Avoid the junk food blues. Research shows that people who eat the most junk food had a 58% higher risk of depression. Healthy food equals a good mood.

Sixty and you play ice hockey. Seventy and you play competitive volleyball. Eighty and you’re on a basketball team. Ninety-five and you still compete in swimming events. These are just some of the state and national level master athletes in the U.S. today. This should come as no surprise. Baby boomers, the first of whom turned 60 in 2006, are healthier and more active then their parents and grandparents. In some cases these aging athletes are in better shape than inactive adults half their age.

Almost a quarter of all health club membership belongs to adults over age 55 and more than 10,000 athletes competed in the 2011 National Senior Games. Research into the benefits of competing as master athletes shows favorable blood fat levels, normal insulin and blood glucose levels, good bone health, and improved mood. These benefits continue as long as the athlete is active.

We don’t know much about the nutritional needs of older athletes. As the population of active seniors increases this will be an area receiving more attention. If you are 55+ and still very physically active what should you eat to maximize health and performance?

Our resting metabolic rate, calories needed to keep our bodies functioning at rest, appears to decline as we age. Yet, when researchers looked at older women and men who maintained a high level of physical activity into their 70’s, there was no difference in resting metabolic rate compared to younger adults. In post menopausal women, who often have higher body fat levels and more fat accumulation in the midsection, those women who remained active did not show body composition changes. This implies that body changes may be more closely related to level of activity than hormonal status.

Older athletes may need more carbohydrate to maximize performance. Though energy bars and drinks are often promoted, good old fashioned choices like fig newtons, dried fruits, and crackers work just as well. For events lasting more than an hour, a high carb snack during the event can provide the extra “kick” needed at the end of a road race or competitive team event. Recovery from hard exercise can be enhanced with a carb feeding immediately post-event and again 2 hours after the event.

Aging is associated with a loss in muscle mass. The term sarcopenia was coined to describe the loss and decline in muscle strength seen as we age. It effects up of 30% of those over 60 and can lead to decreased mobility and functioning. Physical activity, especially resistance training, is the best antidote for sarcopenia.

Protein is needed to repair and grow muscle fibers. There is no specific protein recommendation for master athletes, but some experts recommend 100 grams of protein per day to maintain muscle mass and strength in older adults. This recommendation can easily be met by including low fat milk, cheese, and yogurt, eggs, nuts and seeds, beans, and lean meat, fish and poultry. Eating a protein snack after endurance or resistance exercise can help with muscle recovery. A peanut butter sandwich, nuts and raisins, or a tuna sandwich can replace both carb and protein post-exercise.

There is no fat recommendation for athletes other than the one suggested to the general public, 20 to 35% of total calories daily. Everyone, including the master athlete, should rely more on monounsaturated fats (olive, canola and nut oils) and polyunsaturated fats (safflower, corn and soybean oils) and reduce the intake of saturated fats (butter, cheese, bacon and fatty meats). Trans fats (hydrogenated, hardened fats) found in fried foods and baked sweets should be avoided whenever possible.

Little work has been done on the vitamin and mineral needs of older athletes but we do know that the needs for some nutrients change as we age. Older adults need more vitamin D because the skin loses its ability to make the vitamin from sunshine. Those over 50 also need extra calcium, 1,200 milligrams a day, up from 1,000 milligrams recommended for younger adults. Physical activity aids in the absorption and utilization of calcium, enhancing the integrity of bones. Eating calcium-rich foods and taking a calcium plus vitamin D supplement daily is a wise choice for master athletes.

There is an increased need for both vitamin B₆ and B₁₂ as we age. B₆ is needed for the breakdown of energy in the muscle and the removable of lactic acid. B₁₂ is not absorbed from food as efficiently as we age. Those over 50 should take a supplement or eat B₁₂ fortified foods (such as breakfast cereals).

Hydration is a concern for all athletes but may be more important as we age. Aging bring about changes in our sense of thirst, sweating, and kidney and blood adaptation to changing fluid and mineral levels. This effects the regulation of body temperature. Though fluid requirements are the same for younger and older athletes, the master athletes will have to make a conscious effort to drink enough because thirst and reaction to heat may not serve as the best external clues to fluid needs.

