tag:blogger.com,1999:blog-8982552851780586912024-03-21T11:31:01.944-07:00Moving Mountains for Marilyn Delicious information and education on Nutrition. Humor thrown in because laughter really is the best medicine. All posts provide evidence-based information, when my own professional opinion you will know it.Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-898255285178058691.post-2585667715307321062016-04-15T11:27:00.004-07:002016-04-15T11:27:29.965-07:00Diet versus Exercise.... Which Holds The Key And Which Revs The Engine?<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5fwI4d8BRAStk8Z6cAPbeUZt4047WYwi2ofgfdXeuFUReDu0OUPqoW95HUdrY6c2OYJbeJICcjRaxbGUnWub7y8G_dt10R9NB8apGTdMGrOpSZFPirgf_Zk5XrvRdf0SKxU2MKV7mBcU/s1600/pine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5fwI4d8BRAStk8Z6cAPbeUZt4047WYwi2ofgfdXeuFUReDu0OUPqoW95HUdrY6c2OYJbeJICcjRaxbGUnWub7y8G_dt10R9NB8apGTdMGrOpSZFPirgf_Zk5XrvRdf0SKxU2MKV7mBcU/s320/pine.jpg" width="320" /></a></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">“Obesity…” <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">“Increased arterial stiffness…”<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">“Cardiovascular disease…”<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">It’s not uncommon to read or hear
these three health issues scrambled together in the media, whether it’s a <i>New York Times</i> headline, a buzzworthy
"need-to-know" article, or a trending Facebook post. Maybe you’ve
seen a headline like this in the news lately…<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">“Obesity Linked To Stiffened
Arteries and Cardiovascular Disease”</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">…and you think to yourself, “Well,
duh!”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Or maybe you read a headline that
offers an approach on to how to fix this, such as:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">“Eating Less Junk Food and Jogging
More Reduces Weight and Decreases Cardiovascular Disease Risk in Obese
Individuals”</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">And then you think, “Well, double
duh!”<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-MBqU_YZrWC1Gbm4FGHxI1W5_z64UfjTu1RFddZU9DHlKHk5vO6_8OYJAE9EMJNCKLEwOzf-UTTV-n4ETEZqQudlk7X42t9dlKYy_Q0cOkXRK9FtB_-lPtKdOMOb_HPQpAjf0Z2qTMMo/s1600/duh.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-MBqU_YZrWC1Gbm4FGHxI1W5_z64UfjTu1RFddZU9DHlKHk5vO6_8OYJAE9EMJNCKLEwOzf-UTTV-n4ETEZqQudlk7X42t9dlKYy_Q0cOkXRK9FtB_-lPtKdOMOb_HPQpAjf0Z2qTMMo/s320/duh.jpg" width="320" /></a></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">After all of these "duh"
moments, finally, the light bulb goes off and you then have an “hmmm” or “aha!”
moment. That moment when you ask yourself, "Well, which is better: changing your<i> </i>diet or changing your
exercise habits? What’s the answer?”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> I think we could all agree that changing both would
be extremely beneficial; however, does one take presence over the other in specific
situations, like when a person is obese <i>and</i> has stiff arteries?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Wait, hold up. Back it up. We are
not all food nerds or doctors. Let’s start with the basics. What, exactly,<i>
is</i> an artery? To visualize an artery, think of a small tube running through
your body's circulatory system. Then picture your blood streaming through this
tube, much like you would see if you’ve ever given blood or watched someone
else give blood. Then imagine the walls of this tube are made of muscle. The
main role of the arteries is to take oxygenated blood from the heart to the
tissues in the body.<o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqzu1TQO9lMUWkNEnxbfV618C76U0uuKRGInTJvUliGqmUcj_9VWTMJkhtDeWgGKfmGmGXbxXyie3KJBuhw9Ij1-mqiI2hlWHIwKMS0CnGmCYUpT-Vtm4ikSDFnFEKZyWAH6Ef6YoROcE/s1600/artery.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqzu1TQO9lMUWkNEnxbfV618C76U0uuKRGInTJvUliGqmUcj_9VWTMJkhtDeWgGKfmGmGXbxXyie3KJBuhw9Ij1-mqiI2hlWHIwKMS0CnGmCYUpT-Vtm4ikSDFnFEKZyWAH6Ef6YoROcE/s1600/artery.png" /></a></div>
<br />
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Think about that. The artery has a pretty
important job. It's kind of a big deal. I don't know if I would want to be an
artery. Or if I was, I would hope I’d be working for someone who takes good
care of me, so I could score the biggest bonus at the end of the year... more
quality years! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">So back to what got me started on
this artery description hiatus. For starters, stiff arteries are like rusty
pipes. When you have rusty pipes, water doesn't flow as smoothly, and over time,
when things get really out of shape, there could even be a backup due to pieces
of the rusty metal breaking off the pipes into the water. Apply this to
someone's arteries and it becomes downright dangerous.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">So how do we fix this... or to pose a
better question, how do we PREVENT this from happening? Well, unfortunately, it
cannot be <b>100% fixed or prevented.</b> However, the stiffening of arteries
can be reduced and slowed by way of lifestyle factors—specifically, exercise
and a healthy diet, both of which have been shown repeatedly by research
studies. But which one is better, you ask? A group of researchers asked the
same question. <o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC1XZqin_FreNfJVkZUomIkrZrE3Txy3pvAnHaCPNTDJH4Bfwmv1ec48VssBypLt5cBsQ226LYDLOjdmEDPjwuqj5hAMmIHEoPeU0iD9e8w-pNYyXw7kigSLR48r-7OusIwdUhcWnQymU/s1600/q.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC1XZqin_FreNfJVkZUomIkrZrE3Txy3pvAnHaCPNTDJH4Bfwmv1ec48VssBypLt5cBsQ226LYDLOjdmEDPjwuqj5hAMmIHEoPeU0iD9e8w-pNYyXw7kigSLR48r-7OusIwdUhcWnQymU/s1600/q.jpg" /></a></div>
<br />
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Faculty member Seiji Maeda and
colleagues of Health and Sport Sciences at The University of Tsukuba, Japan compared dietary modification and aerobic
exercise training to see how it affected arterial stiffness, as well as the <i>endothelial</i>
function in men who were overweight and obese (the endothelium is the inner
lining of the blood vessels). Here is what you need to know:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">45 overweight and obese men (with the
average age of around 48) completed a lifestyle intervention. 26 men completed a dietary intervention and
19 completed an exercise intervention.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The dietary modification included a well-balanced
diet of 1,680 calories a day.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The exercise program included
walking 50—60 minutes a day, 3 days a week. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal" style="margin-left: 1in; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 10.0pt; mso-bidi-font-family: Symbol; mso-bidi-font-size: 12.0pt; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Each intervention lasted 12 weeks.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The study produced interesting results:<o:p></o:p></span></div>
<ul type="disc">
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-bidi-font-style: italic; mso-fareast-font-family: "Times New Roman";">Each participant’s Body</span><span class="MsoCommentReference"><span style="font-size: 8.0pt;"> </span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-bidi-font-style: italic; mso-fareast-font-family: "Times New Roman";"> Mass Index (BMI) decreased
with a significant different between groups, whereas those in the dietary
intervention decreased their BMI to a greater extent. BMI</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">
is a measurement based not on body fat percentage, but instead is an
equation that takes into consideration height and weight only—which, when too
high or too low, is associated with certain diseases and mortality (phew…
that was a mouthful!).<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-bidi-font-style: italic; mso-fareast-font-family: "Times New Roman";">Participants also decreased
their waist circumference</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> (WC),
which specifically looks at the fat around the waist (the more dangerous,
visceral fat).<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">In general, participants lost more weight<i> </i>after
the dietary intervention as opposed to the exercise training <a href="https://www.blogger.com/null">intervention</a></span><span class="MsoCommentReference"><span style="font-size: 8.0pt;"> </span></span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">, as noted from the significant difference in BMI
change between groups.<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></li>
<li class="MsoNormal"><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">The participants’ arterial stiffness did improve after
both dietary changes and exercise training; however, no significant
improvements were seen between the two interventions.<o:p></o:p></span></li>
</ul>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">So… what does all this mean? Still not
feel like you don’t really have a concrete answer? Welcome to the nutritional
scientific research world! Each research study is one glimpse and one step
closer to finding an answer, and sometimes that answer depends on the individual’s
genetics or confounding variables. In the case of this particular study, it is
safe to conclude that the obese men who were assigned to the exercise intervention
(walking for an hour at least three days a week) may not have seen the scale
budge as much as those who just ate a more balanced diet and didn’t exercise; however,
their arteries gained similar benefits. In other words, health is not measured
just by a scale, and I believe this to be a driving factor when I educate my
own clients who come to me with a main goal to get to a certain weight. Some
people may drop a couple of jean sizes but may not see that weight loss show up
on the scale, because they gained muscles while burning fat during exercise,
and muscle weighs more than fat. It’s a win-win situation!</span></div>
<div>
<!--[endif]-->
<div>
<!--[if !supportAnnotations]-->
<div class="msocomtxt" id="_com_1" language="JavaScript">
<!--[endif]--><!--[if !supportAnnotations]--><a href="https://www.blogger.com/null" name="_msocom_1"></a><!--[endif]-->
<div class="MsoCommentText">
<br /></div>
</div>
</div>
<div>
<div class="msocomtxt" id="_com_2" language="JavaScript">
<!--[if !supportAnnotations]--></div>
<!--[endif]--></div>
</div>
<div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFgNoiw5h81sNuVk_5xESxTHeRfdsYJnTKUxWjJcoaK3-guXAzQkZs4OMgg-H7BG0M0wDhLuyzs94Tn6kG5s22z_Yk_Q-oy949gsVw0L_YJoqGOhFnr7tW86GegYtVPZMu6yEVJ706tDE/s1600/health.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFgNoiw5h81sNuVk_5xESxTHeRfdsYJnTKUxWjJcoaK3-guXAzQkZs4OMgg-H7BG0M0wDhLuyzs94Tn6kG5s22z_Yk_Q-oy949gsVw0L_YJoqGOhFnr7tW86GegYtVPZMu6yEVJ706tDE/s320/health.jpg" width="320" /></a></div>
<br /></div>
<div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">I also want to emphasize that this
does <b><u>not</u> </b>mean you have the
green flag to eat McDonald's every day as long as you "walk it off." No,
<b>absolutely
not.</b> This way of thinking will backfire and trick you into thinking that
it’s okay to eat all the junk food you want, as long as you work out. Your body
is smarter than you think and will quickly catch on. If your speed is more “auto body” than “human
