Peak Performance

Nutrition for Muscular Injury…Can food help you heal?

2011-10-19T07:09:00.000-07:00

A sport nutrition colleague (Amy Goodson, MS, RD, CSSD, LD) from Sport Dietetics USA wrote this summary - check it out!

Have you ever wondered if food can help you heal? The truth is…YES…it can! Food provides the building blocks needed for cells to repair and proliferate and also influences messages sent throughout the body to regulate blood flow, tissue replacement and healing. The main key is to eat a diet that is rich in whole grains, fruits, vegetables, lean protein and healthy fat as these provide vitamins, minerals and antioxidants. However, when injured there are several nutrients to focus on to help the body heal.

Macronutrients:

Calories: Energy needs increase when the body is repairing itself due to post-injury hormonal changes and new tissue formation. Resting metabolic rate (RMR) may increase 15-50% after traumatic injury and 15-20% following surgery. Thus the goal is to increase healthy calories post-injury.
Protein: Protein is key for tissue repair and remodeling. Rehabbing an injury requires 2 grams per kg body weight of protein.
Fat: Increase omega-3 fatty acids to 3-9 grams per day. Examples include salmon, salmon oil, sardine oil, flaxseed, walnuts, hemp seeds, green leafy vegetables, other oily fish, nuts, seeds, olive oil. Limit intake of omega-6 fatty acids from foods such as vegetable oils (corn, safflower, sunflower and soybean).

Micronutrients:

Vitamin E has been shown to delay healing in muscular injuries and thus should not be provided during injury recovery.
Vitamin C enhances neutrophil and lymphocyte activity during the inflammation phase and plays a role in collagen synthesis.
- Recommend up to 1-2 grams per day for limited time spans
- Food examples include: citrus fruits, strawberries, red and green peppers, green leafy vegetables
Vitamin A reduces early inflammation after injury, helps reverse post-injury immune system suppression and assists in collagen formation.
- Recommend 25,000 IU during short periods after surgery and 10,000 IU for 1-2 weeks post-injury
- Food examples include: green leafy vegetables, carrots, sweet potatoes, butternut squash, mango
Flavonoids can also help manage inflammation through their well-known antioxidant properties.
- Compounds found in cocoa, tea, fruits, vegetables, legumes
- Can be taken in supplement form via blueberry extracts, green tea extracts, and bioflavonoid supplements; however, the best source is from food
Copper is a mineral that assists in the formation of red blood cells and acts in concert with vitamin C to strengthen connective tissue.
- Recommend 2-4 mg per day during first few weeks post-injury
- Food examples include: seeds, beans
Zinc is required for over 300 enzymes in the body and plays a role in DNA synthesis, cell division, and protein synthesis; all of these enzymes are necessary for tissue regeneration and repair.
- Recommend 15-20 mg per day, especially during initial stages post-injury
- Food examples include: animal meats, oysters, clams, nuts, seeds
Iron deficiency impairs proliferation of all cells involved in wound debridement and healing.
- Iron levels should be checked for iron deficiency prior to recommending iron supplements or an increased consumption of iron-rich foods
- Food examples include: nuts, seeds, tofu, meat, sweet potato, pinto beans, artichoke, spinach, tomato juice
- Consume iron-rich foods with foods rich in vitamin C such as citrus fruits/juices, tomatoes, green leafy vegetables, red and green peppers, this helps increase iron absorption

Gluten Sensitivity and Athletes

2011-10-11T05:02:00.000-07:00

Some athletes struggle with intestinal problems that interfere with training and performance. Sensitivity or intolerance to a specific protein (gluten) in wheat, rye, barley, triticale, spelt can reduce the absorption of nutrients and lead to poor nutritional status and chronic low energy levels. Symptoms include indigestion, gas, bloating, abdominal discomfort or pain, diarrhea and chronic fatigue. This inability to cope with gluten in the diet, in its extreme form, is called celiac disease (1).

Performance foods for a gluten-free boost to your performance include:

§ Gluten-free starchy foods: Legumes (chick peas, lentils, kidney beans), potatoes/ sweet potatoes, quinoa, rice/wild rice, corn, buckwheat flour, millet, amaranth, tapioca; some people are also sensitive to oats however this may be due to them being processed in a wheat environment so look for oats that have been processed in a GF environment;

§ Protein rich foods: Greek style yogurt, milk/soy milk, legumes, meat, poultry, fish, tofu and other gluten free soy products, nuts and seeds/nut butters;

§ Omega 3 fats found in fatty fish, canola, soy and flaxseed oils, walnuts;

§ Vegetables, fruits and fruit juices;

§ Snacks such as rice cakes, rice crackers, gluten-free pretzels, corn chips

§ Gluten-free sports foods (gluten-free sport bars and gels)

GLUTEN FREE MENU

(drink water throughout the day)

BREAKFAST

Café au lait

Buckwheat pancakes with berries, maple syrup and butter

SNACK

Rice cake(s) and hard cheese

Vegetable or dilute fruit juice

LUNCH

Corn flour tortilla stuffed with tuna salad and mixed veggies

Glass of Milk/Soy milk

ü SNACK

Small apple and almonds, herbal tea

ü SUPPER

Beef, kidney bean and broccoli stir fry with steamed rice

Peaches with oatmeal crumble topping

Decaffeinated latte

WORKOUT

Sport drink, water

POST WORKOUT SNACK

Fruit smoothie using Greek style yogurt

1. Inman-Felton AE. Overview of Gluten-Sensitive Enteropathy (Celiac Sprue). Journal of the American Dietetic Association 1999;99(3):352.

Sport Nutrition Tips for Century Rides

2011-09-03T07:58:00.000-07:00

Q: I’m doing my first 100km ride this fall. How do I know how much and how frequently I need to eat before, during and after the ride?

The Best Energy Booster for the event day is a Carbohydrate-Rich DIET!

* Prevent the need for quick energy
* Eat before you run out of fuel.
* Practice recovery nutrition

What you eat on race day (hopefully tried and finessed in training sessions) can make a huge difference in your ability to maintain your pace near the end of your event and recover quickly afterwards. The training for your 100 km ride is the practice ground for you to determine which foods/fluids work best for youbefore, during and after training. It will also allow you to learn how much of what foods and fluids you will need to eat/drink to keep you energized. Use these tips in your training sessions NOW to determine your needs for this fall’s 100 km ride:
Experiment with the nutrition you need before the event. This will boost your confidence in the choices you make BEFORE, DURING and AFTER you cycle hard. Eating carbohydrates during exercise has the potential to delay fatigue and enhance your performance. Remember that everyone is different. What works for you is not necessarily the best choice for one of your training buddies! Make a list of potential “winning” foods and fluids to try out during training to see what works best for you.
Practice Tips

* Focus on fluids and easily digestible carbohydrate-rich foods and beverages before and during every training session;
* Experiment with foods and drinks in training and “test” races (like a long time trial) to determine the best timing and your tolerance for pre-exercise foods and fluids;
* Refuel, rehydrate and rest-up post-workout to be stocked up and ready to go for your next training session;
* Eat foods full of protective nutrients for long-term health that will also fuel your body for optimal training and race day performance.

Choose Smart Carbs
Carbohydrate rich foods (e.g. fruit, milk, yogurt, veggies, rice, pasta, breads, cereals, legumes, cookies, and sweet desserts) are vital for boosting pre-, during and post-workout energy levels and mood. Carbohydrate-rich foods are the body’s preferred source of fuel for higher intensity activity (race-pace cycling), plus they keep you in a positive frame of mind. Lack of carbs before and during a workout leads to whining, cranky cyclists who quickly run out of steam. But pay attention…not all carbs are the same! If you have trouble with wheat-based foods, choose rice, quinoa and potatoes as your starchy carbohydrates of choice. These are gluten-free/low-gluten alternatives to wheat-based products such as pasta, breads and wheat/oat-based cereals.
PRE-WORKOUT
The amount of muscle glycogen (the storage form of carbohydrate in muscle cells) you have on reserve reflects your eating and exercise habits over the past few days; however, the meals you eat right before a competition can also provide additional energy. A strategy for pre-event meals will help you prevent hunger or fatigue during your race and provide your body with adequate fuel to keep performing well. Larger meals should be consumed 3 to 4 hours before training sessions and competitions to ensure that you’ve digested the food you eat and you are ready to perform. Sometimes you may not have a lot of time to eat a meal, so eat a large snack 1 to 2 hours before your training/competition to get the energy you need. For training sessions and competitions lasting more then 60 minutes, a small snack 15 to 30 minutes beforehand is a good idea to ensure that you are topped up and ready to go! Use the examples below to help you plan your own pre-workout nutrition program.

Meal Examples Pre-Workout With milk, vegetable and/or fruit juice or water	Large Snack – Pre Workout With milk, vegetable and/or fruit juice, or water	Small Snack – Pre-Workout With milk, vegetable and/or fruit juice, or water
Omelet or potato frittata	Hard-cooked egg or cheese with crackers	A few crackers with fruit/vegetable juices, water
French toast with fruit and yogurt	Fresh fruit with cottage cheese	Piece of fresh or dried fruit with water
Low-fibre cereal with fresh fruit and milk, toast with peanut butter and banana	Whole wheat bread or bagels with a slice of cheese or nut butter	Small granola bar with water or fruit juice
Sandwiches with low-fat cheese, sliced roast beef/pork, turkey or chicken and veggies	Date squares, sesame snacks or oatmeal cookies	½ small sandwich with fruit or vegetable juices, water
Grilled chicken and veggie kabobs on rice	Low fat yogurt with granola	Chocolate milk or fruit smoothies

DURING WORKOUT

Cyclists (especially masters aged 50-plus) need to ensure they are drinking enough fluids during their rides. Masters cyclists tend to have a diminished thirst mechanism so the drive to drink can be absent until dehydration becomes an issue. This can happen in younger cyclists as well. The bottom line is that drinking while exercising is a learned trait for many.It can cause digestive upset for some so it is important to not only figure out how much fluid your gut can tolerate at a time but to train it to handle sufficient fluid. Water is the number one choice for shorter distances (1 hour or less) but if you are looking for some extra energy, sports drinks have just enough energy to keep you going and also have added electrolytes (e.g. sodium and potassium). Adding sports drink crystals to your water bottle helps promote drinking and adds flavour.
For your long rides and on event day, eat small carbohydrate-rich snacks (approx 15-20 gms/60-80 kcal of carbohydrate) every 20 minutes or so. Examples include dried fruits, fig newtons and oatmeal cookies, boiled potatoes, candies or sport gels.

