Losing those last 10-15 lbs

QUESTION:
I was put on the pill in high school to help clear up skin problems and was on it for about five years during which I gained about 40 pounds. Now some of that weight was part of going to college and getting stuck with dining hall food and I'm aware of that. I switched pills about mid-way through my freshmen year (from Yasmin to generic Ortho-Tricyclin for insurance purposes) and that was when I put the bulk of the weight on. I had food cravings all the time and it was nearly impossible for me to lose the weight. I tried literally everything. Weight Watchers, South Beach, you name it I did it. I went off the pill about a year ago and have since dropped 25 pounds without making any real change to my diet (which is high in veggies and whole grains and low in saturated fats) and exercise. Intense food cravings are gone and my normal hunger signals have seemed to return. However, I can't seem to lose another pound. I've been stuck at the same weight about two months now. I eat pretty healthy, trying to get lots of vegetables and I exercise regularly. So I guess this very very long winded question boils down to what suggestions do you have to help me drop the last 10 to 15 pounds besides the typical stuff you can read in most health magazines about plateaus.


ANSWER:
There are so many drugs out there it is amazing. The funny thing with drugs is that the same drug can be used by one person to help with a life debilitating problem whereas another person can take the same drug for aesthetic results. Take viagra (which I talked about in a previous post). Men take it to help with sexual performance and women take it to improve blood pressure. Same thing with supplements. Glutamine can help those with RLS (restless leg syndrome) and athletes swear by glutamine to enhance muscle gain and recovery. The question I posted is a perfect example of a drug known to most people as a way to prevent unwanted pregnancy but in this case, it is being used to clear up acne.
The problem with drugs is that there are side effects. While the drug is working to minimize symptoms for a certain aliment, you dread the list of side effects that seems never ending. Some side effects are worse than others. For example, weight gain from a birth control isn't as bad as platelet aggregation, increased BP&HR and tremors from Nicoderm CQ (you may have seen the commercial or at least heard the side effects on the radio).
See, the big problem with people taking hormonal medications is that they are designed to alter your hormones in a very POWERFUL way. It is no surprise that a drug makes a person feel depressed, anxious, tired, hungry or without appetite. A foreign substance is in our body and our hormones are reacting to it.
I'm not going to be the one to say if a person should or shouldn't be on birth control or on any pill for that matter. However, my role as a nutrition "expert" is to suggest natural ways to keep your body healthy to either prevent, minimize or treat serious problems (ex. disease, illness, infections, etc.).

A big problem with a lot of individuals is the idea that you are doomed with your weight loss goals if you do take prescription meds. Even if you don't take meds, I know how frustrating it is to feel like you are doing everything right with diet and exercise but you still continue to hold onto those stubborn 10-15 extra lbs.
Here are some of my suggestions to knock off those extra lbs..even if you think you are doing everything right.

I think the best thing you can do for your body is to feed it healthy foods packed with great nutrients. If you are doing that on most days of the week...that is a perfect start to losing weight! However, even eating healthy foods can cause a person to not lose weight. Just because a food is low fat, sugar free or low in calories, you can't eat more of it and justify that at least you aren't eating the foods that are higher in calories. Healthy eating is all about balance. It is better to eat a little of everything that a lot of one thing.

When it comes to meals and snacks I recommend eating protein with ALL meals and snacks. Secondly, eat a small snack (around 50-80 calories) of protein or fiber about 15-30 min before a meal such as nuts, cheese, milk, yogurt, apple/pear slices, string cheese, cottage cheese, carrots, etc. Not only you will prevent a sudden rise in blood sugar at the meal, but you will also prevent overeating and perhaps, second helpings. You never want to go into a meal starving, especially if you are an athlete trying to teach your body to efficiently use and store potential fuel for a workout or race.

When it comes to teaching your body it use fat your fuel, understand that it won't be the end of the world if you go to bed a little hungry. I'll never forget the first time I told Karel to workout on an empty stomach when we first starting dating. He specifically told me "I will die if I don't eat before a workout!" Oh-Karel :)
Furthermore, it is recommended to workout for an hour or less on an empty stomach (if you workout first thing in the morning) at least 3-4 times a week or, eat small protein/carb snack (100-200 calories) before afternoon workouts. Also, when it comes to losing those last 10-15 lbs you want to make sure that your metabolism is burning during the day. It is important that you eat 3 x 400-500 calorie meals and 3-5 x 100-200 calorie snacks + 100-200 extra calories/day for every hour of training. Use those extra training calories as pre and post training snacks, rather than adding those calories to your meals and feeling too full to snack during the day.

Unfortunatly, I find that the time that people don't eat (due to weight loss goals), is immediatly after a workout (protein drink or small snack, depending on the workout) or before a 75-90 or more min workout (around 125-250 calories, depending on the length of a workout). Here's what happens to most people who try to lose weight the unhealthy way...perhaps you didn't want to add calories to your day so you tried to run in the afternoon without a small pre trianing snack. You had no energy during the workout but made yourself run (or partake in a spin class) anyways. Then, later in the evening (after dinner) you have a one-on-one conversation with yourself that it is ok to eat that ice cream in the fridge because you finished the run (or workout) that you did a few hours ago. Then, you end up overindulging on a snack because you plan to workout hard the next day and then the horrible cycle continues day after day.
Your goal as an athlete (or exercise enthusiast) is to have energy in the body and to use that energy to push your body out of the comfort zone. If you just "try" to get through a workout on an empty stomach or tell yourself that you will lose weight quicker if you don't eat after a workout, you will only end up overeating later in the day or feeling the effects of poor recovery.
Part of losing weight is pushing your body during workouts. You can only cut out so many calories at meals and snacks before your diet gets extremely boring and unhealthy. I agree with low calorie diets but less than 1500 calories a day will not support any daily exercise routine. And, part of being at a healthy weight is having muscles, a brain and a strong heart that are trained with daily exercise. There is no point having a lean body and not being able to do anything with it.
Adding intervals or weights to a training plan makes your body work a little harder and because the workouts are designed to be less than an hour, you have plenty of opportunities to recover and work hard in a short amount of time. Intervals are one mega calorie burning workout!
You never want your body to get use to the same training routine. However, having said that, your body needs time to train. Your body will not magically let you run for 90 minutes at an 8min/mile per hour pace if you haven't trained it to do so. If you haven't lifted weights in a few weeks, don't lift like a maniac on a monday morning and expect to have a quality week of workouts. Good luck walking on Tuesday for that matter.
KEY POINT: if a workout is designed to be more than an hour, be sure that you pace yourself. If your workout is less than an hour, bump up the intensity. Sure there are recovery and tempo days and some days when something is better than nothing but if you are determined to drop those last few lbs, give your body some fuel and make that body work!

Hope this helps!

Protein for the vegetarian (or any athlete)

How does a vegetarian athlete get healthy protein in the diet in order to properly recover and feel satisfied at a meal? Oh-and choose to not be 100% organic/natural because she has to stay on a tight food budget in order to pay for rent, animal food, travel, races, school, etc....

