Rudog MMA Nutrition Blog

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

2010-09-14T12:11:00.001-05:00

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!

2010-09-09T22:49:00.001-05:00

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

2010-09-02T12:43:00.001-05:00

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!

2010-08-26T21:59:00.002-05:00

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!

2010-08-23T00:51:00.001-05:00

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?

2010-08-09T17:00:00.000-05:00

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?

2010-07-31T17:58:00.000-05:00

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

Machida v. Rampage and Sonnen v. Silva

2010-07-23T00:43:00.000-05:00

This is Rudog analysis of the upcoming fights:

If Rampage is smart (and I think he is), then he learned his lesson from the last fight and has since focused on staying in shape and putting a diet in place that will go the distance. (although he never called Rudog.....there's still time.) He will be more than ready to prove to everyone that he is still a fighter that wants to be a fighter.

Machida's last fight was a solid beating, and I believe had more to do with his recent hand surgery than people have admitted. I think the hand will still be a factor, especially if he doesn't have a fight between now and then to truly test it.

Chael Sonnen is a great fighter. He is a great trash talker, and a skilled head game player. He is ready to fight, just like always. He does respect the great fighter that Silva is.

Anderson Silva is a great fighter. He is not as good a trash talker. He hasn't been TRULY challenged in a long time. I don't know if he feels that Sonnen is worthy of this fight. I think that's a weakness.

I pick Rampage over Machida and Sonnen over Silva. Guess we will wait and see.

Grilled Pizza

2010-07-21T13:45:00.001-05:00

Maybe your pizza will look this pretty??

As promised on FaceBook, I am posting the recipe I used for making grilled pizza. If you are into cooking and appreciate gourmet food that isn't complicated, this is for you. You will need a food processor and a grill. The dough recipe is mixed in the food processor. It's phenomenal! I used a gas grill, but a charcoal grill will work as well. You could even use a traditional oven, but then it won't be grilled.... :)

Grilled Pizza with Carmelized Onions and Crumbled Goat Cheese
I divided my dough into 4 equal pieces and cooked one at a time. That way I was always eating a HOT pizza. Heat the grill to 350 degrees.

Homemade pizza dough (recipe below)
Red sauce (recipe below)
1 small red onion
1/4 cup crumbled goat cheese
1/4 cup shredded mozzerella
OPTIONAL: chopped, crispy bacon!!! Just a little!

Peel and chop the red onion into tiny pieces and saute in a small sauce pan on low with a little bit of olive oil. Cook until they are dark, dark brown and look "carmelly'. Set aside.
Grill one side of the dough for about 4 minutes. Remove from grill and top with some red sauce, the cheeses, and the onion. (Bacon, too, if using that!) Put back on grill until all cheeses are melted. About 4-6 minutes. Enjoy!

The Dough
The following recipe is straight from the cookbook titled "The Best Recipe". It's a great one to keep in the kitchen. I use it all the time. It really does have the BEST recipes for the basics. Put it on your Amazon Wish List for Christmas.

Master Recipe for Pizza Dough

1/2 cup warm water, at about 105 degrees

1 pkg actice dry yeast

1 1/4 cup water, room temperature

2 Tbsp extra-virgin olive oil

4 cups bread flour (I did use all-purpose bleached), plus some extra for dusting

1 1/2 tsp salt

Vegetable oil or spray for oiling sides of bowl

1. Measure warm water into 2 cup measuring cup. Sprinkle in yeast; Let stand until yeast dissolves and swells, about 5 minutes. Add the room-temperature water and oil; stir to combine.

2. Pulse flour and salt in the food processor. Use the steel blade for this. Continue pulsing while pouring liquid ingredients (hold back a few tbsps) through the feed tube. If the dough does not readily form into ball, add the remaining liquid and continue to pulse until ball forms. Process until dough is smooth and elastic, about 30 seconds.

3. Dough may be a little tacky, so use a spatula to turn the dough onto lightly floured work surface; knead by hand with a few strokes to form a smooth, round ball. (don't over handle!) Put dough into a deep bowl that has been oiled and cover with plastic wrap. Let rise until double in size, about 2 hrs. Punch dough down with your fist and then turn onto lightly floured work surface. Use a sharp knife to divide the dough into 2, 4, or 8 pieces.