body,” think of it this your body like a car: would you put Kool-Aid into your
car's gas tank and expect it to get you where you want to go? (Pretty soon, these cars will be outdated as
we clear the road for electric cars and Teslas!)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">In dietary intervention alone, participants
improved in more areas than just arterial stiffness: they also lost more weight
and reduced their waist circumference drastically, which means they also cut
more of that dangerous visceral fat. Now, imagine what it would have been like if
there had been a group who had completed both a dietary and an exercise
intervention simultaneously. I suspect these subjects would have showed a
significantly greater improvement in arterial stiffness, endothelial function,
BMI, and WC versus the other two groups. Trust me, other people are guessing
and testing the same hypothesis, and perhaps you yourself are living proof that
this is true—your doctor tells you to exercise and eat better, you find
professionals to help you do so, your doctor runs some blood tests, puts you on
a scale, and then praises you for the improvements in both your cardiovascular
health and your weight. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">So all of this probably seems pretty
straightforward, right? It makes sense that exercise and diet modification
would improve the health of these men who are overweight and obese. It's common
sense, and common sense should never be underestimated. So here are my own
takeaway points I want you to strap your knowledge belt as you strut down the
street:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">1) This study gives hope to anyone
who has been instructed by a physician not to exercise due to any serious heart
problems. Even if you are unable to work an hour of walking three days a week into
your schedule, you can always change your diet. Working with a dietitian can
help you do this one baby step at a time, and this may be the key to improve
your biometrics, so your doctor gives you the go ahead to start an exercise
program!<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">2) Keep in mind 12 weeks is a long
time—3 months. These things do NOT happen overnight. However, they do happen,<i> </i>and taking it one day
at a time, learning about diet and exercise may help you stick with it versus
going at it in the long term without understanding exactly <i>why </i>you are doing what you are doing and <i>how </i>it will benefit you in the now and in the long run.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12pt;"><span style="font-family: inherit;">3) The researchers concluded that a combination
of exercise and diet modification would yield the greatest benefits, and I
agree. In my professional opinion, your diet is the key. It will jump-start
your engine by fueling your body with plentiful nutrients. Exercise is the
engine that will continue the fat burning, muscle building, and when that time
comes, weight maintenance, not to mention other cool perks such as more energy
and happiness.</span></span></div>
</div>
<div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB2VFCx0Cl3NnBXdSaYIBvUob-WRs7pLtbhArvO9DmFqKExcVU18SaJKxLXqkK33Y911ZoWk7amT3kwZZ7gjgd1zkGsb0ZJwMQazrE-vB1x9t8C7iywnQNzMuDj5wAa5TbrEkiNldzgP0/s1600/change.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB2VFCx0Cl3NnBXdSaYIBvUob-WRs7pLtbhArvO9DmFqKExcVU18SaJKxLXqkK33Y911ZoWk7amT3kwZZ7gjgd1zkGsb0ZJwMQazrE-vB1x9t8C7iywnQNzMuDj5wAa5TbrEkiNldzgP0/s320/change.jpg" width="320" /></a></div>
<br />
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> By working with wellness
experts as well as finding your own intrinsic motivation (do it for your
health, your kids, your family, or for that wedding dress), we all have to start
somewhere, and the most influential person who will help you stick with these
healthy habits is... yourself.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="background: white; font-family: ""arial"",serif; font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Kelly Ahearn, MS RDN CDN is the owner of Indigenous
Nutritionist, a private practice and consulting startup based in NYC. She has
partnered with Running This World to offer nutritional education sessions via
tele-health for anyone who registers for the complete package at
runningthisworld.com</span></i><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Reference:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="http://journals.humankinetics.com/ijsnem-back-issues"><span style="color: blue; font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">IJSNEM Volume 25, Issue 1, February</span></a><span style="font-family: "Times New Roman",serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman",serif; font-size: 10.0pt; mso-fareast-font-family: "Times New Roman";">Seiji Maeda, Asako Zempo-Miyaki,
Hiroyuki Sasai, Takehiko Tsujimoto, Rina So, Kiyoji TanakaLifestyle
Modification Decreases Arterial Stiffness in Overweight and Obese Men: Dietary
Modification vs. Exercise Training 2015,25, 69-77
http://dx.doi.org/10.1123/ijsnem.2013-0107</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
</div>
</div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-29621682801276101182016-03-25T17:29:00.004-07:002016-03-25T17:29:46.000-07:00How To Know If You Are In The RED-S<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXMvFvjw9iMYol0plD5AlpgqjsFYT8yLveVHTWxZiJED8QQNUQcN9bpwdtKN2oYKETG6jMDZnwARXOPNRywmKwGhdPO_iFlCS4i2CpUzV6pfbz486PoiiMM4T6OmgbsUj7Hp9kWdWc4fs/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="143" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXMvFvjw9iMYol0plD5AlpgqjsFYT8yLveVHTWxZiJED8QQNUQcN9bpwdtKN2oYKETG6jMDZnwARXOPNRywmKwGhdPO_iFlCS4i2CpUzV6pfbz486PoiiMM4T6OmgbsUj7Hp9kWdWc4fs/s320/1.jpg" width="320" /></a></div>
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
</div>
"Do you exercise?" asked the Doc.<br />
<br />
"Yes, I try to do as much as I can. I am training for my 5th marathon, take Pilates twice a week, kick box on Saturdays and on Sundays try to make it hot Yoga. I know I would do more if I did not have to stay at the office past 10 pm these past 2 months." answered the New York City business woman.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVwJUZeyKDUo98yEuj-T_IaYg1MXnqV2doFBW6jh2NgqR0TqHOC1yWVsfLMrW9kcmxBTzmuGptnL_T91ApSLJQ8eTfhCp6k2P4CLTdsmuolicEI0p5yiJiGDsDWaA_YlMn399JAPkoc8M/s1600/2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVwJUZeyKDUo98yEuj-T_IaYg1MXnqV2doFBW6jh2NgqR0TqHOC1yWVsfLMrW9kcmxBTzmuGptnL_T91ApSLJQ8eTfhCp6k2P4CLTdsmuolicEI0p5yiJiGDsDWaA_YlMn399JAPkoc8M/s1600/2.gif" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif47UFW6wMRLEscMQESG4iyNPThEIXm46rpcKp91vDDdLYCQcBoohVl_xGyj9dQkSeZLvzZmb5wAAEhxzScK8oxlTpCR6tf-Irbuw4aIZWHqnhEqUY9r4T_2g6j2JTgzNHeDgy5aDk35I/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif47UFW6wMRLEscMQESG4iyNPThEIXm46rpcKp91vDDdLYCQcBoohVl_xGyj9dQkSeZLvzZmb5wAAEhxzScK8oxlTpCR6tf-Irbuw4aIZWHqnhEqUY9r4T_2g6j2JTgzNHeDgy5aDk35I/s320/2.jpg" width="320" /></a></div>
<br />
<div style="text-align: center;">
</div>
<a href="https://www.blogger.com/blogger.g?blogID=898255285178058691" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=898255285178058691" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/blogger.g?blogID=898255285178058691" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
I emphasize NYC not only because this is where I live, work and play but also because the scenario above, while may seem a bit stretched in the sarcasm market, is actually not all that uncommon around these blocks. I have been there myself. Not to the extremes of marathon training and 7 days of structured exercise for weeks on end, but I can compare some of what we call in NYC "the hustle" to that of an athlete's burnout. Let me elaborate ( I promise I am great at it).<br />
<br />
<div style="text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh6jyZfdo6gxZjha76sRhS1lErg9vyncVp2vaMryFIUQFHn7R1qe8BXEDfTnu1mZRwNHrdRq01pDGpiYqcrORn_C4s4IQkSV_U1kDw6-Rd-aoaFbac2I6vgiWOFfBX2b2pe2Ji5C6prKo/s1600/3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh6jyZfdo6gxZjha76sRhS1lErg9vyncVp2vaMryFIUQFHn7R1qe8BXEDfTnu1mZRwNHrdRq01pDGpiYqcrORn_C4s4IQkSV_U1kDw6-Rd-aoaFbac2I6vgiWOFfBX2b2pe2Ji5C6prKo/s1600/3.png" /></a></div>
<br />
I moved to NYC in 2009. This was a good time to buy and rent as prices were low (but to me coming from Maine they were sky high.... my current view point of prices has changed since then- when did $7 beers become a great deal)?!<br />
<br />
I lived in Park Slope, Brooklyn, which I knew nothing about except that it was just voted the number one city to live out of the 5 boroughs by New York Magazine and that the <i>F</i> train never followed schedules. I learned the word "schlep" and integrated it into my daily life of "schlepping" to and from NYU campuses, to volunteer, to work, to the grocery store, to the gym... you get the idea. My legs were my car, grocery bags and nutrition text books were my hand weights, and balancing everything I lugged with me was my ab work. But why stop there right? I was a New Yorker in training so I also added on yoga and Pilates classes, hip hop dance, ballet, running, and strapping on Franco Sarto's new Fall season's high heels making pavement pounding a challenge for my poor feet. Add to this stress from grad school and paying NYC rent prices and you have a nice equation for mind and muscle breakdown.<br />
<br />
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<br /></div>
I did not <i>technically</i> breakdown. Well, except that time when I thought I lost my 30 page document at Bobst Library at 1:00 AM. That was a different sort of breakdown though.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbOXpgYiJGGuYHnfzFU0q46yYj-bSlLuJWBvhSIRGNxC97vPI77-gmwNRhl18qRFcByvFUqyIxK9fUeqRFJu2lGTVQEbTqoVgtPv2EUFnWb3xJpHQNyY9eW7-TUncTdjQGAtTh36GpCac/s1600/4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbOXpgYiJGGuYHnfzFU0q46yYj-bSlLuJWBvhSIRGNxC97vPI77-gmwNRhl18qRFcByvFUqyIxK9fUeqRFJu2lGTVQEbTqoVgtPv2EUFnWb3xJpHQNyY9eW7-TUncTdjQGAtTh36GpCac/s320/4.jpg" width="320" /></a></div>
<br />
I did however lose weight unintentionally, and I was not working out to the extent that athletes do. Part of this weight loss was muscle mass, and even though I may have not realized it at the time, those sleepless nights and times of grumpiness may not have been just from the loads of school work, but rather the loads of <i>physical, mental and emotional </i>work my mind and body was undertaking without an optimal amount of calories and nutrients. This is a classic example of how a<i> non-athlete</i> can dip his or her feet into the <b>RED-S</b> zone...<br />
<br />
Fast forward 3 years. I am finishing up at NYU and decide a great way to deal with stress is to run it out. So I say to myself "I am going to do the <i>NYC Half Marathon</i> in March this year." This was in June. I then started training in <i>June</i> because in my mind 13.1 miles was an eternity. This was far too early for me to start a dedicated training program and lead to me <i>over training.</i> I ended cutting back on my training and took away a running day and added in a strength day. I personalized a program that worked for <i>me. </i>I completed the Half Marathon in 2 Hr: 2 Min: 22 Sec - not bad eh. Along the journey from June to March however I did experience interrupted sleep, an extreme urge for meat, which most likely was due to iron deficiency and some lost muscle mass. Another classic example of how an <i>athlete</i> in training dipped into the<b> RED-S</b> zone.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_3lcYw1NNs-ef8un6FzkPzw7NoPtNqbrhpX8TOZaHT7yjAL636A-sdSJPt8wVU2eMB5CbSyHFXRaAVBBm3zfeb3dgUxwf1Acz1Syq-CB8yEelCVRSDoi2xKexDOIZ0mFxgbTT5kNKwI/s1600/5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_3lcYw1NNs-ef8un6FzkPzw7NoPtNqbrhpX8TOZaHT7yjAL636A-sdSJPt8wVU2eMB5CbSyHFXRaAVBBm3zfeb3dgUxwf1Acz1Syq-CB8yEelCVRSDoi2xKexDOIZ0mFxgbTT5kNKwI/s320/5.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
