For Danna Raphael, RD, CDN, a registered dietitian and clinical nutritionist at HSS, one favorite treat is simple: a few Medjool dates topped with peanut butter and dark chocolate chips.

“It’s just the perfect gooey sweet treat,” Raphael said. “And there’s a lot of nutrition in there.”

The combination provides a balance of nutrients, including healthy fats and protein from peanut butter, beneficial plant compounds from dark chocolate, and fiber and potassium from dates.

Beyond dessert, Raphael says the snack can also double as a source of quick energy before exercise.

“It’s a great pre-workout snack,” she said.

Read the full article at washingtonpost.com.

“An anti-inflammatory diet is a high-quality diet that prioritizes complex carbohydrates, healthy fats like omega-3 fatty acids, lean protein, and a variety of colorful fruits and vegetables, said Roper. “Regardless of inflammation status, anyone can benefit from a high-quality diet such as this one."

In other words, she said following an anti-inflammatory diet is not going to inhibit the acute inflammatory response required to repair and build muscle after exercise. Plus, most pro-inflammatory foods are the ones you would normally try to stay away from if you’re trying to get fit. These are your saturated and trans fats, refined carbohydrates, and alcohol.

Read the full article at menshealth.com. A subscription is required to access. 

Whether you’re structuring your diet for longevity potential or trying to pre-fuel for your morning workout, hitting the right balance right is key.

“Your body craves consistency,” said Cohen. “Those of us who are consistent are usually more successful in sustaining a healthy diet. Erratic meal skipping rarely leads to weight loss, and has been shown to slow metabolism, throw off blood sugar, and lead to overeating later on.”

“The winning plan is the one you can follow consistently,” she continued, "a realistic and sustainable pattern of eating you can stick with most days.”

Read the full article at gq-magazine.co.uk. 

A bad muscle cramp can be excruciating. Often, it's a waiting game until the cramp ends — but the minutes can feel like hours, and your muscles may even feel sore or weak afterwards.

Perhaps you've heard that the answer to preventing and relieving these painful muscle spasms has to do with getting more electrolytes — namely potassium, a mineral that plays a key role in muscle function.

“Cramping happens for different reasons, and sometimes we don’t even really understand why even though they’re so common," Heidi Skolnik, MS, CDN, FACSM, sports nutritionist at the Women's Sports Medicine Center at HSS said in an interview with TODAY.com.  

Cramps are thought to have to do with the hyperactivity of motor neurons, which tell our muscles to contract, allowing us to move, said Skolnik. Normally, our muscles relax after contracting. "When the (neurons) just keep firing off, it can lead to a spasm or cramp,” said Skolnik.

Read the full article at today.com. 

“Electrolyte tablets are not really different than electrolyte powders, although some powders also provide carbohydrate,” explains Skolnik. 

Don’t conflate staying hydrated with replenishing electrolytes. “Everyone needs to stay hydrated; not everyone needs extra electrolytes,” advises Skolnik.

Read the full article at thehealthy.com.

Watch the segment at today.com. 

Your body relies on various nutrients to fuel basic movements and functions. One of those nutrients is creatine. Creatine is a natural substance that’s found in muscles and the brain, made by the liver, kidneys, and pancreas from amino acids.

“Creatine may increase strength, [muscle size], and performance, especially in high-intensity intermittent activities like sprints, weight lifting, and team sports,” said Skolnik. 

Women may benefit more from creatine supplementation than men, Skolnik explained. This may be due in part to the fact that women store a whopping 70 to 80 percent less creatine in their bodies than men do, according to a review article that examined the use of creatine in females from young adulthood to old age.

Read the full article at everydayhealth.com. 

An elimination diet gives the body a break in order to identify which foods may be causing gastrointestinal symptoms and other issues, like skin rashes and difficulty sleeping. There are an array of elimination diets, and not all registered dietitians agree on which eating regimens belong in that category.

"Elimination diets work best when they are simple, straightforward and singular, meaning one category of food is eliminated completely for a two- to three-week period," said Cohen.

"If someone tries to eliminate multiple categories at once and sees an improvement, that person will have to further eliminate or carefully reintroduce in order to identify the problematic food item or category," Cohen explained. 

Ultimately, "elimination diets are not designed to be your forever diet," Cohen added. "You might discover that a specific food doesn’t work for you, then you can thoughtfully figure out how to make sure you are still getting what you need. But don’t restrict forever."

Read the full article at usnews.com. 

