Keeping Your Electrolyte Stores in Check?

For short runs, drinking just water after the run is fine, but for endurance runs, it's important to replace lost electrolytes after the run. On runs more than an hour, you need to be sure not only to kick in some fluids with electrolytes during the run, but you need to be sure and replace them after the run too. Not replacing the lost electrolytes can lead to an electrolyte deficit leading into the next run and that's not a good thing. So what are electrolytes? Electrolytes are macronutrients the body uses to keep the body systems working properly. Runners often hear about two electrolytes (sodium and potassium) but there are actually five electrolytes.

The "BIG FIVE": 

1. Sodium is important because it carries the water molecule throughout the body. without sodium, you'll become dehydrated very quickly, even if you're drinking water. Ever been on a run and had a sloshy stomach? If you just drank a bottle of water, it's probably just what you just drank sloshing around, but if you drank earlier in the run and you still have that sloshing around happening in the stomach, chances are your sodium stores are low. You can have a stomach full of water, but if there isn't proper levels of sodium in the body, there's no way for it to get out of the stomach to the rest of your body.
2. Calcium is needed for muscle contraction, nerve function, and strong bones
3. Magnesium like Calcium is needed for muscle contraction, nerve function, and strong bones 
4. Potassium is needed to relax a contracted muscle. Low levels of Potassium can lead to muscle cramps. Potassium also supports heart function and helps keep blood pressure regulated.
5. Chloride is needed to maintain fluid balance, blood volume, and blood pressure

Sports drinks are great for during the long run, but research has shown not only are dairy drinks (chocolate milk) great for post run rebuilding, they are also better at re-hydrating the body after a long run than sports drinks. Chocolate milk is a great post run recovery and rehydration drink. It contains the right mixture of carbs and protein and drinking it within 15-30 mins after your run is idea in helping your body recover and rebuild. Chocolate milk also contains sodium and calcium, two of your needed electrolytes. 

It's a great idea to include electrolyte-rich foods in your daily diet as well as to eat post-run. Sports nutritionist Nancy Clark provides some great food suggestions below to help replenish your depleted electrolyte stores:

Sodium: chocolate milk, peanut butter, bagel, even soup! Also try some deli turkey!

Potassium: bananas, sweet potatoes, spinach, kale, peas, beans, avocado, and dried of fresh fruits like oranges, melons, raisins, prunes

Calcium: milk (regular or soy), cereal, yogurt, latte

Magnesium: leafy green veggies, whole grains, nuts, peanut butter, dried beans, lentils

Chloride: olives, rye, tomatoes, lettuce, celery

Smoothies are an easy way to get in your needed electrolytes. No need to drive to the smoothie shop either. Below are some great smoothie ideas from nutritionist, Laura Buxenbaum that are easy to make at home.

Running Refuel Shake

1 cup fat-free chocolate milk

1 scoop 100% whey protein powder

1 banana

Crushed ice

Triple Berry Smoothie

1 cup low-fat vanilla yogurt

1 cup skim or 1% milk

1/3 cup frozen blueberries

1/3 cup frozen strawberries                                                               

1/3 cup frozen raspberries

Ice

Orange Peach Mango Smoothie

1 cup orange juice

1 cup low-fat vanilla yogurt

1/2 cup frozen unsweetened peaches

1/2 cup frozen mangoes

Ice

PB&B Protein Smoothie

1 banana

1 tablespoon creamy peanut butter

1 cup 1% milk

1 scoop plain, vanilla, or chocolate whey protein powder

Crushed ice

Blues Buster Smoothie*

1 (6-ounce) container low-fat blueberry yogurt

1/2 cup apple juice

1/2 cup fresh or frozen blueberries

1/2 cup frozen sliced peaches

Crushed ice

*Recipe from SoutheastDairy.org

One of my favorite smoothie creations is the "RunnerDude Pumpkin Smoothie."

RunnerDude's Pumpkin Smoothie*

1/2 cup pumpkin puree

1/2 cup fat-free vanilla Greek yogurt

1 banana, sliced into chunks (freezing the banana is beforehand is great too!)

1 teaspoon pumpkin pie spice

1/2 cup skim milk

1 teaspoon vanilla extract

1 cup ice

Note: for a thinner consistency, add another 1/2 cup skim milk. For extra sweetness, add 1 tablespoon honey.

Avoid Resolution Sabotage!

New Year's Resolutions. Have you ever made one? I bet you have. Every January, people all over the world maKe health and fitness resolutions.  That's awesome. Start out the new year on track, with a goal and vision to better yourself. However, the sad truth is that around 30% give-up the very first week! An ever bigger percentage give up during weeks two and three. I've seen proof of this driving by the big box gyms in my area. January 1st the parking lot is full. February, you'll see tumbleweeds rolling around in that same parking lots.

Why is that? Why do so many give up so quickly? Self-Sabotage! Often our resolutions and goals are so lofty and huge that they are unobtainable. We are so quick to completely remove something or stop something as a part of our resolutions. "I'm going to stop eating carbs. No more sugar! I'm going to stop eating meat. I'm going vegan!" Or, we're too quick to add drastic changes to our routines. "I'm going to run every day, no breaks! I'm going to workout one hour every day. I'm going ride my bike to work each day!" The basic root of the resolution is solid, but it's often the severity of the limitation or addition or the time frame in which we've given ourselves to accomplish such a goal that we soon realize it just "ain't gonna happen."

I have people come to the studio all the time telling me that "I need to get them to lose 30 lbs in a month." Two things wrong with this expectation. First, the time frame is very unrealistic. Second, the responsibility has been placed on me to get them to lose the weight instead of the individual taking ownership of the weight loss. This is not a scenario for success.

It's great to have goals and to challenge yourself, but if those goals are too unrealistic, you'll only set yourself up for failure.

