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#266: A Nutritionist Answers Questions from Mother Runners

Sarah and co-host Amanda Loudin welcome Jessica Crandall, a registered dietician nutritionist in Denver specializing in weight management and sports nutrition. This certified group fitness instructor and mother runner answers a host of questions from the AMR Facebook page, starting with clearing up “calorie confusion.” Jessica gives weight-loss and weight-management advice for moms in their 40s and 50s; she presents an intriguing suggestion for improving on-the-run hydration. The marathoner discusses new thinking on carb-loading, including the importance of what the trio dubs “the Goldilocks Balance.” Jessica suggests numerous portable options for on-the-run fuel; find out her three F’s to follow for filling up post-workout. The trio talks protein needs for active women before wrapping the informative, fun conversation with a drool-inducing chat about the Casserole Connection. This pod’s drinking game: Chug chocolate milk or Nuun every time one of the gals mentions chia seeds or dehydrated peanut butter!

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3 responses to “#266: A Nutritionist Answers Questions from Mother Runners

  1. I really appreciate you bringing these issues to my attention. In fact anyone reading this will benefit from the inquiry. I am sorry you felt you had to phrase this as a correction when in fact your sources are not dependable. I am going to view this as a realm of inquiry and as a series of questions. I am sure that you won’t mind my changing the tone of this discussion to make it collegial. Everything I say I back by science, expertise, and experience that can be referenced.

    I particularly am excited about addressing these issues as the whole premise of another mother runner is about maintained health, vitality and sustainable vigor. Everyone reading this is balancing complex lives who have to figure out how to efficiently and effectively live by the standards that this site promotes.
    Hopefully this information that I provide will help you achieve these goals.

    If your protein deficient you’re not going to be that effective. The IOM (institute of medicine) set protein standards at 10-35% of total calories which is on avg 1.1- 1.3 grams of protein per kg. (150 lb female would need 88 grams of protein per day)
    The RDA which is not set to be a goal but a minimum is .8 grams of protein per kg. (150 lb female would need 54 grams of protein …this is without activity and once again the minimum…not a goal!) And I know you all are working out!

    Dietary protein in excess was once thought to cause kidney disease however that myth has been dispelled and needs to stop being communicated. In 2015 the American Society of Nutrition released its paper on the impact of quality of protein on optimal health- please see links that supports the above claims http://m.ajcn.nutrition.org/content/101/6/1317S.full
    http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

    Although one of the main roles of the kidneys is to metabolize and excrete nitrogen byproducts from protein digestion, protein consumption in healthy individuals does not harm the kidney.

    B12 rich foods * GOAL 2.4 mcg per day
    Food Serving Size mcg of B12
    Clams 3 oz 84 mcg
    Liver 3 oz 70.7 mcg
    Fortified Grains 1 cup 6 mcg
    Atlantic Salmon 3 oz 5.4 mcg
    Tuna Canned 3 oz 2.5 mcg
    Beef 3 oz 1.5 mcg
    Non-Fat Milk 8 oz 1.2 mcg
    Nutrition Yeast
    Egg 1 large .6 mcg
    Chicken 3 oz .3 mcg
    Nutrition Yeast * Fortified
    * Nutritional Yeast -Often consumed by vegans who need to supplement source of B12 – however there is much confusion about the source of B12 in nutritional yeast as yeast cannot produce B12 which is only naturally produced by bacteria. Some products but not all are fortified with B12. Brewers and nutritional yeasts do NOT contain B12 unless they are fortified with it. Check the brands as it varies.

