March

It is Women’s History month, the month where we honor and celebrate women in history who have paved the way for the women of today. Our fitness theme this month is focused on nutrition, so I decided to look for some women in history who have had an impact on nutrition.

With that in mind, I want to recognize Agnes Faye Morgan. I pulled some information about her from the Journal of Nutrition (Full Article). She earned a Bachelor of Science degree in 1904 and a Master of Science degree in 1905. She actually died the same year that I was born! Dr. Morgan’s impact began at the University of California at Berkeley, which is where she was honored in 1965 for “50 years of nutrition research.” During her tenure at the university, she served as the chair for the Department of Household Sciences at the university for 38 years, and is recognized as being the “first chair of what is now the Department of Nutritional Science.”

FIGURE 1 – Agnes Fay Morgan (Photograph courtesy of the ASNS Archives, Eskind Biomedical Library, Vanderbilt Medical Center, Nashville, TN).

In the same article, I learned about Doris Howes Calloway, who was born in Canton, OH on Valentine’s day in 1923. Dr. Calloway is another woman who made an impact in the world of nutrition while she was also employed by the University of California at Berkeley. The results of her research into nutritional science “formed the basis for protein and energy recommendations established by the Institute of Medicine’s Food and Nutrition Board and by the Food and Agricultural Organization/World Health Organization Expert Committees.” Her work also received awards from the American Institute of Nutrition and the American Dietetic Association.

FIGURE 2 – Doris Howes Calloway (Photograph courtesy of Robert Nesheim).

While we honor some great women in history, we want to take advantage of their contributions as we work on boosting our nutrition this month. The first step is talking to your primary care doctor and getting a referral to a nutritionist or dietician. They will be able to help you tailor a nutrition plan that is just for YOU! Be sure to share your full medical history so they can provide accurate advice that will help you on your fitness journey. They cannot properly advise you if they do not have all of the information. So, have an open conversation with your doctors so they can recommend your daily intake for different foods and nutrients.

In the meantime, I want to give you some nutritional basics to boost your knowledge. As I have mentioned many times before, nutrition goes hand-in-hand with exercise. You cannot be successful on your fitness journey until you incorporate BOTH into your daily routine. I say “daily” because I want you to get into the habit of moving every day. I am sure you already “eat” every day, so you should add a daily routine of exercise as well. Keep it simple. Go for a 30-minute walk every day. In addition to that, develop a weekly routine of strength training, stretching, yoga, swimming, more intense cardio, dancing, etc. Whatever exercise gets you moving is a good thing.

Getting back to nutrition, the next thing I want to encourage you to do is “read labels” because in the most extreme cases, this can save your life. If you have food allergies, you need to read labels to ensure you are not ingesting something that will cause a medical emergency. Even if you do not have food allergies, you need to read labels for your health. Too much sugar is bad. Too many carbs are bad. Too much of some vitamins or minerals is bad. Too much of “anything” is bad for you. All things should be done in moderation. On the other side of the spectrum, too little fiber is bad. Too little protein is bad. Too little of some vitamins and minerals is bad. We need to find a healthy nutritional balance. If you have a problem with high blood pressure, you need a low sodium intake. However, if you are young, you should typically avoid a low sodium diet because you can experience dizzy spells if your sodium intake is too low. Of course, always follow whatever your doctor has recommended.

If you are a diabetic, prediabetic, or are at a high risk of developing diabetes, you need to read labels to see how much sugar and carbs are in the foods that you are eating. Too much sugar can cause your glucose levels to rise. Too little sugar can cause them to plummet. You also need to know how many carbs you are ingesting per meal. When you consistently consume too many carbs in one meal, you can cause your A1C to rise by developing insulin resistance. If you are strength training, you need to increase your protein intake to help rebuild your muscles. As you fatigue your muscles with weight-bearing exercises, you tear them down and they need protein and rest to recover. You cannot build muscles without first tearing them down and protein is the way to build them back up. If you suffer from anemia (low red blood cell count), you need to eat foods rich in iron. If you suffer from heart disease, you need to eat foods low in saturated fat. If you suffer from caffeine-induced headaches, you should avoid foods and drinks that contain caffeine. If you have issues with high cholesterol, in addition to exercise, you should limit foods high in cholesterol and saturated fats. If you are trying to lose weight, you should select lower-calorie foods as you work to increase the number of calories you burn and reduce the number of calories you consume. If you have digestive issues, and your doctor has determined you need more fiber, select fiber-rich foods, including fresh fruits, fresh veggies, and whole grains. All of this information is readily available on food labels. If you are eating fresh fruits and vegetables, you may not see a food label. In those cases, you should check out this list from the U.S. Food & Drug Administration (FDA): Nutrition Info. You can download a PDF copy for yourself. The list is current as of December 27, 2017.

I also want to encourage you to maintain a Food Journal. This can help with meal planning. When you plan your meals and prepare them in advance, you are less likely to eat unhealthy meals or snacks. Cook enough to freeze leftovers so you can just pop them in the oven to heat up. Package snacks that you can use as grab-n-go bags. Keep snacks in your car, purse, or backpack if possible, like nuts, pretzels, light popcorn, whole wheat crackers, dried fruit, etc.

Another important nutrition element is water. Our bodies are about 60% water. We NEED water to survive. We can only last around 3 days without water. We must drink enough water every day. Some people drink a whole gallon per day. Some drink the minimum of 8 glasses per day. This is where your doctor can help you determine what YOUR body needs. Per my own doctor’s orders, I need to consume 8-10 glasses of water daily. According to the U.S. Geological Survey (USGS), below are the ways in which water helps us live. View the full article here.

• It is a vital nutrient to the life of every cell; acts first as a building material.
• It regulates our internal body temperature by sweating and respiration
• The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream
• It assists in flushing waste mainly through urination
• It acts as a shock absorber for brain, spinal cord, and fetus
• It forms saliva
• It lubricates joints

If you are exercising and working up a sweat (as you should), be sure to drink water before during, and after your exercise session to stay hydrated. If you are walking outside or riding a bike, be sure to take a bottle of water with you. I recommend keeping at least one bottle of water in the car. Let’s work to boost our nutrition levels this month. Your body will thank you!