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Nutrition Newsletter: Volume 1, February 2004

This edition is designed to empower you to gain control over food which can leave you energized: sourcebooks and seminars, vitamins, recovery food, and more on the Atkins Diet. Even if you don’t have that “lingering 10 pounds,” arranging your eating can leave you feeling better all day long.

Nutrition doesn’t have to be complicated. You’ll be introduced to Nancy Clark’s books—the standard in sports nutrition—which give you practical information in understandable language. Nancy will also be working with our small running retreat group (space is still available) at Blue Mountain Beach, FL, March 12-14, and can individualize for your nutritional issues.

You don’t have to starve yourself or eat weird foods to feel better and burn more fat. It all starts by being aware of what you need and what you put on your plate. ...Jeff Galloway

Contents

• Medical Advice
• Nutrition sources—Books, Nancy Clark’s Beach Retreat still has openings!
• Vitamins? Vitamins to help prevent heart disease? What do runners need?
• More on Atkins—Correction: Atkins doesn’t advocate trans fats…positives and negatives about this popular diet which many runners have had problems when following.
• Eating for faster recovery: When you eat and the percentage of protein speed up recovery
• Body Fat/Weight
• What is an example of one-day from a sports diet? by Nancy Clark
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Next month:
• Fatburning tool—a step counter. How this inexpensive device can motivate you to burn more fat without aches and pains.

• Websites—that will help you control your food intake, tell you what nutrients you need, generate menus, grocery lists, etc. But they won’t keep the chocolate out of your mouth.
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Medical Advice:
Always see a doctor for medical problems, especially one that wants to get you back out there on the sidewalks or trails. This newsletter is an offering of information from one runner to another.
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• There’s still time to sign up for Running School!
These one-day sessions offer an individualized running form evaluation, and the direct information you need to train for your goal, nutrition, fat-burning, getting faster, endurance, mental toughness, injuries and much more. Cost range is $99 to $199.

March 20&21, Davis, CA—featuring Jeff and “feet health” with Dr. Dave Hannaford, D.P.M.
April 10, Atlanta—Jeff’s clinics plus the latest in shoes—with time for your consultation
May 8, New York City
June 5, Deadwood, SD

Tell us if you’re interested in Chicago, DC, NYC, Miami, Dallas, Houston, Portland, Minneapolis, Seattle, Flint, Edmonton. Email carol.miller@jeffgalloway.com.
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• March Running Retreats with special guests Nancy Clark & John “the Penguin” Bingham
About 85% of those who attend are simply trying to enjoy running more, stay injury-free for life, and get a training program for a goal. The interactive format allows you to keep asking Jeff and staff questions and get specific answers. Running on natural trails and on the beach with other runners that share the joy of running reconnects you with the best of running. The individual running form evaluation, help with your training program and information in key areas allow you to sort out the good info from the bad. Cost starts at $249. Rooms are also available.

Jeff conducts retreats in Blue Mountain Beach, FL (between Panama City and Ft. Walton) as follows:
March 5-7 “Getting Faster” (The Seaside Half Marathon is held at this time in this area).
March 12-14 with Jeff and Nancy Clark—a leading expert in sports nutrition and diet
March 26-28 with Jeff and John Bingham—“the Penguin” from Runner’s World
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Sales and Specials
-Autographed books with sections on nutrition and Fatburning: Galloway’s Book On Running 2nd Ed, New Marathon, $15.95 each

-Jeff’s Training Journal—a year of entries with advice SALE $9.95 until Feb. 29 (autographed)

-Sign up now for Jeff Galloway’s e-coaching and receive a special sweat shirt or mock turtleneck of running legends (at least a $20 value).

-Price reduction on Endurox R4—the recovery drink shown by research to speed up recovery from your workouts. 4.56 lb size only. Was $49.99, now 44.95.

CONTENT
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Medical Advice—always see a doctor for medical problems, especially one that wants to get you back out there on the sidewalks or trails. This newsletter is an offering of information from one runner to another.
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Nutrition Sources
Nancy Clark’s books, listed below, have a great combination of practical information that is backed up by research. Nancy will individualize nutritional advice at our beach retreat March 12-14.

Nancy Clark's Sports Nutrition Guidebook, Third Edition, By Nancy Clark, Rd
Expanded Renowned sports nutritionist Nancy Clark tells you how to fuel your active lifestyle. This revised and expanded best-seller will help you maximize the nutritional value of your diet for high energy and lifelong health. "This is the source I turn to, when I need advice or nutrition information"- Jeff Galloway. Was $18.95, now $17.00

Nancy Clark's Food Guide for Marathoners By Nancy Clark, Rd
You'll learn how to...

* Eat well, even when you're pressed for time
* Effectively balance carbohydrates, protein, and fat into your sport diet
* Choose the best snacks for before, during, and after long runs
* Lose weight and have energy to exercise
* Carbohydrate load for a marathon
* Complete the entire marathon with energy to spare!
Was $14.95, now $13.40
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Vitamins/Minerals—What do runners need?
In general, runners don’t need dramatically more vitamins than sedentary persons. But when there are nutritional deficiencies, runners will feel the effects sooner. You may be surprised to hear that damage to your artery walls can be reduced by ensuring correct balance of the B vitamins.

