15 Tips to Avoid Gaining 15 by 2015

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

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

Simon Bartlett, PhD, CSCS, ATC

With the holiday season upon us, 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 tips on staying healthy.

It’s that time of year when celebrations and the emotions that surround them often tempt us to sideline our healthy eating. Food brings family and friends together for traditional holiday recipes, but also presents us with  temptations. Good food and good company make the holidays a special time of year, but we must remain mindful of our choices.

It can be a slippery slope from Halloween to the New Year and if you are not careful, you may find yourself five to ten to fifteen pounds heavier in 2015. With a little planning, you can meet your goals and keep your weight stable throughout the holiday season. Incorporating some of the tips below can lead to a healthier you in 2015!

  1. Be realistic. Do not plan to start a diet, swear off all of your favorites, or avoid the festivities. Unrealistic goals usually fail.
  2. Create a plan. Set aside 10 minutes to jot down your goals and plans to achieve the goals. By taking the time to put your ideas on paper (or in your smart phone) you will be more motivated to remain on track.
  3. Share your plan with your friends and family. Relaying your plan prior to the holiday event(s) helps decrease stress, keeps you focused, and can be a source of support.
  4. Enlist the help of a buddy or keep a journal (paper, smart phone or App). If you have to be accountable, you are less inclined to stray from your plan.
  5. Do not skip meals or snacks. You will be more likely to overeat later in the day if you miss a meal or snack.  Keep healthy snacks readily available.
  6. Do not go to a party hungry. You will be more likely to overeat and overindulge if you are hungry when you arrive at the party.
  7. Do not graze. Grazing always equals overeating. Take the time to eat a healthy, satisfying meal.
  8. Move away from the temptations. At parties or at the holiday table, position yourself away from the hors d’oeuvres, desserts and/or any other foods that may tempt you.
  9. Survey your options. Before you fix yourself a plate, take a quick look at what is being offered. Taking a minute to decide what you want before you pick up your plate will help decrease overeating.
  10. Be mindful of portions. Take a smaller amount of the foods that are less healthy. Balancing your plate by filling it with more of the healthier, colorful foods will curb your desire for second servings.
  11. Use a small(er) plate. The size of the plate matters; smaller plates help control portions. Using a smaller plate is extremely helpful when meals are served buffet-style.
  12. Eat slowly. It takes 20 minutes for your stomach and brain to signal fullness. Slow down your meals by consuming smaller bites, chewing thoroughly, putting down your fork in between bites and engaging in conversation.
  13. Think about your drink. The calories in alcohol, sodas, juices and specialty beverages (coffees, lattes, cocoas) can add up quickly.
  14. Go for a walk. Exercise is important to keep in shape and reduce stress. Plan solo activities and ones the family can enjoy.
  15. Learn how to say “no thank you” politely. Being able to kindly pass on certain foods or seconds will reduce overeating and feeling guilty.

Do not approach the holidays with an all or nothing attitude. Instead, take the time to think about what you can do to improve your nutrition and exercise plan from last year. Even little changes can make a big difference. Remember– you do not need to be perfect to be successful! Enjoy!

http://www.jblearning.com/catalog/9780763778866/More 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 adefronzo@jblearning.com . Questions will be answered on a monthly basis.

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Jones & Bartlett Learning Partners With The Salvation Army Kroc Center of Boston for Annual Adopt-A-Family Program

JB Learning Cares, the employee-led charity committee of Jones & Bartlett Learning, kicked off the holiday season by partnering with the Kroc Center of Boston for their annual Adopt-A-Family program. The families who benefit from this program face extenuating circumstances, and have reached out for help so they can provide a cheerful holiday for their loved ones.

The Giving Tree (pictured below) went up in our Burlington, MA office today with 139 ornament tags supporting 7 families in the greater Boston area. Each ornament tag represents a gift that Jones & Bartlett Learning employees can give to a family in need. Ornament tags on the Giving Tree range in items, including clothing, books, toys, and gift cards.

Jones & Bartlett Learning’s Giving Tree

Last year, The Salvation Army’s Adopt-A-Family program provided 344 families representing 1,636 individuals in need in the greater Boston area with toys for their children, warm clothing, and gift certificates for groceries. This program is a unique occasion to reach out to those in need at Christmas time. The program is designed for families that are going through a particular hardship. For more information on the Kroc Center of Boston’s Adopt-A-Family program, visit http://www.boston.salarmykroc.org.

