Exercise Nutrition Class

Exercise Nutrition Class

Tues. Sept. 7, 2010

7:30 - 8:30 p.m.

Davis County, Utah

Do you want to get rid of fat tissue and lean up for top fitness and sports performance? You won’t want to miss this class. Learn the best foods and supplements that can help you achieve your fitness goals and maximize endurance performance. Outlast your competition and perform better and stronger. Sports nutrition specific to long distance running and triathlon will be covered extensively in this class.

The class is to be held on Tuesday September 7 from 7:30 – 8:30 p.m. in the Davis County area.
This is lecture style one-time 60 minutes class.  The class fee is $15 per person.  Pre-registration is required. To reserve your spot mail your payment to: 135 West 1900 South, Bountiful, Utah 84010. Make checks payable to Blonde Runner Health. Write “Nutrition” in the memo spot. Please include your contact information (phone, address and current email). Participants will be contact with exact location and class details. Limited spots.

Indicate your interest on the Facebook page: click here

(note:  Facebook RSVP doesn’t guarantee a spot, payment must be submitted and recieved by Sept. 3, 2010 to reserve a spot.  Limited spots)

soda pop - Does it affect performance?

Soda pop: Does it affect performance?

By Lora Erickson “Blonde Runner”

The majority of American’s are overweight or obese for a reason. I believe this is largely due to the “empty calorie” consumption of soda pop and the increased use of convenience foods. While there are many other factors that lead to fat American’s like fitness (or lack of it); a large factor is diet. Unfortunately soda pop is a staple in the average American’s diet today. Let’s consider the ramifications of this lifestyle choice. Over the many years as I have worked as a weight loss specialist I would say the majority of the people that I have worked with that wanted to lose weight drank an average of three 12 once sodas a day before starting the program. This is about 130 grams of sugar or 520 empty calories. To burn this off an average 150 pound person would have to run about between 3.5-4 miles. Alright, so let’s say they decided to switch to diet soda after they figured this out. No calories no problem right? True no calories, but what about the other substances found in soda? Soda pop is high in the mineral called phosphorus. Extra phosphorus in the body is excreted through the urine and is accompanied by calcium which is often lost in the urine. If the body doesn’t consume adequate amounts of calcium (soda often replaces milk in the diet) then the body takes calcium from the bones often making them porous. This leads to osteopenia and finally osteoporosis, a painful chronic condition. This once “aged” disease is now being seen in children.

So let’s say you are a full-sugar soda drinker – no diet for you – yuck! Let’s explore for a minute how sugar can affect you. A large bolus of sugar at one time (over 45 grams found in most 12 ounce cans of soda) will cause the blood sugar to raise quite suddenly triggering insulin production. This can also trigger a hormonal response which can eventually leave to a feeling of being tired and makes us feel hungry even when we are really not. This leads to over eating and weight gain which is not going to help with performance.

Another chemical found in soda is caffeine. Although caffeine can be a performance enhancer when used properly, it is also a well-know diuretic and leads to water loss. If you are trying to lean up you need water. Have you seen a steak dry out to be a piece of beef jerky? Simply muscle is made up of water and if you aren’t getting enough water you will not build muscle. People that drink soda in place of water are missing out on the benefits of a well hydrated body. Hydrated body tissues perform and function better. Soda pop gives you very little water and often requires more water to process the chemicals in it. Another thing to consider with soda consumption is the dehydration. Soda drinkers often consume pop in lou of water, combined this fact with a soda containing a diuretic (caffeine) then the individual is in a constant state of dehydration. One of the many symptoms of dehydration is impaired ability to think clearly. I don’t know about you, but I want to think clearly during my training and in a running race or triathlon. Soda pop simply does not help you.

So what about carbonation in soda pop? Does it hurt you? Bubbles are made of carbon dioxide. Correct me if I am wrong but isn’t this what we are getting rid of when we are breathing out? Putting this into your body on a regular basis just doesn’t make sense to me. While I enjoy the flavor of a soda (rootbeer – my favorite – yum!) – it is certainly more of a treat than a staple in my diet since performance is important to me. If you are striving for optimum health, then reach for a glass of water.

Lora Erickson is a competitive runner and triathlete with over 25 years of experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the US. She graduated from Utah State University with a degree in Health Education and duel minors in Nutrition & Chemistry. While running for college on scholarship, Lora earned the title of All-Conference Runner (top ten of all western states colleges). She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and has been coaching since 1996. She has a true passion for health promotion and welcomes questions and comments. Contact her directly at lora@blonderunner.com or visit www.blonderunner.com for more information on services available.

