Nationally Recognized Integrative Health Expert Karen Malkin Joins EWG Board of Directors

Sports Medicine Weekly is proud to announce that one of its valued partners, Karen Malkin, a leading integrative health coach and lifestyle practitioner, has joined the EWG board of directors, further raising the group’s profile as the nation’s leading nonprofit research organization advancing the importance of healthy foods free from toxic chemicals.

“Karen’s longtime commitment and expertise in helping people make healthier choices for themselves and their families aligns seamlessly with the core mission of EWG,” said the group’s president, co-founder and fellow board member, Ken Cook. “The advice and guidance around healthy diets Karen delivers could be found on some of EWG’s websites.”


“I have closely followed the work EWG has done pushing industry and the government to make healthy food more available and accessible, and I have relied on much of EWG’s research in my own work,” said Malkin. “I am excited to be part of such an important organization, and look forward to working with my fellow board members to build on their already incredible work.”


Malkin has a private health coaching practice in Chicago. As co-founder and CEO of MCT Foods, LLC, Malkin developed a line of high-quality vegan protein blends, MCT oil and superfood bars. She is the author of the “14 Day Transformation” series including “Toxin Takedown.”

Malkin serves on the advisory council for the Osher Center for Integrative Medicine at Northwestern Medicine; the board of directors for Gardeneers, an organization that sustains and provides curriculum for Chicago Public Schools; and the advisory board for Spiral Sun Ventures, a mission-based capital fund investing in health and wellness products.

“Karen will undoubtedly bring her passion and energy to EWG’s board, and will be an important voice as we continue to take on new challenges and opportunities,” added Cook. “Karen’s fellow board members and I are thrilled she’s agreed to help chart our course going forward.”

The Athlete’s Kitchen: Taking Your Diet to the Next Level

Displaying

Some athletes are still on the “see-food diet.” They see food and they eat it. Others are a bit more mindful about how they nourish their bodies; they put thought into selecting high-quality foods that invest in good health, quick healing and top performance. They commonly report they have taken their diets to the next level. For some disciplined and dedicated athletes, the next level is a perfect diet with no sugar, no processed foods, no desserts and no “fun foods.”

While aspiring to eat quality foods is certainly a step in the right direction, eating too healthfully can sometimes create problems if the food policy becomes a bit too zealous. Is birthday cake really a bad-for-you food? (I don’t think so.) Is gorging on vegetables really best for your body? (Not if your hands acquire an orange tinge from having eaten too many carrots, or if you experience recurrent diarrhea due to an excessively high-fiber diet.)

Perhaps a better goal than a perfect diet is an excellent diet. An excellent diet might be more balanced, enjoyable and sustainable. Even birthday cake with refined sugar and saturated fat can fit into an excellent diet. The 2015 Dietary Guidelines allow for the inclusion of small amounts of so-called “imperfect” foods in your food plan:

Ten percent of calories can come from refined sugar. That’s about 250 to 350 calories (60 to 90 grams) of sugar (carbohydrate) for most female and male athletes, respectively. This sugar fuels your muscles. Sports drinks and gels count as refined sugar.

Ten percent of calories can come from saturated fat that can clog arteries and is associated with heart disease. For an athlete who requires about 2,500 to 3,500 calories a day, consuming 250 to 350 calories (about 30 to 40 grams) of saturated fat per day, if desired, can fit within the saturated fat budget. This means, from time to time, you can enjoy without guilt some “bad foods” such as bacon and chips. One slice of bacon has about one gram saturated fat; a small bag of potato chips, about three grams.


Certainly there are healthier foods to eat than bacon and chips, but you want to look at your whole day’s food intake- not just a single item- to determine the overall quality of your sports diet. If 85 percent to 95 percent of your food choices are high quality, a little bacon or a few chips will not ruin your health forever.


Some athletes deal with “unhealthy” foods by setting aside one day a week to be their cheat day. This well-intentioned plan can easily backfire. Most people don’t overeat/splurge until they have first been denied or deprived of a favorite food. Hence, when the perfect diet starts on Monday, people can do a heck of a lot of “last chance” eating the days before starting their restrictive food plan.

Rather than a Sunday splurge, let’s say on bacon, you might want to enjoy just a few slices of bacon throughout the week. This can curb cravings and dissipate the urge to splurge on Sundays. There can be a “diet portion” of any food.

Going to the next level

For athletes who want to take their diets to the next level with a sustainable plan, I offer these suggestions:

-Evenly distribute your calories throughout the day. Most active women need about 2,400-2,800 calories a day; active men may need 2,800-3,600 calories a day. This number varies according to how much you weigh, how fidgety you are, and how much you exercise. That’s why meeting with a professional sports dietitian can help you determine a reliable estimate. To find a local sports dietitian, use the referral network at http://www.SCANdpg.org.

-Most “bad” food decisions happen at night, after your body has been underfueled during the day. If you are “starving” before dinner, add a second lunch to curb your evening (over)eating. You will easily save yourself from a lot of junk food at night. Trust me.

-If your body requires 2,400 to 2,800 calories per day, this divides into 4 food buckets with ~600-700 calories every four hours. For example: 7:00 a.m., breakfast; 11:00, early lunch; 3:00 p.m., later lunch; and 7:00, dinner. Adjust the times to suit your schedule and divide the calories, if desired, into smaller snacks within that four-hour window.

-Your breakfast food bucket should be the same size as your dinner bucket; this likely means you’ll be eating a smaller dinner and a bigger breakfast. If you train in the morning, you may want to eat part of your breakfast calories before you exercise and the rest afterwards.

