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Training & Nutrition Newsletter:
February 2010
Improving the Running & Walking Experience - for you!
See
past issues of this newsletter
News From Jeff: February 28, 2010
There is a fix for practically every running problem. I was recently
in my Atlanta running store, Phidippides,
listening to the individual issues, watching the staff make adjustments.
It was gratifying to see that each person received help in solving
or coping with his or her problems.
In this newsletter there are strategies, schedules and solutions
for a variety of running problems and goals including osteoporosis,
burning more fat by eating more often, and lots more.
Have a great month!
Jeff Galloway
US Olympian
JeffGalloway.com,
JeffGallowayBlog.com
Follow me on Facebook
and Twitter
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Medical Advice
Always see a doctor for medical problems, especially a physician
who wants to get you back out there on the sidewalks or trails.
Always get your doctor's OK when you train strenuously. This newsletter
is an offering of information from one runner to another.
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Exciting
Job Opportunity: President, RunningTrax, Inc.
RunningTrax
is the exciting new social networking web portal for runners worldwide.
It features the ability to determine your level of ability via a
point score that is similar to the method adopted by the IAAF. With
the point score, you can find other runners of a similar level of
ability in whom to communicate. You can define a workout and then
very easily log any workout in the system as well as all your races.
There’s an easy way to define courses and favorite running
sites which can then be searched by others. There’s social
networking built in to RunningTrax just like Facebook where you
can post stories, photos and information about your running experiences.
There are blog specific topics in which you can interact. You can
buy popular products like shoes, clothing and vitamins. There’s
a directory of races. And, there’s news as well as knowledge
shared by personalities like Joe Henderson (past Editor-in-Chief
of Runner’s World) and Jeff Galloway (Olympian and running
program organizer) who will share their knowledge with RunningTrax
members. The web portal was created by Dr. J. Gerry Purdy, noted
author of Computerized Running Training Programs and RunningTrax,
both published by Track & Field News.
The successful candidate for the position of President of RunningTrax
will be an active runner. He or she will have knowledge and prior
experience interacting with the running industry from shoe manufacturers
to race promoters to industry influencers. The candidate must demonstrate
prior management experience including successfully running a business
(but not necessarily a running business). He or she will lead a
small team of marketing, sales and technology management professionals.
The company is backed by venture capital. Finally, the successful
candidate will be given a sizable equity stake in the company that
will be directly related to overall performance. The candidate can
choose the place in which to located the headquarters but the Southeast
is preferred as the founders are located in and around the Atlanta
area. Timing for the position is no later than Spring 2010.
Those interested should send their bio/resume and a statement of
why they feel they should be selected to gerry.purdy@runningtrax.com.
Follow up phone conversations with Dr. Purdy will be made with the
most qualified candidates with in-person interviews conducted with
the final candidates.
-----------------------------------------------------------------------------------------------------------------
Shoes: How to keep your heel snug in your shoe
*When your heel slips up and down, as you run, a more firm lacing
technique can reduce or eliminate the problem.
*First, simply tie the shoe tighter at the top. Many runners leave
too much slack in the lace as they tie the bow.
*You may find that another person can lace the shoe tighter on your
foot. Don't tie so tight that you restrict blood flow or bruise
the tissue on the top of the foot.
*Use the lace hole that is at the very top of the shoe. This will
give you the best leverage. Sometimes it helps to skip the lace
below the top lace.
*Look at the various lacing systems in Galloway's
Book On Running, 2nd Edition. Try several.
**Are you curious about the best Mizuno running shoe for you? Then
email the 'Mizuno Shoe Guy,' the expert on all things regarding
running shoes. Check out the 'Mizuno
Shoe Guy forum' on the Runner's World magazine website, where
you can post a question about a particular Mizuno running shoe,
inquire about the bio mechanics of running, or ask anything running
shoe related. The 'Mizuno Shoe Guy' has offered his expert advice
on running shoes to thousands of curious runners, just like you.
