Introducing Susie Barone, R.D., L.D.


Susie is currently at The Mind/Body Institute for Clinical Wellness, Memorial Hermann Southwest Hospital, Houston, Texas
as the Program Director. Susie is very interested being part of Team C.U.R.E. and looks forward to all your questions.
Her Association Memberships include:

SETA- Cardiovascular and Pulmonary Rehabilitation Association
American Dietetics Association(ADA)
ADA- Sports Nutrition, Cardiovascular and Wellness Practice Group
ADA-Integrative and Complimentary Care Medicine Practice Group
Texas Dietetics Association
Houston Area Dietetics Association

See Susie's Bio for more details.

FOOD FUELS FITNESS!!

Let's focus on 2 of the issues:
"In general cyclists want to know what they should be eating if they are…
*trying to lose weight while maintaining muscle.
* trying to gain muscle mass "


1.The equation to lose weight remains as follows:
decreased energy intake (food) + increased energy output (exercise/activity) = weight loss.
It's pretty simple but also difficult for some to embrace. There is no magic formula diet or pills. You have to eat less and exercise more. Starving yourself or "going on diets" that eliminate an entire food group do not work in the long run. Initially, you may lose weight quickly (including muscle mass) but you will quickly gain back fat weight and then some. The body has a way of compensating by increasing your fat storing efficiency on such diets. Rapid weight loss is a sure way of losing muscle mass. Aim for a meal plan that allows for a decrease of calories to the extent that you lose weight slowly and deliberately. Then, you'll be losing fat weight and keeping your muscle mass intact, especially if you combine this with increased aerobic and anaerobic exercises.

Eat when you are hungry and stop when you are full!

Listen to your body's signals. We forget how to do this as we age but when we were kids, typically we'd push away the plate once we felt full. Remember that when eating your meal. If you still have food left on your plate when you get full, put it away until you get hungry again. Remember most restaurants in the last 10 years have tripled the portion sizes they serve; so don't clean your plate! Just get a doggie bag to go!

The goal is to eat a variety of foods in your meal plan, include bright colored vegetables and fruits, whole grain breads, cereals and pastas, lean meats, poultry and fish and low fat dairy products. If you are going to decrease calories target your fat intake and watch your portion sizes. Eat healthy fats that are monounsaturated. Do not eliminate fats from your meals and snacks just eat less of them.

2. If you are trying to gain muscle mass, your best bet is through weight-resistance training. Slow deliberate repetitions will give you more bang for your buck. There is a notion that you must increase your protein intake or take protein supplements to do this. While it's true that high level athletes who are in training must increase protein intake, there is an issue of eating too much. Protein is our source for muscle building and maintenance. Most active people need 1 gram of protein per kilogram weight. Training athletes need 1.4 grams per kilogram weight. This is to maintain muscle mass not to gain more. Keep aware that too much of a good thing is too much of a good thing. Excess protein intake can cause a number of issues from kidney failure to excessive bone mass loss. Eat a healthy well-rounded diet and increase your weight lifting routine. Remember to rest between sessions so you actually give your body the opportunity to build the muscle you are trying to gain.