Real Food for the Real Runner

I think most people would assume that athletes care about their health. If what they do isn't actually about being healthy, their athletic performance depends on their health. I guess that is why I find it interesting that most athletes use gels, goos, powders and supplements to refuel. This happens primarily, I believe, because it is convenient. However, nothing beats real food. And I have some great alternatives, just read on.

Piggybacking on Rachel's excellent post on Eating for Athletes, I would like to post this article from Runner's World. It emphasizes the importance of adequate nutrition for runners, although any endurance athlete could be included. To summarize:

1. Don't forget the seeds

2. Eat a variety of fruits and vegetables

3. Opt for plant foods with the skins on (ie ditch the peeler and the juicer)

4. Get your whey protein from milk rather than a powder

5. Include cold water fish, which are higher in omega-3 fatty acids

6. Choose lean proteins, ideally those that are free range or grass fed

It is important to play around with pre and post event meals during training to ensure you tolerate them well. Taking this list into consideration, a pre-event meal could be:

• Peanut butter/banana sandwich with a glass of milk.
• Smoothie using fruit, milk, yogurt or cottage cheese, milled flax seed and maybe even some spinach and oats!
• Banana muffin (with added walnuts), yogurt and fruit
• Toast, scrambled eggs and fruit

A post-event meal could be:

• Poached salmon, sweet potato and roasted veggies
• Taco Salad with whole grain tortilla, black beans, reduced- fat cheese, and greek yogurt (for sour cream)
• Loaded sweet potato with salsa, black beans, veggies and guacamole
• Turkey or tuna sandwich on whole grain bread with lettuce, tomato and avocado and a side salad
• Grilled cheese and tomato soup
• Chicken stir fry with sesame seeds, brown rice and lots of veggies

Some of these ideas may take more time than others and some are much more convenient and fast. Either way, the outcome is worth it! You are fueling your body with real food and I know you will notice a difference in energy levels, training, performance and, most importantly, health.

How do you fuel?

Emily Fonnesbeck RD,CD

Food Revolution

I was a fan of Jamie Oliver's Food Revolution when it recently aired on television in the US. Perhaps that's because I worked as a dietitian for a few years in British schools, trying to improve the nutritional content of the menus. It was definitely very challenging, but rewarding work.

I liked the simple concepts the food revolution embodied, including:

• Educate yourself about food and cooking
• Switch from processed to fresh foods
• Cook more at home rather than eating out or buying convenience foods
• Find out what your child is eating at school

All very sound, good advice. I recently came across this article, which says that the food revolution begins at home. I am a firm believer that simple changes can make a big difference. One of my favorite suggestions from the article is to make only one change at a time. Often, if we try to make several changes at once, it can be very overwhelming and discouraging, especially if we can't realistically stick to the changes. But if we choose one thing to improve upon, we will be more likely to succeed. And one simple change toward healthy eating can make a difference.

Here are some suggestions for making one change toward healthier eating:

• Eat out 1 day less each week
• Eat one more fruit or vegetable each day
• Try one new fruit or vegetable that you've never tried before each week
• Use whole wheat pasta in place of white
• Use whole wheat bread in place of other varieties
• Try one new whole grain each week (e.g. brown or wild rice, quinoa, bulgar, amaranth, whole wheat couscous, spelt, millet etc.)
• Cook at home one more day each week
• If you don't know how to cook, take a community cooking class or learn how to cook one recipe
• Have one more family meal each week
• Drink one less carbonated beverage/soda pop each day
• Drink one more glass of water each day
• Replace whole milk with a lower-fat variety

And there are so many other ideas. Choose something that works for you, something that you feel confident about achieving. Once you have made the change part of your lifestyle and a routine, don't stop there. Keep going, one healthy change at a time. I like Jamie Oliver's philosophy: 'Make only a few small changes, and magical things will happen.'

So make one small change at a time toward healthy eating, and notice the difference!

