Man, oh man it has been a crazy few years for me. Four years ago I got pregnant with my, now, three year old. She is beautiful, fantastic and another testament that I am the luckiest person I know. One year ago, I began running and just FINISHED my first marathon! I will cherish my marathon experience forever and it is an accomplishment I am very proud of. Although I would never return my child (most of the time) or running experience, they have influenced a 50 pound weight fluctuation over this four year time span. To sum it all up, a 45 pound weight gain with pregnancy, a PROGRESSIVE three year return to my "normal" weight, and a ten pound weight gain with this marathon. The "bright" side? I have a lot of pants in a wide variety of sizes. The down side? I'm sick of this. So, regarding the subject of weight loss....(sigh). You?
My experience with weight gain, loss and maintenance may sound somewhat familiar to you but it is very likely different from you own. We all have our own struggles, perception and interpretation of our own personal body weight. As I struggle myself, I am reassured by the following facts.
1. Weight is determined by a million factors. Some factors include physical activity, sleep, genetics, presence of chronic disease/illness (and their associated medications), age, gender, stress and nutrition. A long novel could be written on each of these factors and their significant impact on weight. Thinking of your weight as an enormous puzzle with several pieces would be accurate. When people come to me with weight loss needs, I urge them to think about these pieces and choose goals related to any one of them they feel can be modified at the current time. Some are unchangeable (i.e., gender, genetics, age) and some can seem impossible to modify at the current time (e.g., sleep, stress). Food is a logical choice and it is a big piece, but just one.
2. So about the food piece. I believe what you eat today is important. However, your eating PATTERNS over the past several months, last year and the last decade is equally, if not more, important. There is a fair amount of research regarding the theory of "metabolic memory." This theory has been applied to weight management and chronic disease such as diabetes. One study examined the effect of starvation and subsequent re-feeding on weight gain (1). Researchers compared two groups: a starvation group and a non-starvation group. They provided a "refeeding" meal to the starvation group and the same meal to the non-starvation group. The starvation group gained weight where the others did not. The weight gain multiplied when subjects endured multiple periods of starvation and re-feeding. This study suggests that extreme periods of energy deficit have a lasting impact on future metabolism and challenges the simplistic theory of "calories in = calories out." We also see this metabolic impact in early infancy. There is a good body of evidence that demonstrates feeding practices during these early days of life shape metabolism, eating behaviors and influence development of chronic disease in adulthood.
Simply put, your body and metabolism are very much like a friend who holds an ugly grudge who wont forget about the grief and abuse you have put it through. Like a good friend, it may hold a grudge, but will ultimately put up one heck of a fight to save you. This "grudge" is a phenomenal example of our body's survival mechanism. Unfortunately, for those who have endured an eating history riddled with unhealthy fad diets (including myself), losing weight doesn't happen over a day, week or month. It can take several months to years of consistent, healthy nutrition for our bodies to forgive us and calm the compensatory weight gain. Our society and human nature longs for a quick fix or easy solution. That is why sound nutrition advice such as, "eat three meals per day", "eat more fruits/vegetables" and "use portion control" is not what the majority of us want to hear. It certainly isn't as sexy as the newest diet plan or the celebrity that is advertising it. Our today's will be tomorrow's yesterdays. So the time is now. Feed yourself several times a day (at least three), don't eliminate large groups of food and for goodness sake do not starve yourself. Remember that it is the general patten of eating that is important. One meal, one day or even a few weeks will not fix or sink any ship.
3. Exercise, while a very healthy habit, can be interpreted as "stress" to your body. It is one of the most effective appetite stimulants. Our bodies acclimate to any activity level and subsequently determines how much energy it demands (our appetite) and how much it will allow you to spend (our metabolism). Therefore, my body is prepared for marathon training....but I'm done....when will it realize that? Unfortunately for me, these extra pounds will probably stick around for awhile until my body re-adjusts to my casual running plan....(another sigh).
To summarize, eat REAL food, several times, every day. Treat your body like a good friend: with patience, understanding and loyalty.
