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Posts tagged Jess Kolko
Nutrition Tip of the Week: Make Additions for Health
Oct 25th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625.
Many people think that being and eating healthy means that you have to give up a lot of things. Like, giving up free time for exercise or cutting out favorite foods for something that is better for you. Thinking about food and health in this way automatically makes you feel negative about what you are doing—when getting healthy is an awesome goal!
I like to think of health and fitness in a positive light as often as I can. Let’s talk about what we can add on a daily basis to help us be healthier. It’s a lot easier and more positive to think about adding rather than taking away.
Daily additions for health
- add one serving of fruit or vegetables to every meal
- add oatmeal cooked in water to your rotation of breakfast items
- add greens to whatever you are making or eating
- add a meatless meal once a week
- add a glass of water between your next meals
- add 15 minutes of exercise to your daily routine
- take the stairs
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Nutrition Tip of the Week: Healthy Eating on the Go
Sep 13th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625.
Healthy Eating on the Go
School, work, kids, chores, errands, gym, sleep; the list never ends. The last thing on your mind is cooking healthy, well-balanced meals and planning ahead for the next day’s meals. Healthy eating on the go doesn’t have to be a daunting task. Whether you’re eating out or at home, include fruits, veggies, whole grains, and protein into your meal. Following these simple tips will help make your healthy eating easier and stress free!
At home/prep for packing healthy meals:
- Plan a week’s worth of meals in advance (check out the “What to Eat” pad by Knock Knock) >>
- After shopping, chop fruits and veggies before storing. They can be used as a quick snack and save you some prep time next time you’re cooking!
- When cooking, make enough to have leftovers for the next day’s lunch/dinner
- Keep your favorite items on hand at all times (nuts, fruits, vegetables, whole grains)
Eating on the go:
- Pack healthy snacks to help avoid extreme hunger and overeating at meal times
- Look up menus and nutrition facts to restaurants in frequently visited areas; know which the healthiest options to choose from are.
For large restaurant meals, ask for a to-go box before eating—save half the meal for later.- Look for words like steamed, broiled, grilled, and roasted
- Skip the soda! Choose water or unsweetened tea instead.
- Substitute a side of steamed veggies or a salad instead of chips or fries
- Ask for condiments and dressings on the side
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Nutrition Tip of the Week: Fuel your Morning Workout
Sep 6th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625.
Fuel your Morning Workout
Camp Gladiator morning workout
Congratulations! You are a morning exerciser. Studies show people who exercise in the morning are more consistent and skip fewer workouts. If you’re anything like me, thinking about eating first thing in the morning is not number one on the list. It is very important to fuel your body before a morning workout, especially after using most of your carbohydrate stores while sleeping (fasting). Complex carbs will help propel your workout and keep you feeling full. Protein will aid in satiety while helping repair and build muscle.
Try some of these carbohydrate + protein combinations:
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Mixed Fruit Smoothie. Recipe from Whole Foods Market.
1 slice whole wheat bread + peanut butter
- Apple + nut butter
- Smoothie: fresh or frozen fruit + yogurt or peanut butter
Eating in the morning (30 min – 1 hr prior to exercise) will not only fuel your workout, but will jumpstart your metabolism for the day. Make sure to eat a good post workout meal to recover from your exercise and fuel your body until your next meal.
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com
Nutrition Tip of the Week
Jul 5th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625
Quick Post Workout Meals
A post-workout meal is just as important (or more) as a pre-workout meal. It determines how well your body will recover from exercise. Post workout meals replenish your muscles’ energy stores (carbohydrates) and help rebuild muscle that has been broken down during exercise (protein). Ideally, begin your recovery within 45 minutes after workout with a snack (such as chocolate milk) and consume a full post-workout meal within 1 – 2 hours; the sooner, the better. Recovering effectively from a workout will help set your body up for more successful workouts to come!
Some quick and easy meals:
- Chicken + brown rice + steamed vegetables
- Tuna sandwich on whole-grain bread with vegetables
- Peanut butter and jelly sandwich
- Egg sandwich or omelet + vegetables
- Whole wheat pita stuffed with black beans, corn, peppers, and fat-free cheese
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
Nutrition Tip of the Week
Jun 26th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625
Fuel Your Afternoon Workout
Are you counting down the minutes until your afternoon workout? Exercising after a hectic day at school or work can be a great way to de-stress and helps your overall well-being. Don’t sabotage your body by forgetting to have a pre-workout snack or meal. Chances are it’s been 4-5 hours since your last meal and your body is running low on energy. Just like any pre-workout meal, it is important to have a carbohydrate and protein pairing to help make the most of your workout.
Quick snacks include:
- Fresh fruit + yogurt
- Whole-grain crackers + cheese or peanut butter
- Banana + almonds
- Half of a PB & J sandwich
If you know you will not be able to fit a snack in prior to your workout, plan a larger balanced meal at lunch that will hold you over until a post-workout meal. A healthy example can be a lean protein served with brown rice or whole-grain pasta and vegetables.