4. Form each piece of dough into a smooth round ball and cover with a damp cloth. Let the dough relax for at least 5 minutes, but not more than 30. Only work with one ball at a time. Keep the others covered.

5. Flatten the ball into a disk with the palm of your hands and then use your finger tips to push the dough from the center outward to about 1/2 inch thick. Hold the center of the dough and stretch the dough outward until you get the size you want. Take your time!

6. Brush the dough with a little olive oil and seasoning of your choice. Salt and pepper, whatever! I used Alessi Dipping Spices. Slide the dough onto a cookie sheet that has been covered with a little flour, so it won't stick. Head to the grill!

7. Your grill should be hot and ready to go....at least 350 degrees, but not more than 400. Put the dough seasoned side DOWN and cook for 4 minutes. Flip it with a pair of tongs or a spatula.

8. Top it while it is on the grill, or bring inside to top. Put it back on the grill for another 4 minutes or until it looks the way you like it!

Red Sauce
1 can chopped or crushed tomatoes
2 tsps Garlic paste (or more!)
1 Tbsp extra virgin olive oil
Salt and pepper to taste

Combine everything, feel free to add more of whatever you like. You can't screw this up.

This has now become a standard meal in the Rudog household. You can make any variety of pizza you want! Use fresh basil, spinach, veggies, whatever you want! It's a great, well balanced meal when served with a green salad and some fruit. The dough will refrigerate (covered with plastic) for a day or so. You can also freeze it for later. Can't wait to see your comments on this!

Is Soy Dangerous?

2010-07-19T14:38:00.000-05:00

I had a couple of comments show up on a FB thread I had started about edamame being a source of soy in the diet. As a result, I thought I would contact the Soy Nutrition Institute and ask them to provide information that would either support, refute, or at least explain the concern voiced in the FB thread. Granted, they are not the FINAL authority on anything and of course it is in their job description to make soy look great, BUT they still have to back up what they say with research. With that in mind, it seemed reasonable to at least START there and then ask the same question to other research organizations or professionals later. So the following is the actual email that was sent to the President of the Board, and I am now waiting to see what kind of reply is provided.

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

Stay Tuned!

Gracie Diet: Thumbs up!

2010-07-16T23:17:00.000-05:00

Had a reader ask Rudog what I thought about a particular diet that has been around in the MMA community for a long time, the Gracie Diet. I don't have any clients that follow this and I don't know anyone who has, so admittedly I have not worked with this diet in detail. It looks like the diet is more of a style of eating, based on several basic principles:

Keeping the pH of the diet neutral by using specific combinations of foods
Emphasizing fruits and vegetables as the bulk of the diet
Using high quality protein, but no pork
Staying away from processed foods....including canned and commercially prepared breads.
Drink water

Nutritionally there doesn't seem to be any food groups missing or any one food group emphasized over another. That's great! The main emphasis is on keeping the diet neutral through the proper combination of foods, and that may prove tedious for some. However, for others, this level of commitment may be what makes this diet attractive. It represents the additional discipline that is so essential to the training regimen of the MMA fighter. As long as the caloric intake is adequate for the training demands of the fighter, I see know problems with this one. It looks pretty darn good!

Mary Bell, the Fight Dietitian
http://www.rudog.com/

Nutrition Supplements: How do I know if I need one?

2010-07-08T00:28:00.000-05:00

In my kickboxing class the other night there was mention of a supplement called glutathione. The class was encouraged to take it and a brief explanation was given about what glutathione actually is. I could tell that most people had never heard of it and were most likely not going to go look it up... and yet they looked interested in trying it. That is scary. So with that in mind, I wanted to give a little info on how to decide if taking ANY supplement is the right thing for you.