You can either post a question for all to see, or privately email
the 'Mizuno Shoe Guy' at shoeguy@mizunousa.com.
- Other related info: Phidippides.com
------------------------------------------------------------------------------------------------------------------
Recommended number of running/walking days per week by age:
35 and under: no more than 5 days a week
36-45: no more than 4 running days a week [you may walk or cross
train (XT) on 2 other days if desired]
46-59: run every other day/ up to 3 walk or XT* days, if desired
60+: 3 days a week/up to 3 walk or XT* days if desired
70+: 2 running days and 1 long walk day/ up to 3 other walk or XT*
days
80+: One long run, one shorter run, and one long walk/ up to 2 other
walk days
*XT means “cross training”
- From Running
Until You're 100 by Jeff Galloway
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More walk breaks
The simple addition of more walk breaks, from the beginning of the
run, has allowed many mature runners to maintain mileage while reducing
aches and pains. By warming up the legs more gently, through walk
breaks, many runners will feel better on every run, reduce injuries,
improve the quality of the latter part of the run.
Pace per mile, Run Amount-Walk Amount:
7:00, 4 minutes-15 to 20 seconds
7:30, 4 minutes-20 seconds
8:00, 4 minutes-22 to 30 seconds
8:30, 4 minutes-30 to 35 seconds
9:00, 3 minutes-30 seconds (or run 4 min and walk a minute)
9:30, 3 minutes-45 seconds (or run 2 min and walk 30 seconds)
10:00-11:30, 3 minutes-1 minute
11:30-13:30, 2 minutes-1 minute
13:30-14:59, 1 minute-1 minute (or run 30 seconds and walk 30 seconds)
15:00-17:00, 30 seconds-45 seconds (or run 1 min and walk 1:30)
17:00-20:00, 20-30 seconds-1 minute
- Let the (vibrating) Run-Walk-Run
Timer tell you when to run and when to walk.
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Upcoming Galloway Training Program
Kickoffs/Events
Albuquerque NM, Atlanta GA, Austin TX, Baltimore MD, Denver CO,
Hampton Roads VA, Indianapolis IN, Portland OR, Savannah GA, SE
New Mexico, Washington DC
-
Get more information and see the complete list of
training groups.
---------------------------------------------------------------------------------------------------------------
Osteoporosis
After age 30, we lose bone mass each year. Weight bearing
exercises, such as walking and running, have been shown to strengthen
the bones (or at least maintain bone density), when there is adequate
calcium in the diet. Some strength exercises can also strengthen
connections to the spine and can help to maintain bone strength
in this very important structure. Ask strength experts for other
exercises that can help you. Swimming and cycling are two examples
of non weight-bearing exercises that will not promote bone density.
Technical explanation: According to Dr. John Bell, weight bearing
activities create mechanical bend forces in our bones, altering
the alignment of the hydroxyapatite crystals that form bone. This
causes an electrical charge of piezo electricity that stimulates
the osteocyte to lay down bone.
While a moderate amount of weight bearing exercise has been shown
to stimulate bone density, doing too much (and/or dieting) can put
exercisers into a caloric deficit. This stresses your body organism,
significantly reducing estrogen production. The result is a loss
of menstrual periods and reduction of bone density potential. Reference:
"The Female Athlete Triad," Running & FitNews, American
Running Association (ARA), June 1999. When you add the stress of
pounding types of exercise (high impact aerobics, fast running,
etc.) stress fracture risk increases rapidly according to our experience.
You can reduce this risk by exercising longer one day and then reducing
the amount the next day. It also helps on long walks to insert liberal
shuffle breaks from the beginning.
Prevention: Exercise can help young women, in effect, put
bone density “into storage." About 90% of female bone
strength is established by the age of 18, and density peaks between
age 25 and 30. Those who exercise strenuously and consume adequate
calcium have a higher level of peak bone density. “Think of
bone mass as a bank account that needs to be filled with the help
of calcium and exercise to ensure strong bones later.” Catherine
Niewochner, MD.
