Winter Running Essentials

I don’t handle the cold very well, so it might surprise you that I absolutely love running in the snow. I think of trail running in the snow like running on the beach; it is peaceful, dynamic, and challenging. The scenery is just a little bit different. To make a snowy run fun, it is important to have the right gear.

Here are some of my favorite winter running essentials:

• Base layer. Starting with a good base layer is essential for days when it is below freezing. Any good pair of long underwear will do, just as long as it will fit under your next layer. If you tend to get super warm while running, you may not need a base layer.
• Head gear. No, not the kind you have when you have braces, but the kind that keeps your head warm. A thin ear warmer works well on days when it is not snowing, but if it is snowing or really cold, you may want something to cover your head. If it is EXTRA cold, like single digits or below, you may want a thin face mask to cover your nose, chin, and ears. I use the one I bought for skiing, because it is thin and I can put it in my pocket if I don’t need it.
• Hand wear. I have one pair of lighter running gloves for warm(er) days or for layering on cold days. On those extra cold days, I usually wear my fleece gloves over my lighter gloves, and then take them off when I start to warm up.
• Foot wear. In effort to prevent your good running shoes from getting wet and ruined, always keep an old pair on hand. You’ll also want a pair of taller socks to keep the snow out of your ankles. You will absolutely want some Yaktrax, they are essential for winter running or hiking. While wearing them, I never have to worry about variable conditions or slipping on ice. They are the second best running investment I have ever made (and they aren’t that expensive!), next to a good pair of shoes. 

• Wind resistant/proof running pants. These will protect your quads from the wind chill, and are absolutely essential. Ideally, you’ll be able to layer long underwear underneath them on the days when it is close to zero degrees.
• Quarter zip pullover. This is a great second layer over your long underwear, a tank top, or a tee shirt. They keep you extra warm without a lot of weight.

• Down vest. These are awesome! They are light, don’t interfere with any arm swinging, and keep you warm…but not too warm, because you can always roll up your sleeves.
• Wind-proof jacket. I only wear this one on the extra cold and snowy days (like today). It doesn’t have much weight or warmth to it, but it keeps the wind chill out, which will keep your sweat from freezing. I like having the big pockets in case I want to carry my phone or take off my gloves or hat.

While having the right gear helps, having a buddy also helps make it fun. Don’t limit yourself to the treadmill during the winter months! All of these items would also work for winter hiking, snow shoeing, or cross country skiing. Be safe out there!

Do you run in the snow? What is your favorite piece of winter running gear?

About the author: Lauren Larson is a graduate student in the Master of Science Coordinated Dietetic Internship Program at Colorado State University in Fort Collins, CO. She plans to have a private practice that focuses on planning and preparing more healthful meals at home, managing food sensitivities and allergies, and sports nutrition. Read more about Lauren's recipes and obsessions at NewestObsession.com. 

Get Your Game On. Meal Planning Around Competition: Refueling and Recovery

Refueling, or recovery nutrition, after a tough practice, workout or competition is a part of the fueling plan that is often undervalued and overlooked.  The goals of recovery nutrition are to rehydrate, replenish, and rebuild. 

·         Rehydrate and replace fluid and electrolytes lost through sweat during activity

·         Replenish muscle fuel (carbohydrates) burned during activity

·         Rebuild muscle damage that can occur during training and promote increased lean mass

The optimal window for recovery is within 30-60 minutes of completing activity.  This is the best time to take advantage of quick digesting carbohydrates combined with small doses of protein.  Look for something containing about half of your body weight in grams of carbohydrates (i.e. if you weigh 150 pounds, look for something containing 75 grams of carbohydrates) along with 15-25 grams of protein.  If your appetite seems to be low following activity, a liquid food option may be the best place to start.

source: inhabitat.com 

Some examples of good recovery snacks include the following:

·         Low fat chocolate milk

·         Fruit and yogurt smoothie

·         Graham crackers with peanut butter and low fat milk

·         Greek yogurt with fruit

·         Apple or banana with nut butter and low fat milk

·         Trail mix including nuts and dried fruits and a sports drink

Follow up your recovery snack with well balanced meals throughout the day for even better results ranging from increased endurance and lean mass along to less fatigue and soreness.