    As far as the calcium comment, Calcium needs for adult women are 1000-1200 mg per day depending on age. Some foods naturally rich in calcium such as spinach, kale, Swiss chard, collard greens, and soybeans are nutritionally dense and provide many important vitamins and minerals. But, they also contain compounds such as oxalic and phytic acids, which bind to calcium in the body. When it comes to calcium absorption, dairy foods are best. Vitamin D, potassium and magnesium, found in milk, yogurt and cheese, support bone health by improving calcium absorption. This handout compares calcium in various foods and discusses the idea of absorption and bioavailability…
    Non-Dairy
    Broccoli cooked, without salt, 1 cup 62 mg
    Almonds 24 (1 oz) 75 mg
    LEAFY GREENS kale, spinach, collard greens, 1 cup 179-357 mg
    Fish sardines, canned with bone, 3oz 325 mg salmon, canned with bone, 3 oz 181 mg
    Beans white, kidney, pinto, black, 1 cup 74-191 mg
    Tofu firm, prepared with calcium sulfate & magnesium chloride, ¼ block 163 mg
    Molasses blackstrap, 1 tablespoon 172 mg
    The body absorbs about 5% of the calcium in spinach compared to 32% from milk.
    Milk
    plain, 1%, lowfat, 8oz 290 mg
    plain, fat-free, 8 oz 306 mg
    chocolate, lowfat, 8 oz 288 mg
    Yogurt
    plain, lowfat, 8 oz 415 mg
    plain, skim milk, 8 oz 452 mg
    Greek, plain, nonfat, 8 oz 249 mg
    Cheese
    parmesan, grated, 1 tablespoon 55 mg
    mozzarella, swiss, provolone, 1 oz 204-224 mg
    cottage, 1 cup 138 mg
    It contains harmful hormones: FALSE. The word hormone gets people nervous and there has been tons of public concern over the synthetic hormone, recombinant bovine somatotropin (rbST), that leaks (in miniscule amounts) into our dairy products from pregnant cows. What exactly is it and why is it used? Simply put, it helps the cows produce more milk, i.e. increases efficiency and productivity for their job. In fact, it’s been studied extensively in its twenty years in use and in this most recent medical review of those many studies, has been concluded totally safe. You have likely seen organic rbST-free milk and yogurt options available in your local grocery store and assumed they were better. These are in response to market demand, not necessarily safety concerns.

    A review of acid/alkaline diets can be best be addressed and summarized here in the link below.
    http://www.todaysdietitian.com/news/enews_0809_03.shtml

    Thanks again for letting me help to clarify these questions and for having me on the podcast. It was a true honor.
    Sincerely,
    Jessica

  2. I normally love listening to the podcasts about nutrition, but, this episode made me a little mad! As a chef and nutritionist, I spend me life researching food and the impact it has on our bodies. First, let’s talk about calcium and dairy. The entire episode, she mentioned dairy as a healthy choice for calcium. Animal proteins, such as in dairy, is highly acidic and can throw off the bodies natural pH levels. This causes a natural depletion of calcium from the bones. Also, our bodies only absorb a trace amount of the calcium from the milk. On the flip side, our bodies absorb mass amounts of hormones and chemicals from the milk. Also, calcium is in all naturally occurring plant goods. Next is B12. Not in oats, whole grains, or greens. If you choose to eat meat, B12 is not an issue. If you don’t, use nutritional yeast or another B12 supplement. Comments about protein were crazy. The amount of protein that was recommended is nutty. Our bodies are only capable of processing so much protein before it starts affecting our kidneys. We need to be smarter about the amount of protein that we are taking in! The average American is taking in more than double the recommended amount of protein. I love the AMR podcast, but, this episode was not great.

  3. I really enjoy listening to AMR podcasts and this one was no exception. This time, however, I felt compelled to send in a quick clarification after I heard the discussion about Vitamin B12. During the podcast, whole grains and whole oats are named as good sources of B12 but this is only true if the grains have been fortified with the vitamin. It does not occur naturally in any plant foods. B12 is naturally found only in animal products and in nutritional yeast. B12 is also manufactured by bacteria in our large intestines but is poorly absorbed from there so we still need it from our diets. Being deficient in B12 can have lasting consequences so I wanted to be sure our AMR tribe members had a bit of the bigger picture. Thanks as always for your great podcasts!

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