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
Nutrition Tip of the Week
Jun 19th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625
Green Leafy Vegetables
If you can do one thing to help move your diet in the right direction it’s to add green leafy vegetables to your daily diet. Green leafy vegetables are packed with fiber, vitamins, minerals (like calcium and potassium), folate, and antioxidants. These compounds can help prevent diseases like diabetes, heart disease, hypertension, and even cancer!
When shopping, keep in mind the darker the green is, the richer the nutrients are. According to the USDA, the two most commonly eaten dark leafy vegetables are spinachand romaine lettuce. While these choices are great, there are many more options to choose from to help vary your diet. Ever heard of kale? Kale is one super food that has become increasingly popular in recent years. Kale is a top source of minerals, antioxidants, and cancer-preventative and anti-inflammatory nutrients and is easy to add into your diet.
Just like most vegetables, kale can be steamed and eaten as a side dish, incorporated into an entrée or even added to a smoothie. Other great options to rotate in your diet include broccoli, collards, dark leafy lettuce, bok choy, and swiss chard, to name a few. Aim to eat leafy greens 3-5 times per week and vary your choices to get a wide range of nutrients.
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
Nutrition Tip of the Week
Jun 5th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625
Afternoon Energy Slump
Maintaining consistent energy levels throughout the day is a constant challenge for any athlete. For those of us who don’t get paid to train, our refueling most often happens under less-than-ideal circumstances; we refuel at our desks, between classes, in our cars, and on the run. The best way to maintain your energy, so you can stay focused and survive a mid-day workout, is to plan ahead and keep up with the demands of your body. Two hours after eating, your stomach is empty and has moved its contents to the small intestine. At this point, blood sugar dips causing a slump in energy; it’s mid afternoon and all you want to do is nap. But a better solution is a snack. A quick snack that combines carbohydrates, proteins and fats will satisfy your hunger, and fuel your brain so you can get some work done.
- Half of a sandwich can be a great option. Many athletes choose half of a PB & J as a morning snack, saving the other half for the afternoon before a workout.
- Try a piece of fruit with an ounce of raw almonds or a string cheese
- Low fat or non-fat plain Greek yogurt with berries
- A hard-boiled egg and a few whole grain crackers
- Hummus with veggies or pita.
Planning ahead for an energy slump by having healthy snacks on hand can help you get through the day without being tempted by the vending machine, the cupcakes in the break room, or another cup of sugary coffee.
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of theNutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
Nutrition Tip of the Week
May 29th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625
Recovery Quicker
Recovery is a key component to a workout that many of us forget—we are done exercising and have a lot to get done in a day so recovery is often overlooked. When we take the time to recover from one workout we are setting ourselves up for success in later workouts in subsequent days and weeks. One complaint I hear over and over from athletes training over long periods of time is the fact that they feel worn down and tired. While there can be many reasons for these feelings a major one is the lack of recovery nutrition.
Studies have been done that found the optimal ratio of carbohydrates to protein for recovery is 4:1. Lots of folks use chocolate milk to recover—it has a ratio of carbs to protein that is really close to that 4:1 ideal. It’s easy to find, not super expensive and darn tasty. For those who are lactose intolerant chocolate soy milk is a good option.
Other non-dairy milks don’t contain enough protein for optimal recovery. Some other options are half a sandwich (pb&j, turkey etc), banana with almond butter, a hardboiled egg with some fruit. Make sure you are getting your recovery eaten within 30-45 minutes of finishing your workout. This time frame is optimal for your body’s absorption.
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of theNutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
Nutrition Tip of the Week
May 22nd
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625
Happy Hydration
As spring afternoons start to heat up it’s a great time to get into a hydration habit. We all know that staying hydrated through a Texas summer is critical to making it though a workout and maintaining peak performance — but how?
Drinking 2-3 liters of water (or more!) is a great place to start, but only one part of the equation. Electrolytes are key to keeping the water you drink actually in the body. Taking in electrolytes as you drink throughout the day will help you to hydrate. Try taking in electrolytes with every other liter of water that you drink — one liter of plain water the next with electrolytes. Some popular electrolyte supplements include nuun, metasalt tablets, zym, endurolytes and many more. With day to day hydration try and keep your electrolyte supplement low in calories and save the sports drinks for during workouts.
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
Fit Mom, Healthy Baby
May 7th
Leeann Marcie of the Fitness Institute of Texas with her son Luke
Staying fit throughout your pregnancy and beyond / By Chrissie Jarrell & Natalie Yerkovich
Find this article online and in print in the May 2012 issue of Austin Woman Magazine.
Fitness is about more than just working out, especially for expecting and new moms. This month, we brought together four experts on women’s health and fitness to give you a well-rounded look at what it means to be fit and healthy during pregnancy and after birth. Every woman and every pregnancy is different, so consult your obstetrician before starting anything new while pregnant or nursing.
