Join fellow athletes and keynote speakers Scott Christensen and Donna Marlor for a running seminar on March 23, 2013.
Learn first-hand from sports medicine physicians, physical therapists, and athletic trainers on how to run injury-free.

Just today I was lending a listening ear to a fellow master athlete who was frustrated with his weight and lack of control over his appetite.  “It’s the kitchen counter thing…you can eat hundreds of calories just walking through the kitchen…before you even hit the shower”.  Ouch! And you know it. Those after work, late-day work-outs can really crank up the hunger meter.

Preventing weight gain once you hit the big 40 is an important goal if you self-power over gravity for any length of time.  The painless way to avoid weight gain is primarily through the route of a healthy diet.  What is the best choice?  The evidence is stacking up:  top foods on your kitchen counter should be whole fruits, whole grain foods, nuts and vegetables.  Read all about it in the latest study in Nutrition and Metabolism.

Ingredients – Dressing

• 2 Tbsp (30 ml) red wine vinegar
• 2 Tbsp (30ml) water
• 1 tsp dried oregano
• 1 tsp black pepper
• ½ tsp kosher salt or coarse sea salt (to taste)
• 1 tsp Dijon mustard
• 2 cloves garlic, minced
• 4 Tbsp extra virgin olive oil

For Salad

• 2 cups (174 g) sliced fennel bulb (preferable organic)
• 1-½ cups (240 g) thinly sliced red onion
• ¾ – 1 cup sliced black olives
• ¾ cup (45 g) fresh parsley, chopped (may sub dried, but not as flavorful)
• ½ cup (75 g) crumbled feta cheese
• 1 can (15-1/2 oz, 439 g) cannellini beans, rinsed and drained
• 2- 15 oz cans diced red tomatoes, drained

Makes 12 (about ½ cup servings) NUTRITIONAL ANALYSIS:  Calories: 112, Protein: 4.5 g, Carbohydrate: 12 g, Fat 5.5 g, Sat Fat: 1.1 g,Sugar 2.5 g, Fiber 3.5 g

SAMPLE LOW SUGAR MENU

Total Calories: 2400   Total Carbohydrate: 276 g, sugar 73 g, Protein 131 g, Sodium 2858 mg

Breakfast

Oatmeal instant, regular, Quaker 2 packets

English walnuts, 1 Tbsp

1 small navel orange

1 slice whole wheat bread (1 oz)

½ tsp Take Control margarine

Snack:

Fresh apple, 1 small

Lunch

Turkey & ham Subway SW, No oil

Apple, 1 small

Low calorie beverage

Snack

Rye Krisp crackers,3 each

1 oz (1 ind wrap stick) mozzarella cheese

Dinner

Chicken breast, 6 oz grilled or roasted, no skin

Large baked potato

1 Tbsp Take Control margarine

1 cup green beans

2 cups mixed green salad with 2 Tbsp Italian dressing

Snack

Apple, 1 small

SAMPLE HIGH SUGAR MENU

1 large banana nut low fat muffin (Dunkin Donuts)

1 Starbucks Frapuccinno coffee

8 oz Orange juice

Lunch

Chicken Caesar wrap (Chix-A-Fil)
Snack

16 oz Gatorade

Dinner

2 pcs. Lasagna dinner

1 slc Italian bread

1 cup mixed salad greens

1 T Italian dressing

Snack:

2 Muskateer;’s bar

1 package original flavor Sun Chips

1 Nutrigrain bar

Total Calories: 2753  Fat 83 , Carb 409 g, Sugar 205 g Sodium 4800 mg

Prep: 5 minutes   Cook 1 hour.        Makes 4 large servings          High protein – Gluten free – High Omega-3 fats

Wild salmon, eggs, and oatmeal make this a nutrient rich main dish, salad protein choice, or sandwich filling.   Let’s take a closer look at some of the ingredients and how they can help performance:  Egg yolk is a rich source of choline, which is found in acetylcholine, a key messenger between nerve and muscle cells during exercise. The yolk is also a rich source of lutein and vitamin E, important nutrients for eye and heart health.  Oatmeal    is a natural whole grain,  which lowers the risk of cardiovascular disease.  Wild salmon contains astaxanthin, a potent antioxidant, as well as healthy omega-3 fats which reduce inflammation.  

 Ingredients:

2 cups cooked, or canned salmon, flaked (1-14 oz can)  

½ cup uncooked, dry oatmeal   

2 eggs,  beaten             

1 medium onion, finely chopped  

2 Tbsp chopped fresh parsley         

1 Tbsp fresh lemon juice               

1 tsp Worcestershire sauce   

½ tsp salt              

¾ cup 1% milk                                                                                                          

Preheat oven to 350F. Spray loaf pan with food oil or dot with butter. Gently but thoroughly blend all ingredients.  Place in a loaf pan or casserole, uncovered.  Optional:  lemon pepper blend, season to taste

Nutrition per serving:  Calories 275, Fat 13.3 g, Carbohydrate 14 g, Protein 26 g, Sodium 958 mg

Through his popular endurance coaching service, Carmichael noticed that many busy cyclists are unable to make performance gains using conventional training methods; they simply don’t have enough time to train. Carmichael Training Systems developed a new approach-the Time-Crunched Training Program-to help cyclists achieve competitive fitness and power without the impossible time demands of traditional training methods.