What's in my kitchen right now which gives me a little to a lot of protein (no particular order)
Nuts
Seeds
Cereal
Oatmeal
Mushrooms (yep-protein in those)
Veggie burgers
Low carb wraps
High fiber bread
Chickpeas
Corn
Sweet potato
Beans
Tofu
Cheese
Cottage Cheese
String cheese
Eggs (1/2 yolk with every 3 eggs I eat...I go through a lot of eggs/day)
Yogurt
Milk
Natural Skippy PB
Whey protein powder (Body Fortress from Wal-Mart)


Here is a great protein-rich dinner for a vegetarian (or any athlete):

Salad:
Add any of the following...
Strawberries
Apples
Grapefruit
Peanuts
Sunflower seeds
Carrots
Onions
Chives
Carrots
Cucumber
Lettuce





Tofu
Italian bread crumbs
Tofu
1/2 tbsp olive oil
Garlic
Onion flakes
1/2 veggie burger





Omelet
3 egg whites
1/2-1 egg yolk
Skim milk (Soy milk doesn't cook well)
Shredded cheese
Tomatoes
Garlic
1/2-1 tbsp. Olive oil

Crockpot and Panini Maker

If you don't have a crockpot...go get one! Right next to our Panini maker, the crock pot is one of our favorite kitchen gadgets!
All credit goes to Karel for the first recipe because he made thie meal in our crockpot. The second recipe is vegetarian friendly and one I am sure EVERYONE can enjoy...PB&J panini! Enjoy!

Chicke Cacciatore with Veggies
Ingredients:
Chicken breasts
Potato
Peas
Garlic
Carrots
Onions
Can of Sloppy Joes sauce
Tomato sauce
Seasoning soup mix (watch sodim when adding seasonings)
Pepper
Parsley

Throw everything in the crockpot and cook for 6 hours and viola!








Beer for prep...and dinner




PB&J Bagel Panini

1 whole grain bagel (less than 240 calories)
1 tbsp natural skippy peanut butter
1-2 tbsp low sugar strawberry jelly
1-2 tbsp raisins
1 tbsp sliced almonds
dash of cinnamon


Turn on Panini maker to medium heat. Spread PB on 1 side bagel and 1-2 tbsp jelly on other side of bagel (the jelly side will lay down on the bottom of the panini maker and the PB side will be on top. Put a dash of cinnamon on jelly. Sprinkle raisins and almonds on jelly (bottom of the bagel) and close sandwich with PB side of bagel.
Cook on panini for a few minutes.
YUM! I recommend 8 ounces yogurt (I like vanilla) with this sandwich.
I love making PB&J for our road trips..a yummy filling meal ;)

Recipe!

I thought I would take a break from questions (more to come next week!) and post a few meals that I have created in the past week. Enjoy!

Healthy Pot Pie

I was feeling a little creative the other day. I wanted to use a package of reduced fat croissant rolls that I have had in the fridge for a while. Usually I use the dough for croissants w/ jelly but this time I wanted to make a meal for Karel.
I thought about doing a croissant bread pizza but I've done that before. So I made this recipe up as I went along. You can use whatever lean meat you choose for the inside and for my vegeterians you can use veggie meat or tofu.

Ingredients:
*1 package reduced fat pillsbury (or generic brand) croissants (usually by the eggs and cream cheese in the grocery)
*1 cup low sodium vegetable soup
*Lean meat (I used 96% fat-free, low sodium Deli Ham for Karel)
*Veggies: Chickpeas,peas, corn (about 1/4-1/3 cup of each. You can use frozen veggies. Beans can be substituted for chickpeas)
*1-2 clove garlic (chopped)
*Cheese
*1 tbsp. Olive Oil
*Seasonings: Cayenne pepper, chili flakes, pepper

1) Preheat oven to 350 degrees.
2) Cook veggie mixture and garlic(you can use whatever veggies you want) on a non-stick pan w/ 1 tbsp. olive oil. Cook on medium heat for about 10 min. (stir occasionally). Turn off heat and add lean deli meat or tofu).
3) After draining soup from can, pour 1 cup of vegetable soup in veggie mixture. Stir in soup. Add seasonings (cayenne pepper, chili flakes and pepper). Leave pan covered.
4) Open croissants and use 3/4ths of the package. DO NOT roll out the dough!
5) Spray a cooking pan w/ Pam (2-3 quick sprays).
6) Lay dough on pan. Use fingers tips and palm of hand to spread out dough. You may want to spray you hands with Pam (1 squirt) to prevent dough from sticking (take off your rings!).
7) Cut dough in half.
8) Slowly spoon veggie mixtur/soup mixture on the middle of the dough until most of the dough is covered.
9) Top w/ 1 slice cheese (or 1/8 cup shredded cheese)
10) Use other piece of dough to cover veggie mixture. Press down edges with fork.
11) Bake for 10-15 min or until the bottom gets a little brown and top feels firm. If your oven has a broil setting, switch to broil after 10-15 min and broil for an additional 2-3 minutes until top is slightly brown.







Croissants

Since I didn't use the entire package of croissants, in order to save calories (yes-Karel ate the entire pot pie and asked if that was it...even with a large fruit, veggie and nut dark green salad.) I wanted to use the rest of the dough for desert. You can use whatever low sugar or sugar free jelly you want (I like grape and strawberry. Smuckers makes a reduced sugar strawberry jelly in a squeezable container which is a bit cheaper than the jar of low sugar jelly). I added nuts and dark chocolate chips ontop of the jelly. You fold the croissant from the bottom part of the triangle toward the pointed top.
I cooked the jelly-filled croissants at 325 degrees for 10-15 minutes. Check around 10 minutes so that you don't burn your croissants. You will know they are ready when the top is golden brown. The jelly may run out when the croissant is finished cooking. I had a little extra dough so I made a nice breadstick that I snacked on with my dinner salad.
Enjoy!
*Who said that healthy eating has to be boring???

Snacks!

Here is another great question from a blog reader...

QUESTION:
I have a generally good idea of what I should be eating on a daily basis - hot cereal in the morning and a balanced lunch and dinner. Where I struggle is in the snack department. I wouldn't say I eat copious amounts of unhealthy snacks, rather the problem is that I don't snack too much at all. I think this is leading to me overeating on my lunch and dinner. If I have fruit I just wind up feeling hungry again so that isn't helping. I know I need to add protein in, but I need some help getting creative with my snacks. For awhile I was eating an apple with natural peanut butter all the time…but that got boring and I quickly dropped that practice. Any suggestions on how to keep things interesting, healthy and satisfying all at the same time?

ANSWER
I can't tell you how many people email me regarding snack ideas. In my opinion, a snack is useful to keep the blood sugar stable. So many times people forget about snacks because meals are over-portioned or too high in fat and there is no desire to snack. Although this may seem like a good thing because you are not eating calories between meals, there is a greater chance that a missed snack will add calories later in the day.
Since Americans LOVE to eat meals (hence why portions are so big), my idea of a filling and healthy snack is a mini meal. I don't find that a piece of fruit is a good snack. Sure, you can have fruit for snacks but an apple or grapes for a snack will leave you hungry and starved well-before dinner.
I recommend that all snacks have a combination of carbs and protein. Instead of choosing bars which lead you to believe that you are receiving a great amount of protein, choose quality protein sources which provide your body with essential amino acids that your body can use for repair. Most protein in packaged food is broken down several times during digestion and that 20g protein bar may give you 5g by the time you are done processing it. However, eggs, milk, whey protein, cottage cheese and beans have a great higher biological value of protein compared to boxed and packaged foods.
Be sure your carbs are complex and high in fiber or whole grains. Avoid sugary cereals if you are choosing to top your yogurt off with cereal. Avoid white bread, even if you are getting 45 calories per slice. Nature's Own Double fiber bread has 50 calories per slice, 5 grams fiber, 1g sugar and 4grams protein!
I recommend that your snack is around 125-250 calories, depending on how many snacks you are eating between meals. If you are a routined person, who eats meals at the same time every day, I recommend around 200-250 calories for your snack in order to keep you satisfied between meals. If you rarely know when you will eat lunch or dinner, work out at lunch time or mid-morning/mid-afternoon, or go more than 5 hours between meals, I recommend having 1 x 125-150 snack every 2-3hours, so that you are snacking twice between meals. I always recommend a small protein or fiber snack (around 50-75 calories) around 15-30 min before a meal to prevent overeating, but having a healthy snack every few hours will keep your metabolism going and blood sugar stable.

