Does coffee cause pancreatic cancer? Do B vitamins lower the risk of stroke? Do fruits and veggies prevent colon cancer? These are a few of the hunches about diet and disease from the last 40 years that haven't stood the test of time.
In my latest issue of Nutrition Action, there was a great article on Unexpected surprising findings from the last 40 years. I found all 9 findings incredibly exciting to read and I thought I'd share a few of them with you.
I'll start with one of my favorite topics: SLEEP!!!
Too little sleep can lead to too much fat
Thirty or 40 years ago, who would have suspected that too little sleep could show up on your bathroom scale? Today, we sleep less and weigh more..and the two may be related.
The average American now sleeps one or tow hours less per night than he or she did 40 or 50 years ago. In 1960, an estimated 16% of young adults slept fewer than seven hours a night. Today it's 37%.
"We now have lots of studies on sleep and obesity," explains Kristen Knutson, assistant professor of medicine at the University of Chicago.
"And most find that short sleepers are more likely to be obese than longer sleepers."
A "short sleeper," she notes, is "someone who typically sleeps fewer than six hours a night." But the link is stronger if you look at just five-hour-a-nighters.
For example, in a study that tracked more than 68,000 women, those who slept fewer than five hours a night were 32% more likely to gain roughly 30 pounds over the next 16 years than those who slept for at least seven hours a night.
To find out how sleep deprivation might alter fat deposits, Knutson and her colleagues enrolled volunteers who slept overnight in a laboratory. When they were allowed to sleep for just four hours a night for one or two nights, the researchers saw more ghrelin (A hormone that increases appetite) and less leptin (a hormone that tamps down appetite). than when the volunteers were allowed to sleep for nine hours.
"We also asked each person, 'Are you hungry"' during the day," notes Knutson.
"after two days of shorts sleep, people were hungrier than after the long sleep."
And the more ghrelin and leptin changed, the more hunger changed. "That confirmed our suspicions that these hormones are having a strong effect on appetite," she adds.
IN a month long study, volunteers averaged 1,090 calories a day from snacks when they were allowed to sleep for 5 1/2 hours a night, but only 870 calories a day from snacks when they could sleep for 8 1/2 hours (The participants, who couldn't leave the lab during the study, were allowed to eat as much as they wanted).
They got their extra calories mostly from high-carb snacks like pretzels, chips, crackers, popcorn, snack bars, muffins, cookies, pudding, ic crea and candy.
And they snacked more after 7 pm.
"The less people are allowed to sleep, the more they snack, and it's not just because they're awake fro more hours," says Knutson.
Why would lack of sleep lead to less leptin and more ghrelin?
"Sleep restriction is associated with increased sympathetic nerve activity-the flight-or-fight response," explains Knutson. That stress response "could explain why sleep affects not just leptin secrition but glucose metabolism and insulin resistance."
And insulin resistance-which means that the body's insulin does a lousy job of lowering blood sugar levels-raises the risk of heart disease and diabetes.
Sure enough, "In a recent meta-analysis, short sleepers were more likely to develop diabetes than normal sleepers," says Knutson. Short sleepers are also more likely to end up with high blood pressure.
What's the next step? "To see if extending sleep will make good things happen," she says. "Does it benefit insulin resistance, blood pressure, inflammatory markers, and appetite hormones?"
Time will tell.
Registered Dietitian.....M.S. in Exercise Physiology...Vegetarian...Writer...Speaker...5x Ironman finisher.....2011-2012 Recognized Young Dietitian of the Year...Doggy-mommy...Wife to an amazing Czech cyclist turned triathlete...2x Ironman World Championship finisher...USAT level-1 coach...Oakley women, Brooks Running ID, 110% Play Harder and Hammer Nutrition Brand Ambassador.
1/30/11
Pizza bread and the Right Stuff
Pizza sits really well in my tummy. I just love pizza!!! It's not the triangle shape that I enjoy but rather the combination of flavors from the sauce, cheese, veggies and bread.
I have made so many different types of "pizza" from pizza french bread and dressed-up frozen pizza's to pita pizza's and flat-bread pizza's. Aside from ordering pizza from a local restaurant while traveling, I haven't ordered-out for a pizza in over 2 years. I'm not against ordering out but I'd rather prepare my pizza the way I like it and not have to wait for it to be delivered.
Here's my latest pizza creation. I didn't feel like adding toppings to the pizza so instead I made a little "hot" salad.
Pizza bread
French bread
Tomatoes
Garlic
Mushrooms
Red onion
Spinach
Chives
Cheese
Spices: pepper, chili flakes
Marinara Sauce
0% plain Greek yogurt
Olive oil
1. In a non stick pan, on medium heat, cook mushrooms, garlic and onions in a little olive oil. Cook until golden brown.
2. While veggies are cooking, toast bread and chop spinach, chives and tomatoes.
3. When bread is toasted, spread with a little greek yogurt and marinara and top with a few slices of fresh brick cheese (I used Swiss).
4. Top with tomatoes and chives and sprinkle with spices.
5. Top spinach with veggies. Enjoy!
The Jan/Feb 2011 issue of Nutrition Action is PACKED with AWESOME material. I wish I could type out the entire magazine for my blog readers but I will do my best to provide some great articles for your viewing.
I quickly flipped to the back page so I could read my favorite section of the magazine.
RIGHT STUFF and FOOD PORN
The food porn article was on Pepperidge Farm Petite Cakes (which I will feature in a separate blog) but what caught my eye was the Right Stuff article featuring Finn Crisp Thin Crispbread.
I am sure that my Trimarni athletes know how much I adore WASA crackers as the best pre-training snack (w/ PB) but in the case that we haven't worked together on coaching or sports nutrition, I LOVE WASA crackers. They are a staple in the Sumbal house and go great with cheese, on salads or crumbled on yogurt. I buy mine at Big Lots where they are half the price of Wal-mart.
Hope you enjoy the article.
Finntastic
"Packing so much goodness into something so slim and delicious takes real dedication" says the box of Finn Crisp Plus 5 Wholegrains Thin Crispbread.
Who knew? If you're a fan of Finn Crisp's Traditional Rye Crispbreads, you may have wondered how the company manages to squeeze so much flavor into one remarkably slender wafer (apparently, it's not that easy). Thank goodness Finn Crisp went to all that trouble.
The new 5 wholegrains crispbread adds, well, four other whole grains, "for an even tastier and healthier crunch." And, since the crisps are imported from Finland, the label reveals how much of each major ingredient you're getting. (Wouldn't that be handy to have on U.S. labels?)
The crackers are still mostly rye flour (65%) plus oat flour and oat flakes (8%), barley flour and wheat flour (4% each), and millet (1.7%).
Together, they deliver three grams of fiber for the tow-slice (1/2oz) serving that's listed in the Nutrition Facts, or six grams for the 1 oz. serving that most cracker labels show. And those grams are intact fiber, not the isolated kind (like inulin, oat fiber, wheat fiber, or polydextrose) that bakers use to make impressive (though misleading) fiber claims. It's the real deal.
Bonus: a 1 oz. serving has just 120 calories and 140 milligrams of sodium, so it won't stick to your rib padding...or pressure your arteries.
Spread on a dollop of hummus or a thin slice of Brie, or enjoy them sans topping. Finn is in.
I have made so many different types of "pizza" from pizza french bread and dressed-up frozen pizza's to pita pizza's and flat-bread pizza's. Aside from ordering pizza from a local restaurant while traveling, I haven't ordered-out for a pizza in over 2 years. I'm not against ordering out but I'd rather prepare my pizza the way I like it and not have to wait for it to be delivered.
Here's my latest pizza creation. I didn't feel like adding toppings to the pizza so instead I made a little "hot" salad.
Pizza bread
French bread
Tomatoes
Garlic
Mushrooms
Red onion
Spinach
Chives
Cheese
Spices: pepper, chili flakes
Marinara Sauce
0% plain Greek yogurt
Olive oil
1. In a non stick pan, on medium heat, cook mushrooms, garlic and onions in a little olive oil. Cook until golden brown.
2. While veggies are cooking, toast bread and chop spinach, chives and tomatoes.
3. When bread is toasted, spread with a little greek yogurt and marinara and top with a few slices of fresh brick cheese (I used Swiss).
4. Top with tomatoes and chives and sprinkle with spices.
5. Top spinach with veggies. Enjoy!
The Jan/Feb 2011 issue of Nutrition Action is PACKED with AWESOME material. I wish I could type out the entire magazine for my blog readers but I will do my best to provide some great articles for your viewing.
I quickly flipped to the back page so I could read my favorite section of the magazine.
RIGHT STUFF and FOOD PORN
The food porn article was on Pepperidge Farm Petite Cakes (which I will feature in a separate blog) but what caught my eye was the Right Stuff article featuring Finn Crisp Thin Crispbread.
I am sure that my Trimarni athletes know how much I adore WASA crackers as the best pre-training snack (w/ PB) but in the case that we haven't worked together on coaching or sports nutrition, I LOVE WASA crackers. They are a staple in the Sumbal house and go great with cheese, on salads or crumbled on yogurt. I buy mine at Big Lots where they are half the price of Wal-mart.
Hope you enjoy the article.
Finntastic
"Packing so much goodness into something so slim and delicious takes real dedication" says the box of Finn Crisp Plus 5 Wholegrains Thin Crispbread.
Who knew? If you're a fan of Finn Crisp's Traditional Rye Crispbreads, you may have wondered how the company manages to squeeze so much flavor into one remarkably slender wafer (apparently, it's not that easy). Thank goodness Finn Crisp went to all that trouble.
The new 5 wholegrains crispbread adds, well, four other whole grains, "for an even tastier and healthier crunch." And, since the crisps are imported from Finland, the label reveals how much of each major ingredient you're getting. (Wouldn't that be handy to have on U.S. labels?)
The crackers are still mostly rye flour (65%) plus oat flour and oat flakes (8%), barley flour and wheat flour (4% each), and millet (1.7%).
Together, they deliver three grams of fiber for the tow-slice (1/2oz) serving that's listed in the Nutrition Facts, or six grams for the 1 oz. serving that most cracker labels show. And those grams are intact fiber, not the isolated kind (like inulin, oat fiber, wheat fiber, or polydextrose) that bakers use to make impressive (though misleading) fiber claims. It's the real deal.
Bonus: a 1 oz. serving has just 120 calories and 140 milligrams of sodium, so it won't stick to your rib padding...or pressure your arteries.
Spread on a dollop of hummus or a thin slice of Brie, or enjoy them sans topping. Finn is in.
1/28/11
1 week down, 12 to go!!
I can't tell you overjoyed I am to be a clinical dietetic intern at St. Vincent's Hospital. I imagined that I would enjoy my acute care clinical rotation but this is beyond my dreams. Considering that I have never been admitted into a hospital for an illness, broken bone or condition, this is all a really exciting (and new) experience for me as a future RD.
Aside from interning, this was a planned recovery week from training. I had to change around a few workouts from my normal routine (due to time constraints of being a clinical intern) but other than that, I was able to get in at least an hour to 75 min of exercise every morning this week. The intensity in my training will increase during the next two week of build, but due to my internship, I will be cautious not to increase in training volume during the week. I only have so much time in the morning to train and I can not sacrifice sleep in the morning hours. Weekends will have an increase in both volume and intensity.
Despite waking up at 4:20am every morning this week (aside from recover day Monday), I have a lot of energy and feel very rested. My day is super long but I never feel depleted or drained. Interning and training could be exhausting but I am making it a priority to be asleep by 9:30pm every night (that means that I am in bed at 9pm) to give me a full 7 hours of sleep. I have not been waking up during the night so I have been waking up feeling super refreshed. Additionally, my diet is key to making sure I have enough energy during the day, as well as recovering as quickly as possible from workouts. I spend 30-60 min a day (from 6pm - 7pm) preparing dinner, as well as my breakfast and lunch for the next day. I typically make my next day lunch, from dinner and while I am preparing the dinner I will also get together several snacks/sides for the next day. I am not able to have a planned snack while interning so I make sure that my meals are as balanced as possible. I also make small snacks (that I keep in the dietary offices) for when we finish reading charts and seeing patients on the floor (ex. carrots, apples, cheese, walnuts). My meals are packed with fruits and veggies so that when it comes to dinner, I do not feel as if I have missed any food groups. Also, I always have a snack for the drive home (30 min), so that when I finish interning I am not feeling starved when I get home. This allows me to take Campy for a run before I start preparing dinner and so that I will want to take the time to make a healthy dinner after a long day of training and interning. Most importantly, by planning ahead and sticking to a schedule that is down to the minute, I feel as if this is routine that I can keep up for the next 13 weeks. I don't live my life on what I "once did" or what I'd "like to" do but rather what "I can do". This allows me to plan for the now and prepare for tomorrow.
A few days this week I sipped on protein powder and water between meals in my water bottle just because I was feeling a little hungry as I was adjusting to my new schedule. Thankfully, my blood sugar doesn't drop very quickly after my yogurt, cereal and fruit breakfast w/ wasa cracker and PB (oatmeal wasn't working for me so I had to change) but I make sure that I do not go longer than 4 hours without eating.
Monday was my first day at St. Vincent's and I was able to meet the kitchen staff and several of the dietary office managers. I also met a few of the dietitians but they were super busy (as always) so I wasn't able to talk long with anyone. I got my parking pass and INTERN badge so I guess I am official in the hospital. With my white lab coat, I fit in very nicely with all of the professional people in the hospital. The dietary manager took me on a tour and she took me to the maternity unit for our first stop. The hospital is super big and I have no idea how I am going to find my way around after my 9 weeks of interning. Since I finish with 4 weeks staff relief, I will be playing "Clinical RD" and will have the same responsibilities as the other dietitians but I just can't sign-off my name in the charts.