Daily Healthy Eating to Speed Recovery

As an athlete my body is always being challenged and is in a constant state of repair. Recovering from a run or workout in a short time is important to me. One of the ways I speed recovery is by eating healthy everyday. Many sports nutrition articles focus on supplements and how to eat right before a race or on race day; while this is important we stand to benefit more on a whole from how we eat on a daily basis. Personally I feel like the best foods come from nature in the form of fruits and vegetables, whole grains, and quality proteins such as fish, nuts, beans, legumes, and seeds. As a runner and triathlete the need for antioxidants, quality protein, iron and water is greater than a regular person. There are many antioxidants, but one I feel has particular importance for a runner is ascorbic acid or Vitamin C. Vitamin C helps to synthesize the protein collagen and is important for tissue healing and immune function. Vitamin C is an antioxidant which can help clean up free radicals produced from exercise. Free radicals are believed to initiate the cancer process and Vitamin C can help limit our exposure to them by donating the electron they are seeking (this topic deserves its own blog post – so check back). Cardiovascular exercise challenges the immune system so it is important to give the body the nutrients it needs to function optimally. Major sources of Vitamin C include green peppers, cauliflower, broccoli, cabbage, strawberries, papayas, romaine lettuce and citrus fruits. While the adult RDA is 60 milligrams per day, an endurance athlete may require up to 200 milligrams per day. Consuming Vitamin C also helps with non-heme iron absorption making it alkaline in the small intestine.

Another important nutrient is iron which forms the hemoglobin of the red blood cells and myoglobin in muscle cells. This is important for respiration, immune function and compounds of energy production. Low levels of iron in the body can result in anemia which decreases the oxygen-carrying capacity of the blood. Anemia can also cause fatigue, loss of appetite, poor temperature regulation and a weakened immune system. Obviously this would be a vary hazardous condition for any athlete. Getting enough iron is important and being careful not to over consume foods that decrease its absorption are key. For instance polyphenols (tannins) found in tea can reduce iron absorption.

In an effort to get enough iron we may be tempted to use iron supplements, however we must remember that high levels of iron at once can affect the absorption of other important minerals such as calcium and zinc. The best way to ensure nutrient balance is getting enough quality protein, fruits and vegetables in your daily diet, which is not as difficult as some might think. Iron can be found in red meat, legumes or beans, leafy green vegetables, broccoli, peas, bran and enriched foods (bread).

A great way to ensure a balanced diet is to keep a food journal. By logging what we eat daily it is easy to see where adjustments need to be made. Focus on increasing water and fruits and vegetables gradually. The goal is to consume and combination of 7 (women) to 9 (men) servings of fruits & vegetables per day. This may sounds like a lot, but it is really quite reasonable to get this amount. Generally a serving size is ½ cup or small piece of fruit. I suggest getting 2 fruits and 5-7 servings of vegetables per day. However, if you are not even close to that, just add 1 or 2 servings a day and work up to that level. Honestly sudden changes in diet can cause a lot of gastric distress and intestinal issues. Small improvements over time allow your body time to adapt to the increased fiber.

So in short, incorporating more quality protein, fruits and vegetables into the daily diet and maintaining the proper hydration levels will help speed recovery and help you perform better as an athlete.

Happy Training,

Lora

“Blonde Runner”

Lora Erickson aka Blonde Runner is a competitive runner and triathlete with over 25 years of experience. She is the owner of Blonde Runner Health, LLC in Bountiful, Utah where she currently resides with her husband and four children. As a USATF certified running coach since 1996. She is also a certified personal trainer, health educator and nutrition consultant. Lora welcomes comments and questions. Contact her directly at lora@blonderunner.com.

from the farm to your table

There is a great new valuable resource that is available on-line that I wanted to let my readers know about. The U.S. Department of Agriculture has launched a new feature on their MyPyramid website that helps families make healthier food choices and gain a better appreciation for how their food is made. If you were to ask any child where food comes from, I bet the most common response is “the store.” But children need to understand really that food comes from a farmer’s field. Most food is grow and then processed. The site can teach you a lot about produce, meal planning and gardening. It even has a section that gives tips on how to achieve a healthier lifestyle.  It’s all part of the “Know Your Farmer, Know Your Food” campaign. The new webpage presents facts about specific fruits, vegetables and other foods and the farmers who grow them. It provides a menu tracker along with a MyFood-a-pedia, which gives consumers quick access to nutritional information for over 1,000 foods. What a valuable resource. I hope you will check it out.

Know your farmer

Main: Lora’s Baked Zucchini Casserole

By Lora Erickson, BlondeRunner.com

Ingredients:

• 3-4 cups diced and steamed zucchini
• 1 small onion diced and sautéed lightly in canola oil
• 3-4 eggs (omit the yolk to reduce the fat and cholesterol)
• 3-6 cloves of garlic, minced
• ½ cup skim milk
• ½ - 1 cup shredded cheese (I like a 3 cheese blend – use less to reduce the fat and calories)
• ½ cup seasoned organic crackers crushed

Directions: Preheat oven to 350F. Mix the zucchini and onion and layer into a casserole dish and then sprinkle with cracker crumbs. Mix all remaining ingredients and poor over the zucchini mixture. Bake uncovered for 35 minutes or until golden on edges. Serves 8 to 10.