First of all, you should never decide to take a supplement just because someone recommends it. You need to know what the supplement actually IS and what is it SUPPOSED to do. Then you need to evaluate if it is even something you need. Don't take supplements because you think they will be an "insurance policy" for something. That's stupid. That can even be dangerous. If you aren't sure how to evaluate if a particular supplement is a good idea or not, ask a dietitian. If your gym isn't networked with a dietitian, then look one up on-line yourself. Dietitians are great resources for stuff like this. Check out www.eatright.org for a list of dietitians in your area. It might cost you a little money, but quality education should cost you something.

Some supplements have only been shown to be effective if the person taking them is deficient in that substance already. So, for example, if you aren't deficient in chromium, a chromium supplement will probably not have the positive effect you are expecting. As a consumer, you wouldn't necessarily know that. That is exactly why you talk to a professional. They know things you don't. You get my point. You need to know what you are taking and why you are taking it.
After you do your homework and you know all you need to know about a supplement, you have to answer the tough question, "Do I NEED this?" If you don't need it, don't take it. Put your time and your money toward things you DO need. If you decide you could benefit from the supplement, then get with a physician or dietitian to determine what the proper dosage is going to be for you. Just because "Steve" takes a certain amount, doesn't mean that is the right dose for you.

Most supplements do not have negative side effects when taken at the right dosage, but it is a largely unregulated industry and the FDA does not require (or even have) RDA's for many supplements. You want to be sure you are not taking more of something than you need, but you also want to make sure you are getting enough to produce the desired result. This is where a physician or dietitian is really handy. They can also ask you specific questions to make sure that the supplement isn't going to interfere with,or work against, anything else you may already be taking, regardless of whether it's prescription or over the counter.

Supplements can be a wonderful addition to a great diet and a great workout regimen, but they can be a waste if they aren't used correctly. Don't waste money or time because you are too lazy to do a little bit of research. Get smart, you are worth it.

Mary Bell, RD/LD
www.rudog.com

Phiten: What is it?

2010-07-01T00:03:00.001-05:00

While at the UFC Expo in Vegas last month, I got some material on a product that is endorsed by BJ Penn. It is called Phiten. The tag line is "Experience the Energy". What is it? It is a form of titanium that you wear, either in a necklace or a "disc" kind of like a patch. Wearing the titanium is supposed to alleviate pain, counteract fatigue, or recover from a hard workout. They say you will feel results immediately. Hmmmmm. I am a skeptic, no doubt. This sounded ridiculous, quite frankly. Why not try it and see? The guy handing out the samples was super nice (I would hope so!) and he asked me to bend one of my wrists backwards. So I did. He asked if I had any pain or discomfort. Of course I did, that hurts! He asked to point to where I had the most "pain" and he put this titanium laced disc on the spot. Then he asked me to walk around with it for a few minutes and that I should feel a significant difference in the pain level. So I did. I kept bending my wrist back to see if it hurt any less when I did that. I wore the patch all day. By the end of the day I could only tell you this: If it hurts when you bend your wrist backward, stop doing that. However, if you insist on continuing to do it, eventually it doesn't hurt as badly because you have effectively stretched it out. :)

The titanium was fun in theory. If it sounds ridiculous, it generally is. I did see one comment on a chat board that made me laugh.

Who cares if some jock endorses it? The real test will be if Oprah likes it

. Sorry BJ!

Mary Bell
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Strikeforce - What Laila Ali Couldn’t do for Female Boxing, Cris “Cyborg” Santos will Attempt to Do For MMA — BetUS Locker Room

2010-06-28T19:29:00.001-05:00

Strikeforce - What Laila Ali Couldn’t do for Female Boxing, Cris “Cyborg” Santos will Attempt to Do For MMA — BetUS Locker Room

Costco for everything!

2010-06-28T17:51:00.001-05:00

I promise that I do NOT own any stock in Costco (and I have no plans to purchase any), but, I have to talk about Costco!! It's the best! It may be owned by Satan himself, I don't care. Their food selection, variety, quality and cost is simply second to none.Not only do they have the best prices, they are carrying lots of organic versions of their mainstay items. Milk, eggs, OJ, meats, breads, pastas, rices, canned veggies, and soooo many more. Of course, you are thinking that Costco is only great for families, right? You are wondering how Costco could possibly benefit just two people, or someone who is single. I will tell you. If you are an athlete who is training everyday for multiple hours at a time, you should be eating some serious calories. You really can't afford NOT to purchase some of your foods in bulk. Especially meat, breads, dairy and fruit. It's even more efficient to get together with other buddies and shop. We call it "making a Costco run". Send out an email or tweet to your training buddies and let them know it's time for a "Costco Run". Make a master grocery list and then everyone splits everything. This alleviates the need to ever store 45 rolls of tp and 45 pounds of basmatic rice. However, three or four people splitting that makes it completely doable and ridiculously inexpensive.

