pHinding nutritional balance

As published in the Jan 2010 first issue of Rocky Mountain Running and Triathlon.

Calories in versus calories out. That is usually the first thing that comes to mind when athletes go about changing their daily eating habits for the better. Sometimes one might even go a little farther in order to perform better and think about how much protein they should be eating, or healthier fats, or the glycemic index of carbohydrates. It is true that being aware of how protein, fats and carbs affect your health and performance is good place to start. But, believe it or not, there is even a deeper level of nutrition knowledge. This next level of choosing food wisely lies in one’s understanding of how food affects the pH of your body’s fluids.

pH is the measure of hydrogen ions concentrations in the body. What is the big deal about hydrogen ions? Well, too many hydrogen ions released during intense aerobic/anaerobic exercise are what cause the acidic burn in the muscle tissue, not lactic acid. The memory of that feeling brings a tear to the eye, doesn’t it? So if an acidic state of muscle tissue causes that kind of discomfort, then what about too many hydrogen ions in your body fluids like saliva, blood and urine? A big ouch on internal health, for sure! And where do many of these acidic ions come from? FOOD!

Understand that the body is trying to remain in an alkaline state of around 7.35-7.45 on the pH scale with muscle tissue being slightly lower. If you eat in such a way to throw that out of balance on a daily basis then you end up with an environment that breeds sickness, not health. You can relate this to adjusting soil in order to grow food in or adjusting water conditions to keep fish alive in. If your body’s fluids are not adjusted to the right pH, then the acidic environment is a great place to grow things you don’t want like yeast, fungus, bacteria and viruses. It is also a place where you perpetuate inflammatory condition like arthritis, create heartburn and replicate irregular cells (cancer.) Lastly, because the body seeks for an alkaline state in order to stay pH balanced, an acidic environment will rob the bones of calcium (and other minerals) and rob the muscles of nitrogen to try to correct the pH. This ends up being a MAJOR cause of osteoporosis and some muscle tissue loss. So, even if you supplement with calcium and magnesium, but eat acidic foods, all your efforts go to waste as your body steals those minerals from the bone to neutralize the extra acid in the body. Robin Hood would just not approve of and will not fight for that kind of transfer of bodily wealth!

Thanks to nature, you do have a quiver full of flaming arrows to fight off excessive Hydrogen ions. There are many foods that, when eaten, leave an alkaline ash. That means that they sponge up and remove the acids. I am sure you can guess what kinds of foods these might be. And you are right if you guessed produce. Yep, produce is the biggest provider of alkaline minerals. Does that mean you should only eat produce? If you are looking for optimal health and performance, then NO.WAY! The human body still has a need for a small amount of neutral and acidic foods. The trick is to eat about 75% of the volume of food you eat in alkaline foods and the other 25% acidic. So that 25%, remember this is by volume, is where your high quality, lean proteins fit in as well as good oils and small amounts of whole grain on occasion. Remember that is all about balance so being too extreme with acidic or alkaline food causes a problem.

So how does this look on a daily eating plan? Well, starting off the day with a protein shake (Whey protein is alkaline by the way) that has fruit and flax oil in it is great. If your blender is broken, then heat up water and mix your protein and oil in the water while eating your piece of fruit on the side. Or fruit alongside a quick scrambled egg dish cooked on medium heat with lots of veggies like onion, spinach, tomato, broccoli or whatever you have. Any scrambled egg dish can be prepared ahead of time and reheated in the microwave too. Lunch and dinner should center around servings of lean protein combined with lots of raw/lightly steamed vegetables. A big fat dark green salad with all kinds of chopped veggies and a homemade dressing is the best! You can add fruit and nuts to this salad for a gourmet treat. Aim for one of these alkaline feasts a day (see recipe article in this edition). Snacks can be in the form of protein shakes, raw veggies dipped in homemade dressing or fruit and nuts.

Alkaline liquids exist also. Some people make a habit out of waking up and drinking a glass of water with a little bit of lemon or lime squeezed in. That may sound counterintuitive since citrus fruit is considered acidic. Well, before digestion it is acidic, but by the time it hits the blood stream it leaves an alkaline ash. Crazy but true. Any “green drink” or freshly made vegetable juice will be great. And mixing the vitamin packets called EmergnC in water will also alkalize. It is really nice to use any of the above drink ideas in combination with a meal that you know is probably too acidic. At least, you can help neutralize the damage. Well, except for downing your typical can of soda. It takes 25 glasses of alkaline water to neutralize that!

But, what about post-workout drinks? I mean it seems pretty logical that you finish workouts in an acidic state. Actually any stress on the body, including emotional stress causes acidity. Unfortunately commercial replenishment drinks will be acidic, so some athletes choose to make another protein shake and add fresh squeezed juice, honey or some carbo pro in order to get enough post workout carbs. Or slamming some “green drink” alongside the commercial product can help.

I am sure that I didn’t surprise you that Nature’s foods are mostly alkaline. Knowing this should help any athlete in making deeper commitments to eating whole food with a strong emphasis on produce at each meal. Just remember too, that the act of training causes extra imbalances and a whole lot of destruction cellularly. If you want the best chance at recovery, a stronger immune system, low levels of inflammation and a body free of disease, then think alkaline!

These way cool charts are from www.coryholly.com. Lots of great articles in the article section!

Going Gluten Free, Is it for you?