Tara Boening is a Licensed and Registered Dietitian with a Board Certification in Sports Dietetics. She currently works as a sports nutrition consultant.

'Lyte Up Your Game With Our Electrolyte Replacement Post

Dehydration can cause fatigue, cardiovascular stress, and decreased performance. It is important to replace fluids and electrolytes during physical activity that lasts greater than 60 minutes. It is also important to replace fluids after physical activity.

The following recipes are for homemade electrolyte replacement drinks. The type and duration of activity will determine how you should replace fluids and electrolytes. The first recipe can be used when engaging in moderate to high intensity exercise lasting longer than 60 minutes. The second can be use when engaging in light exercise lasting longer than 60 minutes, or when doing light exercise lasting 60 minutes in a hot environment.  

source

Ingredients

·        4 oz water

·        16 oz 100%  fruit juice

·        ¼ cup sugar

·        ¼  ½ tsp Morton’s Lite salt

Per 8 oz serving: 60 calories, 15gm carbohydrate, 36-72 mg sodium, 44-88 mg potassium.

48 oz. water + 16 oz. 100% juice + ¼ cup sugar + ¼-½ tsp. salt

Ingredients-Low Carb

·        56 oz water

·        8 oz 100%  fruit juice

·        2 Tbs sugar

·        ¼ -½ tsp Morton’s Lite salt

Per 8 oz serving: 30 calories, 8 gm carbohydrate, 36-72 mg sodium, 44-88 mg potassium.

Other considerations

·        To replace more sodium add ¼ tsp of regular salt to either recipe, which will increase the sodium content by 75 mgs.

·        Honey can be used instead of sugar and will contribute a little more carbohydrate.

·        Sugar free kool aid or cryastal lite can be added for flavor without adding additional carbohydrate. 

About the author: Nicole DiBona is pursuing a masters degree in Kinesiology and works as a diet aide at UCLA medical center. She is fascinated by the way nutrition and fitness complement each other and plans on becoming a sports dietitian. Visit http://nicoles-nutrition.com/ for more recipes and tips.

Don't Get Left In The Cold: Winter Hydration

Summer runners usually head out the door decked out with fuel belts and hand held water bottles full of sports drinks, gels, and electrolyte tablets. Winter runners seem to be empty handed. Many athletes report not being as thirsty in the winter assuming their hydration needs are less important. But is this true?

Winter exercise actually poses many challenges, albeit different challenges, compared to warm weather working out. Breathing in cold, dry air increases water loss as the lungs have to work harder to warm and humidify air. Sweat evaporates more quickly in the dry air so athletes don’t always realize how much they are actually sweating. Metabolic rates and therefore water losses increase in order to keep core body temperature up. Warm clothing may actually cause more sweat than in summer months with poor wicking capability. In cold temperatures, the body produces more urine with a lower specific gravity, a phenomenon called cold-induced diuresis. Many winter sports take place at altitude which can even further increase water losses because of low humidity levels and hyperventilation.

 

Roberto Caucino/Shutterstock

Proper hydration helps maintain blood flow assisting in body temperature regulation. Maintaining a hydrated state can also help reduce compromised performance from as little as 2% dehydration. Therefore, we should remind our athletes to practice these basic hydration tips, especially when the temperature drops:

·         1-1.5 hours before exercise, drink a large amount of fluid (0.5 liters) to increase gastric emptying.

·         Continue to drink ½ cup every 10 minutes.

·         Dress in layers to avoid overheating. If possible, strip a layer after a 10-15 minute warm-up.

·         Urinate before running as a full bladder can increase water losses.

·         Aim to drink 20 ounces fluid every hour. If exercising for over 60-90 minutes, consider a carbohydrate and electrolyte containing beverage. To keep the cap of your water bottle from freezing, coat the tip in Vaseline.

·         Replace what you lose while running. Consider a winter sweat test or have athletes weigh before and after to gage accurately.

