Is She Naturally Thin, Or Disciplined?

Last year, I was asked to contribute to a book project Naturally Thin, or Discipline? Insider Secrets of the Super-Slim. The book would feature 101 women in their 20′s, 30′s, 40′s, 50′s and 60′s and their secrets to living thin.

Wow! Flattered and extremely excited, I shared my story on diet and exercise as well as my numbers with author Sally Sheilds, and she wanted to know everything; what I ate, how much, when, was I always thin, and if not, what I did about it. Did I drink a lot of water, use supplementation? What are my fitness routines, and did they include weight training? What attitudes and philosophies did I embody?

So today marks the official book launch and I am very proud to present “Is She Naturally Thin, Or Disciplined? Insider Secrets Of The Sexy And Slim”!

Visit www.sallyshields.com and order your copy today!

How Running Affects Your Body: Weird Science

1 How can someone just as short/tall/skinny/fat as me run so much faster?
Plenty of reasons why your doppelganger leaves you in the dust. Speedwork may be his religion, and you haven’t converted yet. This may be her 50th 10-K, when you’re just stepping up to the distance. He may have a new girlfriend standing on the sidelines; she may have a postpregnancy goal she’s gunning for. “Just because two people are long and lean or have a powerful build doesn’t mean they match up in terms of VO2 max, mental toughness, or injury history,” says Kristen Dieffenbach, Ph.D., assistant professor of athletic coaching education at West Virginia University. Many performance components, such as endurance, pace, turnover, and mental toughness, can be improved with planned, systematic training, except for one very significant one: genetics. “Muscle-fiber type and VO2 max are genetic,” says Jay Dicharry, M.P.T., C.S.C.S., director of SPEED Clinic at the University of Virginia Center for Endurance Sport. “That’s how some people who don’t even train can blow by you on race day.”
Running Rx You can’t change your genetic destiny, but you can greatly influence your performance by training smart, adding speedwork, tempo runs, running-specific drills, and strength training to your routine. Plus, remember there’s a reason it’s called a PR: It’s a personal record. Beat it—not yourself—up.

2 Why does my GI tract act up when I’m running?
Some people get headaches when they’re stressed. Runners get the trots. A 2008 study on 1,281 Dutch runners found that at least 45 percent complained of some gastro-related issue during the run. “The GI tract is very sensitive to stress, and running—or the anticipation before a race—is definitely stressful,” says Darrin Bright, M.D., family physician and sports medicine specialist in Columbus, Ohio.

When you run, your intestines take a double hit: The motion jostles their contents and speeds things along. Plus, blood, essential for your tract to stay on track, is rerouted to vital organs and muscles in your lower half, disrupting the sensitive balance your body has for fluid absorption and possibly causing dehydration, which can lead to cramps that force you to beeline for the bathroom.
Running Rx Dr. Bright recommends putting the ix-nay on bathroom-inducing high-fiber and high-fat foods 24 hours before a race or long run, and fueling up on benign, already-tested, plain meals.

RELATED: Baring It All—The Barefoot Running Trend

Run stronger, longer, and faster with the latest science found in The Runner’s Body.
3 Why do I get so antsy during a prerace taper?
That two-week-ish span where you cut back training volume by about 50 percent gives you time to recover and to become mentally and physically stronger. You probably haven’t felt well-rested in weeks. “Runners typically aren’t used to having all that energy,” says Larry McDaniel, associate professor of physical education at Dakota State University in Madison, South Dakota. “The body gets accustomed to fatigue as a ‘normal’ state.”

Your mind is probably on overdrive, too, thinking about your highly anticipated race day. “A fresh body, coupled with nerves and excitement, can drive you—and those around you—crazy.”
Running Rx Take 10 minutes to visualize the race, and then try not to think about it for the rest of the day. See a movie (avoid Chariots of Fire); read a book (stay away from Born to Run); grab a beer with a nonrunning friend; do some gentle exercise if you must. “I always find that a walk takes the edge off ,” says McDaniel.

4 Why do the nipples of some male runners bleed during a marathon, but those of females don’t?
Karmic payback for women transporting two bouncing cantaloupes for 26.2? Okay, maybe not. Sweat is a mix of water, salt, and a handful of other minerals. When the water evaporates, you’re left with abrasive salt on your nipples, which are front-and-center in a high-sweat zone. “After a few hours, a shirt rubbing against that salt feels like sandpaper,” says Dr. Bright, adding that beginner male runners are most susceptible because men typically sweat more than women, and novices take longer to complete a race. The abrasion causes chafing, which causes bleeding, which causes red stripes down the front of a white shirt, especially near the end of marathons. Women aren’t immune. Even nursing moms can be afflicted. “The skin around your nipples isn’t capable of thickening and getting stronger,” says Dr. Bright, medical director for the Columbus Marathon. The few women he has seen with bloody nipples were wearing no bra, a poorly fitting bra, or a cotton one.
Running Rx Stay hydrated. “When you stop sweating, all you have left on your skin is salt,” says Dr. Bright. “The liquid takes the edge off the salt.” Equipment fixes for men: Protect your teats with circular Band-Aids or NipGuards. Women? A moisture-wicking, properly fitted sports bra.