“Theoretically it could be beneficial for calorie burn if you’re the kind of person where eating breakfast in the morning makes you feel more energetic and active throughout the day,” Jason Machowsky, RD, CSSD, ACSM-CEP, CSCS sports dietitian and registered clinical exercise physiologist at HSS tells TODAY.com.

"Fat-burning" is a loaded term, the experts say. "Lower intensity exercise is going to burn a higher percentage of calories coming from fat," said Machowsky. But higher-intensity exercise may burn more calories total, he added.

"If the goal is weight loss, it's about the total amount of calories you’re burning," Machowsky added. “You need to be in a calorie deficit to promote actual reduction of fat stores off your body.”

“Some people find the act of exercising in the morning makes them more mindful of their eating choices the rest of the day, so it can have a positive ripple effect,” said Machowsky.

Ultimately, the impact of the 30-30-30 method will depend on a person's baseline activity level and other habits, the experts emphasize. "Ask yourself: Are the (30-30-30 steps) improvements upon those current habits?” said Machowsky.

"If you're not doing any exercise and now you're doing 30 minutes a day of low-intensity cardio, that's better than nothing," Machowsky added. But if you're doing higher-intensity or longer workouts and cutting back in order to do the 30-30-30 method, then you might not burn as many calories as before, the experts note.

Read the full article at today.com. 

The initial phase will include practitioners at 20 hospitals and health systems that serve millions of New Yorkers. The $44 million investment from ACLM will cover training for up to 200,000 doctors, nurses, nurse practitioners, dietitians, and other healthcare professionals in NYC and is the largest lifestyle medicine training rollout in the world.

“HSS applauds this initiative by the mayor’s office and ACLM, because it will help NYC and inspire communities nationwide to improve health and wellness,” said Louis A. Shapiro, president and CEO of HSS . “This training will further advance the important work being done by the lifestyle medicine program at HSS, which focuses on the special needs of people who experience pain and functional challenges in the setting of lifestyle-related chronic disease.”

Read the full article: https://www.harlemworldmagazine.com/.

Determining how to fuel your workouts comes down to the intensity, duration, and the number of times a week you work out, plus the time of day and your hunger levels, said Skolnik.

If you're working out first thing in the morning, consider a snack before. Skolnik noted that some people perform better by eating 15 to 25 grams of carbs beforehand, which is equivalent to a half of a banana or a handful of crackers. It allows them to go harder and then breakfast serves as a recovery meal, she explained.

Skolnik continued if the goal is building muscle or strength, it's smart to eat something with 11 to 15 grams of protein, like a yogurt, before the gym. If you're headed to the gym first thing in the morning, you can skip this step but ensure you're getting protein in your system quickly after you finish your workout.

Additionally, the muscles are more open to repairing and rebuilding right after exercise and require protein to rebuild your muscle fibers back bigger and stronger. However, as long as you get enough protein in 24 hours, you'll still gain the benefits, said Skolnik.

Read the full article at Insider.com.

Sue Xiao Yu said, “One of the keys to a successful weight loss is being a mindful eater.”

She continued, “Being mindful is having an awareness of what you’re eating and how much you’re eating, giving you the feeling of being in the moment. When you’re aware of what you’re eating, you’re more likely to use moderation and restraint.”

Read the full article at Blog.myfitnesspal.com.

Skolnik said, “Hopefully, runners have a sense of timing around consuming coffee and its stimulant effect so they can time intake and their need to use the bathroom.” She added that any warm beverage can help you poop.

Prune juice might help expedite the process. “Sorbitol, a sugar alcohol, is a natural laxative, and found in prune juice. Since sorbitol passes through our system undigested it draws water into the gut which can bulk up stool and stimulate bowel movement,” noted Skolnik.

Read the full article at Themotherrunners.com.

While Green’s meals are mostly more nutritious, his off days usually include pizza. But even pizza hits several nutritional markers that make it beneficial for your body, noted Skolnik. “Pizza gives you cheese, and that’s calcium, and that’s good for your bones. There’s tomato sauce, and that’s Vitamin C,” she said. “That gives you tissue repair for all that tissue breakdown that happens when you’re pounding every day, and for your immune system. And then there’s starch in the bread, and that fuels our muscles. You could make it more by putting peppers and onions on that pizza, or making a side salad with it.” Skolnik cited, “Food is supposed to be pleasurable as well as nutritious, so you want that food that you like, and also make an effort to get some other foods that maybe you’ve got to try on, because you’re not used to, but you know it’s good for you.”

