Watch: The Mayo Clinic Minute

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"There are a lot of carbohydrates in the food supply. Many of them are not that healthy," says Dr. Hensrud.

White bread, for example, is a less healthful option than whole-grain bread because of how it's processed.

"We take out the fiber, the bran, and we take out the germ. These two parts of the grain contain most of the nutrients. We add back some of the nutrients, thiamine, riboflavin, but we don’t add them in the correct amounts that are present in normal whole grains."

Many processed foods contain added sugars.

"Sugar intake has increased tremendously in this country, and added sugars are a big health problem."

Dr. Donald Hensrud says change out sugary snacks with fresh fruit, and, instead of processed white flour, try whole grains.

"Whole grains, such as brown rice, oatmeal, quinoa, and some of the ancient grains — whole-wheat pasta, whole-grain bread — those are wonderful foods. And, consumed in moderation, they can improve health."

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Watch: The Mayo Clinic Minute

Journalists: Broadcast-quality video pkg (1:00) is in the downloads. Read the script.

You’ve got the footwear. But, do you have the fuel for your workout?

"Carbohydrate is the source of that energy your muscles need," says Angie Murad, a wellness dietitian at Mayo Clinic's Healthy Living Program.

Murad says, if possible, eat a balanced meal a few hours before pumping iron or hitting the trail. Avoid fats, limit fiber and include a variety of natural carbs from grains, fruits and milk.

"For breakfast, you could have oatmeal with a little brown sugar and some raisins," explains Murad. "A glass of milk with it and some berries.”

And if you’ve got less than an hour until your workout, focus solely on the carbs.

"That’s the primary energy source," adds Murad.

She suggests a sports drink, a serving of your favorite fruit or even a small jam sandwich. And sports gels and gummies can also give a quick carb boost.

"I would recommend focusing more on foods first," says Murad. "But, if you’re in a pinch, and you need something easy, they are options."

They're options for fuel to go along with the footwear.

The post Mayo Clinic Minute: Foods to fuel your workout appeared first on Mayo Clinic News Network.

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In this video, Mayo Clinic Healthy Living Program wellness dietitian Angie Murad serves up answers about when and what to eat before your workout. Jeff Olsen reports.

Watch: The Mayo Clinic Minute

Journalists: Broadcast-quality video pkg (1:00) is in the downloads. Read the script.

The post Mayo Clinic Minute: Foods That Will Fuel Your Workout appeared first on Mayo Clinic News Network.

Whether running, cycling or swimming, when engaged in sporting activities for more than two to three hours at a time it’s important to replenish your body’s fuel store to rebuild muscle and ensure a necessary supply of energy for the future.

“Recovery is a hot topic now in sports nutrition and whether there is a two-hour window of recovery after training or participating in a race,” says registered dietitian and nutritionist Erica Goldstein, who works on Mayo Clinic’s Florida campus.

“The two-hour window is specific to endurance athletes, so the first thing I recommend to start the recovery process after an endurance run, ride or swim is to replenish carbohydrate stores,” says Goldstein.

“Additionally, most athletes who are training or racing for more than three hours at a time are likely burning protein for fuel as well as carbohydrates. So it’s important to restore protein as well, to help repair and rebuild new body proteins,” she says.

Drinking a carbohydrate-containing beverage that also includes protein soon after finishing is ideal, she adds. Chocolate milk meets these criteria.

It’s important, she adds, to take in the right amount of carbohydrates and protein to maximize recovery.

How much do you need?

After extended training or finishing a long race, Goldstein says athletes should consume 1-1.2 grams of carbohydrate per kilogram of body weight. Your body weight in pounds divided by 2.2 equals your body weight in kilograms.

For protein, approximately 20-25 grams of protein is ideal to consume at one time, within the first two hours of an event, to support maximal growth and repair. Good choices for protein include milk, whey protein or pea protein, which is often found in commercial beverages or as a powder. Dietary sources of protein include chicken, fish, eggs, or nuts and nut butters.

The post Feeding Recovery for Endurance Athletes appeared first on Mayo Clinic News Network.

Registered dietician and nutritionist Erica Goldstein offers a variety of tips to help athletes understand the best foods and options for carb loading during training.

“The top question I’m usually asked is what I should be eating during training,” says Goldstein, who sees patients on Mayo Clinic’s Florida campus.

First, it’s important to understand what a carbohydrate is, she says.

“Carbohydrate is stored in the body in the form of glycogen, which is basically links of glucose – or sugar – stored in large amounts. Glycogen can be broken down during continual exercise to provide energy for muscle contraction,” she explains.

Examples of carbs

Fructose, glucose and sucrose are three forms of carbohydrates. These can be found in a variety of foods, including: fruits, like bananas, raisins and dates; and starch, like potatoes, pasta and rice.

Of course, there are a variety of sports-specific gels, chews and performance bars developed for athletes.

How much do you need?

The body can only store so much glycogen, so it is essential to consume carbohydrates during prolonged exercise, usually greater than an hour, to continue to provide energy to working muscle. “Otherwise, you may compromise your ability to finish your training,” Goldstein says.

According to research, she recommends consuming carbohydrates based on the intensity and duration of training.

