There are so many qualified professionals out there that can make the experience of sport one that could build character, strength, and resiliency. Relying on what worked in the past is not always the way to advance yourself. Sometimes you need to look to the future and have faith in yourself.

Listen to the story of Mary Cain and be inspired to make a difference. Click here it read:

What Should I Weigh?

Many athletes ask the question, "What is the ideal weight for me?". Unfortunately, there really isn't a definite answer. Determining the best/healthiest body weight depends on several factors including: age, height, gender, body type, sport played, position in that sport, genetics, and much more.

When setting weight and body composition goals, it is important to keep in mind that numbers aren't everything. Measuring body weight and Body Fat% vs. Lean Mass% is a great way to track trends and progress towards your goal, but there really isn't a magic number that makes a person an incredible athlete.

As you can tell in the "Bleacher Report" graphic below, NFL players all weigh-in at different weights. Even though the players in each position are pretty similar, their weights do differ.

To determine the best playing weight for you, meet with a Sports Dietitian and learn how to reach your goals in an effective and healthy manner.    

http://bleacherreport.com/articles/1812211-awesome-graphic-visualizes-the-height-and-weight-of-every-nfl-player

Coming Soon...New i-Tunes App

Pennington and tech partner launch website, app targeting body image issues

A new Web-based platform and smartphone app designed to promote healthy body image, as well as address eating disorders and obesity prevention, was unveiled today at Pennington Biomedical Research Center. The new platform, called Emer.ge, and the app, called The Body Image Voice, were launched today by Body Evolution Technologies in collaboration with Pennington. "The vision of Emer.ge is to empower individuals to shift focus from unrealistic appearance ideals and move toward health, balance, and optimal performance," says Dr. Tiffany Stewart, director of the Behavior Technology Laboratory at Pennington and co-founder/chief scientific officer of Body Evolution Technologies. "It seems basic, but science supports the idea that until we regard our bodies better, we won't treat them better," she says. The Body Image Voice app focuses on a single component of body image: the role media and advertising play in shaping our ideals of health and beauty. App users rate the impact of images and ads they see to assess which messages they think are helpful or harmful. The app will soon be available as a free download in the iTunes store. Check out the website here for more information and demos on how the website and app work.

Baton Rouge Business Report Story
May 2, 2012

When Less Is Not More

It is not an uncommon pattern of thinking... to assume that if one's training improves with weight loss, then more weight loss would mean a greater improvement in one's performance. However, this is not usually the case...especially with elite athletes. Many factors go into what makes performance improve. In some cases, an increase in calories is needed to sustain the training regimens. In others, maybe the diet needs to be modifyied to included better quality food. There are so many ways to improve one's performance through proper nutrition and talking with someone who is qualified to help you achieve your training goals is the best approach. This article is about one of those cases that wrong. The thinking was that the less this cross country athlete weighed, the better she thought she would perform. Read more about her story by clicking here.

Supplement 411: a Great Resource for Information on Dietary Supplementation

Take some time, perhaps as much time as you would spend shopping aimlessly for your dietary supplements, and navigate to a website called Supplement 411 . USADA (United States Anti-Doping Agency) has created this website to help guide athletes in their never ending search for the magic supplement...the pill or powder that will elevate their game to the next level. The site is designed to do the following:

• Designed to give facts about the supplement industry,
• Suggests what is the best thing to take,
• Explains why athletes often choose to take dietary supplements,
• Discusses the serious health and safety risks that athletes are exposed to when using dietary supplements,
• Warns the consumer about the possibility of ingredient mislabeling and/or product contamination of banned substantces, and
• Helps to identify risks and red flags when purchasing these supplements.

Click on the Supplement 411 link above or simply cut and paste this link into your browser and start educating yourself of the hidden dangers of dietary supplement use and abuse.
http://www.usada.org/supplement411

Buyer Beware: DMAA in Your Supplements

A widely used ingredient that is found in commonly purchased nutritional supplements to aid in "leaning or cutting" as well as enhancing muscle development is considered a banned substance by many governing bodies that govern intercollegiate athletics as well as professional and international athletics. This product has a number of names that are used to disguise itself on an ingredient label. The most commonly seen names is 1,3-dimethylamylamine (DMAA), also referred to as methylhexanamine, Geranamine, and geranium oil, extract, or stems and leaves from its stores. In addition to its ban as a performance enhancing supplement ingredient it has also been increasingly associated with serious adverse events.

Here is a list of products to avoid as they contain this banned substance. This list is NOT ALL INCLUSIVE. Meaning that DMAA and its alias' are found in a great number of supplements. Some of these products are sold at stores such as Walmart and GNC...

