developing it yourself. If you haven't already had your cholesterol checked, it's a good idea to have it done every five years or so after the age of 20, especially with your family history. You're on the right track with the low-fat diet. Saturated fat in particular has been shown to raise cholesterol levels. Saturated fat is found in animal products such as beef, chicken, cheese, butter, eggs, milk, and cream as well as many snack foods and baked goods like French fries, candy bars, doughnuts, pastries, crackers, and chips. Here are some other helpful hints to help you keep your cholesterol in check:

How many calories are in alcoholic beverages?

How can I gain weight? I've been lifting weights but it's not doing anything!

ýTo gain weight, you need to eat and drink more calories than you are expending. If you have increased your physical activity through strength training and not increased your calorie intake, you will not be able to gain and may even lose weight! Theoretically, eating 500 calories per day above your needs would result in a gain of 1 pound per week. However, some people are hard gainers and require even more calories to put on weight. In order to increase your calorie intake, you need to eat frequently (at least five times a day), eat higher calorie foods, and eat larger than normal portions at meal times. Eating this often requires a little extra planning. Stash some snacks in your backpack to munch during class - some easy ideas are cereal or granola bars, trail mix, bananas, fruit juice, peanut butter sandwich or crackers, muffins, bagels, sports bars, or liquid meal supplement drinks. Choose calorie dense foods whenever possible. Here are some suggestions:ý

I know I'm supposed to drink at least eight glasses of water a day but don't like just plain water. Do other fluids like juice and fruit punch count toward my water needs?

I'm a vegetarian and don't think I get enough protein. How much do I need?

I have recently looked at a website (myfooddiary.com) for help with daily food consumption. Does CSU/Wellness Zone offer anything comparable? I have no idea what my ideal weight is or how much exercise I need daily. Myfooddiary.com charges $9 a month but as a student that is a bit pricey for me; however, if CSU has a similar plan, would you please let me know. Thanks, Jill

I know that 3 servings in the dairy category is recommended each day. Does soy milk count as dairy? I am unable to tolerate the lactose in milk. Thanks

A lot of people constantly tell me how skinny I am, and I know I am but it really bugs me when they talk about that. Some people even think I am anorexic - but I am not! I weigh about 120 pounds and I am about 5'6. What types of food can I eat to gain some more weight? Thanks for your help!

What if I know I have an eating disorder but it does not fit neatly into one of the catagories? I am extremely confused and the literature is not helping me.

True or misguided: Do no eat before going to bed.

Do you lose muscle mass when sleeping? I hear that eating protein right before bed helps one to maintain muscle. If so, what kind of protein? Thanks.

I was recently diagnosed with Intersticial Cystitis and am having a very difficult time with the diet. I have only found one cookbook with few recipes and just a few more recipes online. Any ideas on how to create a regular menu with some variety with such a limited diet?

I had a question concerning calorie intake, according to all of the caloric calculators i tried it comes out to be about 2500-3000 calories to maintain my weight. i have been eating close to 1300 calories a day for maybe over 5 months. i would like to lose 2 lb per week but above 2000 calories seem like a lot of food especially carbs. I have been doing some research on this subject and found out if you eat your needed number of calories and worked out to burn 500 calories you would lose weight. my question is first of all is this correct information and if it is why can't you just cut down the amount calories by 500 calories and not workout? would this not reach the same results? thanks chris info: male 21 years 6'3 209lb

Hi! I'm struggling to lose weight. Over the summer, I got down to around 115 by running everyday and doing pilates and strength training. Now, with the winter months, I'm back up to 120 and can't seem to lose the weight again. I was following weight watchers and eating 18 points, which was around 1100 calories. I found myself not having enough energy to get through my workouts. I recently upped my calories to 1400-1500 with 30-35 grams of fat and 80-100 grams of protein. I take a multivitamin supplement, fish oil and calcium. I follow the exercise routine below: Days 1,3,5 - 20 minutes cardio AM, 40 minutes strength training PM Days 2,4,6 - 45 minutes cardio PM (treadmill), and 20 minutes pilates PM (I have a heart rate monitor and try to burn 300 calories per day with exercise) Since eating more calories, I've found that I've gained weight and body fat while losing a little muscle (I have an innerscan scale). So, my ultimate question is, how many calories a day should I be consuming to reach my goal of 110-115 lbs? Below are my current stats: Female, 26 yrs, 120 lbs, exercise an hour daily, 62 inches tall, small frame Your help would be greatly appreciated! Thanks, Tanya

I think I may have a niacin deficiency and was looking for your advice on taking supplements. I learned in class that a fissure or deep line down the middle of the tongue is an early indicator, but that it could be corrected with niacin supplementation. Is it ok to take niacin OTC and how much should I take? Also, I've heard it could cause liver problems and I'm not sure whether to ask you a dietician or my doctor.

How many grams of sugar are in lime margarita? 12 oz.