Rachel Cope MPH, RD, CD

Overrated and Underrated

Have you noticed how trendy food is? Does it drive anyone else crazy? Manufacturers are so good at creating buzz about their products, especially since they can call it healthy even when it isn't (Nutella anyone?). So when I came across this article, I knew I had to blog about it. I was so happy to see pita chips on the overrated list. They have been a pet peeve of mine for years. The article is right, it is basically white flour dressed up as healthy.

On the other hand, sometimes good, wholesome, inexpensive foods get no attention. I was pleased to see garbanzo beans included on the underrated list. You can't beat beans for price, nutrition and convenience. They are a great alternative to animal protein while rich in protein, iron and zinc with the added bonus of fiber and being low in fat.

One of my underrated foods would have to be potatoes. Regular or sweet, these things are healthy. They get a bad rap, not sure why, but they are high in fiber, low in fat and calories, and have more potassium than a banana. At the end of the day they are a root vegetable. Root vegetables are not causing weight gain, it is what you PUT ON your root vegetables that is the real problem.

One of my overrated foods would have to be "natural sugars". Look, sugar is sugar. I don't care of it is cane sugar or honey or agave. It is ALL empty calories and simple carbohydrates. Whatever you choose to use, just don't use much of it.

So don't take the manufacturers word for it. Investigate by reading the ingredient list. Ideally 5 ingredients or less in packaged foods. And of course whole foods is always the best option. So instead of Froot Loops with added fiber, how about a piece of fruit instead?

What's on your overrated and underrated list?

Emily Fonnesbeck RD,CD

Kick the Salt

I have been thinking about salt lately, and the negative health effects of having too much sodium in the diet. A high intake of sodium can raise blood pressure and increase the risk for heart disease and strokes. On the whole, Americans get too much sodium, ingesting an average of 3,500 mg per day instead of the recommended 2,300 mg per day. Interestingly, the majority of our sodium comes not from salt added at the table, but from processed and pre-packaged foods.

I am excited to see that there have been some recent developments relating to cutting sodium intake in the US. Last month, the Food and Drug Administration (FDA) announced its plans to decrease salt in the American diet. They are looking to limit the amount of sodium in restaurant meals and prepared/processed foods, starting with voluntary cutbacks by restaurants and food manufacturers. So far, 16 companies have signed on to start reducing sodium in their products. Companies like Starbucks, Subway, and Boar's Head have said they will cut sodium by 25% in 5 years. Heinz has said they will decrease the sodium in their ketchup by 15%. And others are following suit.

Although this is a huge step in the right direction, it will take a while to come into effect. So what can we be doing today to decrease our sodium consumption? Here are a few tips to help kick the salt:

• Use less processed foods--try and use more fresh ingredients when you can
• Read food labels to look for low or reduced sodium products (140 mg or less per serving is a low-sodium product)
• At the deli counter, look for reduced or low-sodium options
• Don't salt a dish without tasting it first
• Remove the salt shaker from the table to keep from automatically reaching for it
• Substitute other herbs and spices in place of salt
• Use lemon juice and/or vinegar in place of salt

For more ideas about how to use various herbs and spices in place of salt, check out this article (click the link).

If you want more information about the FDA's proposed plans to decrease sodium, this article as well as this article (click the links) are insightful.

Remember, when you start reducing your sodium intake, it can take a while to get used to the flavor of food without salt. Don't give up too soon. Stick with it, and you'll start to find joy in the natural flavor of foods.

Rachel Cope MPH, RD, CD

Sleep Eating

A few guests have recently asked me about sleep eating, or eating during the night without realizing it. It is definitely out of my scope of practice being more of a sleep disorder than an eating disorder, per se. So when I stumbled upon this article, I knew I needed to post the link for those of you that may struggle with this. Because many guests do mention this issue, I can only assume there are more guests that haven't said anything that may feel they are alone. It is much more common that one might think and by reading this article you will see there may be options for treatment. I would recommend seeing a sleep specialist to start with. I hope you find this helpful!

Emily Fonnesbeck RD,CD

Eating for Athletes

Spring is a great time of year for participating in athletic events or gearing up for different races. I’ve recently been talking to a few guests who are training for various events like marathons or triathlons and are wondering the best way to properly nourish their bodies for such events. In light of this, I wanted to share some general tips on healthy eating for athletes.

