By Brooke Schohl, MS, RD

Burger King Triple Whopper – 1,020 calories
Taco Bell Crunchy Beef Taco – 170 calories

Which of the above fast food menu options looks like the healthier choice to you? Well, the taco of course! It’s much lower in calories. So, does lower caloric content automatically translate to healthy? This is the million-dollar question.

Fast food giants such as McDonald’s, Burger King, and Taco Bell have added “healthier” options to their menus in recent years in an attempt to draw in the growing health-conscious demographic of Americans. You’ve seen examples of this with McDonald’s breakfast oatmeal, Burger King’s expanded salad section, and Taco Bell’s lower calorie “fresco-style” additions.

An article that perfectly fits into this discussion is one that a client recently forwarded me entitled “What’s Really Inside That Taco Bell Crunchy Beef Taco?” by Cristina Goyanes.

Here are the expanded nutrition facts on this particular menu choice at Taco Bell:

NUTRITION LABEL: 170 calories, 10 grams of fat, 12 grams of carbs, 1 gram of sugar, 290 milligrams of sodium, 3 grams of fiber, 8 grams of protein.

LISTED INGREDIENTS: Taco shell, seasoned beef, shredded lettuce, and real cheddar cheese.

On paper, this taco appears to be a solid choice – minimal ingredients, acceptable fat content, lower calorie, and even a little fiber! After digging deeper; however, it was quickly determined by the authors that the ingredient list was not simply taco shell, seasoned beef, shredded lettuce, and real cheddar cheese as stated. Those 4 food items give way to 30-40 different ingredients.

Need proof? Check out the contents of the beef seasoning:

“Oat product isolated, salt, pepper, chili, onion powder, tomato powder, oats, soy lecithin, sugar, spices, maltodextrin, soybean oil, garlic powder, yeast extract autolyzed, citric acid, caramel color, cocoa powder processed with alkali, silicon dioxide, natural flavors, yeast, corn starch modified, and natural smoke flavor.”

Wait – so 20 items make up the beef seasoning? Caramel color is the most disturbing item in my opinion – what color is the beef WITHOUT the coloring then? The cheese is heavily processed and includes various enzymes and anti-caking additives. The taco shells are deep-fried. Sodium runs wild throughout the taco shell, seasoned meat, and the cheese. Luckily… the lettuce is salt free!

On the surface, this taco seems pretty darn good. But upon closer investigation, all of the ingredients are heavily processed and full of additives – a far cry from the fresh, healthy image being portrayed. Food manufacturers and restaurants are tricky. Their processing techniques improve taste and shelf life but strip nutritional value simultaneously.

Demand more from the restaurants in which you choose to eat. Don’t let inexpensive meals with low calorie totals fool you. Be selective, and check ingredients lists in addition to labels. Understand what ALL of the ingredients on the label are – if you have to hit Wikipedia for answers, it’s not natural! Avoiding processed foods, and preparing meals at home are two sure-fire ways to add nutritional value back into your diet.

Interested in a FREE 30-minute nutrition consultation through Fuel to the Finish Endurance Nutrition Coaching? Contact Brooke at brooke@dktristore.com to reserve your appointment today.

Reference:
http://www.livestrong.com/article/1001083-whats-really-inside-taco-bell-crunchy-beef-taco/#ixzz2RtKeOACV

by Brooke Schohl, MS, RD

I recently raced the inaugural Ironman Los Cabos in San José del Cabo, Mexico. Ahh- warm weather, humidity, the ocean, margaritas. Sounds great right?  Well it was! However, the climate did pose some interesting challenges from a race perspective, including a few ultra-important fueling considerations.  Our winter training temps here in Arizona ranged from the 40’s to the 60’s with non-existent humidity.  Conversely, Los Cabos (on race day) exceeded 90 degrees, with humidity levels in the 50-60% range.  Athletes traveling from colder climates than Arizona (most of the country) were in for even more of a temperature shock.  How does your body respond to major swings in environmental conditions?  Even more importantly – how does it impact your nutrition plan come race day?

Give this question some consideration before your next race and help prepare with these tips:

1) Hydration is vitally important year round; however, heat and humidity require greater fluid intake than cooler climates as your sweat rate increases. Research the location of your race- and prepare properly by increasing fluids if you are racing in heat/humidity.  An excellent indicator of hydration status is urine color.  If your urine is lemonade colored… you’re good.  It it’s apple-juice colored… DRINK UP!  A general rule of thumb is 16-24 ounces of fluid per hour- this number could go up or down depending on climate.

2) Electrolytes go hand-in-hand with fluid. If you’re increasing fluids consumed- electrolytes must be reciprocated. In heat- sweat rate is up, you are losing precious sodium via sweat faster than you can snap your fingers. Electrolytes must be replaced quickly to keep the body in check and muscles functioning efficiently.  Be careful though – increasing salt intake drastically from one climate to the next can create GI distress and other unpleasant effects. Gradually increase electrolyte intake during training to match what you will require on race day.  Electrolyte supplementation can be achieved in a variety of ways – through “real” food sources like bananas and pretzels, with sports drinks/powders, through Salt Stick or Hammer Endurolyte capsules, and via sports products like gels, chews, and bars. 