I am a male athlete with binge eating disorder, I don't purge. I'm not overweight but have been struggling with this for 3 years and my weight fluctuates in a 20lb range in just months. What are some of the medical/physical risks I am at with this disorder? and where at CSU is best to get help? thanks.

Binge eating disorder is defined as recurrent episodes of uncontrolled eating without purging or other compensatory behaviors. The major complications of binge eating disorder are the diseases that accompany obesity. These include diabetes, high blood pressure, high cholesterol levels, gallbladder disease, heart disease, and certain types of cancer. Since you are not overweight, these disease states may not be a concern to you at this point, but a diet high in fat and sugar may eventually lead to health problems. As an athlete, 20lb weight fluctuations may dramatically influence your athletic performance. In addition, the general psychological distress caused by binge eating disorder may influence other areas of your life such as academics, sports, and personal relationships. We have a staff of dietitians here at the campus health center who can help. In fact, we have a dietitian who specializes in eating disorders such as this. Initial appointments are $15 and follow-up appointments are $5. We hope you take advantage of our services.

I am a returning sophmore who is struggling with bulimia. I wanted to get help from a nutritionist but was wondering if anyone there speciallizes with eating disorders. I don't feel comfortable going into ask because I find my situation embarrassing to admit. I have struggled with this for 2 years and am trying to do what I have to do not what I want to do to protect whatevers left of my esophugus.

First know that you are not alone in your struggles. 10% of female college students struggle with an eating disorder, of which half suffer from bulimia nervosa. We have a dietitian at the student health center who specializes in eating disorders. You can make an appointment over the phone by calling the Health Promotion front desk at 491-1702. All appointments are kept completely confidential. We do hope that you will take advantage of these services.

I am living in the dorms right now and I am a vegetarian, but I still eat fish. I haven't been able to find any sort of protein other then edamame and the occasional salmon. I am really worried because I am working out twice a day and I know that I am not getting enough protein. I'm really hoping to gain and tone muscle but I'm not sure if that will be possible without the right amount of protein! Any ideas?

Finding vegetarian protein sources in the dining hall can seem like a challenge at first glance. Here are a few tips for locating vegetarian protein sources on campus:

1. Try different dining halls.Each dining hall offers different themes, so mix up where you eat. (And, by wondering across campus, you get the added bonus of increasing your activity!) Braiden Dining Center especially offers many vegan and vegetarian menu items.
2. Don't forget about dairy.Dairy foods are high in protein and all dining halls serve milk, and cheese, and most serve yogurt as well. Aim for 3 dairy servings a day.
3. Beans.Refried beans are available at the Corbett dining hall at Cactus Junction and many of the salad bars offer beans to top your salads.
4. Eggs.Many of the dining halls serve eggs for breakfast, which are a great source of protein to get your morning started out right.
5. Sandwich Bar.All of the dining hall sandwich bars offer peanut butter to top on your toast, put in your oatmeal or make an old fashioned peanut butter and jelly sandwich. Also, you can find tuna salad in many of the delis to add to a sandwich or salad.
6. Veggie Burgers.Ingersol Dining Center and Durrell Center have grills and can cook up a veggie burger upon request.
7. Snacks.Keep high protein snacks in your dorm room including nuts, string cheese, yogurt, and protein bars.

I am a fish-eating vegetarian and I try to eat tofu, tuna, and peanut butter at least once a day to get protein. However, my hair falls out soooo much; I clog the shower drain every shower and my bathroom and bedroom floor have hair all over them that I have to pick up everyday. I feel like I'm getting adequate amounts of protein and I try to take a multi-vitamin a couple times a week (when I remember) but the hair keeps falling out. I know that losing 100 strands a day is normal but I am losing a lot more than that. Are there other vitamins/minerals I can take that will help the hair loss? I am a healthy individual; I ride my bike to and from school everyday from Horsetooth and Shields and I work out in group classes 3-4 times a week.

Vegetarians typically need to exert extra effort to ensure they are getting adequate amounts of protein in their diet as a large amount of protein comes from meat sources. Lack of protein and iron, also found in large amounts in meat sources, can lead to hair loss. It is recommended that females between the age of 19-30 yrs. consume 18mg of iron per day, and about 46gm of protein per day. These amounts can vary depending on body composition. Vegetarians can get their protein from beans, tofu, and nuts to name just a few. Non-meat or fish sources of iron include fortified cereals, beans, potatoes, and grain products made with enriched flour. Eat foods high in Vitamin C, such as orange juice, to enhance absorption of plant iron. Since you eat fish and tofu you are likely getting complete sources of protein. If you're sure you're getting the recommended amounts of nutrients, vitamins, and minerals, and you are still experiencing excessive hair loss you may want to consult a doctor. Hair loss can also be related to physical and emotional stress, side effects of certain medications, diseases such as lupus and hyperthyroidism, or even damage from hair care products. Hope this helps!

Bree Thompson, R.D.

Hartshorn Health Service

970-491-1702

What would you recommend from the GNC products to acompany my fitness goals. I work out 5 times a week. thank you!

