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Posts tagged: dietary guidelines

Dear Area Doc - Let’s Not Be Awkward Anymore

Written by IHRSA

Hey Doc,

We need to talk.

Your patients are sedentary and overweight, and they want to do something about it.

We should be communicating, discussing club programs that would help your patients, and collaborating on initiatives to improve the health of the community.

We know that you know that research has long shown that a healthy, physical active lifestyle can help your patients with prevention and management of several chronic conditions, boost mood, and extend quality life years

And we know you’re busy with your patients and your paperwork, and that you’re trying like crazy to keep up with the rapidly transforming health care system (like that new electronic health record software in your office..,) but an exercise prescription only takes like 30 seconds to fill.

Your patients need to exercise; we provide safe and supportive environments for exercise. Let’s talk!

We know you have questions:

“How do I know your facility is safe for my patients?”

“How will you make my patients, many who have been sedentary for a long time, comfortable in your facility?”

“Do your staff people know what they are talking about?”

We’d love to give you answers.

Are you worried about the cost of attending our facilities?

Consider this…

The average cost of non-insulin prescription diabetes medication is $1,423 per year. If a patient eliminated his or her need for prescription medications like Metformin through diet and exercise, he or she would save enough money to purchase two health club memberships per year.

And depending on the drug and dose required, a lower risk patient who needs statin drugs to lower his or her cholesterol and reduce his or her risk of heart disease can spend $12 - $153 on these drugs per month. The cost for higher risk patients can be $63 - $163 per month. There are currently health clubs that cost as little as $10 - $20 per month, and patients who use diet and exercise with the support of a health club to reduce or eliminate their need for statins will see their club membership pay for itself over time.

So, please, take our calls. Or, better yet, come on over and see what we’re all about. Your patients will love us and they will think you are a hero for recommending us.

All the best,

Your Local IHRSA Members

What To Eat Before You Go To The Gym

Written by IHRSA

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Deciding what to eat day to day can be challenging. Choosing the best thing to eat – a meal that will give you energy to get in a good workout without making you feel too full, sick, or hungry – before you head to the gym can be even more challenging. Every workout is different, so how you fuel up for each one will be different too. You probably wouldn’t eat the same breakfast before an hour on the treadmill as you would before a yoga class.

Nutrients You Need

The two main nutrients your body needs prior to a workout are carbohydrates and protein.

Carbohydrates are the most readily available form of energy and provide fuel for the body. Eating enough carbohydrates before you workout will provide the energy needed to complete the workout. On the other hand, not eating enough could mean you hit the wall before your spin class is over. This can result in a less effective workout, and who wants to get less out of their workout if they made the effort to get to the gym in the first place?

Protein helps prevent hunger from setting in during the workout.

Nutrients to Avoid (Or Eat Less Of)

Within 2-3 hours of a workout it is a good idea to avoid high fat and high fiber foods (like pizza or cruciferous veggies like broccoli). Both of these foods take longer to digest than protein and carbohydrates. Too much fat too close to a workout can leave you feeling full, almost like exercising with a stone in your stomach, and too much fiber can cause upset stomach or stomach cramping, especially during higher impact exercise like running.

What Are The Best Foods?

It is important to eat a meal or snack higher in carbohydrates and moderate in protein before a workout. Carbohydrates should be easy to digest and familiar to you. If you’re just starting out and don’t know what works best for you, try out a few things on shorter or middle distance workouts. Try easily digested carbohydrates like apples, and dried fruit with lean protein like lower sodium deli meat, chicken breast, or jerky. Protein should come from lean sources like chicken, deli meat, or jerky. Also watch out for “protein bars” as the may have more fiber and fat than is optimal.

Pre Workout Meal Ideas

If your pre workout meal is breakfast -  try 2 eggs, 2 slices of Canadian bacon, 1 8 oz glass of OJ, and 1 banana.

If your pre workout meal is lunch – try a whole wheat sandwich with 3 ounces grilled chicken breast, lettuce, tomato, and any other vegetables, and an apple.

If your pre workout meal is a snack – try a Greek yogurt, or if you only have an hour, a piece of fruit.

What do you like to eat before you hit the gym?

The 2015 Dietary Guidelines Advisory Committee (DGAC) is holding their second public meeting on Monday and Tuesday, January 13 – 14, 2014  at the National Institutes of Health’s John Edward Porter Neuroscience Research Center in Bethesda, MD. Registration is required and space is limited. 
Unable to attend in person? We’ve got you covered. Tune into the live webcast for all the exciting presentations and discussions. Register for the live webcast at http://bit.ly/1eCGXSf.
For more information on the Dietary Guidelines for Americans,please visit DietaryGuidelines.gov.
Help us spread the word on Twitter*, Facebook, and LinkedIn!
Twitter hashtag: #DGA2015

The 2015 Dietary Guidelines Advisory Committee (DGAC) is holding their second public meeting on Monday and Tuesday, January 13 – 14, 2014  at the National Institutes of Health’s John Edward Porter Neuroscience Research Center in Bethesda, MD. Registration is required and space is limited.

Unable to attend in person? We’ve got you covered. Tune into the live webcast for all the exciting presentations and discussions. Register for the live webcast at http://bit.ly/1eCGXSf.

For more information on the Dietary Guidelines for Americans,please visit DietaryGuidelines.gov.

Help us spread the word on Twitter*, Facebook, and LinkedIn!

Twitter hashtag: #DGA2015