Move with the BEET!

By Alyssa Bossle

What if there was such thing as a drink that could benefit your overall performance, increase blood flow, improve lung function and strengthen muscle contractions?  Well, you might be surprised to know, this drink already exists! Research has shown that beet juice has all these benefits and more for enhancing athletic performance. Diets rich in vegetables like beets are shown to have a significant impact on body functions during exercise as well as aid in recovery after a workout. In fact, beet juice is becoming one of the most popular ergogenic and natural supplements used by athletes.

So, what makes beets such an athletic nutritional superfood?

Beetroots contain high amounts of inorganic nitrates, and after they are consumed, beetroots increase levels of nitric oxide in the body.  This serves multiple functions related to increased blood flow, improved lung function and stronger muscle contractions, as mentioned earlier. Beets also provide a boost stamina, which helps the body last longer during exercise. It's been well researched that a diet rich in vegetables can improve cardiovascular health, due to this high nitrate content. While all vegetables contain some nitrates, they are more abundant in beetroots, leafy greens, spinach, celery, arugula, and parsley.

www.publiceyemaritzburg.co.za

What does nitric oxide do for your body?

• ·         Improves oxygen delivery to cells
• ·         Expands blood vessels  
• ·         Leads to lower blood pressure
• ·        Improves overall circulation
•         Boosts energy
• ·         Aids in digestion
• ·         Improves immunity
• ·         Improves sleep quality

What does the research say on how much you need?

Every person is different, so it is difficult to state one specific number for the entire population. From what has been seen in studies, drinking as little as 4 oz, or half a cup, two to three hours before exercise is sufficient to receive the many benefits beet juice has to offer. In one study, a group of researchers wanted to find out if consuming more beet juice is better or if there is an upper level, so they put it to the test. They set up a group of men on an exercise bike and had them cycle until they exhausted all their energy and could no longer pedal. The subjects made it about eight minutes after drinking a placebo. After one ounce of beet juice, which is about a quarter of a cup, some participants gained a few seconds while others showed no change. However, drinking about 4 ounces, or half-cup, gave them a full extra minute without exhaustion. Drinking even more didn’t seem to offer any additional benefit. The 4 ounces of beet juice corresponds to 8 units of nitrate. So, 4 units didn’t significantly work, and 16 did no better than 8 units found in the 4 ounces. The 8 units, found in the 4 ounces of juice, appears to be the best amount for improving athletic performance (Wylie, L.J., 2013)

 *PL – Placebo

*BR – Beetroot Juice

What other benefits does beet juice provide?

Consumption of beet juice is known to have anti-inflammatory properties and antioxidant properties, which helps to reduce the oxidation of LDL, or the “bad” cholesterol, protect the artery walls and guard against heart disease and stroke, according to the American Journal of Clinical Nutrition. Beets are good sources of folate, potassium, vitamin C, and fiber. It also aids in the absorption of iron, which ensures that our muscles are working properly by delivering oxygen to our tissues.

Tips for beet juice consumption

·        * It is suggested to avoid drinking beet juice on an empty stomach. 

o   Beet juice is very acidic, and when taken on an empty stomach, it can make you feel more nauseated than energized.

·         *Try mixing with lemon juice and ginger to give it more flavor.

·        * If your drink is too thick you can add some water to balance the consistency.

·         *Mix in with other fruits or vegetables to make a smoothie. (See recipe below)

·         *Don’t remove the pulp! That’s where all the fiber is.

Try it out!

Berry Beet Smoothie

Ingredients:

2 cups fresh or frozen strawberries
1 cup fresh or frozen raspberries
1 apple, cored and cut into quarters
1/4 cup beet juice, or ¼ cup fresh diced beets
1 cup water or coconut water
½ cup – 1 cup ice, if needed

Instructions:

Place berries, apple, and beets in blender jar. Add the water or coconut water. Blend until smooth. Add ice as needed to make it extra cold or thicker, if fresh berries were used.

	Lindsey Johnson

 

Last Comments

Although researchers have narrowed down a recommended amount of beet juice to be consumed in order to enhance performance and have significant benefits on health, further research is needed to determine long-term effects and outcomes on performance. 