Exercise improves the quality of life at any age. And age should be no barrier to exercising. But, to maximize performance, eating well may be even more important for older competitors.

Did you know? Extra pounds are hard on your teeth. Weighing too much put you at risk for cavities, tooth loss and bad breath.

Have you and your doctor ever seriously discussed your weight? Is your best friend or sister overweight? Were you and your husband overweight when you got married? All of these social ties may be contributing to your weight problem. How you ask? The spread of obesity has as much to do with our social contacts as it does with our genes.

Seventy percent of adults in the US are overweight, and the prevalence of adults who are severely or morbidly obese is the fastest growing group. Yet, only 12% have ever been told by their doctor, nurse, or other health care professional that they have a weight problem that needs attention. Older individuals and men are least likely to be diagnosed as obese.

According to a survey by the National Consumers League (NCL) there is a startling disconnect between the way people perceive their own weight and their actual weight. In the NCL survey over half the respondents still felt that obesity was an unmentionable subject in society and it was caused by a lack of willpower. More than a third surveyed felt overweight people should pay more for health insurance, and over one-quarter felt it was okay to poke fun at someone who weighs too much. If over 70% of Americans are overweight, in many cases these respondents were talking about themselves. Yet, they weren’t aware of that.

Weight is a very personal, complicated issue. Most view obesity as a legitimate medical problem, but few identify themselves as obese because of the social stigma attached to being overweight – 87% believe their body weight is in the socially acceptable range. Carrying extra pounds has become the new social norm.

In a study in the New England Journal of Medicine, researchers from Harvard and the University of California looked at the spread of obesity in the U.S. over the last 32 years. What they found was that social ties or your social network can be a major contributing factor. The researchers concluded that when a close friend or relative becomes obese, it changes what we consider normal. You like and respect this person in your social network, so you begin to think bigger is not so bad. As a secondary result, whether it is conscious or unconscious, we look to others for clues on how to eat, how much to exercise, and what is an acceptable weight. If people in your close social network are eating too much, exercising too little, and weigh too much, you are likely to adapt these habits and mimic their behavior. As you get heavier, you pass along these behaviors to others within your social network. Result – obesity spreads as a social epidemic.

If you have a close friend who is obese, your risk for obesity increases by 57%. Among adult siblings, one sibling’s chance of becoming obese increased by an average of 40% if the other sibling became obese. Sisters had a greater effect on other sisters (67%) than brothers (44%). Interestingly, males were more likely to be influenced to gain weight if their other male friends were heavy. In marriage, husbands and wives had an equal influence on the other. If one gained weight there was an approximate 40% chance the other would too.

Today we even select mates that resemble our own degree of body fat. In the 1940’s and 1950’s we married younger and had children younger. Mate selection was accomplished before people gained weight. Today we get heavier younger and marry and have children later, giving us more opportunity to select a mate based on weight. When two overweight people marry and have children they then pass along a double dose of genes that predispose to overweight.

We’ve made intense efforts to find biological reasons for obesity, but little has been done to examine the social spread of this disease. It may be much stronger than realized. The researchers found the social influence extended three degrees – to your friends’ friends’ friends. This isn’t all bad. If overweight is contagious, thinness can be as well. Support groups like Alcoholics Anonymous (AA) have clearly demonstrated that you can modify a person’s social network and behavior for the better. Weight Watchers and other weight loss programs do promote weight loss through support and social networking.

Where AA succeeds and weight loss groups don’t is the AA premise that there is a need for lifetime support. Those with more experience (years of sobriety) mentor those with less. Without support, people almost always regain their lost weight. Maybe we need to devise public health programs that provide lifetime maintenance for those who lose weight, so their social network promotes a more realistic, slimmer body image with positive eating and exercise messages.

We love to try new foods. Some are great. Some don’t measure up and some become staples in our kitchen. See what you think.

