What's New in the grocery store? Plus "Hits and Misses" by Phil Lempert

Sara Lee Deli is coming out with a new, lower sodium deli meat. These will include Oven Roasted Turkey, Honey Ham, Oven Roasted Chicken Breast, and Roast Beef. The meats are minimally processed, whole muscle meat, with no fillers. They are also low in saturated fat and cholesterol. Costs range from $6.99 to $8.99.

General Mills introduces Total Plus Omega-3s Honey Almond Flax Cereal. This has all of the benefit of original Total, plus porvides 10% of the Daily Value of Omega-3 ALA (160 mg) per serving. It also has 16g of whole grain and is a good source of calcium and vitamin D.

This issue of Hits and Misses is GREAT! Phil Lempert always reviews 5 new products, and these all look like winners! There is a reduced fat mayo, a peach salsa, a crunchy snack, a candy bar, and a new protein beverage!

Thoughts, comments, and feedback are welcome! Please check us out on Facebook and twitter.

Mary, the Fight Dietitian
www.facebook.com/rudognutrition
www.twitter.com/rudognutrition
http://www.rudog.com/

MMA is painful!

MMA is painful!! As a fighter or athlete, you know that sometimes just to get through the next day’s training session is going to involve lots of pain killers. There are so many choices and combinations: the over-the-counter stuff, the prescription stuff, the herbal stuff. There are pills, liquids, crèmes, heat, and ice. Everyone wants to take whatever is going to have the quickest and most effective effect. This generally means reaching for the prescription stuff. Let’s be honest, who doesn’t save all of their prescription pain meds for the “what if I need it later” possibility?? And we if we continue to be honest, who hasn’t borrowed some pain meds from someone else? So many times this involves Vicodin. It just seems to be in everyone’s medicine cabinet. Anyone who’s had major dental work has had Vicodin prescribed. It’s such an effective pain killer, but it can also be addictive. This is why you need to be careful when taking ANY pain meds. It’s important to make sure you understand what you are taking and if it’s even appropriate for your problem. It’s never a good idea to take medicines prescribed for someone else. Prescriptions are often based on weight, and this can vary greatly. Because Vicodin is a codeine derivative, it can be habit forming. If you want to know more about problems with Vicodin addiction or how to treat an addiction, click here for addiction facts or treatment statistics.

If you want more information, specifically on Vicodin, it would be worth your time to visit the Vicodin Rehab Guide
The need for using painkillers isn’t going to go away, but you want to be sure you are handling it safely and responsibly.

Nutrition in MMA

The UFC Expo was proof positive of several things for Rudog. The first is that people really do BELIEVE that nutrition is an important part of overall MMA training. We interviewed several people at the expo asking them exactly that. They answered without hesitation that YES nutrition is important. The second is that people would be willing to pay a small fee for really good, personalized information. They admitted that it was difficult to find good customized nutrition information for an affordable cost, but that they would use it if it existed. Well it does! THAT IS RUDOG.

Rudog was created out of my passion for MMA athletes. It's for the MMA athletes who need solid nutrition education, but need it to be easily accessible and incredibly affordable. That is why Rudog is only $10 a month. It does ALL of that.

We talked with moms, young teens, young adults, and older adults. The responses were the same. Everyone is interested in a nutrition resource that is geared towards athletes, but that doesn't sell supplements or products or cost a fortune.

As we continue to introduce the Rudog concept to everyone, fighters are definitely taking notice.  We work with over 20 fighters, many from UFC, WEC, Bellator, and more. We don't brag about everyone, because sometimes it's not cool to do so. ;) Our main focus is working with whoever is interested in eating the right way to train hard and stay healthy.

Please check us out at http://www.rudog.com/

Mary Bell

UFC Fan Expo Boston off to a great start!