So what is all of this talk about <b>RED-S</b>? RED-S stands for Relative Energy Deficiency in Sport. According to Mountjoy and colleagues in the editorial<span style="font-size: small;"> <i><span style="font-weight: normal;">Authors’ 2015 additions to the IOC consensus statement: Relative Energy Deficiency in Sport (RED-S)</span></i></span><i> </i>this is a more broad term of what was known as the Female Athlete Triad and refers to "to impaired physiological functioning caused by relative energy deficiency, and includes but is not limited to impairments of metabolic rate, menstrual function, bone health, immunity, protein synthesis, and cardiovascular health."<br />
<br />
Furthermore this article published in the <i>British Journal of Sports Medicine</i> explains that the underlying issue of RED-S is <q id="disp-quote-2">an energy deficiency relative to the balance between dietary energy intake and the energy expenditure required to support homeostasis, health and the activities of daily living, growth and sporting activities.</q><br />
<br />
<br />
So in other words there is not enough energy available either by food coming into your mouth or energy stores in the liver or muscle to maintain optimal health and carry out daily living activities to your greatest potential. Nor will your internal activities such as proper digestion run efficiently.<br />
<br />
It does NOT only have to do with women either. This applies to men as well. <br />
<br />
<br />
This is some serious stuff and new athletes or those who put themselves on very restrictive diets over a long period of time are especially susceptible. <br />
<br />
This <b>RED-S</b> is also seen in those who participate in recreational exercise and who may not fit the category of professional athlete (think Zog sports or corporate teams and people who lead very active or busy lives, workout a lot and are very stressed- like our NYC business woman at the start of the post).<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglwcbnCQrMLKYGaGP36PnNFAdOOxtmUDiowe5Zx1pJjzha_DdIo7vOWR9gehjPOmw_Nr1yc74dITtQ5fU_aqHq_TXPEkkQpVn6gPjiX_lsNocrAjtZ179Fec5Q4d9FLWgdLhZqLflSaZU/s1600/5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglwcbnCQrMLKYGaGP36PnNFAdOOxtmUDiowe5Zx1pJjzha_DdIo7vOWR9gehjPOmw_Nr1yc74dITtQ5fU_aqHq_TXPEkkQpVn6gPjiX_lsNocrAjtZ179Fec5Q4d9FLWgdLhZqLflSaZU/s320/5.jpg" width="320" /></a></div>
<br />
<br />
<br />
Lets take a look at how RED-S may effect the body and mind:<br />
<br />
<br />
<ul>
<li>Immune System</li>
<li>Menstrual Function</li>
<li>Bone Health</li>
<li>Endocrine- <i>such and insulin and thyroid hormones</i></li>
<li>Metabolic</li>
<li>Hematologic</li>
<li>Growth and Development</li>
<li>Psychological</li>
<li>Cardiovascular</li>
<li>Gastrointestinal</li>
</ul>
So you get the idea- it hits at many different parts of the body and the mind- so how do you KNOW its effecting any of these areas? Here are some signs:<br />
<br />
<ul>
<li>Endurance performance has decreased</li>
<li>Injury risk has increased</li>
<li>Decreased adaptation to training-<i> its not getting any easier</i></li>
<li>Impaired judgement- <i>you have a hard time making decisions and cannot think clearly</i></li>
<li>Decreased coordination</li>
<li>Decreased concentration</li>
<li>Irritability</li>
<li>Depression</li>
<li>Decreased glycogen stores-<i> some may call this ketogenic diet and in the SHORT TERM a variation of this diet while training may help performance but if you have other signs or prolong this diet it could hinder performance </i></li>
<li>Decreased muscles strength </li>
</ul>
New and improved calculations have also made it easier for me as a dietitian to pin point how many calories a person undergoing heavy endurance exercise should consume daily and then assure they are getting these in via <i>real foods</i> that are nourishing and not just empty calories. <br />
<div>
</div>
<div>
</div>
<br />
Nevertheless, we are NOT ALL BUILT IN A BOX- I am starting to think this is my tag line as I say it so often to my patients and clients. I can punch in numbers to my trusty calculator and get back a target number range for caloric intake to prevent RED-S and this is all fine and dandy. But without <i>educating </i>people about the best sources of foods to get those calories from and <i>motivating</i> one about how to adequately attain a healthy lifestyle among the periodical altered diets athletes and very active people undertake I am not doing my job as a dietitian.<br />
<br />
<br />
<u><b>My Takeaway:</b></u><b> </b><br />
<br />
1) If you are undergoing endurance training, especially if you are new to this training, you are at an increased risk of RED-S. However this is preventable with proper awareness and education around caloric intake and the signs and symptoms that may be indicative of this issue.<br />
<br />
2)<i> A calorie is not a calorie is not a calorie</i>- if you get your calories from bags of chips and swigs of soda these will not fuel your fire the same way a whole potato will... a purple potato at that... an Okinawan purple sweet potato (Ok ok this is one of my favorites and its also a great source of glucose)!<br />
<br />
3) RED-S applies to BOTH female and males. Whereas women are particular susceptible to low iron and calcium levels and disrupted menses, both sexes are susceptible to a plethora of physiological disruptions that may not only decrease performance but disrupt the activities of daily living.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNziXrjY2JFlY_i7vxzetWtnwlvy1kmNQ8S-9rfxfmw5i7fnI7RPfrYxhZfTAE33wxN460R4kXS3W67Gxudt3K_Y5jwb1iCHmcrpEf4uobowaLif-2DGwWyG1jQZwE6UEIKsN_KPpS7NE/s1600/6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="202" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNziXrjY2JFlY_i7vxzetWtnwlvy1kmNQ8S-9rfxfmw5i7fnI7RPfrYxhZfTAE33wxN460R4kXS3W67Gxudt3K_Y5jwb1iCHmcrpEf4uobowaLif-2DGwWyG1jQZwE6UEIKsN_KPpS7NE/s320/6.jpg" width="320" /></a></div>
<br />
<br />
<br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Kelly
Ahearn, MS RDN CDN is Owner of Indigenous Nutritionist, a private
practice and consulting startup based in NYC. She has partnered with
Running This World to offer nutritional education sessions via
tele-health for anyone who registers for the complete package at
runningthisworld.com - website is coming soon!</span><br />
<br />
<br />
<br />
<br />
<br /><span style="font-size: x-small;">Reference:</span><br />
<br />
<span style="font-size: x-small;">Mountjoy M, Sundgot-Borgen J, Burke L, Carter S, Constantini N, Lebrun C, Meyer N, Sherman R, Steffen K, Budgett R, Ljungqvist A. <span style="font-weight: normal;">Authors’ 2015 additions to the IOC consensus statement: Relative Energy Deficiency in Sport (RED-S) </span></span><span style="font-size: x-small;"><cite><span id="article-slug-jnl-abbr"><abbr class="slug-jnl-abbrev" title="British Journal of Sports Medicine">. Br J Sports Med</abbr>
</span>
<span class="slug-pub-date" itemprop="datePublished">2015;</span><span class="slug-vol">49<span class="cit-sep cit-sep-after-article-vol">:</span></span><span class="slug-pages">417-420
</span>
<span class="slug-doi" title="10.1136/bjsports-2014-094371">
doi:10.1136/bjsports-2014-094371
</span>
</cite><i>
</i></span><br />
<br />
</div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-63489624249199089612016-03-18T20:46:00.000-07:002016-03-18T20:46:21.719-07:00Hold The Carbs At Dinnertime? Wait. What?!<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLySBvISOZmGjCVgU_AGj7fuvJew0k1QZKeOJFQyHYU42ysEutvOuaAxU7AF8gp7vYhwtjI8iYUhcjxbF7YIRSxNxqRA48yOCiSmwuFRoZ1wUtaOKepOqSl8p4lim9XbOZ194QSi70tYc/s1600/green1.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLySBvISOZmGjCVgU_AGj7fuvJew0k1QZKeOJFQyHYU42ysEutvOuaAxU7AF8gp7vYhwtjI8iYUhcjxbF7YIRSxNxqRA48yOCiSmwuFRoZ1wUtaOKepOqSl8p4lim9XbOZ194QSi70tYc/s200/green1.png" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlhxtQC1oyClJpFLkOAx9tnIao15OOEAApjm4D4DOuQL4X-42zdNsAZlE7yXBXMMvn6TID0UAiCuWeCg6QwCFw1vElN_DgAKpQ4XBEjzPAuaKDOeKCe1on_r2kd0QMwM6z-NHtGKXdQQA/s1600/pink1.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlhxtQC1oyClJpFLkOAx9tnIao15OOEAApjm4D4DOuQL4X-42zdNsAZlE7yXBXMMvn6TID0UAiCuWeCg6QwCFw1vElN_DgAKpQ4XBEjzPAuaKDOeKCe1on_r2kd0QMwM6z-NHtGKXdQQA/s200/pink1.png" width="151" /></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">It's time to get serious... seriously trained that is.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">For those of you who love to read anything and everything about food you may have recently read an article by Gretchen Reynolds of the<i> NYTimes</i> titled</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><u><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">For Serious Training, Hold the Carbs at Dinnertime.</span></u><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> The article specifically addressed a strategic plan around skipping carbs all together at the evening meal as it may improve athletic performance in events following the meal. Sounds like a little too much planning ahead, a little <i>too </i>risky, or something that perhaps you are already doing? (You trend-setter you). Here are a couple of basic points from my professional opinion both in regards to this article and to sports nutrition in general.</span></div>
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmKKiRsQTh_wfOo9W6JCny8FhEWpPqQGhun8-OpSUcb4FnkY22OGFjbyfVgrhJN_wl2mH_3pSLAUfGHi8cWvxzdIi7L5FccHUCm0ML3_s2vL6OtCzpCzJk6Mqu7X9ZOdBFvjuNKk1jY14/s1600/no+carbs.gif" style="margin-left: 1em; margin-right: 1em;"></a> <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzw1ieJ00Hl9IqoRUg0Of2kPkMyJ3O6xioDVrRaKQw3QeOnMZZgyMf4ZAelxqt9kTm6ZUfbZwq4SV5toxGkCi-rhsG5B-J2xWn3EruTDeXtageFw9M8k824qZogCaJelYaW0XDuUnEgs4/s1600/no+carbs.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzw1ieJ00Hl9IqoRUg0Of2kPkMyJ3O6xioDVrRaKQw3QeOnMZZgyMf4ZAelxqt9kTm6ZUfbZwq4SV5toxGkCi-rhsG5B-J2xWn3EruTDeXtageFw9M8k824qZogCaJelYaW0XDuUnEgs4/s1600/no+carbs.gif" /></a></div>
<br />
<br />
<br />
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<li><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">There is no <i>ONE ideal sports diet</i>- we are not all built in a box and whereas there are <i>guidelines </i>there are some flexibility within these guidelines in regards to the<i> type</i> of sport as well as the genetics of the athlet</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">e </span></li>
</ul>
<br />
<div>
<ul style="margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<li><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Some may think that dietitians advocate for “heaps” of carbs at the dinner table for athletes that is <i>not always</i> <i>and necessarily</i> true. Carbs are very important as they are the body’s first go-to source of energy, and they are also stored as glycogen for use of energy when blood sugar levels run low. Plus the whole carb loading concept, while it may have been something pushed by coaches in the past, may cause issues such as greater water retention and therefore temporary weight gain cramping your running style, digestive discomfort from high fiber foods and blood sugar changes, which is especially dangerous if you are have diabetes. </span><div style="line-height: 1.38; margin-bottom: 0pt; margin-left: 40px; margin-top: 0pt;">