5 Why does the inside of one ankle get bloody from being hit by the opposite heel, but not the other?
That red tattoo is called a heel whip, and it’s from excessive rotational motion of your foot. Instead of your foot traveling in a forward plane, it makes an arc, causing your heel to nick your anklebone. It doesn’t have to be gory: Heel whips can also just dirty your inside shin. “The extra torsion can be caused by anything from the alignment in your ankle to a hip issue,” says Dicharry, who adds that one side usually bears the bloody brunt because of muscular imbalances.
Running Rx Think about pushing off through the big toe, not the pinky toe, so that your foot swings cleanly forward, and you’ll whip your ankle less. If you need more than just a Band-Aid after a run (e.g., ice packs and Advil for various parts of your lower body), a visit to a physical therapist will help you determine whether you have strength imbalances that can be corrected with single-leg exercises.
6 Why do my legs shake after a hard run?
If your rubbery, burned-out gams had a fuel gauge, it would be firmly on “E.” For beginners, the needle may arrive there as a result of sheer effort. “If your muscles aren’t familiar with a new movement, they become inefficient at contracting and can’t work in a coordinated manner, which results in shaking,” says Michele Olson, Ph.D., C.S.C.S., professor of exercise science at Auburn University in Montgomery, Alabama. (Veteran runners might experience this phenomenon when they attempt push-ups on feeble arms.) For others, it could be that you started too quickly. “When you go out too hard, the oxidative system doesn’t kick in as smoothly as it does when you warm up and work up to a pace,” McDaniel says. “It’s like shifting gears too quickly in a car. You deplete your energy levels prematurely.” The other cause is simply that your muscles are depleted of electrolytes and glycogen—easily accessible fuel on which they run—and the shaking is their way of telling you to fill ‘em up.
Running Rx Warming up prerun is key for beginners and vets. Start slow, and ease into your ultimate goal pace. If you’re running hard for more than 45 minutes, drink eight ounces of sports drink about 20 minutes before you run; the carbs will keep your muscles humming. Postrun, if you’re trying to shake the shakes, walk around, stretch gently, and grab quick fuel, like a sports drink.

7 Why does coffee speed up more than just my legs?
A pre-run prereq for many runners to clear the system on their own terms, java stimulates the muscles in the GI tract faster than Mother Nature; some reports say coffee jolts your system in as little as four minutes. Once you’re out on the road, proceed with caution: Many energy gels have caffeine in them, which may cause your intestines to move as quickly as your legs.
Running Rx In the weeks before an important run or race, determine how much coffee you need for an evac, then sip and lighten your load accordingly. Also, figure out if you can tolerate caffeinated gels. Plan B: Pick a route with a few public restrooms along the way, so you can properly do your business.

8 Why do I feel nauseated after a long run?
You put in 18 miles to be able to eat a burrito, not to feel pukey thinking about one. Blame the decreased appetite on chemistry; a 2008 study published in the American Journal of Physiology found that a 60-minute session of treadmill running increased the amount of the gut hormone peptide YY, an appetite suppressant, and suppressed acylated ghrelin, an appetite stimulant. Full-on nausea? “There’s a good probability you haven’t fueled properly during the run,” says Ilana Katz, M.S., R.D., C.S.S.D., a sports nutritionist in Atlanta. A lack of fuel in your body sends it into a stressed mode, that fight-or-flight mentality where survival—not eating rice, beans, and guac—is key.
Running Rx Try to prevent the problem by taking in about 60 grams of carbs per hour, either through a sports drink, gel, or regular food during your run. “The body can process about one gram of carbs per minute,” says Katz. Postrun, try to knock back something easy, like a recovery drink, within 30 minutes. If you can’t eat right away, don’t worry too much. “Appetite loss is typically short-lived,” says Katz. “Within an hour or two, suddenly you’ll have a major one.”
9 Why do I get headaches during or after a run?
It’s not just because you know you’re returning to the mess you ran away from. Headaches stem from a range of causes, from simple (a too-tight hat) to complex (a proclivity for migraines). Two of the most common reasons are tight muscles and poor hydration. “The trapezius attaches high on your scalp, so if you hold a lot of tension in your upper body as you run, your head could ache,” says Dr. Bright. Headaches are also a symptom of both underdrinking and overdrinking.
Running Rx Shake out your arms and hands and teeter-totter your neck as you run. At home, hold your left ear toward your left shoulder, right toward your right; repeat with the chin. Nail your beverage needs by weighing yourself before and after an hour run (without drinking). Each pound lost equals 16 ounces of fluid you should drink per hour.

10 Why do my bending knees sound like Rice Krispies when I walk down the stairs?
Snap, crackle, pop? Crepitus, the medical term, happens when cartilage, the connective tissue between bones, starts to age, says James Wyrick, M.D., orthopedic surgeon and associate professor at the University of Cincinnati in Ohio. We all start life with quiet, smooth cartilage between our kneecaps and thigh bones, but over time, it becomes gray and old and doesn’t regenerate; most people older than age 30 have some mild crepitus. Weak quads or a tight IT band can pull the kneecaps out of alignment and exacerbate the wear and tear.

Your knees pipe up when they bend past 30 degrees because the kneecap tracks into a groove in your femur—that is, cartilage-weak bone grinds into cartilage-weak bone. “The intensity of the pressure and the different contact points in the groove make the noise,” says Dicharry.
Running Rx “Cracking knees may lead to problems down the line, like arthritis,” says Dicharry. Minimize that chance by strengthening the muscles that control the hips and knees, and keep your lower half in alignment, such as clamshells for the hip; squats for the knees (runnersworld.com/kneestrength).