Tuesday was an orientation day....just what I needed. One of the RD's (I think there are 7-9 RD's that work at St. Vincent's) spent a few hours with me and 2 other interns (from UNF) discussing the forms and charts, as well as electronic charting, that are used at St. Vincent's. She also went over tube feeding calculations (enteral and parenteral) which was really helpful. After I left on Tues, I felt much more prepared for this part of the rotation.
Wed was a great day but an early one. I was at the hospital at 7am (not 8am, like a normal interning day) to spend the day with the dietary technician. We completed LOS (Length of Stay) forms which involved going to the rooms of patients who had been in hospital for 5 days. We needed to see if they triggered on the nutrition database for being at nutritional risk so we looked through the clipboards (outside each room) to find key information that we could checked off our sheets. We then imputed the information in the charts on the computer (St. Vincent's is 90% electronic charting, aside from physicians notes and orders). I seemed to pick up rather quickly with the information that was presented to me today but still wasn't able to find my way around the hospital all by myself. The dietary tech is super nice so overall, it was a really enjoyable day that went by really quickly. We covered almost every floor, from open heart surgery, infectious disease, ICU, cancer and a few others.
Thurs was my first real clinical day with a RD. The RD that I spent the day with was amazing! I am so excited cause I will be spending a few more days with her next week. I could tell that she had interns in the past because she was able to explain everything to me in a way that I could pick up things, very quickly. I still have a lot of learning to do but with two really challenging cases presented to us (a pt. with hyperemesis at x-weeks pregnancy w/ PPN feeding and another pt with severe abdominal bleeding, N/V, 0% po intake and possible x-cancer) I guess you could say I had a really exciting first day as a clinical dietitian.
Everyone at the hospital is super nice and professional. It is a great environment and I love coming HERE every day (Mon - Thurs)
As for the rest of my life...I DON'T HAVE ONE!!!
When I am not training, interning or preparing meals, I am studying. My life is studying but it is paying off in my weekly Fri/Sun quizzes. I try to stay ahead of my readings and studying so that means a little studying every evening. Karel is starting his racing season this weekend and I am bummed that I won't be with him at his first race. I will also miss the next race but plan to go to his race near my parents in Dade City/San Antonio (Karel loves this race weekend).
I can't believe this is the last part of my dietetic internship and I will be eligible to sit for the National Registered Dietitian exam on May 2nd. I don't plan on taking the exam until late June (so that I can study for at least 4-6 weeks).
I am looking forward to keeping you all updated with this exciting part of my dietetic internship!! Thanks for reading!
1/26/11
Protein-packed vegetarian meal
Just because you are a vegetarian, this doesn't mean you can't have a protein-packed meal! I find that many vegetarians (not to mention, vegetarian athletes) feel hungry all day due to the high concentration of carbohydrates in the diet. Compared to protein and fat, vegetarians often find themselves eating and grazing on carbs. More so, even when protein sources are included, there may be very little fat to promote satisfaction.
Sure, fruits and veggies seem to be the obvious vegetarian choices but grains, breads, crackers, cereals, sweets etc. may seem to comprise a large portion of your diet. With a high concentration of carbs (fruits and veggies included), comes an increase chance of fluctuating blood sugar levels, thus causing sweet cravings and a constant feeling of hunger. I can't tell you how many residents I saw in the nursing home (for a short stay, likely due to a fall), with a healthy BMI (18-24) and lab work showing blood sugar values of over 200!! Normal values are likely between 70 and 130 depending on how the blood sugar is taken and when. When I asked them about their current diet, instead of hearing "ice cream and sweets" I heard fruits, fruits and more fruits!! Can you imagine being diagnosed with pre-diabetes or diabetes at the age of 70 or 80 yrs because you eat too much fruit?? With a little education, telling the residents to combine protein with carbs was the easiest way to help control the blood sugars.
I believe that the only difference between me and Karel is that he eats meat and fish and I don't. Therefore, when it comes to a protein-packed vegetarian meal, balance is key. When planning vegetarian meals, I find it helpful to decide on the protein choice, prior to planning the rest of the meal. Once you figure out your protein choice (ex. eggs, tofu, vegetarian meat, cottage cheese, beans) you can then complement that plant-based protein with other macronutrients. Typically, it will be really easy to fill your plate with a variety of carbohydrates (ex. fruit, veggies, grains, etc.) so don't forget about your heart-healthy fats to slow down digestion and help with absorption of fat-soluble vitamins (A,D,E and K).
I hope you enjoy my latest creation!
Protein-packed Asparagus and lentil dish
Lentils
Asparagus
Mushrooms
Tofu
Onions
Garlic
Eggs
1. Prepare lentils according to bag (should take around 20 min).
2. While lentils are cooking, steam asparagus. When asparagus is almost ready (7-8 minutes), add mushrooms. Drain water and season with a little pepper and add 1/2 tbsp olive oil.
3. Cook tofu, onions and garlic in a non-stick pan w/ a little olive oil. Season with paprika to help with browning. Top with chili flakes for a little spice.
4. While tofu is cooking, cook eggs (with a little milk) in a large bowl (sprayed with a little non-stick spray) in the microwave for 60 sec. Give a little scramble with a fork and cook for 30-40 more seconds. Optional - add a little cheese.
Don't forget to make extra's for a super-delicious meal for work the next day!!!
I enjoyed this on my lunch break while interning at St. Vincent's Hospital.
Sure, fruits and veggies seem to be the obvious vegetarian choices but grains, breads, crackers, cereals, sweets etc. may seem to comprise a large portion of your diet. With a high concentration of carbs (fruits and veggies included), comes an increase chance of fluctuating blood sugar levels, thus causing sweet cravings and a constant feeling of hunger. I can't tell you how many residents I saw in the nursing home (for a short stay, likely due to a fall), with a healthy BMI (18-24) and lab work showing blood sugar values of over 200!! Normal values are likely between 70 and 130 depending on how the blood sugar is taken and when. When I asked them about their current diet, instead of hearing "ice cream and sweets" I heard fruits, fruits and more fruits!! Can you imagine being diagnosed with pre-diabetes or diabetes at the age of 70 or 80 yrs because you eat too much fruit?? With a little education, telling the residents to combine protein with carbs was the easiest way to help control the blood sugars.
I believe that the only difference between me and Karel is that he eats meat and fish and I don't. Therefore, when it comes to a protein-packed vegetarian meal, balance is key. When planning vegetarian meals, I find it helpful to decide on the protein choice, prior to planning the rest of the meal. Once you figure out your protein choice (ex. eggs, tofu, vegetarian meat, cottage cheese, beans) you can then complement that plant-based protein with other macronutrients. Typically, it will be really easy to fill your plate with a variety of carbohydrates (ex. fruit, veggies, grains, etc.) so don't forget about your heart-healthy fats to slow down digestion and help with absorption of fat-soluble vitamins (A,D,E and K).
I hope you enjoy my latest creation!
Protein-packed Asparagus and lentil dish
Lentils
Asparagus
Mushrooms
Tofu
Onions
Garlic
Eggs
1. Prepare lentils according to bag (should take around 20 min).
2. While lentils are cooking, steam asparagus. When asparagus is almost ready (7-8 minutes), add mushrooms. Drain water and season with a little pepper and add 1/2 tbsp olive oil.
3. Cook tofu, onions and garlic in a non-stick pan w/ a little olive oil. Season with paprika to help with browning. Top with chili flakes for a little spice.
4. While tofu is cooking, cook eggs (with a little milk) in a large bowl (sprayed with a little non-stick spray) in the microwave for 60 sec. Give a little scramble with a fork and cook for 30-40 more seconds. Optional - add a little cheese.
Don't forget to make extra's for a super-delicious meal for work the next day!!!
I enjoyed this on my lunch break while interning at St. Vincent's Hospital.
1/24/11
Burgers and Fries
Confession, Karel and I got out for burgers and fries all the time.
JUST KIDDING!!!
Why eat out when you can enjoy a meal at home???
A heart-healthy YUMMY Marni Creation!!
Enjoy!!
Vegetarian Burger and Steak Fries:
1 veggie burger
Toppings: Romaine lettuce, steak tomato
Cheese: Jalapeno
Bread: fresh sesame loaf
1 potato cut long-ways, tossed in olive oil and topped with paprika, pepper and a pinch of sea salt. (I like to use long small potatoes and cut semi-thin to cook quickly).
Purple onions, thick cut.
1. Preheat oven to 475 degrees.
2. Place fries on baking sheet, lined with tinfoil. Toss in olive in and season.
3. Place bread in oven for 2-3 minutes or until slightly toasted.
4. Cook veggie burger in oven (on tinfoil in a baking pan) until cooked.
5. Add onions to french fries (toss in oil) and cook with fries. Fries should take around 15 min to cook, they will start to get crispy and a little brown.
6. Assemble your burger and enjoy!
(Not pictured, honeydew that is on Karel's plate)
Chicken burger w/ steak fries
Chicken
Lettuce
Tomato
Onion
Bread
Cheese
Condiment - store-bought artichoke hummus
Potato - same as above
1. Prepare chick to your liking - I used lemon pepper and olive oil for Karel's chicken and cooked it with the fries (in a separate pan)
2. Prepare burger (with toasted bread) to your liking.
3. Serve with fruit or fresh veggie (Honedew was $2.50 at wal-mart on Sunday and super sweet and delicious. The selection of fruit was sad so in addition to apples and bananas I had to pick up something sweet since the cherries I got the last two times, went up in price)
JUST KIDDING!!!
Why eat out when you can enjoy a meal at home???
A heart-healthy YUMMY Marni Creation!!
Enjoy!!
Vegetarian Burger and Steak Fries:
1 veggie burger
Toppings: Romaine lettuce, steak tomato
Cheese: Jalapeno
Bread: fresh sesame loaf
1 potato cut long-ways, tossed in olive oil and topped with paprika, pepper and a pinch of sea salt. (I like to use long small potatoes and cut semi-thin to cook quickly).
Purple onions, thick cut.
1. Preheat oven to 475 degrees.
2. Place fries on baking sheet, lined with tinfoil. Toss in olive in and season.
3. Place bread in oven for 2-3 minutes or until slightly toasted.
4. Cook veggie burger in oven (on tinfoil in a baking pan) until cooked.
5. Add onions to french fries (toss in oil) and cook with fries. Fries should take around 15 min to cook, they will start to get crispy and a little brown.
6. Assemble your burger and enjoy!
(Not pictured, honeydew that is on Karel's plate)
Chicken burger w/ steak fries
Chicken
Lettuce
Tomato
Onion
Bread
Cheese
Condiment - store-bought artichoke hummus
Potato - same as above
1. Prepare chick to your liking - I used lemon pepper and olive oil for Karel's chicken and cooked it with the fries (in a separate pan)
2. Prepare burger (with toasted bread) to your liking.
3. Serve with fruit or fresh veggie (Honedew was $2.50 at wal-mart on Sunday and super sweet and delicious. The selection of fruit was sad so in addition to apples and bananas I had to pick up something sweet since the cherries I got the last two times, went up in price)
1/23/11
Productive training
Early this week I was super tired, my back and legs were speaking to me and I did what any athlete would do...well, what a non-stubborn athlete would do. I RESTED!!! Years ago, I suppose I tried to "get through" workouts for whatever reason. You know, I really don't know why athletes (myself included) feel the need to push through pain, tiredness or extreme fatigue. Seriously, is that 1 hour run, 30 min swim on an active recovery day or 90 min interval bike really worth it? Trying to get through one workout because it is on the schedule or because it gives you an excuse to eat x-food or perhaps it defines your fitness (or toughness factor) will likely increase more days off from training, with no performance gains what so ever.
Looking back, I really regret trying to "get through" so many workouts as if my pain, soreness or tiredness would magically disappear. I learned the hard way, as so many of us do, and injuries and illness come because we don't listen to our body when it speaks to us.
Likely, 24 hours is all you have to wait to overcome the funk that is keeping you from feeling productive but more often or not, athletes don't like to rest.....especially if the schedule doesn't tell you do so.
I have had several close calls with my leg acting up (previous injury which took about 3 years to overcome and hasn't affected me for last 9 months..yay!) and feeling a bit under the weather. I rested, listened to my body and I am still going strong with my training. I suppose that it is easier said than done but I am feeling productive with my training (with a lot of performance gains) despite resting my body when needed. Take it from me and from a physiological point of view, if you can't give your 100% for the prescribed workout (due to fatigue, injury or tiredness) ask yourself is "it" worth it? I know it will be hard but taking care of yourself for a few days will only allow yourself to reap the benefits of listening to your body. In my opinion, it's all about quality training..not quantity.
Because I skipped my workout on Tues (interval bike), I moved the workout to Thurs. I am not a fan of making up missed workouts the next day (ex. adding an interval bike to my already packed training for Wed) but in the case of having a bike on Tues and Thurs, I knew what the rest of my week would bring and I felt confident in moving my interval bike workout to Thurs. Whenever my athletes need to move around workouts, I always ask them to email me first so that I can make sure that they are not doing too many intense workouts in a row. Training is all about getting the most physiological adaptations with the least amount of training stress.
Thursday's bike workout was a killer and there was no way that my body would have accepted the workout on Tues.
Thank you Karel for the crazy hard pyramid set:
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
5 min on, 5 min off
6 min on, 6 min off
4 min on, 4 min off
2 min on, 2 min off
1 min on, 1 min off
For the "on" I tried to hold around 160 watts which is above tempo effort for me (105+ rpm cadence) and for the "off" it was spin easy. This pyramid set has been a work in progress for the last month. This was the longest pyramid that I have done thus far and I was happy with how it turned out. I do my tues/thurs bike rides on the trainer (at 5am) which is much easier than outside to control my power.
After the 1 hour and 45 min trainer ride (which went by super fast), I did 2 fabulous Campy miles and got ready for my last day of interning.
Fri was another fabulous swim. The main set included 2 sets of 4 x 150's with some pull and IM sets in between. I dared myself to swim in the "fast" lane again and with a 2 minute cycle for the 150's, I was doubting my ability to swim with the fasties. I can't recall swimming on that cycle since college but I didn't want to doubt myself before we got started.