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Nutrition for the Older Adult, Second Edition Includes Navigate 2 Advantage Access Receives a 5-Star Review

Nutrition for the Older Adult, Second Edition Includes Navigate 2 Advantage AccessOur recently published Nutrition for the Older Adult, Second Edition Includes Navigate 2 Advantage Access by Melissa Bernstein and Nancy Munoz just received a perfect score of 100 and 5 stars from Doody’s Review Service. According to reviewer, Amy Hess-Fischl, MS, RD, LDN, BC-ADM, CDE, from the University of Chicago Medical Center, it “is an up-to-date resource on all aspects of nutrition care for older adults.”

Read more excerpts from the review:

“[It] is intended for students in nutrition and all allied health sciences, as well as practitioners who wish to learn more about nutrition in older adults. The editors and chapter authors are all credible authorities in their fields.

Chapters are easy to read, colorful, and filled with textboxes, tables, and figures highlighting key information. Chapters also present key definitions along the margins, and most include case studies. With its judicious use of color, tables, textboxes, and white space, the book makes it easy to read and review the important information for each topic.

Having the book in print and online is helpful, since individual chapters can be downloaded to an e-reader, eliminating the need to carry around the whole book.

This is a valuable resource for practicing healthcare professionals, but it is also useful for students learning key information about the nutrition needs of older adults. This edition is updated with all the new research and recommendations for this population.

Want to learn more? Preview a sample chapter now or visit our website.

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5-Star Review for Adult CCRN Certification Review, Second Edition

Adult CCRN Certification Review, Second EditionAdult CCRN Certification Review, Second Edition by Ann J. Brorsen and Keri R. Rogelet just earned a perfect score of 100 and 5 stars from Doody’s Review Service. According to reviewer, Cynthia Lee Cummings, RN, MSN, EdD, from the University of North Florida Brooks College of Health, it is “well written and appropriate [for] anyone choosing to take the CCRN exam.”

Read more excerpts from the review:

“The book features over 1,200 questions divided into systems. This edition now includes sections on behavioral/psychosocial issues and special problems in critical care such as pregnancy, obesity, etc. The questions are well written and appropriate.

This is a good resource for anyone preparing to take the CCRN exam. They will find it very valuable.”

Interested in learning more? Visit our website.

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Jones & Bartlett Learning Releases a Revolutionary New Text for Undergraduate Pharmacology

Pharmacology for Nurses Includes Navigate 2 Advantage AccessWould you like a new approach to teaching pharmacology to undergraduate nursing students? Check out our ground-breaking new text, Pharmacology for Nurses by Blaine T. Smith. Even better, each new print copy includes Navigate 2 Advantage Access that unlocks a comprehensive and interactive eBook with numerous animations, student practice activities and assessments, a full suite of instructor resources, and learning analytics reporting tools.

Pharmacology for Nurses presents the complex topic of pharmacology to undergraduate nursing students through its concise, yet digestible coverage of the material, overall design, and use of images and tables to reinforce content. It also draws on a vast array of pharmacology teaching experience and knowledge from top nursing faculty.

In fact, nursing instructors are already seeing the difference that Pharmacology for Nurses makes in their teaching. According to Jim Harris, MSN, RN, PhD, from the Goldfarb School of Nursing at Barnes-Jewish College,

“I have been teaching using a concept-based approach with a textbook that is strictly drug classification-based. I’ve developed advanced organizers for pharmacology students, and some active learning activities, but these lack a certain level of integration. Now with [this] product I can present in a more integrated manner and teach conceptually from the textbook and of course from practice.”

What else makes Pharmacology for Nurses so special?

  • Designed to reflect real-life clinical applications as well as a fundamental introduction to pharmacology for nurses
  • Focuses on the critical need-to-know information, including the interrelationship of physiologic processes, drug interactions, and the homeostatic nature of the body
  • Presents the basics of both pharmacokinetics and pharmacodynamics in a way that applies each subject to clinical practice
  • Explores patient and drug variables as well as drug interactions and effects along with the administration of medications

What are you waiting for? Preview a sample chapter now or visit our website.