POST-WORKOUT
It is important to remember that your body needs to be refueled after riding to help your muscles recover and repair. Eat a snack or small meal rich in carbohydrates within an hour or two of finishing your ride. Here are some ideas to get you refueled.
Recovery Meals and Snacks

Meal + FLUIDS	Large Snack + FLUIDS	Small Snack + FLUIDS
French toast with maple syrup, fresh fruit and yoghurt	Hard cooked egg or cheese with crackers and cut up apple	Snack bag – shredded wheat with raisins and almonds AND water
Grilled chicken and veggie kabobs on rice; Lentil soup & salad	Low fat yoghurt with granola; Berry smoothie	Granola bar with a fruit juice or fresh fruit and water
Multigrain cereal with fresh fruit and milk; Multigrain toast with peanut butter and banana	Fresh fruit with cottage cheese; Whole grain muffin with cheese	A few whole grain crackers with fruit/vegetable juices, water

Every cyclist is different, so experiment to find what foods and fluids work best for you. Remember that you need to practice sports nutrition as well as doing all the training you need to meet your cycling goals.

A PowerFuel recovery dictates your athletic performance

2011-04-06T08:32:00.000-07:00

How you “powerfuel” your body post workout is more important than your training for achieving improvements in your athletic performance. Those athletes that fail to focus on post workout nutrition are effectively negating the impact of their prior training session on muscle protein resynthesis – necessary for the body’s ability to recover, repair and regenerate muscle cells to meet a tougher training stimulus for maintenance and improvement of performance.

Here are the latest recovery tips to help you succeed with your training:

1. Leucine appears to be a key amino acid for flicking on the switch for muscle protein synthesis to start.

2. The best sources of leucine come from animal sources, in particular, whey protein which is found in dairy products such as milk and yogurt.

3. Muscle protein synthesis is maximized with approximately 20 grams of high quality, leucine rich protein immediately post workout. Aging athletes (60 yrs+) will need slightly more protein post workout.

4. Leucine rich choices need to be integrated into snacks and meals repeatedly as part of snacks and meals throughout the next 24 hour period.

5. Overall energy intake needs to be sufficient or else muscle mass will be lost despite the higher protein intakes.

PowerFuelTM GOAL: To integrate in some leucine rich food choices at ALL snacks and meals. See the table below to get started.

Eat Less, More Often, and On Time

2011-02-22T18:33:00.000-08:00

Are you eating enough, not too much, and eating on time? Surveys suggest that most athletes do NOT consume sufficient energy to support needs. They have a tendency to supply needed energy AFTER it is needed mainly because they are poor planners with many work, home and sport commitments or they are restricting their intake to achieve too fast a rate of weight loss leading to disordered eating patterns. Training on too few calories can lead to chronic fatigue, poor immune function, loss of muscle mass and decreased performance.

Practice makes perfect
Your digestive system (as well as your muscles) needs some training to be able to keep you well fueled during your training sessions (and competition). If you want to be able to eat and drink comfortably during your marathon (or longer) event, you need to be practicing that in training. Exercising hard while eating and drinking are not things that your body would normally prefer to do at the same time – but just like skating fast, eating is a learned skill that requires the same amount of practice and attention to detail. If you plan on consuming 200-300 calories an hour and 1 litre of fluid (for example) during your race you need to practice consuming both of these in your training. Don't skimp on fluid or calories during training!

So why do so many of us train on too few calories (and fluids)?
All it takes is getting dropped by the pack when the pace picks up or on a hill climb during training and it's easy to start thinking that “if I just lost a couple of pounds I would be able to stay with the pack". The problem with trying to diet while training is that the lack of calories and specific nutrients (especially carbohydrates) wreaks havoc on your muscles and immune system and makes you prone to injury (you will read more on that in Week 5 – keeping injury free with carbs). Taking in far fewer calories than what your body requires may result in the body attacking it's own tissues, resulting in a a weakened muscular and immune system. Training, building muscle and following a sound diet are the best way to lose weight because it comes off slowly.

How much do you need to eat?
Track your intake for three days – don’t change anything. If you are able to answer yes to the following questions then you are likely eating enough:

* Can you train without undue fatigue? (i.e. you can train well throughout each training session)
* Do you have a fast recovery between training sessions? (i.e. you are energized for each training session)
* Are you maintaining your body composition (i.e. not losing muscle mass or gaining body fat)
* Do you have optimal biological functioning (e.g. regular menstrual periods for women, able to sleep well, concentrate on the tasks at hand, etc)
* Is there an absence of health & performance issues?

If you answered YES to any of these questions then there are changes you can make to your eating patterns, food choices and timing of food intake to improve your health, your ability to train well and achieve peak performance in your sport.

Train low…compete high….. is it really as good as we think?

2011-02-15T18:17:00.000-08:00

Certain bio markers of the body’s adaptation to endurance training appear to be enhanced to a greater extent when one trains with low muscle glycogen (the storage from of carbohydrate in the muscle cell) or with low availability of pre and during workout snacks of carbohydrate rich foods/drinks. The potential outcomes are:
- it may enhance skeletal muscle capacity for endurance performance at the cellular level and
- it may increase in use of muscle triglyceride (fat) and adipose tissue to meet training needs.

Competing on high carbohydrate availability takes advantage of these training influenced metabolic adaptations to help achieve peak performance… however this is at the expense of low carbohydrate availability during training. Acutely, this will make training difficult, and you may not be able to go for as long or as hard as you had planned too. Low carbohydrate availability can also compromise the immune system; negatively impact cognitive performance and central nervous system (balance, coordination, quickness) functioning…. and likely make you pretty cranky. Despite all these issues, there may be some metabolic advantages to manipulate carbohydrate availability before, during, or after selected training sessions in a periodical training-nutrition plan for the cross country skier who is looking to promote endurance performance. Here are a number of different strategies to train low:

Get the Plant Based Diet Advantage!

2011-02-13T19:10:00.000-08:00

Every day, more and more endurance athletes are incorporating a more plant-based diet into their training and competition nutrition plans. This carbohydrate rich style of eating delivers performance and health benefits, including enhanced muscle recovery and optimal heart and bone health. Plant based eating is fantastic for runners, cross country skiers, swimmers and road cyclists, giving extra energy stores to push performance to the limit! Prudent use of fortified foods and supplements will help ensure that you get all the nutrients you need.

Vegetarians need to be as diligent as meat eaters to make sure they get adequate amounts of iron, calcium, zinc and B12. Female athletes are at risk for developing iron deficiency or anemia. Routine monitoring of iron status is recommended for female athletes, especially during periods of rapid growth (i.e., adolescence) and when training volume increases significantly. Anyone following a very low fat diet for weight loss or other health reasons is at risk for a deficiency of essential fatty acids, and may warrant supplementation with marine plant sources of omega-3 fatty acids.

Contrary to popular belief getting enough protein is not an issue, as documented in the recent ADA Position Paper on vegetarian diets (JADA, July 2009, p. 1266) which highlights that vegetarians are, in fact, meeting their protein needs. Protein quality of plant-based diets should be sufficient long as a variety of foods are provided with adequate energy. Because plant proteins are less well digested than animal proteins, an increase of about 10% in the amount of protein consumed may be made. Recommended protein intakes for vegetarian athletes approximate 1.3-1.8 grams/kg of body weight/day.

Here are some nutrition tips to help you out:

1. Eat different types of protein rich plant foods (unrefined grains, legumes, seeds, nuts, and vegetables) throughout the day. Choose small pre-workout meals such as baked beans on toast, or a peanut butter and banana sandwich on whole grain breads. Refuel after running with a vegetable based lentil and rice soup. For fast refueling, combine soft tofu or yogurt with fruit and soymilk for a high protein shake.

2. Very low fat diets may lead to a deficiency of essential fatty acids, and may warrant supplementation with marine plant sources of omega-3 fatty acids in addition to other polyunsaturated fatty acids from plant sources (vegetable oils, regular salad dressings, nuts/seeds).

3. Include plenty alternative sources of calcium such as dark leafy green veggies, fortified soy milk, legumes, peanuts, almonds and seeds. These will be your primary source of calcium, important for a normal heart rhythm, strong bones and teeth, and general health.

4. Include iron rich plant foods every day – this is most important for menstruating female runners. Plant sources of iron are not absorbed as well as animal sources but combining foods rich in vitamin C with any iron rich food will improve its’ absorption. Mix legumes, whole grains, and iron-enriched breads and cereals with dark leafy green veggies and dried fruits to maximize iron absorption.

5. Include zinc rich plant foods every day and your immune function gets a boost as well. While red meat and poultry supply the meat eaters amongst us with most of our zinc intake, some seafood, whole grains, dry beans, and nuts also provide zinc.

6. Eat vitamin B-12 fortified foods or supplements to ensure adequate intake. Vitamin B-12 is only found naturally in animal products and fermented foods such as miso and tempeh have small amounts of B-12 but generally not enough.

