I want to do something new.

I usually have some Smart Water (for the electrolytes) and a pkg of Mini Fig Newtons as a snack after my 2 mile walks at the Y.

I have recently heard from several different sources that my snack should be protein.

What do you suggest. It needs to be portable, non-refrigerated and not need cooking since I am usually sitting in my car (before driving home) while eating it. And it needs to be soft because I can't crunch hard things like nuts with my faux-teeth .

I usually take any study like this with a grain of salt so to speak because you can almost always find just as many studies that have the opposite results. It just depends on which one you prefer to believe.

The study says:

quote:

Research in animals has shown that isoflavones and estrogen can have a potentially negative affect on reproduction, including decreased fertility, Chavarro said. However, there is very little evidence of how these findings apply to humans, he said.

The new research, he added, lends support to how results of animal studies apply to humans. But Chavarro considers the findings preliminary and inconclusive. "It's way too early to say stop eating soy foods," he said. "It's not time to worry about whether you're eating too much soy. There's not enough information to conclusively say that. "

Too much of anything (even water) can be bad for you.

quote:

Originally posted by Caine:

quote:

Originally posted by BrenauMom:
Caine—it sounds like you are willing to believe some “hype”

Read this article and see if you still think it's hype!

The more I've read about processed soy, the more of it I believe too. I think natural soy, such as edamame beans and such are fine, but I'm not overly fond of eating too much of the processed variety any more, and I particularly don't think DS needs it. Really, I think it falls into the category of overly processed anything really isn't good for you.

Dawn

quote:

Originally posted by BrenauMom:
Caine—it sounds like you are willing to believe some “hype”

Read this article and see if you still think it's hype!

quote:

Originally posted by Caine:

quote:

Originally posted by BrenauMom:
Caine—it sounds like you are willing to believe some “hype”

Hey, I used to consume soy, until my hips started to get rounded!

hehehe have you ever heard Bill Cosby's bit about having a toothache? Or, are you too young to remember that he was a stand up comedian before he became a tv/movie star?
It is available on iTunes, just search Bill Cosby and then look for The Toothache. Two other favorites are one about driving in San Francisco and one about Noah.

quote:

Originally posted by BrenauMom:
Caine—it sounds like you are willing to believe some “hype”

Hey, I used to consume soy, until my hips started to get rounded!

I wanted to respond to the water/Smart Water/etc posts. I do drink things like flavored water, vitamin waters, etc. (not the major calorie ones, more like Propel). I don't do it for electrolyte replacement, nutrition, etc. I drink them because I really do not like plain water. Some people don't like broccoli, I don't like water. And I find the only way I can get myself to drink it is to drink it flavored. I did buy a water pitcher with a filter, and if the water is ice cold, I can deal with it. I do buy Emergen-C, which is a mixture of vitamins/minerals, that you add to water. I like the taste and it gets me to drink more H20!! If you drink flavored water, though, be careful because some are LOADED with calories.

Jill

quote:

Many sports drinks contain added potassium and sodium to help restore the body's proper electrolyte balance after intense physical exertion

I think "intense" is the operative word here. I don't know many people who would qualify as doing intense physical exertion on any regular basis. Even when I was training clients, I would say that there were only two people who were working out intensely.

****

Judy - you are right about the soy hype. The estrogen in soy is not the same as human estrogen and does not affect our hormones at all.

quote:

Am I missing something? What's the advantage of the Smart Water? Do others drink it? Just looking for some info.

..

Do you ever see sports teams giving their players Gatorade? It is because Gatorade was formulated with electrolytes specifically for athletes. Think of Smart Water as Gatorade “Lite” . It has the same electrolytes that are in Gatorade but no calories, no artificial colors & no artificial flavors. (sorry Caine-it doesn’t bother me that water has no flavor ) I don’t work out nearly as hard as athletes (or sweat as much) so maybe they need those extra calories as well as the electrolytes.

