OFF SEASON SPORTS AND PHYSICAL THERAPY
  • Home
  • Staff
    • Dr. Lawrence Bourdeau
    • Dr. Nicole Stevens
    • Chayon Thy
  • Physical Therapy
  • Custom Orthotics
  • Personal Training
  • Chi Running
  • Dancers
  • Contact
  • Patient Forms
  • Insurance Information
  • Frequently Asked Questions
  • Testimonials
  • Affiliates
  • About
  • Blog

Calcium for the Lactose Intolerant: 3 Tips

4/25/2015

0 Comments

 
Picture
Are you one of the many people who suffer from gas, bloating or diarrhea when you eat dairy products? Many people do not have the enzyme lactase which is needed to break down lactose, the naturally occurring sugar that’s in milk. This undigested lactose is responsible for the symptoms of lactose intolerance. 



Read More
0 Comments

Down on the Dairy Farm

4/17/2015

0 Comments

 
Picture
A couple of weeks ago I went up to the University of New Hampshire to get an update on milk. A dietitian friend had arranged for a small group to meet with dairy scientist Dr. Peter Erickson. He shared some of the latest science behind milk production and took us on a tour of the dairy barns and milking operation.  Here are some fun facts I learned about milk, cows and the dairy industry.

        





Read More
0 Comments

Row, Row, Row Your Boat...Sports Nutrition Tips for Rowers

4/11/2015

0 Comments

 
Picture
It’s been a long winter, but the sun is getting warm and there are signs of spring here and there.  Time to think about getting back on the water!! Today I met with some teen rowers and their parents to go over sports nutrition tips for rowers.

·         Eat a generally well-balanced diet with plenty of carbohydrates for fuel.  Rowers need 5-7 grams of carbohydrate for each kilogram (kg) of body weight.  (Divide your weight in pounds by 2.2 to get your weight in kg.)

·         Be sure to eat enough calories to support your rowing  - it is a sport with a high energy demand.

·         Eat enough protein to keep your muscles fit. (1.2 – 1.7 g protein daily per kg of body weight.)

·         Stay hydrated!  You don’t always notice how much you are sweating if it is breezy and cool on the water.  Monitor the color of your urine to be sure you are staying hydrated.  It should be a pale color, like lemonade.  Check out this handy chart to assess your hydration level!

Regatta days can be challenging because of multiple heats and events. You won’t have much control over the timing of when you can eat.  Also, you don’t want to have a lot of heavy food in your stomach.  Fiber and fat slow down digestion, so for a race day choose leaner, lower fiber foods.  Here are some tips:

·         Use easily digested carbohydrates for energy.  Examples include pretzels, saltines, graham crackers, clear fruit juices, or applesauce. 

·         Choose lower fat proteins like yogurt, part skim cheese sticks, or tuna.

·         If competition makes your stomach jittery, try a liquid meal replacement like Instant Breakfast instead of a solid meal.

·         Experiment with a variety of foods during your training sessions so that when a regatta day comes you know what will keep you fueled and satisfied without any negative effects.

©2015 Kathleen Searles, MS, RDN, CSSD, LDN


0 Comments

Just in Time for Easter...Eggs are Back!

4/3/2015

0 Comments

 
Picture
Despite the biological anomaly, most of us associate Easter with a bunny delivering eggs. And this year there is good news about eggs! For many years nutritionists have urged consumers to limit their consumption of whole eggs because of the high cholesterol content.  New research, however, is showing that cholesterol in food does not translate into higher blood cholesterol. (High blood cholesterol levels increase your risk of heart disease. It turns out that saturated fat is the biggest culprit in increasing blood cholesterol.)

Eggs are a convenient and inexpensive source of high quality   protein. They are rich in the amino acids that are essential for human growth and tissue maintenance.  This means that egg protein is considered to be of high biologic value.

In addition, eggs provide several key vitamins such as A, B12, and D. Egg yolks are one of the richest sources of choline, a vitamin involved in brain function, maintaining cell membranes and liver health. Whole eggs contain the carotenoid pigments lutein and zeaxanthin, which are important for healthy vision.

Eggs are a breakfast staple, but they work well for other meals and snacks also.

  •  Consider an egg salad sandwich for lunch or add sliced hard boiled eggs to your green salad.

  • Use egg salad as a dip for raw vegetables or crackers at snack time.

  •  Hard boiled eggs are a perfect away from home protein snack because the shell stands in for packaging – just peel and eat! (Note that hard boiled eggs should be packed with a freezer gel or kept in the refrigerator.)

  •  Omelets, soufflés, stratas, quiches or frittatas make great entrees. With any of these, you can combine eggs with fresh or cooked vegetables (even leftovers!) for quick and wholesome meals.

 Visit the Egg Nutrition Center for recipe ideas.


0 Comments

    Author

    Off Season Sports & Physical Therapy is a multi-disciplinary clinic with an amazing team of therapists, athletes and medical professionals.

    Archives

    March 2020
    February 2020
    January 2020
    July 2017
    February 2017
    October 2016
    September 2016
    August 2016
    May 2016
    April 2016
    November 2015
    October 2015
    September 2015
    August 2015
    June 2015
    May 2015
    April 2015
    March 2015
    January 2015
    December 2014

    Categories

    All
    Amby Burfoot
    Apple Recipes
    Apples
    Boston Marathon
    Bst
    Calcium
    Carbohydrates
    Chi Running
    Concussion
    Cranberries
    Cross Country
    Cross Country Running
    Dairy
    Dr. Bob Murray
    Eating Competency
    Eating Disorders
    Ellyn Satter
    Energy Bars
    Farmer's Market
    Fitness
    Freshman Fifteen
    Grilling
    GSSI
    Health And Nutrition
    Healthy Snacks
    Heatlhy Travel
    High School Sports
    Hydration
    Iced Tea
    Injured Athlete
    Injury
    Kale
    Kripalu
    Lactose Intolerance
    Ligament And Tendon Injuries
    Ligaments
    Local Foods
    Mangoes
    Marathon
    Milk
    My Plate
    National Eating Disorder Awareness Week
    NCAA
    Nutrition
    Nutrition And TBI
    Omega 3 Fatty Acids
    Orthorexia
    Peaches
    Peak Performance
    Phytochemicals
    Polyphenols
    Quercetin
    Restaruants
    Roasted Vegetables
    Rowing
    Running
    Salsa
    Soccer
    Sports Dietitian
    Sports Drinks
    Sports Nutrition
    Sports Nutritionist
    Sports Science
    Sports Science Insights
    Starting College
    Strawberries
    Stress
    Superfruit
    Supplements
    Tendons
    USOC
    Vacation
    Workshop

    RSS Feed

Staff
Insurance Info
​Affiliates

Dance Rehab
Custom Orthotics
Events
North Andover
1600 Osgood Street, Suite 2085
North Andover, MA 01845
p: (978) 688-6181
f: (978) 688-5120
​NPI: 1902127913