In stead of wanting to lose 40 lbs by February, make your goal to change your body composition by February. Often when starting to lose weight , especially if you're also beginning to exercise along with your nutrition changes, you may not initially see the weight loss you expect reflected on the scale. This is because your body is going through lots of changes. While you may be losing some body fat, you may also be

gaining a little muscle. That's a good thing, but as a result, the scale may not show the awesome changes you're actually making. So, instead of initially focusing on the scale, focus on measurements. Week 1, measure the circumference of your bicep, chest, waist, hips, thigh, and calf. (Note: Be sure that when you measure your bicep, thigh, and calf that the measurements are all on the same side, so that when  you measure at a later date you'll remeasure the same side. Your left and right sides can have different measurements, so sticking with the same side will keep your data accurate.) Record the measurements  in a journal or on a spreadsheet, so you won't forget. Give yourself three months to work on your diet and exercise. Weigh yourself periodically if you'd like, but don't redo the circumference measurements until the end of the 3rd month. Nine times out of ten, when  you redo those measurements, you'll find that your circulference measurements have decreased! You're an inch smaller here, two inches smaller there, and inch and a half smaller there. So, while the scale may only say you've lost 10-15lbs you may actually have lost a total of 5-6 inches! Proof of your hard work!

Once you continue beyond this point with your nutrition changes and exercise, you'll begin to see more weight loss. The key really is consistency.

The same applies with running. Instead of on January 1st deciding you're going to run a half marathon that spring (even though you're not currently even running 1-mile without stopping), commit to building on that mile. Focus on endurance and building a base. I recommend that a runner build up to a total weekly mileage of 15-20 miles a week for 4 weeks before beginning training for a half marathon. So, begin by running 2-3 days a week to build that base. Don't focus on pace, just run. If you're currently running about a mile add a few minutes of running to the end of each run gradually increasing your distance. Build to 2 miles, then three over time. Then move to 3-4 days a week. That way when you do start that half marathon training, you won't be trying to build a base while at the same time your trying to acclimate to the demands of higher mileage in your training.

You have a whole entire year. Think through your resolution. Set yourself up for success not failure. You can do anything you put your mind to as long as you're realistic with your goals and time frame.

Three Simple Breakfast Meals Perfect For Runners

Properly fueling your long run is key to a successful run. Most long runs take place in the early morning,
so a good breakfast is key in providing the needed macronutrients for the long haul. There is no one perfect pre-run food for runners, because runners are all so different. Between allergies, GI issues, and various likes and dislikes, it's almost impossible to say eat exactly this or that. Instead a runner needs to make sure he/she is getting the proper caloric intake as well as the proper balance of carbohydrates and protein. 200-400 calories is a good number of calories to take in about 1 to 1.5 hours before your long run.You want more easily digestible carbs than protein. a 3;1 OR 4:1 carbs to protein ratio is good. The carbs will provide the glycogen which is the fuel for your muscles. The protein will work to help begin the rebuilding process. This same carb/protein ratio is also great for your post run-recovery snack.

I've prepared the following video to show you three simple-to-make breakfast meals that I eat before my long runs.



Here are a few more pre-run fueling ideas from my book Full-Body Fitness for Runners.

               

Chickpeas: A Great Source of Fiber, Potassium, and Protein!

Whether you call them Garbanzo Beans or Chickpeas, this funny sounding food is packed with great nutrition particularly for a runner. Chickpeas are a fiber-rich food. Fiber-rich foods not only help keep you regular, but they help you feel full longer.  Fiber (especially soluble fiber as found in chickpeas) helps to lower blood cholesterol and slow the absorption of sugar. So, if you're diabetic, this is a great food for you.  As for runners, chickpeas contain calcium and magnesium. Calcium is needed for muscle contraction and magnesium is needed for bone maintenance as well as proper function of nerves and muscles.  Chickpeas are also packed with potassium. This heart-healthy macronutrient and electrolyte is needed for a contracted muscle to relax. So, as a runner, keeping your potassium stores topped off helps stave off possible muscle cramps from depleted potassium stores lost through perspiration.  And to top it off , they're a good source of vegetable protein.  Chances are you've eaten Hummus , a popular middle eastern spread. Hummus is actually Arabic for chickpea. Hummus is readily available at your local grocery store and is also easy to make at home. Click here for a simple recipe. Chickpeas also make a great addition to any salad or pasta dish.  Added to a salad, chickpeas add a hearty meaty texture  and because of the high fiber, makes a salad more filling and satisfying. My family makes a great Chicken Primavera that incorporates chickpeas and it's awesome! Check out the recipe here.  

The Orange: Great Last Minute Pre-Run Fuel

Ever realize 15-30 minutes before a run that you forgot to fuel up? Grab an orange! An orange has 100% of your daily Vitamin C needs. Vitamin C helps prevent muscle injury by replacing collagen in the muscle fibers that bread down during running. Oranges provide needed simple carbohydrates, but they're low on the glycemic index so their natural sugars won't cause your blood sugar to spike and crash. Oranges also contain quercitrin, a citrus flavonoid, that some research shows helps to

increase tolerance for exercise, quicken recovery time, and increase performance. Eat a whole orange not orange juice before a run. Orange juice has a much higher concentration of the natural sugars and may cause GI issues in some runners. So, keep a few oranges on hand for those times you forget to fuel or just want to give yourself an extra boost.

Potatoes: A Great Food for Runners!

Running and pasta are like Bert & Ernie, Yin & Yang, Lavern & Shirley, Thelma & Louise. That's all well and fine. Pasta is a great source of carbs for fueling your runs, but did you know that thepotato is a nutritious source of  carbohydrates, even more than rice or pasta? Yep, this often shunned veggie has gotten a bad wrap in the whole anti-carb movement. Like many foods, it's how you prepare it that makes or breaks the nutritional value of the spud. Cover it with butter, melted cheese, and bacon bits and you've created "food porn." Bake it and top it with a dollop of Greek yogurt and voilà, nutritious yumminess! Sport nutritionist Nancy Clark supports the spud too.  She shares that this super veggie is a great source of Vitamin C (gives 1/2 of your daily needs) and provides the potassium you'd lose in three hours of sweaty exercise. It's cousin the sweet potato provides even more health benefits!  A standard potato (like you'd get with a restaurant meal) contains around 200 calories. That's about the same as most sports bars. The spud makes a great pre-and post-run snack as well as a part of a meal. Pre-baked spuds that are sliced and refrigerated make great snacks before or after a run.  In her book, NancyClark's Food Guide for Marathoners, she gives some great ideas for potato toppers such as low-fat salad dressing; low-fat sour cream, chopped onion, and low-fat shredded cheddar cheese; cottage cheese and garlic powder; milk mashed into the potato; plain yogurt (I like using the Greek yogurt. It's very similar to sour cream); flavored vinegars; soy sauce; steamed veggies like broccoli; chopped jalapeno peppers; lentils or lentil soup (I like topping it with veggie chili or black beans); applesauce.  Worried about the potato being high on the Glycemic Index? Valid concern, but did you know that when you pair the spud with certain foods, it actually lowers its GI? Adding healthy fats to your spud such as olive oil, sour cream or avocados, will lower the GI. Increasing the acidity by adding vinegar, citrus or salsa lowers the GI of the spud too. Eating the potato with the skin on increased the fiber slowing digestion and lowering the GI. Oddly enough, cooking the potato, then cooling it before you eat it, lowers the GI. So, give the spud a try!!