Reference:
1. Szepesi, B. Metabolic Memory: Effect of Antecedent Dietary Manipulations on Subsequent Diet-Induced Response of Rats. I. Effects on Body Weight, Food Intakes, Glucose-6-Phosphate Dehydrogenase and Malic Enzyme. Canadian Journal of Biochemistry, 1973, 51:(12) 1604-1616, 10.1139/o73-216.
Friday, October 21, 2011
Saturday, October 1, 2011
Go With Your Gut
I WILL complete this marathon. I WILL complete this marathon. I think I can, I think I can, I mean, your coaches think you can...Oh, excuse me. I was just in the middle of a little self-lecture. For the past 12 weeks, I have been training my brain, legs, heart, lungs and gut for endurance running. A full 26.2 miles to be exact. My first marathon (and very possibly my last). Throughout my training I have learned that if I take care of myself, most of the time, this body will do what I ask. I have learned that my body will tell me when to stop and what it needs and, most importantly, that I should listen. I have learned these lessons the hard way. Prior to this training, I had only read about nutrition for running and marathon training. The last 12 weeks have given me some personal experience. So I thought I would share since I'm fairly, as in completely, focused on running at this point in my life.
Of the several nutrition questions a runner might have, one of the most common is "what should I eat before a long run?" There is no easy or "correct" answer for all people. But before I get to that, lets back up to the preceding few days. I have learned that correcting for energy and fluid deficits the night before a long run is far less than ideal. In other words, if I haven't fueled or watered myself in the week preceding a long, I should prepare for a difficult run. Good sports nutrition happens every day and not just the time surrounding a long run. The "right" meal the night before should be one you are familiar with and know you tolerate well in the time surrounding a long run. It should be carbohydrate based with some protein and low in fat. These meals should be moderate in size, while avoiding an enormous load of food. I enjoy an oversized carb-load as much as the next person, however, I have learned (the hard way) that I don't need, or tolerate, this well and that this will most likely slow me down in the long run.
The morning of (for A.M running) I recommend runners eat familiar and well tolerated amounts and types of food. Overnight your liver is responsible for maintaining blood sugar. Therefore, the tank isn't full and could use some "topping off." Small meals and snacks can be eaten 1-2 hours prior to running, however, larger meals may be better tolerated 3-4 hours prior. I personally like eating some fruit and some kind of starch before a long run or race. But I've spoken with other runners who do well using meal replacement beverages, waffles, toast, sports bars or oatmeal. The idea is to eat some well-tolerated carbohydrate with small amounts of protein. Avoiding high amounts of fiber, fat and protein can assist with tolerance while running.
For running that exceeds one hour, supplementing with carbohydrates during the run can help. The options are essentially limitless. I have trialed gels, chews, gummy bears, pretzels, sports beverages, bananas and several others. I have found supplements that work and others that do not. My marathon training buddies have also undergone these trials and have found their own mix that works for them and it is NOT the same as mine. In general, sports nutrition experts such as Nancy Clark, MS, RD (Author of Nancy Clark's Sports Nutrition Guidebook) recommend 30-60 grams of carbohydrate for every additional hour of running beyond the first hour. Any supplement or combination of supplements can fulfill this. Commercialized sports supplements offer convenience, but are not necessarily nutritionally superior. Testing out different foods/supplements prior to race day is critical. My marathon training was training for my legs, but also my belly.
There is the subject of recovery nutrition and it is IMPORTANT. However, I will leave that to future posts. Above all, I am hoping that the emerging theme of this blog post is to advocate that all runners use the general guidelines above to find their own version of winning nutrition. In other words, go with your gut and run happy. As for me, I've done the training, I will fuel and water this body, and all I have left is a hope and a prayer that I will get through these 26.2 miles.
Of the several nutrition questions a runner might have, one of the most common is "what should I eat before a long run?" There is no easy or "correct" answer for all people. But before I get to that, lets back up to the preceding few days. I have learned that correcting for energy and fluid deficits the night before a long run is far less than ideal. In other words, if I haven't fueled or watered myself in the week preceding a long, I should prepare for a difficult run. Good sports nutrition happens every day and not just the time surrounding a long run. The "right" meal the night before should be one you are familiar with and know you tolerate well in the time surrounding a long run. It should be carbohydrate based with some protein and low in fat. These meals should be moderate in size, while avoiding an enormous load of food. I enjoy an oversized carb-load as much as the next person, however, I have learned (the hard way) that I don't need, or tolerate, this well and that this will most likely slow me down in the long run.