*Before I give my snack options, always be sure that you are drinking plenty of water during the day. We tend to eat when we are thirsty so always have a big glass of water before, during and after meals. Carry two sport water bottles (around 20-24 ounces) of water with you at all times during the day.

Here are some of my snack ideas (mix and match to give you the calories you need to keep you satisfied between meals:

*1 Wasa cracker w/ 1/2-1 tbsp natural PB and 3-4 slices of banana
*1 Wasa cracker w/ 1 tbsp. whipped cream cheese w/ 4-5 almonds
*60-80 calorie low fat yogurt w/ 1/4 cup dry cereal/granola
*60-80 calorie low fat yogurt w/ sliced fruit (2-3 pieces of small fruit, sliced)
*100 calorie bag of popcorn w/ seasonings (cayenne pepper, pepper, chopped garlic, paremesean cheese, etc.)
*1/4 cup fat-free or reduced fat cottage cheese w/ sliced almonds, cinnamon and raisins
*1/4 cup fat-free or reduced fat cottage cheese w/ 1/4 cup canned fruit (rinse and drain fruit before using)
*1 sugar free/fat free chocolate pudding w/ 1/4 cup trail mix or granola
*1 slice high fiber bread (Nature's Own) w/ 1 tbsp PB and 1 tbsp low sugar jelly (open face sandwich)
*1 slice high fiber bread (Nature's Own) w/ 1-2 thin slices lean deli meat (or 2 thick slices of tofu) w/ 1 tbsp. hummus
*1 slice high fiber bread (Nature's Own) w/ 1 thin slice deli meat (or 2 thick slices of tofu) w/ 1 tbsp. hummus and 1 thin slice of deli mozarella or swiss cheese
*1 cup of your own trail mix (mix in container: puff cereal, granola, dark chocolate hershey kisses, nuts, raisins) w/ 1 glass skim/soy milk (around 8 ounces)
*1 string cheese w/ sliced apples or pears
*10-15 sliced veggies (medley of carrots, cucumbers, edemame, celery, tomatoes, onions, brocoli, etc.) w/ 1/4 cup salsa
*10-15 sliced veggies (medley of carrots, chickpeas, edemame cucumbers, celery, tomatoes, onions, brocoli, etc.) w/ 2 tbsp hummus
*1/4-1/3 cup oatmeal w/ 1 tbsp raisins, topped with 1/8 cup granola or dry cereal
*1/4-1/3 cup oatmeal w/ fresh fruit
*100 calorie sugar-free oatmeal (found this at Wal-mart)
*1/2 scoop whey protein powder w/ 8 ounces skim milk (mix in shaker)
*1 cup skim/soy milk w/ 1 ounce dark chocolate
*1/2 sport bar (be sure the bar is less than 220 calories and without a thick icy-coataing to avoid sugar alcohols or unhealthy calories) w/ 1/4 cup trail mix
*3 egg whites w/ 1 string cheese
*2-3 egg whites + 1 whole egg scrambled (cook in microwave for 45-90 sec. Spray bowl with spray butter or pam to prevent sticking) w/ 1 slice high fiber bread or 2 WASA crackers
*1 veggie burger w/ sliced veggies


I'm sure I will think of more snacks as I go on the rest of my day.
Here is a pic of my afternoon fruit snack which I LOVE after a hard morning of training...


A snack from Karel's lunch:



I'd love to hear your snack ideas!

National Nutrition Month Part 2

I received a lot of great questions last week from various blog-readers and I'd like to post a few of them.

Here is a great question for all the mothers out there with newborn babies and/or future mothers (and fathers). Laura (from the healthy cooking post) answered this question since she has a lot of experience from working with WIC and other various pediatric clinics.

QUESTION:
"I have a 20 month old daughter who only weighs 19 lbs. The pediatrician says if the baby doesn’t start gaining weight soon it could lead to developmental problems. Currently she is in the -3% range for weight, and 40% for height on the charts. But not even being on the chart for weight is kind of scary. So do you know of any healthy way to make a baby grow? I don’t want to just start giving her mcdonald’s and ice cream just to put junk pounds on the kid."

ANSWER
First we have to know how much her baby is taking in caloric wise-how many glasses of whole milk she is getting in a day and what her food intake is? It is likely that the baby is not receiving enough calories. There is a small chance that the parents are giving her enough and she is not growing right now, but may have grow spurt. However, there could be other causes as well.

Based on the age/weight she gave me 19 lbs (8.63 kg) her estimated needs ~900 kcals (102 kcals/kg) for appropriate weight gain and ~11-14 gm protein/day (1.2-1.6 gm/kg/day). This is based on the RDA recommendations.

Age range 12-23 months requires:
Dairy: 4-6 servings (serving =4-6 oz whole milk-NO SKIM or 1%. The baby is still developing fat to cushion the brain up until 2 years of age and fat is important).
Meat and other protein foods: 2 servings (1/2-1 oz meat, 1 egg, 1/4 cup legumes; peanut butter is NOT recommended at this time (choking hazard)
Breads, cereals, and starches: 6 servings (1/4-1/2 slice bread, 1/4 to 1/3 cup rice, pasta, or dry cereal
Fruits and vegetables: 4 servings (3 oz juice (limit to one serving juice), 2-3 tablespoons fruits and/or vegetables. Avoid crunchy foods if the baby is not ready.
Fats and oils: DO NOT LIMIT-but obviously healthy fats-which infant should get from whole milk should be appropriate
I never recommend the 'miscellaneous' category to children-this would be candy's, sweets, soft drinks.
Small amount of appropriate age cookies or cake at a birthday party would be ok.

I do not usually like to recommend Pediasure because it tends to fill the infant up and they would rather resort to the pediasure versus the good food-causing a delay in development.

I think if the baby is being underfed-which is very common, especially in new parents or "health consciou" parents, you should let the physician know and ask for other suggestions. If a baby is born premature, the baby might be right on target, but you still need to add some additional calories to her diet.


I think Laura did a great job answering this question. I'm syre there are lots of mom's/nurses/dietitans who can related to this problem and offer other suggestions. But the theory that "this worked for this person, so it should work for you" doesn't always work. Just like the struggles with "adult" weightloss (or weight gain), what works for one person doesn't necessarily work for other people. Even if you aren't pregnant and this question doesn't or will never apply to you, I think we can all take away that healthy REAL WHOLESOME foods are always recommended, from the first days of life, as opposed to microwaved, boxed, canned, pre-made or frozen. But, when people (or baby) are not receiving adequate nutrients in the diet for various reasons, then supplements are required.

Thanks LAURA!

A whole lotta cycling!

This weekend was filled with a lot of bike riding and very little rest. I am finally sitting at the computer with my feet up and listening to the TV in the background. Campy is sleeping next to me and Karel is out with his guy friends here in Tampa Bay, enjoying a few beers.