11 Why is it easier for me to run in the morning and so hard to rally at the end of the day—or vice versa?
Your natural bird persona—lark or owl—is partly determined by genetics. Housed in the hypothalamus, the portion of the brain that also controls sex drive and appetite, your biological clock is difficult to alter. If your forebears coherently discussed the Middle East situation at 7 a.m., you’re likely to feel sharp before the sun comes up, too. If they thought 9 p.m. was the perfect time for dinner, you probably are happy staying up late. “Natural morning people seem to hit their lowest body temperature earlier in the night than evening people do,” says Chris Kline, an exercise physiology researcher at the University of South Carolina who specializes in sleep research. “Their body temperature is warmer when they wake up, so they’re much more ready to go.”
But even early birds aren’t primed to perform at sunrise. “Typically, aerobic capacity is slightly lower in the morning because of a lower core temperature and lower levels of hormones that affect performance,” says Matt Fitzgerald, co-author of The Runner’s Body: How the Latest Science Can Help You Run Stronger, Longer, and Faster. In the late afternoon, the body is naturally the strongest and most flexible it’ll be all day, plus your aerobic capacity is at its highest. “Emotional moods and motivation have been shown to peak in the late afternoon,” says Kline. “Nobody really knows why, but people are typically more willing to push themselves harder in the afternoon.”
Running Rx If you want to hit the track at 6 a.m.—and not hit anybody there over the head with a coffee cup—expose yourself to light, the easiest way to wake up your body, as soon as the alarm goes off. Also, realize that as you age, you naturally become more of a lark. Want to extend your staying power? Exercise either outside, if the sun is still out, or in a bright room two to four hours before bed. “It’s tough to fight biological tendency,” says Ronald Kramer, M.D., medical director of the Colorado Neurological Institute Sleep Disorders Center in Englewood, Colorado. “The important thing is to exercise, any time of day.”

12 Why am I so sore after a marathon, when I’ve done 22-mile training runs?
Did you do your training runs with crowds yelling at you and competitors around you unconsciously prompting you to run faster? Thought not. Whether you’re a 2:30 or a 5:30 marathoner, your race-day pace tends to be at least a smidge—and possibly lots—faster than training days. That’s the difference, says Dr. Bright, between being pleasantly and painfully sore. “You accumulate lactic acid in your muscles by pushing the pace, which brings on premature fatigue,” says Dr. Bright. “Plus, the extra mileage—very few people do a 26-mile training run—causes more micro tears in your muscles, and it’s likely your muscles haven’t totally healed from your training. Race day, they get even more beat up.” The combination nets marathonitis, an acute condition that demands stairs be taken backward and the size of a stride be cut in half.
Running Rx A huge fan of ice baths, Dr. Bright recommends the anti-inflammatory plunge, postrace, for at least five to 10 minutes. Don’t bother taking NSAIDs like ibuprofen. “The newer studies show they really don’t do that much for inflammation,” says Dr. Bright. “And they can potentially put your kidneys at risk.”

13 Why do my legs twitch in bed at night after I’ve run that day?
If your legs are still moving when you’re under the covers, chances are you skimped on a postrun meal. “When you work hard and sweat, you excrete a lot of sodium and calcium, two electrolytes that are responsible for muscle relaxation,” says Olson. “Being iron deficient, especially for women, can also contribute.”
Running Rx Get up and head to the kitchen for a glass of milk and some pretzels. To stave off future problems, make sure to include dairy, salt, and iron, found in lean red meat and spinach, in your meals after a run.
14 Why do my toenails go black?
For regular runners, a black toenail is not a matter of if, it’s when,” says Dr. Bright. Three causes of the black badge: a too-short shoe; a toenail that comes into contact with the roof of the shoe too often; and a runner who uses his toes to grip too hard. However it happens, the result is the same. Blood vessels under the nail break open, which spill blood (which looks black under the opaque nail) into the area between the toe bed and the toenail. “That area isn’t accommodating to blood collection: It’s rigid and restrictive,” says Dr. Bright. “It builds up a lot of pressure quickly.”
Running Rx If the pressure is bothering you and you can handle more hurt, press the end of a paper clip or safety pin, heated with a match, through the nail. “That’s a pretty painful proposition,” says Dr. Bright, who recommends the gentler touch of a doctor. Do it sooner, while the blood is still fluid. If the pain decreases and doesn’t bother you, no need to take action. Either way, the skin below it will heal, the nail will die and fall off. Don’t worry, it’ll grow back someday.

15 Why is it mentally so tough to push myself?
There is, alas, no simple answer to the million-dollar question. Experts confidently proclaim two basic things: The brain controls the amount of pain to which you willingly subject yourself, and the human body inherently does not like pain. “Our brain discourages us from running to the point of disrupting the physiological homeostasis that our bodies depend on to preserve life,” says Fitzgerald, author of Run: The Mind-Body Method of Running by Feel.

