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Training & Nutrition Newsletter:
December 2006
As we enjoy our friends and family this season, there will be pockets of time when we can run for the wonderful mental boost it gives. During many of my runs at this time of the year, I often think about the running experiences I'd like to enjoy more, and the ones I'd like to change. At our "running renaissance" weekend retreats, at Blue Mountain Beach FL, we share positive moments and find that the most common positives are * The glow that we feel after most runs--and how to We will be covering each of these in the next few issues, with resources. I want to issue a special invitation to the weekend retreats during which I will help each person with a training program to their goal, with proven ways to stay injury free, running form evaluation, and more. There will be a special woman's only weekend at the beach (with chocolate) noted below, that promises to be fun. At our running schools and retreats this year, we will offer certification in teaching the Galloway training method. If you are interested in forming a group in your area--particularly in preparation for the MARATHON TO FIGHT BREAST CANCER (February 2008)--these sessions will give you the information and motivation you need. I am giving my total support to this marathon, where 100% of the race entry fee goes to breast cancer research and care for underserved breast cancer patients. Mayo Clinic will be hosting this event, with a weekend of activities including a concert, music on the course, a beautiful route and lots of fun. There will be opportunities to raise $ for this cause through donations and earn a trip to the event (information in a future newsletter). For more information on the event, visit www.BreastCancerMarathon.com. Above all, I wish each of you an unlimited supply of endorphins
and good thoughts. I hope to see you in the New Year. --------------------------------------------------------------------------------------------------------------------ITEMS ON SALE Walking – The Complete Book (2006) Endurox® EXCEL® -------------------------------------------------------------------------------------------------------------------- ------------------------------------------------------------------------------------------------------------------DECEMBER
FOCUS: Books that will give help give you or renew your
"Enjoyment of Running" Order
Now! Dear Daryl: The bottom line is that you're more likely to die of a heart attack by sitting on the couch or getting out of bed, than while running a marathon. Every runner should read the material mentioned in my new book RUNNING UNTIL YOU'RE 100 and take action in advance. If this happened, most of the incidents probably wouldn't happen. The death rate in marathons in marathons tends to go up and down, year by year. This last year was a higher year. I predict lower amounts in the next few years. The reality is the following: - There is a significant increase in people running marathons and
half-marathons. Statistically, we will tend to see an increase in
cardiovasvular events, because there are more people out there -
by about 80,000 new people each year. ------------------------------------------------------------------------------------------------------------------AUSTIN
IS JEFF'S CHOICE IN FEBRUARY -------------------------------------------------------------------------------------------------------------GALLOWAY SUCCESS STORIES Jeff: I spoke to you briefly at the Dallas White Rock Expo (I said how I kept your book by the bedside for inspiration), and also said hello during the race itself. Just want to say that I ran a PR, thanks to a strict 5/1 run/walk strategy that some people said would only slow me down! Thank you for your continuing great advice. I have sent your marathon book to my brother in England who is turning 40 next year and wants to get back to running. M.C. ------------------------------------------------------------------------------------------------------------ Running Schools Running
School Info February: Austin, Boise April: Atlanta, Big Sur, Burlingame, Sarasota, Washington DC Beach Retreats Beach
Retreat Info -------------------------------------------------------------------------------------------------------------------- * I regularly see walkers who don't look their age. When I look closely, the face and skin may give a general indication, but the vitality, mental energy, and good attitude would indicate a person that is 1-2 decades younger. * The best shoes for walkers are generally running shoes. While there are few good walking shoes, shoes designed for running are usually better for walking. Not only do they have more research behind them, but with so many more choices you're more likely to find one that fits and works better on your feet. You'll see that the process of fitting a shoe involves trying several, and comparing them, while hopefully drawing upon the advice of shoe experts. From Walking
A Complete Guide Kids Want To Exercise—Let Them! Kids naturally want to exercise. From a very early age, when feeling sleepy and lethargic, kids move around more in the crib, push more against the car seat restraints, jump out of their seats, and run down the hallway. You can see the joy in their faces as they exert themselves. Compared with a kid who sits in a room, an exercising kid will
learn volumes about the body, the environment, how to change attitude.