First I will start with my weekend, which is much less entertaining than Karel's weekend.
My workout on Sat was tough. I am finally training for an IM. With a 3:30-4 hour ride and 45 min run on the schedule I was actually looking forward to training on the roads outside of my parents house and sticking my legs in their pool when I was finished.
I think brick workouts are SO important for IM training and even though I still have a LONG way to go until the "Big" brick workouts, every brick is important.
My ride went by super fast because I had certain sets for my entire ride. I had certain power zones to stay at but here was the set:
30 min. warm-up
50 min tempo w/ 10 min recovery
2 x 20 min sub-threshold (lower end) w/ 10 min recovery
5 x 5 min threshold w/ 4 min recovery
Total: 70 miles, 3:45
The wind was blowing like crazy so I made sure to break up each of my sets so half was in the tail wind and half in head wind. I wanted to practice staying in my zones and really working on my comfort level of knowing what my zones feel like, regardless of tail wind.
After the ride it was time to run. I ran for 22 min and felt really good. My hamstring got extremely tight on Wed during the first of 3 x 1 mile 10K pace runs. I decided to not take a chance on injuring myself and I was SO happy that I didn't act like the stubborn athlete that I once was. I took thurs and fri off from running and took into account this brick workout. My hamstring felt great and I was really lucky that I was smart about this one.
After 22 min it was time to get Campy. Off we went for 15 min to give me a hot 37 min. brick run. It was nearly noon and I was ready for breakfast.
This morning I slept in (6:58am) and headed out for my 2 hour run around 7:30am. The run went really well and I had a lot on my mind. I was zoning out the whole time. I ran for 1:52 and finished my run with Campy for a nice 2hr and 5 min. I told Campy we wouldn't be running faster than 8:30 min/miles for the end part of my run but he ignored me.

Ok-now the exciting stuff (with pictures).
Karel raced in the annual Tampa Twilight Criterium in downtown Tampa last night (Sat). Karel LOVES crits and especially when they are at night. The race started around 6:40pm and the race was 65 min. + 3 laps. For those who have never seen a criterium (which I recommend if you ever get the chance to watch part of a cycling race), the racers race for 65 min and then they have 3 laps left. So much went on in the first 65 min. but it was around 30-40 min that a 4-man break away took off and eventually, in the last 3 laps, they lapped the field. So, the whole group was back together and the main field (which were racing with the 4-man break who lapped the field) were racing for 5th-10th place (to be in the money).
The course was also really technical in one area of the course. The street was super windy with cobblestones and then a right turn with barely any room to move. It was scary to watch but of course, that is where all the spectators like to stand. My parents and I (and Campy) walked all around the course so we had lots of great views.
I took a lot of pics and most of them were blurry cause the Pro guys were racing way too fast for me..and it was getting dark. However, I did get a few good ones.
Karel's second race was in Pinellas Park at 1:30pm. The race was close to 100K which means the guys raced 28 laps for close to 60 miles. Crazy!
Unfortunately, I was pooped prior to the race and Campy could barely keep his eyes open. I felt so tired and cranky and Karel told me to just go home. I didn't want to leave and I really wanted to stay but I was just fading away by the minute. The race was late so we were there for about 1:45 before it started and after about 45 min. of watching them pass by every 4 minutes, it was time for me to head home. I felt so bad and I guess the training caught up to me. What a bummer but I think it is just part of IM training. You can't be 100% all the time and hopefully, for all my IM athletes, you have to have supportive friends and family. You can't use the IM excuse all the time but I'm learning that I need to rest every now and then.
Well, to sum up the weekend, Karel placed 8th in the twilight crit which was amazing! We couldn't believe it with such competition out there!
Karel placed 9th in the circuit race today! Top 10 once again..seems like a phase he is going through this season. I'm so proud of all his top 10 finishes. There were around 75+ starters at each race and I'm so amazed that Karel can sprint to the line with Pro's who train and race full-time (without working 45 hours a week, like Karel).
Enjoy the pics!

Athlete and Vegetarian...can you be both?

It's my turn!

This topic is close to my heart because, well, I am a vegetarian (Lacto-ovo). I have been living a meat-free life since I was 12 years old, which makes almost 15 years that I have been a competitive athlete, getting stronger on non-meat protein. Everyone knows my love for animals and that is how it all started at such a young age. Now I live a life of healthy eating in order to keep my body clean and well-fueled. I can say it took me a good 10 years to find out how to eat like a vegetarian athlete rather than an athlete who loves eating carbs to fuel workouts(ex. high school and college swimming years). It's not always easy (ex. traveling) to eat healthy on a budget, as a vegeterian, but I am always learning about what to feed my body as an athlete and I think being a vegetarian just makes life a bit more fun...and interesting.
When I was in graduate school, many of my professors and researchers in the field told me that I wouldn't succeed as an athlete because I don't get enough protein in my diet. During this time, I was just about to do my first marathon and at the time, I would probably have to agree with them that I was not getting enough quality protein. However, times have changed and now my poor recovery days are a thing of the past.
I never preach vegetarianism to people and seeing that my family, my husband and most of my friends eat meat, I don't judge people by what they eat. Although it takes a little effort to read menus ahead of time to check for "Marni-friendly" foods (as Karel would say), I know what food my body needs on a daily basis and I love giving my body the right fuel to help me get stronger, healthier and faster as an athlete.

I hope you enjoy the article...

Athlete and Vegetarian..Can you be both?
Marni Rakes, B.A., M.S., CISSN

Have you ever considered going green? According to FamousVeggie.com, you may recognize some of the following names; Carl Lewis* (track star), Murray Rose (Olympic swimmer), Pat Reeves* (Power lifter), Billy Jean King (Tennis Pro), Ed Moses (Olympic athlete) and Sally Eastall* (marathon runner). Uncertainly, you’ve heard of Albert Einstein, Ben Franklin, Bob Barker, Charles Darwin, Henry Ford, Isaac Newton and Upton Sinclair. Of the list mentioned, including myself (Marni Rakes), all are vegetarians.

Since many individuals, both young and old, are choosing vegetarianism for the reason of animal rights, religion, ethics or health, it is becoming more common for an athlete to choose a diet free of meat. (*Vegans)

Training requires protein

Despite the comments from the non-vegetarians, not everyone requires meat, fish or products from animal origin to live a healthy and active lifestyle. Besides, gaining muscle mass and building strength requires exercise, training and a balanced diet, not just a high consumption of protein. If you are a vegetarian looking for a more active lifestyle or a competitive athlete seeking a change in the diet, do not allow a skeptic to convince you that you can’t be an athlete and a vegetarian.

If you took a look at the stereotypical protein-rich diet of a non-vegetarian, food choices probably include milk, eggs, fish and meat. However, as our carnivore friends are under the belief that their daily intake of animal products offers plenty of protein, let’s consider what the meat-lovers are most likely consuming.

Typical eating habits of non-vegetarians

Searching for the most affordable milk in the dairy isle of the grocery can be overwhelming, but 1% or 2% milk in addition to high fat creamers, high sugar yogurt and fatty cream cheese appears more appetizing to the average dairy consumer than light, watery skim milk or fat-free cottage cheese. Need I mention the look you receive when you tell a non-soy drinker that you actually enjoy soy milk in your cereal. And although egg whites provide one of the highest biological values of protein, some athletes continue to choose 3-4 sunny-side up eggs with bacon, ham and cheese for a morning sandwich. Fish is filled with heart-healthy, omega fatty acids but when fried and soaked in butter, you have one heart unhealthy catch when eating out at your favorite local restaurant. And not to mention the poor nutritional value of “protein” bars for a recovery snack, here comes the burger with fries which tops off the list for the non-vegetarians who claim that a vegetarian diet can’t be healthy...especially if you are an athlete.