“The brain won’t actually allow a true, 100 percent effort.” Robert Weinberg, Ph.D., a professor of sports psychology at Miami University in Ohio, adds that one’s goals may not be aligned with what one is truly willing to physically endure. “You may think you want a sub-three-hour marathon, but you may not be interested in doing the hard work it takes,” he says.
Running Rx “You have to train to suffer,” says Fitzgerald, adding that many runners embrace one type of suffering—usually the high-volume grind—but not the lung- and leg-burning type that creates speed. He recommends intervals, hill repetitions, and tempo runs at least once a week to build your mental muscle. “Discomfort should be an explicit objective of the workout,” he says. Realize you’re not up for that pain? Weinberg suggests pushing yourself more moderately by running with people who are slightly speedier than you are. The peer pressure will unconsciously make you mentally stronger—and faster.

16 Why do I get side stitches?
That pain that rips through your midsection, usually on the right side? Chalk it up to the act of breathing. Or, more accurately, to your diaphragm, the muscle that controls your breathing motion. “It attaches to the liver on the right side,” says Dr. Wyrick. “When you run, the attaching ligaments stretch, which stresses the diaphragm and causes pain.”
Running Rx Slow down or walk so you can take deep, full breaths. Grabbing your right side and squeezing it to support the liver may also end the pain. Another option: When your left foot hits the ground, exhale, which causes your diaphragm to rise; inhale on your right foot, and it falls down, which decreases the stretching. Finally, keep training. Side stitches typically happen to beginners. “Over time, the ligaments become conditioned to the stress,” says Dr. Wyrick.
17 I use the bathroom right before I start, so why do I have to pee midrun?
The urge to detour into the bushes can happen for a couple reasons, says Craig Comiter, M.D., associate professor of urology at Stanford Medical School: As your heart pumps blood more rapidly around your body, your kidneys may produce more urine, especially if you were well-hydrated prior to your run and you drink during it. You may also be dehydrated, and the concentrated urine in your bladder may give you that gotta-go feeling; or, due to a slightly weak sphincter combined with the jostling of running, a bit of urine may leak through the bladder and stimulate the urethra, making you wish you could cross your legs while running. (Pregnancy causes the need for more pitstops, too.)
Running Rx Take a pee break, says Dr. Comiter. If it happens a lot, schedule a pit stop at a urologist’s office.

18 Why do I feel like a genius after a run?
Perhaps the biggest benefit of a great 10-K is that, postrun, you’re sure you could score 1,600 on the SATs (2,400 if you’re under 25) —or at least improve. “Running increases levels of positive neurotransmitters, like endorphins; norepinephrine, which is responsible for alertness; and serotonin, which helps regulate mood,” says Fitzgerald. “Plus, running puts the brain in an ‘alpha-wave’ state, which is associated with feelings of calmness and well-being.” A handful of studies have documented that moving your feet correlates with improving your brain; two conducted at the University of Illinois found that 30 minutes of exercise resulted in up to a 10 percent improvement in cognition, or being more effective in processing a problem or situation. Maybe that stellar score isn’t out of reach.
Running Rx If you really have to ask, maybe you should go for a run.

19 Why does my nose run as fast as my feet?
Don’t chalk it up to empathy. A runny nose, a condition called exercise-induced rhinitis, is most likely due to the increased air flow; as your breathing rate increases, your nose kicks into hyperactivity. “Cool and dry air—or both—have been shown to increase secretions, similar to what we see in exercise-induced asthma,” says James Sublett, M.D., allergist and professor at the University of Louisville School of Medicine in Kentucky. If you’re self-conscious about your drippy schnoz, know you’re not alone: A 2006 study, published in the Annals of Allergy, Asthma & Immunology, surveyed 164 exercisers and found that 40 percent had a runny nose while exercising inside, and 56 percent had one outside.
Running Rx If your runny nose is a serious issue—it continues to run long after your workout and into your very important presentation—you might consider taking an antihistamine, such as Claritin or Zyrtec, or using an over-the-counter saline nasal spray prior to your run. Otherwise, stuff your pockets with tissues, and perfect your farmer’s blow.

20 At the end of a long run or race, why do I question the meaning of life?
I had a client who told me at the end of a marathon, she could see the Virgin Mary,” says Manuel Villacorta, M.S., R.D. “She felt like she was dying.” One of the prominent symptoms of hypoglycemia, or low blood sugar, is angry, depressing thoughts. When your body isn’t receiving the glucose it needs to perform, your brain, the air-traffic controller of your body, springs into action, sending messages—Why are you out here anyway, stupid? —for it to shut down and self-preserve.
Running Rx The day before a long run, eat three nutritionally sound meals and make sure your body’s fuel tank is topped off before you head out. During the run, take in about 30 grams of carbs every 30 to 40 minutes. Before you head out, line up your answers to the inevitable questions (or at least draw up your will).

By By Dimity McDowell

Read entire article

Bye Bye Birdie

If a bird in the hand is worth two in the bush, then what is a bird in your house worth?  Today’s post has absolutely nothing to do with fitness but definitely worth a read because you never know when you might find yourself in this predicament. After finding myself here once again (this would be number three), I consider myself to be somewhat of an expert.

