What to Keep in Mind When Eating …

Now that Halloween has passed, what do we do when tempted by those extra leftover candies? Do we indulge in a little “guilty” snacking? Do we bring them in to our workplace to share with our colleagues? A recent article coming in to the SIRC Collection examines research compiled on the topic of mindful eating. This growing trend begins with the concept of paying attention both to inner cues (thoughts, emotions and sensations) and to the environment when contemplating triggers to eating.

Research suggests that mindless eating is a major factor in weight gain and plays a large role in the failure of weight loss attempts. It also notes that most of our eating decisions are automatic and made without awareness. Without this awareness most of our eating decisions are made without taking stock of the state of our bodies, our minds or our environment and the information to make conscious decisions. According to researchers the majority of our food decisions are not based upon hunger, but rather are influenced by stress, anxiety or frustration.

The philosophy behind mindful eating stresses the importance of carefully thinking through your food choices. It is not about what to eat and what not to eat, but rather being aware of the food you are about to eat, the reasons you want to eat, how you are eating and the choice you make in eating different foods. Learning to work with your body’s rhythms and your mind’s thought process leads you to make conscious choices.

A few electronic resources are provided to learn more about mindful eating:
· The Center for Mindful Eating
· The Cornell University food and Brand Laboratory
· The Association for Size Diversity and Health
· Mindful Eating: The CAMP System
· Dietitians of Canada
· American Dietetic Association

Eating Well on a Budget?

Many of us have made resolutions to eat healthier in the New Year. But with rising costs and tighter finances is it possible to eat well on a budget? What are the ways that we can shave a few dollars off the weekly grocery bill? The following tips have been suggested as ways to help you eat better and help manage costs.

• Eat at home more often.
• Plan meals in advance to avoid last minute less healthy “quick food” choices.
• Incorporate ingredients already located in your fridge, freezer and cupboards.
• Plan meals around weekly store specials.
• Stock up on sale items if space allows.
• Use coupons only for items that you already buy.
• Add more meatless meals. Meat is usually the most expensive part of a meal, but make sure to balance nutrients just the same.
• Use leftovers to save time and money.
• Eat before you go shopping, it helps prevent those impulse buys.
• Shop on the perimeter of the store to fill up on fresh fruits and vegetables, proteins and dairy.
• Look for bargains near the ends of aisles, and on upper and lower shelves. Items on eye level are usually more expensive.
• Compare unit prices of items to determine cost per item.
• Make your own single serving meals and snacks.

These are just a few of the ways that you can focus on eating healthier while managing costs. Pick a few and see how they fit into your routines. Incorporating small changes in your lifestyle until they become habits are a simple way to adopting a healthier lifestyle.

For more information on nutrition or other topics check out SIRC’s online resources.

Healthy Holiday Eating

Tis the season of good cheer and holiday celebrations. Keeping your basic dietary and exercise lifestyle habits on track helps to combat that holiday weight gain. Research shows that one-off over-indulgences do not cause weight gain, rather the weight gain is induced by the gradual and sustained caloric increases or dietary habits that are developed as long term behaviours. So while it is fine to indulge in those holiday treats, it is also important to remember a few key tips to help avoid the holiday over-indulgences.

• When faced with a holiday meal or those groaning buffet tables, remember portion control and selecting from a variety of food groups
• Drink a large glass of water just before the holiday dinner, liquid helps you feel fuller faster
• Use a smaller plate
• Cover most of the plate with vegetables and salad
• While turkey is one of the lean proteins, keep portion control in mind
• Keep stuffing portions small
• Avoid "candied" vegetables and starches
• Instead of watching football, why not suggest an activity of your own
• Instead of having full portions of desserts or sweets, make thoughtful selections and just indulge in a taste of each
• Cut down on alcohol consumption, it is a fast way to add up calories
• Offer to make lighter versions of traditional dishes as your contribution to the table
• Remember to maintain your exercise routine
• Don't let the season begin before it should and end way after it should, those are the beginnings of lifestyle habits

The holiday season is about spending time with family and friends. Focusing on the enjoyment of the companionship instead of the food is the best way to head off the holiday calories. After all that is the true meaning of the season.