What does healthy eating look like?

It is concerning to see so many people eating very little food and no fruits or vegetables. I don’t know how they have any energy. As a person that understands physiology I know the body can’t get lean without feeding the muscle built with regular exercise which will increase the metabolism. I suggest never going below 1100/1300 calories for most women. If you do, you are at risk for going into “starvation mode” which makes your body hold-on to fat and lose muscle. If you are tracking your body fat and measurements - then you have already noticed this. (Losing muscle is NOT what you want to do for long term weight loss).

Eating small frequent meals really does work for long-term weight loss! Don’t go any longer than 2-3 hours without eating accept at night. I have included a sample 1300 calorie diet below for those that might be struggling and need an idea of what a healthy diet looks like. Make sure you do the “urine check” to gauge water needs. Generally you will want to include a minimum of 45 min. cardio (elliptical, walking, running, hiking, aerobic DVD) and weight training 2-3 times per week. Get a good weight training program - don’t wonder and waste time doing what you see others do at the gym. Each workout needs to have a distinct purpose.

SAMPLE 1300 CALORIE DIET

This diet is well balanced with proper vitamins, minerals, fiber etc… please remember variety is important and you should not eat the same thing everyday. You may need to adapt this diet based on your how health needs and concerns.

Breakfast (approx. 250 cal)

8 oz water
1 hard cooked egg
1 pc. WW toast with marg or butter

Snack (150 cal.)

8 oz water, 4 celery sticks, 1 tbs. RF peanut butter, 1 orange

Lunch (Approx 250 cal)
8oz water
1/4 cup sunflower seeds
lettuce wrap with veggies (your choice)
and a drizzle of vinegar based dressing (yummy)

Snack (150 cal.)

8 oz water, 1/4 cup cottage cheese, 7 mini carrots, 1 apple

Dinner (Approx 350 cal)
8 oz water
2 oz. grilled salmon (gauge: 3 oz of meat is the size of a deck of cards - so this is a small amount)
1/2 c. herbed brown rice or barley
2 cups spinach salad
2 T. FF Italian
8 oz. skim milk

Snack (150 cal.)

8-12 oz water, 1 cup sugar-free chocolate pudding, 3/4 cup fresh raspberries (this was a life saver when I had gestational diabetes!)

Before bed: multivitimin

Don’t go any longer than 3 hours without eating in the waking hours. It may be helpful not to eat after 7:30/8 p.m. This is a really tempting time that sometimes results in overindulgence. Eat a variety of foods.

*Note: Please leave a comment if you found this post helpful and would like to see more posts like this.

All New! - Blonde Runner Recipe Share -

Please share your healthy recipes by clicking on the button at the top right.  Thank you!

To learn more take my Advanced Nutrition Class that will be offered Fall 2009. If you are interested in the class please email lora@blonderunner.com and I will keep you in the loop on class details.

Self sabotage…why do we do it?

Everyone has moments of “weakness” but some of us out right sabotage ourselves and rebel against our goals. We eat cake even when we really don’t want it and are trying to lose weight. Maybe we eat it because it is there, or maybe we are not sure how to face change. I see this self destructive behavior often, especially when people get close to reaching their goals. I believe it boils down to one main thing and that is: being uncomfortable with change.

When we are out of our comfort zone, we are not sure what to expect or if we can handle the problems that might bring. Think about it, if you have been overweight and a self proclaimed unattractive person for a long time and then you become thin and feel more attractive. What is going to happen to other peoples’ behavior? If you aren’t in a relationship, you might start dating (which can be scary). Or you may be expected to eat perfectly and exercise now by others. Or you may have to admit that you were once fat, if you are now thin and people are noticing. Whatever the reason, change is hard.

We all like to stay in our comfort zone because we know what to expect from ourselves and from others. To those that self-sabotage and wonder why…think about what you could be afraid of and face it head on. What if people start giving you some attention or make comments about your appearance you are not used to (is it so bad)? You will never know if you can handle the new challenges that being thin poses (and yes, there are always challenges). Embrace change and the unknown that might be behind it. You might just find that you love it…maybe the grass is greener? You will never know until you make the lifestyle changes and stop the self sabotage.

Today is a new day to recommit to your goals. Think about how you have worked hard to reach your goals and how you deserve to reach them. Don’t be the obstacle in your own way, don’t allow yourself to be. Be the best you can be. Live healthy every day.

To learn more about coping with emotional eating and self sabotage attend the Fitness & Diet Planning Class offered in the Davis County Area on Tuesday June 23 from 8-9:30 p.m. Cost: $15. To register call Lora at 801-299-1601 or email lora@blonderunner.com.