I love animals,  I do not love birds.  As a child I was terrified and had nightmares about a kids’ TV show that featured an emu, I have been chased by a very large and aggressive goose, the ravens near the Reservoir Trail at Hayward Lake taunt me by cawing “back fat” when I run by and whenever I drive with my windows down I worry that a bird will fly into my car.  Seriously, what would you do if a bird flew in your car window while you were driving?  It could happen.  They peck, they have beady little eyes and their bird feet are gross, but I do like owls.

The first bird in my house scenario did not end well, I was not home at the time and my cats handled the situation.  The second time it happened it took me, as well as some additional manpower that I had to bring in, several hours to successfully get the little birdie from my home.

Some techniques that did not work included chasing/waving a broom and a lacrosse stick at it (for a fleeting moment I did believe that I could scoop it up in the net and then escort it to the door) as well as tossing (lightly of course) wiffle balls to change birdies direction of flight.  So maybe this post is a little about fitness after all.

Because of the sheer amount of man-hours that I spent with episode two, today’s incident was solved within 90 seconds.  Here is my speedy and efficient guide of how to get a bird out of your house:

1.     Remain calm.

2.     Enclose your feathered friend in one room.

3.     Make the room as dark as you can by covering or drawing blinds on all windows and light sources with the exception of one.

4.     Open that window/light source (hint – make sure that window/light source opens to the outdoors).

5.     Remain calm.

6.     Theoretically the bird should fly out on its own, but may need a small amount of guidance.

7.     Clean walls and floor.

8.     Rejoice.

Saturday Speak: Road Vs Trail Runners by Conny McLean

Do you need trail runners to run trails? To decide what kind of runners you need you first need to ask: what kind of runner are you?

Are you running primarily road? Are you running road-like trails?

• Are your trails logging roads, or walking trails?
• These trails include the dykes, main roads at UBC research forest, lower Hayward Lake railway trail?

Then you don’t need trail specific shoes.

Is your trail running on a variety of different trail types?

• Are you running single track, icy conditions, mud gravel, rocks, roots, steep inclines?
• Trails are considered ‘technical’ running-Incline trail, 5 Peaks Sport series, Mike Lake, Hayward Reservoir trail.

Then you do need trail shoes.

What makes trail running shoes different from road running shoes?

Uppers -the part of the shoe that surrounds the foot

• Road Runners
  • Maximum amount of mesh, minimum amount of leather or synthetic overlay for light weight.
  • Highly breathable due to mesh
  • Mesh may go right to where the upper joins the midsole.

• Trail Runners
  • Less mesh, more leather/synthetic overlay=more protection and more weather proof.
  • Less breathable due to being more weatherproof (Some are available with a GoreTex lining = waterproof and breathable)
  • Leather or synthetic around the lower 1/2”-1” to prevent ‘blowing out the sides caused by side to side motion of technical running
  • Dark colours=show less dirt

Midsoles –the part of the shoe between the upper and the sole

- contains all the shoes cushioning and support features

• Road Runners
  • Hard road running surfaces require more cushioning.
  • The complex support and cushioning technology of road shoes results in the midsole compacting over time and needing to be replaced.
• Trail Runners
  • Softer running surfaces require less cushioning in the shoe.
  • The stiffer the midsole the longer the shoe will last as cushioning ‘packing out’ is not as much of an issue.
  • Softer running surface = less compaction of the midsole
  • Because there is less shock absorption, I recommend against using trail shoes on the road for any distance running.

Outsole – the portion of the shoe that comes in contact with the ground

• Road Runners
  • More flex at the toe off point
  • Average tread

• Trail Runners
  • ‘Lugs’-deep rubber treads- for a better grip
  • Aggressive tread pattern for better traction on a variety of surfaces.
  • Harder and stiffer sole to prevent your feet from feeling the rocks and terrain, often made of a harder wearing carbon rubber.
  • Lower profile puts the runner closer to the ground thus increasing the stability and responsiveness of the runner.
  • Wider outsole is built to withstand the side to side motion that technical trail requires.

All the features of trail runners translate to fewer injuries which can be caused by running on uneven terrain.

• Trail runners are designed to withstand the punishment that technical trail running.
• Thus trail runners will have a longer lifespan on the trail than a road runner.
• If you are do road running and trail running consider owning a pair of road runners and a pair of trail runners.
  • The result will be your road runners lasting longer and your trail running being safer.

Notes from Daryl Reynolds lecture “Hormonal Responses to Exercise and Food”

The question exists as to whether we should be choosing our foods based primarily on their composition and absorbability or whether we should pay greater consideration to foods physical or chemical interactive properties in the body. The answer appears to remain unclear but you can review the information and decide for yourself if a change of thought is warranted!

Exercise: The hormonal responses to energy expenditure (activity or exercise) have been well documented and researched over the past 30 to 40 years[1]. Research has shown that physical activity increases the plasma concentrations of various hormones that are seen to be beneficial to the body, including; human growth hormone (HGH), testosterone, LH, FSH, adrenalin (testosterone) noradrenalin, dopamine and thyroxin, while the timing of exercise day vs. night can alter the release of melatonin[2] [3] and either enhance or detract from normal biorhythms. The increase in testosterone typically enhances muscle hypertrophy (growth), which from a caloric expenditure point of view, allows an individual to burn more calories due to the enhanced muscle mass, while increasing the intensity of the exercise such as seen in high intensity interval training (HIIT) has been shown to increase the levels of, human growth hormone[4], thyroxin and adrenalin, which have the effect of increasing basal metabolic rate. Together both can increase the daily energy expenditure. On the down side, exercise also increases the blood levels of cortisol, the typical stress hormone, which is known to have negative effects on the human body.