If you are an athlete and are interested in consuming beet juice to enhance performance, it is important to check with your sports nutritionist, athletic trainer, or coach before consuming.

References

Central, C., (2018, September 28). Beetroot juice lowers blood pressure and boosts stamina in

heart failure patients. Public Eye Maritzburg. Retrieved September 30, 2018 from https://publiceyemaritzburg.co.za/51176/beetroot-juice-lowers-blood-pressure-boosts-stamina-heart-failure-patients/

Domínguez, R., Maté-Muñoz, J.L., Cuenca, E., García-Fernández, P., Mata-Ordoñez, F., Lozano-

Estevan, M.C., Veiga-Herreros, P., da Silva, S.F., Garnacho-Castaño, M.V, (2018). Effects

of beetroot juice supplementation on intermittent high-intensity exercise

efforts. Journal of the International Society of Sports Nutrition, 15(2). doi:

10.1186/s12970-017-0204-9.

Leal, D., Fogoros, R.N., (2018, February 22). How does beet juice improve athletic performance?

VeryWellFit. Retrieved September 19, 2018 from https://www.verywellfit.com/how-

does-beet-juice-improve-athletic-performance-4123855

Murphy, M., Eliot, K., Heuertz, R.M., Weiss, E., (2011). Whole Beetroot Consumption Acutely

Improves Running Performance. Journal of the Academy of Nutrition and Dietetics, 112(4) , 548 – 552. https://doi.org/10.1016/j.jand.2011.12.002

Wylie, L.J., Kelly, J., Bailey, S.J., Blackwell J.R., Skiba, P.F., Winyard, P.G., Jeukendrup, A.E.,

Vanhatalo, A., and Jones A.M., (2013). Beetroot juice and exercise: pharmacodynamic and dose-response relationships. Journal of Applied Physiology, 115(3), 325-336.

https://doi.org/10.1152/japplphysiol.00372.2013

The Garden of Eden

By: Jordan Bommarito

Right here in Saint Louis, MO there is a hidden garden doing big things for the community, families, and a local food pantry. Here is a look inside The Garden of Eden, ran by a passionate leader, Myra Rosenthal.

My Family's Growth... 

The Garden of Eden is located at the Creve Coeur Jewish Community Center. Myra and her team of volunteers are working continuously to make The Garden of Eden a bright light in this world. The garden has provided thousands of pounds of fresh seasonal produce to the Harvey Kornblum Jewish Food Pantry at Jewish Family and Children's Services. This organization provides food, personal care items, and community resource information to families going through difficult times. Myra and this modest plot are making differences in the lives of people that need it, and some people who do not even know they need it. I have a story about how my family grew to participate in, celebrate, and love The Garden of Eden, and I could not be more proud.

Myra Rosenthal and Nick Bommarito

My brother, Nick, fell into volunteering for The Garden of Eden by accident. He was assigned there for a community service project at his school. From day one, he fell in love. He found himself volunteering there for 4 years! He was even awarded the "volunteer of the year award." My family was involved every step of the way. We drove him to and from the garden, we heard his experiences from exciting days, and we even endured his smelly clothes after working in the hot sun. As the years went by, we found ourself being honorary members of this community. We built cold frames for the garden as a family, attended celebrations for garden milestones, and watched my brother grow into himself, a confident leader and master gardener!

 

Nick Bommarito and Jordan Bommarito

 

 Cold Frames Constructed and Donated by the Bommarito Family

The Garden of Eden offers volunteer positions for people of all ages. It hosts experiences for grade school children, disabled individuals, and senior citizens. The Garden of Eden offers people from any age or background a unique experience in getting their hands dirty in the fresh soil. Nick was able to be a leader to these visiting groups and teach them about how the garden worked, how to harvest, and help them tend to the fruits and vegetables. In addition, members of The Covenant place are encouraged to tend to their own plots in the garden.

The Garden of Eden has a partnership with Gateway Greening, who work together to grow in more ways than one. Gateway Greening's "educates and empowers people to strengthen their communities through gardening and urban agriculture." From what I can tell, The Garden of Eden is educated and empowered! Here is the link to Gateway Greening, to check out all the other awesome work that they are doing!