What you need as an athlete-regardless of eating status

Regardless of vegetarian status, if you asked the typical athlete, he/she probably doesn’t consume enough protein to meet the demands of training. Ultimately, as a competitive athlete, your number one concern is a high percentage of daily quality proteins and complex carbohydrates, with limited calories from simple sugars and unhealthy fats. In order to gain strength, increase lean muscle mass, increase metabolism and decrease weight, all athletes should be conscious of the best sources of protein for the diet- regardless if it comes from an animal. Therefore, choosing to eat tofu instead of a chicken will not sabotage your performance!

Ultimately, a vegetarian diet emphasizes the most advantageous sources of protein for your active lifestyle. Many vegetarians go out of their way to emphasize heart-healthy protein as oppose to the meat-eater who often eats fatty and heart unhealthy meats. If you choose to eliminate animal protein from the diet, which contains a high amount of protein and often, a high amount of fat, you must look for ways of replacing those foods with a healthy protein-alternative to foster performance gains.

Regardless if you are a long-time vegetarian or an athlete thinking of making the switch to a diet free of meat, all athletes should consume a balanced diet with around 25-30% of their daily calories coming from food rich in quality protein (15-20% fat, 55-65% carbohydrates). Likewise, athletes should aim for atleast 1.4-1.8 g/kg body weight of protein per day.

No matter what type of diet you prefer, vegetables and fruits, carbohydrates high in fiber and low in sugar, healthy fats and high quality protein are the best foods to emphasize in a heart-healthy diet. If you consume the best protein sources at the right time, it doesn’t really matter what you choose to call yourself when you are feeling confident with your active, healthy diet.

Emphasize variety in your protein source

Because plants and fruits contain far less quality protein (in terms of amino acids) and iron compared to animal protein, you must have a variety of meat-free foods for your protein-rich, vegetarian diet. If you think eating a protein bar will increase your daily intake of protein, you’re only receiving a small amount of protein listed on the label after absorbing and digesting that bar. Rather, drink your soy milk or whey protein drink, eat your nuts or enjoy a cup of cottage cheese. With all meals and snacks, seek quality protein, high in amino acids, to complement foods rich in fruits, vegetables and complex carbohydrates.

Types of Vegetarians:

Lacto-Ovo Vegetarian – No meat or fish, consumes dairy products and eggs.
Ovo Veggie – No meat or fish, consumes only eggs.
Pesco Vegetarian – No poultry, beef or pork, consumes only fish.
Vegan – Omits all foods (and usually products) of animal origin and consumes only raw or plant-based food.
Semi Vegetarian – Eliminates red meat or occasionally omits meat, fish and/or eggs from the diet. Usually the first step of becoming a full-time vegetarian.

Foods rich in protein:

• Grains (Barley, Millet, Oatmeal, Rye, Wheat, Buckwheat)
• Tofu
• Veggie meat
• Beans (black, garbanzo, soy, navy)
• Legumes (lima, lentils, peas)
• Couscous, Brown Rice or Quinoa
• Whey or soy protein powder
• Hemp (seeds, powder, flour)
• Milk (soy, skim)
• Nuts and seeds
• Dark, leafy green vegetables (spinach, romaine, kale)
• Fortified cereal
• Peanut butter
• Eggs (whites contain most protein)
• Cottage Cheese
• Yogurt
• Cheese
• *Veggies (Broccoli, Zucchini, Mushrooms, Cauliflower, Brussels Sprouts, Peppers, Watercress, Beets, Artichokes, Eggplant, Okra, Tomatoes)
• *Fruits (Blueberries, Blackberries, Grapefruit, Pear, Banana, Orange, Strawberry, Papaya, Grapefruit, Cherries)
• Potatoes and Yams

*Due to the small amounts of quality protein content, fruits and vegetables should be combined with quality protein-rich foods. Ex. mushrooms with egg whites, beans and veggies or blueberries with cottage cheese.


Marni holds a Master of Science in Exercise Physiology and is a Certified Sports Nutritionist (CISSN). Marni is a Level-1 USAT Coach and is currently pursuing a Registered Dietician Degree. Marni completed the 2007 Ford Ironman World Championships in Kona, Hawaii and is currently training for IMKY in August. Marni enjoys public speaking and writing. She has several published articles including monthly articles on Irongirl.com and Beginnertriathlete.com and in Hammer Endurance News, Shape magazine and Triathlete Magazine.

Healthy Cooking and Homemade Meals

My last dietetic professional is my friend Laura Rellihan. I listed her bio at the end of the article so you can read all about her experiences in the dietetic world. I knew Laura and I were meant to be friends when she showed up to Master swimming in a bathing suit with a healthy food print. Seeing that I have swept her under my wings and shared all of my experiences with triathlons, we have lots of fun together (usually chatting in the pool for kick sets) when we talk about anything from her first triathlon (St.A's) to healthy cooking.
I think this article is just what everyone needs to get going on eating right (the motto of National Nutrition Month). She could not sum it up more perfectly of the importance of making your own meals and enjoying what you put in your mouth.
Enjoy!

Healthy Cooking and Homemade Meals
Laura Rellihan RD, LD/N

For some of us, even the idea of cooking stresses us out, not to mention all the slicing, dicing, and sautéing. Fortunately, the idea that we don’t have the time in our busy lives to cook a healthy meal, and the need to be a chef or culinary expert to produce a quality meal using quality ingredients from scratch are simply myths, typically beaten into our brains over time by the food industry. Can healthy cooking really be easy and exciting for some people? Take Rachel Ray, a modern entrepreneur in the world of cooking. She takes a variety of ingredients, making well balanced meals, not always low in fat or calories, but low in preservatives, full of nutrients, and shows us how cooking can be fun, easy, and only "30 minutes". As a registered dietitian, I not only love to teach good nutrition, but the vital role cooking plays, in the world of nutrition, I hope that this article will inspire you to cook healthy meals.

In my childhood years, I used to take pictures of the meals I prepared. I found it exciting that there were so many colors on my plate and the beauty it displayed. Then to find out later that the colors resembled something: vitamins, minerals, and antioxidants. Now as a registered dietitian, I get to preach the good news about fruits and vegetables and the benefits they have on our health. Fruits and vegetables provide vital nutrients for your health and the maintenance of your body. They can also lower the risk of cancer and heart disease, the number one killer of women today!

It is especially important to include 3-5 servings of fruits and vegetables a day. One serving is equal to one cup raw or cooked fruit or vegetable, one cup of fruit or vegetable juice, or two cups raw leafy greens. I encourage my clients to try and make their plate as colorful as they can and challenge them to fill half of their plate with vegetables. I also encourage them to pick out a fruit or vegetable that they have never had and learn about the vitamins and minerals it provides and the benefits they provide on our health.

Take this yummy chicken, carrot, cucumber salad, seen below, for example. It can be used as a snack or a meal with a piece of fruit and is a great source of protein for the training triathlete and for some triathletes constipation may also be a problem, this recipe is also a good source of fiber. Let’s break down some of the ingredients. Carrots are considered what some people would call a super food: foods that contain vitamin A, vitamin C, and fiber. Vitamins contain antioxidants that help fight free radicals-preventing disease and cancer. Free radicals are unstable molecules in the body created by normal metabolism and by environmental stresses such as cigarette smoke, pollution, and charred meats. They can also lead to disease and aging by changing the structure of the body's cell walls, DNA, and protein, disrupting their important functions.