It sounds like you are doing a great job of being consistent with your physical activity! You didn't tell me what your fitness goals are. Therefore, it is difficult to say whether you need any supplements. If you are physically active up to 1 hour on each of those 5 days a week, then all you need is a well-balanced diet and plenty of water. If you are a competitive athlete or exercising more than 1 hour, you may benefit from consuming a carbohydrate beverage such as gatorade after your workouts. If you consume a well-balanced diet complete with protein, you likely don't need a protein supplement. If you insist on making a purchase at a GNC, perhaps your money would be best spent on a multivitamin to use as a back-up plan...just in case there are days where you are unable to obtain the nutrients you need from food.

I am a personal trainer and I have been having a lot of questions about supplements. I tell people that it's the amount calories in and out that counts and that is is best to get all their nutrients from foods rather than supplements, and always suggest seeing a nutritionist. Lately I have been wondering about Protein shakes and such. I know the extra protein is not necessary, but does it keep you full for longer,is it a an ok way to add extra calories? I have heard that when we drink liquid calories, our brains for some reason do not register the extra calories and we do not feel as full. Is this the same with protein shakes?

Thank you for referring your clients to us for assistance with weight gain. You are absolutely right in telling your clients that it is about calories in and calories out. To gain muscle, you do need adequate protein, but not much more than what the average American consumes. A protein supplement is not necessary for weight gain if you follow a balanced diet. However, some of your clients may benefit from a protein shake because it is a fast and convenient way to consume extra calories and protein. It is ok to add extra calories using supplements if it is more convenient and your client can afford the extra cost. It's true that our brain doesn't register liquid calories as well as calories from food. This is especially true regarding beverages such as soda and juice. Therefore, through consuming supplement shakes, a person could easily exceed their calorie needs. However, usually clients who are drinking supplement shakes WANT to exceed their calorie needs so that they can gain weight. It is also true that protein helps keep you fuller, longer. A person consuming a high protein diet may not get enough calories for weight gain because they aren't as hungry from all that protein. Therefore, a BALANCED, high calorie diet mixed with a rigorous weight lifting routine is the best way to gain muscle. A protein supplement isn't necessary if you can eat a balanced diet, but can be useful for some who doesn't have the time to plan and prepare those foods that contain protein. Keep those referrals coming, and I will do the same!

I am a thin person. But I have love handles. Is that a diet thing, or something i can fix my some sort of excercise?

First, check with you parents- it may be a genetic thing. Where we hold our weight is handed down from our parents. Unfortunately there is no way to "spot reduce". That is, you can't burn fat from pre-selected body parts. Therefore, it is unlikely that any calorie deficit will get you the results you're looking for. As for exercise, it is always a great idea to participate in regular physical activity. You may benefit from meeting with a personal trainer at the rec center to discuss specific exercises that can help tone up specific muscle groups. Most importantly, love your body and appreciate the fact that we were all made a little different.

I read your answer to someone's question regarding not being able to lose weight. I feel like I'm following everything you suggested...but yet it's not working for me. I'm frustrated!! I can't lose a pound. Infact, I can only gain and maintain. For the past 3 years I've been eating and living healthier than ever. I watch my calories and the types of food I eat. I'm extremely active - 30 minutes of weights a day, 20-30 minutes of jogging a day (2-3 miles) and competitive volleyball at least 2 hours a week, sometimes 12 hours a week. I keep track of everything I eat/drink on 2 food tracking journal websites. I've had several different recommended caloric intakes for my height and weight given to me and they all fall between 2000 - 2500 calories a day. I limit myself to 1800-2000 a day and, like I said, work out quite a bit every day. I'm following the rule that in order to lose 1 pound, I must either eat or exercise off 500 calories a day. I think I do that. I'm not eating bad foods. I eat A LOT of fruit (at every meal and as snacks), a whole grain almost at every meal (I stay away from refined/processed carbs), veggies at at least 1 of my meals but mostly at 2 meals, never eat fried or unnaturally fatty foods, and overall pay attention to what I'm putting my body. In fact, the Food Pyramid website says I'm eating GREAT! I'm eating exactly as I should be. But I can't lose a single pound. I've had my thyroid tested...everything is okay. Am I doing something wrong? Is there something I'm not understanding? I've lost weight before (40 lbs) and I feel like I wasn't doing anything special then. In fact, I feel like I was eating worse and not exercising as much when that happened.

I can only imagine how frustrated you must be. From what you describe, you are doing everything right! At this point you have two options. Your first option is to increase your cardio from 20-30 minutes/day to 40-50 minutes/day. I recommend meeting with a personal trainer. Your personal trainer could give you specific instruction on how to make the most of your workout for weight loss. He/she could tell you about heart rate and discuss different exercises to "shock" your muscles. Sometimes, just switching things up can make a big difference (and keep it from becoming tedious). To find out information about personal trainers at the rec center, visit their website at http://campusrec.colostate.edu

Your other option is to love and accept your body. It sounds like you are doing some great things for your body. You are feeding it well and your are maintaining a high level of fitness. A fit, healthy body is a blessing! Between the food logs and calorie counting, you have made weight loss a full-time job. I encourage you to change your focus from weight loss, to HEALTHY BODY (mind, body, and soul). I realize this is easier said then done, as we have so many messages from the media to contend with. The media tells us we are never skinny enough and that our outsides are more important than our insides. That's hogwash!