Rudog will be exhibiting at the UFC Expo in Boston at booth 2302. Kris Mccray will be selling an exclusive tshirt and there will be 5 drawings for FREE giveaways. We have 2 Rudog tshirts that have been autographed by various fighters, like Pat Barry, Duke Roufus, Chico Camus, Danny Downes, and MORE!! Plus 3 huge bottles of biPro protein powder with shakers!!!
The afternoon was spent setting up the booth and we found out that we are located right next to a booth that will be hosting Anderson Silva for autographs. How GREAT is that????
Tonight we were invited to attend an MMA symposium that featured a panel of experts to discuss issues like global sanctioning of MMA, global growth of MMA, and judging in the MMA. Speakers included UFC judge Sal D'Amato, current light heavyweight champion Ben Henderson, and Marc Ratner, the VP of regulatory affairs for the UFC. It was a great, intimate setting and we really got to hear some great comments and insights on the future of the sport. There was plenty of time for question and answer, which was very informative. How often do you get to hear a world class fighter just TALK? Well, we did tonight. Naturally, I had a question for Ben. I asked him what his thoughts on cutting weight were, as well as did he see a need for any rules regarding the extent of weight cutting that can occur prior to a fight.
He didn't answer the question directly, but in short he said that he didn't have any problem with a fighter cutting weight to fight in different weight classes, as long as he could fight successfully at that weight. If a fighter is losing at that weight, then he shouldn't try to stay there. He also said that he didn't think it was necessary to regulate this issue at all. He felt that fighters would work this out themselves. I think what he meant was, if you aren't winning fights, then you will stop behaviors that aren't working for you.
I understand what he is saying, and I certainly respect his position. BUT, not every fighter uses common sense. We have all seen it.....a fighter isn't winning at a certain weight class, or he feels the competition is too tough, so he moves to a lower weight class. But to get there, he has to lose large amounts of weight. It's not a smart move, in my opinion, but the fighter will do it because he wants a chance to win. Many times those weight cuts are done last minute and in very dangerous ways. Is this good for the sport? Or is this just how it is? I would love to hear feedback!

It's going to be a busy, fun weekend. Please check back for updates and video blogs.

Mary
http://www.rudog.com/

There's a lot of MMA Rudog Fighters out there!

It has been an incredible past few months for Rudog. We have had 7 fighters in some sort of fight or tournament just in August! Not the least of which was Anthony Pettis on Aug 18, WEC 50. If you didn't see that fight, you need to. It was incredible. Go to bloodyelbow to see the breakdown of the fight.
Rudog has been extremely fortunate and blessed to be working with several fighters out of Duke Roufus' gym. Razak Al-Hassan, Rex Griepentrog, Danny Downes, Will Dicke, Chico Camus, and Dora Baptiste to name a few. We are also home based in Dallas and have the privilege of working with fighters out of Guy Mezger's gym, like Sean Spencer, Audrey Drew, and Derek Campos. Our newest addition to the Rudog team is out of Bedford, TX at Ironside MMA. Sina Hadad is the coach there and Dusty TwinkleToes Mason will be working alongside us. Josh Grispi and Kris McCray will also be working with us to prepare for upcoming fights. To be working with fighters in WEC, StrikeForce, UFC, and Bellator is the dream of any MMA professional. I am writing this really as a thank you to the fighters. It is extremely humbling and rewarding to work with people who are so dedicated, focused, and driven. To know that Rudog can provide a service that can help them be better at what they love to do is professional perfection! This is why the Rudog website was created. It was to provide a vehicle for educating all MMA fighters, athletes, and fans for a small fee. Not everyone can afford a private nutrition coach or consultant, so Rudog has an answer for that. If you are in the market for learning healthy ways to eat and train, check out RUDOG and join!

MMA Meal: How about fish for dinner?