Click here for a list of current community classes

healthy fish recipe: salmon patties

My husband can attest to my love for going fishing. I don’t mind touching fish or even gutting them. Fish are one of those super foods; healthy, full of omega-3 fatty acids, high in quality protein, vitamin B₃, vitamin B₁₂, vitamin D, zinc, phosphorus and iron. Fish is essential for cardiovascular health and has been known to help prevent cancer. However, I have never been a fan of the flavor or texture of most fish. Once in a while a fresh caught and well prepared rainbow trout will please my palette, but I mostly get my omega 3’s from my favorite fish, tuna.

Recently I have discovered another way to enjoy fish: Salmon Patties. As with most healthy recipes, they are simple and quick to make. Simply start with a 7 oz can of boneless/skinless salmon. Drain well; in a bowl add one lightly beaten egg and handful of fine whole grain cracker crumbs. Mix well then form into patties and fry on a lightly sprayed (canola or olive oil) pan until golden on both sides. My children even enjoy these tasty morsels and they can be served with sautéed bell peppers, mushrooms and peas for a well balanced meal. Enjoy.

Please note: Limit fish to 3 x 3 oz servings a week; pregnant women should also avoid fatty and bottom feeding fish such as mackerel, salmon, albacore tuna, herring, sardines or other fish that is known for a high heavy metal content.

Drink Water, Lose Weight

A recent study indicates that dieters who replace sugary drinks (soda pop and juice) with water lose more weight than those that don’t. Many of my clients have seen great weight loss results by eliminating soda (and diet soda) completely and drinking more water.

Why does this work?

Muscle tissue is made up of protein and water – without water the human body does not “keep” muscle - slowing metabolism. Drinking water spares the muscle and boosts the metabolism, thus experts tell us to drink water when trying to build muscle and lose weight. If you think you are getting water from food or soda, think again. The body requires more water to digest these types of drinks and most foods then what it gets out of it (even sugary watermelon).

How much water?

The standard answer is 8-12 cups (64 - 96 oz. per day). The amount of water a person needs varies depending on the climate, their weight, body composition and activity level. The best indicator of individual hydration level is done by checking the urine color. Dark yellow indicates dehydration (B-complex vitamins can also cause the urine to become dark, if this is the case, wait and test again in two hours); no urine color or clear indicates over hydration and may result in electrolyte imbalance and cell rupture (which can lead to death in severe cases – too much of a good thing can be dangerous). Light yellow urine color is an indication of the proper level of hydration.

Drinking more water is simple to do.

1. Start by logging your daily intake of water. You may need to break out the measuring cups and see how many ounces your usual glass holds. If you find that you’re drinking less than the recommended quantity, try some of the following tips;
2. Carry a bottle of water with you everywhere you go, sipping it throughout the day.
3. Keep a cup of water next to you at your desk at work or by the home computer or couch.
4. Try setting a watch alarm that sounds hourly to remind you to drink some water.
5. Make a habit of drinking 12 ounces of water when you get up in the morning and again before each meal or snack.
6. Periodically add a lemon or lime to your water; it makes it taste better and encourages consumption. Be aware that this can also be harmful to the enamel on your teeth so use it periodically to add variety. Crystal Light, Gatorade and other electrolyte drinks contain acetic acid or ascorbic acid which can lead to tooth decay. There is no real reason to drink electrolyte drinks unless you are heavily exercising (ie. running distances over 10 miles at a time).
7. Many people say water tastes better when it is cold, so keep a pitcher of water in the refrigerator.  You can also add ice cubes or freeze water in a sports bottle. 

This Year

Today my youngest child is one. It is amazing to me to see how much progress a little baby makes in one year’s time. It seems to me that when a significant birthday is coming up we are forced to reflect on what we have accomplished in our life so far. Often, this reflection spurs change. “If you always do what you have always done, you’ll get what you have always gotten” So, you have to ask yourself, am I please with my life and state of my health? If not, changes need to be made. For some this may be a life makeover, for others this may be a few minor adjustments.

Maybe you need a life makeover, but you feel you are not ready for such large changes or you question your ability to stick to it. Remember - anyone can be healthy for one-day or change one health habit for a day. Perhaps drinking a little more water, or eating another fruit or vegetable for a snack is doable. Maybe getting to bed 30-minutes earlier or going without soda pop or candy/chocolate for a day. The more often a healthy choice is made the easier it gets to make it again and again. Even small changes can make a big difference in our health over time. Imagine all the little things a small baby learns each day to finally talk, feed itself and walk. It is amazing to see what even small daily changes can lead to in one year’s time. Resolve to wake up each day and ask yourself “What can I do to be a little healthier today.” Then DO IT. Each marathon is a series of steps….

…good luck to those wishing to make the Olympic Marathon team at the Boston Marathon soon!

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