Know Your Numbers

The scale is a scary piece of equipment for many. Its reading can mean triumph or defeat. Used in the
correct manner, the scale can give you great information about your body composition.

Below are a few tips to make the most of your scale and use to help you evaluate your progress beyond just how much you weigh.

• Calibrate your scale: You can pick up a spring scale for under $20 at any big box discount store, but the old saying, "You get what you pay for" really holds true with the cheaper scales. Spring scales provide the least accurate reading. If you are using a spring scale (the kind you step on and the needle moves around a dial to reveal your weight), make sure it's calibrated correctly. To do this, have your doctor weigh you or weight yourself on a balance scale at the gym (the type you stand on and move the weight balance to reveal your weight). Once you have your accurate weight, stand on your spring scale and see if there is any difference. Usually, you'll weight less on the spring scale. So, if you're 4lbs lighter on the spring scale, then move the needle on the scale from "0" to "4." This will give  you a more accurate reading.
• Same time, same place: Keep your scale in the same location, don't move it around. Particularly with spring scales, the more it's moved around, the more likely the calibration will get off. So avoid storing it in a cabinet and taking it out each time you weigh. Also, weigh yourself at the same time each day. Within the same day, your weight can vary +/– several pounds. A morning weight and an afternoon weight can be very different. 
• Expect variance: Having your weight vary +/– 2-4 lbs from weigh-in to weigh-in is normal. As long as your weight stays within that +/– range, you're fine. If the trend is that it keeps getting higher, that's a different story. Hydration, the types of food you've eaten, the amount of food you've eaten, bowel movements (or the lack there of) can all affect your weight and it has nothing to do with decreased or increased body fat. Just normal fluctuations of your body. Exercise can cause muscles to retain water and eating carbohydrates can cause your body to retain water. You should not avoid either, it's natural. That water retention is temporary and not body-fat weight gain. If you've ever carb-loaded before a marathon, you may have had that bloated feeling and the scale may say you've gained a pound or two. That's actually a good thing. That means your body is retaining some water meaning you'll be well hydrated on race day. During the race, that water will come in handy and you'll lose that extra water weight.
• Invest in a good scale: While many purchase the spring scale because it's more affordable,
  
  it really doesn't give you the big picture. All it provides is your weight. Owning or having access to an electrostatic impedance scale will provide you with a wealth of data that will give you more information about your body composition. This type of scale looks similar to a spring scale, but there is no dial. It has a digital display. You stand on this type of scale barefoot (it needs skin contact for an accurate reading). While standing, the scale sends an electrical impulse up through your body. Don't worry, you feel nothing and it's safe. The rate at which this impulse travels determines everything from your weight, body fat %, lean mass, water %, visceral fat, BMR, MET age, bone mass and more. Many fitness studios and gyms have such scales, if you're not ready to purchase your own. Depending on what you buy, you can expect to pay about $60 to several hundred dollars for such a scale. In the studio, I use the Ironman by Tanita and it runs about $150. 
• Take some data: Now I don't mean keep an obsessive log of each weigh-in, but it's a good idea to periodically record your stats. This gives you a benchmark from which to compare progress.
• Know your numbers: Have you been working on your nutrition with a weight loss goal and working out? Have you be perplexed feeling like you've lost weight but the scale is telling you something different? Clothes feel lose. You feel better than you ever have before. You're eating smart. But that dang scale keeps saying you've either lost nothing or gained! Well, if you know your numbers, then that weight gain may be a good thing. WHAT? Crazy talk, right? Nope...a good thing. For example, last year about this time, I decided to drop about 25lbs. I was getting ready to turn 50 and I wanted to head off that middle-age weight gain. So, I began to make sure I was getting in "Me" workouts and "Me" runs. While I didn't go on a diet, I did start to be more cognizant of what I was eating and making smarter decisions about what I was eating. As a result I lost that 25lbs. But.....in the past 2 months, the scale has shown a weight gain. Now this would cause a panic in most individuals. Weight gain must mean body fat gain. Right? Not always. Fortunatly I knew my nubmers. In the past two months, I've been upping my resistance training. I looked back my the data I had recorded from my weigh-ins and I saw that my body fat had not increased. It was still at the lower end of the healthy range. What had changed was my lean mass....my muscle mass. I had gained some muscle! Six pounds of muscle in fact! Awesome! This muscle gain actually makes me look even leaner. It also, means I'm stronger and have more muscular endurance which is supporting me on my runs, particularly my long runs. 
• Men and Women are not created equal...when it comes to body fat: Healthy body fat % numbers for mean an women are apples and oranges, so know your numbers. I can't tell you how many ladies have heard me say their body fat is 25% and they're devastated, when that's an awesome body fat perfect for ladies. Actually the low end of the healthy range for an 18-year old female is 21%. As you know, men and women are physically very different. Women need more body fat. The low end of the healthy range for an 18-year old male is 8%. Men do not need as much body fat. But remember that the young lady at 21% body fat isn't fat because she has 13% more body fat than her male counterpart. It means she's lean and has exactly what she needs for her body to function properly. Below are the healthy body fat ranges for men and women. 
  
