Essential Sports Nutrition


Quicky wrap

I'm sure we all share the same story of life "not enough time".
I'm quickly realizing that my idea of balance is gradually shifting to a 'just get it done' philosophy. I'm still getting quality sleep but my bed time moved from 9 until 10. I still wake up at 4:30 but there have been several shortened workouts due to being tired and needing more sleep. Exercise/training is still a priority but I am just aiming for quality workouts with no big expectations. New Orleans 70.3 should be a fun and great race for me but the Ironman World Championships is my main focus.
As for my life at the moment, I'm mentally stimulated during my 9 hours of interning and come home with a completely exhausted brain, only to squeeze in a few more hours of work. The motivation is certainly lacking in the evening but there just isn't enough time on the weekend for me to do work. My weekends are 100% devoted to reading, studying taking quizzes. Speaking of which, I have my mid term due by Mon at 9am and it is 150 questions and a time limit of 2 hours. Just thinking about it is making me exhausted.
Throwing in food prep, campy walks, catching up with Karel over dinner and trying to stay somewhat connected to the outside world, I find myself clicking off the last few weeks of my internship as if I'm running 15 mph on the treadmill. 8 months down...9 weeks to go! Last official day is April 22nd but my "interning" will end in 5 weeks (which means no more projects, papers and assignments for my binder!!). I will then have the final exam for my internship and nothing else to worry about until I take the National Registered Dietitian Exam (sometime this summer).

Last night I found myself studying for almost 1 1/2 hours as soon as I got home from Nemours. It was almost 7pm and Karel would be home from work and ready to eat. I knew it was close to dinner because I was getting hungry and with only 10 minutes until Karel came home, I needed to make some quick, healthy and easy. I am happy to say that throughout my internship, we have not gone out to eat nor ordered out/gotten take out. I am fueled by my own creations :)

This meal came to me rather quickly because both Karel and myself LOVE wraps. Rather than preparing some type of meat for Karel, I opened the pantry to find chicken and rice, vegetable soup. PERFECT!!
With a leftover stir fry for me, I had two easy meals prepared in less than 10 minutes.

Quicky Wrap

1 can soup (drained) - save the liquid for a broth or for marinating
Whole wheat tortilla (I found these at Winn Dixie on sale. 100 calories, whole wheat)
Dark Greens
Spices (no salt)

1. Drain liquid from soup can. Pour into a bowl.
2. Cook soup with veggies for 90 sec (cover to prevent splatter)
3. Heat tortilla for 15 sec (or you can give a light toast in the oven)
4. Spread with hummus. Top with cheese and spices.
5. Add greens and a few large spoonfuls of "soup" mixture.
6. Fold and Enjoy!

Inside my wrap:
(not pictured dark green medley)


What's New?

What a week this has been. I'm too exhausted to write about it in detail at the moment but I can say that I had 2 exciting and busy days at St. Vincent's Hospital on the Cancer unit and 2 amazing days at Nemours Pediatric Outpatient Hospital. I've been interning for about 8 months and in the home stretch, I am feeling very confident that I will pursue a clinical dietetic job as soon as I become a Registered and Licensed Dietitian. There is so much to learn about the human body and I'm quickly learning that there is no shortage of brain stimulating info when you are an acute care clinical dietitian.

During my lunch break today at the pediatric hospital I skimmed through the latest American Dietetic Association newsletter (ADA TIMES Winter 2011). I always look forward to the research briefs and industry news section because I think it's fun to be a bit ahead of tv media when it comes to scientific research or consumer nutrition.

I didn't want to keep this info to myself....enjoy!

-New Measure Trumps HDL levels in Protecting Against Heart Disease
A measure of DHL function called cholesterol efflux capacity is more closely associated with protection against heart disease than HDL cholesterol levels themselves, according to the Jan 13 issue of the New England Journal of Medicine

Eating fruit and vegetables every day may reduce heart disease risk
A diet rich in fruits and veggies is associated with a reduced risk of ischeemic heart disease, according to a large observational study published in the Jan 18 European Heart Journal, but whether this association is causal remains unclear.

The number of U.S. Adults Treated for Diabetes more than doubled between 1996 and 2007
Approximately 19 million U.S. adults reported receiving treatment for diabetes in 2007, more than double the 9 million who said they received care in 1996, according
to the US Department of Health and Human Services Agency for Healthcare Research and Quality.

Breast Cancer patients with Diabetes more likely to die
Breast cancer patients are nearly 50 percent more likely to die of any cause if they also have diabetes, according to a review published in the Jan issue of the Journal of Clinical Oncology suggesting future research could focus on whether high levels of insulin in patients with type 2 diabetes might promote tumor growth.

Ban on Chocolate Milk in Schools Delayed
Florida's new agriculture commissioner has stopped efforts to ban chocolate milk and most other high-sugar drinks in schools, reported the Dec. 25 Orlando Sentinel, saying a broader approach to student nutrition is needed.