·         Recover with warm beverages like diluted apple cider, broth, decaf tea and hot chocolate milk to warm the hands and hydrate. Also consider hydrating with winter foods such as citrus fruits and soups.

References:

1.    Benardot, D. Advanced Sports Nutrition. Champaign, IL: Human Kinetics, 2006.

2.    Cold Weather Water Bottle Tips http://www.mazamas.org/your/adventure/nw/cold-weather-water-bottle-tips/

3.    Key Tips on Hydration in Winter http://www.europeanhydrationinstitute.org/key_tips_on_hydration_in_winter/

4.    Severe Hypothermia http://www.princeton.edu/~oa/safety/hypocold.shtml

"Melissa Majumdar, Registered Dietitian and Personal Trainer, is an enthusiastic member of the Sinai Bariatric Surgery Team. She is currently finishing a Master's Degree in Applied Nutrition with a concentration in Fitness and Nutrition and hopes to share her nutrition knowledge with athletes. Since Melissa was a teenager, she has been passionate about nutrition, fitness, and helping others. She is excited to combine her interests to help her patients lose weight, accomplish their goals, and achieve ideal health and fitness levels.

Melissa graduated with honors from the University of Illinois at Urbana-Champaign where she studied Dietetics and Hospitality Management. She completed the Sodexo Mid-Atlantic Dietetic Internship at St. Joseph Medical Center in Towson, Maryland, and has since then worked with patients to manage diabetes, improve gastrointestinal complaints, achieve athletic accomplishments, lose weight, and increase energy. At Sinai, Melissa counsels patients during clinic on an individual basis, teaches pre- and post-surgery nutrition classes, and organizes and facilitates bariatric Strive to Succeed group meetings. She also hosts a Facebook page "Melissa RD" and blogs at eatfitrun.blogspot.com." 

Office of Dietary Supplements: Your internet supplement expert

Juggling work, family, and daily responsibilities – it seems as though there is not enough time in the day. When this is the case, it may be hard finding time to meet with your health care team when you need supplement advice or have related questions. Thus, for supplement advice you may turn to daytime television personalities who tout the next “breakthrough,” or “revolutionary,” supplement. However, doing so can set you up for false hope. Most of the information is based off poorly designed experiments facilitating inconclusive results and therefore misleading claims.  

            Although navigating the confusing world of supplements and supplement fraud may be overwhelming – the Office of Dietary Supplements has made it their mission to help you untangle it all. Their mission is simple, to strengthen your knowledge and understanding of dietary supplements. At www.ods.od.nih.gov you will find seemingly endless resources for anything and everything dietary supplement related – and the best part is, it is user friendly.

            Conveniently located on the home page is a link to fact sheets which cover some of today’s most common dietary supplements. From there, you can select any supplement that may be of interest or concern to you. Healthcare providers can also reference the website – as each dietary supplement includes a “Health Professional” tab. In addition, there is also useful information for dietary supplement researchers such as funded and published research on dietary supplements.

Take glucosamine for example. Its various forms and uses can create a head scratcher. Simply by using the search box you can find helpful information on its effectiveness, what form may be a better choice, and if there are any safety concerns associated with the use of the product. More specifically, drug/supplement reactions or allergies. If you happen to be allergic to shellfish – which is one of the eight most common ingredients that trigger food allergies – there may be a reaction because glucosamine is a derivative of shellfish.

            Unfortunately, with supplement use also comes supplement fraud. Even though the FDA cannot regulate supplements, they play a big role in consumer protection. On the Office of Dietary Supplements website there is a subcategory under “Health Information,” titled “Consumer Protection.” Under this tab there are several links which navigate you to the FDA website. There you will find information on how to spot health fraud, warnings and safety information, and consumer updates on dietary supplements. This is a great tool to reference, so next time someone is touting a “magical” supplement or a product which promises to help you “melt the pounds” in days … Run. Run as fast as you can.

            Remember the ODS website is there to provide users with information to better understand the role of dietary supplements in health. Always consult with a Registered Dietitian to discuss both the advantages and risks of using dietary supplements.