The morning of (for A.M running) I recommend runners eat familiar and well tolerated amounts and types of food. Overnight your liver is responsible for maintaining blood sugar. Therefore, the tank isn't full and could use some "topping off." Small meals and snacks can be eaten 1-2 hours prior to running, however, larger meals may be better tolerated 3-4 hours prior. I personally like eating some fruit and some kind of starch before a long run or race. But I've spoken with other runners who do well using meal replacement beverages, waffles, toast, sports bars or oatmeal. The idea is to eat some well-tolerated carbohydrate with small amounts of protein. Avoiding high amounts of fiber, fat and protein can assist with tolerance while running.
For running that exceeds one hour, supplementing with carbohydrates during the run can help. The options are essentially limitless. I have trialed gels, chews, gummy bears, pretzels, sports beverages, bananas and several others. I have found supplements that work and others that do not. My marathon training buddies have also undergone these trials and have found their own mix that works for them and it is NOT the same as mine. In general, sports nutrition experts such as Nancy Clark, MS, RD (Author of Nancy Clark's Sports Nutrition Guidebook) recommend 30-60 grams of carbohydrate for every additional hour of running beyond the first hour. Any supplement or combination of supplements can fulfill this. Commercialized sports supplements offer convenience, but are not necessarily nutritionally superior. Testing out different foods/supplements prior to race day is critical. My marathon training was training for my legs, but also my belly.
There is the subject of recovery nutrition and it is IMPORTANT. However, I will leave that to future posts. Above all, I am hoping that the emerging theme of this blog post is to advocate that all runners use the general guidelines above to find their own version of winning nutrition. In other words, go with your gut and run happy. As for me, I've done the training, I will fuel and water this body, and all I have left is a hope and a prayer that I will get through these 26.2 miles.
Saturday, June 4, 2011
What's to Love About Running
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| First 5K: Jingle Bell Run Seattle, WA |
My best friend lit the initial spark to get me running. She motivates me to be better. And like a true leader, she does this by setting a good example. She is a runner and her fiancé is also a runner. I asked him if he has always been a runner and, to my surprise, he shared that he has not, and that his beginning was much like the description above.
I signed up for a Couch-to-5K class offered by Beth Baker and her company Running Evolution. A group class setting was valuable for me because I needed beginner advice, but most of all the class offered me accountability. Coach Beth taught me it is normal to feel like your dying when you begin. She taught me that it still counts as running even if walkers are passing you. She told me, and still does, that I will be O.K. She doesn't let me wallow in my own pile of misery or let me entertain excuses I may have (I'm certain she has heard every excuse from the hundreds of runners she has coached). Simply put, she is truly a phenomenal coach.
Well there it is, my journey in running. Prior to starting my running hobby, I never consistently did any fitness routine. I, like many others, flaked out of plenty of fitness attempts. So why has running stuck? I believe it is because I am doing this for other reasons than vanity. It has been eight months and I run because I believe I am setting a good example for my family. I run because I have always felt like a fraud as a health care provider telling people to be physically active when I am not. But other people aside, I run for me. I run because I feel like I am the best version of myself when I'm running. I run because it is an amazing outlet for stress and anxiety...I have apologized to my husband (not a strong suit of mine) more in these past eight months than I have throughout the duration of my marriage. Running has forced me, as it does many other runners, to eat better. Peak performance requires knowing what, when and how much to eat. I am happier, my family is happier, I am healthier, and feel like a better health care provider since running became part of my life. Let's not forget about the fine runners of Running Evolution who continue to inspire, support, and encourage me beyond any expectation. Coach Beth calls her Couch-to-5K class the gateway drug. It's true. I haven't stopped since I started with her group eight months ago, and will hopefully run my first marathon this fall. Maybe running isn't for everyone, but for now, it is my drug of choice.