Amazingly...I made it!! Granted it was touch and go with about 4-5 sec rest but I made all of the intervals on a 2 minute cycle. I am not sure how I managed to swim 150 yards in 1 minute and 52-55 seconds, but I did it! YIPEE!!
This weekend I felt the good kind of soreness. No lingering injury pain but rather soreness from my last week of build before a well-needed recovery week.
This weekend kept me inside. With 2 full days of studying on my schedule, I needed to get my workouts started and completed before the day got away from me. Sat I was on the trainer for 2 hours and 45 minutes and I didn't mind it one bit. I did my Thurs tempo workout which had a main set of:
3 min VO2max (170+ watts) w/ 3 min easy spin
32 min tempo (138 watts averaged, 95 rpm- which is now slow for me but I was hurting and just couldn't get my legs to spin any faster)
10 min recovery
15 min tempo (142 watts averaged)
5 min recovery
5 x 30 sec on/30 sec off (on are all out just spin as hard as you can go. Typically I can get over 200 watts but today I was just fine with 180..a painful 180).
This tempo workout has also been a work in progress where I started with 15 min and built up to 22 min and now 32 min. I never thought I would hold an interval on the trainer for 32 min but with Karel's excellent coaching I am really seeing progress with my cycling. After the bike I was super tired but my adorable furry friend was begging me for a run. Not realizing that he wanted a "long" run off the bike, Campy and I did an enjoyable 3 mile run in perfect running weather. Thanks Campy for the great run!
Today was a long run on the treadmill. It was cold and I needed to get the workout finished to prep for my RD-prep quiz on vitamins, minerals, deficiencies and acid/base balance. I had lots of entertainment on the treadmill TV to keep me from feeling bored but my main set kept me even more entertained and my workout was over and done with before I even knew it.
30 min warm-up
8 x 40 sec "fast" (9mph) w/ 20 sec straddle treadmill recovery (get the HR up)
Main set 5x's /.5% incline)
.5 miles @ 7:19 min/mile, 10 sec rest, .3 miles @ 6:57 min/mile). 1 min rest (straddle treadmill) and repeat set.
5 min easy jog
2nd main set 3x's:
.25 @ 9mph (1% incline) w/ 1 min rest.
Total: 1 hour and 35 minutes, 12.5 miles (7.9 mph average)
Well, I am officially finished with my "base" training and looking forward to several changes with my training (not to mention my first day at St. Vincent's hospital for my acute care rotation..which starts on MON!!).
I will be adding structured bricks into my workouts (in addition to Campy miles).
I will be doing a 2 week build, 1 week recovery (instead of the typical 3 week build, 1 week recovery).
I will continue working on endurance and speed.
I will continue taking off on Monday.
Time for a little reading to get ready for the upcoming week of interning!
Looking back, I really regret trying to "get through" so many workouts as if my pain, soreness or tiredness would magically disappear. I learned the hard way, as so many of us do, and injuries and illness come because we don't listen to our body when it speaks to us.
Likely, 24 hours is all you have to wait to overcome the funk that is keeping you from feeling productive but more often or not, athletes don't like to rest.....especially if the schedule doesn't tell you do so.
I have had several close calls with my leg acting up (previous injury which took about 3 years to overcome and hasn't affected me for last 9 months..yay!) and feeling a bit under the weather. I rested, listened to my body and I am still going strong with my training. I suppose that it is easier said than done but I am feeling productive with my training (with a lot of performance gains) despite resting my body when needed. Take it from me and from a physiological point of view, if you can't give your 100% for the prescribed workout (due to fatigue, injury or tiredness) ask yourself is "it" worth it? I know it will be hard but taking care of yourself for a few days will only allow yourself to reap the benefits of listening to your body. In my opinion, it's all about quality training..not quantity.
Because I skipped my workout on Tues (interval bike), I moved the workout to Thurs. I am not a fan of making up missed workouts the next day (ex. adding an interval bike to my already packed training for Wed) but in the case of having a bike on Tues and Thurs, I knew what the rest of my week would bring and I felt confident in moving my interval bike workout to Thurs. Whenever my athletes need to move around workouts, I always ask them to email me first so that I can make sure that they are not doing too many intense workouts in a row. Training is all about getting the most physiological adaptations with the least amount of training stress.
Thursday's bike workout was a killer and there was no way that my body would have accepted the workout on Tues.
Thank you Karel for the crazy hard pyramid set:
1 min on, 1 min off
2 min on, 2 min off
3 min on, 3 min off
4 min on, 4 min off
5 min on, 5 min off
6 min on, 6 min off
4 min on, 4 min off
2 min on, 2 min off
1 min on, 1 min off
For the "on" I tried to hold around 160 watts which is above tempo effort for me (105+ rpm cadence) and for the "off" it was spin easy. This pyramid set has been a work in progress for the last month. This was the longest pyramid that I have done thus far and I was happy with how it turned out. I do my tues/thurs bike rides on the trainer (at 5am) which is much easier than outside to control my power.
After the 1 hour and 45 min trainer ride (which went by super fast), I did 2 fabulous Campy miles and got ready for my last day of interning.
Fri was another fabulous swim. The main set included 2 sets of 4 x 150's with some pull and IM sets in between. I dared myself to swim in the "fast" lane again and with a 2 minute cycle for the 150's, I was doubting my ability to swim with the fasties. I can't recall swimming on that cycle since college but I didn't want to doubt myself before we got started.
Amazingly...I made it!! Granted it was touch and go with about 4-5 sec rest but I made all of the intervals on a 2 minute cycle. I am not sure how I managed to swim 150 yards in 1 minute and 52-55 seconds, but I did it! YIPEE!!
This weekend I felt the good kind of soreness. No lingering injury pain but rather soreness from my last week of build before a well-needed recovery week.
This weekend kept me inside. With 2 full days of studying on my schedule, I needed to get my workouts started and completed before the day got away from me. Sat I was on the trainer for 2 hours and 45 minutes and I didn't mind it one bit. I did my Thurs tempo workout which had a main set of:
3 min VO2max (170+ watts) w/ 3 min easy spin
32 min tempo (138 watts averaged, 95 rpm- which is now slow for me but I was hurting and just couldn't get my legs to spin any faster)
10 min recovery
15 min tempo (142 watts averaged)
5 min recovery
5 x 30 sec on/30 sec off (on are all out just spin as hard as you can go. Typically I can get over 200 watts but today I was just fine with 180..a painful 180).
This tempo workout has also been a work in progress where I started with 15 min and built up to 22 min and now 32 min. I never thought I would hold an interval on the trainer for 32 min but with Karel's excellent coaching I am really seeing progress with my cycling. After the bike I was super tired but my adorable furry friend was begging me for a run. Not realizing that he wanted a "long" run off the bike, Campy and I did an enjoyable 3 mile run in perfect running weather. Thanks Campy for the great run!
Today was a long run on the treadmill. It was cold and I needed to get the workout finished to prep for my RD-prep quiz on vitamins, minerals, deficiencies and acid/base balance. I had lots of entertainment on the treadmill TV to keep me from feeling bored but my main set kept me even more entertained and my workout was over and done with before I even knew it.
30 min warm-up
8 x 40 sec "fast" (9mph) w/ 20 sec straddle treadmill recovery (get the HR up)
Main set 5x's /.5% incline)
.5 miles @ 7:19 min/mile, 10 sec rest, .3 miles @ 6:57 min/mile). 1 min rest (straddle treadmill) and repeat set.
5 min easy jog
2nd main set 3x's:
.25 @ 9mph (1% incline) w/ 1 min rest.
Total: 1 hour and 35 minutes, 12.5 miles (7.9 mph average)
Well, I am officially finished with my "base" training and looking forward to several changes with my training (not to mention my first day at St. Vincent's hospital for my acute care rotation..which starts on MON!!).
I will be adding structured bricks into my workouts (in addition to Campy miles).
I will be doing a 2 week build, 1 week recovery (instead of the typical 3 week build, 1 week recovery).
I will continue working on endurance and speed.
I will continue taking off on Monday.
Time for a little reading to get ready for the upcoming week of interning!
1/21/11
Veggie bean and rice stir-fry
Yesterday was my LAST day of Long Term Care. I can't believe how much information I learned, how many different conditions I saw and how much I still have to learn!
In around 8 hours, we saw 18 residents at the nursing home!! WOW-talk about a busy last day! In contrast from the first week of Long Term Care (5 weeks ago), I feel much more comfortable charting on residents. I know where to look for information in the charts, I can 80% read the handwriting in nursing and physician notes and I can recognize several medications based on disease conditions.
Monday is going to be a life-changing day. Well, the next 13-weeks are going to amazing but Monday starts it all. I can't believe it is time to start my last part of my dietetic internship! It's time to buy a lab coat because I am heading to St. Vincent's Hospital to be a acute care dietitian! I can only imagine what I am going to see and do while I intern at the hospital and I am ready for it all! I think it is so neat that I am able to take part in the experience and I know I will remember this dietetic internship for the rest of my life. Although $12,000 is coming out of my bank account to be eligible to sit for the national Registered Dietitian Exam, this 10-month internship is absolutely priceless.
This meal was super comforting after a filled day of interning. The combination of flavors and textures was super delicious and I think I could eat this meal every night of the week. YUM!
Enjoy!
Veggie bean and rice stir-fry
firm tofu (cubed)
broccoli
mushrooms (sliced)
Garlic (chopped)
Red Beans
Olive oil
Soo Foo blend (you can use your favorite whole grains) - http://soo-foo.com/insoofoo.html
optional: sunflower seeds
1. Cook rice (may take 30-45 min).
2. In a small pan on medium heat, cook garlic and tofu in a little olive oil (1/2 tbsp) until golden brown. Sprinkle with a little paprika to help with browning.
3. While tofu is cooking, steam mushrooms and broccoli in medium bot until soft.
4. When tofu is finished cooking (and veggies are steamed), empty water from veggies and add tofu and garlic to broccoli and mushrooms. Add beans (if canned, rinse well with water).
5. When rice is finished cooking, place a serving of rice (1/2 cup) in a large bowl and top with beans, mushrooms and broccoli. Top with seeds.
In around 8 hours, we saw 18 residents at the nursing home!! WOW-talk about a busy last day! In contrast from the first week of Long Term Care (5 weeks ago), I feel much more comfortable charting on residents. I know where to look for information in the charts, I can 80% read the handwriting in nursing and physician notes and I can recognize several medications based on disease conditions.
Monday is going to be a life-changing day. Well, the next 13-weeks are going to amazing but Monday starts it all. I can't believe it is time to start my last part of my dietetic internship! It's time to buy a lab coat because I am heading to St. Vincent's Hospital to be a acute care dietitian! I can only imagine what I am going to see and do while I intern at the hospital and I am ready for it all! I think it is so neat that I am able to take part in the experience and I know I will remember this dietetic internship for the rest of my life. Although $12,000 is coming out of my bank account to be eligible to sit for the national Registered Dietitian Exam, this 10-month internship is absolutely priceless.
This meal was super comforting after a filled day of interning. The combination of flavors and textures was super delicious and I think I could eat this meal every night of the week. YUM!
Enjoy!
Veggie bean and rice stir-fry
firm tofu (cubed)
broccoli
mushrooms (sliced)
Garlic (chopped)
Red Beans
Olive oil
Soo Foo blend (you can use your favorite whole grains) - http://soo-foo.com/insoofoo.html
optional: sunflower seeds
1. Cook rice (may take 30-45 min).
2. In a small pan on medium heat, cook garlic and tofu in a little olive oil (1/2 tbsp) until golden brown. Sprinkle with a little paprika to help with browning.
3. While tofu is cooking, steam mushrooms and broccoli in medium bot until soft.
4. When tofu is finished cooking (and veggies are steamed), empty water from veggies and add tofu and garlic to broccoli and mushrooms. Add beans (if canned, rinse well with water).
5. When rice is finished cooking, place a serving of rice (1/2 cup) in a large bowl and top with beans, mushrooms and broccoli. Top with seeds.
1/19/11
Breakfast for dinner
Swimming early in the morning always makes me dream of yummy breakfast creations. There is something about a 6am swim, with all of my friends (and amazing Master swim coach Lindsey) that makes me happy...and with a tummy for comforting breakfast foods.
This morning pooped me out...as do many of my master swims. Although a swimmer in college (200 butterfly, 200 IM and 100 breastroke) I only have dreams of swimming as fast as I did when I was in my late teens and early 20's. Now I am a triathlete (and wife) so I must balance swimming with everything else in my life. However, my love for swimming is greater than ever. Sometimes I lay in bed, watching the fish in our bedroom 30-gallon fish tank, wishing I could be like them and swim all day. Swim and eat, swim and eat. What a life!
So, I have had my eye on the "fast" lane for the past 2 years and it was only a matter of time that I was told to try to swim with the fast boys and Mallory (my good friend). Over the past month, I have been testing my speed in in the outside lane and well, it is paying off! I was always in between lanes and my coach said I needed a lane on the laneline because I was too slow for the fast boys and not being pushed going first in my lane. I love my lane mates but per Karel's suggestions....it is time to push myself in the water.
Because the guys (and Mallory) are super fast (like 1:05-1:10 min per 100yrds at a moderate pace) I can't hang with them for sets over a 200...or else I will get lapped. However, for the past few weeks, I have managed to swim with a crazy-high heart rate(and fatigued arms) and still make the cycle.
This morning was a test of my speed and endurance!
After a 5.75 mile run on the treadmill:
Main set: 5 x 2 min @ 7.8mph/1% incline w/ 1 min easy 7.4 mph
2 min easy jog
5 x 90 sec @ 8.3 mph/1% incline w/ 30 sec. rest (straddle treadmill)
I jumped in the pool for a great 4000 yrd practice in the fast lane. Yippe!!
400 warm-up
10 x 200's (desc 1-4, 5 recovery, desc 6-9, 10 recovery).
