Been there, done that. I blogged before it was popular and now I'm not interested in being lumped with all the other bloggers, some who aren't evidence based. This blog is geared toward providers and colleagues. It's to provoke thought, discuss value, and create ideas. I hope you enjoy!
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Sensible Sports Nutrition: Running and enjoying the journey
As some of you know, I trained for and completed my first Half Marathon Saturday October 15, 2011.In my younger years (high school) I ran sprints and hurdles in track along with all year round soccer.I continued soccer through my college years and in my twenties through club and co-ed teams and also ran, mostly for exercise, right up until I had children.I would say I’ve always been an athletic person by nature but running anything more than 200 yards really wasn’t my cup of tea.
As years passed on, I started my family and was very lucky to have two beautiful children seventeen months apart.Boy did that put some stress on my body!After three years of being pregnant and breast feeding you can imagine how off my game I was with the whole physical activity aspect of life.
For a dietitian, who has always been active, you can imagine how lost I felt as I continued to put myself at the bottom of the priority list.So, last October I went out and bought a treadmill.My youngest was 20 months old and I was ready to get myself back to where I wanted to be.I began running 3 miles four times a week and combining it with spinning (I had purchased a spin bike for myself the Christmas before).As I continued to change eating habits, the last of my baby weight came off quite nicely and quickly and in April of this year I ran my first 5K.
I have to say I loved the 5K.I surprised myself and ran faster than I thought and the atmosphere is one that someone like me thrives in.There’s nothing like a bunch of health conscious people cheering you on as you do something that most people despise.I completed 2 more 5K’s after that and then ran an 8K July 3rd.While running on vacation the next week, my buddy said, “You’d really like a half marathon.You should think about doing one.”Are you kidding me, a half marathon?That is 13.1 miles and I’ve only ran 5 miles max.Either way I thought and thought about it and when I came home I told myself, I’ll run 8 miles and see how I feel. If I can do this and feel good, I’ll train for a half.I ran the 8 miles and felt good and voila I signed up for The Baltimore Running Festival half marathon.
When I crossed the finish line of the Half Marathon I was VERY happy.I wasn’t as emotional when I finished was because I never doubted I could do this not even one time during the race.I contribute that to the mental and physical training I completed.
I feel like my training was excellent and will share some of my tips for you to try if you plan on any endurance training in the future.
1)Create your plan and stick to it.It is imperative that you build your miles for the long runs slowly and do not skip these runs.Your body will thank you at the end of the race when it’s familiar with the mileage.
2)Do speed work.Yes it sucks but it is very worth it.
3)Focus on your nutrition and get it down during your training.I tweaked this during my long runs until I got what was right for me.Some do not need to eat prior to running and some do.I found that I needed at least 15 grams of a carbohydrate with a little protein prior to long runs (anything over 8 miles for me).
4)Replenish your body after your runs.Again, for me, it was very important for me to eat at least 30 grams of carbohydrates and some protein after my long runs.I did faint once when I neglected to do this and the headache that I had after long runs without proper nourishment was horrific.
5)Hydrate, hydrate, hydrate.Before every run I drank 7-10 ounces of water and for any of myruns that were longer than 45 minutes I had a “hot” fanny pack I ran with to insure I drank a couple ounces every 15 minutes.
A week after I finished my half marathon I signed up for the inaugural DC Rock N Roll half marathon, St Patty’s day next year!I look forward to the journey and training to cut my time.Who’s doing it with me?
A quick trip to the grocery store or chain restaurant and you will likely be bombarded with the concept of “clean eating” foods that claim to be “organic”, “natural”, “non GMO”, and “gluten free”. There is also the laundry list of foods you should avoid such as high fructose corn syrup, processed foods, and various toxins or chemicals. As a consumer it can be very overwhelming and intimidating to choose which foods are best for you. While clean eating is not a new sensation, it has become increasingly popular in part due to misinformation on social media. Fear mongering is the latest marketing strategy in which companies are deliberately arousing fear in consumers to help sell their product. For example, products claim to be non-GMO when in fact it is not produced as a GMO food in the first place. There are only 8 genetically modified crops commercially prepared in the U.S. Products that have never contained gluten have a “Gluten free” label on them. Then there is the irrational conce…
Recent research by Cornell University published a week ago in the New England Journal of Medicine proves that holiday weight gain does happen and most of it is from October to about ten days after Christmas. The study analyzed 3,000 individuals over a years time focusing on daily weights that were collected and analyzed by a wireless Withings Scale.
Although the average weight gain from October to November was only 1.3 pounds this may prove that holiday weight gain is not a myth. Of interest, the study also showed that fifty percent lost the weight shortly after the holiday season while it took the other fifty percent about five months to lose the excess weight, shortly after Easter. Author Dr. Wansink advises “Instead of a New Year’s resolution to lose weight, have an October resolution not to gain too much weight in the first place. Then you won’t have to worry about five months of struggling." At Kindred Nutrition we tend to agree with Dr. Wansink's advice. Our society is s…
Parents, I see you. I see you putting everyone else's needs in front of yours. I see your dark circles under your eyes, your gray hair, that your wasting away, or that you've collectively gained weight over the years. It's time to put yourselves first because if you don't take care of yourself you won't be around to keep taking care of everyone else.
So often friends, acquaintances, or clients say to me, "I don't know how you find the time to exercise." "How can you take the time away from everything else and get away to exercise?" "I wish I could actually focus on myself and exercise."
Exercise to me is self care. It produces endorphins faster than any other activity I engage in. It reduces my stress, keeps me healthy, increases flexibility, and gives me more energy to be on point with my busy kids and my demanding job.
My exercise isn't extravagant and it doesn't take too much time. Here's my secret. I always work e…