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The Alaska Club

TAC Board: The Alaska Club Blog

Elize Rumsley – RD, LD, CDE, MS, PhD.

Elize is registered and state licensed, has a BS in Human Nutrition and a MA and PhD in Nutrition Science.

Recent Posts

Is it Possible to Avoid Menopause Weight Gain?

on Jul 9, 2021 12:14:26 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | healthy living menopause weight gain
Around age 50, women go through inevitable hormonal changes. For most women, menopause comes with hot flashes, night sweats, mood swings, irritability, and sleep disturbance. The stress caused by menopause in addition to other conditions associated with the aging process such as decrease in muscle mass, increase in fat mass and lack of physical activity can make it difficult for a middle-aged woman to maintain her optimal weight. In fact, it is common to see weight gain during this time, particularly in the abdominal area. So, what can you do to keep yourself healthy and prevent weight gain?   Here are some tips:
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Is Gluten the Cause of Belly Fat?

on Jun 21, 2021 2:27:21 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Healthy eating weight loss exercise
Gluten has received a lot of attention in the past 5 years and gluten free products continue to gain significant share in the global market. Many people believe that these products are healthier and promote weight loss as if gluten is a proximate cause of weight gain.
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Having Salad Today?

on Apr 8, 2021 1:52:33 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Nutrition Healthy eating
Eating a salad has a connotation that one is eating a healthy meal. Salad, by definition, is a cold dish with a mixture of leafy and colorful vegetables, with or without topping and a dressing. More and more people are choosing salad over other meals thinking that they can lose weight.
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How to Lose Weight without Depriving Yourself

Every year, a great number of people make weight loss their New Year’s resolution. There is no question that for some people weight loss is a challenge. Too many fad diets are promising quick weight loss, but they are neither sustainable nor healthy. They are often very restrictive and remove an entire food group from the diet, commonly carbohydrates. The problem is that too restrictive a meal plan increases craving, a feeling of guilt and failure with each minor lapse, even eating even a piece of bread or, perish the thought, a slice of pizza. Eventually, people quit this diet and regain all the lost weight plus more. I see this scenario play out often in my dietary practice.
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Don’t count on fad diets for long term weight loss

Many people watch their waistlines and experiment with different fad diets to lose weight. While there are anecdotes galore of short-term success, these efforts generally end in weight regained and frustration. Instead of following one of the many crazy diets for temporary weight loss, try the following tips:
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Coffee Health Benefits: Energy Booster & So Much More

on Feb 16, 2017 1:07:56 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | heart health
Your cup of coffee is not only giving you the caffeine that you need for a quick pick-me-up.”  In fact, the effect of caffeine doesn’t last for long. For some people, caffeine may even increase blood pressure temporarily. But coffee is not only about caffeine, it is actually rich in some antioxidants that promote health. Some of the health benefits include increased cognitive function, increased physical endurance and decreased risk for diabetes type 2, Parkinson’s disease, Alzheimer’s disease, depression and memory loss.
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Guilt Free Super Bowl

on Feb 3, 2017 4:49:18 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Super Bowl
Many of us are trying hard to lose the weight gained during the holidays. And after the New Year’s Eve partyies are over, we think we're in the clear; then it hits us, all of the college bowls and NFL play-offs still to come and weeks of buffet tables laden with high calorie temptations. Then, the “grand salami” - the Super Bowl!
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Spice It Up With Herbs

on Jul 25, 2016 1:14:03 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Healthy eating Healthy herbs
The FDA has finally established voluntary sodium targets for food companies and restaurants with the goal of lowering the amount of sodium (salt) consumed by Americans. In order to enhance the taste of most foods, you don’t have to use much salt.  Try to use more herbs, fresh or dried.  This is one of the quickest and easiest ways to add flavor to foods. Herbs such as parsley, cilantro, chives, thyme, basil, mint rosemary, oregano, tarragon, marjoram, sage and dill are actually packed with more phytonutrients than typical salad greens.  Several herbs are associated with lowering blood pressure.
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Allergy Season is Upon Us

on Jun 14, 2016 1:59:04 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | food allergy
Download Our Clean Eating Guide
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Is Heart Disease Preventable?

on Feb 18, 2016 12:04:26 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 1 Comment | heart health
According to 2015 CDC[1] data, heart disease is the leading cause of death in the United States. Every year about 735,000 Americans suffer a heart attack. Risk factors include hypertension, elevated cholesterol levels, diabetes, weight gain, inactivity, excessive alcohol intake and smoking. You can significantly decrease your chances of having a heart attack by improving your diet and being more physically active.
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Are You Eating Enough Fiber?