One of the great qualities to any MMA guy or girl is that they tend to be very disciplined. They also don't seem to mind doing and eating the same thing over and over and over and over and over again. They also seem to eat a LOT of chicken.  If this remotely describes you, or you have often wondered when you will begin growing feathers......you need to switch the diet up a bit. Sure, chicken is lean, easy to cook and generally pretty cheap, but you don't can't eat chicken forever! Grilled fish is such a great alternative to chicken, don't be afraid to try it! Start with something mild like tilapia, swordfish, or grouper. These are white, flaky, and mild flavored. Brush your filet with olive oil, salt, and garlic. Throw it on the grill skin side UP, cook about 2/3 through. Flip it over and cook the other side. DON'T try to slide the fish around. Yes, it sticks to the grill for the first minute or so, but it will come off fine when it is done. Serve with some lime or lemon wedges. You can have fish with rice or couscous, or put it into a taco! (Check the Rudog website for more info on fish tacos). BTW, don't be afraid to ask the guy at the fish counter for advice or about which fish is fresh versus frozen. They have all the right answers and are happy to share them. :)

Does soy affect thyroid function?

A comment was posted by a friend of the rudognutrition fanpage about the concerns of soy intake and thyroid function. To get an answer, I sent an email to the President of the Soy Nutrition Board. Here was her reply:


Hi Mary,

Unfortunately, there is a great deal of misinformation surrounding soy and human health. As with many foods and research, much of this gets dramatized in the media with study headlines, etc.

To answer your question, I have provided some information on soy and thyroid below. We also have scientifically supported and referenced information on our Soy Nutrition website. This site is geared more toward the health care professional, in hopes of dispelling many of these myths and providing sound scientific information. (You can access it at www.soynutrition.com. )

Please let me know if you have any further questions -- and thanks for reaching out to me!

Kind regards,

Elizabeth

Elizabeth Tilak, MS, RD
Nutrition Research Manager

Dean Foods / WhiteWave Foods Company

12002 Airport Way

Broomfield, CO 80027

303.635.4742 (office)





A review of clinical data provides no evidence that soy foods or isoflavones adversely affect thyroid function.

The idea that soy and isoflavones exert anti-thyroid effects is based primarily on several cases of goiter found in infants ingesting soy formula in the early 1960s and more recent research in rodents.(1,2) Due to those early cases of goiter, iodine was added to soy infant formula and the formulation of these products was changed in the mid-1960s, replacing soy flour with isolated soy protein. Since that time, no cases of goiter have been reported among the millions of infants using soy formula.(3,4) Even in the rat, an animal sensitive to anti-thyroid effects,(5) normal thyroid function is maintained in response to the consumption of isoflavones.(1)

A recent review of 14 clinical trials found that with only one exception (a study published in Japanese that was poorly designed(6)), either no effects or only modest changes in healthy thyroid function were noted.(7) In the only trial that specifically examined isoflavone (90 mg/d) supplements in postmenopausal women, no changes were seen in levels of serum thyroid-stimulating hormone over a 6-month period.(8)
Some evidence indicates that soy foods may reduce absorption of medication in hypothyroid patients.(9-12) Such an effect is common with many food-drug interactions - herbs, medications and even fiber supplements - for example.(13-21) In any event, hypothyroid adults can still enjoy the heart healthy benefits of soy foods by working with their doctor to adjust their dosage if necessary.


1. Chang HC, Churchwell MI, Delclos KB, Newbold RR, Doerge DR. Mass spectrometric determination of Genistein tissue distribution in diet-exposed Sprague-Dawley rats. J Nutr 2000;130:1963-1970.

2. Badger TM, Ronis MJ, Hakkak R, Rowlands JC, Korourian S. The health consequences of early soy consumption. J Nutr 2002;132:559S-565S.

3. Merritt RJ, Jenks BH. Safety of soy-based infant formulas containing isoflavones: the clinical evidence. J Nutr 2004;134:1220S-1224S.

4. Poirier LA, Doerge DR, Gaylor DW, Miller MA, Lorentzen RJ, Casciano DA, Kadlubar FF, Schwetz BA. An FDA review of sulfamethazine toxicity. Regul Toxicol Pharmacol 1999;30:217-222.