Well balanced, homemade meals can help us all get the nutrients and antioxidants we need, not to mention giving us more control over what we consume, and even save us money in the long run.
“Let food be thy medicine and medicine be thy food.” - Hippocrates.

Chicken, Carrot, and Cucumber Salad
Makes 4 servings:

• 2 cups chopped cooked chicken breast (about 1 pound) (may use Tofu in place of chicken if vegetarian)
• 1 1/4 cups chopped seeded cucumber
• 1/2 cup matchstick-cut carrots
• 1/2 cup sliced radishes
• 1/3 cup chopped green onions
• 1/4 cup light mayonnaise or plain yogurt
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon bottled minced garlic
• 1/4 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/8 teaspoon black pepper
• 4 green leaf lettuce leaves
• 4 (6-inch) whole wheat pitas, each cut into 8 wedges
To prepare:
Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients (through pepper) in a small bowl, stirring with a whisk. Add mayonnaise mixture to chicken mixture; stir until combined.
Place 1 lettuce leaf on each of 4 plates; top each leaf with about 1 cup chicken mixture. Place 8 pita wedges on each serving.
Nutrition Information:
Calories: 382 (25% from fat)
Fat: 10.4g (sat 2.1g,mono 2.7g,poly 4.3g)
Protein: 40.7g
Carbohydrate: 31.4g
Fiber: 5.1g
Cholesterol: 102mg


Laura is licensed registered dietitian currently working at St. Luke’s hospital in Jacksonville, Florida. She is a proud Gator and graduate of the University of Florida. After graduating with a bachelor in Food Science and Human Nutrition, she went to work for Women, Infants, and Children (WIC), in Jacksonville and Bay Pines VA Health Care System in St. Petersburg, Florida. Upon moving to Virginia, she worked with Inova Health System in Fairfax, VA for several years. During that time she initiated the nutrition program at Ida Lee Recreational Center in Leesburg, VA, which consisted of various nutrition classes, personal counseling, and the FitKids Nutricamp. She is also an active member of the American Dietetic Association. In addition to working in clinical nutrition, and teaching about nutrition, she is also very passionate about fitness and the role it plays on health. Laura enjoys swimming, cycling, and running and is currently training for the St. Anthony’s Triathlon.

Good versus Too Good

My next dietetic professional is Ryan Andrews. Ryan has more credentials than I can dream of, but maybe I'm just jealous :) I met Ryan at my first ISSN conference in New Orleans (same one where I met Cass from the previous post). Ryan really got me interested in sports nutrition and from his bodybuilding background I was really intrigued how nutrition can play such an important role in the physique of the human body. Because I was just starting my graduate program and not yet a competitive triathlete, I had no idea that one nutrition conference would start a lifetime of wanting to know everything about sports nutrition.
I think this article by Ryan is just great for all of us. We can all relate to the topic of foods that are good and just too good. This article makes me think of the several times that Karel orders something when we travel and when I try it I say "that can't be healthy..it tastes way too good!"

Good versus Too Good
Ryan D. Andrews, MS, MA, RD, CSCS, NSCA-CPT, ACSM-HFS, CISSN

I like food that tastes good.
I DO NOT like food that tastes too good.
Food that tastes too good kind of freaks me out.

I remember early in high school when I would frequent fast food joints, that stuff tasted too good. I didn't want to stop eating it. I would physically be full, but for some reason I would want to keep eating it.
You know what I'm talking about.
Now I eat foods on a daily basis that are good, and I enjoy them. But the foods I regularly eat definitely aren't too good.
Yes - a difference exists.
Foods that are too good don't have a place in my weekly food rotation. Why? I don't want them there. They scare me. My appetite regulating systems go knucklehead and nothing positive happens.
Now - we aren't brain dead. We can be smart when eating some of the foods that fall under the too good category. However, I'll warn you, it may require your willpower and cognitive eating skills to kick in. Uh oh.
I've noticed some trends over the years (in clients, via societal observation, my own habits, in kids, etc.) that have led me to decipher between foods that are good and foods that are too good.

Are you ready to see my list? Let's do it.

Good:
Raw, unsalted, nut butter (simple, satisfying and tasty)
Too Good:
Salted, sugar added peanut butter (too much stimulation for my taste buds)

Good:
Brown rice, veggie stir-fry made at home (after one plate, I'm good)
Too Good:
Rice and veggies stir-fry from the local Chinese take-out (after one plate, I'm ready for 5 more - can I hear it for salt, oil and MSG)

Good:
Raw, unsalted nuts/seeds (a few handfuls and I'm content)
Too Good:
Roasted, salted, and sweetened/flavored nuts (can you eat the entire Costco wholesale container?)

Good:
Plain, homemade popcorn (a couple bowls and I feel great)
Too Good:
Oil added, salt added, sugar added popcorn

Good:
Baked potato/sweet potato (tasty and satisfying)
Too Good:
French fries, baked potato/sweet potato with Earth Balance, potato chips (don't want anymore, yet still want to eat them)

Good:
Sprouted grain bread (a slice of this stuff with hummus or nut butter and I'm good)
Too Good:
Regular flour/enriched breads (too light, too fluffy, too unsatisfying)

Good:
Fruit (if I eat two pieces of whole fruit, I'm feeling good about my food intake for the day)
Too Good:
Dried fruits (that was only a 5 pound bag? Gosh....)

Good:
Oatmeal, quinoa, buckwheat, corn, wild rice, most any plain, steamed whole grain (one bowl and I'm good)
Too Good:
Standard cold breakfast cereals with added sugars and salt (I spent way too many days after junior high eating massive bowls of Cinnamon Toast Crunch)
or
Crackers, pretzels (you know the drill)

Good:
Homemade raw cookies with dates, walnuts, and coconut (dense - I am satisfied after one or two)
Too Good:
Standard flour based cookies with margarine, oil, sweeteners, and processed grains (the combo of oil, flour and sweetener is taste overload)

Good:
Beans/chickpeas (one of natures perfect foods)
Too Good:
Beans with lard in a huge flour tortilla with salt and cheese from your local restaurant (Taco Bell gives beans a bad rap)

A lot of this makes sense, doesn't it?
I mean, when you look at the list, the common theme is that the too good foods have been altered. They are man-made products (or a whole food with added man-made ingredients). Too good foods aren't true to what you would find in nature.
Food companies want to alter foods so that we, the consumers, eat too much of them. When we eat too much, we buy more, and we keep coming back for more. That means more profit for them and more disease and body fat for us.
All of us are a bit different. Some people may classify a particular food too good, while someone else may consider it good.
Have you found any foods that are good and too good? What makes them different?


Ryan's bio:
http://www.precisionnutrition.com/
A nationally ranked competitive bodybuilder from 1996-2001, Ryan trained and worked at The Johns Hopkins Weight Management Center, one of the most recognized and awarded research institutions in the world.

Throughout his time in university, Ryan was trained in Exercise Physiology, Nutrition, and Dietetics. As he has gathered together a huge breadth of knowledge and experience, Ryan was a natural fit for the position of Director of Education here at Precision Nutrition.

Educational Background
Johns Hopkins Bayview - Medical Center Dietetic Internship
Kent State University - MA; Exercise Physiology & MS; Nutrition
University of Northern Colorado - BS; Exercise Science w/ Nutrition Minor

Certifications
ADA-Registered Dietitian (ADA-RD)
ACSM-Health and Fitness Instructor (ACSM-H/FI)
NSCA-Certified Strength and Conditioning Specialist (NSCA-CSCS)
ISSN-Certified Sports Nutritionist (CISSN)
NSCA-Certified Personal Trainer (NSCA-CPT)
ServSafe Certified

Research Experiences
Andrews RD, Gasier HG, Riechman SE. Body composition changes inconsistent with classic energy balance models: a case report. Maryland Dietetic Association Annual Meeting. March, 2006.