The cycle was 3 min and I did ALL of them on 2:30-2:33...I can't believe it! Just two weeks ago I was swimming 2:42 for a 200! I guess being pushed (and chased) is a good thing for me.
5 x 100's IM on 1:30
600 pull (breathing 3,5,7 by 50)
200 kick
300 warm-down
Whew...what a great morning! Glad I took MON off and slept in (with no workout) on Tues. I have been T-I-R-E-D and a little rest was just what Coach Karel ordered. NOT COMPLAINING!!! :)
The other day at a Nursing Home, I was reviewing charts and while figuring out nutrient-needs I noticed that this resident had a BMI of 13! Normal BMI (Body Mass Index) is around 18-24 for a healthy weight. Certainly, this man was extremely underweight for his height. I can't recall his diagnosis but I do remember seeing "breakfast for all meals" on his diet order.
I have seen a wide variety of meal preferences, diets and diagnoses while interning at Nursing homes but I have to say that I have only seen 1 diet slip that requested breakfast for all 3 meals. Hey...I can't blame him!
I hope you enjoy this "balanced" dinner. Who says pancakes are only for breakfast??
Fruity pancakes and Eggs
1 cup your favorite whole grain pancake mix (I typically make my pancakes from scratch with whole wheat flour)
1 egg
1/2 cup milk
X-amount of water (I like to bump up the protein of my pancakes so even if the mix calls for water, I like to add around 1/2 cup milk and then whatever the "water" measurement is, I add in the rest water).
1 tbsp flax seed (ground)
Fruit - apple slices, cherries
Favorite nut/seeds - a few spoonfuls of your fav nuts/seeds, I used walnuts and sunflower seeds.
1. Combine ingredients and mix well. Add additional water (if needed) so that batter just barely drips off spoon.
2. On medium heat on a non-stick pan, spray with a little non-stick spray and spoon a ladle full of batter.
3. Flip after a few minutes.
Scrambled eggs w/ Spinach
2 egg whites + 1 whole egg (per person) w/ a splash of milk
1 large handful spinach
1 clove garlic (chopped)
1/2 tbsp olive oil
1. On medium heat, cook garlic in olive oil until golden.
2. Add spinach until semi-wilted.
3. Add scrambled eggs and toss until cooked to your liking.
Optional topping for pancakes:
Natural Peanut butter and low sugar Jelly
Honey and non fat plain yogurt w/ cinnamon
Banana slices w/ Natural PB
This morning pooped me out...as do many of my master swims. Although a swimmer in college (200 butterfly, 200 IM and 100 breastroke) I only have dreams of swimming as fast as I did when I was in my late teens and early 20's. Now I am a triathlete (and wife) so I must balance swimming with everything else in my life. However, my love for swimming is greater than ever. Sometimes I lay in bed, watching the fish in our bedroom 30-gallon fish tank, wishing I could be like them and swim all day. Swim and eat, swim and eat. What a life!
So, I have had my eye on the "fast" lane for the past 2 years and it was only a matter of time that I was told to try to swim with the fast boys and Mallory (my good friend). Over the past month, I have been testing my speed in in the outside lane and well, it is paying off! I was always in between lanes and my coach said I needed a lane on the laneline because I was too slow for the fast boys and not being pushed going first in my lane. I love my lane mates but per Karel's suggestions....it is time to push myself in the water.
Because the guys (and Mallory) are super fast (like 1:05-1:10 min per 100yrds at a moderate pace) I can't hang with them for sets over a 200...or else I will get lapped. However, for the past few weeks, I have managed to swim with a crazy-high heart rate(and fatigued arms) and still make the cycle.
This morning was a test of my speed and endurance!
After a 5.75 mile run on the treadmill:
Main set: 5 x 2 min @ 7.8mph/1% incline w/ 1 min easy 7.4 mph
2 min easy jog
5 x 90 sec @ 8.3 mph/1% incline w/ 30 sec. rest (straddle treadmill)
I jumped in the pool for a great 4000 yrd practice in the fast lane. Yippe!!
400 warm-up
10 x 200's (desc 1-4, 5 recovery, desc 6-9, 10 recovery).
The cycle was 3 min and I did ALL of them on 2:30-2:33...I can't believe it! Just two weeks ago I was swimming 2:42 for a 200! I guess being pushed (and chased) is a good thing for me.
5 x 100's IM on 1:30
600 pull (breathing 3,5,7 by 50)
200 kick
300 warm-down
Whew...what a great morning! Glad I took MON off and slept in (with no workout) on Tues. I have been T-I-R-E-D and a little rest was just what Coach Karel ordered. NOT COMPLAINING!!! :)
The other day at a Nursing Home, I was reviewing charts and while figuring out nutrient-needs I noticed that this resident had a BMI of 13! Normal BMI (Body Mass Index) is around 18-24 for a healthy weight. Certainly, this man was extremely underweight for his height. I can't recall his diagnosis but I do remember seeing "breakfast for all meals" on his diet order.
I have seen a wide variety of meal preferences, diets and diagnoses while interning at Nursing homes but I have to say that I have only seen 1 diet slip that requested breakfast for all 3 meals. Hey...I can't blame him!
I hope you enjoy this "balanced" dinner. Who says pancakes are only for breakfast??
Fruity pancakes and Eggs
1 cup your favorite whole grain pancake mix (I typically make my pancakes from scratch with whole wheat flour)
1 egg
1/2 cup milk
X-amount of water (I like to bump up the protein of my pancakes so even if the mix calls for water, I like to add around 1/2 cup milk and then whatever the "water" measurement is, I add in the rest water).
1 tbsp flax seed (ground)
Fruit - apple slices, cherries
Favorite nut/seeds - a few spoonfuls of your fav nuts/seeds, I used walnuts and sunflower seeds.
1. Combine ingredients and mix well. Add additional water (if needed) so that batter just barely drips off spoon.
2. On medium heat on a non-stick pan, spray with a little non-stick spray and spoon a ladle full of batter.
3. Flip after a few minutes.
Scrambled eggs w/ Spinach
2 egg whites + 1 whole egg (per person) w/ a splash of milk
1 large handful spinach
1 clove garlic (chopped)
1/2 tbsp olive oil
1. On medium heat, cook garlic in olive oil until golden.
2. Add spinach until semi-wilted.
3. Add scrambled eggs and toss until cooked to your liking.
Optional topping for pancakes:
Natural Peanut butter and low sugar Jelly
Honey and non fat plain yogurt w/ cinnamon
Banana slices w/ Natural PB
1/18/11
Quick Studies
I was just told by a friend of mine that the 2010 IMWI Kona qualifiers (for Kona 2011) were featured on Ironman.com. So many amazing memories just rushed back into my body....as well as a few painful ones!
Ironman.com
Just cleaning up my stack of magazines and came across my July/Aug 2010 issue of Nutrition Action
Thought I'd provide a few quick studies that were listed on pg 8. of the magazine. Enjoy!
Sleep More, Eat Less
Wondering why you're so hungry? Maybe it's because you're not getting enough sleep.
Researchers allowed 12 healthy young lean men to sleep for either four or eight hours in a laboratory. After one night of four hours of sleep, the men ate 22 percent more calories the next day than they did after eight hours. They also reported being more hungry before breakfast and dinner.
In a separate study, scientists found that a single night with only four hours of sleep led to insulin resistance in nine healthy lean men and women in their 40s. After the night of restricted sleep, the participants were less able to move blood sugar into their cells, which suggests that their bodies were at least temporarily resistant to insulin. Insulin resistance can lead to heart disease, diabetes and possibly breast cancer.
What to do: Get enough sleep. most adults need 7-8 hours a night. (School-aged children need at least 9 hours). Other studies that limit adults' sleep find higher levels of ghrelin (which makes people hungry) and lower levels of leptin (which makes people feel full) in their blood. Changes in ghrelin, leptin and insulin resistance may explain why studies find a higher risk of obesity, heart disease, diabetes and high blood pressure in people who get too little sleep.
Am. J. Clin. Nutr. 91 1550, 2010 and J. Clin. Endocrinol. Metab. 95: 2963, 2010.
The pressure's On
Cutting back on soda and other sugary beverages may lower your blood pressure.
In a 1 1/2 year study of people with prehypertension or hypertension, blood pressure fell by 1.8 points (Systolic) over 1.1 point (diastolic) among those who cut out one serving a day of soft drinks or other sugar-sweetened beverages.
A 3-point drop in systolic pressure, not the authors, would reduce stroke deaths by 8 percent and heart disease deaths by 5 percent nationwide.
What to do: Drink mostly water (filtered from the tap) or drinks (like tea, coffee, or sodas) that aren't sweetened with sugar.
Circulation 121:2398, 2010.
Brown Rice Rules
Why choose brown rice over white?
Researchers tracked nearly 200,000 men and women for 14-22 years. Those who ate at least 5 servings of white rice per week had a 17 percent higher risk of Type 2 diabetes than those who ate less than one serving a month. in contrast, people who ate at least two servings of brown rice a week had an 11 percent lower risk of Type 2 diabetes than those who ate less than one serving a month.
A separate study found that among women who already had diabetes, those who ate the most bran (around 10grams per day) had about a 35 percent lower risk of dying of heart disease than those who ate the least bran (1 gram per day). It didn't matter if the bran came from whole grains or was added to meals as bran itself.
What to do: Switch from refined to whole grains. Brown rice may protect against diabetes because it has more fiber, vitamins, and magnesium and other minerals than white rice, and because it raises blood sugar less than white rice does. However, other whole grains, like bulgur and whole-grain pasta, raise blood sugar even less than brown rice.
Arch. Intern. Med. 170:961, 2010 and Circulation 121: 2162, 2010.
Ironman.com
Just cleaning up my stack of magazines and came across my July/Aug 2010 issue of Nutrition Action
Thought I'd provide a few quick studies that were listed on pg 8. of the magazine. Enjoy!
Sleep More, Eat Less
Wondering why you're so hungry? Maybe it's because you're not getting enough sleep.
Researchers allowed 12 healthy young lean men to sleep for either four or eight hours in a laboratory. After one night of four hours of sleep, the men ate 22 percent more calories the next day than they did after eight hours. They also reported being more hungry before breakfast and dinner.
In a separate study, scientists found that a single night with only four hours of sleep led to insulin resistance in nine healthy lean men and women in their 40s. After the night of restricted sleep, the participants were less able to move blood sugar into their cells, which suggests that their bodies were at least temporarily resistant to insulin. Insulin resistance can lead to heart disease, diabetes and possibly breast cancer.
What to do: Get enough sleep. most adults need 7-8 hours a night. (School-aged children need at least 9 hours). Other studies that limit adults' sleep find higher levels of ghrelin (which makes people hungry) and lower levels of leptin (which makes people feel full) in their blood. Changes in ghrelin, leptin and insulin resistance may explain why studies find a higher risk of obesity, heart disease, diabetes and high blood pressure in people who get too little sleep.
Am. J. Clin. Nutr. 91 1550, 2010 and J. Clin. Endocrinol. Metab. 95: 2963, 2010.
The pressure's On
Cutting back on soda and other sugary beverages may lower your blood pressure.
In a 1 1/2 year study of people with prehypertension or hypertension, blood pressure fell by 1.8 points (Systolic) over 1.1 point (diastolic) among those who cut out one serving a day of soft drinks or other sugar-sweetened beverages.
A 3-point drop in systolic pressure, not the authors, would reduce stroke deaths by 8 percent and heart disease deaths by 5 percent nationwide.
What to do: Drink mostly water (filtered from the tap) or drinks (like tea, coffee, or sodas) that aren't sweetened with sugar.
Circulation 121:2398, 2010.
Brown Rice Rules
Why choose brown rice over white?
Researchers tracked nearly 200,000 men and women for 14-22 years. Those who ate at least 5 servings of white rice per week had a 17 percent higher risk of Type 2 diabetes than those who ate less than one serving a month. in contrast, people who ate at least two servings of brown rice a week had an 11 percent lower risk of Type 2 diabetes than those who ate less than one serving a month.
A separate study found that among women who already had diabetes, those who ate the most bran (around 10grams per day) had about a 35 percent lower risk of dying of heart disease than those who ate the least bran (1 gram per day). It didn't matter if the bran came from whole grains or was added to meals as bran itself.
What to do: Switch from refined to whole grains. Brown rice may protect against diabetes because it has more fiber, vitamins, and magnesium and other minerals than white rice, and because it raises blood sugar less than white rice does. However, other whole grains, like bulgur and whole-grain pasta, raise blood sugar even less than brown rice.
Arch. Intern. Med. 170:961, 2010 and Circulation 121: 2162, 2010.
1/17/11
Raising Healthy Eaters
While I was interning one day last week, I picked up our local Health Magazine called Natural Awakenings.
I came across an article written by Leannette Lee Bessinger (award winning lifestyle and nutrition educator) and Tracee Yablon Brenner, a RD who founded RealFoodMoms.com.
Although my children all have fur and four legs, I think many parents would agree that it is hard to raise healthy eaters. Regardless if you are trying to adapt more heart-healthy eating habits (alongside daily physical activity), it's tough to want to eat fruits and veggies when "all the other kids get to eat whatever they want".
I remember my childhood. Lots of candy. I became a vegetarian at the age of 12 but my diet didn't reflect heart healthy eating. My diet was filled with pasta, pizza (bagel bites), cheese, bagels, soda and more cheese and every now and then an ice berg salad drenched in ranch dressing.
While my healthy relationship with food, alongside heart-healthy vegetarian habits to support my endurance training and racing lifestyle, didn't happen over night, I feel confident that I have habits in my life that will last forever, because I enjoy what I prepare and put into my body.
Here are a few pieces from the article:
-About one in three older babies and toddlers are not eating a single vegetable on a given day and eating habits don't improve as children get older.
-According to a benchmark National Cancer Institute study, only 1% of all children between the ages of 2 and 19 years meet all requirements by the USDA Food Guide Pyramid.
