Healthy Snacking 101

Lilah Al-Masri, MS, RD, CSSD, LD

Lilah Al-Masri, MS, RD, CSSD, LD

Simon Bartlett, PhD, CSCS, ATC

This week, our special guest bloggers, Lilah Al-Masri, MS, RD, CSSD, LD, and Simon Bartlett, PhD, CSCS, ATC, authors of 100 Questions and Answers about Sports Nutrition & Exercise, lend their expert perspectives on healthy snacking.

Healthy snacking is an important part of the diet whether you consider yourself an athlete or not. Many people considering snacking to be an unhealthy habit when in actuality snacking helps manage weight, ensures adequate fuel for the muscles and brain, and it improves muscle recovery. Most people should consume 3 meals and 2-4 snacks/day. The number and type of snack is dictated by hunger, work schedule, athletic involvement, weight goals, and sleep.

To become a good snacker one must implement three strategies 1) recognize your hunger cues, 2) distinguish a snack from a treat, and 3) select nutrient rich-snacks.

It seems obvious; when you are hungry you should eat, but this isn’t always the case. Some people eat when they are not hungry and some people are poor at identifying their hunger. Most people only identify hunger as stomach pangs, but after stomach pangs have been sensed, too many hours have passed without feeding the body. Hunger cues can include fatigue, poor concentration, headaches, lightheadedness, irritability, shakiness, and sleep disturbances. These symptoms are usually felt before the stomach pangs and should be acted upon immediately to prevent more intense hunger and additional energy loss. Being able to detect your body’s hunger cues is important, as this will stabilize energy and metabolism throughout the day leading to better physical and mental performance. What are your hunger cues?

The ability to distinguish a healthy snack from a treat will allow for proper fueling of the body. Healthy snacks are nutrient-rich and provide whole grains, fiber, lean proteins and/or healthy fats. On the other hand, treats such as candy, chips, and fried foods, are “empty” calories. Snacks provide fuel and satisfy hunger while treats usually only satisfy a craving.

Selecting a snack is not always easy, but once you identify your level of hunger you will be able to choose more wisely. When you begin to feel hungry, rate it on a scale of 1-5 (1 = satisfied and 5 = starving). Your hunger level will help guide you in choosing a light, moderate or heavy snack. A light snack would include fresh fruit, raisins, dry cereal, low-fat Greek yogurt, low-fat pudding. A moderate snack would include fruit with peanut butter, oatmeal, cereal and milk, yogurt parfait. A heavy snack would include a peanut butter or lean protein sandwich, cheese and crackers, omelet.

Smart Snacking Tips:

  • Plan ahead: Spend a few minutes in the evening planning/packing snacks for the next day.
  • Establish a routine: Consuming regular meals and snacks helps prevent feeling overhungry, achieve weight goals, and allow proper energy for exercise.
  • Identify snacks versus treats: Healthy snacks are nutrient dense and satisfy hunger.
  • Keep snacks readily available: Place snacks in your gym bag, purse, or desk drawer at work for quick fuel when you need it.

Sample day:

Breakfast: English muffin with PB & J, fruit, yogurt and/or low-fat milk

Snack: Fresh fruit and/or low-fat string cheese

Lunch: Turkey sandwich on wheat, vegetables and hummus, pretzels, low-fat milk

Snack: Greek yogurt with fruit

Dinner: Grilled chicken, rice, vegetable, low-fat milk

* Note – If you exercise prior to breakfast, you should have a snack before the workout such as fruit and/or granola bar. If you exercise twice or more per day, including a snack after dinner, such as PB & banana on wheat bread with low-fat chocolate milk, is beneficial.

Healthy snacking is an important part of a fueling plan. Listen to your body and keep nutrient-rich foods readily available. When you are eating well, your body will react positively and you will be able to achieve your physical, mental and weight goals. information can be found in 100 Questions and Answers About Sports Nutrition and Exercise by Lilah Al-Masri, MS, RD, CSSD, LD and Simon Bartlett, PhD, CSCS, ATC.

Do you have a nutrition or exercise question? If so, submit them to . Questions will be answered on a monthly basis.