When it comes to one of Green’s favorite meals — baked salmon and rice – Skolnik explained, “Salmon is one of those foods that’s considered a great brain food.” She continued, “It has protein, and protein helps both to build and repair your muscles, and it also helps your brain. It awakens it to help it think more clearly. And then it has these really good, healthy fats. It’s anti-inflammatory, which means not only does it help recover every day, but it also helps with disease prevention. So for the adults out there thinking about hypertension and diabetes and other heart diseases, salmon is one of those superfoods.”

Read the article at NYdailynews.com.

"When following a well-planned vegan diet, benefits include increased fiber intake and decreased saturated fat intake, which is good for digestion, cardiovascular health, and much more," said Tonnessen. However, research has also found that a vegan diet can lead to deficiencies of nutrients like calcium, vitamins B12 (especially), vitamin D, protein, omega-3 fatty acids, iron, and zinc. "One drawback of a vegan diet is that it can be difficult to meet some nutritional needs," she explained.

There are very few plant-based sources of vitamin B12. "Plant-based sources of vitamin B12 include nutritional yeast or fortified products; however, supplementation may still be required for this vitamin," noted Tonnessen. Since vegan diets eliminate dairy products, which are rich sources of calcium, you may be at risk for a calcium deficiency once you go vegan. "Eating a variety of dark, leafy greens and nuts can help increase your calcium intake. Fortified products such as orange juice, nut milks, and soy products have calcium added; oftentimes vitamin D will be added as well," cited Tonnessen.

"Sometimes people think anything labeled vegan, including processed foods, is healthy. Vegan cookies are still cookies with high sugar and fat content, so it's important to monitor this intake. If you're thinking of going vegan, focus on increasing your intake of whole foods instead of processed vegan snacks," noted Tonnessen.

However, it can be harder to obtain certain nutrients on a vegan diet, so you need to plan accordingly, to make sure you incorporate them into your diet. "With proper planning and education, a well-balanced vegan diet can work for anyone," she added.

Read the full article at Insider.com.

Gibofsky explained when you cut a food out of your diet, you need to compensate for those nutrients you’ll be missing out on. “If someone comes to me saying, ‘I’ve removed certain foods, and now I’m eating lemon water and carrots,’ I say, ‘Well, we have a problem because that’s not going to meet your nutrition needs.’” Getting the proper nutrition to support overall health is important when you’re living with RA, she added, noting if you’re on certain medications, you may already be at risk for nutritional deficiencies. For instance, steroids can affect how the body uses the bone-building nutrients calcium and vitamin D. “So removing calcium from your diet without replacing it could put you at greater risk for weakened bones,” said Gibofsky, adding your dietitian can help you avoid nutritional deficiencies by advising you on what foods you’ll need to eat to replace the nutrients you’ll be cutting out.

Read the full article at Healthcentral.com.

McInerney explained for people with arthritis, following an anti-inflammatory diet may help with managing symptoms such as pain and swelling. Many of these foods are found in the Mediterranean diet, which emphasizes fruit, vegetables, beans, fish, and healthy fats such as olive oil, she said. McInerney noted, “I am frequently asked what foods someone should eat to help a particular condition, and it usually comes back to the basics: fruit, vegetables, whole grains, healthy fats, and lean protein sources." The best diet depends on the type of arthritis, weight status, and any medications that the patient takes that may affect certain foods, she added.

Processing food strips away many of the valuable nutrients, cited McInerney. Foods like microwave meals and potato chips are also likely to be higher in added sugars and chemicals that can trigger inflammation.

Read the full article at Singlecare.com.

Determining how to fuel your workouts comes down to the intensity, duration, and the number of times a week you work out, plus the time of day and your hunger levels, noted Skolnik. “Some people get much hungrier from working out [than others], which can be modulated by eating regularly and consistently.” When working out first thing in the morning, you might want to consider having a snack before. Skolnik cited that some people perform better after getting about 15 to 25 grams of carbs, which is equivalent to a half of a banana or a handful of crackers. It allows them to go harder and then breakfast serves as a recovery meal, she said. However, others don't need that pre-workout snack. For those focusing on strength training, it's probably a good idea to eat something with 11 to 15 grams of protein, like a yogurt, she advised.

As for what to eat after your workouts, consider a carb-protein combo, heavy on the protein post-weightlifting. Your muscles are more open to repairing and rebuilding right after exercise. However, as long as you get enough protein in 24 hours, you'll still gain the benefits, Skolnik said.

Skolnik also shared details to consider when it comes to nutrition, such as drinking more tart cherry juice to help fight off muscle soreness; eating foods such as bell peppers and oranges, as these foods contain vitamin C (a nutrient that can help with tissue repair); and drinking water to stay hydrated.