Only 8% of US adults eat three or more servings of whole grains a day and 42% eat none. A whole grain is made up of the complete grain kernel: bran, germ and endosperm. Bran is the outer protective layer, providing fiber and minerals. The germ can sprout into a new plant and contains vitamins, minerals and healthy fats. The endosperm is rich in protein and starch. It is the warehouse of food the germ would use to sprout and grow if the grain where planted.  Eating a whole grain gives you the full benefit of all three parts.

Many people complain that they don’t have the time or the skill to cook whole grains from scratch. Since the average family spends less than 20 minutes preparing dinner, there is little chance many will include whole grains no matter how healthy.

Enter Whole Grain Medleys and Whole Grain Creations from Village Harvest. These are frozen whole grains packaged in 10-ounce pouches that can be microwaved in 90 seconds or heated on the stovetop, without any water or oil, in 3 minutes

The Whole Grain Medleys are basic grain combinations: Wheatberry & Barley; Farro & Red Rice; Brown, Red & Wild Rice Medley; Red Quinoa & Brown Rice; and Golden Quinoa. These can be used as the base for a dish or added to a stir-fry. We added fried onions and garlic for a side dish. They all had an excellent taste, are very low in sodium, and provide at least 3 grams of fiber in a serving.

Whole Grain Creations come in two varieties: Brown Rice, Wild Rice with Corn & Black Beans, and Wheatberries, Barley, Quinoa with Cranberries & Almonds. These are very low sodium with 0 and 5 milligrams respectively and 4 and 6 grams of fiber per serving.

This brand offers an easy, simple way to add whole grains to your meals. This brand is definitely worth a try.

Too much alcohol can hurt your heart. Drinking too much alcohol can damage your liver and your brain but did you know that it can cause an irregular heartbeat? Men who drank 5 or more beers a day had a 46% chance of suffering an irregular heartbeat. Women who drank 2 drinks a day had a 60% chance of having atrial fibrillation.

You’re pregnant and you are determined to do everything you can to be sure your baby is growing and thriving. But, everywhere you turn people are giving you advice. It’s hard to know who to listen to, especially when it comes to food.

Most foods are safe to eat and will provide important nutrients and calories to help your baby develop. Some foods, however, may pose a risk. Let’s take a close look at the wrong stuff.

Fish provides protein, vitamins, minerals and omega-3 fats that aid in brain development and may reduce the risk of premature labor. But, your aunt told you never to eat fish during pregnancy because it could poison your baby. That got your attention. Some fish, especially large fish that eat smaller fish, can accumulate mercury and other toxic substances in their flesh. Pregnant women should avoid shark, swordfish, king mackerel, and tilefish. Smaller fish and farm raised fish have less mercury. You can eat up to 12 ounces a week of shrimp, salmon, pollack, cod, catfish and canned light tuna. Albacore tuna has higher mercury levels because it comes from a larger fish. Light tuna has much lower levels and chunk light has even less.

These is an excellent resource – www.GotMercury.org. You enter the type and amount of the fish you will be eating, plus your weight, and the site will calculate the amount of mercury in the serving.

Don’t eat raw shellfish. Clams, mussels, and other shellfish get food by filtering large quantities of water through their bodies. This concentrates more bacteria and viruses in their flesh, putting you at risk for getting sick. Thoroughly cooking shellfish kills harmful organisms. Say yes to clam chowder but pass up clams on the half shell. Same goes for sushi, stick with only the cooked or vegetarian choices.

The level of environmental contaminates in most seafood is low enough not to pose a health risk. When needed, regional and local alerts are issued by the Environmental Protection agency for all 50 states, District of Columbia, US territories, and Canada, at www.epa.gov/waterscience/health,

Don’t eat raw milk, soft cheeses, pate, smoked seafood, or ready-to-eat meats like deli meats and hot dogs. All of these foods may carry the bacteria listeria. Pregnant women are more likely to get sick from listeria-contaminated foods and they can harm your developing baby. If you crave a hot dog, simply cook it until steaming hot to be sure any bacteria is destroyed. Avoid soft cheese – feta, brie, camembert, blue-veined, queso blanco and queso fresco. Hard cheeses – cheddar, swiss, colby – and processed cheese made from pasteurized milk – American, cream cheese, cottage cheese – are perfectly safe to eat.