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October is National Cyber Security Awareness Month

On October 1, 2010 President Barack Obama declared October National Cyber Security Awareness Month (NCSAM). He recognized the importance of America’s digital infrastructure and the crucial role all Americans play in helping to secure the networks we utilize daily., powered by the National Cyber Security Alliance, announced the 2015 NCSAM theme – Our Shared Responsibility.


The best-selling text, Computer Forensics: Cybercriminals, Laws, and Evidence

The Department of Homeland Security has offered general tips for all internet users to actively keep their personal information safe:

  • Set strong passwords and don’t share them with anyone.
  • Keep your operating system, browser, and other critical software optimized by installing updates.
  • Maintain an open dialogue with your family, friends, and community about Internet safety.
  • Limit the amount of personal information you post online and use privacy settings to avoid sharing information widely.
  • Be cautious about what you receive or read online—if it sounds too good to be true, it probably is.

DHS went further to identify specific tips for particular demographics, including tips for undergraduate college and university students.


Elementary Information Security is certified to comply fully with the NSTISSI 4011: the federal training standard for information security professionals.

Jones & Bartlett Learning publishes definitive texts and resources for STEM education, including computer science and information security. Learn more about two best-sellers designed for undergraduate courses in computer forensics and information security:

Learn more about our resources for STEM education, visit

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New eBook Highlights Undergraduate Public Health Education

9-11-2015 3-20-13 PMFrontiers, one of the world’s largest open-access publishers in the health field, just released a new eBook entitled Undergraduate Education for Public Health in the United States. Faculty from accredited schools and programs across the nation have contributed to the 20 chapters.

Dr. Cheryl Addy, senior associate dean for academic affairs at the University of South Carolina Arnold School of Public Health, and Dr. Daniel Gerber, associate dean of academic affairs at the University of Massachusetts at Amherst School of Public Health and Health Sciences, served as topic editors for the eBook, along with former SPH deans Dr. David Dyjack and Dr. Connie Evashwick.

The purpose of this compilation is to describe current curricular approaches to undergraduate education for public health, and to facilitate analysis and discussion of what makes quality education and builds a competent workforce.

The eBook addresses wide-ranging topics, including:

  • The history of undergraduate public health education
  • Recent development of accreditation criteria
  • Description of specific programs
  • Broader curriculum issues
  • The evolving career opportunities in public health

Originally published as individual articles of a Frontiers Research Topic, the complete eBook is now available free of charge here.

Jones & Bartlett Learning is also offering printed copies as part of an information kit on undergraduate Public Health and the Essential Public Health series. To request this free information kit, visit and click “Request a Free Info Kit” at the top right.

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Jones & Bartlett Learning Joins Forces With Fisdap

fisdapAnnounceLogosGreat news to announce– we’ve joined forces with Fisdap, a software company that builds educational tools for Emergency Medical Services (EMS). The alignment brings together two organizations working to achieve excellence in EMS education and the highest quality patient care.

Fisdap’s objective is to improve the training experience by providing tools to help with record keeping, accreditation, certification testing, managing internship schedules, and tracking student activities. They offer a range of products, from Scheduler and Skills Tracker to valid and reliable Entrance, Unit, and Comprehensive Exams, all designed to improve EMS training programs and students’ training experiences.

Our Public Safety Group is committed to enriching the educational experience of today’s EMS and fire educators, students, and professionals. Their educational programs and services improve learning outcomes and enhance student achievement by combining authoritative content with proven and engaging technology that meets the diverse needs of initial and continuing education.

The combination of Jones & Bartlett Learning (JB Learning) and Fisdap enhances the educational process for EMS students and professionals by fully integrating gold standard teaching and learning curricula with tools to schedule and track students’ field and clinical experiences and valid, reliable, and predictive exams for EMTs, AEMTs, and Paramedics from a single source. JB Learning digital curriculum solutions powered by Fisdap will predict success on certification exams and produce a better EMS professional.

“This perfectly positions our organizations to meet the needs of the EMS community now and into the future,” said Kimberly Brophy, Vice President, Executive Publisher at JB Learning. “We look forward to collaborating with Fisdap on the development of new tools and services to support the changing EMS landscape.”