AS PRINTED IN TRIHIVE MAGAZINE OCT-DEC 2009

Not many people like the thought of giving up something they love to eat. But, what if what you are eating is making you sick, slowing you down or stopping the fat loss process. Ultimately, food should do the opposite. It should nourish, revitalize, invigorate, heal and speed up the metabolism. So, to anyone trying to be healthy and perform well, it is obvious that some foods are destructive by nature like sugar, white flour, fried foods, saturated fats, preservatives and etc. If you’re already eating healthy whole foods and still are not getting the results you’re after, some not-so-obvious dietary changes may be worth considering. One of these changes is the idea of going gluten free. Gluten is the protein found in wheat and other grass-based grains like spelt, barley, rye and triticale. Gluten can also appear in “non grain” foods where it is being used as a food additive to flavor, thicken or stabilize.

You don’t have to be diagnosed with full blown celiac disease to ponder the elimination of gluten. Some of the population unknowingly has gluten sensitivity. This sensitivity creates some minor health problems that are not usually associated with what they are eating. The health issues to look for after eating a meal containing gluten are: digestive problems, bloating, intestinal issues, headaches, skin rashes, itching, sleepiness, and/or increased heart rate. Additionally, gluten often interferes with a person’s immune system, which can include these systemic problems: mucous production when not sick, seasonal allergies, foggy thinking, fatigue, aching joints and recurring infections. In a nutshell, a gluten-sensitive person just doesn’t feel energized after eating gluten-containing meals and is plagued with some of the minor health problems listed. If you are suspicious of gluten intolerance, then eliminate it from your diet for three weeks. At that point, it should become more apparent if you are feeling better. Sometimes, after avoiding gluten for a period of time, symptoms will flare noticeably when reintroducing gluten food back into your diet. That is another indicator of gluten intolerance.

So what is a person to eat for carbohydrates after striking gluten off the list? Well, the good news is that maltodextrin, the main source of carbs in your high quality during and post event sports drinks, is filtered enough to remove the gluten even if wheat was used as the source of carbohydrate. Also, many U.S. companies use corn as the source of maltodextrin anyway, and corn is gluten free. So the during and post workout liquid replenishments stay intact, but what about whole food meals? Instead of bread, pasta, bagels and etc, try potatoes, brown rice, hard squashes, fruit and vegetables to meet dietary carb needs. As long as you refuel properly, you will meet your energy needs for the rest of the day without the gluten products. Strive to keep your meals balanced with lean proteins, healthy fats and produce based carbs (with occasional brown rice). This approach will help minimize the difficult adjustment away from your favorite gluten rich comfort foods. It is a tough adjustment for some, but feeling and performing at optimal levels is well worth the sacrifice. And serving your favorite meat sauce over baked winter squash instead of pasta is a yummy place to start. Or in place of your favorite warm, chewy and buttery sourdough dinner roll, you could try…

Chili Pepper Potatoes

4 medium sweet potatoes or yams diced

¼ cup Extra Virgin Olive Oil

1 tsp. pwdrd garlic

1 tsp. paprika

1 tsp red chili pepper

1 tsp yellow curry pwder (optional)

Sea salt/ground pepper

Dice potatoes to desired bite size pieces or cut into wedges. Peels optional. Place rest of ingredients in a Ziploc gallon bag. Mash bag to mix. Add in potatoes and mix until well coated. Pour all contents onto baking sheet and bake at 375 degrees for approximately 30 minutes or until done to desired tenderness.

Protein shakes for endurance athletes

BJ POWERS UP HIS OWN SHAKE. NOTHING LIKE WORKING OUT IN ORDER TO EAT YOUR FOOD!

If there is one thing that you should change about your current eating/post workout recovery habits, it would be the addition of protein shakes. A protein shake accomplishes many objectives at the same time.

First and foremost, it gives your body excellent building/recovery materials. Most people need to eat more raw fruit, more high quality protein and more Essential Fatty Acids (EFA’s.) Shakes are an easy and tasty way to accomplish this. Also, by adding smoothies to your daily eating habits, you avoid the probable chemical laden/empty food that you would have eaten instead.

For post workout purposes, recovery shakes are a vital piece in the recovery puzzle. When your body finishes working out, the muscles have a 15-45 minute “glycogen window.” This window is your only chance to quickly restore your muscle’s glycogen levels quickly and easily. The whey protein combined with the fresh/frozen raw fruit will produce a slurry mixture that will hit the bloodstream much more quickly and restore the muscle and liver glycogen much more effectively than solid food choices that have no protein, ie..bagels, bananas. Adding the oil to the shake is extremely important in the area of reducing inflammation, supporting hormone chemistry and also repair work.

Make sure that after a workout your shake has about .5 grams of carbs per pound of body weight. The optimal recovery drink ratio is 4 grams of carbs to 1 gram of protein, so add up what you’re putting in the blender. The protein is easy to measure, but you will have to think through the carbs you have added. After a workout, it is common to need to use not just fruit, but fresh juice and or carbo pro(pure maltodextrin) or honey in order to get enough in.

Food may still be eaten and should be eaten post workout. But, drink the recovery shake first and then eat a meal (more carbs + protein) about 30-60 minutes after that depending on how long you worked out for, how much you weigh and how hungry you are. As a general rule, when exercising an hour or more, make sure to have a meal after you have had your recovery shake. The whole food meal should have similar carb content as the shake for those longer/harder days. On the shorter and easier days, sometimes a good thick shake will hold you for a couple of hours.

If you have not done a workout, you can still have a protein shake for breakfast, lunch or snack (leave out the carbo pro/honey) as they are just great meal replacements. If you try to purchase a smoothie from a smoothie bar, make sure you request to add enough protein to equal at least 20 grams and go without the frozen yogurt varieties. If you want to use the smoothie as a snack/meal replacement, then go with 1 gram of carb(or less) per 1 gram of protein. So that is basically one scoop of protein per piece of whole fruit(or 1 cup berries) used.