<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQFEWCSfM9GglKACu47ee89mWnA6gUVvGbpYtLDl8VXVy2mu5Y9ibqmbJEd6dn_sh_4qdfvIkX0Ck_Sja-CD299FQYYFXspPpuR_wz3j7xQoqeFipAR-LgDGjV0jcbqBsMJ8nJObO8xfI/s1600/carb+day.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQFEWCSfM9GglKACu47ee89mWnA6gUVvGbpYtLDl8VXVy2mu5Y9ibqmbJEd6dn_sh_4qdfvIkX0Ck_Sja-CD299FQYYFXspPpuR_wz3j7xQoqeFipAR-LgDGjV0jcbqBsMJ8nJObO8xfI/s320/carb+day.png" width="320" /></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
<div style="line-height: 1.38; margin-bottom: 0pt; margin-left: 40px; margin-top: 0pt;">
</div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">So when you burn out of carbs what is next in line? Fat. Which is preferred over protein as we want to hold onto that precious protein for other uses such as healthy hair, nails, muscle growth, and more (see my previous post <a href="http://movingmountatinsformarilyn.blogspot.com/2016/03/how-do-i-know-if-i-am-getting-enough.html" target="_blank"><i>How Do I Know If I Am Getting Enough Protein?</i></a> for more information)</span><br /> </li>
</ul>
<br />
<br />
<br />
<br />
<br />
<br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> Let us delve a little further into this shift from carbs to fat for fuel- particularly the main source of fuel for your body. When we do this we are forcing our bodies to completely undue their natural progression of burning energy for fuel. I am not saying this is wrong, and I am not saying it is right- I am just saying that it may be <i>person specific.</i> Science is proving that some diets work better for some then for others and are<i> gene-specific </i>as well as based on the condition of the person. I will comment that this specific diet manipulation may even be dangerous if applied long term as more studies are needed. On a lighter but nevertheless well understood note, without enough carbs you may start to get a little, ummm, hangry.</span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt5thN5Z_hKVQagV3_4eKR7dff7V9DFcB_w_LT3-UGNUHaC0ZIxxCSHmrFJLTXs4aXW-oHE6xvXi3Ogk6pJ-l6NEgQFb1zl7F9VQKFpD_6surkgNYPVxuZC7ASb1SZ8m6E9g6T6FaxA0Q/s1600/hangry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgt5thN5Z_hKVQagV3_4eKR7dff7V9DFcB_w_LT3-UGNUHaC0ZIxxCSHmrFJLTXs4aXW-oHE6xvXi3Ogk6pJ-l6NEgQFb1zl7F9VQKFpD_6surkgNYPVxuZC7ASb1SZ8m6E9g6T6FaxA0Q/s1600/hangry.jpg" /></a></div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><br /></span>
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
</ul>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> <i>But what is all this danger talk about you ask? </i>Great question! The body just doesn't switch from burning carbs to fat and say “ok this is cool I will now use fat and no need for more carbs.” It has to train and get <i>used </i>to<i> </i>it. During this short term training it could be a drag for the bagel loving runner. Also, lets keep in mind that without that “quick energy” streaming through your body from a handful of raisins or a banana the more one may struggle to finish the race strong. </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> The study that the NYTimes article was based on was conducted in Paris, France after researchers from the French National Institute of Sport, Expertise and Performance and other like-minded institutions got curious about the “sleeping low” sports diet where an athlete skips carbs at dinner time (see ya bread bowl) and trains with a low availability of carbs. It takes about 12 hours for the liver to run out of glycogen so when you pass on the carbs at dinner you are most likely past the 12 hour mark.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Here are some key points about the study published in the <i>Medicine and Science in Sports & Exercise </i>Journal<i>:</i></span></div>
<br />
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">21 experienced <i>competitive male</i> triathletes participated in the study </span><br />
</div>
</li>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Subjects were tested via a<i> simulated triathlon</i> to test out their pace and fitness level</span><br />
</div>
</li>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">50% of the subjects were randomly chosen to eat a “standard sports diet” and the other half on a “sleep-low diet"</span><br />
</div>
</li>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The same amount of carbs were consumed over the course of the day (6 grams/kg of body weight for each person in <i>each group</i> -this means for a 170 (77 kg) person he is consuming 462 grams of carbs a day</span> </div>
</li>
</ul>
<ul style="text-align: left;">
<li><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> The distribution of carbs for the 2 groups differed by restricting carbs in the evening and piling them on in the morning for the sleep-low group vs equaling distributing carbs throughout the day for the control group.</span></li>
</ul>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> I think by now you are having an "aha" moment.Technically, the sleep-low group was not consuming less total carbs in a 24 hour period, and it was that they were only restricting during one part of the day and making up for it the next morning. </span><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> Now back to the study.</span></div>
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The “sleep-low” folks went through 3 trials of diet/training cycling interventions for 4 days a week for 3 weeks with low impact activities on the off days.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> The training sessions were completed in the afternoon to deplete carbohydrate availability before dinner.</span></div>
</li>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: circle; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The first intervention included "train-high" interval sessions of high intensity in the evening with high-carbs after training </span></div>
</li>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: circle; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The second intervention included the same type of training but this time with overnight carb restriction ("sleeping-low")</span></div>
</li>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: circle; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The third intervention switched from high intensity to "train-low" sessions with a low amount of carbs available<i> endogenously and exogenous-ly</i>- that's science speak for low stores of carbs in the body in the form of glycogen and a low amount of immediate energy from carbs consumed during the training</span></div>
</li>
</ul>
<li style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">As for the control group they followed the same training program but with high amounts of carbs available at all times (6 grams/kg body weight/day) - no restrictions overnight and no restrictions during exercise</span></div>
</li>
</ul>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiifXDc6Y5BqX_ySuadNSigYvfAVeufUXc5ieuw4RrwfBNrdooXbZLjorqxG5d0IVkEcrxFvX3eLatEkVo_H4-eRnEzWYxCdrD8lsHMzqS3aSQB5Tr_v7WPyApsOFPAWAuF-MaNqOcHQeQ/s1600/potato.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiifXDc6Y5BqX_ySuadNSigYvfAVeufUXc5ieuw4RrwfBNrdooXbZLjorqxG5d0IVkEcrxFvX3eLatEkVo_H4-eRnEzWYxCdrD8lsHMzqS3aSQB5Tr_v7WPyApsOFPAWAuF-MaNqOcHQeQ/s1600/potato.jpg" /></a></div>
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> The sleep-low guys ate virtually all of their carbs at breakfast and lunch. The control group ate carbs at all meals with the <i>key meal</i> being carb repletion at dinner time. In the morning before breakfast the subjects cycled for an hour at moderate pace. The sleep-low group was pedaling away their little carb reserve and relying on fat whereas the control group had more carbs in the form of glycogen to depend on before transitioning to fat only utilization. </span></div>
<br /><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> Put back to the test of the simulated triathlon and the sleep-low group showed improvements in both cycling efficiency during moderate cycling and to exhaustion. Futhermore they performed 3% better during the 10K run. Over a minute faster at finishing the race vs the control group! Last, but not least, the sleep-low group lost more body fat vs the control group.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjySrWNP-iRpLTjHTpyanp3XAvH5NjyZbFrrUvkn-Q8nXAqpOtdgtlibYzo3V6UEpZN2oCcUcpj5hXkKrmBPVFTSkaQDib0N_6vTjTRgXtXAuZ69EUe9bzU-DiMl3gx0DPDJe0zEBZYUjU/s1600/run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjySrWNP-iRpLTjHTpyanp3XAvH5NjyZbFrrUvkn-Q8nXAqpOtdgtlibYzo3V6UEpZN2oCcUcpj5hXkKrmBPVFTSkaQDib0N_6vTjTRgXtXAuZ69EUe9bzU-DiMl3gx0DPDJe0zEBZYUjU/s1600/run.jpg" /></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><i>So</i> what does this all mean to the athlete who is looking to improve performance, or perhaps to lose greater amounts of fat mass?</span></div>
<br />
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Strenuous exercise in the afternoon followed by deprivation of carbs ( I know I am already crying) and then waking up to a casual training session followed then by a carb heavy breakfast (now I am happy again) <i>does </i>show some promising results to improve endurance performance</span><br />
</div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">In 3 weeks it appeared as though athletes were able to access fat for fuel, which allowed them to work harder, condition better and gain more speed</span></div>
</li>
</ul>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">This next insert comes directly from the NYTimes article itself that I want you ALL to pay special attention to: </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">“Such a rigorous routine is not for everyone, of course. Those of us not training for a marathon, triathlon or similar event probably would not enjoy or benefit from sleeping low. Even serious athletes should thread the approach into their training cautiously, Ms. Marquet said, beginning a few weeks before a race and easing off in the days just before the event, when they should down carbohydrates at will.”</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Ms. Marquet, the leading researcher in this study, also gave word that MOST of the athletes have now integrated this sleep-low diet into their training. But before you run off (literally and figuratively)and start making reservations as steakhouses for dinner here is the final conclusion from the researchers themselves:</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">"Short-term periodization of dietary CHO (carbs) availability around selected training sessions promoted significant improvements in sub-maximal ( cycling at less then their best) cycling economy, as well as suprea-maximal (cycling faster then before) cycling capacity and 10 km running time in trained endurance athletes.” </span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><br /></span>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Yes, parenthesis were added by moi.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYQlrwY3ZouQLiVzoa9wqupN5Onq0BLRxnHTxgTQUKWsjuGc-feAronpWKxz66FcXYhf2XRl5M4JIsO9thjQ-uZez74Qe8UavSUi_K1CWJGutLpRNF2XjDo-t6vOAzuVqXgxDmQB4vF_o/s1600/emoji.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYQlrwY3ZouQLiVzoa9wqupN5Onq0BLRxnHTxgTQUKWsjuGc-feAronpWKxz66FcXYhf2XRl5M4JIsO9thjQ-uZez74Qe8UavSUi_K1CWJGutLpRNF2XjDo-t6vOAzuVqXgxDmQB4vF_o/s320/emoji.jpg" width="320" /></a></div>
