Thank You, Betty Crocker
27/08/14 14:34
Before I write anymore about Betty Crocker, yes, I know she is not a real person. I know that she is a trademark and American icon owned and operated by General Mills. I also know that she has defined our nation’s food culture, and she has taught me how to cook.
Perhaps, I should actually thank my mom who sent me on my way to college with the 1986 edition of the Betty Crocker’s Cookbook in my hand. Maybe I should give the credit to the faculty and culinary students at Metro Community College for sharing their knowledge with me as I completed my Dietetic degree. I know that all of these experiences played a role in my journey of cooking, but when I really think about where I turned when I was stumped about how to prep a whole chicken, how to cut an artichoke, or how to make my own hollandaise sauce…well, it’s Betty.
I didn’t realize how far I had come in my ability to cook until I grabbed an old authentic Mexican recipe book my mother, again, had given me as a gift when I got married. At that time, as I flipped through it, I couldn’t make sense of the terminology and ingredients that were needed to fix such authentic fair. Nine years later, planning a dinner party for our neighbors, I grabbed the old Mexican cookbook and was pleasantly surprised to learn that I was familiar with the cooking methods and ingredients that before seemed truly foreign to me. It was then that I thought about the whole process of learning to cook. Over time, with simply cooking recipes from my Betty Crocker cookbook, I had become a pretty good chef in my own little kitchen.
What is the point I am trying to make to you? It’s this. Many of my clients feel overwhelmed with the idea of cooking, and they feel pressured to keep up with what is on Pinterest or the Food Network. Therefore, they never give it a try. Cooking, even if it’s not something you love, is an integral part of your health. Cooking puts you in the driver’s seat. You, and you alone, control the ingredients that make up your meal, which ultimately, over time, determines your level of health. Beyond that, cooking has allowed me to show my love to my children, husband, and friends. It has brought my family together more times than I can count to share laughs and frustrations.
Sure, I’m a dietitian, but I had to learn to cook just like anyone else. I started with Hamburger Helper® and a can of green beans, because that is still better than a fast food combo meal. I encourage you to find your starting point in your own kitchen. If you don’t have one yet, grab a copy of Betty Crocker’s Cookbook. I’d lend you my old one, but the binding is broken and it’s falling apart. Despite its poor condition, I can’t seem to part with it. Even though I now own a current, updated edition, I owe too much to that Betty to let her go. Thanks again, Betty Crocker, and I’ll let you know how far I come in another 10 years.
Perhaps, I should actually thank my mom who sent me on my way to college with the 1986 edition of the Betty Crocker’s Cookbook in my hand. Maybe I should give the credit to the faculty and culinary students at Metro Community College for sharing their knowledge with me as I completed my Dietetic degree. I know that all of these experiences played a role in my journey of cooking, but when I really think about where I turned when I was stumped about how to prep a whole chicken, how to cut an artichoke, or how to make my own hollandaise sauce…well, it’s Betty.
I didn’t realize how far I had come in my ability to cook until I grabbed an old authentic Mexican recipe book my mother, again, had given me as a gift when I got married. At that time, as I flipped through it, I couldn’t make sense of the terminology and ingredients that were needed to fix such authentic fair. Nine years later, planning a dinner party for our neighbors, I grabbed the old Mexican cookbook and was pleasantly surprised to learn that I was familiar with the cooking methods and ingredients that before seemed truly foreign to me. It was then that I thought about the whole process of learning to cook. Over time, with simply cooking recipes from my Betty Crocker cookbook, I had become a pretty good chef in my own little kitchen.
What is the point I am trying to make to you? It’s this. Many of my clients feel overwhelmed with the idea of cooking, and they feel pressured to keep up with what is on Pinterest or the Food Network. Therefore, they never give it a try. Cooking, even if it’s not something you love, is an integral part of your health. Cooking puts you in the driver’s seat. You, and you alone, control the ingredients that make up your meal, which ultimately, over time, determines your level of health. Beyond that, cooking has allowed me to show my love to my children, husband, and friends. It has brought my family together more times than I can count to share laughs and frustrations.
Sure, I’m a dietitian, but I had to learn to cook just like anyone else. I started with Hamburger Helper® and a can of green beans, because that is still better than a fast food combo meal. I encourage you to find your starting point in your own kitchen. If you don’t have one yet, grab a copy of Betty Crocker’s Cookbook. I’d lend you my old one, but the binding is broken and it’s falling apart. Despite its poor condition, I can’t seem to part with it. Even though I now own a current, updated edition, I owe too much to that Betty to let her go. Thanks again, Betty Crocker, and I’ll let you know how far I come in another 10 years.
Three Words About Teen Athletes and Hydration
27/08/14 14:31
Sports performance is not just about what you eat, but also what you drink. Having a hydration plan in place that meets the needs of your teen athlete will help them not only beat the heat, but their competition as well. Summer temperatures and humidity increase the importance of proper hydration, so now is a great time to put a plan in place that your teen can maintain through every season. When building a hydration plan for your child, keep it simple by remembering these three words: measure, minerals, and methods.