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ESSENTIAL RECIPE:

1-1.25 cups fresh or frozen fruit (20-25 grams carb)

1-2 scoops (~20-40 grams) whey protein isolate

1 cup liquid— distilled water, fresh juice

1-2 tablespoons flax seed oil

½-1 tsp vit C powder (calcium ascorbate) or EmergenC packet

*0-2 scoops Carbo pro (0-50grams) or raw honey

*Only post workout

OPTIONAL INGREDIENTS

Creatine

Glutamine

Green food,

Super seed

INFORMATION ON SMOOTHIE INGREDIENTS

Fresh or frozen fruit: Fruit contains the sugar fructose. Fructose is the only carbohydrate that will restore liver glycogen and is therefore an important ingredient. In season, local fresh fruit is always a good choice. At other times, frozen fruit is a great option. The cheapest source is Costco’s frozen fruit selection. These bags of fruit are also very good quality as they have been selling some organic blueberries in addition to strawberries and mixed berries. Another option is to peel, break into pieces, and freeze bananas in little ziplock bags. Freeze ¾- 1 whole banana per person per bag or double that if you are always fixing smoothies for two and have a blender that can handle the load. Experiment with fruit combinations to find ones you like. Fresh mangoes, pears and strawberries are great.

Whey protein isolate: A high quality protein that is easier to digest and lower in fat than other forms of protein. Whey protein is also cheaper, non heat damaged and uncontaminated form of protein as well. In order to rebuild muscle and repair cellular damage sustained during prolonged or intense exercise, one must eat sufficient amounts of protein not only after exercise, but throughout the day. There are many places that one can purchase whey protein. The prices vary according to the type of whey protein. Whey protein isolate is the highest quality and can run a little more money. Other whey proteins are blends of hydrosolates, isolates and filtered whey protein. These are still high quality protein sources, but realize that you get what you pay for. Locally, a brand that is economical and pretty good, although not completely isolates is Optimum Nutrition. 1 scoop (about 23 grams) works for many endurance athletes less than 150 lbs (use more if you weigh more.) On occasion, after extremely hard or very long events, one would use more protein.

Liquids: Distilled water is the first choice for a liquid. Sometimes adding soy milk will give the smoothie more of a creamy texture. Plain yogurt will do the trick also. After long workouts, fresh squeezed juice is a must. After a short day, you may not need juice. The preferred juice would be fresh squeezed grapefruits or oranges. Adds great zing, helps alkalize the blood and rev the metabolism. Please avoid using cows milk.

Flax Seed Oil: This oil supplies the Essential Fatty Acids. The dominant fatty acid in flax seed is Omega 3. Our food is filled with tons of omega 6 fatty acids, which are not completely bad, but most people end up with too much of it and not enough omega 3. The human body functions far better with large amounts of omega 3 fatty acids. The right fatty acids will be used by the body to build and maintain healthy cells, shorten recovery time, enhance growth, develop the brain, reduce inflammation, protect joints, provide materials to make hormones and increase your metabolic rate. One should buy flax seed oil sold in dark containers in the refrigerated sections of most any health food store. Use 1 TBS per 50 lbs of body weight per day as a general rule. Double that if you have an injury or inflammation.

Carbo pro: A powdered complex carbohydrate. After a long endurance activity of over 60 minutes, one needs more than the fruit and juice in the smoothie. In this case, adding some Carbo-Pro would be a great idea. This complex carbohydrate will help restore the muscle glycogen used during the aerobic activity. If your body weight is less than about 130, then 1 scoop may be enough. The heavier you are and/or farther you go, the more you will need (up to 3 scoops.) make sure to boost protein accordingly. This product can be purchased at the Salt Lake Running Co. You may also use raw local honey as an excellent carb source.

EmergenC, Green Food, Super Seed: These are all fabulous additions to any smoothie. Any one can use more of these nutrients. EmergenC greatly aids in recovery. Besides the vitamin C it always has, there are good amounts of potassium in it too. Green foods and Super Seed add grundles of good stuff to the smoothie. These items will turn your normal smoothie into a serious super food that will nourish and rebuild your body like nothing else can. These items can be found at any health food store.

Creatine and Glutamine: Many people who have heard of these associate them with bodybuilding. However, they play a great role for endurance athletes as well. These supplements greatly add recovery, increase muscle strength and bolster the immune system. These can be added in powdered form, measured using a teaspoon. Use 1tsp of glutamine twice a day. Refer to a creatine chart for proper dosage.

A WORD ON BLENDERS

The blender is the most used tool in a healthy person’s kitchen. Investing in a good one is worth the money. Check for a blender that has metal teeth on the bottom of the jar that won’t strip out when blending frozen fruit. Hamilton Beach makes a decent one. The blender of all blenders is the Vitamix Super 5000. It is the same kind of blender used in the commercial smoothie business. The home models have a 7 year warranty and will not only blend anything, but last forever. You can also purchase a second dry blade jar to grind fresh grain into flour, or chop herbs. You must order this direct from Vitamix. You can also try the Blendtec blenders. Not too bad either although I still prefer the Vita mix.

Electrolyte capsules-salvation in a gelcap

There is always a lot of talk about hydration and electrolytes for longer races and many an athlete gets scared off by the term “hyponetremic.” But, when do you actually need to start using electrolyte supplements? Don’t some of the gels and drinks have electrolytes in them? How much do you need per hour? Do you get enough sodium from your diet to compensate? Well, grab a salt shaker and have a quick read. Okay, not really. Grab some water with a Nuun tablet thrown in and then take a seat.