Get the Balance Right—Key Tips for Overall Eating:

• Eat a variety of foods from all the different food groups
• Eat plenty of carbohydrate-rich foods, focusing on higher fiber options (whole grain breads, whole wheat pastas, brown rice, whole grain cereals, etc.)
• Eat plenty of fruits and vegetables (aim for 7-10 servings per day)—this will help you get all the vitamins and minerals that are important for the body to function properly during exercise
• Eat protein-rich foods at each meal, focusing on low-fat varieties (fish, poultry, lean cuts of beef and pork, eggs, beans and legumes, nuts and seeds, low-fat milk, cheese, yogurt, etc.)
• Focus on eating healthy fats (nuts, seeds, avocado, olive and canola oils, natural nut butters, fatty fish like salmon)
• Drink plenty of fluids throughout the day, especially before, during, and after exercise

Fluid and Electrolytes—Key Tips:

Before exercise:

• Drink generous amounts of fluid in the 24 hours prior to an exercise session
• 2 hours before exercise, drink 400-600 mL fluid (14-20 oz)—this optimizes hydration while allowing time for excess fluid to be excreted in the urine

During Exercise:

• Drink 6-12 oz of fluid every 15-20 minutes of exercise, beginning at the start of exercise
• For exercise lasting less than one hour, plain water is sufficient, although fluids with carbohydrate concentrations of 4-8% can be used (e.g. Gatorade, Powerade, etc.)
• For exercise lasting more than one hour, beverages containing 4-8% carbohydrate concentrations are recommended

After Exercise:

• Drink adequate fluids to replace sweat losses (until urine is pale clear)
• Drink at least 16-24 oz fluid for every pound of body weight lost during exercise

Eating for the Event—Key Tips:

Pre-event meal:

• Eat a meal that won’t leave you hungry, but won’t leave undigested food in the stomach
• Meal should be high in carbohydrate, moderate in protein and low in fat and fiber (e.g. White bread toast with peanut butter and a banana, an energy bar that has less than 3 grams fiber and a banana, etc.)
• Eat foods that are familiar, not new foods you’ve never tried

During the event:

• For events lasting less than one hour, water is usually adequate. Use sport drinks if you are exercising in the morning after an overnight fast and have not had any calories before the exercise
• For events lasting more than one hour, consume 30-60 g carbohydrates per hour
• Consume carbohydrates every 15-20 minutes, beginning at the start of exercise
• The carbohydrate should be primarily glucose or a glucose/fructose mix
• Avoid fructose as the first ingredient
• Avoid anything too concentrated like undiluted juice or soda

Post-event meal:

• 15 minutes after the event, consume a high carbohydrate beverage (energy drink, etc.)
• 2 hours after the event, eat a high carbohydrate snack with a moderate amount of protein (e.g. energy bar and fruit, toast with peanut butter and a fruit, etc.)
• 4 hours after the event, consume a balanced meal that provides carbohydrates, protein and fat

Vitamin/Mineral Supplements—Key Tips:

• In general, vitamin/mineral supplements are not needed if you eat a diet with adequate calories from a variety of foods to maintain your body weight
• You may need a multivitamin if: 1) You are losing weight/restricting calories, or 2) You avoid one or more food groups
• Choose a multivitamin/mineral supplement that contains 50-100% of the Daily Value (DV) or Recommended Dietary Allowance (RDA) and avoid those that provide many times the recommended amounts
• Choose a multivitamin/mineral supplement from a reputable, well-established company and look for supplements that carry the USP notation

For those of you who have entered or are planning to enter a race or event, I hope your training goes well. Good luck on race day!

Rachel Cope MPH, RD, CD

Eat This, Not That

It is time for a kitchen makeover! I am going to offer some simple swap outs that will save you calories and/or increase the nutritional impact of your meal choices.