Going the Distance – Nutritional Tips for Loppet Skiers

2011-01-19T17:56:00.000-08:00

The most successful loppet skiers rely on quality training and attention to nutritional details, including
• Adequate hydration and electrolyte replacement;
• A diet of whole foods (not supplements), emphasizing vegetables and fruits, whole grains, legumes and low fat sources of protein rich foods;
• Timing of pre and post workout snacks and meals; and
• Using optimal foods and fluids throughout training and race situations.

Match your eating and drinking to your training
You should be in your ready to race phase as you wind up for your 2011 loppet. So make sure that your energy and fuel requirements are being met with the right amount of foods and fluids to support your training and loppet day performance.

How do you know if you are eating enough?
You should remain energized throughout your training. Any dips in energy levels and/or performance means that something is missing – are you drinking enough and are you strategically sneaking in those carbohydrate rich foods at meals, snacks and during training? Here is a typical day of carbohydrate rich eating when you are out all day on your skis:

Recovery between training sessions is essential
Optimizing recovery is where most masters’ athletes do poorly. Recovery is the MOST IMPORTANT part of your training and race day preparation program. If you do not get adequate recovery (rest, refueling, rehydration) your body will break down. This shows up as compromised immune function (you get sick), injury, loss of power, strength and endurance, poor performance OR a lack of performance improvement, and/or an overall sense of malaise/fatigue.
Tips for Optimizing Recovery
1. Maintain a well- balanced diet but eat more food on the days when you train more.
2. Eat more frequently. Frequent feeding will keep you in the best possible energy balance for health and performance.
3. Include food sources of protein with each meal/snack (see chart below).
4. Refuel with carbohydrate and protein combinations after working out (see chart below).
5. Weight yourself before and after training and replace lost weight with similar weight of fluids over the next 8 hour.
6. SLEEP! Cat nap during the day if you can’t get enough sleep at night.
7. After your toughest workouts take the next day off and do light activity only. Older athletes (60 yrs +) may need to take 2 days off training to optimize recovery after high volume or high intensity workouts.

Use nutritious foods to get your essential nutrients

2011-01-08T08:28:00.000-08:00

A daily vitamin pill won’t improve a poor diet – focus instead on getting your essential nutrients by eating a variety of foods. Look at the following table to see what foods you could add into your diet to ensure that you get the nutrients that you need.

All Star Foods for 2011

2011-01-04T20:03:00.000-08:00

To get healthier this year forget the fad diets and turn up the vegetables in your meals and put some under-rated but all-star foods on your plate.

All Star - Beans (also known as legumes)
Beans are nutrition superstars rich in protein, fiber, complex carbs, iron, magnesium, potassium, and zinc. A diet rich in legumes can help to lower LDL [low-density "bad" cholesterol] and raise HDL [high-density "good" cholesterol].
Nibbles Tips:
These are foods that give you gas, especially if you are a new bean eater - so start off slowly with small amounts - some are gassier than others - so resist the urge to start off with veggies and hummus dip for a snack, followed by lentil soup with salad at lunch and then a more bean that meat chili for supper…you might regret it….
Lower the sodium in canned beans thoroughly rinse the beans in water.
Toss these nuggets into soups, stews, salads, grain medleys, or greens or create a veggie dip by pureeing beans and adding your favorite seasoning, like hummus made from chickpea

All Star - Sweet Potatoes and Butternut Squash
Sweet potatoes and butternut squash are nutritional all-stars and two of the best vegetables you can eat. Not only are they a great source of beta carotene, vitamin C, fiber, and potassium, but both of these are so versatile.
Nibbles Tips:
Slow-bake a sweet potato and top it with black beans and salsa. Other options: Mash it or slice into fries and oven bake until golden brown.
Slowly steam a butternut squash in a slow cooker. When its soft to the touch, cut it in half and scoop out the seeds. Mash the squash with a sprinkle of cinnamon, applesauce, and crushed pineapple…Yummmmmy :-)

All Star - Red Cabbage
This cruciferous vegetable is a great source of fiber, vitamins A, D, and K; folate; and lots of trace minerals and antioxidants. This veggie can boost cancer-fighting enzymes.
Nibbles Tips:
Eat it raw, cooked, sweet, savory, stand-alone in a dish like coleslaw, or add it to almost anything from soups, salads, casseroles. Make this braised cabbage side dish to compliment any meal:

Braised Purple Cabbage with Apples
Ingredients:
2 tbsp. butter
1 large red onion, sliced into thin crescents
2 tsp. brown sugar
1 tsp. caraway seeds
1 tsp. kosher salt
Freshly ground pepper
¾ cup water
3 tbsp. cider vinegar
1 head purple cabbage (about 2 pounds), sliced into ½-inch strips
1 large firm apple, peeled and sliced ¼-inch thick

Instructions
In a wide heavy sauté pan over medium heat, melt the butter. Add the onions, brown sugar, caraway seeds, and a few grinds of pepper. Sauté the mixture, stirring occasionally, for 5 to 7 minutes, until softened. Add the water, vinegar, cabbage, and apple. Raise the heat and bring to a boil. Cover, reduce the heat to low, and braise for 25 to 30 minutes. Uncover and cook over high heat for a few minutes until the juices have reduced. Season the dish to taste with salt and pepper.

All Star - Canned Tomatoes
Everyone thinks fresh is best but processing tomatoes helps release some of the disease-fighting lycopene so it is better absorbed. A study in the 2009 Journal of Clinical Oncology shows that a diet rich in tomatoes may help prevent prostate cancer and that lycopene, a strong antioxidant, may also help prevent other types of cancer. Of course, many other lifestyle and genetic factors also affect cancer risk.
Nibbles Tips:
Stock your pantry with canned tomatoes for pizza, spaghetti sauce, and home-made salsa or toss a can into soups, stews, casseroles, greens, or pasta dishes. Look for the low sodium and no added sodium versions.

Veggie Casserole
1 cup peeled butternut squash, cut into 1-inch pieces
1 medium sweet potato, cut into 1-inch pieces
1 medium green bell pepper, coarsely chopped
1 medium carrot, cut into 1/2-inch slices
1 medium zucchini, cut into 1/2-inch slices
1 cup fresh or frozen cut green beans
1 cup sliced fresh mushrooms 1-2 cloves garlic, peeled and left whole
2 Tbsp each chopped fresh oregano, fresh basil and fresh dill
1 (14 oz.) can no salt added diced tomatoes
1 1/2 tsp. olive oil
1/2 tsp each onion powder and garlic powder
Salt and freshly ground pepper to taste
canola oil cooking spray
3 Tbsp. Romano or Parmesan cheese

Directions
Preheat oven to 375 degrees.
Place all ingredients, except cheese, in large bowl and toss to combine. Transfer to sprayed 7 in. x 11 in. baking dish. Cover with foil and bake until veggies are just tender, about 60-75 minutes. (Remove foil cover for the last 30 minutes, if desired.) Remove from oven; turn broiler on high. Sprinkle with cheese. Broil until cheese is browned and bubbly.

All Star - Plain, Nonfat Greek Yogurt
This is my personal current favourite! Of all the many yogurts on the market, plain, nonfat Greek yogurt is a standout. All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. It also has twice the protein content of regular yogurts - which might help you feel full longer.
Nibbles Tips:
Mix this thick, tart tasting yogurt with the natural sweetness of fresh fruit or your favorite whole grain cereal. YUMMY!

Fall Nutrition means Winter Squash!

2010-10-06T08:00:00.000-07:00

Winter squash such as butternut, acorn squash, and pumpkins are all in the same family. Winter squash has a tough rind, which allows for storage during the winter months. Storing and preparing squash prolongs the vegetable's quality, ensuring it tastes as sweet and buttery as when you bought it. Squash contains many different nutrients, such as beta-carotene, vitamin C, potassium and fiber.

Health Benefits of Winter Squash

§ High in fiber, nutrient dense, the bright orange color of pumpkins, acorn squash, butternut squash, buttercup squash and all the many varieties of winter squash are a dead giveaway that they are loaded with an important antioxidant, beta-carotene. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.

§ Squash is potassium rich. Potassium helps maintain healthy blood pressure and is an important electrolyte for both heart and muscle function.

§ Winter squash is an excellent source of vitamin C, which aids in wound healing and is important for gum health. Growth and repair of tissues depends on vitamin C. Cartilage, scar tissue, ligaments and blood vessels depend on vitamin C for development. Vitamin C rich foods also help your body to better absorb iron from foods.

Weight Management Benefits of Winter Squash

§ Low calorie, nutrient dense foods that are a source of carbohydrate for working muscles (we are talking vegetables here!) should make up most of your plate. This can help to satisfy your hunger without the higher calorie, starchy foods such as potatoes, rice, and pasta.

§ Roasted pumpkin seeds can help take the edge of your appetite while providing iron for endurance, zinc for immune function and a dose of healthy unsaturated fats for muscle energy!

Athletic Performance Benefits of Winter Squash
Carbohydrates and protein are important to working muscles, before, during and after training. Get ready for action with a pre-workout snack of pumpkin nut bars; refuel and rehydrate after training with acorn squash soup.

RECIPES
(for more recipes go to www.recipetips.com)

Roasted Pumpkin Seeds

Don't waste the seeds after making a jack-o-lantern for Halloween. Instead, roast and salt the seeds for a delicious and nutritious snack.

Preheat oven to 250°F.
Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as possible.
Bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, spread on kitchen towel or paper towel and pat dry.
Place the seeds in a bowl and toss with vegetable oil or melted butter.
Spread evenly on a large cookie sheet or roasting pan.
Place pan in a preheated oven and roast the seeds for 30 to 40 minutes. Stir about every 10 minutes, until crisp and golden brown.
Cool the seeds, then shell and eat or pack in air-tight containers or zip closure bags and refrigerate until ready to eat.