Is nutrition labeling for alcoholic beverages on the way
Wine, spirits and beer industry insiders are sparring over a proposal presently before the federal Tax and Trade Bureau to list nutrition information such as calories, carbohydrates, serving size and alcohol per serving. According to a Jan 19 article by the associated Press, points of contention include confusion over cocktail serving sizes, generalized data instead of analyzing each vintage of wine variety and how and where a nutrition label would appear on packaging, bottles or cans.

Nutrition facts panel will appear on meat
By next year, whole, ground or chopped meat and poultry will feature nutrition facts panels either on their package labels or available for consumers at the point-of-purchase.

Fazoli's introduces four 400-calorie entrees
Three cheese baked ravioli, hearty tortellini and bacon, mushroom chicken alfredo and penne tuscano headlinee Fazoli's line-up of New Year's specials, all designed to help Americans watch their waistlines and wallets.

Walmart Pledge Cheaper produce, reformulations
Superstore corporation Walmart announced an initiative to reduce sodium and trans fat in packaged food items by 2015, make healthier choices more affordable, develop a front-of-package seal and build stores in food desserts.

Tropicana Announces Squeezable fruit snack
PepsiCo is launching a portable snack for children called Tropicana Tropolis, a smooth blend of fruit that is a good source of fiber and offers 100% of the recommended daily value of vitamin C with no added sugars, high fructose corn syrup or artificial flavors, sweeteners, colors or preservatives.


Supplements to skip

I had just enough time the other night to browse through my latest Consumer Reports on Health, March 2011 issue. There is a great article on top selling vitamins and I hope to read the entire issue...when I get a minute of free time.
The researchers worked with the Natural Medicines Comprehensive Database which evaluate the safety and effectiveness of nutritional supplements, to identify the dangerous ingredients. All supplements listed have been linked by clinical research or case reports to serious side effects such as heart problems, kidney damage and even death. And there's insufficient evidence to determine whether they're effective for most of their purported uses.
Here's the list:
Aconite - used for inflammation, joint pain, wounds and gout. Dangers include toxicity, nausea, vomiting, low blood pressure, respiratory-system paralysis, heart-rhythm disorders, death.
Bitter orange - used for weight loss, nasal congestion, allergies. Dangers include fainting, heart-rhythm disorders, heart attack, stroke, death.
Chaparral - cold, weight loss, infections, inflammation, cancer, detox. Dangers include liver damage, kidney problems.
Country mallow- used nasal congestion, allergies, asthma, weight loss, bronchitis. Dangers include heart attacks, heart arrhythmia, stroke, death.
Kava - used for anxiety. Dangers include liver damage.
Lobelia - used for coughing, bronchitis, asthma, smoking cessation. Dangers include toxicity, overdose can cause fast heartbeat, very blow blood pressure, coma and possibly death.
Yohimbe - use for erectile dysfunction, aphrodisiac, chest pain, diabetic complications, depression. Dangers include at usual doses; high blood pressure, rapid heart rate. At high doses; severe low blood pressure, heart problems, death.


Happy Valentine's Day!!

I just love this pic. We got married on Oct 26th 2008 and Campy had just come into our life. It was truely love at first sight.

“The way you get meaning into your life is to devote yourself to loving others, devote yourself to your community around you, and devote yourself to creating something that gives you purpose and meaning.”

Right now I feel a little blah. My life is a routine and I find myself with little flexibility. Karel has been amazing through this entire dietetic internship journey and he never lets me give up.

"I know God will not give me anything I can't handle. I just wish that He didn't trust me so much."

When I met Karel I was training for my first Ironman (IMFL). I am pretty sure by now (4 1/2 years later) that Karel understands that I am very structured and disciplined and I always have my eyes set on a goal. Perhaps there was a reason why he came into my life when I wasn't looking for anyone to interfere with my schedule. While he let me be me, he also forced me to take chances. Both in sport and in life. Understanding that life requires balance and not strict regime, Karel has shown me a whole new way of living life.

"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good."

My family is the world to me. Without them, I don't know how I could be where I am right now. It's been 10 1/2 years since I have graduated high school and I have spent 8 of those year in school. My mom, dad and brother have always supported me in all of my crazy adventures and ideas and they are my #1 fans. I really have the best family ever and I believe I am who I am because of the love I receive from my family.

“Be who you are and say what you feel because those who mind don't matter and those who matter don't mind.”

My friends, blog readers and athletes = motivation. Sometimes I wonder how to make it all work but when I stop thinking about the task at hand and live in the moment, it all seems to work itself out. I hear stories from others and feel inspired as if I have nothing to complain about. Everyone has a story and a reason. I am fortunate that I have the opportunity to work with so many amazing athletes and I can't tell you how much I love receiving random emails from blog readers, sharing with me their stories and letting me know how I have been a part of their active and healthy journey.

“Don't lower your expectations to meet your performance. Raise your level of performance to meet your expectations. Expect the best of yourself, and then do what is necessary to make it a reality.”

Thanks for reading. Happy Valentines day!