Gavin Van De Walle is an ISSA Certified Fitness Trainer, a NANBF Natural Competitive bodybuilder, and a dietetic student at South Dakota State University. Following graduation, Gavin will pursue his Ph.D. in nutritional sciences while aiming to make a positive impact on the over well-being and nutritional status of the American people along the way.

What Does a Junior World Champion Speed Skater Eat?

It has been a long wait, but thankfully the 2014 Winter Olympics in Sochi, Russia, are nearly upon us. It is such a privilege to see top athletes compete and perform at such a high level. One of my favorite events to watch is short track speed skating. Short track speed skating is a competitive form of ice speed skating which consist of 500m, 1000m, 1500m, 3000m, and the relay.

So just how do these elite athletes fuel themselves? I got the privilege to interview a remarkable and talented young athlete – John-Henry Krueger, 18. But first, here is just some Krueger’s career highlights so far.

At only age 5, Krueger began skating in Pittsburgh, PA, and it wasn’t long until he began taking first at national level events.

2005 – National Pony Champion (age 10 and under)

2008 – National Midget Champion (age 11-12)

2009 – North American Juvenile Champion (age 13-14)

Since then, John-Henry has claimed 3 World Cup relay medals, 3 Junior World Championships, and is a Junior American Record Holder where his time of 40.588 in the 500m is the 5^th fastest of all-time, and the fastest 500m of all-time for a skater under the age of 18. Remarkable to say the least.

Krueger had his sights set on the 2014 winter Olympics in Sochi, but unfortunately, Krueger was diagnosed with the swine flu mid-January and fell short of making the Olympic Team. Although this was a major setback, Krueger is fully recovered and recently took first place in the American Cup 2 held in Blain, MN. John-Henry is set to compete in the US Junior Championships in the beginning of February held in Milwaukee, WI. But more than anything, Krueger has his sights set and locked on the 2018 winter Olympics.

1. From the very beginning you started competing and training, how important was nutrition? Was nutrition less important when you were first starting out compared to now?

“When I was younger I wasn't too informed on nutrition, I was just out there to skate. But just because I wasn't paying attention to what was going in my body doesn't mean my mother wasn't. She always gave me healthy meals with just about everything in food pyramid except for some of the deserts. Lean meats pasta and loads of vegetables. I wasn't a picky eater.”

2. How important is staying hydrated when practicing and competing?

“Well you always hear how a large part/majority of your body is water. So staying hydrated is very important. Staying hydrated is good for your circulation and optimal muscle performance. It also reduces the risk of injury so I always try to drink lots of water especially during time of hard work and stress.”

3. Is there a certain pre workout meal you have? If so, how long before training or competing do you eat a pre workout meal? What would be your favorite pre workout food?

source

“I wouldn't say I have a key pre workout meal. I always try to stay diverse when it comes to food. I will normally eat lots of carbohydrates and vegetables before racing. Normally very little or no meat right before. I try to finish my meals 2 to 3 hours before I leave for a race but I will snack along the way all day.”

4. Is there anything you eat for recovery following training or competition? Such as consuming protein shakes, fast acting carbohydrates, etc.

“It depends on the workout if it was a really hard day I finish up with a protein bar or shake but on lighter or medium days I stick with bananas or granola bars.”

5. Do you follow a specific diet or do you just go off of feel for what your body needs in regards to nutrition?

“I mainly don't have a strict diet. I will eat any variety of vegetable, meat, carbohydrates, and dairy. I think diversity is good for the body and food is too delicious to put limitations or restrictions on it. I do listen to what my body needs it terms of food but if my stomach is craving a cheeseburger I tend to ignore those signals.”

Gavin Van De Walle is an ISSA Certified Fitness Trainer, a NANBF Natural Competitive bodybuilder, and a dietetic student at South Dakota State University. Following graduation, Gavin will pursue his Ph.D. in nutritional sciences while aiming to make a positive impact on the over well-being and nutritional status of the American people along the way.       

Will You Be Mine? A Chocolate Update Just In Time For Valentine’s Day.

Lucky for your sweetheart, picking up a box of chocolate is a win-win situation. 

Just make sure it’s dark.  Better yet, get the dark chocolate covered berries. 