USPlabs Jack3d (Tropical Fruit and Lemon Lime)
USPlabs OxyELITE Pro
Nutrex Research Lipo-6 Black (his and hers)
Nutrex Research Lipo-6 Black Ultra Concentrate (his and hers)
Nutrex Research Hemo-Rage Black Powder, Punch, Berry
iSatori PWR
Muscletech NeuroCore
Muscletech HydroxyStim
Fahrenheit Nutrition Lean EFX
Muscle Warfare Napalm
SNI Nitric Blast
BIORhythm SSIN Juice
MuscleMeds Code Red
SEI MethylHex 4,2
Gaspari Nutrition Spirodex

Top 10 Nutritional Tips for Athletes (Part 1)

Tavis Piattoly, MS, LDN, RD
Team Dietitan: New Orleans Saints

Many athletes don't take into account the significance nutrition plays in improving performance, enhancing recovery, and reducing down time from injuries and illness. Combining a quality diet, the timing of specific nutrients (i.e. Protein and Carbohydrate), and smart supplementation with a well-rounded Strength and Conditioning program results in a healthier athlete who will perform at the highest level day in and day out. Below are 5 of my top 10 Nutrition Guidelines for the Athletes (Part 1).

1) Nutrition is your Secret Weapon

If you bought a new Mercedes, would you fill it up with 87 Octane or 93 Super Premium Gasoline? I also agree the finest gasoline will make your car run better and result in less mechanical problems. The same goes for quality nutrition and your body. Fueling your body with high quality nutrition provides you with a foundation to acheive optimal energy levels, improve muscle recovery, minimize your risk of illness (cold, flu, infection), and break records in the weight room. Here's a start on what I define as quality nutrition.

• Fresh Produce (Fruits and Vegetables) - Eat 6-10 servings per day from whole foods.


• Whole Grain Carbohydrates - Oatmeal, 100% Whole Grain Cereal, Sweet Potatoes, Whole Wheat pasta, Brown Rice, 100% Whole Wheat Bread.


• Healthy Fats - Oils- Olive, Canola, Sunflower, and Safflower, Nuts (Brazil, Almonds, Cashews, Walnuts, Sunflower Seeds, Natural Peanut Butter (i.e. SmartBalance, Almond Butter), Low Fat Salad Dressings, Light Mayo


• Lean Protein/Meat - choose from the following cuts of meat to lower your risk of heart disease and maintain a healthy performance weight- Chicken - preferably skinless white meat baked, grilled, or broiled- Beef - 93-96% extra lean ground meat, Filet, Flank, Eye of Round, or Sirloin- Fish - any fish baked, grilled, or broiled (Tuna, Salmon, Trout, and Halibut are best)- Pork - tenderloin or Center Cut Pork Chops- Turkey - Extra Lean Ground turkey or skinless white meat baked, grilled, or broiled- Deli Meats - Lean Roast Beef, Ham, or Turkey- Protein Powders - Whey or Casein Proteins (Muscle Milk Collegiate)- Wild Game - Venison (Deer), Buffalo or Bison- Egg Whites or Egg Beaters- Skim or Low Fat (1%) Milk- Lowfat Cottage Cheese- Vegetarian Hot Dogs, Sausage Patties, Burgers (i.e. Morningstar Farms)

2) Eat and Eat Often

In order to keep your body's gas tank full and maintain a high level of energy, eating every 3-4 hours will prevent your body from using muscle (protein) for energy and instead, burn fat. Additional benefits include maintaining a healthy blood sugar, prevention of overeating, and maintaining lean muscle mass. Skipping meals (going more than 4 hours without eating) causes the body to use muscle for energy which increases body fat and impairs performance. Have a plan by bringing healthy snacks to school to eat between meals, after practice, or lifting. Try some of the following snacks:

• Peanut Butter or Turkey sandwich on whole wheat bread


• 1 Scoop of Whey Protein with low fat milk


• Handful of nuts with Fresh fruit


• Nutrition Bar (any around 200 calories with at least 10-15 grams of Protein)


• Fresh Fruit with a piece of low fat string cheese


• Lean Beef Jerky (2-3 ounces) with fresh fruit

3) Breakfast is for Champions

You've been hearing this for years from your parents, teachers, and coaches. They got it right. Not only is breakfast the most important meal, it could be the biggest mistake if you decide not to eat it. What time was your last meal the previous night? If your last meal was 9:00 or 10:00 pm, going until 12:00 pm the next day results in 14-15 hours of fasting. Remember what happens when we skip meals? Now you're in continuous muscle burning mode. Now combine skipping breakfast with an early morning lifting session on an empty stomach and you will see the negative impact it has on performance. Doing so increases the risk of you eating larger portions at night when you are less active, promoting the storage of body fat and the potential for weight gain. Start the morning with a well rounded breakfast (egg whites, oatmeal, whole grain cereal, fresh fruit, 100% juice, whole wheat toast). If you have an early morning lifting session and have trouble eating whole food, take 1 scoop of whey protein with water or lowfat milk and a piece of fresh fruit to activate your muscle tissue.