HEALTH
Dr. Jen Mushtaler, FACOG Founder of Capital Ob/Gyn Associates of Texas
Pregnancy is a wonderful opportunity for women to embrace their health and the health of their unborn child. Here are a few guidelines to make sure your fitness routine is healthy for mom and baby:
- Most women who have been exercising regularly prior to pregnancy can and should continue during pregnancy.
- In general, it is recommended to include at least 30 minutes of aerobic exercise four to five days per week. Anaerobic exercise can compromise blood flow to a developing baby and should be avoided.
- Pregnant women experience a shifting of their center of gravity during pregnancy that may alter balance. Select fitness activities that pose a low risk of falling.
- Women can sunburn more easily during pregnancy and bad burns can be dangerous for mother and baby. Be sure to apply sunscreen before exercising outdoors.
DIET
Jess Kolko, RD, LD Healthy-eating registered dietitian and culinary educator at Whole Foods Market’s global headquarters; Co-founder of the Nutrition Hotline
Nutrition is a key component to your overall health during pregnancy and after birth. Here are some important things to consider:
- A common misconception is once you’re pregnant you are eating for two. However, during your first trimester, your calorie needs do not change. Calorie needs are increased in the second and third trimesters by about 300 calories. Three hundred calories is about a cup of brown rice topped with three-fourths a cup of black beans per day—a lot less than you may think.
- Calcium needs increase during pregnancy to about 1,200 milligrams per day. It is important to get enough calcium so that your bones stay strong to reduce your risk for stress fractures from exercise both during and after pregnancy.
- A cup of coffee or two is OK and sometimes the saving grace of any athlete. Just don’t go overboard. A cup is 7 to 8 ounces of brewed coffee, not a 24-ounce latte.
- Eating for two really happens when we are breastfeeding. A woman needs 600 extra calories a day to keep up with milk production. Try having something small like a piece of fruit at each feeding to keep up with baby’s demands.
- Stay hydrated! Fluid needs increase during breastfeeding. If you are getting back to your regular exercise routine, breastfeeding and living in Texas, keep a water bottle full and nearby at all times. Adding a low-calorie, naturally sweetened electrolyte supplement (like U from nuun) to your water on occasion can be helpful as well to maintain electrolyte balance in the body.
BODY
Dr. Laurie Buob, MS, DC, FASA Founder and physical therapist at Austin Family & Sports Chiropractic
Your body will change during pregnancy due to weight gain and hormone changes. This can mean changes in body alignment, flexibility and body dynamics. Here are a few changes you may experience:
- The force to the joints in your body can increase by up to two times. Swimming and water workouts are great, especially during the third trimester, because they decrease the load on all your joints.
- The laxity (or flexibility) in your joints increases due to the hormone relaxing. This allows your tissue to stretch and increases your tendency for injuries like ankle sprains, and creates instability in the lumbar and cervical spine. Be sure to wear comfortable shoes with ankle and arch support to prevent injuries.
- The anterior tilt of your pelvis will increase, which increases the use of your hip extensors, abductors and ankle muscles. If you are having back, pelvic, hip or other pain that is affecting your activity of daily living, ask your OB for a recommendation to see a physical therapist or chiropractor. Chiropractic care can help you to maintain a healthier pregnancy; control symptoms of nausea; reduce time of labor and delivery; relieve back, neck and joint pain; and prevent a potential cesarean delivery.
FITNESS
Julie Drake, operations manager; Leeann Marcie, business director, Fitness Institute of Texas
Drake and Marcie continued to exercise throughout their pregnancies. Here are a few tips on exercising safely and effectively:
- During pregnancy, your pelvis can tip to counterbalance the load. This tightens the hip flexors and lower back muscles and weakens your hamstrings. Doing exercises to stretch or strengthen these muscles helps prevent back pain and keeps your core strong. Muscles to stretch: low back, hip flexors, chest, quads (avoid over-stretching). Muscles to strengthen: glutes, hip extensors, hamstrings, upper back, pelvic floor.
- After delivery, get doctor’s approval before you start exercising. Generally light to moderate aerobic exercise, such as walking, is safe after four to six weeks.
- Start over with your weight-training routine. Begin with one set of 10 to 15 reps of eight to 10 exercises, one to two days a week.
- Take it easy on your abs. Your abdominal muscle that runs from your breast bone to your pelvis has been stretched and weakened for nine months. Start with exercises like planks, and progress to crunches slowly.
FIT MOM RESOURCES:
- The American College of Obstetricians and Gynecologists: exercise guidelines acog.org
- Fitness Institute of Texas: programs and body testing edb.utexas.edu/fit
- GoTribal: podcast by Dr. Mushtaler about endurance athletes and pregnancy gotribalnow.com
- Pure Barre: “New Moms Bounce Back” program purebarre.com
- Kula Yoga Center: prenatal and parent and infant yoga classes austinkulayoga.com
- Mama Baila: pre- and postnatal dance classes mamabaila.com
- MyFitList: find fitness groups for moms, women only, and mom and baby myfitlist.com
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the May 2012 issue on stands and online now!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com