Andrews RD, Riechman SE, MacLean DA. Protein intake for skeletal muscle hypertrophy with resistance training in seniors. Int J Sport Nutr Exerc Metab. Aug 2006;16:362-372.

Bowman JM, Hammer SB, Andrews RD, Giguere SA, Riechman SE. Blood pressure responses to resistance training in 60-69 year old men and women. Med Sci Sports Exerc. (abstr) 2005.

Riechman SE, Andrews RD, MacLean DA. Dietary and blood cholesterol and statins increase hypertrophy with resistance training. FASEB J. 2005.

Andrews RD, Riechman SE, MacLean DA. Optimal protein intake for skeletal muscle hypertrophy with resistance training in 60-69 year old men and women. FASEB J. 2005.

Fascione J, Michel DA, Riechman SE, Hammer SB, Andrews RD. The Association of foot arch height and running performance. Med Sci Sports Exerc. (abstr) 2005.

Andrews RD, Lowry Gordon D, Burzminski N, Riechman SE. The influence of food groups and micronutrients with resistance exercise training on bone mineral changes in the elderly. International Society of Sports Nutrition. June 2005. JISSN 2(1);106-107.

Gearhart RF, Lagally KM, Riechman SE, Andrews RD, Robertson RJ. Assessment of relative strength pre- and post-resistance training using the omni resistance exercise scale. Med Sci Sports Exerc. (abstr) 2006.

Gearhart RF, Lagally KM, Riechman SE, Andrews RD, Robertson RJ. Strength tracking using the OMNI resistance exercise scale in older men and women. Med Sci Sports Exerc. In Press. 2007.

Andrews RD. Protein and skeletal muscle hypertrophy. AgroFood Industry Hi-Tech. 2007.

Riechman SE, Andrews RD, MacLean DA. Dietary and Blood Cholesterol, Statins and Sarcopenia Prevention. Journal of Gerontology Medical Sciences. 2007;62:1164-1171.

Thanks Ryan!!

Athletic Amenorrhea

Cassandra and I at the ISSN (International Society of Sports Nutrition) conference in New Orleans

To start the week I will dedicate this to all the ladies out there (don't worry boys, there are more articles to come which relate to everyone). I think this is a popular topic that doesn't get much attention in magazines. Perhaps you have discussed it with people on a forum or you just keep it to yourself. It is also important that males understand the female body requirements and the struggles that we go through in order to be active and strong women. Remember, the human body does wonders for us everyday and we must give it the right fuel on a daily basis.
If you have any questions please email me or post on my blog. If you would like to give your opinion or story, just email me and let me know if you'd like me to post on my blog w/ or w/o your name.

This is from my good friend Cassandra Forsythe, PhD, RD intern, CISSN, CSCS. Author, researcher and nutritionist.

Are you an active woman that has lost her period for more than 6 months in a row and it’s not due to pregnancy or another hormonal alteration? If so, you may be one who is experiencing a phenomenon known as athletic amenorrhea. Amenorrhea basically means loss of menses for > 6months. Women who have lost their periods for no other reason than increased energy expenditure with exercise, are actually putting their health at risk. Did you know that loss of your period is your body’s way of telling you that you’re not eating enough and your estrogen and progesterone levels are too low? Although we have a love and hate relationship with estrogen and progesterone (can we say PMS?), estrogen in particular is necessary for normal bone reformation, and normal cardiovascular function. Women with very low estrogen levels have increased risk for bone fractures due to decreased bone density. They also have heightened risk for heart disease due to dysfunction in the way their blood vessels are designed to work. If these conditions persist, they can lead to the worse bone state possible, osteoporosis, and fatal cardiovascular disease. Yes, even though being active is good for your health, if you don’t eat enough to support your activity, you can and will put your health at risk.
If you have experienced this state, the first thing you need to do is assess whether or not you’re eating enough to meet the demands of your activity. Some women think they’re eating enough, but if you’ve lost your period, there’s a 99% chance that you are not. Inadequate food energy intake will lead your body to divert energy from non-essential functions, like menstruation. One of the primary macronutrients women don’t get enough of when they exercise is dietary fat. Contrary to popular sports nutrition recommendations, women’s bodies use fat very well as a fuel source and when it’s not consumed in adequate quantities, your body may respond by stopping menstruation. Thus, eat an egg yolk with breakfast, snack on nuts and seeds, add nut butter to your favorite sprouted grain breads, eat salmon for dinner, and add avocado and olive oil to your salads. Carbohydrate and protein are also important nutrients as they help your body meet its overall energy needs. Don’t underestimate what your body needs to function normally, because if you do, the first thing to go is your period, and the health of your bones and heart will quickly follow.

http://www.cassandraforsythe.com/
Cassandra is a Ph.D. candidate at the University of Connecticut studying exercise science and nutrition. Originating from Northern British Columbia, she received her MS in Human Nutrition and Metabolism in 2004, and her BS in Nutrition and Food Science with distinction, in 2002 from the University of Alberta in Edmonton, Canada. She will graduate in 2009 and will become certified as a Registered Dietitian (RD) in 2009. Her main research interests are low-carbohydrate nutrition, dietary fatty acids, cardiovascular disease, diabetes, weight-loss, female-specific nutrition and training, and the female athlete triad. Her PhD dissertation project is exploring the ideal fatty acid composition of a weight-maintaining low-carbohydrate diet though a highly-controlled feeding intervention.
Cassandra has written two books that I'm sure you've seen in the stores: "The new rules of women lifting" and "women's health perfect body diet"

THANKS CASSANDRA!!!! :)

National Nutrition Month

From http://www.eatright.org (American Dietetic Association website)
National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.

I'm honored to be so close to being apart of this great organization. Everyday I learn more and more about nutrition I get more and more excited to obtain my RD credential and get more involved with dietetics.
My passion will always lie with sports nutrition. I live and breathe sports nutrition and I love helping people with sports nutrition. I love reading research, studying and comparing products and helping athletes with their own daily and training nutrition plans. Perhaps one day I will be able to work with elite and pro athletes on a national or world-wide level, but for now I enjoy working with age-groups and primarily, newbies.

My goal for the next week is to teach everyone more about nutrition. Perhaps you will learn something new and maybe you will hear familiar facts that are well-worth hearing again. However, I've got a few dietitians lined up with some great information for everyone! I encourage everyone to read my blog for the next week where I will be posting information from other dietetic professions in this field. Because many people who read my blog focus on a healthy and active life, the next few days are focused on topics that are worth discussing. Please pass around the word to other blog-readers to stop by my blog and contribute to a good discussion on these topics. If you want to comment, ask questions or leave any type of nice remark, please do so!
I would also like everyone to email me (mrakes1@hotmail.com) a question regarding sports nutrition or general nutrition. Next week I will focus my blog on answering your questions. I'd be happy to re-make recipes that you'd like to make healthier, answer questions regarding supplements, talk about general fueling plans or any other concerns you have regarding nutrition. Because I enjoy all levels of athletes and all types of people, being a triathlete, runner or cyclist is not a pre-req to emailing me a question. I won't include names with my answers so when you email me I will be sure to discuss the topic in a way that relates to all individuals. Don't worry if you think your question is weird. Coming from an exercise physiology background, I love the human body and I'm not embarrassed when it comes to the body and nutrition.
Don't forget to email me your questions to mrakes1@hotmail.com and PLEASE contribute to the blog for the next few days. I appreciate your feedback!