4) Time your Nutrients for Greater Muscle Gains and Recovery

The timing of nutrients, especially protein and carbohydrates, are extremely important to repair damaged muscle tissue caused by an intense weight lifting session. Having a combination of protein and carbs immediately post workout can improve muscle recovery by 250% as opposed to not consuming calories. You have a small window of opportunity after your workout to optimize recovery so be sure to grab a shake or eat a meal within 30-60 minutes. Waiting longer than 2 hours after your workout to refuel your body causes your body to breakdown more protein than it will rebuild. A ratio of 3 or 4:1 grams of carbohydrate to protein has been proven to facilitate protein synthesis (muscle repair) and the refueling of glycogen (your body's gas tank). Here are some convenient post workout options to ensure recovery is acheived.

• Chocolate Milk - Milk protein contains the amino acid Leucine, which is the mostimportant Amino Acid to promote muscle protein synthesis


• 20-30 Grams of Whey Protein + Sports Drink


• Muscle Milk Collegiate Ready to Drink Shake with a banana


• Balanced Meal (Lean Protein, Complex Carbohydrates, Fruit, Veggies)

5) Skip the Alcohol

Although most college athletes are not of age to drink, I'm a realist and realize some of you will celebrate a big win with a night of heavy drinking. Doing so could significantly impair future performance. In a matter of fact, one night of heavy drinking could off-set the muscle gains acheived through one week of intense strength training. Here are the negative effects alcohol has on performance.

• Decreases Growth Hormone and Testosterone production - these are hormonescritical for muscle growth and development


• Increase storage of body fat


• Increases cravings for fatty foods


• Increases protein breakdown


• Impairs cognitive function, motor skills, balance, and coordination


• Promotes dehydration


• Contains 7 calories per gram which could lead to significant weight gain if consumed on a regular basis and in abundance.

If you do choose to drink, here are some strategies to minimize the negative effects:

• Drink a glass of water between drinks to stay hydrated


• Avoid mixing liquor with Juice, Soda, or Tonic water to avoid extra calories


• Stick with clear liquors (i.e. Vodka) and mix with diet sodas or Club Soda


• Choose light beers instead of regular or dark beers

This is Part 1 of the Top 10 Nutrition Guidelines for Athletes. For additional questions, feel free to contact me at tpiattoly@gmail.com

Information provided by: Tavis Piattoly, MS, LDN, RD Team Dietitian, New Orleans Saints.

Vegetarianism: A Cause For Concern

While many adolescents and young adults opt for a vegetarian diet because of its healthful effects on the body and digestive processes, a recent study in the Journal of the American Dietetic Association discusses the possibility that a vegetarian diet may be at the root of a more serious issue, an eating disorder.

Click on the link belowto read the report entitled: The Dark Side of Vegetarianism
http://www.medicinenet.com/script/main/art.asp?articlekey=99031

BMI: What Is Your Appropriate Weight?

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

Use the link below to calculate your BMI.

http://www.cdc.gov/nccdphp/dnpa/bmi/index.htm

Tanita Body Fat Analysis: The Protocol

The following information is provided by the Tanita Corporation to obtain an accurate assessment of body fat with the use of the Tanita BF350 series analyzer.

Protocol:

• No alcohol 48 hours before the test
• Avoid intense exercise 12 hours before the test
• Avoid all eating or drinking 4-8 hours prior to the test
• Slightly increase your intake of water a day or so before the test
• Empty your bladder and bowel if possible before the test
• Avoid all diuretics 7 days prior to the test (ie: iced or hot tea, coffee, chocolate, sodas, alcohol)
• Be awake at least one hour prior to testing
• Have bare feet when stepping on machine platform
• Illness (especially with accompanying diarrhea) at the time of testing may effect hydration levels which may effect results

In females, pre-menstruation can effect the outcome of the electrical impedence test. Pre-menstrual women may retain fluid and excess water, particularly in the extremities, allows the signal to pass more easily through the body. This translates to a lower impedence value, and a lower percent body fat. Long term trending analysis of pre-menstrual women is effective if the test is performed on a consistent monthly basis, and the clinician understands the relationship between water retention and percent body fat as calculated by Tanita.

Situations may arise where individuals cannot be expected to adhere to every pre-test condition. In such cases, it is important to know that reliable results are still possible. A crucial step in obtaining accurate results is maintaining consistent conditions. In other words, consistent pre-test behavior should yield reliable results.