Yield 2 cups

Pumpkin Nut Bars

1 cup cooked pumpkin puree, fresh or canned
1/2 cup butter or margarine (melted)
2 egg whites, slightly beaten
2 cups oats
1 cup brown sugar, packed
1/2 cup shredded coconut, toasted
1/2 cup wheat germ
1 cup chopped salted peanuts, pecans, or almonds

Preheat oven to 350°F. In a large bowl, beat egg whites slightly; add pumpkin and melted butter or margarine beat until smooth.
In another bowl combine oats, brown sugar, coconut, wheat germ, and nuts.
Fold oat mixture into pumpkin mixture to form stiff dough.
Press dough into a lightly greased 15 1/2 x 10 1/2 inch jelly roll pan.
Bake 40 to 45 minutes or until golden brown. While still warm, cut into 2x3 inch bars. Yield about 30 bars. Serve warm or cool completey.

Acorn Squash and Apple Soup

1 medium acorn squash

1 Tbsp. canola oil

1 medium onion, chopped

1 leek (white part only) rinsed well and chopped

1 tart apple (such as Granny Smith), peeled, cored and chopped

3 cups fat-free, reduced sodium chicken broth

Salt and freshly ground black pepper, to taste

3 Tbsp. minced fresh mint leaves, as garnish

Milk or additional broth to thin soup (optional)

Preheat oven to 375 degrees. Cut acorn squash in half length-wise, remove seeds and pulp. Set on a rimmed baking sheet. Bake until the flesh is tender when pierced, roughly 45 to 90 minutes (depending on size). Remove squash from oven and allow to cool.

While the squash is cooling, in a large, heavy pan heat the canola oil over medium-high heat. Add the onion and leek and sauté for about 4 minutes, until the onion is translucent. Add the apple and cook over medium heat for 1 minute.

Scrape out the squash pulp and combine with the apple mixture. Reduce heat to medium-low, cover and cook for 5 minutes, stirring often. Add the broth to the pan, cover and bring to a boil over high heat. Reduce the heat to low and simmer for about 30 minutes. Remove the pan from heat and set the soup aside to cool slightly.

In a blender or food processor, puree the soup in batches until smooth. Return soup to pan and heat just before serving. Add milk or additional broth to thin soup, as desired. Season to taste with salt and pepper. Garnish each serving with mint and serve.

Makes 5 servings.

Per serving: 103 calories, 3 g total fat (<1 g saturated fat), 18 g carbohydrate, 3 g protein, 3 g dietary fiber, 330 mg sodium.

Its Time to Rethink Your Fat Intake!

2010-09-17T17:09:00.000-07:00

With such a heavy focus on carbohydrate rich foods for endurance performance, fat has taken a back seat…much to the detriment of those us trying to train for peak health and performance. There is reason to believe that inadequate dietary fat may pose some key issues for endurance athletes. For example, muscle triglyceride (intramuscular fat) is a key source of energy for endurance training. A very low fat diet (<20% kcal from fat) may compromise these energy stores forcing the body to rely on the more limited muscle glycogen stores. This leads to premature fatigue when this fuel source runs out. A slightly higher fat diet may improve endurance performance by providing muscle fact as a ready fuel, preserving muscle glycogen for the final sprint! Here are some of the key “fat” issues and nutritional strategies to help you fine tune your fats:

ISSUE #1 - Fat soluble vitamins A, D, E, K need dietary fat to be absorbed.

STRATEGIES:

Use plant oil based salad dressings OR nuts and seeds to help absorb the fat soluble vitamins from leafy greens, salads and stir fried/steamed vegetables;
Choose 1% MF milk and yogurt to help absorb Vitamin D;
Combine fatty fish such as salmon, a source of omega 3 fats, with stir fried veggies/ salads

ISSUE #2 - Avoid premature fatigue when training for endurance sport

STRATEGIES:

Use nut butters, and avocado as spreads for sandwiches;
Combine nuts/seeds with cereals as a pre-workout snack;
Mix nut butters with jam or honey in a squeeze tube and bring them along during training;
Use 1% MF cottage cheese, eggs, fatty fish to top off salads

ISSUE #3 - Long chain omega-3 fats help reduce post-workout inflammation and reduce recovery time after training/competition.

STRATEGIES:

Choose fatty fish such as salmon for your post workout meal after tough training sessions
Make a post workout Omega 3 egg omelet, and have toast with omega 3 rich margarine
Choose omega 3 1-2% MF chocolate milk post workout

ISSUE #4 - A fat restricted diet can lead to deficiencies in a variety of minerals, such as iron, calcium and zinc

STRATEGIES:

Choose a variety of low fat instead of fat free foods in your daily diet, such as 1% MF milk products and small amounts of cheese to ensure adequate calcium intake
Choose small servings of red meats such as beef to boost your iron intake;
Choose nut butters to top off bread and toast daily to ensure you zinc status stays optimal

Sodium – health vs. hazard for endurance athletes

2010-09-12T18:37:00.000-07:00

In addition to carbohydrate, protein, fat and water, your body needs a minute amount of electrolytes, such as sodium, potassium, calcium, magnesium and chloride. Prolonged heavy sweating can lead to significant mineral losses (particularly of sodium), which can dilute the concentration of electrolyte minerals in the blood, effectively impairing thermoregulation, fluid balance, nerve impulse transmission and muscle contraction. The most serious side effect of significant sodium loss is low blood sodium (hyponatremia). This is usually associated with excessive fluid replacement with fluids that contain little or no sodium.

Should I use a sport drink with added sodium?
Electrolyte containing drinks (e.g. sport drinks with sodium) and foods (e.g. salted pretzels) stimulate thirst, thereby encouraging a greater voluntary intake of fluid while optimizing sodium levels lost through sweat. This is important for very young athletes and older, masters athletes as their thirst mechanisms tend to be suboptimal. Foods and fluids containing sodium also help with recovery as the sodium has been shown to stimulate the process of post workout re hydration. Sodium, in appropriate concentrations, appears to enhance the rate of fluid absorption from the small intestine into the blood stream, especially when glucose is in the gut at the same time. So a sport drink effectively addresses fluid, sodium and glucose needs for effective maintenance of hydration and sodium balance during exercise.

Do I need to add sodium to my diet?
North American diets rarely lack sodium and even if sodium intakes are on the low side the body adapts by minimizing sodium losses in both sweat and urine, making deficiencies unlikely. Some people over 50 yrs of age are sodium sensitive and experience high blood pressure with excess sodium (salt) intake.

Take the Sodium Check Up to see how you rate:
Do you…
Shake salt on your food only AFTER you taste it? Yes No
Eat fresh/frozen vegetables rather than canned? Yes No
Eat processed meats only occasionally? Yes No
Skip salt in cooking? Yes No
Season foods mainly with herbs and spices? Yes No
Check sodium content of foods & buy those with less? Yes No

If you said NO to three or more you’re likely consuming more salt then you need. This might be an indication to follow the DASH (dietary approaches to stop hypertension) diet to help lower blood pressure. DASH is also a sport nutrition diet as it emphasizes fruits, vegetables and low fat dairy products; it includes whole grains, nuts, poultry and fish; and calls for reduced intakes of red meat, butter, and other high fat foods. DASH to it – www.nationaldairycouncil.org/dash

Chocolate Milk for Optimal Recovery

2010-08-15T12:32:00.000-07:00

Much of the scientific work in optimizing recovery post workout has focused on the use of “experimental solutions” prepared in a laboratory designed to optimize specific components of foods (e.g. carbohydrate and protein) that may be useful in isolation to enhance sport performance. Unfortunately these solutions miss out on the “package” of nutrients found in foods, which work in concert to improve the health as well as the performance of a body undergoing the rigours of athletic training for sport performance.

However, in the last few years clinical research in sport nutrition has focused on a food that contains the potential to aid physically active men and women in their quest for losing excess body fat and gaining muscle mass, and to improve athletes’ refueling, re hydration and subsequent sport performance(1).That food is chocolate milk. It supplies a carbohydrate-protein combination that maximizes post workout recovery, it contains calcium and vitamin D which promote overall muscle, bone, and cardiovascular health; and it is a source of fluids for post-exercise replacement of sweat losses.

Chocolate milk has proven to be an effective food and fluid for optimal recovery from the stress of training for sport performance.Wilkinson et al, 2006 found that young men doing resistance training could get greater gains in muscle protein by drinking chocolate milk versus the equivalent amounts of a soy beverage. Karp et al. 2006 highlighted chocolate milk’s ergolytic potential for maintaining exercise performance in subsequent bouts of exhaustive endurance exercise when used as a post workout recovery drink. Shirrafs et al., 2007 recently pointed out that milk has potential to be more effective for post-exercise replacement of sweat losses and maintenance of euaydration when compared to water and commercially available sports drinks of similar concentration of carbohydrate.

Chocolate Milk’s Nutrient Power Punch Profile
Milk is 87 per cent water and the perfect beverage to hydrate our bodies before, during and after exercise. Milk also contains protein, minerals and vitamins essential for your body to recover.

Drinking milk after a resistance training workout promotes greater gains in muscle protein, which is important in repairing skeletal muscle damage caused by exercise

Drinking milk post workout contributes to greater gains in muscle mass and body fat loss than soy beverages or sport drinks.

Milk is effective as a post workout re hydrater.

For optimal recovery, encourage your athletes to include chocolate milk and to follow the R5 approach:
1. Re-energize muscles with carbohydrate rich foods such as breads and cereals, fruits, low fat chocolate milk and fruit yogurts for maximum energy;
2. Re-vitalize muscles with anti-oxidant vitamins and minerals found in brightly colored vegetables and fruits;
3. Re-build bones and muscles with protein and other essential nutrients found in low fat milk products, meats and alternatives
4. Re-oxygenate muscles with iron and protein found in meats, leafy green vegies, fortified grains and cereals;
5. Re-hydrate with water and other fluids, before, during, and after physical activity sessions.