I don’t remember when I first found Smart Water and started drinking it but I know it had to have been before 2005 because when I had my final check-up at the Bone Marrow Clinic (in 2005) the doctor was looking at the report on my blood and specifically mentioned that I was well hydrated and had a very good balance of electrolytes.

Here is something I found on the internet about electrolytes:

An electrolyte is a liquid substance which acts as a medium to conduct electricity. (our bodies do use electricity) One speaks of an electrolyte in a number of different contexts, the most common including health and fitness, and various electronics and automotive disciplines. An electrolyte is full of ions, which are atoms that have some sort of net electric charge, either positive or negative. A dilute electrolyte has a relatively small amount of ions for its volume, while a concentrated electrolyte has a high amount of ions.

[discussion of automotive batteries deleted]

In human health, electrolytes aid in a number of vital bodily processes. Many heart and nerve functions, muscle control and coordination, and the body's ability to absorb fluids all depend on a healthy balance of electrolytes. The most common electrolytes found in the human body are sodium, potassium, magnesium, chloride and calcium. Various hormones in the body help regulate intake of these electrolytes, and the kidneys filter electrolytes which reach excessive levels. Unhealthy levels of consumption of any or all of the body's necessary electrolytes can cause serious health issues. The most common imbalances are hyper- and hypo-natremia, or excessive and insufficient levels of sodium, and hyper- and hypo-kalemia, or excessive and insufficient levels of potassium.
Many sports drinks contain added potassium and sodium to help restore the body's proper electrolyte balance after intense physical exertion. After exercising heavily, it can be dangerous to ingest large quantities of water, as it may dilute existing electrolyte levels and cause physical problems. Additionally, a number of electrolyte enhanced drinks exist specifically for children and may be helpful for regular use, particularly to restore electrolyte balance after sickness which has included vomiting or diarrhea.

“a number of electrolyte enhanced drinks exist specifically for children and may be helpful for regular use, particularly to restore electrolyte balance after sickness which has included vomiting or diarrhea.”

Pedialyte is the one that immediately comes to mind. And IMHO Smart Water could be helpful to adults after such an illness.

quote:

I try to stay away from soy products because I don't want to move from baritone to soprano in the church choir, but I believe you ladies could substitute soy milk for the yogurt if you wish.

Caine—it sounds like you are willing to believe some “hype”

This message has been edited. Last edited by: BrenauMom,

quote:

Originally posted by Sandy:

quote:

I usually have some Smart Water (for the electrolytes)

I am wondering about drinking electrolytes. I never do it- I just drink regular water.

Am I missing something? What's the advantage of the Smart Water? Do others drink it? Just looking for some info...

I don't drink anything but plain water after a work out either Sandy.

I think that if it's super hot and you are sweating profusely, drinking something with electrolytes will help avoid dehydration but otherwise, it's really not necessary.

Many years ago I worked out with a personal trainer. We did pretty much the same routine for two to three months. Then, out of no where, she would "change it up". She would say that our bodies had become too adjusted to that same workout. Now, keep in mind, this was hours of cardio and weights a week. This was not a 1/2 hour stroll around the neighborhood. I think if you are walking 1/2 hour a day, or taking a 6 week class of dancing, or a regular "works for you" workout, that is good. Not much "change up" needed. I do think, however, that if you are working out hard core, lifting, running, etc., you may need the post-workout snack and a change of routine. I think your body can become accustomed to a workout. I do believe,that if you've been walking the same route for a year, that you need to "step it up". Add some hills, weights, etc. I also think, more out of boredom than necessity, that if you don't enjoy your workout, you need to make changes. I really dislike traditional exercise-running, the gym, etc. So, I started dancing, plan to buy a bike within a week or so, swimming, etc!

As far as the "post-workout snack"-I try to eat when hungry. There have been many times, after working out at the gym, that I was NOT hungry at all. There were other times when I was ravenous! It all boiled down to what I was eating the rest of the day. If I went to the gym after skipping breakfast, I was famished. If I ate a healthy, nutritious breakfast, pre-gym, I was fine with some water.