Daily intake
First and foremost, let’s get the daily sodium thing straight. You don’t need more sodium added to what you are currently eating. Trust me, most Americans, athletes or not, need to cut back. But, you already knew that right! However, there are times in the day or two leading up to a long and hot race, that many a pro/elite athlete can be found adding salt to their meals more than normal. Just realize that these people aren’t doing this day in and day out. Only coming up to a race or during extreme training. For the rest of us, back away from the salt shaker… and canned goods…and frozen foods…and boxed meals…and restaurant food…and

Race day intake
If your event is under 2 hours long: most gels and/or drinks will have enough in them to do the job. The only exception is if the weather is hot (80F+) and humid(65%+) or much hotter than you are used to. In that case, it is wise to take a one hour dose as outlined below.

If your event is over 2 hours long: Now it is time to plan on taking in what you really need to perform and feel your best. This is a tough one because everyone’s needs are different. I have seen people say they are happy with 300mg of sodium an hour while others go with 500-600mg/hr. The most I have seen is 1000mg/hr for a hot and humid ironman.

Now is the time to plan out your nutrition intake for your race. You have got to sit down and take a look at what gel/drink you will be taking in for carb needs and find out how many electrolytes are already in them. Make sure you are getting all the electrolytes too. That means sodium, potassium, magnesium and calcium.

The average dose is going to be based off the sodium number with most athletes taking in about 300-500 mg/hour. If you are a heavy sweater with salt stains on your clothes, are racing in a hot, humid environment, and/or still experience cramping then up that hourly dose. Personally, I took in about 500-600mg/hour during Hawaii 70.3 and felt great.

Products
Some people at electrolyte powders or drops to their drinks, but most people prefer to take capsules with them. Just remember to read the label for dosages and add that number to the sodium you will be consuming through other race day carbs. You can carry your gelcaps in a baggie that can be put in a racebelt or short pocket. Also, there is a cool little gadget for bikes and racebelts called saltstick that will hold your caps very well and are easy to get to. Another option is Nuun tablets that can be dropped into water or even put on your tongue to dissolve(well, at least that is what Desiree Ficker did when she took second at Ironman Hawaii.) The already come in a convenient dispenser.



We have all these products for you to try at SLRC so make sure to try out what you think you will need on your longer workouts. If you want to look at labels ahead of time, just click on the pictures and that will lead you to the product website. So now is the time to pick your poison and let the “good times” roll!

Green Food-- Nature’s Powerhouse

Some people call it lawn mower clippings, some jungle juice, or maybe wetdog. Whatever you name it, it is still good old green food. Is it really that bad? Like wet dog bad? Well.....maybe at first. I think I gaged the first time or two(or three) I tried it, but since my desire for optimal health was strong, I stuck with it and lo and behold I have come to find that yes! Green food really is natures powerhouse! And now, I crave a nice jungle shot to right every wrong and bring peace and harmony to my body.

So here is the real deal on green food. I get people asking me what kinds of foods and/or supplements they should be adding to their diet. While I did a short blog on multivitamins, I would be remiss if I did not now mention the multicategorical item of Green Food. Seriously, a good green food will be both a food and a supplement. It will fill the gap in the lack of whole food produce intake, provide protein,cholorophyll and vitamins, minerals and enzymes. When people are really struggling with immunity or training hard (or breathing on a daily basis) I recommend that they take this every day. It does an amazing job at helping people just flat out feel better and gives them a bit of an energy boost too. I know of people who say they feel more calm and relaxed after taking it. Sounds kind of out there, but green food does a nice job at restoring a healthy balance to the alkalinity of the blood and some of the chemical/hormonal pathways in the body.

So what is in Green food? Well there are different brands and shapes and sizes, but all in all, green food contains different combinations of dried grasses, algae, vegetables, legumes and sometimes fruit. The best products are heavy in the grasses and algaes(like spirulina) and usually have some added enzymes too. They are sold in powdered form and have to be mixed with a liquid or thrown into a smoothie. Now, you can get capsule versions of some products, but it is easier to take the full dose as a powder rather than alot of capsules. Also, the body seems to absorb the mixed powdered versions better and people feel the effects more strongly and immediately. Whatever product you decide to use, just remember that if you don't like the taste right off, you have to committ yourself to taking it for 3 weeks NO MATTER WHAT! Just mix it in only 4-6 ounces of water and slam in one gulp. I promise that after 3 weeks, you will be fine with it. But, you do have to hang in there and do it for the sake of your body. If you are going to mistreat your body with flour, sugar, damaged protein and preservatives, then give it a break and help it recover and restore by taking green food. If you aren't ready to make any other changes in your diet right now, then at least do this!

Oh and here is an excert from a great article on Green Food from CoryHolly.com that talks a bit more about the importance of green food and most especially Spirulina. Also, the above pictures of the green food containers are linked to those product specs and reviews on iherb.com

Functions
In case you haven’t noticed, a very large and impressive category of “green foods” has established itself within the domain of the natural foods industry. The GREEN MACHINE has permeated every sector, providing nourishment and life’s missing ingredients to athletes,young children, busy executives and convalescing seniors. So many of us are adding these concentrated, freeze-dried superfoods to our dietary menu, hoping for more energy,improved detoxification and a reliable source of antioxidants, enzymes, vitamins and minerals.

Let’s be honest. Few of us consume the quantity of organic green vegetables we know are necessary to augment a good diet. Green plants, like spinach, kale, spirulina and chlorella,sustain our bodies with chlorophyll - that magnesium rich, alkaline green pigment responsible for converting the energy of the sun into living matter. In fact chlorophyll should really be classified as an essential nutrient. Its positive affects on wound healing, organ restoration and athletic performance are truly phenomenal.