“We see tremendous opportunities to expand the scope of the Fisdap community’s mission and our focus on research by working with JB Learning,” said Michael Johnson, CEO of Fisdap. “By offering the option to integrate JB Learning’s rich library of content and learning tools with Fisdap’s experience tracking, evaluations, and exams, we will move toward a more complete learning environment for EMS and public safety.”

Read the full announcement here.

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A Unique and Timely Resource on Ebola Virus and Emerging Infectious Diseases – Download a Chapter for FREE Today

Ealy_EbolaWhat do we know about Ebola?  Authored by two professionals in the medical and science fields, the recently published Ebola: An Emerging Infectious Disease Case Study analyzes the recent outbreak of the virus from a variety of angles and provides context for our understanding of emerging infectious diseases, how they are treated, and how agencies and governments respond to them.

This timely resource provides a firm foundation for academic discussions within microbiology, nursing, health science, and public health programs. Informative and unique, it presents Ebola as a case example that serves as the backbone for a wider discussion about infectious diseases. The history, biology, biotechnology, and epidemiology of the Ebola virus is presented, as well as the differing responses from international aid agencies, such as the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) in identifying and containing the recent  outbreak. By weaving in references to news stories that became part of our collective understanding of the outbreak, Ebola: An Emerging Infectious Disease Case Study will captivate interest and encourage readers to think broadly and critically about emerging infectious diseases in the modern age.

This unique, timely, and affordable book is an ideal supplement for courses in microbiology and virology. Ideally, it pairs well with our core microbiology texts, and for only $10 more than the primary text alone!

Contact your rep about money-saving bundle opportunities.

Download Chapter 2: Biology of Ebola for FREE today.

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Review: “an excellent resource for anyone preparing to take the NCLEX”

Sandra Smith's Review for NCLEX-RN®, Thirteenth EditionOutstanding news to share– Sandra Smith’s Review for NCLEX-RN®, Thirteenth Edition by Marianne P. Barba and Sandra F. Smith just received a 5-star review. Emily S. McIntire, MSN, RN, Michigan State University College of Nursing, for Doody’s Review Service, writes that it is,

“…an excellent resource for anyone preparing to take the NCLEX. This updated edition reflects current nursing practice and changes in the NCLEX-RN test and includes practice questions in alternative formats.”

Sandra Smith’s Review for NCLEX-RN®, Thirteenth Edition is a comprehensive and current evidence-based RN content review. Following the latest NCLEX-RN exam blueprint, it features 2,500 NCLEX® formatted practice questions with detailed answers and rationales that stimulate critical thinking. The reader-friendly approach includes a clear and concise outline format with study guidelines and test-taking strategies. It also covers all of the latest trends, evidence-based treatment guidelines, and additional updated information needed for safe clinical practice and patient care.

New to the Thirteenth Edition:

  • Expanded emphasis on patient safety
  • National Patient Safety Goals and NCLEX examination preparation
  • Ties to QSEN competencies
  • Greater focus on evidence-based clinical practice

Included with each new print book is an online Access Code for Navigate TestPrep offering the book’s questions, nearly 1,000 bonus questions, detailed rationales, and reporting

Can’t wait to learn more? Visit our website.

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Understanding and Preventing Endurance Injuries

Lilah Al-Masri, MS, RD, CSSD, LD

Lilah Al-Masri, MS, RD, CSSD, LD

Simon Bartlett, PhD, CSCS, ATC

This week, our special guest bloggers, Lilah Al-Masri, MS, RD, CSSD, LD, and Simon Bartlett, PhD, CSCS, ATC, authors of 100 Questions and Answers about Sports Nutrition & Exercise, offer expert insights on understanding and preventing endurance injuries.

Over my 35-year career as an exercise physiologist and athletic trainer, I have treated numerous athletes with acute and chronic injuries. Injuries in endurance sports including running, cycling, swimming and walking are usually the result of overuse. Overuse is a chronic condition that occurs when the athlete’s body cannot stand up to the regular stresses of training and competition without breaking down.

Before we delve further into this topic, I would like to dispel the common misconceptions regarding endurance injuries. Research shows that

  • Males do not have higher injury rates than females.
  • Training speed, racing speed, running surface and body weight are not related to injury risk.
  • Foot strike pattern – heel versus forefoot has no impact on injury rate.
  • Warm-up, cool-down and stretching before exercise do not reduce injury risk.