<br /></div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">......and now some poetry in motion, all pun intended.</span></div>
<div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
<div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Carbs were restricted at dinner only<br />But without these carbs the athletes felt lonely<br />However, their performance improved, deeming them the winners</span></div>
<div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">But it was still hard foregoing those carbs at dinner.<br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh31Qf5ah5HwFojoSeX73Ej1cnWuhcUTX6bmCY76kt23x-uqEh20u2EXnQvFlMpOwOvW4hCy_xLJF1gtYBJRpQQkVEY02D05YXEwZDr33r7bAvRko1sz7WtmLqJQcp1ri69oMnLQACtKv8/s1600/arnold.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh31Qf5ah5HwFojoSeX73Ej1cnWuhcUTX6bmCY76kt23x-uqEh20u2EXnQvFlMpOwOvW4hCy_xLJF1gtYBJRpQQkVEY02D05YXEwZDr33r7bAvRko1sz7WtmLqJQcp1ri69oMnLQACtKv8/s1600/arnold.jpg" /></a></div>
<div>
All joking aside, here is....<br /><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><b>My Takeaway: </b> </span><br />
<br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> We must always use common sense and just because a study is highlighted in a very well known publication it does not mean that all people training for a strenuous event must now follow the no-carb-at-night-tactics because it is may not be the best fit for everyone. This study had some limitations as all studies do. Only<i> males </i>were included in this study and they were already endurance<i> trained </i>athletes. The intervention blocks were only 3 weeks in length which brings to question if this diet is even attainable over a longer period of time. This is important to note since training periods for triathlons and marathons are much longer then 3 weeks. This kind of diet <i>may</i> be better when done towards the end of training. Finally, the nutrition intervention, although given in specific directions, was <i>self reported </i>by a detailed food diary the subjects kept with them. This is a common limitation to many studies and does not make this study dis-credible, only one to have an open mind about before committing to it.</span><br />
<br />
<br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> I recommend that athletes work with a Registered Dietitian-Nutritionist who specializes in sports nutrition if they plan on implementing this diet into their training for optimal safety and greater personalization. </span></div>
<br />
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Kelly Ahearn, MS RDN CDN is Founder of Indigenous Nutritionist, a private practice and consulting startup based in NYC. She has partnered with Running This World to offer nutritional education sessions via tele-health for anyone who registers for the complete package at runningthisworld.com - website is coming soon!</span></div>
<br />
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">References:</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Marquet LA</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 6.3999999999999995px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: super;">1</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">, Brisswalter J, Louis J, Tiollier E, Burke LM, Hawley JA, Hausswirth C. Enhanced Endurance Performance by Periodization of CHO Intake: "Sleep Low" Strategy. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Med Sci Sports Exerc. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">2016 Jan 7. [Epub ahead of print] </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Reynolds G. For Serious Training, Hold The Carbs At Dinnertime. March 9, 2016 5:25 am </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">New York Times Well.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> Accessed March 16, 2017.</span></div>
</div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-63622393006288688662016-03-11T20:18:00.001-08:002016-03-11T20:18:13.185-08:00How Do I Know If I Am Getting Enough Protein?<div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRTx_a2Idv7kYuDAhqZ3MWhliynQ_w7UbmmdVVsZpuBY8U2klvgxu7oT6Ath9NTS65mFuBaKp88bLgZWyQlT0PzAnwqDVpyzTAFUKZD6xyjwX2aPt_vFY5u_I1RLvIUVPy3RnSaUwLI8s/s1600/popeye.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRTx_a2Idv7kYuDAhqZ3MWhliynQ_w7UbmmdVVsZpuBY8U2klvgxu7oT6Ath9NTS65mFuBaKp88bLgZWyQlT0PzAnwqDVpyzTAFUKZD6xyjwX2aPt_vFY5u_I1RLvIUVPy3RnSaUwLI8s/s1600/popeye.png" /></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Recently an old friend from college texted me this question. If you are a dietitian reading this I am sure you have been asked the same or similar regarding protein. For the rest of you I would guess that you have perhaps wondered the same, especially in light of all of the media hype centered around protein in addition to fads old and new such as Atkins and Paleo. </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Let's start with the basics. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">What is protein? </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Protein is one of the 3 </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">macronutrients </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">that our bodies need to thrive. The other two, carbohydrates and fat, are equally as important and have both been under fire in the past while protein stays gleaming in the spotlight. First it was no or low fat, then no carbs, and now it's mega protein. In hindsight protein is the first macronutrient in which the American culture has pushed MORE of instead of less of. Why is that? The answer is multifactorial, and here are 3 key points to know about protein: </span></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCrvCApmt9MDSmOJ4Nu9PVMKp4OKdVAftDArLUJrh7yp2KqzIZQLERpVJNylFMWSwLOGIfNl5VWWW4gINubWchaHAHtHY8E-NGqLDHZLBijJCaIDtlTiEdz7p5R0Iz4R-C93wKlFEZwXA/s1600/protein.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCrvCApmt9MDSmOJ4Nu9PVMKp4OKdVAftDArLUJrh7yp2KqzIZQLERpVJNylFMWSwLOGIfNl5VWWW4gINubWchaHAHtHY8E-NGqLDHZLBijJCaIDtlTiEdz7p5R0Iz4R-C93wKlFEZwXA/s320/protein.jpg" width="320" /></a></div>
<br />
<br />
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Proteins are made up of essential amino acids</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> - meaning we can only get them from </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">FOOD</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">- these amino acids are building blocks that have various functions in our body</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Proteins have many functions and some of which are to make other types of proteins-</span></div>
</li>
</ol>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Enzymes (type of protein)</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Hormones</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> (some are a type of protein such as insulin and growth hormone)</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Functions as an energy source for liver, muscle and intestines</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Metabolic signaling </span></div>
</li>
</ul>
<ol start="3" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Protein helps maintain….</span></div>
</li>
</ol>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">bone health</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">body composition (percentage of fat vs muscle)</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Blood glucose levels</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">body weight</span></div>
</li>
</ul>
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">So you get the idea. Protein does a lot and is important for us all. There are some rare genetic disorders where one must be very careful with the amount and kind of protein they ingest (phenylketonuria for example) and for other populations a bit <i>more</i> is necessary (pregnant women, athletes). There are 3 components of protein that we can all take into consideration. The kind, the time we consume and how much we eat.</span></div>
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">The Quality:</span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtsqXzQhNfYwZ_gG5yHGyjY0gmc6jDjqV4DrFTz6U08nDiz9P0SyHXvuvYX9m3H5MdWr8c9WytK3D-U4Ca9UbA3XsyPE_jiYt_LbubOC4ZcBeX2zrRIqjJ01-CkYcC9Ed0ybPYZ0qlfBQ/s1600/quality.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtsqXzQhNfYwZ_gG5yHGyjY0gmc6jDjqV4DrFTz6U08nDiz9P0SyHXvuvYX9m3H5MdWr8c9WytK3D-U4Ca9UbA3XsyPE_jiYt_LbubOC4ZcBeX2zrRIqjJ01-CkYcC9Ed0ybPYZ0qlfBQ/s320/quality.jpg" width="320" /></a></div>
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Protein is separated into animal protein and plant proteins. A complete protein is one which has all 9 essential amino acids, and an incomplete protein does </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">not</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> have all 9, or is very low in one or more amino acids, hence it is incomplete. Animal sources are complete protein and although most plant proteins are incomplete there are some exceptions. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Hemp </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">protein is a vegan source, which DOES have all 9 essential amino acids. Quinoa, buckwheat, soybeans and even blue-green algae are also considered complete. Legume are as well, but they are limited in two specific ones- methionine and lysine,l ow in leucine AND are not always well digested by all. Some common legumes are alfalfa, peas, beans, lentils,</span><a href="https://en.wikipedia.org/wiki/Lupin" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">carob, soybeans, peanuts and tamarind. </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">I will cut to the chase now and provide you a list of high quality proteins and </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">complement proteins</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">- those that when consumed together make an incomplete</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> protein complete!</span><br />
</div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
</div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">High quality proteins:</span></div>
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Animal protein- best to stick to lean cut meats, fish, cottage cheese, strained yogurt, milk (goat’s milk is better tolerated if you have some lactose intolerance), and eggs</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Hemp protein powder or hemp seeds</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Legumes- but remember, it may be a complete protein but are limited in some amino acids</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Buckwheat, Quinoa, Soy</span></div>
</li>
</ul>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Complement proteins:</span></div>