Many excellent varieties and choices of green foods exist - powdered mixtures which combine a plethora of exotic and health-promoting substances, such as plant extracts, enzymes, lecithin, friendly bacteria (probiotics), alfalfa, barley, wheat grass, bee pollen, seaweed - all in a base of algae, the focus of this article.

Spirulina is a blue-green algae. Its natural blue pigment is called phycocyanin, a compound known to protect the kidneys from the adverse effects of certain drugs. Spirulina has a filamentous structure with soft cell walls that are easily digested. Spirulina is about 60% protein, so in terms of protein density it stands alone in naturally occurring foods. To give you a practical perspective, 10 grams of spirulina provides 6 grams of protein, compared to the same weight of fresh whole egg (1.2g or 12%) goats milk (.4g or 4%) halibut (2.7g or 27%) soybeans (1.7g or 17%) or venison (3g or 30%). In terms of net protein utilization (NPU) however, spirulina takes a back seat to eggs (94%), milk (82%), fish (80%) chicken (67%)and soy (61%). Spirulina scores a modest 57%, but because it is so high in total protein content, it actually outscores every example mentioned in terms of total usable protein. spirulina sports a milligram of iron per gram, thousands of bioactive enzymes, omega-6 and omega-3 fatty acids, trace elements, a 2:1 potassium to sodium ratio, 2 mcg of B-12 analogues, superoxide dismutase (SOD), 10 mg of gamma linolenic acid (GLA), mixed carotenoids and 3 mg of beta-carotene, making it the world’s most concentrated source of this provitamin. Most people are carotenoid deficient and taking spirulina as a supplement could immediately remedy this concern.

Supplement Recommendations
I have consumed spirulina for more than twenty years in powder, capsule and tablet form. My favourite method involves adding 10 grams of Hawaiian spirulina pacifica to my post-workout protein shake, where it is mixed into a slurry in a blender with fresh raw bee pollen and whey protein isolate (among other things such as organic fruit, The Sport Oil, creatine, etc…). I also use a green mix which includes spirulina and chlorella. First time users should start out with 500-1000mg and build up gradually. It’s one of Nature’s most potent super foods, so ease into it just like exercise. Spirulina can be taken before exercise, between meals or combined with other foods. Get creative.

So it is time to give this a go!!

Deb's Favorite Breakfast.

THIS ARTICLE IS IN THE CURRENT JUNE 2009 ISSUE OF TRIHIVE


Long gone are the days of cold cereal. It was a step I had to take given that I discovered in my early thirties that I was having insulin problems and came from a family of diabetics with a lot of health problems. As an endurance athlete, trying to limit grain intake can really complicate a breakfast where oatmeal reigned supreme. My initial concerns were: how do you meet your carb needs when they are high? Is protein at breakfast really necessary? Should I have fat if I am trying to lose fat? After much research and study, I came to the conclusion that breakfast really is extremely important and if you do it right, your body will do a better job at performing well, feeling well, and looking well.

My first 2 changes were adding a full protein serving to my breakfast as well as using fruit as my main source of carbohydrate. Protein is just a must to give your body the amino acids it needs to repair and to create an even insulin pattern. Whole fruit is a perfect choice for a low to moderate glycemic carbs that will stick with you longer than you think when combined with whey protein or eggs and some fat. Even on my early swim days when I am really hungry by breakfast, I totally look forward to my fruit and protein breakfast. As long as I have had my recovery drink immediately following my swim, then I am cool with using fruit as my solid food choice. I do protein shakes quite often in the morning if I haven’t worked out yet. The recipe I use is on mysaltlakerunningco.com. And yes, I do use 2-3 tablespoons of flax oil a day in those shakes. But on those days when I want a “real” breakfast, my favorite breakfast by far is a scrambled egg omelet with TONS of onions (a great antiviral and blood clarifier,) spinach, tomatoes and feta cheese. I then add good sized pear to that and I am ready to rock. No headaches, no 10am crashes or energy swings, just feeling good, feeling full and properly fueled. To top it off, this is how all 5 of my kids eat too. The rare organic Shredded Wheat with no added sugar is a treat for them. Lucky kids, ehh?

Deb’s Favorite Scrambled Veggie Omelet Breakfast
½ onion chopped
1 cup baby spinach
¼ cup chopped tomato
1 TB feta cheese
3-5 egg whites--depending on body weight.
1-2 egg yolks
Sea salt
Fresh ground pepper

In a bowl, scramble eggs, salt, pepper and feta. Set aside. In a non-stick pan, cook onion until translucent and then add spinach and tomato. Cook for only 30 seconds or so. The spinach should still be unwilted. Make sure heat is now only on medium and then pour egg mixture over the top. Cook it slow enough so the eggs don’t ever brown. Stir every minute or two. It should take about 4-5 minutes to slowly cook the eggs. The spinach will wilt by the end. Dump onto a plate, add plenty of fruit and you are ready for a breakfast fit for a champion!

EATING OUT WITHOUT PUDGING OUT

THE FOLLOWING ARTICLE WAS WRITTEN FOR AND APPEARED IN TRIHIVE MAGAZINE APRIL 2009

In general, triathletes(and runners) have the best of intentions to eat like champions. This is pretty easy to do when you’re preparing your own meals. It’s harder to do when you have to eat out. One winter night, my six-year-old son, Jansen, decided he REALLY wanted to go to Chuck-A-Rama for dinner. My husband and I were way too tired and hungry to argue with the kids so we found ourselves dishing up dinner on the nice warm plates associated with the all-you-can-eat buffet. Ironically, it was easier to eat healthy than I thought it would be. Follow me through the buffet one plate at a time.

