- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Jan. 16, 2013
Are sports supplements sabotaging you?
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Fuel, hit the gym, refuel. Sounds like the right equation for getting fit and getting into your desired size, right? Then why isn't the scale budging?
If your weight loss has stalled, consider whether your pre- or post-workout snacks are sabotaging you.
Two scoops of a protein powder can add as many as 300 calories to your day. You'll get the same from some protein bars. Certain brands of ready-to-drink protein drinks are over 100 calories. Other sports drinks may add up to 50 calories. Read labels, be aware.
Try these tips to tip the scales in your favor and feel great while getting fit:
- Hydrate with H20. Calorie free and refreshing, water is a good choice pre-and post-workout — and all day long.
- Tweak your timing. Move your workout within range of your meal to act as either pre-workout fuel or post-recovery fuel.
- Divide and win. If a pre- or post-workout snack makes you feel energized, reduce how much you eat at one meal and use the balance as a snack.
Unless you are doing high-intensity training. you probably don't need any extra or recovery calories, electrolytes, carbohydrates or protein.
Eat well, eat real foods. Focus on nutritious carbohydrates, including fruits, vegetables, and whole grains, with meals. Drink plenty of water. Keep moving.
To your health and wellness,
Katherine
4 comments posted
April 23, 2013 11:38 a.m.
The label on a product represents its true picture. One must understand that buying products blindly will not help in achieving the desired results.
- Tom
April 19, 2013 2:23 p.m.
This really fails in the area of how important protein is when a person is lifting and trying to become more muscular. Protein powder is very helpful, and shouldnt be looked at so negatively. Given a good protein is used without so many calories/sugars. The protein powder being drank right after the workout can sustain a person for a few hours until the next meal. if your doing heavy lifting and simply have a high sugar fruit after working out, well your not going to accomplish anything.
- Britt
February 15, 2013 7:04 a.m.
many thanks for the advise. I have been taking Whey protein isolate daily (90 calories per scoop), 30 minutes prior and just after my workout . However, I split one scoop into two portions and mix with plain water. I have the workout before my breakfast ( non instant oatmeal with skim milk and blueberries plus two boiled egg whites).
- lrf
February 14, 2013 10:54 a.m.
someone could get very hurt buy taking too many sports vitiams.
- aaron
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