Measure, first, how much fluid your teen needs to drink per hour. To accurately measure how much fluid your athlete needs, they should weigh themselves with no clothes on just before a 60-minute workout. Next, track how much fluid they drink during the workout, then at the end of the hour, weigh again with no clothes. An athlete needs 16-20 ounces of fluid for every pound lost. Plus, do not forget to add in the fluid your teen consumed during the workout to calculate their hourly fluid needs.
The rate of water lost through sweat differs depending on the athlete and the type of activity they are participating in. Athletes competing in lower intensity sports in moderate temperatures may lose between 16-20 ounces per hour. With more intense exercise and hot, humid conditions, athletes may lose as much as 68-ounces or more of fluid per hour.
Minerals need replenished to maintain normal fluid balance. Water is the most important nutrient for our survival. However, after 60-90 minutes of hard, continuous effort, water alone is not sufficient. Sodium, chloride and potassium levels become depleted during longer or more intense workouts, and these minerals need to be replaced. These minerals, called electrolytes, help prevent cramping and maintain fluid balance, therefore sports performance will be effected if these electrolytes are in short supply.
Methods effective at replenishing electrolytes and keeping up with fluid needs include a combination of water and sports drinks. When used together the athlete’s total hydration needs are being met. Water alone does not replace the electrolytes lost through sweat, while a sports drink alone may result in the intake of too many carbohydrates. A mix of water and sports drink planned out over 60- minutes is a manageable approach to balancing fluid intake, replenishing electrolytes and increasing energy on the field through the gradual intake of carbohydrates.
Consuming 20-40 ounces of fluid per hour can seem overwhelming at first, therefore plan out a hydration routine. Hydration routines during exercise are seldom perfect, but the athlete that comes the closest is most likely to out perform the others. Here is an example of an easy way to establish a good hydration routine:
When it comes to effective hydration just remember the three ‘M’ words: Measure, Minerals, and Methods. Applying these three words to a plan for hydration will keep your athlete focused and fueled to play their best.
Written by Niki Kubiak, RD, CSSD. Director of Nutrition and Health at www.infinitesportsworld.com.
Measure, first, how much fluid your teen needs to drink per hour. To accurately measure how much fluid your athlete needs, they should weigh themselves with no clothes on just before a 60-minute workout. Next, track how much fluid they drink during the workout, then at the end of the hour, weigh again with no clothes. An athlete needs 16-20 ounces of fluid for every pound lost. Plus, do not forget to add in the fluid your teen consumed during the workout to calculate their hourly fluid needs.
The rate of water lost through sweat differs depending on the athlete and the type of activity they are participating in. Athletes competing in lower intensity sports in moderate temperatures may lose between 16-20 ounces per hour. With more intense exercise and hot, humid conditions, athletes may lose as much as 68-ounces or more of fluid per hour.
Minerals need replenished to maintain normal fluid balance. Water is the most important nutrient for our survival. However, after 60-90 minutes of hard, continuous effort, water alone is not sufficient. Sodium, chloride and potassium levels become depleted during longer or more intense workouts, and these minerals need to be replaced. These minerals, called electrolytes, help prevent cramping and maintain fluid balance, therefore sports performance will be effected if these electrolytes are in short supply.
Methods effective at replenishing electrolytes and keeping up with fluid needs include a combination of water and sports drinks. When used together the athlete’s total hydration needs are being met. Water alone does not replace the electrolytes lost through sweat, while a sports drink alone may result in the intake of too many carbohydrates. A mix of water and sports drink planned out over 60- minutes is a manageable approach to balancing fluid intake, replenishing electrolytes and increasing energy on the field through the gradual intake of carbohydrates.
Consuming 20-40 ounces of fluid per hour can seem overwhelming at first, therefore plan out a hydration routine. Hydration routines during exercise are seldom perfect, but the athlete that comes the closest is most likely to out perform the others. Here is an example of an easy way to establish a good hydration routine:
- A male athlete measures a 36-ounce fluid loss rate per hour.
- Divide the 36 ounces by 4 for every quarter hour.
- Therefore, every 15 minutes, he needs to consume 9 ounces of fluid to match his rate of loss.
- Water alone is sufficient for the first 60 minutes of exercise.
- After 60 minutes, the need to add electrolytes and take in some carbohydrate becomes more important.
- He has made a goal to drink 4 ounces of Gatorade and 5 ounces of water every 15 minutes of play.
- At practice and competition, he knows he needs to have 16 ounces of Gatorade to drink over the second hour and at least a 20-ounce bottle of water that can be refilled as needed.
When it comes to effective hydration just remember the three ‘M’ words: Measure, Minerals, and Methods. Applying these three words to a plan for hydration will keep your athlete focused and fueled to play their best.
Written by Niki Kubiak, RD, CSSD. Director of Nutrition and Health at www.infinitesportsworld.com.