Judy-you just have to figure out what is right for you. Maybe you need to eat more pre-Y workouts. Maybe your body needs a snack. For some here water is enough, for some a protein snack, for some a carb snack, for some nothing. Just figure out what your body needs and go with it.

Jill

Kellog's K20 Protein Water is marketed as a hunger reducing snack. One serving/bottle is 30 calories, 5 grams of protein, 5 grams of fiber, and 0 grams of sugar.

I haven't tried it yet, but decided to keep a box of the powdered version on hand, in case of emergency.

This message has been edited. Last edited by: Sheltieguy,

quote:

I usually have some Smart Water (for the electrolytes)

I am wondering about drinking electrolytes. I never do it- I just drink regular water.

Am I missing something? What's the advantage of the Smart Water? Do others drink it? Just looking for some info...

quote:

I do absolutely nothing different in terms of my food despite how intensly I may exercise.

I do not need to add snacks after a workout either. I just eat my planned snacks and meals.

Judy, are you just eating a "regular" planned snack? or are you adding a snack because you have exercised?

If it is something extra you think you need because you exercised, I would tend to question the snack unless you have medical issues that require it.

BTW, way to go girl with the 190's!

quote:

Originally posted by Brie:
mostly I exercise first thing and then just have my regular breakfast.

This is what I do. Because I am hypothyroid, I have to take my thyroid pill a full hour before or 2 hours after I eat. I prefer to do the former, as I have a harder time remembering to do the latter. So my usual pattern is up in the morning, weigh, take meds, do my exercise and eat breakfast (for me, whole grain cereal + lowfat milk + fruit) within 30 minutes or so of completing my exercise.

Judy: I don't think you'd want to do this every DAY, but you might think about drinking an Ensure shake as one of your after-workout options. It has protein + carbs + loads of nutrients. I haven't used it for that as of yet, but I would--just not every day as it also has lots of sugar.

Was the suggestion that it be protein based on the fact that it's an "after-exercise snack" or because your diet was nutritionally analyzed and that was an agreed-upon place you could consume more protein?

Because I'll agree with everyone else. If you're walking, or doing any other basic, general exercise, protein is overkill. In college swimming, we were watched to make sure we had protein in our dinner, ~20 minutes after our afternoon workouts. But we worked HARD for 2 solid hours, and had usually lifted weights just prior to that. (When I say hard, I mean that FitDay puts it at 1,300+ calories burned, and that's an estimate, because it wouldn't accept the yardage I tried to put in.)

I usually have a BIG glass of water (Crystal Light now has a 5-calorie electrolyte replacement drink!), and wait 15 minutes after that to see if I really AM hungry. If so, then I'll have string cheese, or celery with peanut butter, or a piece of fruit. But I do not plan for a snack after working out, because the water usually takes care of it.

Maybe you could try taking the Smart Water in with you and having that as you walk? Then the snack as a "last resort", and if you don't eat it, then you get it later! (I like postponing things like that, though, because it's like a surprise! when I do finally eat it.)

quote:

Originally posted by GoingSkiing:
Caine will disagree with me... but I think that this is myth and is all hype and American's obsession with protein.

Caine will SORT OF disagree with you on this. It is not a myth, it is not hype, and it has nothing to do with any obsessions.

First of all, you need protein after a weight lifiting workout if you want to maximize muscle growth because muiscles are built with protein. But, you also need carbohydrates to replenish the glucogen stores in your muscles, which is the first thing you burn when you exercise, especially if your workout consisted of cariovascular exercise as well as weightlifting.

Now, if you are just doing casual exercies such as walking, or doing some arm bends and lunges with 5 pound, pink plastic coated dumbbells, then it is not absolutely necessary to consume nutrients within an hour of your workout, but if you're pumping heavy iron and want maximum muscle growth, or you're training for a marathon, then you need to get some fuel into the furnace as soon as posibble. Protein for muscle building, carbohydrates for energy and endurance.

As far as kids in PE class in school, well, sitting in the bleachers, or making out behind them, doesn't expend very many calories. I had gym class twice a week from first grade all the way through my senior year, and I can't ever remember breaking a sweat.