What's yours?
Sunday, May 29, 2011
Campaign for Carbs
I've been there. I've tried it. I've really...wait, no REALLY wanted to fit into that bikini, oh and look like that lady over there. I have experienced a sense of desperation to lose weight. It is this desperation that led me, and others, to diet supplements and fad diets. Despite our common sense, logic and education, people turn to fad diets every day because of that glimmer of hope that maybe there really is a quick and simple solution for weight loss. After several failures and some education, I've learned a few things. In particular, fad diets don't work.
Of the more recent and popular nutrition-related subjects, I am asked by people with diabetes, parents, teenagers, athletes and fitness exercisers if carbohydrates are healthy. I speak in defense of carbohydrates nearly every day. I do not believe carbohydrates should be eliminated. In fact, they should be the base of any healthy eating plan (50-60% total daily calories). But if my word isn't good enough, the American Dietetic Association (including their subspecialties in weight management and sports nutrition), the American Diabetes Association, and the American Medical Association share this position. Particularly, fitness exercisers and athletes require a bit more than their sedentary counterparts. Because carbohydrates are the ideal fuel source for exercise, exercise is substantially more difficult for those with a deficit in carbohydrate intake. Fad diets kick off a viscious cycle of poor nutrition, low energy, little or no physical activity, weight gain, fad dieting, etc.
Here are the facts:
1. Your brain and muscles require carbohydrate. Only under stressful conditions will the brain resort to use of protein or fat for fuel.
2. We either use up carbs that we eat right away, store it as glycogen (in our muscles and liver) or convert it to fat if our storage is full and we have exceeded our calorie budget.
3. Carbohydrates do not make us fat. Excess calories do that for us. Other countries which eat larger amounts of carbohydrates do not share similar rates of obesity.
4. Our bodies preferentially use carbohydrates during moderately intense exercise, which is why a low carbohydrate diet can be a substantial barrier to peak athletic performance. During lower intensity exercise, fat is used as the primary fuel source possibly to save those carbohydrate stores for more intense physical activity. During all exercise we usually rely on a mix of carbs and fat throughout a workout.
5. Low carbohydrate diets have been documented since 1797, had a big push in the late 1960's, died down a bit for a while (however still present), and had a resurgence in the 1990's when Dr. Atkins pushlished his book. Yet, obesity rates have quadrupled as well as startling increases in the rate of diabetes over the past decade.
6. Study after study has shown us that our brains become less functional with an insufficient supply of carbohydrates. Ketones are acids that build up during starvation when the brain has to resort to fat for fuel. They also cause bad breath. Couldn't the world do with one less grumpy person with bad breath?
As with any other fad diet, a low carbohydrate (or carbohydrate free) diet is difficult to maintain over the longterm. I find it strange that so many people are willing to omit carbohydrates (which is relatively difficult to do), but wont priotize three meals per day. So, once again, lets get back to the basics. Feed your body, brain, heart and soul with a variety of food that includes some carbohydrate. I promise you'll be happier, healthier, and be able maintain energy for exercise and other activities of everyday life (in addition to making this dietitian much, much happier).
Of the more recent and popular nutrition-related subjects, I am asked by people with diabetes, parents, teenagers, athletes and fitness exercisers if carbohydrates are healthy. I speak in defense of carbohydrates nearly every day. I do not believe carbohydrates should be eliminated. In fact, they should be the base of any healthy eating plan (50-60% total daily calories). But if my word isn't good enough, the American Dietetic Association (including their subspecialties in weight management and sports nutrition), the American Diabetes Association, and the American Medical Association share this position. Particularly, fitness exercisers and athletes require a bit more than their sedentary counterparts. Because carbohydrates are the ideal fuel source for exercise, exercise is substantially more difficult for those with a deficit in carbohydrate intake. Fad diets kick off a viscious cycle of poor nutrition, low energy, little or no physical activity, weight gain, fad dieting, etc.
Here are the facts:
1. Your brain and muscles require carbohydrate. Only under stressful conditions will the brain resort to use of protein or fat for fuel.