Does taking a digestive enzyme supplement (example: NOW Super Enzymes http://www.nowfoods.com/?action=itemdetail&item_id=3112 ) actually help with absorbtion of nutrients, or is it a waste of money?

Digestive enzyme supplements contain many enzymes that the body naturally makes. There is little scientific research on any beneficial effects of these supplements. However, people can have a deficiency in the enzyme lactase (an ingredient found in most of these enzyme supplements). People with a lactase deficiency can experience bloating, diarrhea, cramps, and nausea following ingestion of lactose (a sugar that is found in dairy products).

Probiotics is something you should investigate. These are beneficial bacteria (such as Lactobacillus and Bifidobacterium species) that contribute to a healthy balance of flora in the intestine, thus promoting intestinal health. Probiotics have been used with some benefit in the prevention and treatment of some gastrointestinal disorders, including antibiotic-associated diarrhea, constipation, lactose intolerance, sucrase and maltase deficiencies and inflammatory bowel disease. Main sources of probiotics are fermented foods, such as yogurt and sauerkraut. There are also pill forms available.

If you do not have any gastrointestinal issues, I would not see the need for you to take supplemental enzymes. Your body's enzymes are very sufficient. If you do have some GI distress, there may be some benefit to the enzymes, but first try sources that contain probiotics.

I have Crohn's disease and I am having dietary issues. I was curious if you had any advice on how to eat, and reduce stress so I could get regular again. My doc says I can eat anything I want, but I am always going to the bathroom, do you have any advice on how to maybe eat better for someone with this problem?

Crohn's disease is an ongoing disorder that causes inflammation of the gastrointestinal (GI) tract. The key to treatment is to minimize nutritional deficiencies, decrease inflammation and reduce GI symptoms. This can be done with diet therapy and medication. There are no single foods that are known to trigger diarrhea in all causes of Crohn's disease. It is common that individuals with Crohn's disease are intolerant to lactose. However, each individual tends to react to different foods. Therefore, it is wise to keep a food and symptom log for several days in order to track which foods may be causing GI symptoms. Simply write down everything you eat as well as the times of your meals and then your symptoms. Once you figure out which foods are the problem, you can eliminate those foods. It is important to meet with a dietitian so that we can ensure that you are not missing any important nutrients through eliminating certain foods. Finally, if you are having chronic diarrhea, I would recommend drinking plenty of liquids, and taking a multivitamin during the time of day you are least likely to have a bout of diarrhea.

I have a shortened digestive tract, and have been cautioned about becoming dehydrated very quickly. In an attempt avoid this, I've been drinking a little over 9 glasses of water a day. I also figured drinking that much water would also help improve my concentration. To my surprise, I've heard that you can actually get "drunk" by ingestingtoo much water due to water toxicity! How much water are we talking about drinking to feel the very onset of this condition? The info I've found on the subject is sparse at best...

You are right, hyperhydration can be just as dangerous as dehydration. Also known as water intoxication, hyperhydration results in electrolyte imbalance, which can ultimately lead to death. However, to become overly hydrated, you would have to drink a lot of water and in a short amount of time. (The amount that one must drink to become hyperhydrated depends on a lot of personal factors such as kidney function, sweat production, water retention, etc.) Water intoxication most commonly occurs in ultra-endurance athletes (like marathon runners) when they drink a lot of water instead of a sport drinks. Sports drinks are necessary for these types of athletes to supply adequate electrolytes. If an ultra-endurance athlete drinks a lot of water, while at the same time does not consume enough electrolytes, they can have water intoxication. If you are not involved with activities that result in excessive sweat production and you always listen and respond to your thirst cue, it is unlikely that you will ever suffer from hyperhydration. Drinking 9 glasses of water a day is totally safe...just not 9 glasses of water in a sitting. With short gut syndrome, I would also encourage you to drink plenty of water regularly throughout the day as dehydration is common. 9 glasses a day should be adequate.

In the last week I've started taking a new multi vitamin. It's a food based one from Whole Foods. The first time I pee after taking the vitamin my pee is bright, bright yellow. Is this bad?? Does it mean that the nutrients are not getting absorbed?? I'm drinking the same amount of water I normally drink. The Vitamin C content is 100 mg. Thanks!

Riboflavin, also known as Vitamin B2, is notorious for causing bright yellow pee. Not all of the riboflavin is going to be absorbed into your blood stream. Your body takes what it needs and the rest is excreted. The bright yellow pee often occurs when the multivitamin (or B-complex) contains large amounts of B2. Due to the fact that B-vitamins are water-soluble, it is not likely that consuming excessive amounts will cause a toxicity, so no need to be concerned over your urine color (However, if you use the color of your pee to determine your hydration status, this bright yellow color may make you think you are dehydrated when you're actually not.)