According to recent research from the University of East Anglia and King’s College London, high intakes of anthocyanins (and other compounds) can offer protection from type 2 diabetes. 

The study used 2,000 people and found that inflammation was lowered and subsequently chronic inflammation conditions such as diabetes, heart disease, and cancer.

The research focused on flavonoids found in herbs and vegetables, especially thyme, parsley, and celery.  Anthocyanins such as berries, red grapes, and wine were used. 

Source for Image: http://www.chocablog.com

Professor Aedin Cassidy from University of East Anglia reported, “"This is one of the first large-scale human studies to look at how these powerful bioactive compounds might reduce the risk of diabetes. Laboratory studies have shown these types of foods might modulate blood glucose regulation -- affecting the risk of type 2 diabetes. But until now little has been know about how habitual intakes might affect insulin resistance, blood glucose regulation and inflammation in humans."

Jennings A, Welch AA, Spector T, Macgregor A, and Cassidy A. Intakes of Anthocyanins and Flavones Are Associated with Biomarkers of Insulin Resistance and Inflammation in Women. Journal of Nutrition, January 2014

http://www.sciencedaily.com/releases/2014/01/140120090647.htm

Gina Lesako RD, LD is the SCAN blog coordinator (those interested in writing for SCAN can email her directly at glesako@gmail.com, resolve to increase your online exposure).  

She can also be found blogging at http://dietitianseatchocolatetoo.blogspot.com/).  Find her on SCAN: http://www.scandpg.org/dietitians/15720/

Office of Dietary Supplements: Your internet supplement expert

Juggling work, family, and daily responsibilities – it seems as though there is not enough time in the day. When this is the case, it may be hard finding time to meet with your health care team when you need supplement advice or have related questions. Thus, for supplement advice you may turn to daytime television personalities who tout the next “breakthrough,” or “revolutionary,” supplement. However, doing so can set you up for false hope. Most of the information is based off poorly designed experiments facilitating inconclusive results and therefore misleading claims.  

            

Although navigating the confusing world of supplements and supplement fraud may be overwhelming – the Office of Dietary Supplements has made it their mission to help you untangle it all. Their mission is simple, to strengthen your knowledge and understanding of dietary supplements. At www.ods.od.nih.gov you will find seemingly endless resources for anything and everything dietary supplement related – and the best part is, it is user friendly.

            

Conveniently located on the home page is a link to fact sheets which cover some of today’s most common dietary supplements. From there, you can select any supplement that may be of interest or concern to you. Healthcare providers can also reference the website – as each dietary supplement includes a “Health Professional” tab. In addition, there is also useful information for dietary supplement researchers such as funded and published research on dietary supplements.

Take glucosamine for example. Its various forms and uses can create a head scratcher. Simply by using the search box you can find helpful information on its effectiveness, what form may be a better choice, and if there are any safety concerns associated with the use of the product. More specifically, drug/supplement reactions or allergies. If you happen to be allergic to shellfish – which is one of the eight most common ingredients that trigger food allergies – there may be a reaction because glucosamine is a derivative of shellfish.

            

Unfortunately, with supplement use also comes supplement fraud. Even though the FDA cannot regulate supplements, they play a big role in consumer protection. On the Office of Dietary Supplements website there is a subcategory under “Health Information,” titled “Consumer Protection.” Under this tab there are several links which navigate you to the FDA website. There you will find information on how to spot health fraud, warnings and safety information, and consumer updates on dietary supplements. This is a great tool to reference, so next time someone is touting a “magical” supplement or a product which promises to help you “melt the pounds” in days … Run. Run as fast as you can.

            

Remember the ODS website is there to provide users with information to better understand the role of dietary supplements in health. Always consult with a Registered Dietitian to discuss both the advantages and risks of using dietary supplements.

Gavin Van De Walle is an ISSA Certified Fitness Trainer, a NANBF Natural Competitive bodybuilder, and a dietetic student at South Dakota State University. Following graduation, Gavin will pursue his Ph.D. in nutritional sciences while aiming to make a positive impact on the over well-being and nutritional status of the American people along the way.