Unpasteurized fruit juice, apple cider and raw sprouts (alfalfa, clover, radish and mung bean) may all carry salmonella and E.coli bacteria making them unsafe choices during pregnancy. The FDA requires that unpasteurized juice carry a label stating it has not been pasteurized. Choose only pasteurized fruit juice now and for your new baby after he is born.

How about alcohol and caffeine? There is disagreement over both. A growing number of women and their doctors feel that an occasional drink during pregnancy does no harm, promoting the idea that a small glass of wine for dinner was okay. Is it? We can argue forever about how much alcohol is safe, but we just don’t know. We do know that alcohol crosses the placenta freely. Chronic exposure will cause mental and physical defects in unborn babies. But lesser exposure can have more subtle effects – problems with learning, memory, problem solving, and attention; minor growth abnormalities; alterations in stress response leading to difficulty with social and emotional functioning; minor heart abnormalities; and lower birthweights. The best advice – don’t drink during pregnancy.

The March of Dimes recommends that pregnant women consume no more than 200 milligrams of caffeine a day. That equals a 12-ounce cup of regular coffee. One study found a link between caffeine intake and miscarriage but another study did not. Energy drinks, soda, regular coffee and tea are the main sources of caffeine. It is easy to avoid energy drinks and soda with caffeine. A simple switch to decafe tea or coffee can dramatically lower your normal caffeine intake. If you need a cup of joe to get you going in the morning, switch to half café, and drink no more than 2 cups.

You should know – there is no food you can eat or avoid that will change the sex of your child. One study claimed women who ate more cereal had sons. When the statistics used in the study were examined more closely the findings did not hold up. Eating good food during pregnancy definitely helps insure your child’s health but not his sex.

Eat well and take good care of both of you.

We love to try new foods. Some are great. Some don’t measure up and some become staples in our kitchen. See what you think.

When you are on a diet the portions in typical frozen diet meals can be unusually meager and leave the person less than satisfied. Weight Watchers recognized this problem and has recently introduced frozen Smart Ones Satisfying Selections dinnertime dishes in a bag. Each entrée has 30% more food than traditional meals. The dinners can be prepared in the microwave or on the stovetop.

Fives new meals are available:

• Sesame Chicken – 360 calories and 9 Weight Watchers points
• Chicken & Broccoli Alfredo – 340 calories and 9 Weight Watchers points
• Ziti with Meatballs & Cheese – 390 calories and 10 Weight Watchers points
• Chicken with Broccoli & Cheese – 340 calories and 9 Weight Watchers points
• Chicken Teriyaki Stir Fry – 340 calories and 9 Weight Watchers points

Pomegranate caution. Antioxidant-rich pomegranate juice can interfere with blood pressure medications, antidepressants, AIDS drugs, and some narcotic pain relievers. If you take medication and drink pomegranate juice regularly, check with your doctor or pharmacist.

You are not going to become a mother in a few months – you already are one. The care and feeding of your infant began at the moment of conception. Though you were not aware of it, you began to “mother” your child at that instant. The two of you are an inseparable pair. How you take care of yourself right now directly affects your baby’s development.

Your baby lives and grows in two sacs. The outer sac is the uterus and the inner one is the amniotic sac or membrane. Amniotic fluid protects your baby by providing a constant and perfect environment for growth and development. You replenish nutrients and remove wastes from amniotic fluid through the placenta.

Extending from the wall of your uterus to the baby’s umbilical cord the placenta is a remarkable structure. You can think about it as your baby’s life-support system, much like the kind an astronaut uses on a space walk. It removes wastes and continuously supplies oxygen, nutrients, and protein so growth can proceed uninterrupted.