• Not all body fat % measures are equal: The most accurate way to determine percent of body fat is to do a water displacement test...the "Tank Test." This is the test where you're submerged under water.  While this is the most accurate, it's not the most convenient and it can be expensive. There are several other methods used to determine body fat percent such as the electrostatic impedance scale I mentioned above, an air displacement test, and a caliper pinch test. All of the non water-displacement tests have a +/– error rate of 4%. I've had two different clients (one female, one male, one physically fit and one not as fit) have the tank test done. The next day they came to the studio and we checked their body fat using the electrostatic impedance scale. The body fat of both individuals was 4% higher on the electrostatic impedance scale as compared to the tank test. So when using the scale with my clients, I give them a range. If the scale says their body fat is 25%, then I tell them their body fat could be as low as 21% and as high at 25%, both of which are healthy. Determining body % percent at home is not an exact science. The main thing to keep in mind is that if you're not wanting to loose/gain weight, you want the number you see to remain constant. If you're trying to lose weight, you want to see that number get smaller over time. 
• Don't become discouraged. In today's rush, rush, quick-fix society, we often want immediate results. If you have extra weight you want to lose, it's going to take time. Losing weight slowly over a longer period of time has a much higher "keep-it-off" success rate than dropping a lot of weight in a short period of time. If you're combining exercise along with weight loss, you may not see much change on the scale initially, even though your clothes may feel looser. Just like I described above, you may be increasing your muscle mass while at the same time decreasing your body fat %. So on the scale it may be a wash. This often happens the first month or so. Stick with it and your weight loss will start to show on the scale. Taking girth  or circumference measurements of your hips, waist, thighs, calves, biceps, chest, etc, is also a great idea. After a couple of months of your new diet and exercise regimine, retake your girth measurements and even though the scale may not reflect a huge weight loss, you may discover you've lost an inch in your waist, a half-inch in your calf, a couple inches in your thigh. More proof that your body composition shifting in the right direction.

Controlling the Holiday Bulge

The holidays are a time to enjoy friends, family, and good food. Problem is many of us attend so
many holiday functions that before you know it, you're entering the New Year with new pounds.  The Calorie Control Council has estimated that the average American could consume as much as 4,500 calories on Thanksgiving Day. Just Thanksgiving Dinner alone could pack 3,242 calories for some.

I know what you're thinking, "I wait all year to enjoy those homemade seasonal goodies." You don't have to do without. BUT, you do have to practice moderation and accountability. Eat your favorite foods, but eat small to moderate portions. If you do indulge a little more, then account for it. Work it off with additional exercise.

Here are a few tips that also might help fight the Holiday Bulge:

• Begin the day with a run, brisk walk, or hit the gym for a circuit workout. Getting your metabolism ramped up early will get your engines fired for the day.
• Try to schedule your holiday meal at lunch instead of dinner. This way you'll be able to have time after lunch to get in a walk or a workout. Also, the digestion process pretty much stops when you sleep, so if you go to bed on a full stomach all that food is just going to sit there.
• Bargain with yourself. If you really want a huge piece of pecan pie, determine what other goodie you can do without. "I'll skip the mashed potatoes and gravy, so I can have that pie!"
• Be sure to eat breakfast. Many will not eat all day thinking they'll be able to eat more at dinner? Well, that basically is true, but if you haven't eaten all day, then you'll be more likely to overeat at dinner time. So instead of saving those 2000 calories till the end of the day, you end up packing in 3500 in one meal because you're so hungry. It's kind of like the old saying, "Don't go grocery shopping on an empty stomach." Don't come to Thanksgiving Dinner hungry either.

Pick the Best Bar for the Length of Your Run

In a rush before a run? Need to eat, but don't have time to make something? Creating your own snacks is always best because you know exactly what's going into your body, but sometimes convenience trumps best practice. Best to get in some prepackaged nutrition to support your run than no nutrition at all. But which prepackaged foods are best for your different types of runs?

Below are some suggestions for prepackaged foods such as energy and protein bars wafers, waffles, and crackers. The foods are sorted by caloric needs based on the length of your run. These are not the only options for each category, but it's a good start. Always read the nutrition label to see if the calorie count of the chosen food supports the caloric needs of the run.

30-TO 60-MINUTE RUN--You need 150-200 calories

• Balance Bar (Original): Chocolate Raspberry-180 cals
• Balance Bar Dark: Chocolate Caramel Macchiato or Chocolate Crunch-180 cals
• Kind Energy Bar: 180 cals
• Fiber One Protein Bars: Trail Mix-130 cals; Oats & Chocolate or Oats & Peanut Butter-140 cals 
• Honey Stinger Waffle: Ginger Snaps, Vanilla, Chocolate-160 cals
• Honey Stinger Protein Bar: Peanut Butter-190 cals
• Honey Stinger Energy Bar: Berry Banana Buzz-180 cals; Peanut Butter’n Honey-190 cals
• Kashi Chewy Granola Bar: Chocolate Almond & Sea Salt-140 cals
• Lance: Toasty Peanut Butter Crackers-180 cals; Toast Chee Reduced Fat Peanut Butter Crackers- 190 cals
• Lara Bar: Blueberry, Carrot Cake, Apple Pie-190 cals
• Luna  Bar: Carrot Cake, Blueberry Bliss, or Nuts Over Chocolate-180 cals
• Luna Protein Bar: Chocolate Chip Cookie Dough-170 cals
• Nature Valley Peanut Butter Energy Bar-190 cals
• Nutri Grain Bars: Blueberry, Raspberry, Apple Cinnamon-120 cals
• Odwalla Bars for Kids: Strawberry Score or Banana Dunk-130 cals; Chocolate Chip Kick-140 cals
• PowerBar: Energy Wafer Berry Yogurt-170 cals; Chocolate Peanut Butter-180 cals
• PROBAR Fruition: Cran-Raspberry-160 cals
• Special K Protein Meal Bars: Strawberry and Cranberry Walnut-170 cals; Chocolate Peanut Butter, Honey Almond-180 cals
• Special K Nourish Bar: Lemon Twist-160 cals

60-TO 90-MINUTE RUN--You need 200-250 calories

• Balance Bar Gold: Lemon Meringue Crunch, Chocolate Peanut Butter, or Chocolate Mint Cookie Crunch-200 cals
• Balance Bar (Original): Double Chocolate Brownie, Honey Peanut, and Yogurt Honey Peanut-200 cals
• Cliff Energy Bar: Chocolate Brownie, Apricot, Oatmeal Raisin, Chocolate Chip-240 cals
• Lance: Whole Grain Peanut Butter Crackers or Toast Chee Reduced Fat Peanut Butter Crackers-210 cals
• Lara Bar: Cherry Pie, Cherry Fruit & Nut, or Cappuccino-200 cals; Chocolate Chip Cookie Dough-210 cals; Banana Bread or Peanut Butter-230 cals; Chocolate Coconut Chew-240 cals
• Odwalla: Chocolate Almond, Blueberry Swirl, or Orange Cranberry-200 cals; Chocolate Chip Peanut-230 cals
• Power Bar Performance Energy Bar: Fruit & Nut-220 cals, Chocolate or Vanilla Crips-240 cals
• Snickers Marathon Energy Bar: Chewy Chocolate Peanut-210 cals