“Although calcium intake is often cited as the most important
factor in healthy bones, our study suggests that exercise is really
the predominant lifestyle determinant of bone strength in young
women.” Professor Tom Lloyd, Pennsylvania State College of
Medicine. (References: Journal of Applied Physiology Oct 2004, Journal
of Pediatrics June 2004).
After the age of 30, bone density tends to decrease with each passing
year. The object is to start with the highest level possible and
then hold on to what you have. Weight bearing exercise (60 minutes
every other day) and calcium intake (especially milk products and
dark green vegetables) are two of the best activities to accomplish
this. Most can also do a short walk, on the alternate day. The US
National Institute of Health recommends that those above the age
of 10 years old consume at least 1000mg of calcium a day (@ three
8oz yogurts). At menopause, the recommendation rises to a minimum
daily dose of 1500mg (diet plus supplements). Vitamin D is crucial
for calcium absorption: 400IU is recommended for adults. As always,
consult with your doctor about any individual issues or medical
problems.
Bone loss behaviors
• Smoking: if you smoke, or are around second hand smoke,
try to quit and avoid a smoky environment
• Too much alcohol: no more than 2 glasses of wine or 2 beers
per day
• Too much caffeine: limit to 3 cups of coffee per day, or
equivalent
• Simple carbohydrate consumption: sugar, refined flour,
sports drinks instead of milk. Limit simple carb consumption to
no more than 20% of total carbohydrate consumption per day.
• Salt: if you need to add to the taste of food, add a little
and avoid regular ingestion of salty foods
• Laxative use—try to limit to occasional use if needed.
• Restrictive and prolonged diets: diets don’t tend
to achieve long term fat loss anyway
• Cortisone Drugs—consult with your doctor about drug
issues
Menopause and after…
All post-menopausal women should consider supplemental calcium and
vitamin D (especially if sun exposure is limited) in order to prevent
osteoporosis. There are a continuing series of questions about hormone
replacement (estrogen). Read about the options and discuss with
your doctor. While estrogen promotes calcium absorption, and a reduction
of cardiovascular disease, it may increase risk of breast cancer,
blood clots, and endometrial cancer.
Research shows that exercise continues to enhance bone density
past the age of 50. Studies of middle aged and post menopausal women
have found that at least every other day exercise, adding up to
more than 7 miles total a week, resulted in increased bone density
in the trunk. Walking and running also produced a density increase
in the femoral neck bones.
Bone density tests can usually tell you whether you’re at
risk for osteoporosis. Dr Richard S. Newman, from the American Medical
Athletic Association and ARA website, recommends that those possibly
at risk for osteoporosis, should talk to their doctors about a "DEXA
scan". This sonogram technology calculates bone density in
a 15-minute session, fully clothed on an exam table. There are other
tests, including a CT scan test. Osteoporosis is indicated when
your bone density reading shows that you are a certain percentage
below peak density, based upon age.
Exercise, calcium and vitamin D supplementation and medication
can help you hold the bone density you have. There are also some
drugs that have been very effective in this area (Fosamax for example).
Again, talk to your doctor.
Dr. Ruth Parker recommends the following osteoporosis website links:
http://www.nih.gov/news/WordonHealth/dec2003/osteo.htm
http://www.cdc.gov/powerfulbones/
http://www.niams.nih.gov/ne/highlights/spotlight/2003/exercise.htm
http://www.niams.nih.gov/bone/hi/fitness_bonehealth.htm
http://consensus.nih.gov/2000/2000Osteoporosis111html.htm
http://womenshealth.gov/faq/exercise.htm
http://www.mayoclinic.com/health/exercise/SM00059
http://www.mayoclinic.com/health/exercise/HQ01676
-From Women's
Guide To Running by Jeff & Barbara Galloway
-----------------------------------------------------------------------------------------------------------------
Eating every 2-3 hours may burn
off 8-10 pounds a year
If you have not eaten for about 3 hours, your body senses that it
is going into a starvation mode and slows down the metabolism rate,
while increasing the production of fat-depositing enzymes. This
means that you will not be burning as many calories as is normal,
that more of your next meal will be stored as fat, and that you
probably won’t be as mentally and physically alert as you
could be.