Foods I love for the price and quality are:
Frozen chicken breasts, Farm rasied salmon, Bagel bars, Basmati rice, Stacey's Pita chips, Kirkland Valencia OJ, Kirkland Organic milk, Laughing cow cheese, Yogurt, Organic canned veggies, Starkist Tuna Lunch kits......I can keep going!

A major part of eating healthy is keeping healthy foods on hand. Let Costco help!

What are some of your Costco faves?? Post your suggestions on Rudog Nutrition FB
http://www.facebook.com/?sk=messages&tid=1298130425686#!/pages/Dallas-TX/Rudog-Nutrition/301825905326?ref=ts&ajaxpipe=1&__a=7

Mary Bell, the Fight Dietitian
http://rudog.com/

Don't Gas Out

2010-06-21T15:13:00.001-05:00

Saturday night was fight night in Frisco, TX. The event was SWC 11. Rudog is so privileged to be affiliated in one way or another with many of the fighters on the fight card. The co-main event was Sean Spencer vs. Jacob Ortiz. It was such a GREAT fight! Sean Spencer is a fighter that has just recently begun working with Rudog. The fight went the distance and actually both fighters were a little gassed by the 2nd round. It looked like nerves and pacing were issues for Spencer. Ortiz cut a LOT of weight the day of weigh ins (a HUGE Rudog NO NO) and this definitely affected his ability to maintain his energy level.
Not gassing out is one of the top priorities that Rudog has for the fighters we work with. This is why one of our tag lines is "No gas, No go". It is our mission to teach fighters and their trainers a new way of training. The new way incorporates what and how the fighter eats with what and how he trains. In the perfect world of Rudog there wouldn't be any drastic weight cutting. Fighters would learn to eat in a way that keeps their muscles maximally fueled while keeping their walk around weight the same as their fight weight. It CAN be done.

Most fighters take a more serious look at their diet AFTER they have lost a fight. Many of them tell Rudog up front that they cut too much weight too fast and they felt like sh##. Don't be that fighter. Learn to do it the Rudog way.

Mary Bell, the Fight Dietitian
http://www.rudog.com/
972-82-RUDOG

Rudog The Website! www.rudog.com

2010-06-17T19:41:00.000-05:00

Now the Rudog Blog is FREE and full of great information, but the Rudog WEBSITE is something totally different. It is a subscription based website with a very specific mission. That mission is to get nutrition education and training to the MMA community at a ridiculously low price. The fact is fighters need nutrition training, but fighters are generally broke. Rudog is the answer to that problem. Now fighters can get what they need on line for only $9.95 a month. Instead of paying for private sessions with a dietitian (who has probably never even heard of MMA), fighters can join Rudog.com and get weekly articles on topics that relate to them and their sport. It's great! There's no contract, it's pay as you go through PayPal. Seriously, it can't be any easier or cheaper.
What kind of articles and education do you get? It's always something different, never predictable. This week's topics covered steroids, creatine, and hydration. There's tons of other stuff, too, like recipes for quick meals, new food products, and menu planning strategies. Everything is archived so the great content never goes away. For example, chiropractor and BJJ roller Mark Zuber did an awesome multi-week series last year on how to prevent injuries. It is soooo worth reading! Once you subscribe to Rudog, you get the additional benefits of discounts on consultations, nutrition analysis and more. You can also shoot an email if you have questions about nutrition or need a suggestion on something. For those that are super motivated, there is a feature that allows you to create your own meal plans and track what you eat. Members can also get some dietitian help here for no extra cost. :)
Rudog does work with fighters individually, both pro and amateur, all over the United States. Technology lets Rudog be everywhere. If you are serious about your career as a fighter, you need to be serious about your nutrition training. Make it a priority.