Food: Research suggests that the ingestion of various foods or a foods isolated constituents can result in either beneficial or detrimental hormonal effects on the body.

Carbohydrates: A common example in society today is the detrimental effects of consuming excessive amounts of refined carbohydrates, causing repeated elevated insulin response, which can result in the development of insulin resistance and type II diabetes. The processing of foods either through the application of heat or the separation of a foods components to increase shelf life is typically seen as the cause for this issue. For example the glycemic index[5] of a baked potato is higher than that of a boiled potato, as the starch bonds in the potato are further broken down, the higher the heat. The same applies to rice, as rice cakes which are cooked or “puffed” at high heat have a higher GI than white or brown rice. In the same breath, converting rice from brown (removing the bran layer and germ) to white leaving the endosperm greatly increases the GI. This is typically done to improve the shelf life, as the fat in the germ allows the rice go rancid at a much quicker rate.

Fats: There remains significant controversy over which types of fats one should or shouldn’t eat; saturated, polyunsaturated, trans, animal, plant, etc.??? When it comes to fats that have been shown to elicit a positive hormonal response, Omega 3 fatty acids are receiving significant attention[6] [7] and increasing the ratio of Omega-3 to Omega-6 fatty acids can have positive metabolic effects[8] and has been known to enhance the release of free fatty acids from storage for use as fuel.

Protein: The choice of proteins to include in one’s diet has typically been based on the bio-availability of the amino acids and the “completeness” or supply of essential amino acids. This approach is being questioned by some in the field of endocrinology, Ray Peat suggests in an article on gelatin, on his website[9] that we are failing to consider the hormonal and immunological properties that are elicited by the ingestion of various amino acids, some good and some bad. He indicates that the ingestion of muscle and other meat sources of amino acids are out of proportion with non-meat sources and that meat sources are typically high in amino acids that elicit inflammatory responses and that there are better choices which provide amino acids that have anti-inflammatory benefits and boost the immune system.

The answers are not clear and the research does not currently answer the questions clearly, however each of us has the ability to make our own decisions and I encourage you to do a little research to see if you can’t enhance the quality of your life through more informed diet choices.

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[1] http://www.umm.edu/altmed/articles/omega-3-000316.htm

[2] Nancy Clark’s Sports Nutrition Guidebook-4th Edition,© 2008 pp. 34-36

[3] http://www.sportsci.org/news/news9709/crepssx.htm

[4] http://raypeat.com/articles/articles/gelatin.shtml

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[5] Physiology of Sport and Exercise w/Web Study Guide-4th Edition, By Jack Wilmore, David Costill, W. Larry Kenney, ©2008

[6] American Journal of Epidemiology Volume 162, Issue11 pp. 1114-1122

[7] J Biol Rhythms December 1997 vol. 12 no. 6 568-574

[8] Neuroendocrinology Letters, 2005, No. 6 December, Volume 26:830–834

[9] http://www.glycemicindex.ca/glycemicindexfoods.pdf

Merry Calories

On Saturday I grazed all day.  Three open houses; one in the morning after run clinic, mine in the afternoon and to a friends in the evening…chocolate covered strawberries, cocktail weenies, crackers, sushi, more chocolate covered strawberries, crab cakes, three kinds of spinach dip.  On Sunday, my stomach rumbled all day.

Christmas is only one day, yet we celebrate it all month.  And what about Christmas Day?  There are horrific reports out there that the average holiday dinner with all of the trimmings is good for 6,500 – 7,500 calories!   I couldn’t find an actual breakdown for that outrageous amount of calories, I have to assume that must include everything that passes one’s greedy lips from the moment they wake up Christmas morn until their bloated body hits the sheets at night, but here is what I did find courtesy of Diabetes.com

Holiday Goody	Calories	Diet Tips	Calories
Roasted Turkey – 6 Ounces Dark + White Meat, Untrimmed	450	Roasted Turkey – 3 Ounces White Meat – Trimmed (no skin, no fat). White meat contains a little less calories than dark.  Add 30 more calories if you prefer dark meat.	130
1 Cup of homemade stuffing	400	1/2 Cup of boxed stuffing prepared with no calorie refrigerated butter spray.	110
1 Cup of Giblet Gravy	300	1/3 Cup of Giblet Gravy	100
1 Cup of Mashed Potatoes	350	1/2 Cup of Mashed Potatoes prepared with skimmed milk, no calorie refrigerated butter spray	100
Stuffed Celery – 1 stick	100	1 Stick of stuffed celery prepared with reduced fat cream cheese.	40
2 Sweet Pickles, 10 Black/Green Olives	125	2 Black Olives, 2 Green Olives	25
1 Cup of Candied Sweet Potatoes	400	1/2 Baked Sweet Potato w/ small pat of butter, dash of cinnamon, a couple of packs of no calorie sweetener.	100
1/2 Cup of Cranberry Sauce	200	1/6 Can of Cranberry Sauce – Jelled or Whole Cranberries	100
2 Rolls With Butter	300	1 Roll With 1/2 Pat of Butter	125
1 Cup of English Peas with Butter	150	1/2 Cup of English Peas with refrigerated no calorie butter spray	60
2 Glasses Sweetened Tea, Wine, Punch or Cider	300	Unsweetened Beverages – Unlimited	0
1 Slice of Pumpkin Pie With Topping	450	1 Slice of Autumn Pumpkin Pie	150
1 Slice of Pecan Pie	650	1 Cup of Fruit Salad	100
1 Cup of Egg Nog	400	1 Cup of Holiday Egg Nog	100
Grand Total	4,575	Grand Total	1,240

Even with the “diet tips”, that is still a huge amount of calories for one sitting…eat, drink and exercise responsibly my friends.