Burn more fat by eating more often - what a deal! If the starvation
reflex starts working after 3 hours, then think about eating every
2 hours. A person who now eats 2-3 times a day, can burn 8-10 extra
pounds a year when she shifts to eating 6-9 times a day. This assumes
equal calories are eaten under each meal frequency pattern.
Big meals slow you down
Big meals are a big production for the digestive system. Blood is
diverted to the long and winding intestine and the stomach. Because
of the workload, the body tends to reduce blood flow to other areas,
leaving you feeling more lethargic.
Small meals speed you up
Smaller amounts of food can usually be processed quickly without
putting a burden on the digestive system. Each time you eat a small
meal or snack, your metabolism revs up. A metabolism increase, several
times a day means more calories burned. At the same time, you'll
experience more sustained energy for the next hour or two.
- From Running
and Fat Burning for Women by Jeff & Barbara Galloway
---------------------------------------------------------------------------------------------------------------
Injury of the Month:
ANKLE SPRAINS
Location of pain
-Pain is generated around the outer ankle when the foot rolls excessively
to the outside. This is called an inversion sprain.
-Less commonly, the inner ankle is injured (an eversion strain)
when the foot rolls too far to the inside.
-The primary areas affected by an inversion sprain are the ankle
bone, the leg, or on the top of the foot.
-Eversion sprains produce pain around the inner ankle bone/inner
side of the foot. Occasionally pain is experienced in the area just
above the ankle.
-Sprains can produce damage in other areas of the leg and foot.
If you're experiencing unusual pain in an unexpected area it should
be evaluated.
Basic anatomy
-Three ligaments attach the outer ankle bone to the foot. During
a normal running/walking motion, the foot rolls to a neutral position,
and the ankle balances the forces of body weight and forward movement.
When the foot continues to roll excessively, the primary ligaments
are severely stressed, and can tear. It is not uncommon for the
stress on the bone to be so great, where the ligaments connect,
that the bone will break. The torque of the foot, as it rolls over
the bones, creates enough stress to fracture bones far from the
ligaments. Sometimes the ligaments at the ankle are spared and the
only effect is sore tendons.
Eversion sprains can injure the large sturdy ligament around the
inner ankle bone or pull the tendons that support the arch, originating
on the inner leg and ankle. An injury to the large inner ankle ligament
can take a long time to heal.
Causes
-Inversion sprains are usually the result of running on an unexpected,
irregular surface. Those with weak ankles are more prone. Unstable
shoes also increase risk.
-Eversion sprains are also experienced by those running/walking
on unstable surfaces. Those who are heavier, who have weak ankles
and who pronate add stress and increase risk.
-There are far more eversion sprains produced in lateral movement
sports (soccer, football, basketball) that in linear sports like
running/walking.
Treatment
-Initially, get a good evaluation of the ankle. In most cases, the
incident occurs in the middle of a workout and the runner/walker
must find a way to get back to home/car. The body is designed to
keep you moving forward for a few minutes with minimal pain—even
when the sprain is fairly serious. Movement is not possible when
there is a serious sprain or a fracture, and fortunately these are
uncommon. At the moment of injury it is very difficult to interpret
the damage unless the sprain was severe. Even when the ankle “pops”,
the injury is not always severe as in a broken bone. Most commonly
the sound is due to the ankle being stretched so that the highest
foot bone leans out of its tight-fitting socket. The pop can be
the suction being released.
-Sometimes the act of running/walking (if possible) can pump blood
and fluid so that the pain is reduced or gradually goes away. It
is very unlikely that continuing for a short distance will cause
further damage as long as the pain remains mild, and the foot/leg
is working somewhat normally.
-If pain is sharp, or forces one to limp, it is possible to carefully
and gently continue to the next stopping point. If the sprain happened
while running, shift to walking.