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Initiating and Sustaining the Clinical Nurse Leader Role, Second Edition Earns a 5-Star Review

Initiating and Sustaining the Clinical Nurse Leader Role, Second EditionInitiating and Sustaining the Clinical Nurse Leader Role: A Practical Guide, Second Edition by James L. Harris, Linda A. Roussel, and Tricia Thomas just received a 5-star review from Doody’s Review Service. According to reviewer, Cynthia Lee Cummings, RN, MSN, EdD, from the University of North Florida Brooks College of Health, it “is well written and informative.”

Read more excerpts from the review:

“This book reviews the role of clinical nurse leader (CNL), providing information on a variety of partnerships and key roles that these nurses can play. This updated edition addresses the recent changes in healthcare and how advanced practice nurses may use their skills.

The authors relate the basis of the role and possible skills, but they also expand the discussion into possible partnerships in the community, in hospital settings, and in business environments. They discuss the use of resource data to promote the use of the CNL and explain the necessity for such a role in the changing healthcare setting.

I would highly recommend [this book] for anyone interested in becoming a clinical nurse leader or incorporating the role of a clinical nurse leader. With the recent changes in healthcare, this is a necessary update.”

Interested in learning more? Preview a sample chapter now or visit our website.

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Code.org Launches New Campaign to Introduce 100 Million Students to Coding in One Year

Code.org launched its first crowdfunding campaign on Indiegogo last month with the goal of providing 100 million students worldwide with the opportunity to study computer science for one hour every day. The project, called An Hour of Code For Every Student, needs  $5,000,000 in order to accomplish this goal, and Code.org plans to match every donation dollar for dollar, up to $2,500,000.

According to Code.org’s campaign website, 90% of schools still don’t teach computer science. “Our schools teach kids how to dissect a frog and how weather works. Today, it’s equally fundamental to learn to ‘dissect an app’, or how the Internet works. Every young person deserves basic knowledge of how the world works around them and how to build technology that’s changing the world.”

The nonprofit has already built the courses, but the additional money will provide in-person training for teachers and will allow them to add computer science to their course schedule. Beyond introducing one hour of computer science to 100 million students, Code.org will help millions continue to learn online or in schools by establishing permanent courses and training teachers.

The images below demonstrate the impact of the $5,000,000, and how those funds will be used. Currently, the campaign has raised $2,383,962 and will end on December 14.

Jones & Bartlett Learning recognizes the critical role of Computer Science in education, and offers new and trusted resources for the study, instruction, and practice of Computer Science. From introductory computer science, to programming, information security, and game development, we provide instructors and professionals with superior texts and quality resources developed by respected authors and educators.

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Nutrition and Exercise Tips for Cold Weather Training

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

Simon Bartlett, PhD, CSCS, ATC

With the weather growing colder, 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 nutrition an exercise tips for cold weather training.

Some years ago during late spring, I was hiking in Banff National Park. I planned on climbing the 8,000-foot mountain trail to a glacier that fed the beautiful Lake Louise. I started my journey about midday, with beautiful clear skies and a temperature of 62 degrees. The ascent was steep and taxing along the switches; I was wearing a long sleeved cotton T-shirt, a cotton sweatshirt and a lightweight nylon rainproof jacket. The hike took approximately two hours, which included occasional rest breaks to catch my breath and to take pictures. I vividly remember my final stop before the summit; the temperature had dropped significantly and a light wind was blowing which caused the heavy sweat on my body to chill quickly. I began to shiver uncontrollably, but pushed on to the top. When I arrived at the base of the glacier, I noticed that I was having difficulty concentrating and I was a little unsteady on my feet. A couple of times I lost my balance, which forced me to sit down. I stopped shivering and no longer felt cold. I had no idea how long I had been sitting, when someone approached me and asked if I was feeling okay. I had difficulty answering due to my confusion and slurred speech. Two hikers escorted me to the log cabin that sold hot beverages and food where I was placed in front of a heater and given something hot to drink. This was my first and hopefully last experience with hypothermia. In hindsight, I was lucky that this incident did not turn into something more serious. I learned more than I bargained for that day; my experience helped me personally during my career training Navy and Marine Corps aviators and aircrew in cold weather survival techniques.

The following are important tips to help protect you when working or exercising in the cold:

1. Cold weather doesn’t mean you have to stop outdoor activities. Don’t put your exercise on hold. With the right clothing and proper planning you can continue getting the most from outdoor exercise during the colder months.