As for what to have, well, I do drink Propel during my workout, and usually consume one 700ml bottle for each half hour of workout, but I drink Propel because, in case any of you haven't noticed, water has no flavor to speak of.

Immediately after my workout, I like the Myoplex high (23g) protein bars in chocolate fudge or peanut butter, but the cookies 'n' cream have too much sugar alcohol for my taste. I also make a dynamite smoothie with plain yogurt, cranberry juice, frozen fruit and/or berries, whey protein, and ice cubes. I try to stay away from soy products because I don't want to move from baritone to soprano in the church chior, but I believe you ladies could substitute soy milk for the yogurt if you wish.

This message has been edited. Last edited by: Caine,

I'm doing an exercise thing through work and this week's article specifically said you need carbs after exercise and actually addressed the 'moderate' exerciser angle of this. I unfortunately got delete happy and ditched the attachment. I could ask for another copy though if you're interested. The whole point of this program is to get people to exercise moderately so I think they are trying to be pretty realistic about the things Bee and Denise are addressing.

If you were changing because of the protein thing, you might want to skip worrying about it. If you are tired of the snack or it's not covering your appetite, you might look for some more complete carbs. I can't help thinking the fig newtons are pretty high sugar between the figs and the cookie part even if they are the low fat ones. I find dairy to be a nice option as others have mentioned. Soy milk is supposed to be the perfect combination of carbs/proteins if that appeals to you. I don't know how far your drive is but you could probably wait to get home to eat/have something to drink unless you're famished or it's like 30+ min.

My 2 cents worth.

Peg

quote:

think that this is myth and is all hype and American's obsession with protein.

I completely agree with Denise on this one.

Professional body builders and weight lifters excluded.

I also disagree with this whole carb loading thing for runners unless you running marathons.

I do absolutely nothing different in terms of my food despite how intensly I may exercise. Food is the same on a day I run 12 - 13 miles or I do 3 miles, lift for PT purposes or am power lifting.

quote:

Originally posted by BrenauMom:
I have recently heard from several different sources that my snack should be protein.

Caine will disagree with me... but I think that this is myth and is all hype and American's obsession with protein. MAYBE this might be true IF a person was an Olympic caliber athlete. But, maybe not, because coaches and athletes tend to believe a LOT of myths and also tend to be sort of superstitious about foods and performance and training and such and it isn’t always easy to sort out what people BELIEVE vs. reality.

I’m not even convinced that a person NEEDS a snack to “recover” from a work out. Millions and millions and millions and millions of kids have gone thru HS PE class in the past 50, 60 or 70 years … and then go onto their next class <gasp!!!> snack-less. OMG!!! The horror… that my baby goes off to school and has to run two or three miles or swim or square dance at 7:30am and doesn’t have a snack until he comes home for lunch at 12:30pm. Not to mention the walking to and from school…

I also think that we tend to compartmentalize “exercise”. When I was 20something and we went out dancing from 9pm until 2am… we never thought about muscle recovery or snacks or whatever… unless tequila shots are considered a “snack”.

One of my first boyfriends was a plumber and spent a summer digging ditches and laying pipe… and it was HARD work… He worked harder and WAY longer than any workout most of us do. And he just ate “food”. It was healthy food… but it was just “food”. We never worried if he was getting enough protein or what special combination of food he should have as a snack. Power bars hadn’t been invented. He just ate normal (healthy) food. (People would KILL to have abs and a body like he had from digging ditches… AND he got paid to do it… AND he didn’t need to pay a personal trainer, either. )

I think that for most people... the snack should be nutritious food... just like meals should be nutritious food, right? But I don’t think that you need a food with any special nutritional make up.

I don’t have any unique snack suggestions for you… I think that any old food that you enjoy and like to eat would be good. (Well, not “old” food… don’t eat “old” food… ) A playmate cooler could solve any refrigeration issues you might have if you want a snack that does require refrigeration.

This message has been edited. Last edited by: GoingSkiing,