-If the pain rapidly increases,with each step, it is wise to stop
and get help.
-If you cannot support yourself and/or the pain is intense, get
help immediately and consider treatment for shock as well.
-Immediate compression should be applied even for minor sprains:
elastic compression sleeve, wrap with elastic wrap, etc.
-Apply ice immediately. Pack the wrapped ankle with ice and elevate
the foot above the head if possible.
-In severe cases, it is best to see a doctor quickly (emergency
room, etc.). If surgery is needed, the best timing is before swelling
occurs. Otherwise there may be a significant delay in treatment
to allow for the inflammation to go away.
-After the first hour or two of compression and ice, continue to
use compression as noted, and ice for 20 minutes, every 2-3 hours.
By preventing significant inflammation, you will speed the healing.
After a few days, the elastic tape can usually be terminated but
an elastic ankle sleeve is recommended.
-See a doctor as soon as you can IF: 1) the swelling is quite noticeable
despite these treatments, 2) if you cannot support body weight.
Or 3) if the pain remains strong.
-A doctor will take an x-ray to see whether you have a fracture.
Some ankle fractures do not hurt as much as would be expected, some
do not require a cast and walking might be possible. Physical therapy
may be recommended, and this can speed the recovery.
-If the sprain is mild enough to treat at home, it is wise to avoid
exercise until the swelling has almost disappeared and there is
no pain when walking. A test run/walk of 20 minutes will determine
if training can begin. On your first few runs it's best to insert
a 10-15 second run break into each minute of walking. It is usually
safe to exercise if mild soreness appears, but if there is swelling,
pain that is noticeable, there is a significant change in foot plant
or stride, or the soreness continues into daily walking, workouts
should be delayed. Wait a couple of days and try again.
-Most inversion sprains, that are safe to treat at home, heal in
less than 3 to 4 weeks with an average term of 2 weeks. Eversion
sprains often require an average of two more weeks.
-It is wise to consider a small elastic ankle brace when restarting
your workouts. During the first few weeks of healing, there is a
greater risk of another sprain because the tendons and sensory nerves
are disturbed and reaction times are slower. The brace will help
the ankle react to sudden forces more quickly and decrease the possibility
of rolling it again.
-Eversion sprains are more serious and if there is swelling, limping,
and pain, see a doctor. If it hurts moderately without swelling
use the same icing and treatment as with inversion sprains. It also
helps to prevent pronation or allow the foot to have a slight supination
during recovery from an eversion sprain, because the inside of the
ankle must work hard with every step. The workload is less when
pronation is eliminated.
Proprioception Exercises—for rehab and to prevent
future sprains
These exercises train the nerves and rapidly firing muscles to
adapt to uneven terrain to prevent future sprains. When these exercises
do not cause a pain flair up, it is safe to try test workouts. Even
after you have re-started your training, it's best to continue the
exercises for a few weeks. Unless the injury prevented activity
for several weeks, general strengthening exercises are not as important
as these. Overall ankle strength will improve as training resumes.
Strengthening the ankle is recommended for recurrent sprains, after
a cast or immobilization, or tendon injuries.
-As soon as the pain has decreased, begin treatment as you prepare
for a return to activity. While sitting with the foot elevated,
bend the ankle up and down. Point the toes downward and then upward
over and over for about a minute. A small amount of mild pain it
is normal—but take an extra rest day if pain is sharp or strong.
This exercise can be done many times each day if you are not increasing
the aggravation.
-When there is no pain during the exercise above, a second stage
can be added: While sitting with the foot elevated as before, imagine
that the tip of the big toe is the point of a pencil. Hold the leg
still but rotate the ankle while writing the alphabet with the end
of the toes. This rotation exercise can be performed many times
a day.
-When no pain is experienced, with the exercise above, begin standing
exercises. The most convenient and effective ones are simple and
require no equipment. Stand on the injured leg and balance on the
foot. Raise the uninjured leg off of the ground and swing it from
side to side both in front and behind, rapidly changing directions
for one minute. This requires good balance when supported. If unable
to perform this without touching, repeat this without increasing
the time. Don't use your hands and arms for balance. Wearing shoes
is suggested.