-In 2010, the ADA (American Dietetic Association) reported that upwards of 23 million U.S. children and adolescents are now overweight or obese and currently at risk for other health problems associated with obesity. That's nearly 1 in 3 children.
-Key parental practices can have long-ranging benefits for the family:
1) Keep a neutral attitude about food, even if it's counterintuitive. When introducing solids to a child, it is helpful to present the foods in a relaxed, neutral way, with no pressure to eat them.
2) Avoid labeling certain foods as good, bad or even healthy to sidestep the response "This is good for me? I don't like it!"
3) Be patient. It may take up to 15 presentations before a child is willing to try something new and then several tastings before they decide they like it.
4) Offer a variety of flavors from a very young age to familiarize children with many dimensions of tastes and textures.
-A diet high in simple carbs (ex. crackers, sweetened cereals, 100% fruit juices) not only keeps sugar levels slightly elevated but prevents the true hunger signal from turning on fully. This, in turn causes little ones to act finicky about certain foods, like vegetables. It can also prompt them to eat less of more nutritionally balanced foods on their plate at mealtime.
-In children who have blood sugar sensitivity (any kind), the more sweet foods they eat, the more they will tend to want. If a parent wants to offer a sweet snack, include some additional fiber, protein or healthy fat to balance it, because these nutrients act as a time-release mechanism for sugars and will help to regulate a more natural appetite.
-According to the ADA's Pediatric Manual of Clinical Dietetics, vegetarian children tend to be leaner than their non-vegetarian peers: it doesn't mean that simply eliminating meat is a recipe for obesity prevention.
-According to the ADA, a varied and appropriately planned vegetarian diet can meet all of a growing baby and toddler's nutritional needs.
-To encourage reluctant youngesters to eat more vegetables, try roasting them, especially green produce and root veggies. Also serve a new vegetable in a way similar to one that they already like; eg. baking homemade sweet potato fries cut in familiar shapes. Kid-size veggies like mini-broccoli trees or baby carrots have appeal. Dressing up plain veggies with dips and shakers of a mild herb, spice, Parmesan cheese, ground seeds or wheat germ adds to the fun.
-Encourage toddlers to help out in the kitchen by asking them to wash and sort the veggies or arrange them in a pretty way on the platter. If children are involved in preparing foods, they are more likely to eat them.
What I really like about this article is that the article really relates to my life, my athletes and likely, everyone reading this blog. It's not about a number on a scale, a certain size clothing or calorie restriction/extreme exercise. Rather, healthy eating is all about living a quality life with quality food in the body. Regardless of your current diet, weight or lifestyle routine, incorporating more wholesome (foods close to or from the earth) foods into your daily diet will likely leave you feeling satisfied at and between meals and with more energy to meet your daily goals.
Any other tips for raising healthy eaters? I'd love to hear your tips for encouraging your children (or yourself) to eat more fruits and veggies.
I came across an article written by Leannette Lee Bessinger (award winning lifestyle and nutrition educator) and Tracee Yablon Brenner, a RD who founded RealFoodMoms.com.
Although my children all have fur and four legs, I think many parents would agree that it is hard to raise healthy eaters. Regardless if you are trying to adapt more heart-healthy eating habits (alongside daily physical activity), it's tough to want to eat fruits and veggies when "all the other kids get to eat whatever they want".
I remember my childhood. Lots of candy. I became a vegetarian at the age of 12 but my diet didn't reflect heart healthy eating. My diet was filled with pasta, pizza (bagel bites), cheese, bagels, soda and more cheese and every now and then an ice berg salad drenched in ranch dressing.
While my healthy relationship with food, alongside heart-healthy vegetarian habits to support my endurance training and racing lifestyle, didn't happen over night, I feel confident that I have habits in my life that will last forever, because I enjoy what I prepare and put into my body.
Here are a few pieces from the article:
-About one in three older babies and toddlers are not eating a single vegetable on a given day and eating habits don't improve as children get older.
-According to a benchmark National Cancer Institute study, only 1% of all children between the ages of 2 and 19 years meet all requirements by the USDA Food Guide Pyramid.
-In 2010, the ADA (American Dietetic Association) reported that upwards of 23 million U.S. children and adolescents are now overweight or obese and currently at risk for other health problems associated with obesity. That's nearly 1 in 3 children.
-Key parental practices can have long-ranging benefits for the family:
1) Keep a neutral attitude about food, even if it's counterintuitive. When introducing solids to a child, it is helpful to present the foods in a relaxed, neutral way, with no pressure to eat them.
2) Avoid labeling certain foods as good, bad or even healthy to sidestep the response "This is good for me? I don't like it!"
3) Be patient. It may take up to 15 presentations before a child is willing to try something new and then several tastings before they decide they like it.
4) Offer a variety of flavors from a very young age to familiarize children with many dimensions of tastes and textures.
-A diet high in simple carbs (ex. crackers, sweetened cereals, 100% fruit juices) not only keeps sugar levels slightly elevated but prevents the true hunger signal from turning on fully. This, in turn causes little ones to act finicky about certain foods, like vegetables. It can also prompt them to eat less of more nutritionally balanced foods on their plate at mealtime.
-In children who have blood sugar sensitivity (any kind), the more sweet foods they eat, the more they will tend to want. If a parent wants to offer a sweet snack, include some additional fiber, protein or healthy fat to balance it, because these nutrients act as a time-release mechanism for sugars and will help to regulate a more natural appetite.
-According to the ADA's Pediatric Manual of Clinical Dietetics, vegetarian children tend to be leaner than their non-vegetarian peers: it doesn't mean that simply eliminating meat is a recipe for obesity prevention.
-According to the ADA, a varied and appropriately planned vegetarian diet can meet all of a growing baby and toddler's nutritional needs.
-To encourage reluctant youngesters to eat more vegetables, try roasting them, especially green produce and root veggies. Also serve a new vegetable in a way similar to one that they already like; eg. baking homemade sweet potato fries cut in familiar shapes. Kid-size veggies like mini-broccoli trees or baby carrots have appeal. Dressing up plain veggies with dips and shakers of a mild herb, spice, Parmesan cheese, ground seeds or wheat germ adds to the fun.
-Encourage toddlers to help out in the kitchen by asking them to wash and sort the veggies or arrange them in a pretty way on the platter. If children are involved in preparing foods, they are more likely to eat them.
What I really like about this article is that the article really relates to my life, my athletes and likely, everyone reading this blog. It's not about a number on a scale, a certain size clothing or calorie restriction/extreme exercise. Rather, healthy eating is all about living a quality life with quality food in the body. Regardless of your current diet, weight or lifestyle routine, incorporating more wholesome (foods close to or from the earth) foods into your daily diet will likely leave you feeling satisfied at and between meals and with more energy to meet your daily goals.
Any other tips for raising healthy eaters? I'd love to hear your tips for encouraging your children (or yourself) to eat more fruits and veggies.
1/16/11
Tofu salad w/ brown rice
What a weekend. My eyes are heavy.....despite getting 9 1/2 hrs of sleep last night.
To take me away from my studying life, I had several athletes racing this weekend. Talk about a quick adrenaline rush, after my 15 mile run this am (1 hr and 55 min) I anxiously waited for two of my athletes to text me. Finally...in the middle of my studying, I received a text from each Lisa and Taryn letting me know that they both PR'd in the Rock N' Roll half marathon in Arizona this morning! Congrats to Taryn for breaking 2 hours (1:56) and to Lisa for a 30-min PR (2:06). Talk about putting the training to the test. Way to go girls!
In the south, Gary had a 10K PR! At the young age of 62, Gary amazes me after every training session and race. With an official time of 49:55, for a 8:02 mile/pace, Gary finally broke the 50 min 10K time!
Congrats Gary, Taryn and Lisa!!
Oh...also a BIG congrats to Ange (Angela Bancroft) for running a 3:10 marathon this weekend!! Ange was the first person I worked with on nutrition (sports nutrition) and we have developed a wonderful relationship over the past several years. We have worked together on training/racing nutrition for her first IM, Kona, IM WC 70.3 and lots of other events and she always amazes me. She has an amazing coach (Jen Harrison) and I am so happy to hear that this mom of 3 had a 17 min PR! Congrats Ange!!
Hope everyone had a great weekend!! This is my LAST week of Long Term Care!! Bear with me as I am both overwhelmed and nervous about starting at St. Vincent's hospital next week and changing up my lifestyle routine...once again. Although I have 7 months of interning and 2 rotations behind me, I have a feeling this is going to be one of the most stressful, busy, exciting and overwhelming experiences in my life. I thought graduate school was tough....but I think becoming a Registered Dietitian is right there beside getting my MS in Exercise Physiology.
I made the most delicious salad the other night. I absolutely LOVED my cherry, orange and tofu salad so I repeated the salad (same ingredients as my Winter Salad blog post) but topped the salad with a scoop of cooked brown rice. YUMMM, so comforting!
To take me away from my studying life, I had several athletes racing this weekend. Talk about a quick adrenaline rush, after my 15 mile run this am (1 hr and 55 min) I anxiously waited for two of my athletes to text me. Finally...in the middle of my studying, I received a text from each Lisa and Taryn letting me know that they both PR'd in the Rock N' Roll half marathon in Arizona this morning! Congrats to Taryn for breaking 2 hours (1:56) and to Lisa for a 30-min PR (2:06). Talk about putting the training to the test. Way to go girls!
In the south, Gary had a 10K PR! At the young age of 62, Gary amazes me after every training session and race. With an official time of 49:55, for a 8:02 mile/pace, Gary finally broke the 50 min 10K time!
Congrats Gary, Taryn and Lisa!!
Oh...also a BIG congrats to Ange (Angela Bancroft) for running a 3:10 marathon this weekend!! Ange was the first person I worked with on nutrition (sports nutrition) and we have developed a wonderful relationship over the past several years. We have worked together on training/racing nutrition for her first IM, Kona, IM WC 70.3 and lots of other events and she always amazes me. She has an amazing coach (Jen Harrison) and I am so happy to hear that this mom of 3 had a 17 min PR! Congrats Ange!!
Hope everyone had a great weekend!! This is my LAST week of Long Term Care!! Bear with me as I am both overwhelmed and nervous about starting at St. Vincent's hospital next week and changing up my lifestyle routine...once again. Although I have 7 months of interning and 2 rotations behind me, I have a feeling this is going to be one of the most stressful, busy, exciting and overwhelming experiences in my life. I thought graduate school was tough....but I think becoming a Registered Dietitian is right there beside getting my MS in Exercise Physiology.
I made the most delicious salad the other night. I absolutely LOVED my cherry, orange and tofu salad so I repeated the salad (same ingredients as my Winter Salad blog post) but topped the salad with a scoop of cooked brown rice. YUMMM, so comforting!
1/15/11
Over the Bridge
Just taking a little break from studying. My life is nothing but dietetics. I am really learning a lot but is a lot of work. More work than I ever imagined. I now have quizzes every Fri AND Mon with the new Monday quizzes being RD exam-specific material. I guess with my binder assignments/projects, weekly readings and weekly Fri quizzes, my goal was to just get through the internship, soaking it up and passing my rotations and then prep for the RD exam. I suppose this is a more efficient method of studying for the RD exam but I just don't know how to squeeze in any more hours into my day.
After a chilly group ride (3 hours) and 2 Campy miles, I rested on the couch while eating breakfast (after my recovery smoothie) and managed to watch one of my MANY recordings on my DVR. Not sure why I am recording so many shows but I guess I am saving them for a rainy day...or more like May 1st. That's ok, my reality shows on the DVR make it easy for me to be on the trainer at 5am on Tues and Thurs, for a good 90 minutes. I can easily get through 2, 1-hour shows (skipping the commercials).
Considering that my day has been studying 5 hours straight for my first quiz of RD exam material, my eyes are sleepy and I am wondering if I have it in me to read my chapters on HIV and Cancer for my quiz on Fri???? Karel gets off work at 5pm and I'm thinking that he is going to make it tough to concentrate. That's ok...a movie with my fav boys sounds like a great way to clear my head. Not to worry....plenty more studying tomorrow after my long run.
In other news, Campy did his first BRIDGE REPEATER!!
What a stud.
It was a chilly evening but my good friend Katrine joined Karel, myself and dozen of other runners (or beer drinkers) for the Thurs Trek Beer Run.
Campy ended up running about 3.5 miles which included a run over the beach blvd Intercoastal Bridge. We did a little walking here and there but we ran up the bridge (and down) without stopping.
Campy passed on the beer (I guess he takes after his mommy) and enjoyed his beverage of choice...water :)
Made it to the top of the bridge!
After a chilly group ride (3 hours) and 2 Campy miles, I rested on the couch while eating breakfast (after my recovery smoothie) and managed to watch one of my MANY recordings on my DVR. Not sure why I am recording so many shows but I guess I am saving them for a rainy day...or more like May 1st. That's ok, my reality shows on the DVR make it easy for me to be on the trainer at 5am on Tues and Thurs, for a good 90 minutes. I can easily get through 2, 1-hour shows (skipping the commercials).
Considering that my day has been studying 5 hours straight for my first quiz of RD exam material, my eyes are sleepy and I am wondering if I have it in me to read my chapters on HIV and Cancer for my quiz on Fri???? Karel gets off work at 5pm and I'm thinking that he is going to make it tough to concentrate. That's ok...a movie with my fav boys sounds like a great way to clear my head. Not to worry....plenty more studying tomorrow after my long run.
In other news, Campy did his first BRIDGE REPEATER!!
What a stud.
It was a chilly evening but my good friend Katrine joined Karel, myself and dozen of other runners (or beer drinkers) for the Thurs Trek Beer Run.
Campy ended up running about 3.5 miles which included a run over the beach blvd Intercoastal Bridge. We did a little walking here and there but we ran up the bridge (and down) without stopping.
Campy passed on the beer (I guess he takes after his mommy) and enjoyed his beverage of choice...water :)
Made it to the top of the bridge!