I saw one of the questions recently that suggested for vegetarians to keep high protein snacks around, and one example was a protein bar. I realized recently that I am probably not getting enough protein in my diet (I will eat dairy, eggs and fish, but it is somewhat irregular). My impression was that protein bars also have a high amount of calories, which is why they can be useful when camping. I don't want to greatly increase my calorie intake by using protein bars, but they are so incredibly convenient, and with how busy my life is, I'm wondering if this is an appropriate snack food? I do exercise about 2-3 times a week, am hoping to increase that but tend not to have the energy (or time). Thanks!

Yes, protein bars and many sport bars (or energy bars) can be appropriate snacks for people on the go. However, if you're on a budget, they may be more costly than simply throwing together some trail mix and keeping it in your backpack. There is nothing magical about sport bars, but they often have a nice blend of carbohydrates and protein with limited fat. Be sure to read your labels! Not all bars are created equal. You want one that is high in protein (if you believe your diet is low in protein), and low in saturated and trans fats. Some bars can also be high in added sugars and almost resemble candy bars in terms of their nutritional values. I would not recommend REPLACING whole foods for energy bars. They don't put everything you need into these bars, so you are better off eating a varied diet. However, supplementing a healthy diet with a sport bar here and there may be better than some snacks when you're on the go. That's not to say that the highly processed milk and soy protein, high-fructose corn syrup, oils, vitamins, and minerals are anything approaching an ideal food. Missing are the fruits, vegetables, beans, low-fat diary, and other real foods that can cut the risk of disease.

I wake up in the middle of the night to extensive pain in my calf, it goes away but the next day it is sore, am I not getting enough of a certain vitamin? Thanks

I have been waking up in the middle of the night with pretty bad leg cramps, am I missing a vitamin in my diet? They eventually go away but the muscle feels sore for a while. Any advice would be great.

Leg cramps can happen for a number of reasons including growing pains, blood clots, overuse injuries and dehydration. The only nutrient deficiency that is known for causing leg cramps is potassium. The average American diet is often deficient in potassium. Therefore, you may benefit from eating more potassium, regardless. Potassium-rich foods include: dried fruit (especially apricots, raisins, and figs), fresh fruit (especially bananas, melons, and kiwis), vegetables (especially beans, tomatoes, and the skin of the potato) as well as fish, and dairy products. I would NOT recommend taking a potassium supplement unless under the supervision of a physician, as excess dietary potassium can cause an electrolyte imbalance. If your leg cramps don't subside after increasing your dietary potassium, see your doctor for further evaluation.

Is there a big difference between natural peanut butter and regular peanut butter? Are the health benefits of natural peanut butter worth spending the extra money to buy it?

There is not a BIG difference between natural peanut butter and regular peanut butter. There are some small differences, however. When you read the food label of a jar of regular peanut butter, you'll notice that hydrogenated oil is listed as an ingredient. When hydrogenated oils are listed on an ingredient list, it means that the product contains trans fats. However, with regular peanut butter there is less than 1 gram of trans fat per serving, and therefore the manufacturer is not required to include this on the nutrition facts label. Natural peanut butter does not contain any hydrogenated oil and therefore, has no trans fats. In addition, natural peanut butter contains 1 gram of sugar per serving, while regular peanut butter contains 3 grams of sugar per serving. Like I said, these aren't BIG differences, so it all comes down to personal taste.

Within the past month I have had unexplained weight loss, however I feel like I am eating more. And after I eat, I get hungry again. If i don't eat then i get really shaky? Should i get a physical?

Weight loss is a serious issue, especially when it is unintentional. Losing weight is typically a result of the # of calories consumed< the # of calories burned (expended). However, in your case, you feel like you are eating more food, despite the weight loss. Some nutritional advice that I can give you includes keeping a food journal for a couple of days. A typical daily recommended calorie level is around 1800-2000 calories (Go to mypyramid.gov to find out your recommended daily calorie level). Keep track of calories ingested for these few days (you can go to calorieking.com or read the food labels of the foods you eat). If your calorie level is more than 400 calories below the recommended, then you are not eating enough. I would advise you to make an appointment with a dietitian for advice on ways to gain weight. However, if you are finding that you are around or above the recommended calorie level, then it seems that there is another cause for the weight loss. At this point I would recommend seeing your doctor regarding this issue.

I have been working out for about a year now and I'm trying to loose my stomach and build my abs. On that note I'm trying to develop my arms and chest along the way. I take creatine and protein, creatine before I work out and protein after. I'm frustrated because I don't know what I should or shouldn't be eating to accomplish my goals. Right now I weigh in at 245 and I want to be around 230. Any suggestions? Thank you!