(1) (Wilkinson et al., 2006. AJCN 85:1031-1040; Hartman et al., 2007, AJCN 86:373-381; Shirrafs et al., 2007 Br J Nutr; 98:173-180; Karp et al., 2006; IJSNEM, 16:78-91).

Hydration, dehydration and Hyponatremia

2010-06-27T16:11:00.000-07:00

Proper hydration before you exercise, monitoring your hydration status during exercise, and replacing fluid losses post-exercise are vital to ensuring your body has the fluids it needs to perform. Knowing how to approximate your fluid needs during workout, and recognizing the signs and symptoms of dehydration are vital to your athletic performance.

Just a decade ago, recommendations emphasized drinking as much as one could handle during exercise, however it is now recommended to replace at least 75% but not more than 100% of sweat losses. But don’t depend on your thirst mechanism to tell you when and how much to drink. Thirst is a poor indicator of hydration status, as an athlete can lose over 1.5 L of body water before becoming thirsty.

Sweat rates vary amongst individuals, and sweat losses of 1 – 2% of body weight compromises physiologic function, and harms exercise performance. A loss of 3% of one’s body weight increases the risk of heat cramps and heat exhaustion, where losses of 5% or more of body weight can cause heat stroke and a trip to the medical tent or closest hospital.

Weigh yourself before and after exercise to monitor your fluid losses. As a guideline, the American Dietetic Association suggests 1 Litre/kg of body weight lost during exercise.

Hyponatremia
Hyponatremia is a potentially fatal condition of low blood sodium levels. This can happen during prolonged exercise if sodium levels are not properly replenished, with salty snacks or electrolyte sport drinks. It can also happen from drinking too much water, which effectively dilutes the sodium content of the blood. Sodium losses range from 2.25 – 3.4 g/L of sweat (which is equivalent to about ½ tsp of salt). Conditioned athletes may be more efficient with their sodium losses, however this varies from person to person.

• Research indicates that ingesting 20 – 50 mEq (0.5 – 1.2 g) of sodium/L is effective in preventing hyponatremia. This is equivalent to less than ¼ tsp of salt per liter of water.

Some drugs such as NSAIDS (aspirin, ibuprofen) or diuretics have been shown to alter kidney function, which may exacerbate the risk of hyponatremia during long duration events. Athletes should be aware of this increased risk, know the signs and symptoms, ensure that they are not limiting dietary salt intake when in training, and ensure proper rehydration strategies are in place.

Signs and Symptoms
The signs and symptoms of dehydration and hyponatremia are very similar, and if incorrectly diagnosed can be detrimental, possibly even causing death. For example, an athlete suffering from hyponatremia can easily be mistaken as dehydrated, and drinking water, as one would do to treat dehydration, will only exacerbate the problem. Water will dilute the blood, thereby further decreasing its concentration of sodium, and worsening the symptoms of hyponatremia.

Dehydration:
Nausea/Vomiting
Cramping
Confusion
Headache
Weakness
Dizziness
Fatigue
Thirst

Hyponatremia:
Nausea
Cramping
Confusion
Headache
Loss of consciousness
Coma
Death

Ottawa Race Weekend 2010 and Fluid Strategies

2010-05-30T14:54:00.000-07:00

This Sunday (May 30th), the Ottawa race weekend had a great day for a race! The half and full marathon runners experienced relatively cool temperatures (< 16 C) – taking some pressure away from worrying about huge sweat losses and during run hydration to help minimize these losses to ensure peak performance. A number of runners have already emailed me to say that they achieved personal bests! But even though the temperature was relatively cool and there was a nice breeze to help cool runners’ bodies down, a hydration strategy was still important! The distance that you run, the pace/speed/intensity of your run, your fitness level, and the environmental conditions all contribute to what you should drink and when you should drink it.

Why are fluids important for distance runners?

. Drinking prior to and during a distance run can help with temperature regulation by preventing heat illness and dehydration.

. Drinking post-run is essential to optimize your fluid balance and ensure that you have enough circulating fluid to maintain blood volume, rehydrate intracellular water and maintain overall water balance.

. Drinking sufficient fluids throughout the day ensures that your kidneys have enough fluid to flush out all the waste products of your metabolism.

Before your run:
While water will help to ensure adequate hydration before your run, sport drinks not only help to rehydrate, but also ensure that your first source of energy, your blood sugar, is topped-up and ready to race.Whether during training or competition, being adequately hydrated is a huge advantage. The following chart can be used as a guideline to ensure you are drinking enough before you run.

How long before a run? How much?
4 hrs BEFORE....drink 5-7 mL/kg body weight
2 hrs BEFORE....drink 3-5 mL/kg body weight

During your run
Sweat rates can range from 0.4 Litres up to 1.8 litres per hour in a heavily sweating, big bodied person. Sweat rates also depend upon on the weather, the duration of your training session, and your training level. With this in mind, some runners find it difficult to consume enough fluid while running to replace the amount lost in sweat and prevent dehydration.

As a general guideline, drink 0.5 to 1 cup (0.4-0.8L) of fluid per hour.

Endurance formula sport drinks contain the same amount of carbohydrate as regular sport drinks, but almost twice the amount of electrolytes. Although beverages such as enhanced water or low calorie sport drinks help to ward off dehydration, they do not contain carbohydrates, and therefore do not provide adequate fuel during a run.
. Ideally, 15-20 g of carbohydrate per 250 ml is sufficient, with the type of sugar being glucose, sucrose, or maltodextrin with some fructose.
. Too much fructose, such as that found in fruit juice, has been associated with symptoms of upset stomach, nausea, vomiting, and diarrhea in some athletes.
. 125-175 mg of sodium, and 20- 50 mg of potassium per 250 ml is ideal.

After your run
Replacing fluid and electrolyte loses is not only necessary for re hydrating post-run, but essential for athletes in training who may be running again the next day. Sport drinks help you to refuel and rehydrate at the same time. Runners should get in the practice of weighing themselves before and after a training session, and monitoring the conditions of their run in order to recognize and replace fluid loss, and ultimately maximize performance.

Aim to drink 1 - 1.5 L of fluid/kg of body weight lost during exercise.

Powerfuel™ Hydration Tip #1
Ice may improve your hot weather running performance.
Maintaining your running performance in hot weather may be as simple as drinking a slushy drink (ice-slurry) pre-run. Australian research suggests that a slushy drink could give you pretty significant performance benefits due to its effective cooling action compared to water. Runners drinking ice slurries pre-run were able to run for longer than when cold water was taken – likely because the runners were able to absorb more of the heat produced during their run then when cold water was consumed. So……load up on ice chips for your pre-race water bottle when running in the heat.

Powerfuel™ Hydration Tip #2
While water is often adequate, sport drinks are often more effective and provide additional energy and electrolytes to improve performance. Sport drinks are a great way to maximize fluid intake for athletes who do not enjoy drinking water, and therefore ingest inadequate amounts. The electrolytes in sport drinks also help to lock the fluid into the body.

Powerfuel™ Hydration Tip #3 - Train your gut (not just your legs) to run fast!
Training in an environment similar to where you will be competing is critical. Plan to acclimatize yourself to the weather conditions, the time of day, and the sport drink or gel used at that race. Surprises are part of the challenge (and the fun!) but training to your race will ensure that there you can handle anything that comes your way without jeopardizing your performance. Lastly, if you do not know which sport drink will be provided at the race, or if there will be any left when you get to the next station, BYOB (bring your own beverage)! This will ensure that your competition closely mimics your training and you will be prepared for anything. Remember, this is what you’ve trained for (and paid for), so enjoy it!

The Ottawa Guide to the 100 mile diet

2010-05-09T13:13:00.001-07:00

Buying local is a great way to reduce your carbon footprint and support your local farmers. Not only is buying local environmentally friendly, but it a great way to get fresh fruits and vegetables that are grown locally so they don’t need to be genetically modified to control their ripening (which can compromise taste).

Below is a lost of Farmers Markets in the Ottawa area.

Here is a list of local markets to pick up your fresh produce

Ottawa Farmers Market
Location: Lansdowne Park
Hours:8 am – 3pm Sundays (May 4 – Oct 26); 2 – 7pm Thursdays (June 26 – Oct 30)
Website: www. Ottawafarmersmarket.ca

Byward Market
Location: Bordered by Sussex Dr, Cathcart, Rideau and Cumberland st
Hours: About May - Oct 7am - 6pm; Arts and crafts stalls open 9am – 9pm May to September
Website: www.byward-market.com

Ottawa Organic Farmers Market
Location: Canada Care Medical Inc. Parking lot at 1644 Bank St
Hours: 10 am – 2pm Saturdays
Website: www.oofmarket.ca

Ottawa Parkdale Market
Location: Parkdale Ave, north of Wellington
Hours: 7am – 6pm until Christmas eve
Website:

Carp Farmers Market
Location: 3790 Carp Rd (fairgrounds)
Hours: 8 am – 1 pm Saturdays
Website:

Cumberland Farmers Market
Location: 1115 Dunning Rd inside the R.J Kennedy Memorial Centre arena
Hours: 8 am – 1:30 pm Saturdays late June until Oct 11th
Website: www.cumberlandfarmersmarket.ca

Metcalfe Farmers Market
Location: Metcalfe Fairgrounds
Hours: 8 am – noon Saturdays May – mid October
Website: www.metcalfefm.com

Food For Thought: Eating to boost your mental game

2010-04-15T07:13:00.000-07:00

Do you wake-up with little or no appetite?
Do you find it difficult to get through a high intensity workout in the morning?
Are you ravenously hungry mid-morning even though you ate “breakfast”?
Do you find it difficult to concentrate or focus on one task at work?
Do you feel tired and groggy an hour or so after lunch?
Are you cranky and irritable with family, friends and colleagues?
Do you get negative thoughts near the end of your evening training sessions?

If you answered ‘yes’ to some or all of these questions, there is likely a diet-related reason – you could be a meal skipper, a poor hydrator or you may be simply trying to run on empty calories. Follow these strategies to improve your mental AND physical performance.