• Butter or margarine: Neither of these are doing anything for you, and probably only hurting. Instead opt for a healthier fat such as Canola Harvest spread, Olivio spread, Land O Lakes canola or olive oil spreads, Promise, Benecol or Smart Balance. But still watch the portion size!
• Vegetable oil: Anywhere you use vegetable oil you can use canola oil in its place. They are both neutral oils that can be heated to high temperatures.
• Mayonnaise: These can be very high in calories. However, olive or canola oil based mayonnaises do not only use healthier fats, they are also 1/2 the calories and 1/2 the fat of regular.
• Bricks of cheese: While these may be more economical, it is hard to control the portion size. Portion controlled cheese like laughing cow, babybell cheese, string cheese or cheese slices can help keep calories in check.
• Jiff or Skippy: Processed peanut butters such as these have trans fats and sugar. Natural peanut butters have only peanuts listed in the ingredient list. Smucker's Natural is easy to find, Trader Joe's has good options and my favorite is Kirkland brand from Costco. You could even look for other types of nut butters such as almond butter, cashew butter or walnut butter.
• Whole milk: Not only is this high in calories, it is also high in saturated fat and cholesterol. Opt for 1% or skim.
• White bread, pastas, tortillas, or bagels: Quality is so important when choosing carbohydrates. Refined flour is doing nothing for you. Look for whole grain breads, pastas, bagels and corn tortillas.
• Soda: This is a problem on so many levels: sugar, calories, artificial sweeteners, carbonation, caffeine... Instead meet your fluid needs with water (!!!), tea (preferably green), Propel, sparkling water, or even crystal light that now uses stevia.
• Salad dressings: At the very least, look for a light version of your favorite salad dressings. Oil based dressings would be a better use of calories than creamy dressings. A good brand would be Newman's Own since they tend to use all natural ingredients. Even better, make homemade dressings with olive oil and vinegar.
• Soy sauce: Even light soy sauce is outrageously high in sodium. Braggs Liquid Aminos is a great substitute.
• High fat lunchmeats: Pastrami, Bologne, Salami...it has to go. Look for turkey, chicken, ham or even roast beef. Preferably find brands that sell low sodium lean lunch meats such as Boar's head.

What are your simple swap outs?

Emily Fonnesbeck RD,CD

Enjoy a Healthy Mother's Day

I love Mother’s Day. It’s a great time to celebrate the important women in our lives. I recently came across this article (click the link), which encourages us to appreciate our mothers by giving them healthy gifts.

The article listed several fun gift ideas, but my favorites were giving mom an herb-garden starter kit, or signing her up for a fruit-of-the-month club.

I like the idea of telling mom you appreciate her by ‘giving her the gift of health.’

To all mothers out there, have a fantastic and healthy Mother’s Day!

Rachel Cope MPH, RD, CD

Breakfast When Traveling

Guests often ask how to eat healthy when traveling and a common question is how to navigate continental breakfasts. Breakfast is the most important meal, and starting with a healthy one will set the tone for the rest of the day. I have seen quite a few hotel breakfasts and all seem to have some foods in common. Ideally, as always, you would make 1/2 your plate fruits/vegetables, 1/4 whole grain and 1/4 lean protein.

Better Options:

• Fruit - you typically find bananas, apples and oranges.
• Whole grain cereals - typically cheerios or bran flakes.
• Whole grain toast, bagels or english muffins. The toast has a higher likelihood of actually being whole grain.
• Plain 0atmeal
• Hard boiled eggs
• Peanut butter
• Skim milk

Mediocre Options:

• Yogurts - typically they stock brands that have a lot of sugar or artificial sweeteners
• Fruit juice or fruit cocktail (may be sweetened)
• Prepared eggs which may have added butter, oil or cheese
• Sweetened cereals
• Waffles or pancakes
• White flour toast, bagels or english muffins
• Oatmeal with added sugar
• 2% milk

Unwise Options:

• Donuts
• Pastries
• Muffins
• Sausages, ham or bacon
• Biscuits
• Gravy
• Added condiments like cream cheese, jams and butter
• Whole milk

In any situation, you are going to have an unwise choice, a mediocre choice and a best choice. Just remember to make the most of it and steer toward the better choice. That is all you can ask of yourself!

How do you do breakfast when you travel?

Emily Fonnesbeck RD,CD