If you think you might want to try it out, shoot me an email from the website or using the address below and I will give you a one week trial membership. If you are interested in working privately with Rudog, please call or email to set up an appointment. What have you got to lose?

Mary Bell, the fight dietitian
mary@rudog.net
972.82.RUDOG

Eat AND Drink While You Train

2010-06-11T18:13:00.001-05:00

The following is an example of an article written exclusively for the Rudog website where only Rudog Members have access. If you like it, join Rudog and get this stuff all the time! $9.95 a month, pay as you go!
Next week has an indepth look at steroids as well as an article on creatine and if it's ok to use.

Fighters and coaches always have a training plan. They sometimes have an eating plan. They rarely have an eating plan for while they train. Take a minute to think about that. Does your training include eating and drinking? It probably needs to and here's why.
Proper fueling and proper training are partners. They work together. You can't have one without the other. Proper training isn't proper unless it is coupled with proper fueling. Likewise, just eating right doesn't get you in shape or ready to fight. You have to put training with it. It reminds me of those ridiculous muscle ads that promote a supplement that's supposed to get you "RIPPED". Legitimate athletes know that taking pills and powders doesn't do anything. They know it is the HOURS of hard work that produces the ripped bodies. Ask a fighter this, "If you could only pick ONE, which would you do? Work out or drink shakes?" Enough said. You gotta do the work. You can only do your best work when you are eating right.
What most trainers fail to do is train their fighters in a way that minimizes hitting the wall or gassing out during workouts. They generally train with the overall goal of actually completely exhausting the athlete. That is their measure of a "complete workout". This is understandable in terms of being able to take the athlete to that "mental edge"; That point where they think they are going to die and they want to give up, but then push past it. This is mental toughness and that's a necessity. Along with that, the athlete doesn't really take breaks for water. That would be a sign of weakness. They have to be able to train in extreme conditions, no expectations for water. That is more mental toughness. The problem is, while trying to simulate the upcoming cage fight, they really aren't simulating it at all. The fight is either 15 min or 25 minutes of all out effort, with water breaks in between each round. This needs to be simulated in training.

Research shows that hydrating at scheduled intervals keeps body temperature cooler and reduces the rate of glycogen (stored carbohydrate) utilization by nearly 16%. This means you can exercise longer and better!

For exercise lasting longer than one hour, a fluid replacement drink, like a sports drink, is recommended. Sports drinks should contain 4-8% carbohydrate and 0.5-0.7g of sodium per liter. Gatorade and Powerade are good choices. You want to start your fluid intake early during exercise, before you get thirsty. Depending on the thirst mechanism as an indicator of when you need to drink is unreliable. The goal of drinking fluids during exercise is to maintain electrolytes, body temperature, plasma volume, heart rate, and provide fuel to the muscles.

Now that we have covered the need for hydrating during exercise, let's talk about the need to provide a fuel source for exercise that lasts longer than 1 hour. Carbohydrate intake during exercise helps to maintain glucose levels. It reduces fatigue and improves performance. A muscle that is exercising needs glucose for energy late in the workout, thus the need to eat something during the workout. However, if you wait too long to eat, the glucose won't be available in time to help.

If your workouts aren't all that you want them to be, you may want to take a look at your hydrating and fueling strategy during training. Have your diet evaluated and get a customized recommendation for your training and eating goals. Get with Rudog and get Rudog Ready for your next fight. What are you waiting for?

If you like getting information like this, you need to become a member of Rudog. This is one of MANY informative pieces that are written every week! As a member, you can contact Rudog directly for questions or further discussion on these topics and more! Only $9.95 a month!!!

Proper training in the gym, proper training in the kitchen!

2010-06-07T20:13:00.001-05:00

I just finished a grocery shopping trip with a client today. We were stocking up on healthy foods for the fridge and pantry. We just went aisle by aisle and strategized about the various items that would work for this client's taste preferences and need for convenience. Naturally, we toured Whole Foods and had no problem accomplishing our goal! I love opportunities like this because the personalization of the education is so great and the client goes home with a meal plan strategy that is ready to implement.