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Rice and beans</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Whole Wheat pita and hummus or other bean dip</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Baked beans and Cornbread</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Peanut butter sandwich</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Protein is a</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> ubiquitous</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> macronutrient in that it plays a diverse role in the body. It helps keep out skin, nails and hair healthy, and is responsible for making some enzymes and some hormones. The last thing we want it to take charge of is being used up for energy. Hence, this why the athlete's buddy carbohydrates are</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> protein sparing.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">The Timing:</span></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrlDTGILnfCIcYqavIu5dmz1k1lbblmO2XJR3na0GI_S5Lg6DfpdnCQsuu3PpqMNM3cDO5NnncNqLQEqwcgITnJyMhRiVMg-_-_JgKNEo7GOh8Vr33UThlzSre_jehRNQ8b7ZBS03PBUA/s1600/time.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrlDTGILnfCIcYqavIu5dmz1k1lbblmO2XJR3na0GI_S5Lg6DfpdnCQsuu3PpqMNM3cDO5NnncNqLQEqwcgITnJyMhRiVMg-_-_JgKNEo7GOh8Vr33UThlzSre_jehRNQ8b7ZBS03PBUA/s200/time.jpg" width="200" /></a></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">There is a rhyme and reason behind timing when and how much protein you consume. What is super cool is that we are human and we are adaptable so if there happens to be </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">one day once in a while </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">that you are crazy busy that you do not eat at the exact time you usually do after a workout or miss lunch (insert scream sounds here) YOU WILL BE OK. Just do not make a habit out of it as this will not only affect your running performance but also your </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">mood, blood sugar levels and energy. </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Here are some <i>general guidelines</i> around protein for the general population:</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">30 grams, 3 times a day, so that's about 30 grams at breakfast, lunch and dinner.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline;">So now lets personalize this a bit for the runner:</span></div>
<br />
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Eat more than just 3 times a day- your appetite will grow the more you run. Snacks are important for the athlete and this who are very active.</span></div>
</li>
</ol>
<br />
<ol start="2" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">After a run the best time window to consume protein is within 30 minutes- 20 grams of protein in a post-training session is a good amount to aim for.</span></div>
</li>
</ol>
<br />
<ol start="3" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The guidelines for runners according to the International Society of Sports Nutrition are 1-1.6 grams per kg body weight - example to follow!</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;"> ↓</span></div>
</li>
</ol>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Joe Shmo is 150 pounds, which is </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">68 kg</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">. He needs approx </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">70-110 grams of protein</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> a day. </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Breakfast - 20 grams</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Snack 15 grams</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Lunch: 20 grams</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Snack- 20 grams</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Dinner 20 grams</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">Snack: 15 grams</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">This is just an example and there is some wiggle room here. If Joe ate 25 or 30 grams at a meal no biggie here, but research shows that over 30 grams at one time is not really anymore beneficial in how the body utilizes it. However, nutrition science is ever evolving and more genetic focused studies are under way so maybe for some people it <i>may </i>be helpful, and maybe for others more harmful. For now, be rest assured that you do not have to fill your plate with a protein on top of protein on top of protein at dinner time.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">For a post-run recovery intake at least 15 grams of protein intake is my recommendation. A ratio of 3:1 or 4:1 of carbs:protein is efficient depending on your goal for weight. Because we are not robots (yet) and we eat food and not numbers I put these numbers into food for you:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYPYoMaFYQ6FX7-waA8iJg0YklXeIX0zTASo2zD9xul72QTwDjqUk0dzDt9DvehHKvKjPkWis757hszsXeSI25XWVwueFQtQSe2LznJbhkrvlmzKtIYxGYjFgLMCSImjMzJwHuIwgGfFQ/s1600/yogurt.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="182" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYPYoMaFYQ6FX7-waA8iJg0YklXeIX0zTASo2zD9xul72QTwDjqUk0dzDt9DvehHKvKjPkWis757hszsXeSI25XWVwueFQtQSe2LznJbhkrvlmzKtIYxGYjFgLMCSImjMzJwHuIwgGfFQ/s320/yogurt.gif" width="320" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">10 grams of protein looks like: 1. Cups of Soy Milk</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">15 grams looks like: 4 ounces of cottage cheese</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">20 grams looks like: Eggs Sandwich with 2 eggs and 2 pieces of whole wheat bread</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">30 grams looks like: 6 ounces Strained yogurt such as Greek or Skyr mixed with half cup chicken for a nice little chicken salad </span></div>
<br />
<br />
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline;">The Quantity:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl4H-IYwuwoe_m5Zpu4CwCz71qlIZqj2INubnNARE_CZxTQMWWzESNDk_EwUwvhOxFolOGpEnuKzF0w44wAa0vE8zgwg5eLV5gFoObMIiqptUkKqM9eb6vSXBF16rn6ttGVN5r-oBwTfM/s1600/quanity.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl4H-IYwuwoe_m5Zpu4CwCz71qlIZqj2INubnNARE_CZxTQMWWzESNDk_EwUwvhOxFolOGpEnuKzF0w44wAa0vE8zgwg5eLV5gFoObMIiqptUkKqM9eb6vSXBF16rn6ttGVN5r-oBwTfM/s1600/quanity.jpg" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">So just how MUCH do you need? </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">This is the part we have been waiting for! Well... I </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">do </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">recommend you see a </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Registered Dietitian Nutritionist (RDN)</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> to find your optimal intake as we are not all built in a box. Here is some background on protein recommendations in America. </span></div>
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The Recommended Daily Allowances (RDA’s) for protein were developed for most healthy people and covered the MINIMAL adequate amounts needed</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The Dietary Reference Intakes (DRI’s) are more broad and range from the adequate intake (RDA) to</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> prevent nutrient deficiencies</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> to the upper limit (UL) which is the amount one can consume without it actually being toxic </span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">The Acceptable Macronutrient Distribution Range (AMDRI) is a value for a macronutrient (a carb, fat or protein) in</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> percentages</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">- for example the AMDRI for protein is 10-35% of a person's daily calorie intake- no worries about getting into the nitty gritty details of calculating this out (again, that is part of what dietitian can do for you when necessary).</span></div>
</li>
</ul>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">So confused yet? Yea, sorry about that- but it IS a good idea to get a sense of what are all these numbers on a nutrition label. The takeaway here is that any dietary recommendations set forth by a committee to meet a very large population of people are </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">not set in stone</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> and instead are </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">guidelines</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"> to ensure people are not under doing it or overdoing it. When you work with a dietitian he or she can fine tune these recommendations to better fit YOUR needs based on not only your height, weight, goal, and activity level, but also support any current medical complications you may have and most importantly PREVENT disease by taking special consideration of family history, environment and genetics.</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Remember all that talk about essential amino acids and how some foods have more of one and lack another? There is one in particular that is especially important to us all, and more so for athletes (drum roll please) it is </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">leucine</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">. Leucine is key as it helps to make proteins in the body by triggering the metabolic pathway ( think of the domino effect) signaling that the meal just consumed was adequate enough to grow muscle tissue- how cool is that? It's like food is talking to our muscles and telling them to grow (less room for fat)!</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">I'm a dietitian, I love food, I promote REAL FOOD- and there is a time and place for supplements, however they are to SUPPLEMENT your diet and nothing that a healthy individual should rely on- furthermore you get so much more out of food than you do from a pill. So instead of running to your local drug store and looking for leucine in a box eat more of these high leucine foods:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUuvGJWNemGANrfIyFDcaiv9Rh8g-z1EXE4Pbzp6wM9OUNOh3uvj4owiTYdR07Qbxj7IxvexHZWfur1kx5NAWqSI7pp0pVxVzurGcp9Hmzg2tRc9nTbNZniZ1X1J-fbwiymBgIWfj_dJk/s1600/leucine.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="120" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUuvGJWNemGANrfIyFDcaiv9Rh8g-z1EXE4Pbzp6wM9OUNOh3uvj4owiTYdR07Qbxj7IxvexHZWfur1kx5NAWqSI7pp0pVxVzurGcp9Hmzg2tRc9nTbNZniZ1X1J-fbwiymBgIWfj_dJk/s320/leucine.png" width="320" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-indent: 36pt;">
<br /></div>
<br />
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Beef*</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Chicken*</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Pork Chop* </span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Tuna*</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Milk</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Peanuts </span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Lentils </span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Egg</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Almonds</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Soybeans</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Asparagus</span></div>
</li>