My Challenge to you...

GET OUT THERE AND GET INVOLVED! The Garden of Eden is one of many community gardens in the Saint Louis Area. Gardening is a wonderful way for people of all ages and experiences to get involved in a community, make a difference by providing fresh organic produce, and get their hands dirty. Specifically, community gardens are a great way for young adults to build leadership skills and a respect for the environment. I challenge everyone to seek out the experience of a community garden, like The Garden of Eden, and volunteer.

This post is dedicated to my brother, Nick Bommarito, The Garden of Eden, and all community gardens. For more information on The Garden of Eden and how to volunteer, contact Myra at myrasue@sbcglobal.net. Volunteers at The Garden of Eden have to opportunity to receive a newsletter that includes fun activities happening, what is growing in the garden, and future plans!

Nick Bommarito "Volunteer of the Year

How Effective is Carbohydrate Cycling?

By Brett Benson

What is Carbohydrate (Carb) cycling?

          Carbohydrate cycling is a dietary approach to manipulate carbohydrate intake in order to lose fat and break through weight loss plateaus. This method can be done on a daily or even weekly basis alternating between high carbohydrate and low carbohydrate days. Now, this diet isn’t for everyone and some individuals such as sprinters, long distance runners, weight lifters, and many other athletes will require higher amounts of carbohydrates more frequently for improving their performance. On the other hand, someone who is simply trying to lose weight can also take advantage of this approach to see a noticeable difference in their overall health.

This diet can be very useful for improving body composition, but there are limited studies examining this topic in great detail or for long durations. There is also no set limit on what exactly is considered “low carbohydrate” or “high carbohydrate” with regards to the amount of carbohydrates consumed daily. This is largely based on many criteria such as a person’s training schedule, body fat level, type of training, and body composition goals to name a few. In theory, training days are going to require a higher carbohydrate intake and rest days would have a low carbohydrate intake. None the less, there are a few benefits of carbohydrate cycling which include improving exercise performance, fat metabolism, and insulin sensitivity.

Effectiveness on exercise and fat loss

     For athletic performance, high carbohydrate days can be beneficial in reducing muscle break down and increasing the anabolic effect post resistance exercise. Since glycogen is depleted during exercise, consuming higher amounts of carbohydrates becomes crucial during the post exercise phase (Børsheim et al., 2004). Simple carbohydrates, for example, can be digested rapidly in the body and have the ability to help replenish muscle and liver glycogen after exercise. The most common simple carbohydrates are found in fruit as well as processed and refined foods like white rice, white bread, candy, sugary cereal, and even soft drinks. Combine with protein, these simple carbohydrates can increase insulin levels and dramatically help prevent muscle break down to promote faster recovery from workouts.
           Individuals looking for ways to facilitate fat loss can take advantage of including more low carbohydrate days into their weight loss program. Reducing the amount of carbohydrates can stimulate glucagon production, which raises blood sugar when it falls below normal levels. This will cause the body to begin breaking down glycogen and ultimately using fat predominantly for energy in the long-term. In one study by The American Association for Cancer Research, the participants following a low-carbohydrate diet for two days per week saw on average about 9 pounds of weight and body fat loss over 4 months (2011). Like this study, the ultimate goal of carbohydrate cycling is to be in a calorie deficit for stimulating fat metabolism and improving body composition.

Improving Insulin Sensitivity

   Insulin resistance occurs when the cells in the muscle, fat, and liver are resistance to the hormone insulin causing an increase in blood sugar. This requires the pancreas to produce more insulin than normal to help the blood sugar enter the cells. As individuals become overweight and obese over time this becomes a major issue especially with the prevalence of developing type two diabetes in this population. During a 16-week study, a group of overweight/obese adults who consumed the lower carbohydrate diet compared to lower fat diet lost more total fat mass (4.4%) and had improvement in glucose metabolism (Grower & Goss, 2015). This finding is significant because individuals with type two diabetes are commonly known for having insulin insensitivity or resistance. Another study showed that overweight women in an intermittent energy and carbohydrate restriction group had greater fat loss and improved insulin sensitivity compared to the daily energy restriction group (Havie et al., 2013). These studies show that carbohydrate cycling can play a big role in increasing insulin sensitivity within the body, but a well balance diet is also key for improving health and well-being.  