I bring this up to make a point. Regardless of who you are or what your health and fitness goals are, you need to make eating healthy a priority. If you don't know how to select good food to keep around the house, get someone (Hi, Rudog?) to teach you. If you are a fighter and you don't really know how to cook, learn!! Rudog can help you. The passion of Rudog is to get MMA guys eating right. To get guys cooking their own food....and eating it! It takes a little time and a little money. Get a group of guys to pitch in and share the cost and get some "What to Eat When I Train" instruction. Just like proper training in the gym, get proper training in the kitchen. Eat Rudog Smart.

Mary Bell, the Fight Dietitian
http://www.rudog.com/

UFC 114: Rudog thoughts and comments

2010-06-02T23:06:00.000-05:00

Let me remind you that Rudog boldly claimed on Friday, May 28th, on the Rudog Facebook page that Rashad would win. I really couldn't believe that so many people---especially fighters----thought Rampage would pull it off. Come on, guys! You train, you know! You CAN'T take off that much time, go make a movie, and then be at your absolute best for one of the biggest fights of your life? No professional fighter in his or her right mind would operate like that. You guys know as well as I do (and I don't fight professionally) that just missing a couple of weeks screws up your timing, your sharpness, your diet, all of it! Enough said.

Now, it just so happens that while in Vegas for the UFC Expo, Rudog happened to be dining at the same restaurant that Rampage was on the Friday night before the fight. I won't say where it was, because the waiter did tell us that he eats there before every fight. (According to my math, that would mean he only eats there once a year??) So I will let Rampage keep his privacy :). However, I was trying to choreograph how Rudog could meet Rampage and give him my clever, yet bold pitch, " I have something that you will need after tomorrow night." And then hand him my awesome Rudog card......but further evaluation revealed that this was unlikely. He was out with about 8 other people, one of which was his "diet guru". Completely surrounded. It would have been rude (although completely on Rudog brand) to interrupt. Ah, but he did have to get up to go to the bathroom.....the large, over muscled diet guy went with him. Too bad. The face to face never happened, but I do know that he ate a salad and a bowl of pasta with red sauce. Huh? Yep. If I had to guess, I would say that he cut all of the weight he had to for weigh ins, and now he was doing the carbo loading. Stupid strategy and completely outdated. We see how things worked out. I am not even going to mention the diet guy's name because I don't want to boost his search rating. But if Rampage wants to work with Rudog, Rudog is ready.

Mary Bell, the Fight Dietitian
http://www.rudog.com/

MMA Nutrition is on the Rise!

2010-05-26T17:38:00.000-05:00

Whenever I am at the gym for kickboxing, I see so many great things going on. Last night I was watching one of the fighters I work with train.... and he was REALLY training hard. It was a completely exhaustive workout. I wanted to vomit on his behalf. It was while I was watching him that I started thinking about all the areas of nutrition education there are to work on with the MMA community. The sport is so new and really JUST starting to get in on the nutrition scene. I am not talking about the whole "supplement scene". That part makes me sick. I don't really see the need for MMA fighters to get all hooked up with supplements like the body builders have done. It is soooo cheesy and doesn't even fit with the training goals of the MMA fighter. We've all seen it. The fighter who is too bulky is less flexible, has less endurance. gets dehydrated more quickly, etc. ANYHOO, that's a blog for another day! My real point is this: the guys who are really serious have quietly begun to include good, personal nutrition counseling into their training programs. They know that this tiny, subtle part of their regimen is actually the glue that holds it all together. My fighters are learning stuff that improves their endurance while training, maximizes recovery, and keeps their muscles trained to store as much fuel as possible. I love it! Props to Guy Mezger and the guys at his gym. They get the big picture and have really helped put Rudog out there for their fighters. Last weekend, Derek Campos nabbed a victory in his fight, but suffered a broken jaw. Rudog may be doing some special diet stuff for that....I am thinking foods that fit through a straw..... Another good reason to have a dietitian on hand! When you need a high calorie, liquid or soft diet someone has to know how to put that together. ;) I am really looking excited about the things Rudog is putting together for one of the fighters. It is going to completely transform his training. Stay tuned!