-Next, do this exercise barefooted eventually standing barefoot
on a soft surface such as grass or a pillow. The final test is to
perform it with the eyes closed.
- Read more in Running
Injuires, Treatment and Prevention by Dr. David Hannaford &
Jeff Galloway
--------------------------------------------------------------------------------------------------------------
The Athlete’s
Kitchen
Copyright: Nancy
Clark MS RD CSSD February 2010
Dieting Gone Awry: When Food is Foe
I should be pencil-thin for all the exercise I do.
I don’t keep cookies in the house. If they are there, I eat
way too many of them.
I’m afraid if I start eating, I won’t stop…
Too many athletes are at war with food and their bodies. In their
quest to attain the “perfect body” that is leaner, lighter
and presumably faster and better, they have developed atypical eating
patterns that are far from peaceful. As one client reported, “I'm
trying so hard to lose five pounds but I'm getting nowhere. In fact,
I'm even gaining weight. I'm “good” at breakfast and
lunch, but after I get home from the gym at night, I end up devouring
everything in sight. On weekends, my eating is even crazier.”
Sound familiar?
The problems with dieting
The first three letters of diet are D-I-E. Dieting conjures up feelings
of deprivation and denial. Dieting is unsustainable, no fun. Few
dieters win the war against hunger. Even 50% of people who had gastric
bypass surgery regained weight within two years (1).
Why does this happen? Because the body perceives a diet as a famine
and strives to protect itself from starving to death by signaling
hunger. Hunger leads to the overwhelming urge to binge-eat. Research
with healthy, normal-weight men who cut their food intake in half
(similar to what many dieting athletes try to do) reports most regained
the weight they'd lost—plus 10% more—within three months
(2). Another study with middle school kids who were followed through
high school indicates all efforts to lose weight resulted in disordered
eating patterns five years later—but not leaner bodies (3).
Dieting tends to create more long-term problems than it solves.
How to find peace with food
Let's take a look at some ways to transform blown diets into appropriate
fueling (while you chip away at losing undesired body fat). A first
step is to remember food is fuel, not the fattening enemy. Food
not only enhances athletic performance but also prevents hunger
and out-of-control food binges.
As a human, you are supposed to eat, even if you are overfat. If
you restrict your food intake, you also restrict protein, carbs,
fats, vitamins, minerals and other bio-active food compounds that
contribute to good health and high energy. Bad idea. Your body needs
those nutrients.
Calories: Current research suggests a sustainable way to
lose undesired body fat is to knock off about 200 calories a day
(4), such as 10 ounces of wine, 20 tortilla chips or one roll with
butter. By knocking off the calories at the end of the day, you
can lose weight when you are sleeping (as opposed to when you are
trying to train and function during the day).
Carbs: Bread, bagel, pasta, rice, crackers—all those dreaded
carbs—are not fattening. Your body does not readily convert
carbs into body fat. Rather, your body preferentially burns carbs
to fuel your workouts. If your muscles become carb (glycogen) depleted,
you will feel an incessant, niggling hunger that can lead to non-stop
snacking. You may believe you are eating because you are just bored,
but your muscles are telling you they want carbs to recover and
refuel.
Do not try to “stay away from carbs.” Egg whites for
breakfast, salad for lunch, and fish + broccoli for dinner leave
muscles unfueled and your body unable to train and compete at its
best. Oatmeal, whole grain breads, brown rice, and sweet potatoes
are just a few wholesome suggestions. Enjoy them as the foundation
of each sports meal.
Protein: Dieters need to consume a strong protein intake
to help protect their muscles. That is, when you restrict calories,
you burn not just body fat but also muscle tissue. Enjoy a protein-rich
food (in combination with carbs) at each meal and snack.