Maintaining your cool when it’s hot outside

Summer kind of snuck up on us this year, we knew that sooner or later it had to happen, and it did,  it just happened a whole lot later than I would have liked it to. Whatever, I am not going to argue, it’s here now and I couldn’t be happier. I love the heat, the hotter the better, I was not designed with cold, miserable weather in mind (so why do I live in Vancouver right?).

Exercise does get harder to do in the heat, but it should not be an excuse to stop altogether. Summer may not be a time to set any major weight loss or fitness goals, but when you work hard all year you should at least maintain during the summer. Like Christmas, summer tends to be a time when we over indulge, but instead of it lasting 10 days, it lasts 2 months, and you do it in minimal clothing. So why would you stop exercising?  I understand why you may take Christmas off, the after effects can usually be dealt with in January, but taking 2 months off, it will take you until next spring, if you include your Christmas hiatus, to make up from your summer in margaritaville.

So how do you stay cool when the weather is hot?  You will need to make a few changes to your current regiment starting with exercising earlier or later in the day. I went for an 8am run this morning and found it quite warm, next week I will be changing it to a 6:30am start (it is going to be painful, I am not an early morning girl, Conny cuts me a bit of slack, by the time we are finished I am back to my chatty self). Starting so early does have its advantages and the day seems so much longer. If an early morning start isn’t in the cards for you, try an evening run. The only problem that I have found with evening runs is smelling your neighbour’s dinner cooking on their barbecues!  If you weren’t hungry when you started, you will be salivating by the time you are finished!
If you are exercising outdoors in the heat, you should be modifying your attire.  Bring out the running shorts, you may even want to go with a short sports bra (not the dingy white one you wear under your t-shirts, it may be time to get something new…always an excuse to shop!). Don’t forget that running in a short sports bra is also an ab workout, you know that your navel will be pulled to your spine the whole time that you are out (I just read a great post on this very topic). Keep your attire light in colour to reflect the sun and don’t forget to wear a hat. If you haven’t invested in a pair of sport sunglasses now may be the time.  I am a big fan of sport glasses, they protect your eyes and really complete the look!  Sunscreen is a must, as much as I love my Y flow sports bra, I am not a fan of the tan lines.

Don’t forget to fuel and hydrate before, during and after exercise. A good rule of thumb is 6-8 ounces every 15-20 minutes of exercise .  Under regular circumstances I usually recommend supplementing your water with an electrolyte replacement after 60 minutes of exercise, but in the heat I always advise to supplement after 45 minutes of exercise.  To check your hydration level, weigh yourself naked before you exercise and then again after, you should be weight neutral. You can also check the colour of your urine (maybe too much information), it should be light to clear in colour (if you take a multi-vitamin don’t be surprised if it is slightly fluorescent in colour).

Always listen to your body, it has to work twice as hard in the heat. It takes about 2 weeks to completely acclimatize, so during that time lower your intensity. If your body is saying no, go with your gut and of course if there is an air quality advisory, then it’s time to  move your workout indoors.

However you get your sweat on this summer keep the fluids flowing, slather on the sunscreen and turn up the music!

How much exercise is enough?

Being smack in the middle of Move For Health Week, it brings up the age old question, how much exercise is enough?  Even with all of the science and resources available, there really is no magical amount; it depends on the person as well as their goals.  There are however exercise guidelines for training, (I love the word guidelines, it sounds so official like the word protocol, another word that I love), really they are more like recommendations.

Depending on what you do and how long you do it for, there are two different types of benefits that you will get from exercise, they are health and fitness benefits.  Health benefits come from lifestyle physical activity and enable you to enjoy life and protect you from chronic disease (lowering cholesterol, blood sugar, etc) whereas fitness benefits come from a moderate or vigorous exercise program, the benefits can be seen as well as felt (weight loss, muscle development, increased cardiorespiratory endurance).

Depending on your goals, here are the guideline breakdowns….

1. Lifestyle Physical Activity

• Walking, dancing, housework, etc
• 30-60 minutes
• 4-7 days a week

2. Moderate Exercise

• Cardiorespiratory endurance
  • Running, cycling, swimming, aerobics
  • 30-60 minutes
  • 4 days a week
• Strength Training
  • 1-2 sets (8-12 reps) of 8 exercises working all major muscle groups
  • 4 days a week
• Stretching
  • 4-7 days a week
  • Moderate Exercise

3.  Vigorous Exercise

• Cardiorespiratory Endurance
  • Running, cycling, swimming, interval training, etc
  • 30-60 minutes
  • 5 days per week
• Strength Training
  • 3 sets (8-12 reps) of 10 exercises working all major muscle groups
  • 5 days per week
• Stretching
  • 6 days per week – hold each stretch 10-30 seconds, 4 repetitions

Also keep in mind:

• Always receive clearance from your doctor prior to starting an exercise program.
• Start slowly and listen to your body
• Always warm up and cool down
• Keep your routine fun and fresh
• Exercise safely
• Cycle the volume and intensity of your workouts
• Train the way you want your body to change

The need for speed

For the past six weeks, I have been busting the Speed Demon’s butts on the track. They have squatted, lunged, leap frogg’d (not a crowd favorite), fartlek’d, glided, skipped and fast footed all for the love of running and the thought of doing it faster. The workouts were tough; I was even called a bully (that hurt) by a track user! So was the abuse worth it?