Eat breakfast. Those runners who eat breakfast regularly are the fittest, leanest and likely the fastest runners amongst us. Breakfast is important to “break the fast,” reload the liver’s glycogen stores and get the brain and body ready to perform. Research has shown that carbohydrate-rich foods at breakfast tend to improve morning performance. So whether it’s a smoothie or peanut butter on toast, get those carbs into your morning routine.

Eat more frequently throughout the day. Spreading your food intake over four or more feeding sessions a day has been shown to enhance verbal reasoning— perhaps not a big deal for the lone long-distance runner, but it is important for those runners who use training times as a chance to socialize with friends or discuss work matters with fellow-runner colleagues. Enhanced verbal reasoning will come in handy for any runner trying to talk his/her spouse into yet another weekend away at the races!

Choose carbs for positive thoughts. A lack of carbohydrate-rich foods in your daily diet can quickly turn you into a whiny runner, or worse yet, one with negative or self-critical thoughts. Maintain happy thoughts by keeping your brain fed – it is a carb lover and it doesn’t care what form it comes in. There is a gender effect though - women tend to report greater sleepiness after a carbohydrate-rich meal as opposed to a protein-rich meal, whereas men report greater calmness after a carbohydrate-rich meal versus a protein-rich one. But for overall mental performance, low glycemic index foods such as oatmeal will be your best bet as they provide a long, slow release of carbs – just add some berries and maple syrup for an extra carb punch!

Drink throughout training sessions. Studies also suggest that drinking carbohydrate and carbohydrate-electrolyte drinks enhances feelings of pleasure during and following prolonged endurance activities. Anything that makes those grueling long runs feel better sounds good to us!

Keep that morning java. Research continues to show that caffeine has some mental benefits for those who are not caffeine sensitive. Two to three milligrams of caffeine per kilogram of body weight has a positive effect on cognitive functioning, including your ability to pay attention, your psychomotor skills, and your memory. For those of you that do physical training that requires you to count laps, remember sets and reps (such as interval training) or pay close attention to what you are doing (such as highly technical trail running) the caffeine in your morning cup of coffee might be particularly helpful.

Choose protein for multi-tasking. Short term memory is best after a protein-rich breakfast like a vegetable omelette sans toast, while overall morning brain function is optimal with a meal that contains similar amounts of carbohydrate and protein-rich foods, such as two poached eggs on toast with tomato and low fat cheese.

Eat a high-carbohydrate, low-protein lunch, and your ability to concentrate in the afternoon takes a nosedive, predominantly from lapses of attention. This does not mean that you need to be eating huge hunks of meat for lunch or pounding back the protein rich shakes, mind you. Instead, choose smaller amounts of carbohydrate-rich foods (bread, pasta, rice, crackers, cookies, muffins, etc) to accompany your protein-rich foods (meat, poultry, fish, milk, yogurt, low fat cheese) at lunch time.

Enhance your mental (and physical) performance with iron-rich foods. Iron’s main job is carrying oxygen in your blood. It is part of a molecule called hemoglobin, which gives your blood its bright red color. Hemoglobin is like a magnet for oxygen – it carries the oxygen from your lungs throughout the body to wherever it is needed to release energy from the food that you eat. Too little iron in the diet can lead to iron deficiency anemia, which may make you feel weak, tired, and irritable. You may be too tired to train and may have trouble increasing the intensity of your training sessions—definitely not a great way to feel if you have a big season of running ahead of you!

To maximize your absorption of iron, choose foods with higher iron content more often, especially the more colorful foods, such as dark green veggies, ruby red meats, whole grains and cereals. Plant sources of iron are not absorbed as well as animal sources so non-meat eaters, especially active, menstruating women, need to pay attention to their dietary iron needs. Consuming foods rich in vitamin C—such as oranges, grapefruit, strawberries, and cantaloupe—with any iron rich food will improve absorption. Check out the chart below to see if you can improve your iron intake and absorption.

Plant sources of iron Maximize absorption with/in:
Bran flakes cereal, 30 gm Strawberries
Whole wheat bread, 1 slice Orange juice
Enriched pasta, ½ cup Tomato sauce
Raw spinach, ½ cup Lemon slices
Raisins, 2 tbsp Fruit salad
Tofu, 3 ounces (90 gms) Tomato and red pepper stir fry
Kidney beans,1/2 cup Tomato based chili

Animal sources of iron Iron content (mg)
Broiled Lamb chop, 90 gm 1.8 mg
Grilled Sirloin steak, 90 gm 2.8 mg
Roasted Pork tenderloin, 90 gm 1.4 mg
Roasted Chicken breast, 90 gm 0.9 mg
Baked Sole, 90 gm 0.4 mg

Getting Back to Your Roots

2010-03-21T13:09:00.001-07:00

We have had many different eating habits over time and all of them still exist today.

• The gatherer-hunter diet was based on survival!
10,000 years ago we spent most of our time and energy looking for food to keep us alive. This diet was rich in berries and plant leaves. We sometimes ate small animals or fish.

• The peasant-agricultural diet and the discovery of fire improved our diet.
5,000 years ago we began to grow our own grains, cereals, fruits and vegetables, and to raise our own cows, chickens and pigs. Fire let us cook our food. We baked grains into breads and cooked cereals into porridges. We cooked roots and meats until they were soft enough to chew. Eating all these healthy foods every day helped us to grow bigger, stronger and live longer. All the hard work made us physically fit.

• The urban-industrial diet of today focuses on processed foods and meats.
Today we eat many refined and processed foods such as white bread, french fries, soft drinks, candies, and doughnuts. Meat is the focus of our main meals and we often eat large amounts every day. Many of us have too much body fat because we eat too much and do not get regular physical activity. This can cause heart disease, diabetes and cancer.

Let’s get back to our roots and eat better in 2010!
Choose vegetables, fruit and whole grains, breads and cereals more often. Focus on vegetables and fruit. Are you getting 5 to 10 servings of vegetables and fruit every day? These foods may really reduce your risk of heart disease, stroke and cancer. So snack on a fruit or vegetable today, and include brightly colored vegetables and fruit at all your meal times!

Exercise does NOT counteract your diet!

2010-03-14T18:01:00.001-07:00

Over the last number of years the participation of men and women in the sport of running has been increasing. A casual glance at the body shapes and sizes at any race weekend and intuitively one could surmise that weight loss may be one of the drivers of this trend. But does indulging yourself with a favourite treat post run or using those long slow distance weekend runs as a rationale for an all you can eat brunch actually defeat your weight loss goals? Well….you might need to take heed of some dietary advice: exercise does not counteract your diet. Weight loss research consistently shows that if you want to lose body fat, your need to CONSISTENTLY eat fewer calories then your caloric output (basal metabolic rate + any physical activity needs). And this is where many of us overestimate output and underestimate input…….and current research shows that our caloric intake is influenced not only by plate sizes that our food is served on but also by the body types of who we choose to eat with – we model the eating behaviour of those we want to look like and/or perform like – so post workout refueling with a speedy and/or slimmer friend who is piling his or her plate with food may be ruining your weight loss goals IF you decide to follow their eating behaviour! Instead, make a plan for what you need to get post workout and stick to that plan. It is better to err on the side of slightly less than more than you need when it comes to calories in!

Tiffanyʼs Blog Entry #5 - Itʼs Crunch Time

2009-10-06T17:12:00.000-07:00

Crunch time is right! After several weeks of working with the Carleton womenʼs hockey team and doing presentations for other various groups the time has come to......DOCUMENT!!!! I have to prepare reports on everything I have done so far and I wonʼt lie - itʼs a little daunting. I have worked with so many athletes in the past 5 weeks that I have accumulated quite a bit of information. I have done presentations for a high school, gymnastics club and for health professionals as well, which I also must report on. Most importantly, because this is a pilot sports nutrition program, I must develop documentation so that if someone else were to expand the program, they would have somewhere to work from. There is a lot of valuable information that can extend to other teams - which I hope will be used! Given what Iʼve seen so far, Iʼm positive that other teams need some help in the nutrition department. I know I was a stickler for good nutrition beforehand, but now I actually cringe if I donʼt see athletes hydrating or fueling properly. These past few weeks have definitely made me really aware of the habits that will affect an athleteʼs performance. I donʼt think I can go back to turning a blind eye anymore! Watch out Montreal! When Iʼm back, Iʼm gonna mean business!

Tiffanyʼs Blog Entry #4 - Smoothie Sailing

2009-09-29T20:42:00.000-07:00

Time is running away from me! I am now more than halfway done my sports nutrition rotation....I donʼt even want to think about it - it makes me feel depressed! Iʼm really starting to get to know the girls and how things are working for the team so I really feel like I need to see them through the whole season. Hey! Iʼm part of the team now! Iʼm in the team photo and I even had a head shot done (woot woot!).

In all seriousness though, the girls came back from a grueling 3 game week-end doing not too terribly. They ate the right things at the right times and despite a few hiccups with the post game meals - their eating went well. Of course, this was also an experimental week-end; the time to figure out during a game situation what works and what doesnʼt. Snacks in between periods, gatorade on the bench, etc - what helped them perform to 100% for 100% of the game? I think a lot of the girls learned quite a bit about themselves and how they react to proper fueling. Sunday being the biggest test of all - if they didnʼt refuel properly the night before, they were going to feel terrible for Sundayʼs game. Happily, I learned that many of them felt pretty good, so I think we are on the right track!