1/14/11
Cherry and Tangelo Winter Salad
I can believe that Publix (grocery store) has cherries for a great price! They are actually cheaper than grapes by the lb!!
Although it is super cold here in Florida, there is no shortage of fruit in my place during the winter months. As you know, I shop on a budget and always shop seasonally. I miss my blueberries and can't wait for my summer fruits!
Apples and bananas may get old but they make for great snacks and both go great in oatmeal. Tangelos, tangerines and oranges are also cheap if you buy them at the right time. Some melons and summer fruits are available during the winter months but you want to be sure to check your selection because they tend to go bad rather quickly (or never ripen).
I made the most delicious salad the other night and found it super refreshing after a long day of interning. Although the weather may be chilly outside, nothing warms me up inside than a nice, refreshing, nutrient-rich salad.
Enjoy!!
Cheery and Tangelo Winter Salad
Romaine lettuce
Purple onion
Tomato
Carrots
Cherry
Tangelo
Tofu
Olive oil
Garlic
Paprika
Hard boiled egg
Optional: Peanuts, Mozzarella cheese
1. Place egg(s) in large pot and fill til water covers the egg. Let water boil and reduce to low heat for 15-18 min. Quickly rinse under cold water.
2. In a medium skillet on medium heat, cook 1 clove garlic (sliced) in 1/2 tbsp olive oil until golden. Place 1/3 container firm tofu (cubed) and cook until golden brown. Sprinkle with a little paprika while it is cooking. Gently toss every few minutes.
3. Prepare fresh veggies and fruit by slicing/chopping.
4. Combine all ingredients, top with your fav cheese and peanuts and enjoy!
(best served with your fav salsa or balsamic vinaigrette)
Although it is super cold here in Florida, there is no shortage of fruit in my place during the winter months. As you know, I shop on a budget and always shop seasonally. I miss my blueberries and can't wait for my summer fruits!
Apples and bananas may get old but they make for great snacks and both go great in oatmeal. Tangelos, tangerines and oranges are also cheap if you buy them at the right time. Some melons and summer fruits are available during the winter months but you want to be sure to check your selection because they tend to go bad rather quickly (or never ripen).
I made the most delicious salad the other night and found it super refreshing after a long day of interning. Although the weather may be chilly outside, nothing warms me up inside than a nice, refreshing, nutrient-rich salad.
Enjoy!!
Cheery and Tangelo Winter Salad
Romaine lettuce
Purple onion
Tomato
Carrots
Cherry
Tangelo
Tofu
Olive oil
Garlic
Paprika
Hard boiled egg
Optional: Peanuts, Mozzarella cheese
1. Place egg(s) in large pot and fill til water covers the egg. Let water boil and reduce to low heat for 15-18 min. Quickly rinse under cold water.
2. In a medium skillet on medium heat, cook 1 clove garlic (sliced) in 1/2 tbsp olive oil until golden. Place 1/3 container firm tofu (cubed) and cook until golden brown. Sprinkle with a little paprika while it is cooking. Gently toss every few minutes.
3. Prepare fresh veggies and fruit by slicing/chopping.
4. Combine all ingredients, top with your fav cheese and peanuts and enjoy!
(best served with your fav salsa or balsamic vinaigrette)
1/12/11
Time Management
I don't know about you, but I enjoy a schedule. Over the past few years, I have learned to adapt to change and become more flexible but I do like structure in my life. Just like you and your own fabulous routine, I wonder about myself and how I fit it all in. But as time rushes by, I make sure that I am living my life and I am in control and not just feeling like a passenger on the "getting older" ride.
I think it is good to create a schedule for yourself. Although we all need a little down time (or as I like to say..."me" time), we probably all have areas in our life that could be a little more productive and meaningful. Even before facebook and YouTube, I am thinking that a large portion of our population struggled with time-management...and now, it is even worse. For example, how many people do you know (including yourself) make it a priority to get a restful night of rest most days of the week and plan ahead for meals (cook at home and not eat out)???
Before I start training for an event or start on a big project (or my internship for the time being) I like to plan out my day so that I have my priorities in place and that I don't neglect certain areas of my life, by spending time on other less-important areas in my life.
Here is my typical weekly routine and what I would like to devote to each activity based on my current lifestyle and daily responsibilities (Mon - Thurs since I don't intern on Friday's):
Training - 60 min - 2 1/2 hrs a day, total, for training (and no more)
Sleep - 7 - 8 hours (no less)
Meal prep + eating - 1 1/2 - 2 hours
Relaxing, watching TV - 1 hr (typically with Karel in the evening)
Interning - 8-9 hours a day + 1 hr and 20 - 30 min travel time
Extra's: Internet, blogging, FB, coaching plans, walking Campy, sports nutrition help, emails, studying, etc. - 2 1/2 hours
Total: 25 1/2 hours!!!!
Now, I am sure we would all like a little more time in the day but as you can see, what I would like to do in a given day isn't possible. Therefore, something has got to give on a daily basis in order to allow me to keep up with my priorities in life.
Ultimately, my goal in life is to live a long and healthy life, all while helping people achieve their personal goals. So, when looking at my daily responsibilities, I would have to say that sleep is my number 1 priority. That never changes. I have no trouble falling asleep at 9am and without a good night of rest, my appetite, thinking ability, mood and performance are altered (and not in a good way). Next comes interning which is the center of my life right now. Of course I wouldn't give up healthy meal planning as my food is my fuel. I also eat slow and like to take time to prepare my meal and enjoy what I am eating. There is no rushing for me when it comes to food. We all deserve mental breaks and what better than to nourish your mind with heart-healthy food from meals and snacks. Spending time with Karel is super important and it gives me a chance to clear my head. Lastly, comes training. Although this is a priority, triathlon training is not my life, it is my lifestyle. By planning ahead, Karel and myself have created a training plan that allows me to be flexible with my training based on my daily duties. I find that far too many athletes struggle in this area, either doing quantity training (not quality) or not having a plan when it comes to exercise (thus often doing 2 a day workouts or always changing up the routine based on "feel or mood").
Sleep and interning never come second to training so my focus is on quality training and making the most of every workout.
So, as you can see, sometimes things like emails, FB, blogging, etc. have to come second (although, I like to be prompt to coaching/nutrition related emails, especially if my blog readers or athletes have questions, updates or feedback). But, by planning out your day, you will not only implement time-management but you will also learn to live a balanced life.
I find that thinking about your day and what you would like it to be, allows you to plan ahead and to stay on task. With time-management comes an increase of productivity.
Amazingly, you have complete control over your life (well, in most areas). Figuring out how much time you can and not want to spend on tasks will help you stay balanced rather than feeling like you are always rushed and don't have time for the the things that matter most in your life. Since we are all different, we all have different lifestyles, goals and priorities.
Try figuring out how much time you currently devote to the items I listed above and then see if you can make some changes to focus on areas that will allow you to live a long, active and healthy life.
*Keep in mind that life always changes. Important races, major projects, travel, moving, etc. will certainly affect your daily schedule and that is ok. Plan ahead and be ok with change :)
I think it is good to create a schedule for yourself. Although we all need a little down time (or as I like to say..."me" time), we probably all have areas in our life that could be a little more productive and meaningful. Even before facebook and YouTube, I am thinking that a large portion of our population struggled with time-management...and now, it is even worse. For example, how many people do you know (including yourself) make it a priority to get a restful night of rest most days of the week and plan ahead for meals (cook at home and not eat out)???
Before I start training for an event or start on a big project (or my internship for the time being) I like to plan out my day so that I have my priorities in place and that I don't neglect certain areas of my life, by spending time on other less-important areas in my life.
Here is my typical weekly routine and what I would like to devote to each activity based on my current lifestyle and daily responsibilities (Mon - Thurs since I don't intern on Friday's):
Training - 60 min - 2 1/2 hrs a day, total, for training (and no more)
Sleep - 7 - 8 hours (no less)
Meal prep + eating - 1 1/2 - 2 hours
Relaxing, watching TV - 1 hr (typically with Karel in the evening)
Interning - 8-9 hours a day + 1 hr and 20 - 30 min travel time
Extra's: Internet, blogging, FB, coaching plans, walking Campy, sports nutrition help, emails, studying, etc. - 2 1/2 hours
Total: 25 1/2 hours!!!!
Now, I am sure we would all like a little more time in the day but as you can see, what I would like to do in a given day isn't possible. Therefore, something has got to give on a daily basis in order to allow me to keep up with my priorities in life.
Ultimately, my goal in life is to live a long and healthy life, all while helping people achieve their personal goals. So, when looking at my daily responsibilities, I would have to say that sleep is my number 1 priority. That never changes. I have no trouble falling asleep at 9am and without a good night of rest, my appetite, thinking ability, mood and performance are altered (and not in a good way). Next comes interning which is the center of my life right now. Of course I wouldn't give up healthy meal planning as my food is my fuel. I also eat slow and like to take time to prepare my meal and enjoy what I am eating. There is no rushing for me when it comes to food. We all deserve mental breaks and what better than to nourish your mind with heart-healthy food from meals and snacks. Spending time with Karel is super important and it gives me a chance to clear my head. Lastly, comes training. Although this is a priority, triathlon training is not my life, it is my lifestyle. By planning ahead, Karel and myself have created a training plan that allows me to be flexible with my training based on my daily duties. I find that far too many athletes struggle in this area, either doing quantity training (not quality) or not having a plan when it comes to exercise (thus often doing 2 a day workouts or always changing up the routine based on "feel or mood").
Sleep and interning never come second to training so my focus is on quality training and making the most of every workout.
So, as you can see, sometimes things like emails, FB, blogging, etc. have to come second (although, I like to be prompt to coaching/nutrition related emails, especially if my blog readers or athletes have questions, updates or feedback). But, by planning out your day, you will not only implement time-management but you will also learn to live a balanced life.
I find that thinking about your day and what you would like it to be, allows you to plan ahead and to stay on task. With time-management comes an increase of productivity.
Amazingly, you have complete control over your life (well, in most areas). Figuring out how much time you can and not want to spend on tasks will help you stay balanced rather than feeling like you are always rushed and don't have time for the the things that matter most in your life. Since we are all different, we all have different lifestyles, goals and priorities.
Try figuring out how much time you currently devote to the items I listed above and then see if you can make some changes to focus on areas that will allow you to live a long, active and healthy life.
*Keep in mind that life always changes. Important races, major projects, travel, moving, etc. will certainly affect your daily schedule and that is ok. Plan ahead and be ok with change :)
1/10/11
Quotes to live by
Aside from this little guy, there is something about a quote that makes me smile.
Has a quote ever jumped out at you as if it was written just for you?
On our front door (inside) I have a quote from a magazine (I think Cycling magazine from a Lance Armstrong ad) in large print that say "Whatever your 110% looks like, Give it!"
Here are a few of my other favorite quotes that inspire me on a daily basis, both in athletics and in life:
"You have to put in many, many, many tiny efforts that nobody sees or appreciates before you achieve anything worthwhile."
"Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein."
“The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them."
"If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings."
"You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential."
"Aim for progress, not perfection"
"You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals."
“What you get by reaching your destination is not nearly as important as what you will become by reaching your destination.”
And my favorite:
"Accomplishing anything in life requires discipline... not the regimented, abusive kind of discipline... but the discipline that requires you to remain focused, committed, enthusiastic and motivated to do whatever is necessary to achieve your goal.
The discipline to persevere with your goal, to deal with obstacles as you face them, and to continually take action on your goal...
This kind of discipline is the empowering kind of discipline... and allows you to achieve whatever you desire in your life!"
Do you have a favorite quote or saying? I'd love for you to share it in the comment section.
1/7/11
Campy miles
I log my workouts on training peaks. I am not the best logger but I am trying really hard to keep track of my workouts on training peaks. On most Tuesdays, Thursdays, Saturdays and Sundays, you will find "campy miles" as one of my entries. That's right, I am logging my running miles with my favorite running partner.
A blog reader sent me to a wonderful poem. It brought tears to my eyes because I could totally relate to the lines in the poem.
http://www.taylormali.com/index.cfm?webid=14
Thank you Nicole S. for sharing the link on my blog!
My life has changed since I got Campy...all for the better. Sure, I have lost a few pairs of underwear and Karel and I have a few cycling shorts with holes but our dishes are always super clean after we eat! Our days always start with a happy dog and finish with a thankful dog. My perspective on life changed just a few months after getting Campy.
Rather than exercising for calories, I began to train for performance. No longer did I see food for calories but rather for fuel. Helping me live a more active lifestyle. I have been creating a healthy relationship with food for the past 3-5 years but not until I got Campy did I finally start living life and stopped fearing food as if it was good or bad. Not sure of the correlation but somehow, Campy taught me to live my life to the fullest and to make the most of every day.
I have always loved exercising but focusing on quality training began quickly after Campy and I started running together.
I was always a number person when it came to working out and felt as if I had to reach certain miles or times for every workout. Running with Campy has taught me that I have a body that loves to move. Wanting to keep my body active for the rest of my life is my ultimate goal. Somehow, Campy has taught me that even "campy miles" counts as training because my body is moving. Imagine that...a 11.2 lb Chihuahua/Italian Greyhound gave me a new philosophy of training and living life and because of him, I am starting my season the strongest and healthiest that I have ever been in my life.
This week has been quite busy with interning and training. I have been in bed at 9pm every night and up at 4:30am. My head is filled with clinical nutrition information, specifically wound care and tube feeding. I have a lot of homework this weekend and I'm hoping that everything starts coming together in the next few weeks. Only 2 more weeks of Long Term Care and then I start at St. Vincent's Hospital for my Acute Care rotation. I will also be spending a week at Nemours Children Hospital learning about pediatric nutrition.
On Thurs evening Karel and myself went down to the beach for the weekly Thurs Trek Beer Run. Oh, forgot to mention...Campy came with us!!
After a 90 min tempo trainer workout at 5am, followed by 2 Campy miles and then a LONG day of interning, I was in no mood to run. However, with Campy as my partner...count me in!!