5. Ishizuki Y, Hirooka Y, Murata Y, Togashi K. The effects on the thyroid gland of soy beans administered experimentally to healthy subjects (In Japanese). Nippon Nailbunpu Kashi (Folia Endocrinol) 1991;67:622-629.

6. Messina M, Redmond G. Effects of soy protein and soy bean isoflavones on thyroid function in healthy adults and hypothyroid patients: A review of the relevant literature. Thyroid (accepted).

7. Bruce B, Messina M, Spiller GA. Isoflavone supplements do not affect thyroid function in iodine-replete postmenopausal women. J Med Food 2003;6:309-316.

8. Doerge DR, Sheehan DM. Goitrogenic and estrogenic activity of soy isoflavones. Environ Health Perspect 2002;110 Suppl 3:349-353.

9. Fitzpatrick M. Soy formulas and the effects of isoflavones on the thyroid. N Z Med J 2000;113:24-26.

10. Bell DS, Ovalle F. Use of soy protein supplement and resultant need for increased dose of levothyroxine. Endocr Pract 2001;7:193-194.

11. Conrad SC, Chiu H, Silverman BL. Soy formula complicates management of congenital hypothyroidism. Arch Dis Child 2004;89:37-40.

12. Liel Y, Harman-Boehm I, Shany S. Evidence for a clinically important adverse effect of fiber-enriched diet on the bioavailability of levothyroxine in adult hypothyroid patients. J Clin Endocrinol Metab 1996;81:857-859.

13. Chiu AC, Sherman SI. Effects of pharmacological fiber supplements on levothyroxine absorption. Thyroid 1998;8:667-671.

14. Shakir KM, Chute JP, Aprill BS, Lazarus AA. Ferrous sulfate-induced increase in requirement for thyroxine in a patient with primary hypothyroidism. South Med J 1997;90:637-639.

15. Liel Y, Sperber AD, Shany S. Nonspecific intestinal adsorption of levothyroxine by aluminum hydroxide. Am J Med 1994;97:363-365.

16. Sperber AD, Liel Y. Evidence for interference with the intestinal absorption of levothyroxine sodium by aluminum hydroxide. Arch Intern Med 1992;152:183-184.

17. Sherman SI, Tielens ET, Ladenson PW. Sucralfate causes malabsorption of L-thyroxine. Am J Med 1994;96:531-535.

18. Siraj ES, Gupta MK, Reddy SS. Raloxifene causing malabsorption of levothyroxine. Arch Intern Med 2003;163:1367-1370.

19. Rosenberg R. Malabsorption of thyroid hormone with cholestyramine administration. Conn Med 1994;58:109.

20. Harmon SM, Seifert CF. Levothyroxine-cholestyramine interaction reemphasized. Ann Intern Med 1991;115:658-659.

21. Zhang X, Shu XO, Gao YT, Yang G, Li Q, Li H, Jin F, Zheng W. Soy food consumption is associated with lower risk of coronary heart disease in Chinese women. J Nutr 2003;133:2874-2878.





"Mary Bell"

07/19/2010 01:31 PM

To

cc

Subject Question about soy















Elizabeth,



I am a dietitian in the Dallas area and I had a post show up on a Facebook page that I wanted to follow up on before I responded.

I had commented that dry roasted edamame was a great snack alternative and a good source of soy. One of the comments was the following:



"Soy is actually a problem for anyone with thyroid disorder or disease in their family or in themselves. The isoflavonaoids (soy hormones) interfere with the thyroid hormones in the human body. if one is predisposed due to family history it can bring on the thyroid imbalance. If one is suffering currently with the disorder or disease it can increase the severity of the problems associated with it. I would be careful with soy no matter who you are."



Can you provide any information that would support this person's comments, or at least explain where the concern comes from, as well as provide any information that explains the benefitis of soy in the diet vs. any dangers or concerns?



I am a huge advocate of looking at all sides of an issue before coming to any one conclusion, and I try to impress that upon my readers as well. Your help would be appreciated.



Sincerely,



Mary Bell RD/LD

Owner, Rudog Nutrition

www.rudog.com