In this article, we will focus on running since it is classified as high injury sport. Statistically, 65% of runners are injured in an average year. This breaks down to one injury per 100 hours of running thus runners miss approximately 5-10% of their workouts due to injury. This rate could be significantly lower if runners knew more about the causes of injuries, made simple adjustments in their training schedules, and routinely strengthened their muscles and joints. In fact, research indicates that running injuries could be reduced by 25% with these recommendations.

Studies have shown that a runner who trains three hours per week will take 33 weeks to get injured. If the runner increases running to five hours per week then the injury rate would be once every 20 weeks. More training means more repetitive stress to the “weak link” in the body, which equals more frequent injuries. It is not surprising that the highest injury rates in runners occur with a training volume of 40 miles or more per week. Additionally, the more consecutive days one trains the higher the chances of getting hurt. The obvious solution would be to avoid too many consecutive days. For example, someone training Monday through Friday for an hour each session would be training on five consecutive days before their first rest day on Saturday. Training this way substantially increases the runner’s potential for an overuse injury. If this runner changed the training program to four days a week for 75 minutes per session with one day of recovery between each training day the runner would significantly lower their risk for getting injured. Meaning, training on Monday, Wednesday, Friday and Sunday would give much more average recovery time between workouts.

Half of sports injuries are actually reoccurrences of previous problems. This indicates that athletes are not taking care of their injuries properly. An injury should be more than just a hindrance; it should be an indication that a body part is simply not strong enough and needs to be addressed/taken care of properly. Most athletes who are injured use the typical ice, rest and anti-inflammatory treatments. However, these treatments are not a cure, but a short-term remedy thus resulting in 50% of injuries reoccurrence. Athletes need to strengthen – not just rest and ice – vulnerable body parts, so that those areas will hold up to future training stresses. Athletes should strength train as an injury preventer. In fact, there is very strong scientific evidence to support the strength training recommendation. Studies have consistently demonstrated an inverse relationship between strength and injury; the stronger the muscle and joint the less likelihood of injury and vice versa. Strength training should be specific to the movement patterns of the sport, weight bearing in nature, and involve the large muscle groups of the body forcing the muscles to function powerfully and in synchrony.

Don’t allow an overuse injury to prevent you from being physically active and competitive. By following the above recommendations and working with exercise physiologists and certified strength and conditioning specialists, you can avoid the common setbacks associated with injury and continue an active lifestyle for many years to come.

Thank you to our readers for submitting this question. We have had many wonderful questions/comments, which have resulted in several of the articles written thus far and questions that have been submitted in the last few months will be answered in the upcoming months. information can be found in 100 Questions and Answers About Sports Nutrition and Exercise by Lilah Al-Masri, MS, RD, CSSD, LD and Simon Bartlett, PhD, CSCS, ATC.

Do you have a nutrition or exercise question? If so, submit them to . Questions will be answered on a monthly basis.

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Announcing the Arrhythmia Webcast Series by 12-Lead ECG Author Tom Garcia

arrhythmiablogpicWe are proud to announce a new webcast: Arrhythmia Recognition: The Art of Education by renowned author Tomas B. Garcia, MD, with Daniel J. Garcia.

This exciting video offers educators valuable discussion on how to teach ECG interpretation to an adult student audience. It includes insights, dynamic graphics, and humor from Dr. Garcia’s expertise in the art of teaching 12-lead ECG and rhythm strip interpretation.

This first in a series of webcasts presents 6 individual segments that can be watched as installments at your convenience. Watch it now.

Time: Six installments totaling 2 hours, 53 minutes

Information for submitting questions and comments to Dr. Garcia is available in the presentation.