Plate #1 - GET YOUR GREENS
When you eat at any restaurant, your first thought should be, “How am I going to get my raw vegetable that is packed with the nutrients I need to repair my trained body?” The most obvious answer is the salad bar or a salad made with dark greens like spinach and spring mix. Iceberg lettuce has very little nutritional value. Try to get as many other raw veggies as you can stand, beans, and nuts. Don’t ruin your salad with the dressing – go for a vinagairette or a lite creamy dressing.

Plate #2 - THE MEAT OF THE ISSUE
Your next priority should be to get a lean animal protein such as chicken, fish or turkey (not breaded, of course). This should be an easy task at most restaurants. Remember, however, that overcooked protein is damaged protein that your body can’t absorb very well.

Plate #3 - CARB WITH CARE
The carbohydrate serving at restaurants should be kept to about the size of your fist. If you are working out more than 90 minutes a day, you can double the serving. Remember that you should be eating the majority of your carbs during and after your workout, not six hours later. The smartest carb choices are potatoes, brown or wild rice, fruit and steamed high starch vegetables.

Plate (or cup) #4 - HYDRATE
Hydrate all day, every day, but especially when you’re eating out. Filtered water is the best choice. If you absolutely have to have something else to drink, then add it to the dessert category.

Plate #5 - WHAT ABOUT DESSERT?
Dinner out with family or friends only gets better with dessert. If you ate a big salad, lots of protein and the right amount of high quality carbs, you should be pretty full. Luckily, this gives you a perfect excuse to share a dessert. You can have your dessert and keep your waistline as long as you avoid overindulgence. I believe the only dates you should make an exception on are race days and your birthday. On those days you deserve and should have as much as you want.

Plate #6 - QUALITY IS WORTH PAYING FOR
Do everything you can to pick eating establishments that offer the freshest food possible and that cook with real ingredients. The higher the quality of food, the better you will feel about eating out, even if it does mean spending a little more.

Picking a Multi Vitamin

Decisions, Decisions. Nothing can seem more daunting than picking a multi-vitamin. Every vitamin company has one. So what’s a person to do? Well, there are some really good options out there so let’s take a look at some of them so you can get an idea of what kind of daily Multi may meet your needs.

Let get one thing straight before we start. A ONE –A-DAY MULTI VITAMIN IS NOT ENOUGH! Seriously here, a single capsule only holds enough micronutrients to prevent serious diseases like scurvy. The RDA quota that is met by these One-A-Days is a daily allowance necessary for basic survival…not thriving, or training, or racing or looking and feeling younger. If you want to give your body all the micronutrients necessary for many years of vivacious living and training, then you have to back up that desire with the right daily nutrition routine. So here are some multivitamin options to consider. Review the info, links and price points and decide what might work for you.

Nature’s Way ALIVE! Multi
This 3 a day multi is a basic starter multi. I ask people to get the form without iron so that you can take more of them in a day if you need to on high training days. You would have to add iron and a full bone mineral matrix with at least calcium, magnesium, silica, and boron. Nature's way is a Utah based company.


Cory Holly’s Essential pack
A great daily pack of about 7 capsules. Specifically formulated for active people wanting optimal health and performance. The essentials pack is part of a daily system for athletes and can be purchased alone or with other products like Whey Protein, Sport oil, and C7, a carb/electrolyte drink. Formulated by Dr. Cory Holly of CHI institute.


Life Extension Foundation’s multi
Life extension is the first organization to really do independent non government funded or non pharmacuetical research on health, nutrition and hormones. This is a 9 a day multi based upon over 30 years of their research. You must become a member to get the best price and they have really good yearly sales when they go to update the multi. Need to add iron to this.


Master Control Formula
With 6 capsules per pack, you get 12 a day when you take one morning and night. Another comprehensive active person’s multi formulated by Dr. Mark Sisson a former elite triathlete. Need to add iron to this.



So there are some good ideas to look at and start with. Are there other good ones? Yes! Just compare the facts panels and prices to what is listed above to get an idea if you are paying a fair price. I do feel that all examples above are fairly priced for what you get.

Do you need to add anything to these? I have listed those without iron, however, you still need to add your Fish oils and calcium/magnesium. Also, everyone needs to add more vitamin C, hopefully to your protein shakes. And yes, there are many more adjunctive nutrients for brain, joint, hormonal and cellular health. But, start with a high quality multi vitamin at the very least and you will begin to build a foundation that you can add to later.

The parting message is…if you take your health seriously, you will need to take a broad spectrum multivitamin! Take it morning and night to feed your body constantly. You will recover faster, feel better and age slower if you do.

Kick That Cold Carrot Concoction

We all know that dreaded feeling of the winter blues invading your body and taking hold with it’s death grip around your head, chest, stomach and/or muscles. Such a drag to know that YOU are about to. get. SICK! But, if you are lucky, you just might beat the odds and kick it to curb before it arrives to camp out in some cozy corner of your body.

Seriously though, there are some real deal natural methods of fighting and/or lessening the blow of illness. The trick I would like to pull out of the hat this time is what we’ll call the Kick that Cold Carrot Concoction. The ingredients will go right into your body and start fighting viruses and bacterias like crazy. The big guns in the drink are raw garlic and raw ginger. Garlic has been used for thousands of years to fight of disease and infections. There is a lot of folklore that surround this bulb, but science has started to back up the medicinal uses to help people understand that it does more than just fight of Vampires. There have been many successful studies done on it’s capabilities to kill of virus, bacterias and fungal infections in the body. Garlic also has powerful cardiovascular protective and free radical properties. The more raw garlic you eat the better. Then, there is the ginger. This root is a superstar at helping the stomach and intestinal tract. It is a bit spicy so go easy on how much you use at first. Finally, there is the nutritionally powerful carrier liquid of carrot juice. Freshly juiced whole carrots are best for sure, but using a store bought organic 100% carrot juice will work if needed.

