By Sheila B. April 08, 2010
I've been on the weight roller coaster since I was a kid. I've tried every diet known to man. Nutritional Health Systems finally helped me realize that diets don't work; I needed to learn more about food and how my body uses it. I've seen both Tara Simpson & Stephanie Wise; they are both great counselors. I'm finally keeping the weight off (13 months & still shedding pounds!) No more yo-yoing for me. ...read more
By Cindy L. October 10, 2009
I'm 35 & just started doing triathlons, but I've been running, biking, and swimming my whole life. I trained for about 14 months for my first triathlon; I worked really hard. I practically came in last. When I asked my friends what they thought about why I'd done so poorly, the general consensus was that I wasn't eating the best foods that I could to enhance my performance. I thought they were nuts - I eat a ton of salad! I had no clue what to do, so I searched the web for answers ... it was so confusing! There are so many conflicting views about what's "right" for athletes! I'm so glad I contacted Tara at Nutritional Health Systems; she really got me on track (okay, pun intended!) Tara competes in triathlons, so she really knows what she's talking about ... she's done the IRON MAN! After counseling with Tara, I decided to enter another triathlon. This time I did really well! Next time, I have now doubt that I'll do even better, now that I know what & how to eat to train. ...read more
By Anonymous July 27, 2009
Tara Simpson has helped me tremendously! I have been on a weight-loss rollercoaster for too many years to mention. Nutritional Health System's methods and manners for helping me lose weight aren't your run-of the mill suggestions. NHS taught me how to think about the best way to be good to my body. Tara helped me realize that I'm worth the effort. ...read more
WE HAVE MOVED! To better serve your needs, Nutritional Health Systems has relocated to a larger, more conveniently located office. Please make note of our new office location: The Valley Forge Building 120 South Warner Road Suite 107 King of Prussia, PA 19406 Phone: (610) 688-3050 Nutritional Health Systems located in King of Prussia, PA specializes in nutritional counseling, eating disorders, sports nutrition, medical nutrition therapy and general nutrition. Nutritional Health Systems offers clients the opportunity to enhance their quality of life through health-promoting dietary and nutritional practices. Our professionally trained dietitians assist clients in changing unhealthy eating behaviors and in developing a balanced diet for life. Nutritional Health Systems prides itself on providing a high quality of client care, interactive nutritional planning tailored to clients' needs and positive goal-oriented outcomes delivered in a compassionate and supportive environment. Nutritional Health Systems dietitians are committed to helping individuals find dietary solutions for life. Nutritional Health Systemsoffersnutritional counselingin the following areas::-> Eating Disorders:-> Sports Nutrition:-> Weight Management:-> Medical Nutrition Therapy:-> General Nutrition ...read more
By Nutritional Health Systems July 01, 2010
By Tara Simpson, RD, CSSD, LDN and Gina Barusevicius, MA, RD, LDN Whether your child is an elite athlete or an exercise enthusiast, nutrition can make a difference in his or her plan for fitness. Although it can’t work miracles, proper nutrition throughout the year can allow your athlete to train more effectively, feel better, and positively contribute to his or her overall physical condition and in turn, maximize performance. When preparing and planning for a training program, nutrition for performance must be taken as seriously as training. Variety, moderation, and balance are key. Adequate calories, carbohydrate, protein, and fat are essential for the athlete’s diet. Missing any one nutrient or food group can eventually affect performance. The best muscle fuels are carbohydrates, either simple or complex. Simple carbohydrates, such as fruit or fruit juices and complex carbohydrate such as whole wheat bread, brown rice, oatmeal, and other grains, provide not only energy but also important vitamins and minerals. An athlete’s diet should consist of 55-70% carbohydrate. Inadequate carbohydrate intake will lead to muscle fuel depletion and fatigue. Therefore, eating high carbohydrate foods can assist athletes in sustaining optimal fuel levels necessary for training and competition. Pre-Competition Meals It is a common fear among athletes that eating prior to competing will cause adverse affects, such as nausea and/or stomach cramps. However, research suggests that most people perform better after eating a snack or a small meal. Experimenting with different food types and quantities can help athletes determine the proper balance for their particular needs. A meal or snack should be consumed 1-3 hours prior to competing. This meal should include primarily carbohydrates because they digest quickly and are readily available for fuel. Some choices include cereal, bananas, bread, bagels, crackers, and pasta. The evening before a morning event, your athlete should eat a meal consisting of moderate amounts of protein and carbohydrate and a small amount fat. For example: 3-4oz chicken breast 1-1/12 cups pasta, rice, or potato 2 tsp olive oil or butter fruit or vegetable Then, they should eat a light breakfast 1-3 hours prior to the event to maintain normal blood sugar and enhance their stamina and endurance. For afternoon events, athletes should eat a well-balanced breakfast and a light carbohydrate-based lunch. For an evening event, they should eat a normal breakfast and lunch and then a snack 1-2 hours prior to the event. Keep in mind, they should always eat foods that they are familiar with prior to competition. Leave experimenting with new foods for training. Carbohydrate loading is most beneficial for endurance athletes, such as marathon runners or long-distance triathletes. For athletes in general, more balanced meals are ideal prior to competition. Recovery Nutrition One common error among athletes is insufficient refueling following strenuous training. Lack of proper nutrition following a training session can lead to chronic fatigue, risk of injury, and overall poor performance. Recovery nutrition should include a snack or meal that contains both carbohydrate-rich and protein-rich foods to allow for faster recovery and replenishment of lost nutrient stores. The snack/meal should be consumed within 30 minutes after completing a workout. Fluids Many athletes ignore the importance of drinking enough fluids before, during, and after training. Water is the most important nutrient: 60-70% of the body is water. Fluid loss impairs performance, which can be affected in less than 1 hour without adequate fluid intake. It is important for athletes not to wait until they are thirsty to consume fluids. Remind your athletes to drink 2-3 eight-ounce cups of fluid up to 2 hours prior to the event. Approximately 5-10 minutes before the start of the event, they should drink another 1-2 eight-ounce cups of water or sports drink. During the event, athletes should drink as much water, sports drinks, or diluted juices that they can tolerate. Ideally 8-10 ounces of fluids should be consumed every 20 minutes during the event. After exercise, athletes should drink more than enough to satisfy their thirst, approximately 16-24 ounces. Juices or sports drinks will not only help them to satisfy their fluid needs, but will also aid in replenishing energy stores. Nutrition should be an integral part of your athlete’s training, rather than an after-thought. Proper nutrition can enhance athletic performance and an unbalanced diet may undermine training, leading to poor performance. Therefore, choose foods wisely to help your athlete achieve peak athletic performance. Nutritional Health Systems is a nutrition consulting company based in the Philadelphia area. NHS provides nutrition programs and nutritional counseling services to a wide variety of clients. Co-authors, Tara Simpson, RD, CSSD, LDN and Gina Barusevicius, MA, RD, LDN are well-regarded experts in the field of eating disorders, sports nutrition, and nutritional counseling. For additional information visit www.NutritionalHealthSystems.com (484) 888-6100 ...read more
By Nutritional Health Systems February 16, 2009
There are many different vitamins available on the market. They cost different prices and are available through a variety of manufacturers. Men only have a small range of those vitamins to choose from. They do not need them all but five of them are the most important. ...read more
Sports nutrition therapy improves physical activity and athletic performance during exercise or participation in sports. Chiropractors may include sports nutrition therapy as part of their services. Chiropractor treatments combined with nutrition therapy offer double benefits for athletics. Each indiv... ...read more