90-MINUTE TO 2-HOUR RUN--You need 250-300 calories

• Bear Naked Energy Bar: Chocolate Chip Peanut or Almond Cranberry-250 cals
• Cliff Bar: Black Cherry Almond-250 cals; Chocolate Chip Peanut Butter Crunch or White Chocolate Macadamia Nut-260 cals
• Cliff Bar Builders: Chocolate-270 cals
• Power Bar Harvest Energy: Double Chocolate Crisp-250 cals
• Snickers Marathon Protein Bar: Caramel Nut Rush-290 cals

Don't Throw the Baby Out With the Bathwater: A Diet Comparison

"Don't throw the baby out with the bathwater." Such an odd phrase. Actually has a German origin and can be traced back as far as the 15th century. According to Melissa Snell at About.com, baths consisted of a big tub filled with hot water. The man of the family bathed first, then all the sons, followed by the women, then the children, and finally the babies. You can imagine how murky and dirty the water was by the time the baby got a bath. By then the water was so dirty you could actually lose someone in it....and so the saying "Don't throw the baby out with the bathwater" was born.

This timeless saying is so applicable to the hundreds of fads that bombard us each year. When I was a 5th grade teacher (yes, I taught 5th grade for 8 years back in the dark ages), we'd spend months implementing a new educational program only to be replaced the following year by a new program, after being told that the previous years program was found to be ineffective. Then 5 years later we'd have a new program that was eerily similar to the program that was deemed ineffective 5 years prior. Which reminds me of another saying, "What goes around comes around."

But alas, the world of education is not the only victim of such antics. The diet world is often a victim as well. Back in the 80s all the rage was "low-fat" this "low fat-that." I remember when Baked Lays came out and they couldn't keep them stocked on the shelves. Then in the late 90s and early 2000s, the Atkins Diet hit the scene and fat was good but carbs were bad. Then lots of research came out about the adverse effects of completely removing carbs from the diet.

And now there's a resurgence of carb-removal with the Paleo Diet. The difference with the Paleo Diet is that it's based on the idea that Paleo man didn't eat grains so why should we. It goes back to the hunter-gatherer idea. Paleo man lived off the game it hunted and food it gathered such as seeds, berries, nuts, etc.  The Paleo man didn't eat grains, because they had not figured out how to grow and harvest them. Paleo enthusiasts also say that our bodies weren't meant to digest grains because that's not what early man ate.

Fad or not. I'm not here to bad mouth the Paleo Diet at all. I do take issue when Paleo enthusiasts that site the rising obesity rates and put the blame solely on carbs. Carbs do play a big part in the rise in obesity and diabetes, but branding all carbs as the evil culprit isn't accurate. More accurately it's the abuse of refined and processed grains found in many packaged breads, cakes, crackers, and candies. Lack of portion control is another contributing factor. Go to any Olive Garden or Macaroni Grill and the plate of pasta put before you would have served two if not three people 20 years ago. Lack of exercise and a sedentary lifestyle is an even  bigger contributor to the obesity rate and rise of type 2 diabetes in America.  Carbs from whole-grain sources eaten in proper portions are not the culprit.

The Paleo Diet (if followed properly) is much better than Atkins, because it does include carbs (just from fruits and veggies) not grains. If the Paleo diet is a manner of eating you want to explore and pursue, that's fine. I do chuckle sometimes, however, when my Paleo-diet-following friend tells me he had pizza the other night and when I ask how one can eat pizza on the Paleo diet and the response is that the crust is made with almond flour. (I'm sure Paleo man gathered almonds crushed them into flour for pizza crust. LOL!)

Anywho... I'm just here to say let's not throw out all other healthy ways of eating with the bathwater. For example, one of the healthiest diets with much more research and data to back it up than the Paleo diet  is the Mediterranean diet. I think this diet gets less hype because it's not as sexy. No "Eat Meat. Get Thin" ads to promote it. The other day I saw new brand of "Paleo Bread." Kind of reminded me of when all the Carb-free stores opened up (and soon closed-up) following the Atkins craze. I'm sure purist Paleo diet followers cringe at seeing "Paleo Bread" as much as purist barefoot runners when they see the newest minimalist running shoe on the market.

According to the Mayo Clinic, recent research involving over 1.5 million adults showed that following the Mediterranean diet reduces the risk of heart disease and is associated with a reduced risk of overall and cardiovascular mortality. The research also also revealed an association between the Mediterranean diet and a reduced cancer occurrence and cancer mortality as well as a reduced risk of Parkinson's and Alzheimer's diseases.

Another reason the Mediterranean way of eating receives little hype is because it just a balanced, smart way of eating.  It's hard to market sensible balance eating. Traditionally, the Mediterranean diet includes daily intake of fruits, vegetables, pasta and rice. Greeks typically eat very little red meat, but average nine servings of antioxidant-rich fruits and vegetables. Those that eat a Mediterranean diet typically have lower LDL levels (the bad cholesterol).

Nuts are also a big part of the Mediterranean diet. Nuts are high in fat, but most of that fat is not saturated and is healthy for the body. Of course here in the U.S. we have portion control issues. So, adding nuts to your daily diet doesn't mean eating half a jar of Planters. A serving size of almonds is about 1oz (or 25-30 medium-sized almonds). It's about what will fit in the palm of your hand. These nuts also are not candied, honey-roasted, cooked in oil, or heavily salted. Just good ole plain raw or toasted nuts. Try it. They're actually good that way.

Now here's where the Mediterranean diet differs in a big way from the Paleo diet......it includes grains. Typically these are whole grains that contain very few unhealthy trans fats. Bread is an important part of the Mediterranean diet. Keep in mind, these breads are whole grain (complex carbs). They're also not slathered with butter or topped with shredded cheese. It's often just eaten plain or dipped in olive oil.