So here is the easy recipe for one person

INGREDIENTS:
2-3 cloves of garlic with skins off
A small ¼ inch chunk of ginger root peeled
Raw carrots—enough to make 4-6 oz of juice

IF YOU HAVE A JUICER:
Put garlic gloves and ginger root in tube first, but don’t turn on juicer. When you start adding carrots, then turn on juicer and juice until you get 4-6 oz of the carrot concoction.

IF YOU DON’T HAVE A JUICER:
Use the store bought organic 100% carrot juice and pour 4-6 oz in a blender. Please do not puree carrots as that will be way to thick of a drink. Press the garlic through a garlic press into the blender and grate the ginger root into the blender also. Blend briefly.

WORD OF CAUTION:This drink should be taken on an empty stomach. Drink it all at once and drink it fast. It may be quite spicy and may make you sweat, chill, momentarily dizzy and burn in the stomach briefly. Drink water immediately and then eat a meal. However, you may have to sit for a second before eating. I am not kidding about this either. But, to resolve any concerns you may have, I have added this great little video of my 5 kids taking a shot of this drink and surviving.

So give this puppy a serious whirl when you are fighting an ailment. Take it once or for a couple of days if necessary. Remember to keep the drink to 4-6 oz and not put in too much ginger. So here is to your health...now, get back to training!

Your Story--Tracy H.--50 yrs.

My story begins as a full-time professional athlete, competing internationally for Canada as a Ballroom and Latin dancer. To support my habit, I taught 35-40 hours a week of dance lessons plus everyday a 2 hour practice session with my partner and two hours of ballet and stretch classes on a weekly basis. I also studied for exams to get a PhD in dance method.

I took handfuls of vitamins and looked great, swirling and twirling in beautiful dance costumes. I was super lean, could kick to the sky and split to the floor, I was a respected champion in my field. Little did anyone know that inside I suffered with chronic constipation, mental fatigue, yeast infections, painful hemorrhoids, bronchitis and debilitating migraine headaches.

Back then I never thought of drinking water or eating raw food. I lived on easy to find fast food, plenty of hamburgers and French fries and high refined carbohydrates and lots of trans fats. I just wanted to get filled up, and thought 'food was food.' I had no idea that food quality was so important and I never associated my diet with my health problems. I thought my health problems were genetic; at least that's what I was led to believe. After all, my mother, sister and grandmother all suffered from the same ailments as I did.

On the outside, my appearance was clamorous and I performed extremely well, but on the inside, I was tired, physically worn-out and mentally burnt-out. I couldn't cope with the stress and the pressure, so…I decided to retire. This meant forfeiting my career status. I was 24 years old!Boy, if I knew then what I know now!!!

Everything changed when I met Cory (my husband). He explained his philosophy (in graphic detail), sparked my interest in preventive medicine and helped me to understand the importance of whole food. As a result of following his advice and applying the ten principles revealed in his Recipe for Health, I am literally 'born again'. At 50, I'm stronger and faster than I've ever been. All of my former health problems are long gone, and I know it's because of how I nourish my body with high quality food and drink. Nutrition is a science and I now realize that food can heal the body or act as a poison. What a revelation! Never underestimate these wise words...

"Let your food be your medicine and your medicine be your food."- Hippocrates

Today, I prepare all my own meals, which gives me the knowledge of what I am putting into my body. Buying pre-made, pre-packaged food with unknown ingredients are the real silent killers. Like most active people I want to spend the least amount of time in the kitchen and be as productive as possible. Whole food, as close to nature as possible, fresh and raw or lightly sauté meat, fish or chicken in coconut oil is the only healthy healing food that I put into my body now. The rewards are tenfold.

Filtered water, freshly squeezed fruit juice and protein shakes are the liquids I consume on a daily basis. I eat a large green salad with homemade dressing and a protein for dinner and a vegetable plate with a protein for lunch. When I need a starch for more energy I will have wild rice, yams or manna bread. And don’t forget, I take plenty of vitamins, minerals and EFA’s to protect my immune system. Pretty simple stuff!

Having said all this, it is also important to understand that I have learned to know my body very well. I know when it isn’t working at optimum levels and what the causes are of any symptoms I may have. I do not take any over the counter drugs or prescription drugs, which is quite an accomplishment at my age. It‘s obvious that this system is working for me. I keep the excess body fat off and remain lean year round, no PMS or headaches or achy joints. I never would have guessed 30 years ago that diet had anything to do with performance. I will never go back to my old ways of eating, it’s poisonous. I just wish everyone else could see the light too!

Tracy Kaye Holly BIO
Tracy is the Executive Director to the Cory Holly Institute and a CSNA (Certified Sports Nutrition Advisor) Master. She is the author of several books including “The Athlete’s Cookbook” and “Sports Nutrition for Kids”, and writes for several national health magazines.
Tracy lectures to children, teens and women’s groups on health and wellness and staying fit for life. Tracy has an eclectic background as a professional international competitive Ballroom and Latin dancer and continues to teach. She has competed as a Masters athlete in Fitness and Bodybuilding and works as a professional Emcee for these events.