References from the SIRC Collection:

1. Burrell, S. (2012). Avoiding the Holiday Body Hangover. Bicycling Australia (173), p.90.
2. Wuesthoff, S. (2011). 'Tis the season for holiday eating strategies. IDEA Fitness Journal, 8(10), p.56.

Weight gain ... the healthy way!

Contrary to popular belief there is a time and a place for weight gain. Many athletes are required to gain weight to increase strength, increase their size or increase their musculature. In sports with weight categories, being a heavier weight may not always mean being "fatter" but having a fit heavier body mass. The focus of a recent article in the SIRC Collection addresses athletic weight gain emphasizing a nutritionally balanced plan.

The article acknowledges that gain weight for athletes can be a challenge as weight gain comes from consuming more calories than are burned through activity. However, it is stressed that meeting this challenge can be done by increasing the energy intake by focusing on a variety of healthy foods.

Here are some of the author's suggestions to increase calorie intake for "healthy" weight gain:

• Plan ahead. Eat at least three meals daily with snacks in between. Planning ahead will help you keep track of total calories of consumption in relation to the energy burned in training/competition
• Carry energy-dense snacks (trail mix, granola, nuts, low-fat cheese, peanut butter sandwiches)
• Drink fluids with calories (100% fruit/vegetable juice, 2% milk or chocolate milk). Try a smoothie or milkshake.
• Try more starchy vegetables (corn, potatoes, peas) which contain more calories. 
• Add nuts, raisins, dates and other fruits to cereal and yogurts.
• Include protein (lean meats, poultry, eggs, low fat milk, cheese, peanut butter and beans) to every meal
• Eat snacks after workouts (fruit, fruit juice, low-fat milk, cereal, peanut butter on toast, bagels or crackers) to replace calories burned in training
• Increase muscle by including strength training sessions in your training
• Get plenty of sleep. Rest helps build muscle.
• Be careful of supplements advertising weight gain and/or increase muscle size, to avoid risk of doping infractions, unsafe ingredients and questionable effectiveness. Most of the same benefits can be found through food options.

The key to remember is that weight gain should be pursued through a balance of healthy food choices, training and recovery. Having a well researched plan in place will be give you the best edge.

Resource from the SIRC Collection:
Woolf, K. (2012). Weight Gain Tips. Splash, 20(2), 12.

Other online resources:
Weight Gain Tips for Athletes
Gaining Weight for Athletes: Nutrition Plan to Put Weight On
Weight Gain in Junior Athletes

Do Quick-fix Diets Work?

It’s human nature to be on the lookout for the "magic diet/pill" that will give us that quick-fix when it comes to losing weight.  This attitude has fueled the craze for new fad diets while encouraging the belief that if we eat specific “healthy” foods the weight will just come off.  Can these diets give us what we are looking for?   

Well, the quick and easy answer is no.

New research has found striking results between weight loss, exercise and diet trends; those who exercised more and ate less were significantly more likely to lose weight.  Many of you will not find these findings surprising, but the research uncovered on quick-fix diets was.

People who claimed to follow popular diets, liquid diets, non-prescription weight loss pills and diet foods/products were not associated with weight loss.  In fact, most of the successful weight loss methods are accessible and inexpensive.   

• Join a cycling or running club (or recruit a friend)
• Walking on your lunch break
• If you can't manage the 30 mins a day exercise requirement, go with 15, any exercise is better than nothing
• Sign up for a class: yoga, pilates, martial arts or zumba 

Safe, maintainable weight loss is 1-2 lbs/week, by lowering your calorie intake by just 250 calories and increasing your daily exercise will average a loss of about 1 lb per week.  It is also recommended that you speak to your doctor or dietician before starting any significant weight loss program.