-Include in each food bucket at least three of these four types of foods:
1. Grain-based foods (about 150-250 calories/bucket), to fuel your muscles. Easy whole grains: whole wheat bread, oatmeal, baked corn chips
2. Protein-based foods (about 250 calories/bucket), to build and repair your muscles. Easy ready-made options include rotisserie chicken, deli turkey, hummus, tuna pouches, tofu, hard-boiled eggs and nuts.
3. Fruits and veggies (about 100-200 calories/bucket) for vitamins and minerals. Choose a variety of colorful fruits: strawberries, cherries, oranges, peaches, bananas, and blueberries. Also choose colorful veggies: dark green broccoli, peppers, spinach; orange carrots, sweet potato; red tomato, etc.
4. Dairy/calcium-rich foods (about 100 calories/bucket) for bones and maintaining low blood pressure: Lowfat (soy) milk, (Greek) yogurt, cheeseÑbut please not rice or almond milk. They are equivalent to juice with very little protein or nutritional merit.

By filling up on quality foods at breakfast, lunch #1, and lunch #2, you will crave less “junk food” at night and may not even miss it. Your diet will easily rise to the next level, no sweat.

Successful Weight Loss; In sports, who’s really ‘old’?; The 3 Phases of Muscle Healing

Episode 17.04 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.

new host image


Segment One (01:38): Steven Mauk from Revolution Physical Therapy & Weight Loss talks about the definition of successful weight loss, sustaining weight loss, fitness vs. fatness and how to start with exercise and nutrition if you want to lose weight.

Why Revolution?Revolution PT & WL is very different: You will be treated as if you are their only patient, with a customized treatment plan that will allow you to progress at your own pace. Revolution is large enough to offer you all the rehabilitation and weight loss services you require…  but personal enough to offer you a very hands on specialized care. They care for amateur, high school, Olympic, and professional athletes as well as non-athletic patients.

START YOUR REVOLUTION | SCHEDULE AN APPOINTMENT


Segment Two (12:02): Dr. Cole and Steve discuss the changes that occur in aging athletes, types of injuries, nutrition, training and cardiac issues. Read more in the related post: In sports, who’s really ‘old’?

Tom Brady became the second-oldest NFL quarterback to win the Super Bowl this year, at 39. He also holds the record for most Super Bowl victories with five.


Segment Three (22:26): Brian Whittington PT, DPT, CMTPT from Athletico Physical Therapy discusses the Three Phases of Muscle Healing: Destruction, Repair and Healing through effective soft tissue techniques. Read more in the related post: Understanding the 3 Phases of Muscle Healing

Brian received his Doctorate in Physical Therapy in 2008 from the Medical University of South Carolina, and has been practicing outpatient orthopedics since. He has a background in treating post-operative knees and shoulders as well as working with a variety of overhead athletes. Other extensive experience includes treating workers compensation and chronic pain patients. Brian has taken his orthopedic experience into the home healthy setting as well. Providing patient education and being a resource for overall health and wellness, is an important component of Brian’s patient care.

Bio-individual nutrition rules the day; Helmet Safety

Episode 17.03 with Hosts Steve Kashul and Dr. Brian Cole. Broadcasting on ESPN Chicago 1000 WMVP-AM Radio, Saturdays from 8:30 to 9:00 AM/c.

new host image


Segment One: Karen Malkin from Karen Malkin Health Counseling discusses the benefits of Bio-individual Nutrition and a creating a food plan to fit your physiology and biology. It’s easy to get seduced by the prevalence of trendy eating options. Gluten-free, paleo, ketogenic, macrobiotic, low-glycemic, low-carb, dairy-free, vegan, fruitarian, and the list goes on and on….karen  

What makes this even more difficult is that for every physician or nutrition Ph.D. making a claim with science to back it up, there’s another researcher who can debunk it with an equally legitimate study.  

Related Post: Forget One-size fits All

Combat nutrition imbalances by including protein, fiber, colorful veggies and healthy fats in your meals and snacks. Try one of her gluten and dairy free, no added sugar, Transformation Bars. Each bar contains 11g of protein and 12g of fiber. They make a great snack, especially for people on-the-go.

Save $10 when ordering Transformation Bars>> Enter Code: ESPN1000


Segment Two: Samantha Cochran from Athletico Physical Therapy discusses helmet safety when participating in various sports, proper use and fitting of helmets. While all leagues and teams require helmets, many coaches, players and parents don’t know exactly how to choose a helmet that will provide the right protection. Athletico has developed a step-by-step guide to educate parents, athletes and coaches on selecting and wearing helmets.

Proper Fitting Tips for Protective Equipment

  • Always follow manufacturer’s guidelines when fitting any helmet2017 national athletic training month
  • Hair should be wet when fitting any helmet
  • Each part of the helmet serves a purpose
  • Attention to detail and wearing every helmet properly ensures maximum protection
  • Never cut corners
  • Replace any helmet that has been damaged
  • Look for the NOCSAE seal of approval
  • Comfort is key
  • If your helmet is fitted properly but not comfortable, explore other options

Samantha Cochran is an athletic trainer with Athletico Physical Therapy at Malcolm X College within the City Colleges of Chicago. She received her Master of Science degree with a concentration in Kinesiology in 2014 from Texas A&M University – Corpus Christi. In her time at TAMUCC she served as a graduate assistant athletic trainer for Islanders’ athletics from 2012-2014.