Recovery

By Rhielle

A lot of runners that I talk to tell me that when they get done with a long or hard workout, they feel depleted and just want to sit on the couch and watch TV or sleep all day. Other people talk about how it is so hard to find energy to complete the training set out on the training schedule for the week following an especially long run. There are a few reasons for this struggle. Most of it comes from a lack of nutrients during and after the exercise.

During the run, your body needs to intake four key elements: water, carbohydrates, electrolytes, and protein. The duration and intensity of the run will dictate the amount of each of these three things you need to take. We talked last week about taking electrolytes and including them in your running diet so I won't go over that again.

Water is one of the most important elements. If you get dehydrated, you put your body at risk of huge core temperature swings causing problems that range from hypothermia to heat stroke. In order to determine how much water one must take, each runner must determine his/her own sweat rate. The best way to do this is to weigh yourself before and after a workout. You will have to weight yourself undressed though on both occasions so your sweat on the clothes doesn't mess up the second reading. The difference in weight is the amount of water you should have been drinking for optimum performance. So for every pound you lose, that requires 16 oz of water to replace it. Once you lose 2% of your body weight in water (2.4 lbs for a 120 person), your performance will suffer and it will take much longer to recover. Drinking water is something that you must train with. The body can adapt to running with stuff in your tummy as long as you practice it before hand. If you don't, you risk throwing up, dehydration, and poor performance.

Carbohydrates are that thing that people think of as the highest form of evil. However, if you don't have any carbohydrate to burn, the percentage of fat you burn during your run will be reduced. (Isn't burning fat one of the goals in all of this?!) The reason for that is that unlike fat, carbohydrate is a rich energy form that doesn't take a lot of energy to access and burn. So your body will use carbs in conjunction with fat, for energy during the run. The liver and muscles stores about 2 hours worth of carbs so once you run out of that your body will use the next easiest thing to burn, protein. To prevent burning protein(and losing muscle) during a run, you must supply your body with enough quick access carbohydrates. Most people ingest about 50-75 grams grams of carbs every hour following the first hour. That means one gel every 20-30 minutes. Taking gels also helps you drink water because you need something to wash that stickiness out of the mouth. Not to mention that you have to drink water with it so it can be digested without making you sick.

Finally, protein, the number one culprit of the post workout drag. As mentioned above, you must ingest carbs to prevent burning protein. You can also ingest protein, but you typically only want to do this in events lasting more than 2.5-3 hours. All you triathletes, marathoners, century riders, this stuff is for you! I know that eating a hamburger while exercising doesn't sound too appealing so thanks to nutrition companies, like hammer nutrition and first endurance, there are other ways. Usually, you drink it in powder-mixed-with-water format. Protein is also the essential element to post-workout recovery. The explanation for why is a bit long so bear with me.

Exercise is catabolic. That means it breaks tissues down. When you exercise, you break the muscles down and they come back stronger the next time, right? Almost. Your muscles come back stronger only if you have given them the building blocks to do that. Muscles are made out of protein which is why it is essential to take protein after a long run. Also, absorbtion rate of protein will rapidly decrease just 30 min. after you finish exercise. So make sure that you are getting your recovery drink, smoothie, or other source of protein down the gullet within one half-hour after your workout is over. For those of you who are exercising for more than 2.5-3 hours, start taking the protein during exercise with the other three elements: water, electrolytes, and carbs. I recommend Hammer's Perpetuem, it works well for almost everyone that I talk to.

Electrolytes-Use Them and Abuse Them!

By:Rhielle

Electrolytes: what are they, how do you take them, how much do you take? People throw around all kinds of nutritional information that can be confusing and even contradictory. How does one decipher the code and figure out what is really best for your body when you are working out? The best way is practice. If you find something that works, practice with it. But finding out what to practice with, on the other hand, can be hard and confusing. So today we will talk about what electrolytes are and how to use them to your benefit.

An electrolyte is simply a chemical used by your body to conduct the electrical impulses that your body uses to function. Think back to Biology 101, you may remember that your body uses electricity to send signals across your nerves and your nerves make your muscles work. Some electrolytes you can watch for are: sodium, potassium, chloride, calcium, magnesium, and a few others. Having a balance of electrolytes in your body will help prevent cramping as well as dehydration. The three ways that people take electrolytes are through gels, through pills, and mixed into their water.

Taking Es through a Gel: If you look on the back of any energy gel, you will see a list of electrolytes that it has in it. Next to that, it will say how much of that particular one is in the gel. The dosage of Electrolytes in gels is very small compared to other sources. However, if you are not running in heat and are a very light sweater, this may be sufficient for you. Check out E-Gel for a good example of electrolytes in gel form.

Taking Es in Pill Form: A few nutrition brands make electrolyte pills. Depending on the brand you get, the kinds of electrolytes and dosage will vary. If you cramp up easily, this may be the best way to go. You can take up to four or six pills/hour (depending on temp and sweat rate). Check out Hammer Nutrition's Endurolytes for a good example of electrolytes in pill form.

Taking Es in Drink Form: Many people think of this as Gatorade. That is right, Gatorade is the original electrolyte drink. However, you may as well just make some koolaid and throw in some salt. There are better ways and this is likely the easiest way to take electrolytes because you can balance your hydration while you are taking them. There are many products that you can get that are pure electrolytes. After depositing this into your water, you have a personally mixed hydration concoction. Check out Nuun or Elete for good examples of drink based electrolytes.

Determining the dosage of electrolytes is the tricky part. When I tell people about electrolytes, I usually tell them, "I have never met anyone who has ended up in trouble because they had too many electrolytes. You usually just sweat the extra out. However, if you don't have enough, you can become hyponatraemic (water poisoned) or get muscle cramps. So use them and abuse them!

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