The Time-Crunched Cyclist shows cyclists how to build fitness on a realistic schedule by tapping the power of high-intensity interval workouts. Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness.

8 comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and events. New programs for this second edition bring cyclists up to speed for cyclocross racing, mountain bike endurance rides, and show bicycle commuters how to turn their twice-a-day rides into effective time-crunched workouts.

Cycling is more fun when you are fit, and now great fitness is achievable for cyclists who thought their best performances disappeared with their free time.

Dehydration, electrolyte imbalance, muscle cramps and heat stroke are four good reasons why every athlete should understand the basics of fluid physiology.   Quite simply, what you don’t know can be deadly.  Let’s take a look some facts and myths about balancing fluids and minerals correctly and racing “responsibly” for the conditions.

Fluid Balance Basics

Q: I have heard that drinking as much water as possible the day before a race is a good way to make sure your body is fully hydrated for racing.  Is this true?

A:  The amount of fluid and sodium the body retains is carefully controlled by the kidneys.  In order to maintain a certain level of sodium in the bloodstream, the kidneys will release extra water as urine if the sodium level becomes diluted, and falls.   Excessive amounts of sodium free fluids such as water will ultimately mean more trips to the bathroom and may cause sodium levels to fall too low if a large volume of water is ingested over a short time period.  Gradually the kidneys will begin to retain more sodium so that balance is restored.  This gradual readjustment works fine while at athlete is at rest.  During exercise, however, sodium losses may be significant.   Symptoms of sodium depletion, a.k.a. hyponatremia, include excessive fatigue, bloating, confusion, and disorientation.   Blood levels of sodium that drop too low can lead to coma, seizures, and death. 

Q:  I read that additional sodium in the days leading up to an event may be a good way to “stockpile” levels so you’re not depleted on race day.

A:  Most athletes get plenty of salt, or sodium in their usual daily diet, howeverduring periods of acclimatization to hot temperatures sodium losses may be higher than normal.  To insure adequate sodium intake to cover losses in sweat, then eating salty foods or adding table salt to foods is recommended.   This does not mean you have to go crazy with the salt shaker the night before a race.  A sodium load can rapidly increase fluid retention and may cause heart failure insusceptible individuals as well as significant bloating.   Research has shown that optimizing fluid reserves the day of the race can be done by consuming a meal with sodium about 4 hours before a race, followed by a beverage with a high sodium level about 2 hours before the onset of exercise. 

Q:  If the race is “on”, can I assume it is safe to for me to participate?

A:  Races are rarely cancelled due to the weather, and that includes a heat wave.  If you haven’t been training in the heat, then your sodium loss will be about 50% higher than if you were acclimated to high temperatures.  And if you are not in shape for the race, and have not been training in the heat, you will lose almost twice as much sodium per liter of sweat.  Being trained and acclimated for conditions is a critical factor when it comes to tolerating exercise stress in a hot environment.  Race responsibly, and know your limits.

Q:  Does pickle juice relieve muscle cramps because it is high in sodium?  

A:  A 2-1/2 ounce dose of pickle juice brine has been shown to reduce the duration of muscle cramps.  Why it works is still a matter of debate, however, studies have shown that the sour tasting juice does not change plasma sodium levels.   Researchers speculate that the effectiveness of pickle juice in providing relief is possible due to the effect of a nervous impulse stimulated by the vinegar on tired muscles.   

Q:  Do I get muscle cramps during exercise because of low sodium or potassium levels?

A:  Despite the popular theory that exercise induced muscle cramps are caused by sodium or potassium deficits, recent studies have suggested otherwise.  While the actual cause of muscle cramps is still hotly debated, in a recent study on Ironman triathletes researcher found there was no difference between athletes who cramp vs. non-cramping in pre-race or post-race serum electrolyte concentrations and body weight changes. Several studies have found that the development of muscle cramps was associated with faster actual race times, a history of muscle injury, or a history of previous muscle cramps.

Tips for  racing in hot weather-

*Start exercise well hydrated

*Know how to dress for the weather

*Consider alternate cooling strategies (besides sweat): iced t-shirt, wet hair, visor

*Have a fluid and sodium replacement plan

Practice drinking during exercise.  A sloshing stomach indicates too much fluid is being consumed at one time.  Drink smaller amounts more often. 

Pre-Event Guidelines

4 hours before event      

Eat a pre-race breakfast that is high carbohydrate, moderate fat and protein.  Include some salty foods or add salt if using an unsalted food such as natural oatmeal, or hard- boiled egg is eaten. 