Of course, once I got to the Trek Store I was super happy to be there but with Karel and Campy there with me, I could not have been happier.
(I still can't believe my cycling husband enjoys running!)
I was really nervous about the run because campy likes to bark at cars, people, runners, bikes, etc and anything moving while we are running. He gets a little distracted, likes to mark on every branch and leaf and always starts out too fast. The run is 3 or 4.5 miles (depending on route) and I guessed that campy would only be able to do about 2 miles..that is, if he was on his best behavior.
Once we got to the Trek store, Campy was the center of attention. With over 50 runners for the Beer Run, Campy had no idea what was about to happen...and neither did we.
We started the run and Campy was in full running mode! I have never seen him so focused and excited to run. Campy was on a mission to pass everyone and our first mile was a quick 8:30 min/mile pace (which included 3 quick pee stops). Campy was keeping pace with the other runners during the first mile and even passed a handful of people. I think it was because of me that he wasn't running faster.
I just couldn't believe how happy he was to be running. We made a short-cut and Campy was very sad. He wanted to run with everyone else. Once we met up with the other runners, Campy was ready to follow a group up the intercoastal bridge. After 2 miles of running, I opted out of the additional 2 miles and Campy and I took another short-cut. 1 mile later, we were at the pub, waiting for Karel.
Karel comes in huffing and puffing, just barely behind the fastest runners of the group. He didn't have a garmin but I am pretty sure he was averaging sub 7 min/miles for the 4.5 mile run. All of our tri-friends who did the run for the first time were very amazed that Karel could actually run. Or as one of our friends said "Wow-Karel is fast even without a bike".
But all Karel and I could talk about was Campy's amazing performance at the Beer Run. It brought a smile to my face and even today, Karel and I can't stop thinking about Campy and his miles.
Life is just amazing. We only have one of them. I am so thankful that I have Campy in my life. I hope we have lots and lots of years together and lots and lots of Campy miles.
Campy is super excited for his second-ever group run and ready to do his first bridge repeater!
A blog reader sent me to a wonderful poem. It brought tears to my eyes because I could totally relate to the lines in the poem.
http://www.taylormali.com/index.cfm?webid=14
Thank you Nicole S. for sharing the link on my blog!
My life has changed since I got Campy...all for the better. Sure, I have lost a few pairs of underwear and Karel and I have a few cycling shorts with holes but our dishes are always super clean after we eat! Our days always start with a happy dog and finish with a thankful dog. My perspective on life changed just a few months after getting Campy.
Rather than exercising for calories, I began to train for performance. No longer did I see food for calories but rather for fuel. Helping me live a more active lifestyle. I have been creating a healthy relationship with food for the past 3-5 years but not until I got Campy did I finally start living life and stopped fearing food as if it was good or bad. Not sure of the correlation but somehow, Campy taught me to live my life to the fullest and to make the most of every day.
I have always loved exercising but focusing on quality training began quickly after Campy and I started running together.
I was always a number person when it came to working out and felt as if I had to reach certain miles or times for every workout. Running with Campy has taught me that I have a body that loves to move. Wanting to keep my body active for the rest of my life is my ultimate goal. Somehow, Campy has taught me that even "campy miles" counts as training because my body is moving. Imagine that...a 11.2 lb Chihuahua/Italian Greyhound gave me a new philosophy of training and living life and because of him, I am starting my season the strongest and healthiest that I have ever been in my life.
This week has been quite busy with interning and training. I have been in bed at 9pm every night and up at 4:30am. My head is filled with clinical nutrition information, specifically wound care and tube feeding. I have a lot of homework this weekend and I'm hoping that everything starts coming together in the next few weeks. Only 2 more weeks of Long Term Care and then I start at St. Vincent's Hospital for my Acute Care rotation. I will also be spending a week at Nemours Children Hospital learning about pediatric nutrition.
On Thurs evening Karel and myself went down to the beach for the weekly Thurs Trek Beer Run. Oh, forgot to mention...Campy came with us!!
After a 90 min tempo trainer workout at 5am, followed by 2 Campy miles and then a LONG day of interning, I was in no mood to run. However, with Campy as my partner...count me in!!
Of course, once I got to the Trek Store I was super happy to be there but with Karel and Campy there with me, I could not have been happier.
(I still can't believe my cycling husband enjoys running!)
I was really nervous about the run because campy likes to bark at cars, people, runners, bikes, etc and anything moving while we are running. He gets a little distracted, likes to mark on every branch and leaf and always starts out too fast. The run is 3 or 4.5 miles (depending on route) and I guessed that campy would only be able to do about 2 miles..that is, if he was on his best behavior.
Once we got to the Trek store, Campy was the center of attention. With over 50 runners for the Beer Run, Campy had no idea what was about to happen...and neither did we.
We started the run and Campy was in full running mode! I have never seen him so focused and excited to run. Campy was on a mission to pass everyone and our first mile was a quick 8:30 min/mile pace (which included 3 quick pee stops). Campy was keeping pace with the other runners during the first mile and even passed a handful of people. I think it was because of me that he wasn't running faster.
I just couldn't believe how happy he was to be running. We made a short-cut and Campy was very sad. He wanted to run with everyone else. Once we met up with the other runners, Campy was ready to follow a group up the intercoastal bridge. After 2 miles of running, I opted out of the additional 2 miles and Campy and I took another short-cut. 1 mile later, we were at the pub, waiting for Karel.
Karel comes in huffing and puffing, just barely behind the fastest runners of the group. He didn't have a garmin but I am pretty sure he was averaging sub 7 min/miles for the 4.5 mile run. All of our tri-friends who did the run for the first time were very amazed that Karel could actually run. Or as one of our friends said "Wow-Karel is fast even without a bike".
But all Karel and I could talk about was Campy's amazing performance at the Beer Run. It brought a smile to my face and even today, Karel and I can't stop thinking about Campy and his miles.
Life is just amazing. We only have one of them. I am so thankful that I have Campy in my life. I hope we have lots and lots of years together and lots and lots of Campy miles.
Campy is super excited for his second-ever group run and ready to do his first bridge repeater!
1/6/11
Caffeine and exercise
I recently saw this article on Ironman.com
http://ironman.com/training/nutrition/christopher-jensen-offers-some-insight-on-caffeine-and-its-use-for-training-and-racing#axzz1AJOWLX00
Dr. Jensen is very well known in the research community, when it comes to caffeine-related studies. I remember reading some of his studies in graduate school, when I was helping my mentor (Dr. Jeff Stout) with some of his studies involving beta-alanine and creatine on lactate, ventilatory and anaerobic threshold.
I think caffeine is a great supplement in both fitness enthusiasts and endurance athletes. There are many health benefits to coffee and tea so I would recommend naturally-occurring caffeine drinks over carbonated drinks and energy drinks. Research suggests around 3-9mg per kg body weight, around 45 min prior to exercise. Most importantly, more is not better when it comes to additional ergogenic benefits with 2+ cups of coffee prior to workouts/racing.
Although I believe that many endurance athletes receive a great boost from coke during a long distance event (although, I've never used coke in my Ironman races, many of my athletes have and really enjoy it), I stress the importance of paying attention to hourly calorie and fluid intake while drinking carbonated beverages. Because carbonation may bring on a feeling of fullness, it is important to pay attention to your liquid calories in an effort to receive the necessary electrolytes, calories, fluids and optional protein, needed to sustain effort and ensure efficient usage of fuels.
As you may or may not know, I have been a member of the International Society of Sports Nutrition (ISSN) for the past 6 years and I am certified by the ISSN in Sports Nutrition. I absolutely love being part of this society and having the opportunity to surround myself with so many knowledgeable people. You may not realize that there is often a lot of research behind many sports supplements (although some research is not validated nor scientific) and the PhD's in the ISSN are likely the ones creating the research. I have had the opportunity to meet so many amazing people such as Dr. Harris, who was a major pioneer in creatine research as well as Dr. John Ivy, who is behind Wheaties Fuel and the carb to protein 4:1 ratio. I can't even name the dozen of other PhD's in the society that have amazing research studies behind their names.
Here is an abstract from the ISSN regarding caffeine supplementation:
Goldstein ER, Ziegenfuss T, Kalman D, et. al.
International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 7(1):5, 2010.
ABSTRACT: Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: 1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (>/= 9 mg/kg). 2.) Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee. 3.) It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. 4.) Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. 5.) Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration. 6.) The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted. 7.) The scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance
http://ironman.com/training/nutrition/christopher-jensen-offers-some-insight-on-caffeine-and-its-use-for-training-and-racing#axzz1AJOWLX00
Dr. Jensen is very well known in the research community, when it comes to caffeine-related studies. I remember reading some of his studies in graduate school, when I was helping my mentor (Dr. Jeff Stout) with some of his studies involving beta-alanine and creatine on lactate, ventilatory and anaerobic threshold.
I think caffeine is a great supplement in both fitness enthusiasts and endurance athletes. There are many health benefits to coffee and tea so I would recommend naturally-occurring caffeine drinks over carbonated drinks and energy drinks. Research suggests around 3-9mg per kg body weight, around 45 min prior to exercise. Most importantly, more is not better when it comes to additional ergogenic benefits with 2+ cups of coffee prior to workouts/racing.
Although I believe that many endurance athletes receive a great boost from coke during a long distance event (although, I've never used coke in my Ironman races, many of my athletes have and really enjoy it), I stress the importance of paying attention to hourly calorie and fluid intake while drinking carbonated beverages. Because carbonation may bring on a feeling of fullness, it is important to pay attention to your liquid calories in an effort to receive the necessary electrolytes, calories, fluids and optional protein, needed to sustain effort and ensure efficient usage of fuels.
As you may or may not know, I have been a member of the International Society of Sports Nutrition (ISSN) for the past 6 years and I am certified by the ISSN in Sports Nutrition. I absolutely love being part of this society and having the opportunity to surround myself with so many knowledgeable people. You may not realize that there is often a lot of research behind many sports supplements (although some research is not validated nor scientific) and the PhD's in the ISSN are likely the ones creating the research. I have had the opportunity to meet so many amazing people such as Dr. Harris, who was a major pioneer in creatine research as well as Dr. John Ivy, who is behind Wheaties Fuel and the carb to protein 4:1 ratio. I can't even name the dozen of other PhD's in the society that have amazing research studies behind their names.
Here is an abstract from the ISSN regarding caffeine supplementation:
Goldstein ER, Ziegenfuss T, Kalman D, et. al.
International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 7(1):5, 2010.
ABSTRACT: Position Statement: The position of The Society regarding caffeine supplementation and sport performance is summarized by the following seven points: 1.) Caffeine is effective for enhancing sport performance in trained athletes when consumed in low-to-moderate dosages (~3-6 mg/kg) and overall does not result in further enhancement in performance when consumed in higher dosages (>/= 9 mg/kg). 2.) Caffeine exerts a greater ergogenic effect when consumed in an anhydrous state as compared to coffee. 3.) It has been shown that caffeine can enhance vigilance during bouts of extended exhaustive exercise, as well as periods of sustained sleep deprivation. 4.) Caffeine is ergogenic for sustained maximal endurance exercise, and has been shown to be highly effective for time-trial performance. 5.) Caffeine supplementation is beneficial for high-intensity exercise, including team sports such as soccer and rugby, both of which are categorized by intermittent activity within a period of prolonged duration. 6.) The literature is equivocal when considering the effects of caffeine supplementation on strength-power performance, and additional research in this area is warranted. 7.) The scientific literature does not support caffeine-induced diuresis during exercise, or any harmful change in fluid balance that would negatively affect performance
1/5/11
Antioxidant supplementation
Another great research study from my latest issue of SCAN.
Antioxidant Supplementation and Endurance Training Adaptation
Yfanti, C., Akerstrom, T., Nielsen, S., et al. Antioxidant supplementation does not alter endurance training adaptation. Med Sci Sports Exerc. 2010;42:1388-1395.
Reactive oxygen and nitrogen species production that occurs with exercise may negatively impact performance; however, this same process appears to be critical in stimulating desired training adaptations. The purpose of this study was to investigate whether vitamin C and E supplementation during endurance training attenuates the expected increase in training adaptation and performance in physically active men. IN this 12-week, double-blind, placebo-controlled study, 21 men (ages 18-40 g) completed a 5-day per week intensive cycle training protocol.
Eleven participants received 500 mg vitamin C and 400 IU vitamin E daily for 16 weeks (AO group); the remaining 10 participants received placebo tablets (PL group). Plasma levels of vitamin C and E were monitored along with dietary intake. performance and oxidative capacity were assessed using aerobic and metabolic parameters that included maximal oxygen consumption (VO2max), maximal power output, workload at lactate threshold, skeletal muscle glycogen content, and mitochondrial enzymes (citrate synthase and beta-hydroxyacacyl-CoA dehydrogenase). Plasma levels of vitamins C and E increased significantly (P<.05 and P<.001 respectively) in the AO group and remained unchanged in the PL group. Both groups had significant improvements from baseline in the aerobic and metabolic parameters (P<.01), but no significant difference was detected between groups. the results of this study indicate that vitamin C and E supplementation does not attenuate training adaptation or improve performance in physically active men.
In conclusion, athletes with normal vitamin C and E status will most likely experience neither positive no negative effects secondary to antioxidant supplementation.
Antioxidant Supplementation and Endurance Training Adaptation
Yfanti, C., Akerstrom, T., Nielsen, S., et al. Antioxidant supplementation does not alter endurance training adaptation. Med Sci Sports Exerc. 2010;42:1388-1395.
Reactive oxygen and nitrogen species production that occurs with exercise may negatively impact performance; however, this same process appears to be critical in stimulating desired training adaptations. The purpose of this study was to investigate whether vitamin C and E supplementation during endurance training attenuates the expected increase in training adaptation and performance in physically active men. IN this 12-week, double-blind, placebo-controlled study, 21 men (ages 18-40 g) completed a 5-day per week intensive cycle training protocol.