Iron—a little iron is lost in every minute of sweating—red blood cells (iron rich) carry oxygen
B Vitamins—needed for the processing of energy
Vitamin C—speeds healing
Sodium, Potassium, Magnesium—electrolyte minerals needed for proper fluid balance
Calcium—needed for bone and connective tissue development

From Jeff: "While I am not compensated for this, I use and endorse the Cooper Complete vitamins. These products have been thoroughly researched by Dr. Kenneth Cooper and his team at the Cooper Institute, and Cooper Clinic in Dallas Texas. I recommend them highly for quality, shelf life, and balance of essential nutrients. I have also seen a reduction in my annual viral infections, colds and flu since I have been taking them. Dr. Cooper is always on the leading edge of prevention and what we can do to maintain health and increase performance."

The current issue of Time Magazine (February 23, 2004) features a cover story on "THE SECRET KILLER...the surprising link between INFLAMMATION and HEART ATTACKS, CANCER, ALZHEIMER'S and other diseases, and what you can do to fight it.

The primary measure of inflammation in the system is something called C-reactive protein, or CRP. Dr. Cooper and staff have been routinely measuring CPR at their clinic for over two years. The Cooper Complete vitamins have been clinically shown to lower CRP by 32%. That was published in the December 16, 2003 issue of The American Journal of Medicine.

Here's what this means: exercise, especially extreme exercise, increases oxidation and potentially inflammation. Many elite athletes that take the Cooper products that say they recover faster between workouts. That may be a result of the reduction in CRP.

Click here to go to the Cooper Website.
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More on Atkins—Correction
I was not aware, when I wrote my notes in last month’s newsletter, that during the past few years Atkins had taken trans fat foods off his diet. Trans fat is the processed vegetable fat that researchers are finding to be as bad in clogging arteries as the saturated fat from animal products. I am pleased that the Atkins folks have done this. Unfortunately, they still promote eating animal fat which has been found to produce cardiovascular disease and heart attacks.

Atkins was also right in attacking the simple carbohydrates in the diet: sugars, refined starches etc. These foods are processed so quickly by the body that you can be hungry 30 minutes after eating half a day’s calorie supply. But runners on the Atkins diet often lose weight in the short term. However, within a short period of time, most run out of energy to do the endurance runs that produce the capacity for long-term fat burn-off.

The greatest deficiency in the diet is the denial of complex carbohydrates which provide vitamins, minerals, fiber and glycogen—which fuels the vital organs and muscles of the body. These vital foods also provide anti-oxidants that have been shown to reduce the chance of having cancer.

You’ll find many suggestions for healthy fat loss in the fat burning sections of my newer book GALLOWAY’S BOOK ON RUNNING SECOND EDITION.
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Eating for faster recovery—60-minute window of opportunity
To speed up the recovery from a run—particularly a hard run for you—be sure to eat within 60 minutes of finishing. Fluid is important to help process the recovery fuel.

The composition of the re-loading product makes a big difference. Research at Pacific Health Labs has shown that food containing 80% carbohydrate and 20% protein will speed up the reloading of your glycogen stores. When you eat even a moderate amount of fat after exercise, the recovery is slowed and the amount of glycogen replaced is reduced, according to experts. Here are some products that are designed for recovery:

Accelerade—sports drink, mixed with water or juice
R4—recovery drink, mixed with water or juice from powder
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Body Fat/Weight
Weight is forever a concern of athletes, and obesity is a national public health concern. Researchers are particularly interested in the effect of exercise on weight management. Overweight people commonly believe they have to exercise vigorously to achieve weight loss. In a 16 week study with overweight people assigned to one of 3 programs (diet plus vigorous exercise OR intermittent 10-minute bouts of vigorous exercise OR simply increased activity in their daily lifestyle), the subjects averaged 1 lb. weight loss / week and all experienced similar health benefits (reduced blood pressure, blood lipids). The bottom line: Simple daily activity has a positive impact on weight and health. Not everyone wants to exercise vigorously (nor needs to exercise vigorously). But most of us can park the car further away, take more stairs and fewer elevators, and sweep the kitchen floor with more effort. Small bouts of activity count; they burn calories and improve health.
2001 Nutrition and Health News from ACSM
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What is an example of a one day sports diet? I'd like an idea of the kinds of foods I should be eating to run better.
In general, you'll eat a balanced sports diet if you include at least three kinds of food with a meal, and eat at least every four hours. If you are running in the afternoon, I recommend you fuel up with a hearty breakfast (cereal + milk + banana OR bagel+ peanut butter + yogurt; 7:00 to 8:00 a.m.), a satisfying lunch (hefty sandwich made on hearty whole grain bread + a (chocolate) milk OR a large bean burrito; 11:00 to 12:00 noon), and an energizing second lunch (peanut butter + graham crackers + latte OR trail mix with nuts and dried fruit + yogurt; 3:00 to 4:00 pm).

The purpose of these first three meals is to fuel your afternoon run and also curb your appetite so you have energy to cook a healthy dinner. For dinner, any combination of protein, starch and vegetable (or fruit) is fine (chicken + rice + veggies; pasta + tomato sauce + meatballs). You could also enjoy a simple bowl of cereal + milk + fruit.
The Athlete's Kitchen, Copyright: Nancy Clark, MS, RD 9/03