Some breakfast ideas:

1 cup instant oatmeal + ½ cup milk                  647 mg sodium

English muffin +1 Tbsp peanutbutter               273 mg sodium

Spinach, feta and egg white wrap                     900 mg sodium

Cottage cheese, ½ cup                                          480 mg sodium

Cornflakes, 1-1/2 cups                                         400 mg sodium

RACE DAY HYDRATION GUIDELINES

4 hours before:

Use a combination of sport drinks, water or juices of choice.                                         

Drink 2-3 ml per pound body weight               Example: 150 lb adult = 10 – 15 oz

If no excess fluid is eliminated within 2 hours, then continue to drink more fluids.  Aim for another 5 – 10 oz over the next hour. 

To insure optimal hydration, in addition to above, 1-2 hours before the start, drink a beverage with a high sodium content:

Example:       5-oz tomato juice or V-8 juice = 480 mg sodium

                        1/2 cup chicken broth= 480 mg sodium

During the race:  *The longer the race, the greater the risk for sodium depletion

During exercise a sport hydration drink is the best choice.  It should contain:

180 mg – 200mg sodium per 8 oz

20 mg – 50 mg potassium per 8 oz

12 g – 24 g carbohydrate per 8 oz  

*The addition of whey protein isolate (BCAA) will enhance fluid balance  

    and provide an energy source for your muscles

This joint position statement is authored by the American Dietetic Association (ADA), Dietitians of Canada (DC), and American College of Sports Medicine (ACSM). “Dehydration (water deficit in excess of 2-3% body mass) decreases exercise performance; thus, adequate fluid intake before, during, and after exercise is important for health and optimal performance. The goal of drinking is to prevent dehydration from occurring during exercise and individuals should not drink in excess of sweating rate. After exercise, approximately 16-24 oz (450-675 mL) of fluid for every pound (0.5 kg) of body weight lost during exercise.”

Before we throw out our favorite traditional fat-laden, high sodium favorites, let’s take a closer look at why our grandparents managed to live into their 90’s.  Well, at least, mine did, and they didn’t worry too much about eating summer sausage or hotdogs.  But they did  have a root cellar stocked with home canning.  Fermented foods such as pickles, beets, green beans, sauerkraut and corn were an essential part of their every day menu. 

A lot of today’s athletes might not realize that home canning is chock full of healthy probiotic bacteria.   Fermented foods provide gut-friendly bacteria that the gastrointestinal (GI tract) needs to balance the not-so-healthy bacteria.

Next time you finish a race and the food tent offers brauts or hotdogs, demand that natural sauerkraut be served – not the commercially pasteurized or homogenized as these processes will destroy the health promoting microorganisms.

If you are not into home canning, try products available from local farmer cooperatives, such as Hawthorne Valley Farms, or just make some in your own kitchen.

After a 1^st place in the Cable Classic and 4^th in WORS#2 Rhinelander Pro Field,   Tyler Gauthier garnered a personal invite to take on the competition at the Chequamegon Fat Tire Festival .  Tyler says, “ I love the PureSport Recovery drink.  I have been using it immediately after races and hard training efforts and my next days’ energy level has been very good.  Just 2 weeks ago I had back to back races and followed my first race with an immediate recovery drink and the next day I felt great with all the energy I needed.  Even after single weekend races I am ready to train the next day after taking in a recovery mix. ”  You heard it from one of the best in the Midwest.  

Recovery is essential after a strenuous exercise.  Your body craves nutrients.  This nutritious sandwich fits the 3:1 recommended ratio of carbohydrate to protein for optimal recovery of your  muscles.   Fits vegetarian  and  heart healthy guidelines,  and best of all, a great taste.

 Ingredients:

1 cup coarsely chopped walnuts, toasted    (Not sure how to toast, click here)

½ cup fresh flat-leaf parsley leaves

1 small clove garlic (optional)

1/2 cup feta cheese

1/2 cup lowfat/low sodium cottage cheese

1/4 to 1/3 cup water or lowfat milk

1 teaspoon ground pimento or paprika

1/8 teaspoon cayenne

6 to 8 slices of your favorite artisan bread, fresh or toasted

Extra-virgin olive oil

Ripe heirloom tomatoes – enough to slice thickly for 6 sandwiches

Oregano (dried or fresh) &  Freshly ground black pepper

DIRECTIONS:

1.To make the spread: Place the walnuts, parsley, and optional garlic in a blender or food processor, and pulse in spurts until the walnuts and garlic are finely ground and the parsley is feathery and all is combined. Add the feta cheese, cottage cheese, water or milk, and seasonings, and puree until smooth. Transfer to a small bowl, cover tightly and chill until cold.

2.To make the sandwiches: Brush each slice of bread with a little olive oil, then spread the topping thickly and sprinkle with extra chopped walnuts. Top with thick slices of tomato, a sprinkling of oregano and a few grinds of fresh black pepper. Serve open faced.

Calories: 376, Total Fat: 27 g, Saturated Fat: 4 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 10 g Cholesterol: 12 mg, Sodium: 562 mg, Total Carbohydrate: 43 g, Fiber: 4 g, Protein: 15 g