Exertion forces the individual to solve more problems, which is
a primary contributor to becoming smarter. Kids who exercise from
an early age learn to intuitively solve problems of movement and
exertion, creating a greater ease in movement. Early childhood movement
activities have been shown to trigger learning capabilities in the
brain (see “Early Childhood Fitness” chapter). ---------------------------------------------------------------------------------------------------------------GALLOWAY
TRAINING PROGRAM KICKOFFS More
info March: Houston April: Atlanta Full, Charlotte, Metro DC, Sarasota, Tampa ------------------------------------------------------------------------------------------------------------AGING
HEALTHFULLY with Nancy Clark, MS, RD & William J. Evans,
Ph.D COURSE OVERVIEW: Aging is the result of a lifetime of poor nutrition and inactivity. In this dynamic workshop, you will learn what you should know about nutrition and exercise for healthful aging, fitness, performance and weight management. You'll go home with recommendations for exercisers and athletes of all ages. The content is valuable for dietitians, health educators and all health professionals, exercise leaders, coaches, trainers, athletes and seniors who want to age healthfully. The leaders encourage interaction among nutrition and exercise specialists for new perspectives. More
info --------------------------------------------------------------------------------------------------------------- With the coming of the New Year, athletes commonly think about
making nutrition resolutions. Good thing, given only 3 to 4% of
Americans follow all of the Dietary Guidelines established by the
government. Just to point out how bad the typical American Diet
is: • Today's children are “Generation XL.” The obesity rates in children have tripled since 1980, in large part because kids are less active. (Only two states (MA and IL) have mandatory physical education in schools.) We need to get kids playing outside instead of being inside on “screens.” • The dietary habits of 3-year old kids carry into teen years. Hence, kids who eat lots of fruits and vegetables will likely keep enjoying them as they age. But kids who eat lots of fast food will also carry this habit into adulthood. Nutrition messages for kids (and parents) should focus on healthy choices and active play. Changing the environment (less TV, fewer food ads, more time at playgrounds) would be very helpful to fight obesity. Parental support is essential. • When we are served larger portions, we tend to eat more calories. A calorie-saving alternative is to serve smaller portions (such as 100-calorie snack-packs) or to offer foods that are less calorie-dense, such as fruits and vegetables. Even restaurants can help by serving more items with reduced calorie density, such casseroles with extra vegetables, brothy soups and lower calorie salads. • The food industry has learned “healthy” on a food label can hurt sales. People think it might not taste as good... • Kraft Foods exemplifies how industry can make corporate changes to improve America's health. Kraft has 700 items in their “Sensible Solutions” product line. They have stopped advertising to kids under 6 years, as well as in schools or school vending machines. They advertise only Sensible Solutions to kids ages 6 to11, and include activity in their messages. Good job, Kraft Foods! • Changing the cost of a food item can influence food choices:
price influences 63% of food choices (but taste influences 95% of
food choices). • Obese people tend to find food more important and more rewarding than do normal weight people. This can be due to a difference in “pleasure” brain receptors. Perhaps we could find pleasurable, lower-calorie food options? • Older people tend to be using more and more herbs and spices to not only make food taste better but also to gain health benefits (limit bacterial growth, reduce tumors, settle upset stomachs). More cinnamon and garlic, please? (See www.clinicaltrials.com to learn about current research.) • Probiotics (such as in yogurt, kefir and in capsules) are highly popular in Northern Europe, Japan, Korea and many other countries. Consuming probiotics enhances the immune system because much of immune function is based in the intestinal tract. Some proven benefits relate to irritable bowel syndrome, diarrhea in children, eczema, food allergies and autoimmune diseases. Perhaps a yogurt a day can help keep the doctor away...? • Omega-3 fats (fish oils) are essential for brain function and to make eicosonoids that fight inflammation, such as occurs with heart disease. Eating (fatty) fish once or twice a week is a wise idea. Making a winning diet With best wishes for a healthy and happy New Year! Nancy Clark, MS, RD, CSSD is board Certified as a Specialist in
Sports Dietetics. She counsels causal and competitive athletes in
her private practice at Healthworks, the premier fitness center
in Chestnut Hill MA (617-383-6100). She is author of the best selling
Nancy Clark’s Sports Nutrition Guidebook, her Food Guide for
Marathoners, and her Cyclist’s Food Guide, available at www.nancyclarkrd.com.
See also www.sportsnutritionworkshop.com. -------------------------------------------------------------------------------------------------
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