2. Before going outside get an updated weather report. Know the air temperature and wind-chill factor. Low temperatures combined with wind can decrease temperatures considerably, resulting in an increased potential for hypothermia or frostbite.

3. Let someone know where you are going and what time to expect you back. Individuals who exercise in the cold should carry a cell phone and some type of signaling device such as a whistle or flashlight. Try to avoid changing your route when you are outside, as this makes it more difficult to locate you if something should happen.

4. Dress in layers. Do not dress too warmly in the cold. Exercise generates significant amounts of body heat. It is important to dress in layers that can be removed when sweating. The rule of thumb is to wear a lightweight synthetic or polyester layer against the skin as it wicks moisture away from the skin’s surface and dries quickly. The second layer should be either wool or polyester fleece and the outermost layer should be a lightweight water repellant material with vents both under the armpits and back to allow trapped heat and moisture to escape.

5. Avoid heavy cotton materials that absorb large amounts of moisture. Wet clothes that contact the skin can remove heat from the body very quickly in cold temperatures and wind. It is well documented that water contacting the skin removes heat 26 times faster than skin exposed to air. If the skin becomes wet, find shelter and dry off as quickly as possible. Follow the layered protocol above to avoid potential cold threats.

6. Protect your hands, feet, and head. It is important to remember that the body conserves its core temperature in the cold by shunting warm blood away from the extremities such as hands and feet. This makes the exposed extremities susceptible to potential frostbite. Wear double gloves; the outer glove should be thick covering a thinner glove underneath. Allow extra room in your footwear to accommodate thermal socks. The head loses approximately 50%of the body’s heat, so cover your head with a woolen hat. A scarf can also help protect the neck and be used to cover the mouth to help alleviate cold air from going directly into the lungs causing discomfort.

7. Heed the wind direction. It is recommended that you head into the wind at the beginning of the workout and have the wind at your back on your return. The wind blowing at your back will help lessen the chilling effect when you are most sweaty.

8. Hydrate. You must consume fluids before and during exercising outside. Many exercisers do not realize that in cold weather you are losing water vapor with every breath (during respiration). You can easily succumb to insensible dehydration if you avoid consuming fluids.

9. Wear reflective clothing if it is dark. If you are going to exercise or work during low light levels, choose clothing or footwear that offers bright and or reflective surfaces. Additionally, small lights can be purchased and displayed strategically on clothing or the body.

10. Avoid alcohol. Alcohol increases heat loss from the body by vasodilating (opening) the blood vessels making hypothermia more likely. Additionally, alcohol impairs judgment, which could lead to poor decision-making during a cold weather emergency

Know the signs and symptoms of hypothermia. Hypothermia can be deceptive; being unfamiliar with the signs and symptoms can result in needing help before you realize it. Common symptoms of hypothermia include:

  • Confusion and disorientation
  • Slurred speech
  • Extreme shivering or lack of shivering
  • Poor motor control over body movements
  • Behavioral changes
  • Erratic breathing

If I had only done some basic homework, I would have been able to avoid my hypothermic episode. Following the above advice can help you stay safe and allow you to enjoy winter training!

http://www.jblearning.com/catalog/9780763778866/More 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 adefronzo@jblearning.com . Questions will be answered on a monthly basis.

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Review: Nutrition Decisions: Eat Smart, Move More “is one all professors should consider adopting”

Nutrition Decisions: Eat Smart, Move MoreThe Journal of Nutrition Education and Behavior recently published a rave review on Nutrition Decisions: Eat Smart, Move More by Carolyn Dunn. According to the review, “there are a number of textbooks available for basic nutrition courses, but this resource is one all professors should consider adopting. From cover to cover, it engages students and gives them the tools to critically analyze their own nutrition as well as many claims made in the media.”

Read more excerpts from the review:

“…this text has the basic science components to underpin students’ learning and has the components to engage students in critically assessing the subject matter. Each chapter has a Myth vs Fact section that helps dispel popular legends about the chapter topic. Dunn also understands how difficult it is for anyone to make changes in diet and/or personal health, so she has Ready to Make a Change segments that addresses how a person can take the first steps to eating better and becoming more physically active.