Protein is satiating; it helps keep you feeling fed and can curb
your appetite. Dieters who eat protein (eggs) at breakfast stay
full longer than those who eat just carbs (bagel, fruit, granola
bar). By eating a enjoying a satiating breakfast, you’ll be
less likely to crave sweets and succumb to donuts or candy bars.
Fat: Fat (preferably healthful fat such as in nuts, olive
oil, salmon, peanut butter) is an essential part of a sports diet.
It's required to absorb vitamins A, D, E and K. A little fat gets
stored right within the muscle cells and gets used during long workouts.
It enhances endurance. Runners who switched from a low (16%) fat
diet to a moderate (30%) fat diet improved their performance by
14% (5). That's a lot! And, they did not gain body fat.
The mantra “Eat fat, get fat” is false. Overeat calories
and you will get fat, particularly if you overeat calories from
fatty foods. Excess dietary fat easily converts into body fat.
Vitamins: The less fuel you ingest, the fewer vitamins
you consume. Taking a vitamin pill might replace some of those losses,
but a pill does not provide other bio-active compounds in foods
that protect your good health. Strive to enjoy colorful vegetables
and/or fruits at each meal.
By satisfying your hunger with wholesome sports foods at daytime
meals, you will ruin your appetite for the evening “junk food”
that contributes to fat-gain. You feel better during the day, have
better workouts, be in a better mood—and be able to knock
off 200+ calories of evening snacks so you can lose weight easily
when you are sleeping. Experiment for just one day with front-loading
your calories; the benefits will be obvious!
Easier said than done?
While food-binges can simply be the backlash from unrealistic efforts
to lose a few pounds, they sometimes also serve the important job
of distracting people from thinking about painful relationships
and feelings of inadequacy. That is, if you incessantly think about
food, you are not thinking about how sad, depressed or lonely you
might be feeling. You’d rather focus on losing five pounds,
believing weight loss will make you happy. Doubtful.
Instead of trying to find happiness from a number on the scale,
the better bet is to appreciate your body for all the good it does.
Do not compare your body to others. To compare is to despair. Practice
eating mindfully and ask yourself before you eat “Does my
body need this fuel?” Eat mechanically, on a time schedule,
with even-sized meals that truly satisfy you, so you don't just
stop eating because you think you should.
Rather than struggle with food and weight issues on your own, consult
with a sports dietitian who can help you create a positive food
plan. Use the referral network at SCANdpg.org to find your local
RD CSSD (Board Certified Specialist in Sports Dietetics). Life is
too short to spend it fighting with food.
Nancy Clark, MS, RD, CSSD counsels both casual and competitive
athletes in her practice at Healthworks, the premier fitness center
in Chestnut Hill MA (617-383-6100). For weight loss help, read her
Sports Nutrition Guidebook and food guides for new runners, novice
marathoners and cyclists (www.nancyclarkrd.com).
See also sportsnutritionworkshop.com.
References
1. Magro D, Geloneze B, Delfini R, Pareja B, Callejas F, Pareja
J. Long-term weight regain after gastric bypass: a 5-year prospective
study. Obes Surg. 2008 Jun;18(6):648-51.
2. Keys A, Brozek J, Henschel A. et al. The Biology of Human Starvation.
Vols 1 and 2. Minneapolis:University of Minnesota Press, 1950
3. Neumark-Sztainer D, Wall M, Guo J, Story M, Haines J, Eisenberg
M.Obesity, disordered eating, and eating disorders in a longitudinal
study of adolescents: how do dieters fare 5 years later? J Am Diet
Assoc. 2006 Apr;106(4):559-68.
4. Stroebele N, de Castro J, Stuht J, Catenacci V, Wyatt H, Hill
J. A small-changes approach reduces energy intake in free-living
humans. J Am Coll Nutr. 2009 Feb;28(1):63-8.
5. Horvath PJ, Eagen CK, Fisher NM, Leddy JJ, Pendergast DR.
The effects of varying dietary fat on performance and metabolism
in trained male and female runners. J Am Coll Nutr. 2000 Feb;19(1):52-60.
------------------------------------------------------------------------------------------------
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