Dymatize Elite Gourmet Bar Tastes Good!

2010-05-18T00:32:00.000-05:00

I just finished tasting a protein bar called Elite Gourmet. I was VERY skeptical. I didn’t even want to try it, in spite of its delicious sounding flavor, caramel toffee crunch. ( I do have a serious week spot for ANYTHING caramel.) The deal is, I just don’t care for most of the supplement bars out there. They tend to be so artificial tasting, tough to chew, and full of artificial sweeteners. This one was really good.

It tasted normal, almost like a candybar. There was a tiny, tiny aftertaste due to the sucralose in it, but it was barely noticeable. This is probably due to the combination of sucralose with sugar alcohols. It does have some sugar and sweetened condensed milk as well, but not a lot. The texture and chew-factor was also great. I give it a thumbs up! This bar would be a great snack, a breakfast kickstart, or a post workout food.

It’s made by Dymatize and provides 15g protein and only 17g of carbohydrate.

I am a huge fan of the Powerbar Harvest Energy, Toffee Chocolate Chip. It is my absolute favorite. However, I could see working in a few of the Dymatize Elite Gourmet bars now and then!

Rudog Thoughts on Shogun, Machida, Daley, Koschek, Kimbo, Mitrione....

2010-05-09T15:14:00.001-05:00

The blog has to talk about UFC 113!!!! What a great fight night! That might have been one of the best UFC's I've seen. Others have had a good fight or two, but this one had a great overall fightcard. Shogun looked awesome, Machida looked worried. I saw an interview with Machida where he is talking about his hand surgery and how much better it felt, but I wasn't buying it. He just didn't look convincing. Something in those eyes reflected doubt. Plus, Machida was undefeated. Shogun wasn't. Nothing like the taste of defeat to serve as your motivation. When you're undefeated, you don't have that. Shogun was amazing. It was a great fight, and one that will serve as motivation for Machida for sure. He will be REALLY hungry for the next one.

Kimbo Slice is always interesting. He looked like he had slimmed down quite a bit from a year ago??? Maybe I am misremembering.....but 36 is old for the cage. Anything over 30 starts to be a factor for endurance, pain threshold, etc. (Even Faber is starting to feel the difference....) Mitrione threw some leg kicks that Kimbo just didn't check and he could not hide the pain. I think that messed with him mentally and then he also just got tired. It was a good fight, sort of, but not a particularly good match physically. The height, weight, and reach differences were huge.

Now the Koschek and Daley fight was greatly entertaining!! The trash talk leading up to the fight was EXCELLENT, the NOT touching gloves was right on character for both, and the "illegal knee" that wasn't was more icing on the cagefight cake. To watch Kos just keep Daley on the ground while he whispered sweet nothings into his ear was greatness. The sucker punch was cheap, although extremely accurate and totally provoked, but made for a fun finish in terms of entertainment. The GSP match up will be interesting for sure, and Kos has alreay trash talked all of Canada with regard to the ass whooping they are going to get......I'm not missing that one.

Did anyone watch the Stout/Stephens fight? That one was another great one. Extremely well matched, went the distance, and then to split decision. I do think Stephens won that one, but a rematch would be interesting.

So I am left wondering if there is any penalty provision by the UFC for actions like Daley's?? That is NOT classy and brings to mind visions of "Million Dollar Baby". I don't think that's the kind of reputation UFC should be interested in promoting so I will be curious to see what follows.

I noticed several fighters were gasing out early.....wonder if they are thinking about working on that diet thing?

Mary Bell, the MMA dietitian
www.rudog.com

Get More Fiber!