For this weekʼs get together, we had a bit more of an informal one. We had a smoothie night! Using some magic bullets, we separated into groups and made smoothies for different occasions! The girls were in charge of making them, tasting them and explaining to the entire team when would be the best time to have the smoothie (pre-workout, post-workout, etc) and why. As a bonus, I whipped up a black bean and roasted pepper dip to illustrate that healthy snacks do NOT have to take a lot of time. And also to prove to a few wrinkled up noses that a bean dip is very tasty (and not gross, like a lot of them feared!). Legumes are something we like to encourage them to try in general because they are a good carbohydrate source and can also be used as a meat alternative (when paired with other foods). We always talk about hummus so it was nice to have something similar but different. Before we packed up for the evening, I wanted to make sure the girls understood the point of this exercise. I had the groups create their own recipes for the magic bullet (some were smoothies, some were not) and explain when would be the best time to enjoy them. I was super glad to see that they have been paying attention and listening these past few weeks. Sniff...it makes me feel like a proud mother!

Stay tuned for next weekʼs adventure!

Tiffanyʼs Blog Entry #3: Down with the carbohydrate restrictions!

2009-09-21T21:05:00.000-07:00

This week we began the heavy stuff. Carbohydrates. This is where we begin to struggle. We have now ventured into carb counting country. And not for the reason that you think either. We are definitely NOT trying to restrict them, we are trying to make sure that the girls are getting enough. Hah! Got you there, didnʼt I? Not quite the answer you were thinking?
For athletes, carbohydrates are insanely important. Remember what I said last week about carbohydrates being the primary fuel source for exercise? Athletes are constantly burning up all their muscle glycogen and that will result in heavy legs, no power and no endurance. Well, we wanted to make sure that the girls knew exactly how much carbohydrate they were consuming in order to make sure they were always operating at a full tank. The girls need to know how much to consume for pre-workout AND post-workout. It can be quite a daunting task to try to figure this out. So, we provided the girls with some tools that will help them do this. Using some simple calculations and being realistic about what they would actually eat, they were able to figure out the grams of carbs that are necessary to keep them on top of their game.

The toughest test will be the week-end. They are playing three games in three days and traveling to boot. Hopefully, they would have processed some of this information and will refuel well. This is also where I step in. I have prepared a grocery list and have planned their snacks down to the minutes. After some juggling, I was able to compose a schedule that would allow them the proper amount of carbs at the right times. Hope it works!

Carbohydrates are our new best friend. Forget that high protein, low carb diet. Eat that potato.

Tiffanyʼs Blog Entry #2: Things get a little bit more interesting.

2009-09-14T17:03:00.000-07:00

Time goes by fast...but only after youʼve dug yourself out from underneath the mountain of questionnaires youʼve finished going through. Yep. The first week of information gathering is done and the results are in!

Drumroll please!

Well, looks like skipping breakfast is still something that needs to be improved. Mom wasnʼt wrong when she told us that breakfast is the most important meal of the day. For 6:30am practices, it might be tough to get in a big breakfast, but having something will definitely make a difference. It can mean you will be able to make it to the end of practice without too many problems as opposed to fading near the end of practice, decreased power and endurance throughout the practice and possibly injuring yourself. This completely correlates with a large number of the athletes also reporting feelings of fatigue, low energy, difficulty concentrating and trouble getting through practices. There can be several reasons why these women hockey players are feeling this way. So in order to get them out of their energy slumps, we have been doing workshops and presentations to get all the proper information out there. The importance of hydration and proper refueling is so huge for athletes that I canʼt emphasize it enough. Athletes can lose anywhere from 2-12 cups of sweat an hour if they are working hard! They need to replace all the fluid that has been lost in order to keep performing at a certain level.
Carbohydrates are also extremely important for power athletes such as hockey players, since carbs are the primary energy source during this type of high intensity start/stop exercise. If you aren't well-fueled before hand and then you donʼt top up with enough pre-workout or game, it will definitely be tough to get through to the end performing at your best. After a tough workout or game, your carbohydrate stores are low and the sooner you can load them back up, the better your performance will be the next day.

Whew! What a busy week! So far, itʼs been really interesting to work with these female athletes one on one to help them figure out some strategies to improve their nutrition and performance. Itʼs also been awesome to be able to see Beth give presentations as well - itʼs so easy to understand and really gives you something to think about. Well, I guess thatʼs it for my report this time! Stay tuned for the next update!

Sport Nutrition on Carleton University's Campus!

2009-09-08T20:12:00.000-07:00

Part of my “volunteer” work here at Peak Performance is to train up and coming nutrition professionals in the science and application of clinical sports nutrition/dietetics. Each year a McGill University Dietetic intern is placed with me to get up to speed on the practice of sport nutrition. These interns also get me involved in their interests – a few years ago an intern and I worked with high altitude mountain climbers to determine optimal nutrient needs to help reduce risks of injury and cerebral/pulmonary edema. The experience involved some fascinating research of putting science into food-based practice for successful summits of the highest peaks in the world. Another intern just happened to be related to Lance Armstrong’s mechanics - so I got the inside scoop on the most famous of cycling machines!
Last week Tiffany, my McGill dietetic intern, started to work with me to implement the sport nutrition program for Carleton Ravens Women's Hockey Team. These are pretty exciting times to be involved with Carleton University Athletics as the organization is keen on introducing state of the art programs for their student athletes. For w omen's hockey things are even better - Carleton was successful in hiring the uber-dedicated and talented, former elite Canadian hockey player, Shelley Coolidge, to coach the w omen's hockey team. Shelley, the consummate professional, has recruited a top notch band of performance coaches to round out her program and Tiffany will be helping to build the sport nutrition for peak performance side of the equation for these women hockey players.

Here is Tiffany's feedback from day #1:

Riding the O-train into Carleton for the first time, I was as excited as a new student on the first day of classes. I was on my way to the Ice House to meet the Carleton Ravens women’s hockey team. My final dietetics internship revolved around my sports nutrition (community) rotation that would last 6 weeks. I had been anxiously awaiting to start this internship for several months. This season, with the full support of the athletics department and the encouragement of the coaching staff, Beth and I would be implementing a new sports nutrition program at Carleton with the girls to ensure that they would be eating and performing their best this season.

Wait! Let’s pause for a moment here. Maybe I haven’t emphasized just how exciting this really is. Normally most sports teams would be followed by an athletic therapist (yay therapists!) and maybe a strength and conditioning coach. If they are very lucky, they may get some advice on eating well from someone who might know a thing or two about nutrition (but still may not be specific for athletes). However, MY job as a sports nutrition intern for the next six weeks would be to educate the girls to not only eat well, but to eat enough, proper pre and post workout fueling, hydration status, assessing body composition, designing meal plans, planning grocery store tours...well, you get the idea. It is rare that a sports program will include ALL the necessary pieces to perform at the top so the fact that such a comprehensive program is being implemented is an amazing opportunity - for me AND the girls. Whew! Ok, back to my story.

As I finally entered the Ice House (wandering around the campus looking lost is soooo unbecoming of me!) there it was. That...feeling.

Yes! I belonged here!

I see Beth and we go in to meet Shelley and the team. Today is the first day, so I will be trying to figure out my schedule and get a feel for the dynamic of the team. I also meet Brigette - the team’s athletic therapist. She will be my eyes and ears when I am not around, I surmise. I decided to tag along for their cool down after the afternoon practice.

“Wow, I’m starving.” I hear one of the girls say. “I’m going to go to McDonalds after and...”

Hmmm. This is definitely going to be an interesting 6 weeks.

What is the real key to longevity? Exercise? Diet?

2009-09-03T16:17:00.000-07:00

The conversation around the dinner table this evening concerned our observations of humans' eating habits. We eat too much, we keep eating when we're full AND we are (as a society) quite overweight. Many of us seem to make other choices than those that revolve around our eating behaviors and subsequent body composition and health. But what are the eating habits of those people that live long (and healthy)lives? Numerous studies using animal models (mainly rats and mice) suggest that calorie restriction, without malnutrition, leads to longevity - but is there any evidence to show that this is the same for humans? A quick visual test on our Canadian population would be suffice to let us say with some conviction that Canadians have not heard about this research on animals OR if they have heard about it then they are in frank disbelief and/or they are not doing anything about what they have heard. The sad fact is that a large proportion of Canadians of all ages are overweight, even moving up to morbid obesity with age related weight gain.

It has been suggested that a diet rich in green leafy vegetables and yellow root vegetables, soy, small amounts of fish and meat, resulting in adequate amounts of nutrients (including vitamins and minerals) in combination with regular physical activity levels promoting a lifelong stable body composition AND little age-related weight gain play an important role in long lives. All this based on centenarians living in Okinawa, Japan.

It is difficult to imagine that positive energy balance (e.g., overweight) promotes longevity. Your overall lifestyle is an equally important indicator of health, and weight needs to be examined in context with other issues such as diet and physical activity. All the more reason to look at the eating habits and physical activity behaviors of Canadians in a little more detail.

As part of my PhD research in the School of Dietetics and Human Nutrition at McGill University I am conducting research on the eating habits, physical activity levels, body composition and health of Canadian women runners who participate in organized running races of at least 10 km in distance (including running as part of duathlons and triathlons). This nutrition-focused research will help further our understanding of food choices and eating habits that are essential for women involved in regular vigorous physical activity to maintain healthy weights and attenuate age-related weight gain.

Quick Facts about the iRunWomen Survey
. This is a web-based survey for ALL women runners, including:
o low-to-moderately physically active women runners, o ! recreationally competitive women runners, AND o elite competitive women runners.
. The survey is anonymous.
. The survey needs to be completed all at once.
. The survey will take approximately 25-35 minutes to complete.
. The survey is available online from May until October 2009 www.irunwomen.ca

Over 900 women runners from across Canada have completed the survey but we need more women runners to know about the survey so that they may add their input. Please pass this information on to any women that you know who run regularly!

Eat Smart: Avoid Portion Distortion!