Eleven participants received 500 mg vitamin C and 400 IU vitamin E daily for 16 weeks (AO group); the remaining 10 participants received placebo tablets (PL group). Plasma levels of vitamin C and E were monitored along with dietary intake. performance and oxidative capacity were assessed using aerobic and metabolic parameters that included maximal oxygen consumption (VO2max), maximal power output, workload at lactate threshold, skeletal muscle glycogen content, and mitochondrial enzymes (citrate synthase and beta-hydroxyacacyl-CoA dehydrogenase). Plasma levels of vitamins C and E increased significantly (P<.05 and P<.001 respectively) in the AO group and remained unchanged in the PL group. Both groups had significant improvements from baseline in the aerobic and metabolic parameters (P<.01), but no significant difference was detected between groups. the results of this study indicate that vitamin C and E supplementation does not attenuate training adaptation or improve performance in physically active men.
In conclusion, athletes with normal vitamin C and E status will most likely experience neither positive no negative effects secondary to antioxidant supplementation.
1/3/11
New year...new research!
4 more months of interning. Just thought I'd throw that out there.
I just received the winter 2011 issue of SCAN's Pulse (one of my many newsletters/magazines/journals that I subscribe to). SCAN stands for Sports, cardiovascular and wellness nutrition, which is a practice group of the American Dietetic Association.
This issue was packed with information so I thought I would share 3 great research articles that were presented in my journal. Here's the first one
Sports dietetics - USA Research Digest (summarized):
Fat Free Milk Consumption and Changes in Body Composition
Josse, AR, Tang, JE, Tarnopolsky, MA. et al. Body composition and strength changes in women with milk and resistance exerciseMed Sci Sports Exerc.2010;42:1122-1130.
Ingestion of milk-based protein following intensive resistance training appears to enhance muscle mass accretion in young males. Whether females following the same regime respond similar has not been sufficiently tested. The objective of this study was to determine if ingestion of fat-free milk or an isocaloric carbohydrate (CHO) drink resulted in greater strength gains and increases in lean muscle mass following 12 weeks of resistance training in young, healthy women. Prior to the study, participants were recreationally active but no recently engaging in resistance training. In single-blind, randomized fashion, female participants consumed either 500 mL fat-free milk (MILK; n=10) or a 9% isocaloric maltodextrin beverage (CON; n=10) immediately following and 1 hr after resistance training. Study participants performed a whole body split routine 5 days per week alternating pushing, pulling and leg exercises at 80% one repetition max (1-RM). Body composition via dual energy x-ray absorptiometry scan and 1-RM testing were performed at pre and post training. The MILK group experienced both a decline in fat mass (P<.02) and increase in lean mass compared with the CON group (P<.01). Increases in 1-RM were observed in both groups for all exercises at post-training, with a significant increase in the bench press exercise for MILK subjects compared with CON subjects (P<.05). The results of this investigation indicate that post-exercise ingestion of fat-free milk appears to favorable alter body composition in young women following a resistance exercise training program. Ingestion of fat-free milk may provide a practical, inexpensive recovery drink for increasing lean mass in women. this study was supported by grants from the Natural Science and Engineering Research Council of Canada, the Canadian Institutes of Health Research and the Dairy Farmers of Canada.
Here are a few highlights from the American College of Sports Medicine Conference (June 1-5, 2010) SCAN 2011, vol.30, No.1 pg. 17-18.
-Marathon training is not a good way to lose weight, according to a study of 64 participants in a 3-month marathon training program. Only 11% of participants lost weight, another 11% gained weight and the rest remained stable. Of the 7 who gained weight, 6 were women. In general, 74% of the women reported eating more while training, compared with only 48% of the men. the goal of running should be to improve performance, not to lose weight (Abstract 2436).
-In investigating whether it matters to lose weight quickly or slowly, researchers found that the pace of weight loss was not important over the long run. Whichever way athletes lost weight, they returned to the same weight a year later. However, slow weight loss tends to preserve more muscle mass (Abstract 641).
-Fatigue is associated with not just depleted muscles but also a tired mind. Inhibitory mechanisms in the brain can contribute to a 25% reduction in muscle contraction. Caffeine might be able to help counter the fatigue (Abstract 732).
-Consuming protein, such as yogurt, before lifting weights may enhance recovery better than consuming a protein recovery drink afterwards (Abstract 2862).
Apparently I was a little late in this breaking-news:
http://www.walletpop.com/2010/12/13/mcdonalds-oatmeal-latest-addition-to-morning-fare/
Sorry McD's, only when I am traveling and have eaten all my snacks/goodies that pack for the road, will I stop for your oatmeal. I think I will continue making my breakfast at home....that's the only way "I'm Lovin It". But hey, we are heading in a good direction with whole grains being served at the Fast Food Capital.
I just received the winter 2011 issue of SCAN's Pulse (one of my many newsletters/magazines/journals that I subscribe to). SCAN stands for Sports, cardiovascular and wellness nutrition, which is a practice group of the American Dietetic Association.
This issue was packed with information so I thought I would share 3 great research articles that were presented in my journal. Here's the first one
Sports dietetics - USA Research Digest (summarized):
Fat Free Milk Consumption and Changes in Body Composition
Josse, AR, Tang, JE, Tarnopolsky, MA. et al. Body composition and strength changes in women with milk and resistance exerciseMed Sci Sports Exerc.2010;42:1122-1130.
Ingestion of milk-based protein following intensive resistance training appears to enhance muscle mass accretion in young males. Whether females following the same regime respond similar has not been sufficiently tested. The objective of this study was to determine if ingestion of fat-free milk or an isocaloric carbohydrate (CHO) drink resulted in greater strength gains and increases in lean muscle mass following 12 weeks of resistance training in young, healthy women. Prior to the study, participants were recreationally active but no recently engaging in resistance training. In single-blind, randomized fashion, female participants consumed either 500 mL fat-free milk (MILK; n=10) or a 9% isocaloric maltodextrin beverage (CON; n=10) immediately following and 1 hr after resistance training. Study participants performed a whole body split routine 5 days per week alternating pushing, pulling and leg exercises at 80% one repetition max (1-RM). Body composition via dual energy x-ray absorptiometry scan and 1-RM testing were performed at pre and post training. The MILK group experienced both a decline in fat mass (P<.02) and increase in lean mass compared with the CON group (P<.01). Increases in 1-RM were observed in both groups for all exercises at post-training, with a significant increase in the bench press exercise for MILK subjects compared with CON subjects (P<.05). The results of this investigation indicate that post-exercise ingestion of fat-free milk appears to favorable alter body composition in young women following a resistance exercise training program. Ingestion of fat-free milk may provide a practical, inexpensive recovery drink for increasing lean mass in women. this study was supported by grants from the Natural Science and Engineering Research Council of Canada, the Canadian Institutes of Health Research and the Dairy Farmers of Canada.
Here are a few highlights from the American College of Sports Medicine Conference (June 1-5, 2010) SCAN 2011, vol.30, No.1 pg. 17-18.
-Marathon training is not a good way to lose weight, according to a study of 64 participants in a 3-month marathon training program. Only 11% of participants lost weight, another 11% gained weight and the rest remained stable. Of the 7 who gained weight, 6 were women. In general, 74% of the women reported eating more while training, compared with only 48% of the men. the goal of running should be to improve performance, not to lose weight (Abstract 2436).
-In investigating whether it matters to lose weight quickly or slowly, researchers found that the pace of weight loss was not important over the long run. Whichever way athletes lost weight, they returned to the same weight a year later. However, slow weight loss tends to preserve more muscle mass (Abstract 641).
-Fatigue is associated with not just depleted muscles but also a tired mind. Inhibitory mechanisms in the brain can contribute to a 25% reduction in muscle contraction. Caffeine might be able to help counter the fatigue (Abstract 732).
-Consuming protein, such as yogurt, before lifting weights may enhance recovery better than consuming a protein recovery drink afterwards (Abstract 2862).
Apparently I was a little late in this breaking-news:
http://www.walletpop.com/2010/12/13/mcdonalds-oatmeal-latest-addition-to-morning-fare/
Sorry McD's, only when I am traveling and have eaten all my snacks/goodies that pack for the road, will I stop for your oatmeal. I think I will continue making my breakfast at home....that's the only way "I'm Lovin It". But hey, we are heading in a good direction with whole grains being served at the Fast Food Capital.
1/2/11
Fresh (or Frozen) Eats
As we ease into the New Year with an open mind and realistic resolutions/expectations, I hope you enjoy my latest Iron Girl article.
Fresh (or Frozen) Eats
The winter weather may be frightful, causing your selection of fruits and veggies to be anything but delightful. During the colder months, fresh produce can have different textures, tastes and prices, but don't let this stop you from including fruits and veggies in your balanced diet. There are a host of vital nutrients stocked in the frozen food section at your nearest grocery store, and according to the U.S. Food and Drug Administration, frozen fruits and vegetables provide the same essential nutrients and health benefits as their fresh counterparts (USDA, n.d.).
When preparing your frozen produce, it is important to study cooking times and temperatures to minimize nutrient loss. Steaming or boiling a vegetable for even a minute more than necessary may reduce maximum nutritional benefits. When it comes to sautéing, adding a little heart-healthy unsaturated oil (at the most optimal cooking temperature for the oil) will increase the absorption of fat soluble vitamins A, D, E and K.
Whether it is fresh or frozen, winter or summer, here are a few tips on fruits and vegetables:
* Eat seasonally for better texture, color, taste and price.
* Do not judge a fruit or vegetable solely by the color. Ask your local produce clerk for his/her advice on choosing the best weekly produce.
* Ask your produce clerk for shipping dates on your favorite produce so you can ensure a great tasting fruit or vegetable. Also, check use-by dates on bagged produce.
* Prior to shopping, plan a recipe, snack or meal for your produce. This will reduce the chance of spoilage.
* Shop for your produce at the end, rather than at the beginning of your shopping trip. No one likes a smashed banana or bruised pear.
* Stock your fridge and freezer with both frozen and fresh produce so that you have options when it comes to a fresh hearty salad or warm vegetable stew.
* Keep your refrigerator cool (32 to 40º F) and your freezer even cooler (-10 - 0º F). -The warmer your fridge or freezer, the quicker the nutrient loss and spoilage. As a reminder, per USDA guidelines, always let food cool (within two hours) prior to putting it into the refrigerator. This will keep your refrigerator cool and reduce the chance of warming other refrigerated foods (USDA, 2010).
* Store produce and then wash prior to eating or cooking.
* Don't cross-contaminate. Use separate cutting boards for meat and produce. A solution of 1 tsp bleach per quart of water is considered safe and effective when cleaning cutting boards.
Resources:
United States Department of Agriculture (n.d.). Fabulous fruits...versatile
vegetables. Center for Nutrition Policy and Promotion. Retrieved December 13, 2010, from click here for link.
United States Department of Agriculture (2010). Food Safety. Retrieved
December 13, 2010, from click here for link
Marni holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach and is currently pursuing a registered dietician degree. She is a 4x Ironman finisher and has qualified for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com.
Any questions, Email mrakes1@hotmail.com or visit www.trimarni.blogspot.com
Fresh (or Frozen) Eats
The winter weather may be frightful, causing your selection of fruits and veggies to be anything but delightful. During the colder months, fresh produce can have different textures, tastes and prices, but don't let this stop you from including fruits and veggies in your balanced diet. There are a host of vital nutrients stocked in the frozen food section at your nearest grocery store, and according to the U.S. Food and Drug Administration, frozen fruits and vegetables provide the same essential nutrients and health benefits as their fresh counterparts (USDA, n.d.).
When preparing your frozen produce, it is important to study cooking times and temperatures to minimize nutrient loss. Steaming or boiling a vegetable for even a minute more than necessary may reduce maximum nutritional benefits. When it comes to sautéing, adding a little heart-healthy unsaturated oil (at the most optimal cooking temperature for the oil) will increase the absorption of fat soluble vitamins A, D, E and K.
Whether it is fresh or frozen, winter or summer, here are a few tips on fruits and vegetables:
* Eat seasonally for better texture, color, taste and price.
* Do not judge a fruit or vegetable solely by the color. Ask your local produce clerk for his/her advice on choosing the best weekly produce.
* Ask your produce clerk for shipping dates on your favorite produce so you can ensure a great tasting fruit or vegetable. Also, check use-by dates on bagged produce.
* Prior to shopping, plan a recipe, snack or meal for your produce. This will reduce the chance of spoilage.
* Shop for your produce at the end, rather than at the beginning of your shopping trip. No one likes a smashed banana or bruised pear.
* Stock your fridge and freezer with both frozen and fresh produce so that you have options when it comes to a fresh hearty salad or warm vegetable stew.
* Keep your refrigerator cool (32 to 40º F) and your freezer even cooler (-10 - 0º F). -The warmer your fridge or freezer, the quicker the nutrient loss and spoilage. As a reminder, per USDA guidelines, always let food cool (within two hours) prior to putting it into the refrigerator. This will keep your refrigerator cool and reduce the chance of warming other refrigerated foods (USDA, 2010).
* Store produce and then wash prior to eating or cooking.
* Don't cross-contaminate. Use separate cutting boards for meat and produce. A solution of 1 tsp bleach per quart of water is considered safe and effective when cleaning cutting boards.
Resources:
United States Department of Agriculture (n.d.). Fabulous fruits...versatile
vegetables. Center for Nutrition Policy and Promotion. Retrieved December 13, 2010, from click here for link.
United States Department of Agriculture (2010). Food Safety. Retrieved
December 13, 2010, from click here for link
Marni holds a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. Marni is a Level-1 USAT Coach and is currently pursuing a registered dietician degree. She is a 4x Ironman finisher and has qualified for the 2011 Ironman World Championship. Marni enjoys public speaking and writing, and she has several published articles in Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to IronGirl.com and Beginnertriathlete.com.
Any questions, Email mrakes1@hotmail.com or visit www.trimarni.blogspot.com
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