Another reason the Mediterranean diet is not hyped up by various companies is because it doesn't involve counting this or tracking that. It's hard to market making smart choices. For example with fats, the Mediterranean diet isn't about limiting total fat consumption. Rather it focuses on making wise choices about the types of fat you eat. In the Mediterranean diet it discourages saturated fats and hydrogenated oils which both contribute to coronary heart disease.

The Mayo Clinic sites olive oil as the major source of fat in the Mediterranean diet. Research shows that monounsaturated forms of fat (i.e. olive oil) helps lower LDL cholesterol levels. Extra virgin olive oil is less processed and contains the highest levels of the protective plant compounds that provide antioxidant effects. Monounsaturated and polyunsaturated fats (i.e. canola oil and some nuts) contain healthy omega-3 fatty acid.  Omega-3 fatty acid have been shown to help lower triglycerides (fat), decrease blood clotting, decrease sudden heart attack, help improve the health of blood vessels, and moderate blood pressure. Omega-3 is also found in fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. Fish is a staple in the Mediterranean diet.

The Mediterranean Diet also includes a moderate amount of wine. "Moderate" means no more than 5oz of wine daily for women (or men over 65) and no more than 10oz of wine for men (under the age of 65). Low amounts such as this have been associated with reducing the risk of heart disease. More is not better in this case, however. More can increase the risk of health problems including the risk of certain types of cancer.

So, basically following the Mediterranean diet means eating your daily requirements of fruits and veggies as well as getting in those grains. Just make sure you switch to whole-grain breads, whole-grain rice, and whole grain pasta products. And be sure to get in that serving of nuts each day. Try incorporating more olive oil into your diet in place of butter. Cut back on the red meat and include more poultry or better yet fatty fish into your diet. Be sure to steer clear of fried fish and purchase tuna or salmon that's packaged in water instead of oil.

Dairy is important to the Mediterranean diet, but select low-fat dairy. Look for 2% milk-fat or lower. Low fat Greek yogurt is an awesome source of protein and calcium.

Not convinced? No problem. Like I said, sticking with the Paleo diet does have some benefits. For those that are allergic to gluten or may have Celiac Disease, the Paleo diet is a great option. However, if you suspect you have gluten-sensitivity issues or have Celiac Disease, go to your doctor and get tested before you go gluten free. The testing done usually involves a blood test where they look for antibodies that your body produces when you eat gluten. If there is no gluten in your body, then your immune system won't produce these antibodies and none will show up in your body.

Also, if you stick with the Paleo Diet be sure that you're eating lean cuts of meat (mostly fish and poultry). I've had several clients who've gone to the Paleo diet and then are surprised that their colesterol levels have risen particularly the LDLs.  You'll also need to make sure that you are eating those fruits and veggies. That's your only source of fiber in the Paleo diet. If you're eating the recommended amounts, you'll get plenty, but many I speak to are eating a lot more meat than veggies. Also, since the Paleo diet doesn't include dairy, you'll need to be sure to supplement your sources of Vitamin D3 and calcium. Women in particular need to make sure they're getting enough calcium. Calcium is vitally important in maintaining bone mass. For both men and women, calcium is important in making blood vessels and muscles function properly. Usually your source of calcium is from dairy and/or fortified cereals. With these removed from the Paleo diet, be sure to chomp on some TUMs or take another calcium supplement.

So, no matter your diet of choice, make wise decisions and check the bathwater before you toss it.

Boost Your Immune System During Race Training

How many times have you been training hard for a race only to get a cold or the "bug" the last few weeks before the race. There's often a fine line between building up your body and breaking it down. If you're not careful, as your workouts get tougher, your immune system can get weaker making you more susceptible to colds and viruses. 

So what's a runner to do? Well, first of all use the 90% rule that I use with my runners. Save the 100% max effort for race day. Shoot more for 90% on your weekly speed workouts. Always finish strong, but with the feeling, "That was great, but I could have gone even harder." 

This will do several things. First, it will drastically decrease your chance of injury before race day. Second, it will help prevent you from peaking too soon. And last, but not least, it won't tax your immune system as much, keeping it strong and hopefully "bug-free."

Getting your fall flu shot is also a great idea!

In addition to the tips above, your diet can play a big part in maintaining and even boosting your immune system. Listed below are some super foods that help do just that. Adding these foods to your regular diet is ideal, particularly when training and after your race when your immune system may be compromised.

Immune Boosting Foods:

• Sweet Potatoes (the sweet potato should be known as "SuperSpud." One sweet potato has more than twice your daily value of Vitamin A, which is an immune booster; sweet potatoes are also lower on the glycemic index than regular potatoes and they're full of fiber and minerals)
• Butternut Squash (this super veggie is the King of Vitamin A; contains 22,868 IUs of Vitamin A per cup!
• Okra (one of the few foods that naturally contains glutathione which is an antioxidant needed to support the immune system; okra is also high in fiber even more so that whole grain bread or cereal; okra is also high in protein for a veggie)
• Pumpkin (high in Vitamin A (more than 12,000 IUs) and also packed with potassium; one cup of cooked pumpkin contain 33% more potassium than a medium banana)
• Kale (loaded with Vitamins A and C)
• Watercress (1 cup provides 1,500 IUs of Vitamin A and 14mg of Vitamin C; interesting fact: Kale contains 4 times the calcium of same number of calories of 2% milk) 
• Carrots (cooking carrots releases carotenoids which makes it easier for your body to absorb them as vitamin A)
• Broccoli (contains Vitamins A and C)
• Bell Peppers (rich in Vitamins A and C, and potassium)
• Summer Squash (doesn't have the mega-star status of its cousin the butternut squash, but summer squash does contain Vitamin A and a ton of potassium [a runner's best friend]; 1 cup contain 3 times the potassium found in the typical potassium supplement)
• Mushrooms (Shiitake, maitake and reishi pack the biggest immunity-building punch)
• Onions (contains quercetin which supports the immune system; onions also promote bone health)
• Cantaloupe (rich in Vitamin A, C, and potassium)
• Kiwifruit (contains almost twice the amount of Vitamin C as an orange)
• Avocado (contains Vitamin A)
• Prunes (great source of Vitamins A, C, and potassium; prunes have more antioxidants than any other fruit)
• Pistachio Nuts (great potassium-to-sodium ratio which helps stabilize blood pressure and maintain water balance [i.e., good for maintaining good hydration in runners]; also contains Vitamin E, a big immune booster)
• Almonds (rich in calcium and Vitamin E; also promotes heart and brain health; great pre-workout snack; good choice for diabetics since it contains hardly any carbohydrates)
• Garlic (in addition to keeping Vampires away, garlic neutralizes dozens of bacteria, viruses, and fungi)
• Oregano (highest antioxidant activity of the herbs; also high in potassium, Vitamin A and calcium)
• Green Tea (high in immune boosting antioxidants)
• Whey Protein (in addition to the protein benefits, whey protein is highly stimulating to the immune system. It seems to be the best method for obtaining the building blocks of glutathione, probably the most valuable antioxidant in the body)
• Sunflower and Safflower Oil (high in Vitamin E)
• Yogurt (probiotics [lactobacillus] found in yogurt support and improve  immunity; probiotics like bulgaricus also found in yogurt help increase "natural killer" cells,  which also keep the immune system strong. Be sure to look the National Yogurt Association's LAC seal on the yogurt you buy. Yogurt with that seal contain "Live and Active Cultures" which are the immune supporting probiotics you want.)
• A Variety of Fish (i.e., herring, trout, kipper, mackerel, salmon, sardines, tuna; these fish contain Vitamin D; Scientist have discovered that Vitamin D plays an important part in activating immune defences. Lack of Vitamin D can hinder the "killer cells" in fighting off serious infections in the body. Vitamin D can also be obtained through daily limited sun exposure and through a Vitamin D3 supplement)
• Chicken Soup (Grandma was right! The amino acid cysteine, released from chicken when cooking, helps block inflammatory white cells; cold symptoms are a response to the accumulation of these cells in the bronchial tubes)