You mention that you work out; however, there is no mention of aerobic exercise. A combination of aerobic exercise (running, elliptical, biking, etc) and strength training is important, especially when you are trying to lose some weight. I would suggest 20-30 minutes of aerobic exercise 3-4 times per week. As far as your diet goes, I recommend going to www.mypyramid.gov, and go to "My pyramid plan". Enter your age, gender, height, weight, and physical activity level, and the "calculator" will estimate your daily recommended calorie level (for weight loss). In addition, it shows you a breakdown of all of the food groups, and how many of each you should strive for. The key is to consume a variety of foods from all of the food groups. If you notice that you are consuming the recommended amount of protein (for you it's probably around 85-100 grams, equivalent to about 7 oz of meat and 3 cups of dairy), you don't need the protein shake. Creatine has mixed reviews, however, if you find that it helps you, then stay with it.

Hey I recently discovered that I have Gluten sensitvity. Is there any suggestions that you have that I can use to keep my energy up with having very few carbohydrates? Also do you have any suggestions for meals that I can have that are still well balanced?

Gluten is found in wheat, rye, and barley. Research says that oats are gluten free but in reality they may be contaminated with some wheat and should be avoided depending on the severity of your sensitivity. Reading food labels is important when avoiding gluten and you should not choose products that contain: gluten, wheat, rye, or barley on the label. Grains, Vegetables, Fruits, Milk, and Meat & Beans are the five major food groups that create a well balanced diet. Carbohydrates are found in grains, starchy vegetables, fruits, and dairy products. To enjoy a well balanced diet create meal and snacks by choosing food items from multiple food groups. Some gluten free options in each of the food groups are listed below: Grains: Corn tortillas, quinoa, popcorn, pasta made from beans, and breads with amaranth, arrowroot, buckwheat, corn bran, corn flour, cornmeal, corn starch, flax, legume flours, rice flours, soy flour and teff. Rice, corn, and potatoes can serve as a main dish or side dish instead of pasta or bread. Vegetables: All fresh, frozen, and canned vegetables. Fruits: All fresh, frozen and canned fruits. (Be cautious with dried fruits which may contain gluten) Milk: Milk, Cheese, Yogurt Meat & Beans: Fresh meats, fish, poultry, soybeans, eggs, nuts, tofu, beans and legumes. There are some great cookbooks out there including:The Gluten-Free Gourmet by Bette HagmanMore from the Gluten-Gourmet by Bette HagmanThe Gluten-Free Gourmet Cooks Fast and Healthy by Bette HagmanOne other book to check out:Against the Grain: The Slightly Eccentric Guide to Living Well without Gluten or Wheat by Jax Peters Lowell

I'm a dancer so I'm really active and I'm finding a hard time balancing my diet and I would also like to lose a little weight. I was wondering if you had any tips for maximizing my energy level while minimizing what I eat.

What to Eat: There are no magic foods that cause weight loss and no food is inherently fattening. Choose foods from each of the five food groups: grains, vegetables, fruits, dairy, and meat & beans. Try to choose food items from at least 2 different food groups at each snack and from at least 3 different food groups at each meal. When to Eat: The human body gets hungry every 3-4 hours. To keep energy levels up it is important to time meals and snacks that allow you to eat before the body becomes overly hungry (when your stomach starts growling). Eat Breakfast! Eating breakfast jump starts our day by increasing energy levels, allowing better concentration and eliminates extreme hunger mid-morning. Where to Eat: Try to eliminate mindless eating while studying and on the go. Pay attention to meals and snacks and enjoy all the foods you consume. Sit down and enjoy your food rather than eating on the go while driving or talking on the phone. How Much to Eat: Calories count. When aiming for weight loss, choose appropriate portion sizes and be mindful of your hunger cues. Are you eating out of physiologic hunger, or emotional hunger (boredom, stress, happiness, etc)? Check out the USDA's MyPyramid at www.mypyramid.gov. It can estimate an appropriate daily calorie level based on your age, gender, and physical activity level. It also breaks it down further by giving you recommendations of servings from each food group.Stay Hydrated! Drink before you are thirsty and consume enough water so that your urine is pale yellow-colorless throughout the day. People who drink sufficient water are more likely to lose weight and avoiding dehydration helps prevent fatigue.

I have been falling back into a pattern of very restrictive dieting. I used to fast a lot but have always been able to get out of it until now. When I try to eat, my stomach cannot handle it. I think it may just be stress and would like some tips on how to gradually eat more.

To reintroduce foods back into the diet, try to eat small, frequent meals and snacks throughout the day (about every 2-3 hours). Start with bland foods you know you can handle, such as applesauce, broth, and saltine crackers. There may be certain foods you notice more symptoms with, such as spicy foods, dairy (especially milk and ice cream), caffeine, mint, and fatty foods. I would advise you to keep a food journal for a week, monitoring what foods you eat and the occurrence of symptoms. This is an easy way of pinpointing what foods may be contributing to your stomach distress. Fruit juices, liquid meals (such as Carnation Instant Breakfast), fruit smoothies, and broth based soups may be better tolerated when trying to build up your calorie intake.