Table of Contents

  • Introduction (14 min)
    • Quick overview of the purpose and topics of this webcast, and a discussion of how the staggering increase in medical tools and information has impacted ECG education.
  • Part 1: Philosophy (30 min)
    • The difference between teaching and educating, interpreting by vector vs pattern, and the question: What is the connection between our place in the universe and teaching ECG interpretation?
  • Part 2: National Guidelines (25 min)
    • Covers the minimum guidelines various healthcare providers are held accountable to, including those for Paramedics. Demonstrates the importance of knowing more than the required minimum.
  • Part 3: Books, Tools, and the Beginner’s Perspective (33 min)
    • It’s a family affair. Guest speaker Daniel Garcia describes his experience as a beginner student of ECG interpretation—with valuable insights that apply for your students. Also outlines ECG textbook criteria for building interpretation skills that stand up in the real world.
  • Part 4: Teaching, Tips, and Techniques (36 min)
    • Highlights: Some basics of adult learning theory; teaching Millennials; Barney, Tom, and a Nurse; what does poetry have to do with PowerPoint slides; and much more. Warning! Sense of humor required.
  • Part 5: Putting It All Together (35 min)
    • The series concludes by walking you through the analysis of a rhythm strip in the same classic, thorough A-to-Z step-by-step style that Dr. Garcia is known for in his teaching and in his Art of Interpretation textbook series.

For more information about Dr. Garcia’s textbooks, please visit: To learn more about Jones & Bartlett Learning, visit our website.

Preview the Introduction now:

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5-Star Review for Respiratory Care: Patient Assessment and Care Plan Development

Respiratory Care: Patient Assessment and Care Plan Development Terrific news to share– Respiratory Care: Patient Assessment and Care Plan Development Includes Navigate 2 Advantage Access by David C. Shelledy, PhD, RRT, RPFT, FAARC, FASAHP, and Jay I. Peters, MD, just received 5 stars and a perfect score of 100 from Doody’s Review Service.

According to Steven K Hamick, AAS, BIS, William Beaumont Hospitals, writing for Doody’s Review Service,

“This is an outstanding book [that] is well written and easy to read. It should be required for all respiratory therapy programs and available in all departments of respiratory care.”

Respiratory Care: Patient Assessment and Care Plan Development is a must-have resource for all students and clinicians assessing or caring for patients with cardiopulmonary disorders. As the most comprehensive reference available, it is a guide to the evaluation of the patient, and the development and implementation of an appropriate, evidence-based, respiratory care plan. In addition, each new print copy includes Navigate 2 Advantage Access that unlocks a comprehensive and interactive eBook, student practice activities and assessments, a full suite of instructor resources, and learning analytics reporting tools.

Would you like to learn more? Preview a sample chapter, visit our website, or watch a webinar with author, Dr. David Shelledy:

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Join Us In Celebrating World Breastfeeding Week

wbw2015-logo-mDid you know that it’s World Breastfeeding Week? Coordinated by the World Alliance for Breastfeeding Action (WABA) and celebrated in more than 176 countries, World Breastfeeding Week (WBW) recognizes the importance of promoting breastfeeding worldwide. This year’s theme is “Breastfeeding and Work: Let’s Make It Work!”

According to Dr. Carissa F. Etienne, Director of the Pan American Health Organization/World Health Organization (PAHO/WHO),

“The benefits of breastfeeding extend to mother and baby, and promoting breastfeeding policies in the workplace is essential. Employers also stand to benefit as it leads to happier, more dependable and productive employees.”

World Breastfeeding Week 2015 Objectives:

  1. Galvanize multi-dimensional support from all sectors to enable women everywhere to work and breastfeed.
  2. Inform people about the latest in global Maternity Protection entitlements, and raise awareness of the need to strengthen related national legislation and implementation.
  3. Promote actions by employers to become Family/Parent/Baby and Mother-Friendly, and to actively facilitate and support employed women to continue breastfeeding.
  4. Strengthen, facilitate and showcase supportive practices that enable women working in the informal sector to breastfeed.
  5. Engage with target groups e.g. with Trade Unions, Workers Rights Organizations, Women’s groups and Youth groups, to protect the breastfeeding rights of women in the workplace.

Jones & Bartlett Learning is committed to providing quality breastfeeding resources. Created specifically to support the implementation of the World Health Organization (WHO) and UNICEF Baby-Friendly Hospital Initiative in the United States, our recently updated Ten Steps to Successful Breastfeeding Online Course is essential for educating your staff to promote successful breastfeeding. Find out more at or preview the course now.

Interested in learning more about Jones & Bartlett Learning breastfeeding resources? Visit our website.

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