3) Racing Fuel Type- the foods you train with in 45-degree January weather may or may not cut it in 90-degree March weather.  The solution?  Have alternatives.  Try out lots of fuel types during training – sports drinks, powders, sports gels/chews, bars, and real food items of course.  Don’t try new things on race day; reserve the experimentation for training.

Much of the fun AND frustration of race day is the unknown.  Lets be honest- it’s what makes crossing that finish line so darn impressive.  Many things are out of your control. What you can manage is your fueling preparation/experimentation during training.  Research your upcoming race – the average temperatures, the humidity, the types of fuel available on the course – and use that information as a starting point.  This preparation points you toward a successful race day, regardless of conditions!

Interested in a FREE 30-minute nutrition consultation through Fuel to the Finish Endurance Nutrition Coaching?  Contact Brooke at brooke@dktristore.com to reserve your appointment today. 

By Brooke Schohl, MS, RD

Food choices used to be much simpler. Food was obtained through local farms, dairies, and small markets. There were fewer options, but everything was fresh, with very little treatment or alteration to the original food source. Today we have a plethora of choices, but are they quality ones? Processed foods rein the marketplace – take a look at your regular grocery store. Aisle after aisle of packaged foods comprise the majority of the store. Truly unprocessed, whole food choices are limited to a few areas.

What makes these processed foods so attractive? They are fast, cheap, and easy. They are especially flavorful. This doesn’t sound so bad – what’s the big issue? Unnatural preservatives and binders, added sugar, sweeteners, and a host of other mystery ingredients, to name a few! As processed food selection grows leaps and bounds, so do our waistlines. Coincidental? I don’t think so.

Once you start flipping packages over and studying ingredients, it is amazing what garbage goes into these commonly consumed foods. Take Pop Tarts for example – how many ingredients would you guess that this popular kid’s food contains? 5? 10? 20? OVER 40! Some of the least appetizing include corn syrup, high fructose corn syrup, dextrose, soybean oil, palm oil, sugar, partially hydrogenated soybean oil, and food coloring. Yes, you counted right – there are 4 different types of sugar in a Pop Tart. Is this high-quality, nutrient-dense sustenance for your children?

Another great example is Planters Dry Roasted Peanuts. The unsalted variety contains exactly one ingredient – peanuts. The salted version contains…12 ingredients. Should just be peanuts and salt, right? WRONG. I could go on and on with examples. These foods might taste good initially, but will they hold that same appeal once you are let in on their dirty little (ingredient) secret?

We need to get back to basics. Choose foods that are as close to natural as possible. Minimize treatment in the way of preservatives and processing. Minimize ingredients. Consume recognizable ingredients only. Less is ALWAYS better. Take pride in your body – fill it with quality foods that will benefit your performance as an athlete, and more importantly, boost your health and increase your longevity!

Interested in a FREE 30-minute nutrition consultation through Fuel to the Finish Endurance Nutrition Coaching? Contact Brooke at brooke@dktristore.com to reserve your appointment today.

By Brooke Schohl, MS, RD

January is about starting anew. People strive to improve their lives by resolving to lose weight, exercise more, eat healthier, quit smoking, spend less, the list goes on and on.    You undoubtedly are in the process of developing your own version of this list.  This is a good thing – the desire to set goals, better yourself, and improve your quality of life!

The frustration many people have with resolutions is that they are hard to maintain.  Case in point – the bursting at the seams health club in January that is deserted by the time spring training rolls around in March.  I’d like to offer you some simple, sustainable suggestions for seeing your resolutions come to fruition and become part of your lifestyle.   You can do this!

• Set small goals.  Losing 50 pounds = not a small goal.  Increasing workouts from 2 days a week to 6 days a week = not a small goal.   Follow the mantra of “What About Bob?” and take baby steps toward your ultimate objectives.   Example:  I will increase my exercise from 2 runs a week to 3.  Or I will pass on dessert one night a week.  Or up fluid intake by ½ a bottle per day.  Half of the battle is psychological – setting mini goals that are easily accomplished results in increased confidence and the desire to keep up the good work! 
• Stop giving the scale power over your state of mind.  The desire to lose weight is not a bad one in itself (if you could stand to lose a few to improve health).  It becomes risky when you associate a number to it – wanting to drop 20 pounds, for example.  Because what happens when you lose 15, not 20?  You have failed – you haven’t actually met your goal.  When in fact you have made great strides toward improving your health and longevity.  Try, try, TRY to pay more attention to how your body feels, and how your clothes fit than what the scale says.  This is especially important for athletes due to the weight of muscle mass! 
• Collaborate with a spouse, family member, or friend.  Let’s face it – accountability is huge.  Having someone there to keep you on track with your nutrition goals (when you’re falling off the wagon) can be a lifesaver.  Use the people in your life to your benefit and help each other stay on course. 
• Connect each of your goals to the resulting benefit(s).    You lose weight…and improve your overall health.  You amp up exercise… and increase feel-good endorphins.  You cut back on caffeine… and promote healthier sleep.  By recognizing why each goal is important to you and what you get out of it, you create a sense of ownership and therefore a higher likelihood of success! 

During the month of January, we are offering FREE 30-minute nutrition consultations at Fuel to the Finish Endurance Nutrition Coaching!  Contact Brooke at brooke@dktristore.com to reserve your appointment today.

HAPPY NEW YEAR!