- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.read biographyclose window
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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April 25, 2013
Exercise, hunger and weight loss
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
It's frustrating to diet and exercise, and yet not see the results you anticipate.
I see this every day. I work with both men and women in weight-loss programs and see a range of results. Some individuals increase their exercise and change their eating habits and the pounds drop. Others weigh in week after week to see the scale barely budge. While some admit to lapses, there are others who are putting forth a good effort but aren't seeing the desired results.
What is offsetting these efforts? In this blog I'd like to address one possible answer. (Stay tuned, I'll address another possible factor in the next blog.)
It appears that some people are more likely than others to compensate for the energy burned during exercise. In other words, some people's bodies are more geared toward maintaining a calorie balance. If they burn energy during exercise, they want to eat to replace it.
While it has long been thought that exercise diminishes appetite, this is not a universal truth. Some individuals find that hard exercise can increase their appetite. Scientists have confirmed that some people have an increased level of appetite hormones that drives eating after exercise.
If you're among those who experience increased hunger following exercise, be prepared. If you're exercising prior to a meal, have water on hand and your meal ready. Don't double up with a recovery snack and then a meal. Make your meal rich in carbohydrates, such as fruits, whole grains and low-fat milk. In addition to the protein in the milk, add another good-quality protein, such as beans, fish, lean meat or eggs. Include veggies to fill you up and keep your appetite and calories in check.
What are your experiences with exercise, hunger and weight? What strategies have you found that work for you? Or do you plan to try a new strategy?
Here's to your health,
- Hopkins M, et al. Acute and long-term effects of exercise on appetite control: is there any benefit for weight control? Current Opinion in Clinical Nutrition and Metabolic Care. 2010;13:635.
- King NA, et al. Individual variability following 12 weeks of supervised exercise: identification and characterization of compensation for exercise-induced weight loss. International Journal of Obesity (London). 2008;32:177.