</ul>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">*One serving of these is 3 ounces, which is about the size of a deck of cards. </span></div>
<br />
<br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Now that we have all that taken care of get out there and start running! Remember when you finish you have 30 minutes as the optimal time to get in a snack with at least 15 grams of protein. Want to give your chocolate milk a nutritional kick? Try goat's milk with raw cacao or carob powder and a little honey, mix well and pour over ice. Not keen on goats milk? Hemp milk is also a great alternative. No supplements needed, just good ol’ food.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr5xtQW9Zqf6cbzDR8xma7BvtLh2bBNpYDmzraY5p4GgY9H2B8Mb3Bk5nZ3E_f0j8uSqqrxzXg85OmoiwJSlUkgHt3DO6TSVegemNIdn-ca1f9Y9T5qPa01ZaC3mlkDC8KFGNru4OLX88/s1600/real+food.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr5xtQW9Zqf6cbzDR8xma7BvtLh2bBNpYDmzraY5p4GgY9H2B8Mb3Bk5nZ3E_f0j8uSqqrxzXg85OmoiwJSlUkgHt3DO6TSVegemNIdn-ca1f9Y9T5qPa01ZaC3mlkDC8KFGNru4OLX88/s320/real+food.jpg" width="300" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;">Reference:</span></span><br />
<br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">The Role of Protein in Overall Health: Quality, Quantity, and Timing Considerations. Seyler, J, Layman D. SCAN's Pulse. 2012, Vol 31, No.3 </span></span><br />
<br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">Bing Pictures via Microsoft Outlook </span></span></div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-33455495389857009202016-03-05T06:18:00.003-08:002016-03-05T06:18:48.365-08:00Pickles And Pretzels<div dir="ltr" style="text-align: left;" trbidi="on">
<!--[if !mso]>
<style>
v\:* {behavior:url(#default#VML);}
o\:* {behavior:url(#default#VML);}
w\:* {behavior:url(#default#VML);}
.shape {behavior:url(#default#VML);}
</style>
<![endif]--><br />
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves>false</w:TrackMoves>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
</w:Compatibility>
<w:DoNotOptimizeForBrowser/>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="0" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Arial","sans-serif";
color:black;}
</style>
<![endif]-->
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 30.0pt; line-height: 115%; mso-fareast-font-family: "Times New Roman";">Pickles And Pretzels</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>75% of the <i style="mso-bidi-font-style: normal;">sodium </i>people consume (in America) comes
from processed foods and eating at restaurants and <i style="mso-bidi-font-style: normal;">not </i>from the dining table. <i style="mso-bidi-font-style: normal;">Salt
</i>and <i style="mso-bidi-font-style: normal;">sodium </i>are actually two
different things, even though they are often used interchangeably. Salt is
about 40% sodium and 60% chloride (NaCl). <i style="mso-bidi-font-style: normal;">Sodium
</i>is found in many different foods from fruit to eggs to milk to cucumbers,
however in much less amounts than what is found in canned soups, frozen dinners
and fast food meals. The fact is, we need sodium, not too much, not too little,
and some of us more than others, and that is where you, the runner, comes
in.<span style="mso-spacerun: yes;"> </span>Whether it be the climate you live
in or the miles you cover during a training session if sweating it up is your
thing then there is a role that sodium may play in keeping you hydrated. Here’s
the lowdown:</div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l4 level1 lfo4; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Exercising in the heat makes a person more prone to
dehydration</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l4 level1 lfo4; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Fluid consumption <i style="mso-bidi-font-style: normal;">before
</i>exercise may improve performance because it will delay dehydration <i style="mso-bidi-font-style: normal;">during </i>exercise</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l4 level1 lfo4; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>We humans act on cue, that is, we drink water when we
are <i style="mso-bidi-font-style: normal;">thirsty. </i>However, unlike a“meal
time” we do not necessarily have a “drink time.” </div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l4 level1 lfo4; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Sodium consumption triggers the thirst mechanism switch
to turn on. Think about it. Have you ever <i style="mso-bidi-font-style: normal;">not
</i>wanted to drink something after eating a handful of pretzels?</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><img alt="File:Pretzel.jpg" height="112" src="file:///C:\DOCUME~1\Kelly\LOCALS~1\Temp\msohtmlclip1\01\clip_image002.jpg" width="119" /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
According to Morris and colleagues consuming<i style="mso-bidi-font-style: normal;"> </i>sodium <i style="mso-bidi-font-style: normal;">before </i>a run in warm conditions is a push to drink more water, and
therefore hydrate you, the athlete, over the course of an exercise session.
Here is what you need to know concerning this study:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>9 males were recruited; all led very active lifestyles
prior to testing</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Ages: 27 ± 4 yrs, Weight: 73.8 ± 9.6 kg (approx. 163
pounds average weight), VO2max* of 55.9 ± 9.3 ml/kg/min (this number is
indicative of a trained male).</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>The exercise of choice for testing was cycling</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>High-sodium foods were not allowed to be consumed for
48 hours, while alcohol and caffeine were not allowed for 24 hours<i style="mso-bidi-font-style: normal;"> before </i>each visit to the test clinic</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>The evening before a visit to the test clinic the men
consumed a carbohydrate-rich meal and one liter of water (by they way,
carbohydrates attract water)</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>The subjects ate a snack that contained 380 calories
(54 grams carbohydrate, 18 grams protein, 10 grams fat, 220 mg Sodium) and <i style="mso-bidi-font-style: normal;">one </i>of three<u> experimental treatments:</u>
60 mg/kg body weight <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">NaCl</i></b>, aspartame, or no treatment
with 2 ml/kg body weight water.</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level2 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">○<span style="font: 7.0pt "Times New Roman";">
</span></span>Remember what I said about sodium above. <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">NaCl</i></b>
(table salt) is only 40% sodium so don’t think that these subjects consumed
copious amounts of sodium before the test. The test group pre exercise experiment
sodium intake was more comparable to 2-3 servings of Rold Gold pretzels.</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>After consumption subjects were given unlimited access
to water and told only to drink <i style="mso-bidi-font-style: normal;">when
thirsty </i>(the AHA! moment). The ‘hydration period’ in the study <i style="mso-bidi-font-style: normal;">before </i>exercise lasted 2 hours</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>They then went for a ‘dehydration ride’ which was a
more casual ride (submax) followed by <i style="mso-bidi-font-style: normal;"><u>THE
TEST</u></i>. A <i style="mso-bidi-font-style: normal;">200 KJ performance time
trial</i> in a warm environment of 30℃ (86℉)</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l1 level2 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">○<span style="font: 7.0pt "Times New Roman";">
</span></span>Picture this test as hopping on a bike and trying to
burn roughly 50 calories as fast as you can</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l1 level1 lfo2; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>So we have the test group (consumed sodium before the
test), the control group (no sodium before the test) and others were given a
placebo of aspartame (the fake out group)</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><img alt="File:Foundation-20F9-0353.jpg" height="327" src="file:///C:\DOCUME~1\Kelly\LOCALS~1\Temp\msohtmlclip1\01\clip_image004.jpg" width="327" /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So then what happened?<span style="mso-spacerun: yes;">
</span>Well, as you may have guessed, the results were in favor of sodium, the <i style="mso-bidi-font-style: normal;">test group.</i> </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>The amount of water consumed and retained during the<i style="mso-bidi-font-style: normal;"> hydration period</i><span style="font-family: "Arial Unicode MS","sans-serif";"> was higher ✔</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Dehydration levels were <i style="mso-bidi-font-style: normal;">less </i><span style="font-family: "Arial Unicode MS","sans-serif";">after
the dehydration ride ✔</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l3 level1 lfo3; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>The time to complete the performance time trial was <i style="mso-bidi-font-style: normal;">improved</i><span style="font-family: "Arial Unicode MS","sans-serif";">✔</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What does all this mean to YOU, the runner, the athlete, the
trainee (especially those of you training in hot weather)?<span style="mso-spacerun: yes;"> </span>It<i style="mso-bidi-font-style: normal;">
suggests</i> that voluntary<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"> hyperhydration</i></b><span style="mso-spacerun: yes;"> </span>can be instigated by acute consumption of
sodium AND it will help out your hydration status and performance during that
run in the sun. But wait right there- this does not give you a free for all to
grab a jumbo bag of chips before you head out for your exercise session. Here
are some key nutritional factors to keep in mind:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l0 level1 lfo5; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span><span style="background: white; color: #222222; mso-highlight: white;">“Dietary Guidelines for Americans recommend limiting <b style="mso-bidi-font-weight: normal;">sodium</b> to less than 2,300 mg a <b style="mso-bidi-font-weight: normal;">day</b> — or 1,500 mg if you're age 51 or
older, or if you are black, or if you have high blood pressure, diabetes or
chronic kidney disease.” - Mayo Clinic</span></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l0 level1 lfo5; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>People often consume water in response to thirst, but
this may be at a time when dehydration is at about 1% set in. If you are
coaching a team or you want to kick start your thirst mechanism this study was
the first to show VOLUNTARILY increased fluid consumption that reach
hyperhydration levels (woo hoo)!</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l0 level1 lfo5; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Goos, gels or manufactured supplements are not
necessary to achieve this amount of sodium intake prior to exercise</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Of course there are some limitations to every study as no
study is perfect:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Small number of<i style="mso-bidi-font-style: normal;">