Try this Immune Supporting Smoothie. It makes a great pre-run fueling snack!

RunnerDude's "SuperSpud" Smoothie 

Ingredients:

• 1 1/2 cups sweet potatoes, baked and peeled (canned works too)
• 1/2 cup Kellogg's Low-fat Granola (without raisins)
• 1 cup lowfat or skim milk (almond or soy milk works too)
• 1 cup ice

Directions:

1. Put the sweet potatoes, low-fat granola, milk and half the ice in a blender and  blend until thoroughly combined.
2. Add the remaining ice until desired thickness is achieved.

Makes: 2 cups

The Power of Potassium!

Bananas are a staple in most runners' training diets. They're a great quick source of nutrient dense carbs and they're a great source of potassium. Potassium is one of the 5 key electrolytes (potassium, sodium, calcium, magnesium, and chloride). As we sweat, we deplete the levels of electrolytes in our bodies and it's vitally important to replace them while we run as well as after we run.

While most Americans tend to ingest about 1000mg more sodium than recommended each day, we fall short in our potassium intake. Sodium plays a key role in hydration and potassium helps keep muscles from cramping. Potassium also helps regulate heart functions, helps to reduce blood pressure, and plays a role in converting glucose into glycogen (your fuel for running). The muscle cramps I mentioned early are usually a result of the lack of potassium for the glucose conversion to take place. The muscles simple run out of gas. Potassium also plays a role in eliminating carbon dioxide from the lungs (another key function for runners). If you're running more than 45 minutes (especially if it's hot and humid) you need to make sure and drink a sports drink containing electrolytes or add electrolyte tablets to plain water in order to keep from depleting your electrolytes to dangerously low levels.

It's also important not to just replace what you've sweated out on a run, but it's good to include potassium in your everyday diet. Adults need about 4,000mg of potassium each day. You'll need more if you're exercising and sweating heavily. No, that doesn't mean you have to eat bananas at every meal. There are lots of other foods to choose from that are rich sources of potassium.
Here's just a few..
Raisins                                   1 cup              1089mg
Baked Potato                         1 medium       1081mg
Lima Beans                           1 cup                 955mg
Winter Squash                      1 cup                 896mg
Dried Prunes                         1 cup                 828mg
Raw Bananas                       1 cup                594mg
Plain Yogurt                          8 oz                   579mg
Tomato Juice                         1 cup                 535mg
Cooked Beets                        1 cup                 519mg
Baked Sweet Potato w/skin   1 potato            508mg
Cooked Brussels sprouts       1 cup                  504mg
Orange Juice                         1 cup                  496mg
Cantaloupe                            1 cup                  494mg
Skim Milk                             1 cup                  407mg
Dried Apricots                    10 halves              407mg
Strawberries                          1 cup                  240mg
Pears                                      1 whole pear      208mg
Dry Roasted Peanuts             1 oz                    187mg

Hypokalemia is a metabolic disorder that occurs when you have lower than the needed amount of potassium in the blood. There are lots of things that can cause low levels of potassium. One is simply not eating enough potassium-rich foods, but some medications (especially diuretics) can effect the levels as well as having diarrhea, eating disorders like bulimia, diseases such as Cushing Syndrome, eating large amounts of licorice, and sweating. It's the last one (sweating) that runners have to be cognisant of. A small dip in your potassium level isn't going to cause you to experience the symptoms of hypokalemia (abnormal heart rhythm, decomposition of muscle fibers, fatigue, muscle weakness, constipation, paralysis) but a large enough dip certainly can. If you're not getting the needed potassium in your everyday diet and then you're sweating profusely on your runs, you may be putting yourself at risk.

Recently a Johns Hopkins study showed low levels of serum potassium might be a potential diabetes risk factor and that low levels of potassium might be a factor in why African-Americans (who tend to have lower levels of potassium) are more likely to develop type 2 diabetes than whites. Black or white, upping your potassium intake may very well help decrease your chances of developing diabetes.

So do yourself a favor, grab a handful of raisins and take advantage of the Power of Potassium!

Moderation. Is It That Simple?

The other day while having my morning cup a Joe, I ran across the best article I've read in a long time on the issue of diet. The headline read "Low-Fat or Low-Carb? Which Diet is Better?" (by Laura Casey of Contra Costa Times as featured in The News & Record, April 11, 2011). The article supported what I've basically believed for many years and had reinforced with my 100hrs of nutrition classes as a part of my schooling at NPIT and ACSM certification. Fats and Carbs....you need them both.