The stockpile of needed nutrients comes from you. The food you take in each day is broken down and delivered to the placenta to be ferried across to your baby. Although the placenta is amazing, it is not flawless. It is unable, in most cases, to tell the difference between needed substances and harmful substances. It recognizes substances simply by the concentration in the mother’s blood. That means if you have a high concentration of alcohol, drugs, or nicotine in your blood the placenta will deliver a similar concentration to your baby. It was once believed that the placenta was a magical barrier that protected the developing baby, but today we understand that the placenta is simply an efficient delivery system. It is up to you to deliver the “right stuff.”

It’s been estimated that it takes 55,000 calories to support the growth of a full-term baby. Because your baby is so tiny in the first trimester, most experts agree a pregnant woman doesn’t need extra calories during the first 3 months. After that, 300 extra calories a day will support your baby’s growth. That is far less food than you may realize. A glass of nonfat milk (80 calories), a slice of whole wheat bread (100 calories) and a scrambled egg (100 calories) will come close to what you need, so will a jelly doughnut (290 calories). But, doughnuts, chips, sodas, cookies, and candy won’t give your baby what he needs to grow.

The key nutrients your baby needs – calories, protein, vitamin C, folic acid, calcium and iron – can be easily met through good food choices. The following healthy eating guidelines will keep both of you healthy during your pregnancy.

Grains are rich in carbohydrates providing energy, fiber, vitamins and minerals. Aim for 6 ounces a day. Choose whole grains whenever possible. A one ounce grain serving is equal to:
• 1 slice of bread
• 1 cup ready-to-eat cereal
• ½ cup cooked rice, pasta or hot cereal
• 1 small (4 inch) pancake
• 1 small (6 inch) tortilla
Getting 6 servings a day is easier than you imagine. A 2 cup serving of spaghetti for dinner and a sandwich for lunch and you’ve reached your goal.

Vegetables and fruits are rich in vitamins, minerals and antioxidants. Aim for at least 5 servings a day, more is even better. A serving of fruit or vegetable is equal to:
• 1 cup raw or cooked vegetable
• 2 cups salad greens
• 1 medium (size of a computer mouse) baked potato
• ½ cup fresh, frozen or canned fruit
• 1 small fruit
• 2 tangerines or clementines
• ½ banana
• ¼ cup dried fruits (raisins, cranberries, apricots)
• 12 grapes or cherries
When it comes to vegetable and fruit juice, go easy. Both pack at lot of calories in a small volume. One cup of vegetable juice or ½ cup of fruit juice equals 1 serving. Try mixing your favorite fruit juice with an equal amount of sparking water for a healthy, larger, refreshing drink. Freeze your favorite juice in an ice cube tray to flavor and offer a nutrient punch when you have a glass of water.

Protein foods are rich in protein and minerals, especially iron. Aim for 5 to 6 ounces a day. One ounce of protein is equal to:
• 1 ounce of cooked meat, fish or poultry
• ¼ cup canned tuna, salmon or mackerel
• ½ cup meat substitute
• 1 egg
• ¼ cup egg substitute
• 2 tablespoons peanut or other nut butters
• ¼ cup nuts
• 3 ounces tofu
• ¼ cup cooked soybeans
• ½ cup cooked beans (any variety)
• ¼ cup tempeh
• 1 container of yogurt
• 1 cup milk
• ¼ cup cottage cheese
• 1 ounce cheese
• ¼ cup wheat germ
Protein is great example of how foods from many groups contribute important nutrients to your diet. Whenever possible stick with lean meats and lowfat milk, yogurt and cheese, you get the same nutrients and far less fat.

Milk and dairy products are rich in calcium as well as other important vitamins and minerals. Aim for 3 cups a day. One cup of milk, the most calcium-rich choice, is equal to:
• 1 cup of yogurt
• 1½ ounces cheese
• 2 cups cottage cheese
• 1½ cups soft serve ice cream
• 2 cups regular ice cream
• 1¼ cups cooked spinach
• ¾ cup canned salmon with bones
• 3 ounce canned sardines with bones
• 6 ounces firm tofu
Calcium sources, like protein sources, come from a wide variety of foods.

Good eating habits during pregnancy insures you will have a healthy pregnancy and healthy baby. It also sets the stage for good eating habits that you’ll teach your child after she is born. It’s important to feed yourself and your baby right – right from the start.