Read the full article at Insider.com.

While there is preliminary evidence that green coffee could possibly help with weight loss and blood pressure, other studies have been found to be flawed indicating a need for further research. "Many studies done on green coffee have been conducted on animals or have a very small sample size,” said Tonnessen.

"Green coffee as a drink can be safely taken as long as your daily caffeine intake does not exceed 400 milligrams," noted Tonnessen. If consumed in larger quantities, caffeine can cause side effects including but not limited to headaches, anxiety, insomnia, gastrointestinal discomfort and arrhythmias.

"Drinking green coffee in liquid form is fine if you prefer green coffee to regular coffee. Consult with your healthcare practitioner regarding green coffee supplements. Caution should be taken with green coffee supplements due to their caffeine content and potential to interact with other medications," she added.

Read the full article at Insider.com.

"There are two ways to know if you need to take supplements: Your doctor can test the levels in your blood, or you can evaluate your diet and supplement the nutrients that you are unable to obtain through your foods. For example, if you are following a special diet, such as a vegan diet, you may consider talking to a professional about the appropriate supplements to take," said Tonnessen. Certain symptoms can also indicate nutritional deficiencies. "Signs that your nutrition may be sub-optimal include brittle nails, dry skin, and bleeding gums," she continued.

Tonnessen counseled on which supplements to take by age, and that while vitamin and mineral supplements can help meet nutrition requirements, they should be taken cautiously. "Always try to increase your food intake of vitamins and minerals before relying on supplementation. Consult a healthcare professional prior to starting a supplement as some nutrients, such as iron, can be dangerous if taken in excessive amounts. More is not always better," advised Tonnessen.

Read the full article at Insider.com.

McInerney explained since people with AS have an elevated risk of osteoporosis, it’s worth brushing up or learning about those risks and what you can do to minimize them. According to McInerney, it’s important to maintain a healthy weight. “Keep your weight in a healthy range because if you are super underweight or super overweight, you have an increased risk for a fracture.”

McInerney suggested keeping a food log for a week to see if you’re hitting all the food groups and to identify your gaps. ChooseMyPlate.gov will also allow you to visualize what your meals should ideally be comprised of — mostly fresh fruits and vegetables with whole grains and lean protein. “It’s reminding people of all the food groups,” said McInerney. “One of the things that is not listed on there is processed food.” She added, “If you’re getting food in its natural form, you’re getting more of the nutrients you need. With any of these conditions [such as AS], people may focus on certain foods or a group of nutrients in search of a quick solution.”

McInerney advised to focus on the positive and what you can do, instead of what you can’t eat or drink. “The idea is moderation and variety in diet,” she said. “We’re not perfect; we try to hit all the food groups as best as we can.”

Read the full article at Everydayhealth.com.

U.S. News & World Report spoke to Laura Gibofsky, MS, RD, CSP, CDN, clinical nutritionist at HSS, who explained weight loss and malnutrition can be a problem for lupus patients. “Some people may lose their appetite. When people are losing weight, its compromising their immune function – which is already compromised,” cited Gibofsky.

With lupus, keeping nutrients like iron or vitamin D in balance, while avoiding deficiencies or excesses, is complex. "That's where a registered dietitian can be very helpful, to make sure the patient is getting everything that they need," noted Gibofsky.

Read the article at Health.usnews.com.

Additional coverage: Health.usnews.com.

The Rheumatologist spoke to Laura Gibofsky, MS, RD, CSP, CDN, clinical nutritionist at HSS, who explained how the interdisciplinary team (including a dietician) can ensure better patient outcomes. “[Although] there are no medications that can cure RA or prevent flares, following a plan, such as the Mediterranean diet, can help prevent and better manage an RA flare,” said Gibofsky. “As dieticians, we work to help patients get the nutrients they need through a healthy diet, as opposed to supplements that can interfere with medications,” she added.

Additionally, eating a well-balanced diet can help combat some of the side effects of medication, such as nausea. Gibofsky advised the implementation of strategies such as eating five small meals a day, and addressed questions about food sensitivities. “We want to ensure patients don’t have any nutritional deficiencies that exacerbate their health condition,” she said.

Read the article at the-rheumatologist.org.

Heidi Skolnik, MS, CDN, FACSM, sports nutritionist at HSS, attended the seminar as a featured speaker, and discussed how to fuel the female body, by offering options for good sports nutrition and debunking common myths.

Read the full article at LMTonline.com.