Americans are so funny when it comes to diet. Common sense is usually the last factor to come into play. We're always looking for the quick fix. The first "fix" came in the late 70s when Nathan Pritikin wrote The Pritikin Program for Diet and Fitness." All of the sudden fat was bad and carbs were the "in thing." Then the 90s brought the Atkins Diet craze which basically had everyone doing the exact opposite of the Pritikin diet. Now suddenly carbs were the enemy. (Makes you wonder if you should avoid any diet created by someone with a name ending in "kin." Don't worry there's no RunnerDudekin Diet in the works.)

The problem is that both diets do help you lose weight, but the question I always had was, "why go to such extremes?" Why do we always go to the extreme to find a solution to losing weight? I guess maybe it sells better? The article I was reading really hit the nail on the head by conveying that "...many diet experts, including local doctors, reel over the low-fat verses low-carb dieting discussion. It misses the point, they say. Americans, 60% of whom are overweight or obese, need to eat less and lower the amount of sugar in their diets, through reducing carbs and sweets. They need to eat real food, not overly processed, sugar-added treats. And they need to think about what they're eating instead of mindlessly consuming whatever tastes good."

Now, I think there's a lot that impacts that "mindlessly consuming whatever tastes good." Our hectic busy lives often dictate what we eat. Quick-n-easy often overrides cooking "real" foods at home. When families more-than-not have both parents working, preparing healthy meals can be a real challenge. I'm not making excuses, but being the parent of 3 kids and having a wife that works as well, I can attest to that challenge, not to mention the added expense of eating healthy. When it comes down to having just a few bucks left in your pocket to feed a family of five for dinner, 3 boxes of $.49 mac-n-cheese will be the choice more than not. Believe me, I've been there. Just pull-up to any fast food drive-thru menu. Check the price of that healthy grilled chicken sandwich and side salad and compare it to the cost of the regular cheese burger. And you wonder why so many low-income individuals eat unhealthy. Again, not making excuses, but just pointing out the obvious. But, I digress...back to going to extremes to lose weight.

The fact is that your body needs fat, carbs, and protein. Each plays an important role in keeping you healthy. The daily recommended allowance (DRA) of each is as follows
Carbohydrates = 45%-65% of your total caloric intake
Protein = 10%-35% of your total caloric intake
Fats = 20%-35% of your total caloric intake

Carbohydrates are your basic fuel system. They also play a part in helping regulate protein and fat metabolism. Continuous intake of carbs as well as the stored carbs (glycogen) is vital to proper functioning of your nervous system. Protein is key to tissue building and repair, a strong immune system, and it plays a role in your body's metabolism, and water-balance system. Fat can be used by the body as fuel for energy production. Fats aid in the digestion process and help transport fat-soluble vitamins important to the body, just to name a few of it's important roles.

Too much of a good thing can actually be bad. During the Atkins Diet craze researchers began to realize the effects of consuming too much protein. Your body only needs a certain amount of protein. Ingesting more will not make you have bigger muscles or make you stronger or leaner. Actually, when you consume more than you need, your body will deaminate the excess protein. That means is removes the nitrogen from the excess protein. That excess nitrogen puts a huge burden on your kidneys as they work overtime trying to get rid of it. Also, just like carbs, that excess protein has to go somewhere. Yep, similar to carbs, the protein that's not used is either stored as fat or used as energy. So if you're a sedentary person, the extra protein and/or carbs can cause you to pack on additional body fat.

Society seems to need an extreme method to latch on to to help modify their weight instead of looking at a more sensible approach (i.e., follow the guidelines and eat in moderation). For most Americans, if they make a concerted effort to reduce portion size as well as cut back on the amount of sugar and refined foods they're eating, they'd probably be very surprised to find the scales with a little lighter reading the next time they hop on them.

When I was a youngster, a meal at McDonald's consisted of a hamburger, fries and a soda. Actually that's all they had to offer. A little later they added the fish sandwich, but basically that was it. Oh yeah and the size of those burgers back then were the size that's in the kid's meal today. So 35 years ago an adult was basically eating one regular hamburger, a small fry, and a small soda. Still not all that healthy, but a lot better for you than the 1/2-pound Angus burger, large fries, and 32oz soda that many adults pickup today. Just the soda alone will eat up many of your daily calories. Did you know that the American Dietetic Association recommends that calories from sugar not exceed more than 10% of your total calories? One 12oz can of regular Coke exceeds that. Count up the number of regular soft drinks you consume each day? Then factor in your activity level? Guess where those calories are going if they're not quickly used after consumption

Almost all diets that impose strict limitations have an initially high success rate but then over time, individuals on those diets tend to gain back the weight. Why? It's hard to live a life of "I can't have that." Why not have a diet where you eat carbs, fats, and proteins, but in moderation?

So, now you know I'm big on "moderation." I'm also big on "education." Just like anything, there is a good side and a bad side. Same thing occurs with carbs, fats, and protein. This article would be 100 pages long if I shared the good and bad of each macronutrient, so make a point of reading up on each. Basically stay away from refined grains and sugary processed foods and look for whole grains and high-fiber foods. Steer clear of trans fats, try not have more than 10% of your fat calories come from saturated fats and comprise the bulk of your fat intake with healthier fats (mono- and poly-unsaturated as well as omega 3s). Explore a variety of both plant (legumes, soy, quinoa, nuts, etc.) and lean meats for protein sources. Food preparation also plays a huge role. Try baking, boiling, broiling, or grilling more than frying. Be careful with the types and amounts of condiments you use on your foods. You don't have to do without, but be a little choosier about what you put on that turkey sub or salad.

Enjoy eating. Just eat in moderation. I know that's easier said than done. I was an overweight child through middle school and lost a little over 40 lbs before going to high school. Once a "fat kid" always a "fat kid", in your head at least. Like I said, it's a life chage, not a quick fix. Make common sense choices. Get active. Start slow. Maybe just start by switching to whole grain bread, then leaving off the fries, then swapping the Coke for a Diet Coke and then maybe eventually to water. Add a 15-20 minute brisk walk to your regimen each day. Then make it 20-30. Then maybe try running. Make whatever you do a habit. Aim for losing weight over time. Quick weight loss almost never remains lost. Decreasing your total weekly caloric intake by 3500 calories (or 500 calories per day) will help you to lose 1lb a week. Just think in 5 weeks with little effort, you may be 5lbs lighter.  Whatever you do, start today. There's no better time!