on Jan 25, 2016 5:40:29 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Nutrition fitness fiber
Fiber is part of the carbohydrate group that can’t be digested by our gut, but is essential for good health. Fiber promotes bowel regularity, provides fullness, helps with weight management, blood sugar control, constipation, diverticulosis, colon cancer and depending upon the type of fiber, helps lower blood cholesterol.
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Osteoarthritis: How to Keep Your Joints Healthy

on Jan 11, 2016 5:18:16 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Nutrition
One in three Americans are now considered obese and the more weight a person carries, the more likely a person can develop osteoarthritis (OA). OA is a condition involving the breakdown of cartilage characterized by pain and stiffness in the knees, hips, and other joints. It impacts people in their daily lives by imposing constraints upon physical movement at work and play. Extra weight increases stress upon joints and increases inflammation throughout the body. Chemicals associated with inflammation can break down the cartilage. This is why some people can develop OA in the hands, even though they are not weight bearing. Obesity doubles the probability of a person developing OA. This is a preventable and modifiable factor. Recent studies show that a small weight loss of 5% of body weight can significantly improve body function – affording greater range of motion, better ability to bear weight, less pain and greater ease in climbing stairs. Besides weight, other factors such as weak muscle strength, repetitive use of joints, age and genes, can contribute to the onset of OA. So, what can you do to protect your joints?
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Do you need sports drinks?

on Aug 17, 2015 5:00:00 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Nutrition
Do you need sports drinks? Having experienced such a hot and dry summer, I have been asked whether people really need to hydrate with sports drinks. If not, what is the best way to keep hydrated?
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Is Your Gut Healthy?

on Jun 17, 2015 5:00:00 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Nutrition
You have probably noticed that probiotics are making headlines.  But, do you know what they are? Probiotics are the microbes or the good bacteria just like those living in your intestinal tract. We have over 100 trillion of them living in our gut. More probiotics in your diet means that you can help repopulate your gut with beneficial bacteria. Studies are showing that these good bacteria can reduce inflammation, autoimmune disease and even weight gain. Probiotics are  used to treat eczema, arthritis, asthma, allergies, irritable bowel syndrome, colitis, constipation, lactose intolerance, obesity and more. However, the beneficial effects and the degree of benefit appears to vary from person to person. Because there is little to no potential harm in including probiotics into a diet, it is recommended that we incorporate these healthy bacteria into our diets.
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Re-learning a healthy diet

on Apr 13, 2015 12:42:02 PM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Nutrition
We often hear parents complaining about children who are picky eaters. Are we born to prefer some foods over others? Not really, according to Dr. Susan Roberts, professor at Tufts University. This appears to be more of a conditioned response to eating repeatedly the same types of foods. Because most women are in the work place, few actually cook baby food from scratch.
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Is there an increase in protein need if you exercise?

A person who is physically active spends more energy than someone who is sedentary and needs more energy and nutrients to recover from intense work out. Protein is necessary to help repair and strengthen muscle tissue, but how much is really needed?
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Is a High Protein Diet Right for you?

on Feb 4, 2015 10:12:00 AM By | Elize Rumsley – RD, LD, CDE, MS, PhD. | 0 Comments | Nutrition
A few people have asked me whether a high protein diet is healthy for elders.  It is known that a high protein diet is not recommended for those with kidney disease, but if a person has normal kidney function, a slight increase in protein intake may be beneficial for elders.  The current recommended intake for protein is 0.36 grams per pound of weight or 65 grams of protein a day for someone weighing 180 lbs.  This recommendation originates from studies based on "protein balance" of younger adults, but not of elders who may need extra protein to cover loss of muscle and immune function. We cannot avoid muscle loss as we age regardless of our total weight.  In fact, after age 30 to 40, we start losing about 1% of our muscle every year.   Without muscle it is difficult for our body to maintain balance and to perform daily activities.  So, how much do we need as we age? Some observational studies are showing that elders who consume higher amount of protein can stay healthier longer.  In the Women' Health Initiative Study,  women above 50 years of age who consumed 0.54 grams protein per pound of weight every day were less frail, had better grip strength and standing capacity than those who consumed 0.45 grams at the end of a 3 year study, even though it did not demonstrate improved mobility. Muscle metabolism is a constant dynamic of synthesis and breakdown.  Between meals there is more breakdown; after a meal, more synthesis. According to a small short term study, it appears that the muscle synthesis is higher if protein consumption is spread out throughout the day instead of having one large protein meal a day. It is not clear yet whether elders can actually make more muscle after meals to overcome the breakdown of muscle between meals.  What we know for sure is that the best way to build muscle is to do some resistance training, even in old age. More research is needed to clarify whether the amount of protein in the diet affects skeletal muscle size, strength or function.   Until more data is available, one should consume at least the minimum amount recommended by the Institute of Medicine or 0.36 grams per pound of body weight and if possible, aim to 0.5 grams per pound. Food Item Portion Size Amount of Protein Lean meat or fish 3oz 21 g Greek yogurt , plain 1 cup 22 g Cottage cheese 1/2 cup 14 g Canned tuna, drained 3 oz 16 g Tofu, extra firm 4 oz 11 g Milk 1 cup 8 g Beans, cooked ½ cup 8 g Egg, large 1 7 g Cheese 1 oz 7 g Soy milk 1 cup 6.5 g Nuts ¼ cup 6 g Peanut butter 1 tbsp 3.5 g Hummus 2 tbsp 2 g You may also like these articles Muscle Making Lean Beef Spinach Meatball Pasta Protein Peanut Butter Cups
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