To start off this week of nutrition blogs I'd like to talk about misleading products. Never blame yourself when you can't lose weight, even though you feel you are doing everything to eat healthier foods. If you are choosing foods from the perimeter of the grocery store, you will be more successful in losing weight than shopping in the middle aisles where there are more boxed and packaged foods, as oppose to nutrient dense wholesome foods.
The other day I picked up a box of Special K cinnamon and pecan cereal. I eat oatmeal for breakfast almost everyday but I like to use cereal as a topping. I generally mix together 3-4 boxes of cereal in a large Tupperware container. The cereals include a puff cereal (50-60 calories per cup), a bran cereal (fiber one, raisin bran), a whole grain cereal (ex. cheerios) and a free-be. The free-be can be any type of cereal such as granola, special K special brand (ex. pecan, chocolate, vanilla), frosted flakes, Kashi, lucky charms, etc. I like to fill half of the container with the puff cereal to take up more space. Then I add the bran and whole grain cereal and top off the container (about the top 1/4th) with the free-be cereal. I give it a good shake and then I get a little of everything when I want to have some cereal.
I usually eat cereal w/ yogurt, ice cream (on the weekends), as a topping on my oatmeal, with fruit or in my smoothie (I love a crunch in my protein smoothie). Who doesn't love a crunch? I just find that eating a bowl of cereal is not filling in the morning as a bowl of oatmeal.
Now, as a consumer who may read the outside of cereal boxes and look for the healthiest cereals, it isn't uncommon that you will look at calories and possibly, serving size, when choosing your cereal.
When I had the Special K cinnamon and pecan cereal with my yogurt the other day I was instantly reminded of my high school swimming days of eating 1/2 box of cinnamon toast crunch after swimming on sat morning. Oh how I loved that cereal and back then, well, I could get away with eating half a box. Now, not so much!
After I enjoyed my snack of yogurt and cereal, I jumped on the computer to compare products. This is what I found and you might be surprised of the similar ingredients and similar nutritional breakdowns of calories, carbs, sugars, fats, etc....
Cinnamon Toast Crunch


Ingredients
Whole grain wheat, sugar, rice flour, canola and/or rice brain oil, fructose, maltodextrin, dextrose, salt, cinnamon, soy, lecithin, trisodium phosphate, color added. BHT added to preserve freshness.
Vitamins and minerals: calcium carbonate, zinc and iron, vitamin C(sodium Ascorbate), B vitamin, Vitamon b5, vitamin b2, vitamin b1, vitamin 1, folic acid, vitamin b12, vitamin d3.
Special K cinnamon and pecan



Ingredients
RICE, WHOLE GRAIN WHEAT, SUGAR, PECANS (PECANS, CORN OIL, BHT AS PRESERVATIVE), HIGH FRUCTOSE CORN SYRUP, SALT, MALT FLAVOR, CINNAMON, ASCORBIC ACID (VITAMIN C), REDUCED IRON, NIACINAMIDE, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), VITAMIN A PALMITATE, BHT (PRESERVATIVE), FOLIC ACID, VITAMIN B12, VITAMIN D.

Can you believe the similarities? Now, as far as I know, I haven't seen any commercials of people losing weight on a bowl of Cinnamon Toast Crunch but I've sure seen a lot of promotional materials on Special K cereal and weight loss. Not to mention the protein waters, bars and various products by Special K. I'm not saying that there is anything wrong with Special K and having it in your house (even with the high fructose corn syrup), but isn't it odd that you are inclined to buy Special K in order to lose weight, yet Cinnamon Toast Crunch is just as "nutritious" (using the word loosly).
It would take consumers way too much time and energy to read every single food label and compare products in grocery stores and online. Sure, I love doing it but that is my job. As a future dietitian, I am here to educate people on ways to choose the best products for a healthy and well-balanced diet to support health and physical activity.
If you want to lose weight, eat a little of everything. You won't gain weight with eating ice cream, packaged foods, cheese, bagels, etc. every now and then. It is only when nutrient dense foods comprise the majority of your diet and fruits and veggies and lean protein are merely side dishes to your high-calorie meal. I encourage everyone to start eating right by enjoying wholesome foods. Fill up your fruit and veggie drawers in the fridge and minimize the foods you stick in the pantry. Look for different types of protein such as soy milk when you buy skim milk, veggie burgers when you buy lean meat, chickpeas when you buy beans, egg whites when you buy eggs (use 1 whole egg for every 3 whites that you eat) and tofu when you buy...well, try to add tofu to your meals ;)
Eating healthy can be fun and wow does it make you feel great inside! More so, you feel good about waking up everyday and you never feel guilty about what you put in your mouth. And guess what, eating healthy includes all those little treats that you give yourself every now and then. Starting today, go grab a fruit for a snack and try to find alternatives to your "unhealthy" food choices. Start reading food labels and never feel like the more expensive, organic product is the healthier product. The healthiest product is the one that has very few ingredients. Have you ever read the ingredients for an apple, strawberry, romaine lettuce or cucumber??? :) Stop reading those labels on trans-fat free product such as wheat thins, chips ahoy, triscuits and cookies...trans-fat free doesn't mean calorie-free, sugar-free, fat-free. More so, when products take something out to promote being healthier, something non-nutritional (such as additives, perservatives, sweetners, gums/pastes, dyes, etc.) are added to promote sweetness and satiety.
Start buying foods which contribute to longevity, an improvement in energy/performance and health!

Wonderful Sunday

Today was a great day. It was beautiful outside, despite being inside for most of it. However, I did get a bit of sunshine this morning.
Karel and I rode together. Two times in 1 week! I feel faster already! Karel decided to pass on a crit today and since he didn't schedule himself to work, I had him all to myself all day long! So, how else would we spend our morning than a fast 53 mile ride. I say fast because it felt fast for me. I looked at my odometer at 25 miles it felt like 70. My legs were super tired from yesterday but I felt good on my bike. I drafted off Karel for the entire ride and because he is getting stronger by the day, I just can't imagine how my training will progress if I keep riding with him. I did complain a little bit around mile 30 because we were far away from home and I wasn't sure if I would have energy to get back home. However, we slowed down the pace for a few miles and then back up to tempo for the rest of the ride home. It was a quick morning on the bike for a 3 hour ride and I was ready to take campy for his run.
I didn't want to pass up this run because I have noticed I tend to slack when it comes to a run after a hard bike. I wanted to take advantage of this opportunity since I did a semi-long bike and my legs were super heavy. Although there are several pee breaks for campy I can still keep my legs moving even if we slow down the pace. It was a fun 27 min. run and we were both super hot when we got back home.
At 11:30 my workout was finished and I was happy that Karel was home to make me breakfast! Crepes!! I ate them all day long. First I had my breakfast/lunch crepes and then I had an afternoon snack of crepes. Yumm!
I spent most of the afternoon reading my Nutrition in the life cycle book for my dietetic course but around 5pm we decided to get out of our place and visit a friend.
Our friend Lynn has two dogs which Campy has never met so we thought we'd wear out Campy once more for the day. What a lucky dog!
After the dogs ran around, sniffed butts and played it was time for Karel and I to head home to watch the Paris cycling race on versus that we recorded at 5pm.
what a great weekend! Now I'm ready for a good night sleep!
Here are some pics of Campy and another lottery-winning day...