There really is no substitute for eating healthy and getting regular exercise; joining a weight loss program/group helped people stick to their exercise regimen and reported greater weight loss so grab a friend and get outside!

References from the SIRC Collection

1. Clark N. SPORT NUTRITION. Dieting Gone Awry--When Food is Foe. Palaestra. January 2010;25(1):47-48.
2. Crerand C, Wadden T, Foster G, Sarwer D, Paster L, Berkowitz R. Changes in Obesity-related Attitudes in Women Seeking Weight Reduction. Obesity. March 2007;15(3):740-747.
3. Hicks R. Fad diets risk your health. Cycling Weekly. April 14, 2011;:33.
Kelley L. FAD DIETS: STOP THE YO-YO MADNESS!. Triathlon Life. Summer2008 2008;11(3):40.
4. La Bounty P, Campbell B, Antonio J, et al. International Society of Sports Nutrition position stand: meal frequency. Journal Of The International Society Of Sports Nutrition. January 2011;8(1):4-15.
5. Long-term changes best route to weight loss. Handball. February 2007;57(1):25.

College Athletes and Depression

There is a common perception that college athletes are tough and should be able to resolve problems that might lead to depression. In fact, just the opposite might be true. Having to handle what is essentially a full-time job and keep up with schoolwork might leave them feeling less well-adjusted than non-athletes. Along with the stigma attached to mental health issues, especially in the sporting world where mental toughness is as valued as physical toughness, it can be difficult for athletes to seek help.

an athlete may have different risk factors for developing depression, such as having an injury or having an athletic career come to end, when compared to non-athletes.
Read more at http://www.philly.com/philly/blogs/sportsdoc/Depression-in-athletes-is-it-being-ignored.html#fpIlogxhO5SMITAY.99

an athlete may have different risk factors for developing depression, such as having an injury or having an athletic career come to end, when compared to non-athletes.
Read more at http://www.philly.com/philly/blogs/sportsdoc/Depression-in-athletes-is-it-being-ignored.html#fpIlogxhO5SMITAY.99

an athlete may have different risk factors for developing depression, such as having an injury or having an athletic career come to end, when compared to non-athletes.
Read more at http://www.philly.com/philly/blogs/sportsdoc/Depression-in-athletes-is-it-being-ignored.html#fpIlogxhO5SMITAY.99

Mood disorders sometimes are called Affective Disorders, but more frequently are simply called “depression.” Common contributors to depression are:

• trouble adjusting to the transition from high school to college
• overtraining or injury
• pressure to perform
• lack of free time 
• stress from schoolwork 

Signs/symptoms of depression include*:

• Low or sad moods, often with episodes of crying 
• Irritability or anger
• Feeling worthless, helpless and hopeless 
• Eating and sleeping disturbance (reflected in an increase or decrease)
• A decrease in energy and activity levels with feelings of fatigue or tiredness. 
• Decreases in concentration, interest and motivation 
• Social withdrawal or avoidance 
• Negative thinking 
• Thoughts of death or suicide. In severe cases, intent to commit suicide with a specific plan, followed by one or more suicide attempts. 

While there is often pressure to get the athlete back to play as soon as possible, it’s important that the athlete’s health and safety remains the highest priority. 

Researchers have found that injured athletes experience clinically significant depression 6 times as often as non-injured athletes.

It's important for parents and coaches to recognize their limitations when trying to help someone with a mood disorder. The best way to help is to be able to recognize the symptoms and refer the athlete to a professional. An athlete will need a good support system in order to recover fully, whether it comes from a coach, family, friends or a therapist.

 *This is by no means an exhaustive list, but is intended as a list of common symptoms.