Take Away

          Carbohydrate cycling is more flexible than most diets which can be restrictive when it comes to eating. It is important; however, to choose carbohydrate foods that are higher in fiber like whole grains, fruits, vegetables, and legumes to help balance blood sugar levels and improve insulin sensitivity and reduce resistance. These foods are also high in a variety of vitamins and minerals, which are important for their numerous roles in the body. In addition to using carbohydrate cycling, it is important to consume adequate amount of protein while in a calorie deficit to prevent loss of lean body mass. Balancing low and high carbohydrate days on carb cycling may be beneficial both physiologically and psychologically for most people. The bottom line is that carbohydrate cycling can have a significant impact on health, but further research is needed to examine its effects long-term.

References

American Association for Cancer Research. (2011, December 8). Intermittent, low-carbohydrate diets more successful than standard dieting, study finds. ScienceDaily. Retrieved September 9, 2018 from www.sciencedaily.com/releases/2011/12/111208184651.htm

Børsheim, E., Cree, M. G., Tipton, K. D., Elliott, T. A., Aarsland, A., & Wolfe, R. R. (2004). Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. Journal of Applied Physiology,96(2), 674-678. doi:10.1152/japplphysiol.00333.2003

Gower, B. A., & Goss, A. M. (2015). A Lower-Carbohydrate, Higher-Fat Diet Reduces Abdominal and Intermuscular Fat and Increases Insulin Sensitivity in Adults at Risk of Type 2 Diabetes. The Journal of Nutrition, 145(1), 177S–183S. http://doi.org/10.3945/jn.114.195065

Harvie, M., Wright, C., Pegington, M., McMullan, D., Mitchell, E., Martin, B., … Howell, A. (2013). The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women. The British Journal of Nutrition, 110(8), 1534–1547. http://doi.org/10.1017/S0007114513000792

Food Waste

By Maggie Algya

       You’re hungry. You open your fridge and can’t remember how long your half-eaten burger from the local pub has been sitting in its Styrofoam box, so you toss it out. You think that the head of fresh broccoli is turning slightly yellow, so you throw it out. You think the leftover casserole you made last week is on its last leg, so you toss it out. You grab the container of yogurt that is ¾ full and notice the expiration date was yesterday, so you grudgingly throw it out. You decide to make a frozen pizza, eat half of it, and leave the other half on the counter over night. By the time you wake up the next day, bacteria has made itself at home on the uneaten portion, and you are inclined to throw it out. 

                                 FOOD WASTE.  

We all do it, in some form or fashion. As Americans, we are so used to throwing out any mildly questionable food, without considering the consequences. Can’t finish your Chipotle burrito? Just throw it away. Not a fan of the dressing you just doused on your salad? Just toss the whole thing out and start over. These types of behavior have become acceptable and there is no one to hold us accountable. 

The United States is in the lead for the country with the most food waste. According to Feeding America, an estimated 72 billion pounds of food is wasted a year, not including the food wasted in homes. Additionally, $218 billion of food is thrown away every year, not including the amount of food tossed in homes. According to Food Forward, studies have shown that an estimated 30-40% of food produced in the United States is thrown away each year.

“An estimated 30-40% of the food produced in the US is thrown away (1)”

Meanwhile, approximately 42 million Americans, including 13 million children, live in food insecure households. This means that 1 out of 8 people in America do not have access to food to sustain a healthy life. This baffles me. While you’re only eating a portion of your pizza and letting the rest spoil, only to be thrown away the next day, there are millions of families around you struggling to find their next meal. 

If this sad truth isn’t enough to change your behavior, I have something else for you. Food waste not only affects food insecure Americans, but also the oh so fragile environment in which we live. Further statistics include the staggering volume of food that makes up 21% of landfills, and the 21% of fresh water that is used to produce food that is discarded. Additionally, around 20 billion pounds of fresh fruits and vegetables are not harvested and left in fields, only to be plowed under. According to Move for Hunger, approximately 1.4 billion hectares of land are used to grow food that is wasted, not to mention the millions of gallons of oil that is wasted due to the fresh produce never being eaten. 