For those who want to engage students in relating nutrition and health to larger policy issues or engage discussion about controversial topics, this text is very appropriate. How Policy and Environment Affect My Choices allows students to understand the influences on each component of the food system, from farm to fork. Yet, this reviewer thinks the most useful component of this text, as a professor, would be the Which Side Are You On? segments of each chapter. These segments could be used to fuel rich discussion in the classroom, allowing students to explore both sides of often highly debated topics.

As the reviewer was reading this review, she found herself envisioning how to adopt this text, including its online components, and use it within her own course. She cannot remember when she has found a textbook such an enjoyable read. This text will allow professors to take a basic nutrition lecture-based course to an engaged lifelong learning experience for students.”

Would you like to learn more? Preview a sample chapter now or visit our website.

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Sports Drinks: To Drink or Not to Drink?

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

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

Simon Bartlett, PhD, CSCS, ATC

Simon Bartlett, PhD, CSCS, ATC

Would you like to learn more about sports drinks? Read a special guest blog post from Lilah Al-Masri, MS, RD, CSSD, LD, and Simon Bartlett, PhD, CSCS, ATC, authors of 100 Questions and Answers about Sports Nutrition & Exercise.

One of the most common questions those with active lifestyles ask is “Should I consume sports drinks during exercise or is water enough?”

Proper beverage selection during exercise is important for athletes of all levels and ages. The general rule of thumb is that an athlete who exercises less than 60 minutes per workout only needs to consume water. Athletes exercising for more than 60 minutes and/or multiple times per day will benefit from a sports drink.

Sports drinks are designed to provide three basic needs:

  1. hydration (water),
  2. energy (calories),
  3. and electrolytes (sodium, chloride, and potassium).

Athletes that are exercising less than 60 minutes normally do not burn enough fuel nor sweat enough to warrant the energy (calories) and electrolytes (sodium, chloride, and potassium) in the sports beverage.

Like the majority of athletes, if you fall into the category of 60 minutes or less per workout then it is necessary to consume water. Water consumption during exercise provides several advantages including:

  1. Regulates body temperature (evaporative cooling)
  2. Promotes waste product removal from the exercising muscle
  3. Helps to prevent injuries
  4. Lubricates joints
  5. Maintains blood flow and oxygen to the exercising muscle
  6. Aids in digestion
  7. Optimizes muscle contraction
  8. Decreases mental and physical fatigue

If your exercise regimen warrants sport drink consumption, then there are several questions to ask before selecting a beverage:

  1. How much energy (calories) does it provide? The beverage should provide a 4% to 8% carbohydrate solution, meaning approximately 15 grams of carbohydrate (50 calories) per 8 ounces.
  2. Are there electrolytes in the beverage? Sodium is the most abundant electrolyte lost in sweat, therefore, the sports drink should contain between 100 and 200 milligrams of sodium per 8-ounce serving in order for it to be effective.
  3. How does is taste – sweet, salty, sour, bitter? Taste buds change during exercise and it is important the beverage complements those changes.
  4. Is the flavor intensity weak or strong? If a flavor is too weak or too strong it may prevent consumption.
  5. Is it appealing or unappealing? Pick a drink that is visually appealing as you will be more likely to consume it.
  6. Is the texture thin or thick? Mouthfeel of the beverage is important.
  7. Should I dilute or concentrate the sports drink? No. A solution that is less or greater than the recommended 4% to 8% may reduce its effectiveness, causing gastrointestinal problems and delaying gastric emptying.
  8. Are energy drinks sports drinks? No.

A variety of formulas and flavors of sports drinks exist on the market to satisfy each athlete’s unique personal preference. Athletes should take the time to experiment (in practice, not competition) with the various beverages on the market to help determine what works best for them.

No matter your athletic endeavor, the following hydration guidelines will improve your performance.

  • Before exercise/competition: Consume 8 to 16 ounces (1 to 2 cups) of fluid 15 to 30 minutes before exercise.
  • During exercise/competition: Consume 5 to 12 ounces (0.5 to 1.5 cups) of fluid every 15 to 20 minutes (sport intensity and environmental conditions may have an effect on how much is consumed).
  • After exercise/competition: Consume 24 ounces (3 cups) of fluid for every pound lost. Weight loss should be minimal.

100 Questions and Answers about Sports Nutrition & ExerciseMore information on sports drinks and hydration 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 adefronzo@jblearning.com . Questions will be answered on a monthly basis.

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