When I go to the gym I see lots of individual consuming protein power. I assume they are doing this to bulk up. I work out quite a bit but am more concerned with endurance for long distance sports. Could protein power help me rebuild my muscles after a hard workout or well it cause me to bulk up?

Protein, carbohydrates, and fat are all essential macronutrients in a healthy diet. The current recommended daily allowance (RDA) for protein is 0.4 grams of protein per pound of body weight (0.8 grams protein/kg). This RDA was based on sedentary college students and endurance athletes have a slightly higher protein requirement then the suggested RDA. An adequate and safe protein intake for an endurance athlete is about 0.5 to 0.8 grams of protein per pound of body weight (1.0-1.6 grams/kg). So a 150 pound endurance athlete will require 75-100 grams of protein per day. This can easily be obtained through dietary food sources by including a protein rich food at each meal:

Example: 2 eggs at breakfast (14 g protein); 4 oz chicken breast at lunch (the size of a deck of cards: 32 g protein); 1 cup of yogurt (8 g protein) with ý cup granola (7 g protein) after your workout; and a can of tuna at dinner (6.5 oz can: 40g protein) Total protein for the day = 101 g protein

Protein rich food sources include:

1. Meat (beef, chicken, turkey, fish)
2. Dairy (milk, yogurt, cheese, cottage cheese)
3. Beans
4. Eggs
5. Nuts (including peanut butter) and seeds
6. Soy (tofu, tempeh, texturized vegetable protein)

When concerned with endurance for long distance sports your nutritional focus should primarily be on CARBOHYDRATES and FLUIDS. Carbohydrates fuel your muscles and feed your brain. Muscles do not store protein or fat. Your muscles need carbs to make glycogen which is the fuel that supports exercise. After long workouts it is important to have a carbohydrate rich snack (within 2 hours of your workout) to refuel your muscles, promote quick recovery, and prevents chronic fatigue. All plant foods: fruits, vegetables, and grains are rich in carbohydrates and will help refuel your muscles after a hard workout.

In addition, fluids are a persistent problem that impact performance. Dehydration decreases muscle strength, speed, stamina, energy, and cognitive function. Aim to drink 10-12 cups of fluid per day. Also remember to drink during your workouts. Water is best for exercise less than an hour. For exercise greater than an hour maintain your blood sugar with a sports drink such as Gatorade, diluted fruit juices, fruit, or energy gels.

I have been over weight my entire life. I have recently started to diet and exercise. I have seen some decent results but have hit a total RUT! I am having a hard time finding sufficient time in my busy schedule to amp up my work outs and get my over a weight loss plateau. I am still working out and dieting, but I need an extra push to continue losing weight. I have had my thyroid checked and seem to have normal hormone levels etc. I was intrigued at the grocery store by a new weight loss supplement called "Alli". I have done a lot of research on the pill and it seems extremely safe and everyone has really been raving about it. There is no ephedra and it claims to be the only FDA approved supplement for weight loss. After all of my research I still am a little apprehensive about supplements just because of FDA history with other pills like Alli. I am wondering if you have an opinion on "Alli" and whether or not you think it is safe? Should I give it a try?

Weight loss plateaus are a normal process in weight loss efforts, unfortunately. What should be done in these instances is either engage in more physical activity or lower your current caloric intake. A couple of things to consider first though:1) Keep a food diary. Record everything you eat and drink. This can help you to evaluate what exactly your dietary intake is and can help you look at the following causes for a weight loss plateau: a. Are you getting too many calories? Check out the website www.mypyramid.gov and enter your information in "My Pyramid plan". This can give you an idea on a recommended daily calorie level for you to lose weight and will break down the different food groups to include in your diet.b. Are you getting enough calories? Eating too little calories can cause your body to enter "starvation" mode, in which your body will slow its metabolism down to conserve energy. This makes it a lot harder to lose weight.c. Are you consuming a lot of salt? High sodium levels can cause you to retain fluids, which can affect the number on the scale. Avoid adding extra salt to your food, and realize that many foods have more sodium than you may think.d. Measure and weigh your foods for a few days. It is easy to underestimate how much you are really consuming. 2) Other tips to consider:a. Keep your metabolism fired up by making sure you are eating often (Every 3-4 hours). Eating regularly also helps stabilize your blood sugar, keep your energy levels up, and help prevent cravings.b. Mix up your exercise activities. Try something new, such as walking up and down flights of stairs at the library, or picking up your pace of walking, like you are always late for class or work. Also consider working out with a personal trainer for a month. They can give you great ideas to try that you may have never considered. Alli is the lower dose version of the prescription drug Xenical. It is FDA approved; however, it is strongly advised that people follow a low fat, reduced calorie diet along with an exercise program. Alli works by blocking some of the fat that you eat from foods. This is fairly risky, as you will also have a lower absorbing capacity of the fat soluble vitamins A, D, E, and K. You need to make sure you take a multivitamin everyday. Alli is also fairly expensive, around $45 for a 20 day supply. Personally, I don't feel that you need any supplement to lose weight. By evaluating and following the suggestions above, you should be over your weight plateau in no time!