Another factor that contributes to food waste is the date labels found on food products. According to the National Resources Defense Council, approximately 90% of Americans are confused by date labels and throw away food that is still edible, just because a tiny sticker tells them to do so. Except for infant formula, the Food and Drug Administration does not require a date label on food products; however, manufacturers add date labels to their products for a variety of reasons. One of these reasons is to avoid consumers eating or drinking the product after it has gone bad, getting sick from the product, and blaming it on the manufacturer. Another reason could be that the manufacturer doesn’t want their product to be associated with tasting “off” or not as fresh when it is consumed at a later date. Manufacturers may also add a date label to trick the consumer into thinking the product has expired, in hopes that it is thrown away and the consumer has to buy more of that product, thus generating more revenue for the manufacturer. 

“Approximately 90% of Americans are confused by date labels and throw away food that is still edible, just because a tiny sticker tells them to do so”

Common date labels include “expires by”, “sell by”, and “best if used by”. These dates are not meant to be religiously followed, but act more so like a guideline for the consumer. I am not advocating for you to consume milk two months after the expiration date; however, I am urging you to use your best judgement and to think twice before throwing food away. 

Not all hope is lost. Through the Obama administration, the government is taking action on the food waste crisis in the United States. The USDA and the EPA have developed efforts to reduce food loss and waste in half in the year 2030. The goal in the next twelve years is to reduce the amount of food waste sent to landfills by 50% to 109.4 lbs per person, and to reduce the amount of food loss by 50% to 66 billion pounds. 

As American citizens we have a duty to join this initiative and do our part to reduce food waste in our own homes. The EPA provides several ways to limit food waste:

Meal Planning:

• Plan ahead and create a weekly menu in order to save time and money
• Take an inventory of what you already have in your pantry/fridge and buy only what you need for the week
• Buying in bulk can save money if you are able to consume the food before it spoils

Storage Tips:

• Research how to properly store various items, especially fruits and vegetables
• Freeze or can items that you may not be able to use right away, or items that you may have in abundance 

Preparation Tips:

• Prepare perishable foods right away after purchasing for easy snacking and cooking
• Prepare meals ahead of time and freeze them for future use

Be Mindful:

• Consume the oldest produce first, before it goes bad
• If the produce does not seem as fresh, try adding it to soups, casseroles, smoothies, or stir fry
• At restaurants, only order what you think you can eat in one sitting; and if taking home leftovers, don’t stick it in the back of your fridge and forget about it!

There is more than enough food in the US to feed everyone; however, limited access and
few resources negatively affect many Americans’ chance to obtain the food. I urge you to consider the facts and this current crisis before tossing out food simply because you can. Make small changes to preserving food and limiting the waste you create. When we are able to stop food waste, we take a huge step toward ending hunger. 

“When we are able to stop food waste, we take a huge step toward ending hunger”

Resources

Charles, D. (2017). For Food Manufacturers, 'Sell By' labels may have reached their

expiration date. National Public Radio, Inc. Retrieved from https://www.npr.org/sections/thesalt/2017/02/15/515427797/food-companies-may-say-goodbye-to-sell-by-label

Environmental Protection Agency. (2018). Reducing wasted food at home. Retrieve

from https://www.epa.gov/recycle/reducing-wasted-food-home

Feeding America. (2018). Fighting food waste with food rescue. Retrieved from

http://www.feedingamerica.org/our-work/our-approach/reduce-food-waste.html

Food Forward. (2017). How much food is wasted in America? Retrieved from

https://foodforward.org/2017/09/how-much-food-is-wasted-in-america/

Move for Hunger. (2015). The environmental impact of food waste. Retrieved from

https://www.moveforhunger.org/the-environmental-impact-of-food-waste/

National Resources Defense Council. (2016). USDA overhauls food date labeling for meat

and dairy products nationwide. Retrieved from https://www.nrdc.org/media/2016/161214