2010-05-06T17:16:00.000-05:00

It's not a pretty topic. Certainly not one the guys are talking about during breaks. I take that back, there is one fighter on FB who gives his friends a poop report. TMI if you ask me. That being said, people who are really active, drink a lot of fluids, and eat a lot calories can frequently fall short on the fiber. It's not hard to get enough, but you do have to put a little thought into it. Fruits and veggies are the most straight forward way, but you have to eat a lot of them. By a lot, I mean more than 5 servings every day. Other ways to boost the fiber intake are cereals high in fiber and whole grain pastas and breads. Frosted Mini Wheats and Grape Nuts are two of my very favorites. Oatmeal with dried fruit is good, too.
So, a day's worth of high fiber foods might look like this:

Breakfast:
Oatmeal w/raisins
Whole Wheat toast or bagel
Banana

Lunch:
Whole Wheat bread (like for a sandwich)
Salad made with dark leafy greens
Piece of fresh fruit

Afternoon Snack
Grapenuts w/vanilla yogurt

Dinner
Whole Wheat pasta or grain
large dark leafy green salad
Cooked Veggie

Now, these foods only represent the fiber foods for one day, this is NOT a complete diet. All of these provide around 50g fiber for one day. The goal is 25-35 g per day for the average person. It doesn't look that hard does it? Well, I can tell you this.....anytime you are increasing fiber in the diet, make darn well sure you are drinking a LOT of fluids....or it WILL be HARD, if you catch my drift.

Mary Bell, the MMA Dietitian
www.rudog.com

Supplements: Beta Alanine

2010-04-22T20:11:00.000-05:00

This week's blog is focusing on supplements, with a brief look at beta-alanine. A more fully detailed article will be available to Rudog members on the Rudog site, where there will be information given about other specific supplements, what their function is, and whether or not they actually do what they are advertised to do.
When trying to decide whether or not to take a supplement, you need to first decide what type of supplement you are in the market for. For the sake of simplicity, let's boil it down to 3 major categories:

1. Supplements that improve performance and/or recovery
2. Supplements that decrease fat
3. Supplements that improve general health

So, for example, you wouldn't need to take a supplement that increases muscle recovery if your main goal is reduce body fat storage. Remember the Rudog mantra, "Know what you take, know why you take it" If you don't know the answer to BOTH of these, then you should NOT be taking it. I have to tell you up front that anytime you start reading about supplements, you have to expect that there will be some word usage that might seem fancy or complicated. That is the nature of chemistry and all things science. Sometimes there just isn't a plain, old-fashioned word to use. Don't be afraid to look something up if you don't know what it means!
Let's take a look at beta-alanine, which is a supplement that is marketed to improve performance and recovery. This could have potential benefits to the MMA athlete, for sure.
Beta-Alanine
This is a nonessential amino acid. That means the body can make this amino acid all by itself, without it needing to be provided through diet. More specifically it is a beta-amino acid. This is different from regular alanine. Beta-alanine is not involved in the building of other proteins. It is a component of a substance called carnosine, which occurs in the diet mainly through meat.

When muscles are exercised, lactic acid and hydrogen ions are produced. These products cause the pH of the muscle to drop (become acidic) and contribute to fatigue and decreased performance. You may feel the burn, you may not. Regardless, it is still occurring. To counter this, the body uses "buffers" to soak up the additional H ions that are being produced. The goal is to get the pH back to normal in the muscle. Beta-alanine is a key component of carnosine production. This is important to know because carnosine is a very effective "buffer" that is found in Type I and Type II muscle fibers. Check out an earlier article on the Rudog site that talks about knowing your muscle fiber type. Taking beta-alanine can increase carnosine production which can then reduce the amount of fatigue in the muscle. Translation: you can workout longer with better performance.
If you are into weight lifting or some other type of anaerobic activity, this should be of interest to you. Research really does seem to back this up. It would appear that as muscle concentrations of beta-alanine increase, performance in high intensity workouts improves.

Intake range for effectiveness should be anywhere from 1-4g daily. Side effects are minimal. One strange one (though not harmful) is parathesia--transient and benign tingling in the upper extremities. High levels have been known to cause a depletion of taurine, so you may want to supplement taurine while supplementing beta-alanine.

It is ALWAYS a good idea to talk with your physician or registered dietitian before starting use of any supplement. If you don't already have a dietitian that you work with, even if just occasionally, GET ONE. You are just protecting yourself, ultimately. Be smart about what you do to your body.

Mary Bell RD/LD
www.rudog.com