References from the SIRC Collection:

1. Gagne M. A DIFFERENT KIND OF PAIN. Sports Illustrated. December 12, 2011;115(23):82.
2. Hart C. THE PSYCHOLOGICAL IMPACT OF INJURY. Triathlon Life. Fall2009 2009;12(4):44-45.
3. Maniar S, Chamberlain R, Moore N. Suicide risk is real for student-athletes. NCAA News. November 7, 2005;42(23):4-20.
4. Potera C, Delhagen K. Beat the injury blues. Runner's World. October 1990;25(10):18.
5. Reardon C, Factor R. Sport Psychiatry A Systematic Review of Diagnosis and Medical Treatment of Mental Illness in Athletes. Sports Medicine.
6. Weigand S, Cohen J, Merenstein D. Susceptibility for Depression in Current and Retired Student Athletes. Sports Health: A Multidisciplinary Approach. May 2013;5(3):263-266.

Hungry to Compete

Perfection is the name of the game for high performance athletes. They spend their careers chasing an ideal performance and waiting for that perfect moment that allows them to shine and be crowned a champion. With a significant personal and financial investment accompanying an athlete’s training, the pressures athletes face to perfect their performance are as daunting as any opponent.
 
A way that these pressures manifest is through the association of performance standards for athletes with the ideal body type one should have to excel at their chosen sport. An unfortunate but all too possible result of this image performance tie is having athletes who suffer from eating disorders for the sake of their sport.

While anorexia nervosa and bulimia nervosa are recognized as diseases, any disordered eating behaviours such as orthorexia nervosa can be harmful and lead to nutrition and mineral deficiencies.

Signs of an eating disorder:

• Changes in mood, personality, or behaviour
• Body image emphasis
• Focus on food
• Extremes in eating
• Strong need for control
• Excessive training

The danger with athletes and eating disorders is that many of the warning signs can be hard to identify. When does extra training or drive turn excessive? The signs can get lost in the guise of better physical condition and performance, ultimately the goal for elite athletes.

Coaches, trainers, anyone a part of an athlete’s support team, have a crucial role in not only preventing problematic eating, but also being the first responder in identifying the signs and symptoms. Recent studies show that athletes who have positive coach-athlete relations are less at risk of developing disordered eating habits. Coaches should work with their athletes to create a strong and positive psychological make-up that minimizes an athlete’s self-directed pressures.

In raising awareness of eating disorders in the athlete community it is important to note that while most studies have focused on either female athletes, those involved in aesthetically styled sports, or sports divided by weight class, that eating disorders are not limited to these groups. Regardless of gender or sport, eating disorders are diseases that can affect any type of athlete.

References available from SIRC Collection:

1. Bond C, Bonci L, Vanderbunt E, et al. National Athletic Trainers' Association Position Statement: Preventing, Detecting, and Managing Disordered Eating in Athletes. Journal Of Athletic Training. January 2008;43(1):80-108. 
2. Chaki B, Pal S, Bandyopadhyay A. Exploring scientific legitimacy of orthorexia nervosa:a newly emerging eating disorder. Journal Of Human Sport & Exercise. December 2013;8(4):1045-1053.
3. Currie A. Sport and Eating Disorders - Understanding and Managing the Risks. Asian Journal Of Sports Medicine. June 2010;1(2):63-68. 
4. Glazer J. Eating Disorders Among Male Athletes. Current Sports Medicine Reports (American College Of Sports Medicine). November 2008;7(6):332-337. 
5. Haase A. Physique Anxiety and Disordered Eating Correlates in Female Athletes: Differences in Team and Individual Sports. Journal Of Clinical Sport Psychology. September 2009;3(3):218-231. 
6. Selby C, Reel J. A Coach's Guide to Identifying and Helping Athletes with Eating Disorders. Journal Of Sport Psychology In Action. May 2011;2(2):100-112. 
7. Sundgot-Borgen J, Torstveit M. Aspects of disordered eating continuum in elite high-intensity sports. Scandinavian Journal Of Medicine & Science In Sports. October 2, 2010;20:112-121. 
8. Torstveit M, Rosenvinge J, Sundgot-Borgen J. Prevalence of eating disorders and the predictive power of risk models in female elite athletes: a controlled study. Scandinavian Journal Of Medicine & Science In Sports. February 2008;18(1):108-118.