• 30 g after the first 60 minutes is enough for training lasting 60-90 minutes
• 60 g per hour after the first 2-2.5 hours
• 90 g per hour after 3 hours, dependent on high-intensity exercise (~75% of maximal effort)

Goldstein advises athletes vary the types of carbohydrate consumed. “Mix it up; see what works for your body and what you can tolerate,” she advises.

She also recommends reviewing food labels to determine total grams of carbohydrates in a product, as well as the specific ingredients (e.g., glucose, fructose, sucrose).

Journalists: Sound bites with Erica Goldstein are available in the downloads below.

The post Carbs and Endurance Training: Tips for Success appeared first on Mayo Clinic News Network.

There are so many suggestions for what makes a healthy diet that sometimes it can seem a little overwhelming!  On Saturday, June  28, at 9 a.m. CT, Mayo Clinic dietitian Kate Zeratsky will join us to cut through some of the confusion.  We'll discuss how to create healthy meals without being a gourmet cook, how to match your diet and your lifestyle, and why you should be thinking more about fruits and vegetables and less on protein.  Plus we'll get an expert's opinion on carbohydrates, fats, sugar and salt.

Join us!

Myth or Matter of Fact: Mini meals throughout the day are better for losing weight than three big meals a day.

To hear the program LIVE on Saturday, click here.

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Listen to this week’s Medical News Headlines: News Segment June 28, 2014 (right click MP3)  

Mayo Clinic Radio is a weekly one-hour radio program highlighting health and medical information from Mayo Clinic. The show is taped for rebroadcast by some affiliates.

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The post MAYO CLINIC RADIO appeared first on Mayo Clinic News Network.

There are so many suggestions for what makes a healthy diet that sometimes it can seem a little overwhelming!  On Saturday, June  28, at 9 a.m. CT, Mayo Clinic dietitian Kate Zeratsky will join us to cut through some of the confusion.  We'll discuss how to create healthy meals without being a gourmet cook, how to match your diet and your lifestyle, and why you should be thinking more about fruits and vegetables and less on protein.  Plus we'll get an expert's opinion on carbohydrates, fats, sugar and salt.

Join us!

Myth or Matter of Fact: Mini meals throughout the day are better for losing weight than three big meals a day.

Recipes:

Rainbow ice pops

Yellow pear and cherry tomato salad

Broiled grouper with teriyaki sauce

Vermicelli tossed with pan-roasted asparagus and fresh tomatoes

Follow #MayoClinicRadio and tweet your questions.

Mayo Clinic Radio is available on iHeart Radio.

Mayo Clinic Radio is a weekly one-hour radio program highlighting health and medical information from Mayo Clinic. The show is taped for rebroadcast by some affiliates.

The post Mayo Clinic Radio: Healthy Eating Made Easy appeared first on Mayo Clinic News Network.

WASECA, Minn. — Poor diet can obviously lead to health problems and weight gain. Conversely, proper food choices help people become healthier and manage certain conditions. For those with diabetes and prediabetes appropriate monitoring and management of diet is extremely important.

Carbohydrate counting

Carbohydrate counting is a meal-planning approach that focuses on the total number of carbs consumed. It's an easy method to follow and allows variety in food choices that fit preferences and lifestyle.

Most of the foods you eat contain carbs: breads, crackers, pasta, rice, potatoes, milk and many more. Carbs are often thought of as bad foods. In reality, your body needs carbs to create energy. The problem is that many people don’t choose healthy types and amounts of carbs.  “People should consume healthier carbs like fruits, vegetables, whole grains and low-fat dairy foods. All foods – even healthy foods – need portion control,” says Seykora.

Although there is no universal amount of carbs you should ingest, the following guidelines serve as a good starting point and can be adjusted as needed (note that one serving of carbs is considered 15 grams):

• Women: Three to four carb servings per meal; one serving for a snack
• Men: Four to five carb servings per meal; one to two for a snack

“Although carb counting is the initial focus for a diabetic diet, protein and fat levels cannot be ignored,” says Seykora. “Work with your dietitian to discover how to limit excessive protein and fat in your diet.”

The plate method

“Another meal-planning system is the plate method. Not only is this good for people with diabetes and prediabetes, it’s a healthy option for anyone,” adds Seykora. She shares some basic principles for the plate method:

• Balance calories. Enjoy foods, but eat less. Avoid oversized portions.
• Increase your plate’s health. Make half of your plate fruits and vegetables. At least 50 percent of your grains should be whole grains, such as brown rice, whole wheat flour and quinoa. Limit proteins and grains/starches to one fourth of your plate each. Additionally, switch to fat-free or low-fat (1 percent) milk.
• Reduce sodium and sugar. Many breads, frozen meals and soups have a high sodium content. Compare these foods and choose their low-sodium counterparts. Throw out the sugary drinks and pick water instead.

Actions for people with prediabetes

It’s amazing what health-conscious eating and physical activity can do for preventing the progression of diabetes. Try these tactics to improve your health:

• Work with your health care provider to reduce 5 to 10 percent of your baseline body weight.
• Eat more fruits, vegetables and whole grains while significantly reducing fats, sodium and sugars.
• Strive for 150 minutes of moderate physical activity each week. This can be a walk around the neighborhood, playing with your kids or even gardening.

The post Tips for Prediabetes and Diabetes Meal Planning appeared first on Mayo Clinic News Network.