2. We either use up carbs that we eat right away, store it as glycogen (in our muscles and liver) or convert it to fat if our storage is full and we have exceeded our calorie budget.
3. Carbohydrates do not make us fat. Excess calories do that for us. Other countries which eat larger amounts of carbohydrates do not share similar rates of obesity.
4. Our bodies preferentially use carbohydrates during moderately intense exercise, which is why a low carbohydrate diet can be a substantial barrier to peak athletic performance. During lower intensity exercise, fat is used as the primary fuel source possibly to save those carbohydrate stores for more intense physical activity. During all exercise we usually rely on a mix of carbs and fat throughout a workout.
5. Low carbohydrate diets have been documented since 1797, had a big push in the late 1960's, died down a bit for a while (however still present), and had a resurgence in the 1990's when Dr. Atkins pushlished his book. Yet, obesity rates have quadrupled as well as startling increases in the rate of diabetes over the past decade.
6. Study after study has shown us that our brains become less functional with an insufficient supply of carbohydrates. Ketones are acids that build up during starvation when the brain has to resort to fat for fuel. They also cause bad breath. Couldn't the world do with one less grumpy person with bad breath?
As with any other fad diet, a low carbohydrate (or carbohydrate free) diet is difficult to maintain over the longterm. I find it strange that so many people are willing to omit carbohydrates (which is relatively difficult to do), but wont priotize three meals per day. So, once again, lets get back to the basics. Feed your body, brain, heart and soul with a variety of food that includes some carbohydrate. I promise you'll be happier, healthier, and be able maintain energy for exercise and other activities of everyday life (in addition to making this dietitian much, much happier).
Monday, May 2, 2011
A Dietitian's Wish List
What I wish for as an eater, a friend, a wife, a mother, a daughter and a dietitian is SIMPLICITY. Somehow eating has become less enjoyable for many and more of an anxiety and guilt laced activity. Here is a short and sweet list of my food wishes...the theme? Love, trust and forgiveness.- Healthy foods are always cheaper than the alternative
- Gluten and I are better friends
- The word "dietitian" doesn't make people think of food police
- Parents trust children to eat when hungry and stop when full
- I eat when hungry and stop when full
- I have a voodoo doll named "fad diet"...and I kill it!
- Food labels were written in English
- We accept setbacks but deny failure
- We expect imperfection and learn to forgive ourselves
- We love ourselves and the food we eat
What do you wish for?
Tuesday, April 12, 2011
Four Loaves
"If you ask the hungry man how much is two and two, he replies four loaves." - Hindu Proverb
I love this quote because it reminds me that if food is on the mind, we struggle to move forward with any other part of life. Angry hunger is behind my many handfuls of goldfish crackers, "mini" snickers bars at work, and the "fourth meal." Depending on where we fall on the hunger scale, we may or may not care what the food label says, where the food came from, or frivolous subjects of portion control. At some point our bodies will prioritize feeding ourselves over good food choices. You can only ignore hunger for so long until you end up at the nearest drive thru. It will eventually hunt you down and corner you when you are least expecting or most vulnerable. You've been down this road, I've been down this road. So our choices are to respect our hunger or spend a lifetime in a cycle of starving, overeating, and disappointment.
To satisfy this beast, we need to eat at least three meals a day and eat what we feel like eating (within reason of course). Why three meals? Because we can't drive ourselves through everyday life on one tank of gas. One or two enormous meals per day inevitably leads us to poor choices, food comas, subsequent guilt and skipped meals, only to start the cycle all over again. Next, eat what we feel like eating. Eating food we don't feel like eating just leaves us unsatisfied and resentful and let's be honest, don't we usually end up eating what we feel like in the long run? There are ways to include all foods, even the "bad" ones within healthy nutrition (I have to believe a good burger fits somewhere...seriously). So lets give ourselves the best possible chance to make good choices by starting with a good, healthy eating platform. Three meals a day and eat what you sounds good...easy as two and two.
What does "two and two" mean to you?