To establish their baseline for training, I used the 1.5-mile test, six laps around the track as quickly as they could, which was timed at our first session. The group ‘informally’ (yes, I did record the times) ran the 1.5-mile test again on week three and ‘formally’ ran it again on week six. The goal was a bit ambitious, but we were aiming for a 5% improvement in six weeks. Drum roll please…EVERYONE improved! The group average was a 4.6% improvement (highest was 8.3%, congratulations Jim)! Yeah, give yourselves a big pat on the back!

Sometimes we get stuck in a comfortable running rut.  The pace feels good, but we aren’t breaking any personal records or challenging ourselves. I know that the end goal is always to be able to run tomorrow (or your next running day), but you would be lying if you said that you wouldn’t like to do it faster. If you want to run faster, you have to train faster. Let your body feel the speed at least once a week, you might even enjoy it.

My tips for speed training:

• Ensure that you have a strong running/fitness base before starting, and that you have been injury free for past 6 months.
• Your body cannot be expected to function at its best without proper fuel. Fuel and hydrate before, as well as after.
• Do a comprehensive warm-up. I used a 15-minute warm up before starting any speed/agility/quickness drills.
• SAQ drills for 20-30 minutes.
• Active rest such as walking or light running (notice I didn’t say jog) between interval drills and at the end of the session to cool down.
• Stretch, stretch, and stretch some more,
• At the first sign of any red flags (inflammation, pain, an area not functioning properly) discontinue the workout and take a couple of days off.
• Schedule a rest day after speed training sessions.

This is not a diet, but you will lose weight

Although it doesn’t seem like it now, the warm weather is on its way my friends and that means shorts, t-shirts, tanks, and I am going to say it…bathing suits! I know that we work hard all year round, but sometimes no matter how hard we work, we seem to accumulate 5lbs of insulation over the winter.

Losing 5lbs does not need to be rocket science, but it does require a bit of effort if you want to keep it off. I know that there are many of you that can drop 5lbs in a week, but really what are you losing…water, how pleasant was your week…it sucked, how pleasant were you…you were a total bitch, did you keep it off…nope, came back within 2 weeks and most importantly,  if you do it too often it can mess with with your resting metabolism and not in a good way.

Guidelines recommend a safe weight loss of 1-2lbs a week, so lets do the math and break it down:

• 1lb = 3,500 calories, 2lbs = 7,000 calories
• To lose 2lbs per week you need to create a 1,000 calorie deficit each day
• To create that calorie deficit, remove 500 calories from your daily diet and increase your level of daily activity to burn an additional 500 calories.

Sounds easy enough, but keep in mind that physical activity accounts for only 10-40% of energy out (food digestion 5-15%, resting metabolism 55-75%).

You already eat somewhat healthy, so how are you going to create a 500 calorie deficit without skipping meals (bad idea) and feeling completely deprived?  Here are a few suggestions:

• 1tbsp mayonnaise – 57 calories
• 2tbsp caesar salad dressing – 160 calories
• 1tbsp margarine – 99 calories
• 50g of cheese (30g = the size of your thumb)- 171 calories
• 1 cup vanilla ice cream – 533 calories
• Starbucks Grande Café Latte (2% milk) – 190 calories
• 1 can cola – 370 calories
• 1 bottle of sweetened ice tea – 480 calories
• 1 can or bottle of beer – 146 calories
• 170ml wine (who stops there?) – 106 calories
• You may also want to choose foods that are nutrient dense, whole grains over white grains, lean cuts of meat, lower fat milk alternatives, dark green and orange veggies.
• Choose fresh or frozen fruits and veggies over canned.
• Avoid pre-packaged and processed foods.
• Pay attention to how food items are prepared, cooked (fats, oils, additives, sodium) as well as portion sizes.
• Watch for hidden calories in sauces, gravies and dressings.
• Reference the Canada Food Guide

Now what about burning an extra 500 calories a day?

• Add an additional 15-20 minutes to your regular cardio routine, you are already there (remember, resting metabolic rates are higher in those who exercise and have more muscle mass), if you are short on extra time then increase the intensity of your daily workout while staying within your target heart rate zone.
• Split up your workout over the course of the day.
• Adding lifestyle physical activity for 30 minutes a day such as a walk after dinner (or before), taking the stairs, having a dance off, yard work and/or housework will also burn additional calories.
• I thought that it would be more, but an intimate encounter only burns 75 calories (and that is only if you are REALLY good at what you do), it can add up over the course of the week though.
• Just get moving!

So there it is…no fad or crash diets, no new workout gizmo, just plain ole healthy lifestyle choices.

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