I was recently diagnosed pre-diabetic and it seems like sugar is in everything. What foods should I eat and which should I avoid? I am increasing my exercise as well.

Keep up the great work on increasing your daily exercise! According to the American Diabetes Association, people with pre-diabetes can prevent or delay the development of type 2 diabetes by up to 58 percent through lifestyle changes that include modest weight loss (5-10% of total body weight) and regular exercise. The main dietary component that affects our blood sugar is carbohydrates. Carbohydrates are found in grains (bread, cereal, pasta, rice), fruits, starchy vegetables (potatoes, corn, peas), dairy products (mainly milk and yogurt), and sweets (donuts, pastries, regular soda, cookies). Your body breaks down carbohydrates into the sugar glucose. Glucose is the primary fuel for our body, so we need plenty of it to keep our energy level up and our brain functioning properly. The reason carbs get a bad rap is that people think that they make them fat. Not true. Weight gain is caused by eating more calories than you burn. The issue with carbohydrates is that people tend to eat too much of the "wrong" kind. There are two types of carbohydrates: simple and complex. Simple carbohydrates are digested quickly. Many (but not all) contain refined sugar and few vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, and sugar. Complex carbohydrates take longer to digest and are usually great sources of fiber, vitamins, and minerals. Examples include whole grain breads, cereals, and pasta, legumes, and veggies. The majority of carbohydrates we eat should be complex and most of the simple ones should come from fruits, milk, and yogurt, which also contain vitamins and minerals. 50-60% of your diet should come from carbohydrates; 10-15% from protein; and no more than 20-30% from fat. Visit www.mypyramid.org and explore the food guide pyramid to see how much food from each food group you require to gradually move towards a healthier weight. Setting up an appointment with a Registered Dietitian could also help you create a healthy meal plan that still includes your favorite foods. Other suggestions:

1. Try eating small, frequent meals throughout the day. This helps your blood sugars remain relatively stable throughout the day and keep your energy level up.
2. Consume carbohydrate, protein, and a little fat at meals and snacks. This combination of nutrients helps keep you fuller longer, and has the same beneficial effect of keeping your blood sugar levels stable.
3. It is okay to consume sweets; it's all about moderation. For example, instead of eating 5 cookies, have 2 or 3.
4. Try to switch regular soda to diet soda. Limit juice intake to about 4-8 oz per day.
5. Continue exercising. Try to aim between 30-60 minutes on most days of the week. Remember, it doesn't have to be all at one time. A 10 minute bike ride in the morning, 20 minute walk at lunch, and 20 minutes of housework counts.

I am living on my own this summer and just need a little extra cash for rent. I am going to be running 2 times a day with a goal of over 60 miles a week and will be doing weightlifting excersises. I will be getting the extra money by giving plasma at the same time that I am doing all this excersise. How important is my diet and how can I make sure that I have enough energy for the day and stay healthy?

Wow. You have a lot going on this summer. Proper nutrition is very important to fuel your active lifestyle and diet is also important when donating blood. In addition, the timing of when you eat and exercise is going to be important in relation to your donations. Strenuous exercise should be avoided before and after donating your plasma. Your body is able to replace plasma fairly quickly (in about 48 hours) after donating but the process can be draining on your energy levels. Before donating you should make sure to have a well balanced meal within 4 hours of when you will be giving blood. Staying well hydrated is also going to be essential- make sure to drink plenty of fluids the night before and the morning before donation. You should also make sure to include iron rich foods in your diet. Examples of iron rich foods are meat, tuna, beans, eggs, whole grains, nuts, fortified cereals, dark green leafy vegetables, and dried fruit such as raisins. Vitamin C enhances your body's ability to absorb iron and should also be given attention and included in your diet.

In response to the amount of exercise you are doing it is again important to stay well hydrated (aim for 10-12 cups of water per day). You also want to be following a sports diet that will adequately fuel your body. A sports diet should contain about 50-60% of your total calories from carbohydrates, 15-20% of your total calories from protein, and no more than 30% of your daily calories from fat while trying to limit saturated fats. Carbohydrates are the most important fuel for your sports diet because they provide fuel to your muscles and your brain. Include a variety of complex carbohydrates in your diet by consuming whole grain breads and pastas, fruits, vegetables, and low-fat dairy. The Recommended Daily Allowance (RDA) for protein intake is 0.8 grams of protein per kilogram body weight per day. This number should be slightly higher to support your active lifestyle; between 1.4 - 1.6 grams of protein per kilogram of body weight (Example for a 160 pound individual: 160/2.2 = 72.7 kg; 72.7 x 1.4 = 102 g protein, 72.7 x 1.6 = 116 g protein: 102-116 grams of protein per day.) Protein can be included in the diet by consuming lean meats, fish, poultry, eggs, low-fat dairy, beans and nuts.