I love this quote because it reminds me that if food is on the mind, we struggle to move forward with any other part of life. Angry hunger is behind my many handfuls of goldfish crackers, "mini" snickers bars at work, and the "fourth meal." Depending on where we fall on the hunger scale, we may or may not care what the food label says, where the food came from, or frivolous subjects of portion control. At some point our bodies will prioritize feeding ourselves over good food choices. You can only ignore hunger for so long until you end up at the nearest drive thru. It will eventually hunt you down and corner you when you are least expecting or most vulnerable. You've been down this road, I've been down this road. So our choices are to respect our hunger or spend a lifetime in a cycle of starving, overeating, and disappointment.
To satisfy this beast, we need to eat at least three meals a day and eat what we feel like eating (within reason of course). Why three meals? Because we can't drive ourselves through everyday life on one tank of gas. One or two enormous meals per day inevitably leads us to poor choices, food comas, subsequent guilt and skipped meals, only to start the cycle all over again. Next, eat what we feel like eating. Eating food we don't feel like eating just leaves us unsatisfied and resentful and let's be honest, don't we usually end up eating what we feel like in the long run? There are ways to include all foods, even the "bad" ones within healthy nutrition (I have to believe a good burger fits somewhere...seriously). So lets give ourselves the best possible chance to make good choices by starting with a good, healthy eating platform. Three meals a day and eat what you sounds good...easy as two and two.
What does "two and two" mean to you?
Saturday, April 9, 2011
Hello Thirties
It happened. I have officially entered a new decade and I thought I'd kick off this blog with a little self reflection.
The past decade...first came love, then came marriage, then came...well you know the rest. Finished college, started living in the "real world," bought our first house and started my nutrition career. More recently, I became certified as a diabetes educator and embarked on my newest hobby of running - completing my first 5K in December, 2010. The journey from age 20 to 30 is tremendous for many people and I am no exception. I have become more comfortable in my skin, loved others in ways I did not think were possible, and overall learned just as much about myself as the rest of the world. It has been a fantastic decade...goodbye 20's.
So now what? Well...I'm 30 and am healthier and happier than I've ever been. I attribute a healthier lifestyle to one person...my daughter. Since the day I met her (and the ten months before) I have taken better care of myself (with the exception of daily prenatal blizzards) to set a good example and empower her to do the same. I have never prescribed to the common belief that having kids condemns you to a steady diet of chicken nuggets and macaroni and cheese (although both are difficult for me to turn down). I have offered her whole, fresh food from the beginning which is great until I realized she was eating better than her parents. This is not to say she doesn't get french fries and potato chips, but she loves all food (is it genetic?) and especially fresh fruit and vegetables. If there is any hope she will preserve her love for produce, I have to eat it too and she has to see me eat it during family meals. She eats better, I eat better, we eat better.
"Success isn't a result of spontaneous combustion. You must set yourself on fire." Arnold H.Glasow
Cheers to the 30's!
The past decade...first came love, then came marriage, then came...well you know the rest. Finished college, started living in the "real world," bought our first house and started my nutrition career. More recently, I became certified as a diabetes educator and embarked on my newest hobby of running - completing my first 5K in December, 2010. The journey from age 20 to 30 is tremendous for many people and I am no exception. I have become more comfortable in my skin, loved others in ways I did not think were possible, and overall learned just as much about myself as the rest of the world. It has been a fantastic decade...goodbye 20's.
So now what? Well...I'm 30 and am healthier and happier than I've ever been. I attribute a healthier lifestyle to one person...my daughter. Since the day I met her (and the ten months before) I have taken better care of myself (with the exception of daily prenatal blizzards) to set a good example and empower her to do the same. I have never prescribed to the common belief that having kids condemns you to a steady diet of chicken nuggets and macaroni and cheese (although both are difficult for me to turn down). I have offered her whole, fresh food from the beginning which is great until I realized she was eating better than her parents. This is not to say she doesn't get french fries and potato chips, but she loves all food (is it genetic?) and especially fresh fruit and vegetables. If there is any hope she will preserve her love for produce, I have to eat it too and she has to see me eat it during family meals. She eats better, I eat better, we eat better.
"Success isn't a result of spontaneous combustion. You must set yourself on fire." Arnold H.Glasow
Cheers to the 30's!
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