2009-08-23T14:18:00.000-07:00

A successful nutrition program requires that you assess your current habits to see where your nutritional strengths lie (things that you are easily doing well on a daily basis) and where your weaknesses occur (barriers or triggers to poor nutritional habits). This will help you see where you could make some improvements and where you need to do some more homework to improve your nutritional knowledge.
Assess your portion sizes
If you haven’t grabbed a meal in a fast food restaurant in the last ten years that you are not likely to have noticed that food portions have gotten larger. Some portions (like French fries, and sodas) are called "super size," while others have simply grown in size and provide enough food for at least two adults. No small wonder that kids eating fast food have shown alarming increases in waistlines and body weight.
Portion sizes of foods have increased by over 250% over the last 20 years!
• A 3 inch bagel, 140 kcal has been transformed into a 6 inch bagel 200% larger, ringing in at just over 350 kcal. This is 200 more calories than a bagel 20 years ago!
• A 1-cup (250 mL) portion of spaghetti with 3 meatballs 20 years ago had 500 calories. Today's typical portion of spaghetti and meatballs has 1,025 calories. This includes 2 cups of pasta with sauce and 3 large meatballs. This is 525 more calories than a portion 20 years ago!
• A turkey sandwich 20 years ago had 320 calories. Today's 10-inch turkey sandwich has 820 calories. This is 500 calories more than a portion 20 years ago!
Many of today's coffee houses make coffee based drinks and sell so called healthy snacks with a sugar/calorie laden punch.
• A standard cup of coffee 20 years ago was 250 mL (8 ounces) and had 45 calories. Today’s 16 ounce cup of specialty coffee with flavouring and whipped cream (frappuccino) has 350 calories. This is 305 calories more than a cup of coffee 20 years ago.
• A muffin 20 years ago was 50 grams (1.5 ounces) and had 210 calories. Today's 120-150 gram (5 ounce) muffin has 500 calories. This is 310 calories more than muffin 20 years ago
How can you get some control over your portion sizes so that you are eating an appropriate amount of food AND feeling satisfied in this time of overblown offerings for your taste buds?
Recent research has discovered that the sense of satisfaction from eating is the same regardless of the size of the plate, bowl, cup or the amount of food or drink actually consumed. So eating your food from a bowl or plate AND using smaller dishes is an easy way to decrease portion sizes while still feeling that you have eaten enough.

Appropriate sizes for a set of heart healthy dishes are:
• Dinner plate = 23 cm diameter
• Soup, cereal bowl 250 mL (1 cup)
• Drinking glass 175 mL (3/4 cup)
• Mug 250 mL (1 cup)
• Dessert bowl 175 mL (3/4 cup)
• Wine glass 125 mL (1/2 cup)

Nutrient Spotlight for Runners Health – Are you getting enough Vitamin D?

2009-08-03T07:22:00.000-07:00

Exercise and vitamin D are both important for musculoskeletal health and bone health. Vitamin D may also have a beneficial effect on some types of cancer, in particular colorectal cancer, and other immune-related diseases. Skin exposure to UVB radiation from sunlight promotes vitamin D production in the skin. While outdoor exercise is the cause of higher vitamin D levels in runners, this effect is seasonal and is likely only seen in younger runners. Why? In Canada, for most of the winter months, there is insufficient UVB radiation from sunlight to have an effective amount of vitamin D production. Most Canadians do not get enough dietary vitamin D. It is found in the skin of fatty fish, some mushrooms, fluid milk, soy beverages, and some yogurts. Unless you are eating and drinking these foods daily, you likely are not meeting your needs for vitamin D from foods. Skin cells get old too – and the skin’s production of vitamin D decreases with aging. 50 years of age seems to be the cut-off.

Which runners are at greatest risk for inadequate vitamin D?
Older runners (> 50 yrs) - as one ages, there is reduced production of vitamin D in the body. If this is combined with eating few dietary sources of vitamin D then risk of inadequate vitamin D is even greater.
Runners with lactose intolerance - this inability to digest milk sugar means that the main dietary source of vitamin D – that found in milk – is absent from the diet.
Runners with dark skin – the ability to produce vitamin D from sunlight exposure varies with the amount of skin pigmentation; the darker one’s skin, the lower the production of vitamin D.

What should you do?
Ask your family doctor to do a blood test for Vitamin D. The best time to do the test is when your diet is the main provider of Vitamin D - that would be between January-March. Vitamin Di levels tend to be the highest in the late summer as a result of UVB radiation from the sun helping us to make our own Vitamin D.
Runners (and anyone) over 50 yrs of age should take a supplement containing 400 IU of vitamin D. You may need even more - a blood test will help you and your doctor to determine how much supplementation you may or may not need. Include good food sources of vitamin D in your diet to help you get the vitamin D your body needs. Fortified foods (foods with vitamin D added to them) are common sources of vitamin D. In Canada, milk, margarine, and some yogurts are fortified with vitamin D. Fish and eggs are other good sources of vitamin D. Listed below are common sources of vitamin D.
Fortified soy beverage* 250 mL (1 cup) 120 IU
Margarine 5 mL (1 tsp.)60 IU
Milk 250 mL (1 cup) 100 IU
Fish:
Mackerel 90 g ( 3 oz.)310 IU
Salmon, canned 90 g (3 oz.)650 IU
Sardines, 1 can 100 g (3.75 oz.)250 IU
Tuna 90 g (3 oz.) 236 IU

Master Athletes Need to Eat

2009-02-13T20:51:00.000-08:00

Master Athletes Need to Eat Enough and On Time

Are you 35 yrs of age or older and athletic? Then you are a master level athlete!

Surveys suggest that most master athletes do NOT consume sufficient energy to support needs. They have a tendency to supply needed energy AFTER it is needed mainly because they are poor planners with many work, home and sport commitments or they are restricting their intake to achieve too fast a rate of weight loss leading to disordered eating patterns. Training on too few calories can lead to chronic fatigue, poor immune function, loss of muscle mass and decreased performance.

Practice makes perfect
Your digestive system (as well as your muscles) needs some training to be able to keep you well fueled during your training sessions (and competition). If you want to be able to eat and drink comfortably during your marathon (or longer) event, you need to be practicing that in training. Exercising hard while eating and drinking are not things that your body would normally prefer to do at the same time – but just like skiing fast, eating is a learned skill that requires the same amount of practice and attention to detail. If you plan on consuming 200-300 calories an hour and 1 litre of fluid (for example) during your race you need to practice consuming both of these in your training. Don't skimp on fluid or calories during training!

So why do so many of us train on too few calories (and fluids)?
All it takes is getting dropped by the pack when the pace picks up or on a hill climb during training and it's easy to start thinking that “if I just lost a couple of pounds I would be able to stay with the pack". The problem with trying to diet while training is that the lack of calories and specific nutrients (especially carbohydrates) wreaks havoc on your muscles and immune system and makes you prone to injury. Taking in far fewer calories than what your body requires may result in the body attacking it's own tissues, resulting in a a weakened muscular and immune system. Training, building muscle and following a sound diet are the best way to lose weight because it comes off slowly.

http://www.peakperformance.ca/sports/masters.htm

The Caffeine Connection

2009-02-08T20:12:00.000-08:00

Caffeine occurs naturally in coffee and cocoa beans, kola nuts and tealeaves. It is a key ingredient of cola drinks, chocolate, many non-prescription medications and even dietary and sport supplements.

Caffeine acts as a mild central nervous system stimulant - so it provides an initial boost of energy, keeps us alert and prevents fatigue. Our main sources of it are coffee, tea and soft drinks.

A moderate amount of caffeine per day, approximately 300 milligrams, is relatively harmless for most people. Excessive caffeine can give you the shakes, lead to anxiety, upset your tummy, and keep you from sleeping. A recent study (Pediatrics, 2003) suggests that drinking too many caffeinated soft drinks might be preventing some adolescents from getting a good night's sleep. This is a good enough reason for some parents to insist that their children's schools should not have soft drink vending machines.

Some individuals may be sensitive to the effects of caffeine at very small doses, and pregnancy and aging can affect this sensitivity. So these people should be careful with their intake. Caffeine is an ingredient in more than 1000 over-the-counter drugs, as well as prescription drugs. Read product labels and ask your pharmacist if you are concerned about caffeine intake.

What are the Effects of Caffeine on My Body?
Scientific studies have noted that in small to moderate amounts (50-300 mg) caffeine acts as a mild central nervous system stimulant by increasing the heart rate and blood pressure - so it provides an initial boost of energy, keeps us alert and prevents fatigue. Athletes have taken advantage of this energy boosting effect of caffeine for years - to the point that caffeine's well recognized stimulant effects have put it on the list of banned drugs.

http://www.peakperformance.ca/health/caffeine_connection.htm

Essential Kitchen Tool

2009-02-08T20:02:00.000-08:00

Essential Kitchen Tool Often Left Neglected In A Drawer

Less than one in five Canadians regularly use the one kitchen tool that can ensure meat and poultry is safe and cooked to perfection - a food thermometer. In fact, most Canadians do NOT even own one. With barbeque season underway, the food thermometer should be your gift to the good health of you and your family. Food safety experts say that using a thermometer is the only sure way to prevent a potential food poisoning disaster…and food poisoning could kill you!

A gift for the grilling season - a food thermometer!

Cook beef to perfection, so that it is tasty and juicy - not overdone. Use a food thermometer to judge when beef is cooked.
Cook to safe internal temperatures (see chart below).
Be especially careful if you're cooking for those at high risk of serious illness from food borne bacteria -infants/young children, pregnant women, older adults or those with chronic illness.
Using a food thermometer or temperature indicator is the ONLY reliable way to test for safe internal temperatures.

Which is the best thermometer to use?

Buy a good quality, digital instant-read thermometer or thermometer fork that gives a temperature reading, not just a doneness range. This thermometer type can be used in all foods and if used when preparing just one of your daily meals, it will cost you less than 3 cents per day (based on a 3 year lifespan for a $35 thermometer).

http://www.peakperformance.ca/health/kitchen_tools.htm