trained</i> subjects </div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Only male subjects ( where my ladies at)?</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Short session duration</div>
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; mso-list: l2 level1 lfo1; text-indent: -.25in;">
<span style="mso-list: Ignore;">●<span style="font: 7.0pt "Times New Roman";">
</span></span>Inconsistency between subjects with regard to fluid
consumption and no repeated trials to test for this consistency (this may come
down to genetics)</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><img alt="Heat 1[edit]" height="349" src="file:///C:\DOCUME~1\Kelly\LOCALS~1\Temp\msohtmlclip1\01\clip_image006.jpg" width="289" /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">The Takeaway:</b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The next time you are planning to get outside and train and
your weather app temp is heating up plan ahead and consume water with a little
sodium rich snack such as pickles, pretzels, Bragg’s Liquid Amino Acids
drizzled over rice, or a fruit and veggie smoothie with some shakes from the
salt shaker along with adequate carbs depending on the length of the session. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
What about TOO much water? Great question. If you feel the
water sloshing in your stomach that is a sign that you <i style="mso-bidi-font-style: normal;">do not </i>need to guzzle down more water, and if you feel cramps then
just walk it out. Finally, and again, from experience of sweating it out
volunteering with the indigenous people of the Hill Tribes in The Philippines
last month- never underestimate the power of <i style="mso-bidi-font-style: normal;">real food </i>to provide the best energy.</div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="mso-no-proof: yes;"><img alt="File:Pickle.jpg" height="90" src="file:///C:\DOCUME~1\Kelly\LOCALS~1\Temp\msohtmlclip1\01\clip_image008.jpg" width="261" /></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
If you would like to learn more about how food can move you,
please contact me directly at k@indigenousnutritionist.com </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 10.0pt; line-height: 115%;">*<span style="background: white; color: #222222; mso-highlight: white;">VO2 max is a measure of the maximum
volume of oxygen that an athlete can use. Generally, but not necessarily, the
higher the VO2 max the better an athlete. </span></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="background: white; color: #222222; font-size: 9.0pt; line-height: 115%; mso-highlight: white;"><span style="mso-spacerun: yes;"> </span></span></b><span style="color: #222222; font-size: 9.0pt; line-height: 115%;">Morris DM</span><sup><span style="font-size: 9.0pt; line-height: 115%;">1</span></sup><span style="font-size: 9.0pt; line-height: 115%;">, Huot JR, Jetton AM, Collier SR, Utter AC. (2015)<span style="mso-spacerun: yes;"> </span>Acute Sodium Ingestion Before Exercise
Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration
and Improvement in Exercise Performance in the Heat.<span style="mso-spacerun: yes;"> </span>I<i style="mso-bidi-font-style: normal;">nt J
Sport Nutr Exerc Metab. </i>(5):456-62. doi: 10.1123/ijsnem.2014-0212. Epub
2015 Mar 26.</span></div>
<div class="MsoNormal">
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-89932527978791061072014-06-12T13:17:00.000-07:002014-06-13T08:18:49.026-07:00Foods and Moves to Fertilize <div dir="ltr" style="text-align: left;" trbidi="on">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD1O7n_R-O8lsW25sfXkWyLKj2PJKMyJX1FbsGQdJKjF7rEm-TbxEkU8cN9H7Ip443ti4oOVWCAQasudow8W_VOvJnP7Rbyz_SMnJEWsFPQ91-sp2zBkESxPbcNFF5sAWgeiORrRV90rU/s1600/blog4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
So the day has come, you have finished college, gotten married to The One, globe trotted with only a backpack, toothbrush and camera, made mistakes, the same one... twice (ok 3 times but that time in Amsterdam didn't count), and you have now done enough yoga and meditation to be rinsed free from those dirty days to a more mature, healthy and wiser state of minding your body.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZASfZTZHaUn661LojdKQkpUB5Ej0K8kClB7pMBTwmQHO2n0fq4uWwLoEG7KkgsTfFlquiuG6esQCZg4qdsvs8JYfEeBUGQFsdCq4-6yGGzPWCGtqX64DvovytlZbfdCCaxaFiv5b9x9s/s1600/blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZASfZTZHaUn661LojdKQkpUB5Ej0K8kClB7pMBTwmQHO2n0fq4uWwLoEG7KkgsTfFlquiuG6esQCZg4qdsvs8JYfEeBUGQFsdCq4-6yGGzPWCGtqX64DvovytlZbfdCCaxaFiv5b9x9s/s1600/blog.jpg" height="266" width="400" /></a></div>
<br />
<br />
<br />
So why is it taking you so long to conceive? <br />
<br />
You follow the fertility schedule posted on the fridge like Martha Stewart follows a crème Brule recipe. Your husband stopped smoking pot years ago and makes sure to steer clear from hot tubs and take the lap out of top when it comes to his Mac Pro (or thinkpad for the PC dudes). You meditate in the morning and do Yin Yoga in the evening, take your fertility multivitamin and have a bond with your friends and family that rivals with the Tanners on Full House.<br />
<br />
So.... what. is. wrong?<br />
<br />
You panic, after all your clock is ticking.<br />
<br />
<br />
Breath. Just. Breath.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLpXk8eLlLamta_2pfiTm4yh9EYe-8gouLrUJjYWoy7CdmJ5huAiEAOiXusxg9g6dpjJzAUW-Kyhpa9d6gLRp4X61nnEEaBqk9CS65AzCcmXBcQjEBZOUbe0xzSzwNMSycs0cZSiy7zr8/s1600/blog+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLpXk8eLlLamta_2pfiTm4yh9EYe-8gouLrUJjYWoy7CdmJ5huAiEAOiXusxg9g6dpjJzAUW-Kyhpa9d6gLRp4X61nnEEaBqk9CS65AzCcmXBcQjEBZOUbe0xzSzwNMSycs0cZSiy7zr8/s1600/blog+1.png" /></a></div>
<br />
<br />
The world has moved towards technology in such a profound way that it is saving lives and helping people to live longer, which is amazing and great and wonderful (I never underestimate modern technology). On the other hand, neither do I underestimate common sense, nature and good ol' fashion diet and exercise. I am not talking diet in the sense of lose weight, drop those pounds, hit the pavement 7 days a week and live off celery, no way-no how. I am talking about a diet for life. What you eat influences what you are and what you will become (and in this case- what you will create).<br />
<br />
So here is some of my own advice on food and moves to fertilize.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh20FL8yI7JO6tOS86Oh2ZBjBswSV9HcJbNousEJvhGMewVh_EbMSqym0YCcGXDOUMihTWndV0yx2byD_6ZT2JZeJ9d8NnYZsTl35vnRqeB0cwaY3xBjAT4jmG7G2sfkHLi1Rxsc6b_DKg/s1600/blog3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
<br />
<br />
<strong>1. Move:</strong> I am not hear to discuss sex positions that will increase your chances of conceiving (although that literature is out there), I am here to simply discuss exercise for LIFE. In grad school while I was in a deeply committed relationship with Bobst Library we referred to anything that was <strong><em><u>not</u></em> </strong>good in too little amounts and too abundant amounts as "The J-Shaped Curve." Exercise is one of those. (I know what you may be thinking, how can I exercise toooo much?, what about athletes?)- well athletes may exercise like its their job- wait it IS their job- which means they also eat like its their job as well AND have rest days. Even they can be burnt out and over-train. For the rest of us it is a bit easier to fall into a category of weekend warriors (not exercising enough) to 7 days a week, 2 training sessions a day, and "I forgot to eat lunch" warriors- (exercising too much).<br />
<br />
It really is all about balance!<br />
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh20FL8yI7JO6tOS86Oh2ZBjBswSV9HcJbNousEJvhGMewVh_EbMSqym0YCcGXDOUMihTWndV0yx2byD_6ZT2JZeJ9d8NnYZsTl35vnRqeB0cwaY3xBjAT4jmG7G2sfkHLi1Rxsc6b_DKg/s1600/blog3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh20FL8yI7JO6tOS86Oh2ZBjBswSV9HcJbNousEJvhGMewVh_EbMSqym0YCcGXDOUMihTWndV0yx2byD_6ZT2JZeJ9d8NnYZsTl35vnRqeB0cwaY3xBjAT4jmG7G2sfkHLi1Rxsc6b_DKg/s1600/blog3.jpg" height="320" width="257" /></a></div>
<br />
If you happen to be overweight or obese and sit most of the day at work, now is the time to start moving <em>more</em>.<br />
<br />
If you are underweight, or at the cusp of being underweight per your Doc, stressed out, have a job that requires early mornings and late nights, but manage to workout early mornings and sometimes after work plus keep it up on the weekend (sleep anyone?) - now may be a time to actually move a little <em>less</em> (and eat a little more).<br />
<br />
As much as our bodies require a balance of carbohydrates, fats and protein they also needs to be in the right weight zone to carry on with the quality of a long, healthy life... and in order to give life with less risk of complications.<br />
<br />
When a women is overweight/obese this can be a factor in infertility. I did some research on this in Grad school so if you are interested in learning more how the HOW part then read more <a href="https://docs.google.com/document/d/1ANpjZ04BA4xh89JhOqv92YuhY5t0xMxW_CcOmBsNJUc/edit?usp=sharing" target="_blank">here</a> (tables not included).<br />
<br />
<br />
<br />
When a woman is underweight this may slow or shut down the reproductive process. Women who are at risk for this happening are the following <br />
<ul>
<li>Women with eating disorders- anorexia, bulimia and disordered eating (also exercise bulimia).</li>
<li>Women on very low-calorie or restrictive diets-Restrict calories, restrict healthy fats and protein, restrict giving life- especially if the woman has irregular periods</li>
<li>Strict vegetarians mar have difficulties if they lack important nutrients, <strong>such as vitamin B12, zinc, iron, and folic acid.</strong></li>
<li>Marathon runners, dancers, and others who exercise very intensely. ( see above- the term exercise bulimia may be appropriate here). Note- not all marathon runners and dancers are at risk for infertility, there are plenty that reproduce with absolutely not problems- the ones at risk usually are underweight and very restricting in their diet as well.</li>
</ul>
<br />
<strong>This leads me into part deux of my advice: Food</strong><br />
<strong></strong><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD1O7n_R-O8lsW25sfXkWyLKj2PJKMyJX1FbsGQdJKjF7rEm-TbxEkU8cN9H7Ip443ti4oOVWCAQasudow8W_VOvJnP7Rbyz_SMnJEWsFPQ91-sp2zBkESxPbcNFF5sAWgeiORrRV90rU/s1600/blog4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiD1O7n_R-O8lsW25sfXkWyLKj2PJKMyJX1FbsGQdJKjF7rEm-TbxEkU8cN9H7Ip443ti4oOVWCAQasudow8W_VOvJnP7Rbyz_SMnJEWsFPQ91-sp2zBkESxPbcNFF5sAWgeiORrRV90rU/s1600/blog4.jpg" /></a></div>
<br />
<br />
<br />
We already talked about balancing your weight- but are there foods they actually may HELP a woman to conceive??! Are there others that hinder??! Well, read on to find out.<br />
<br />
<br />
<br />
Here are the do's and don'ts of fertility faithfulness<br />
<br />
<ul>
<li>DON'T eat trans fats!</li>
<ul>
<li>These are the industry developed kind. Milk actually contains natural trans fatty acids that have been shown to be do-gooders, the other kind they add to processed foods such as crackers, cookies, ice cream, peanut butter and chips just to save a buck and keep it on the shelf longer.</li>
</ul>
<li>DO use more unsaturated vegetable oils!</li>
<ul>
<li>The mono and polyunsaturated fats will help to improve the body's sensitivity to insulin (so sugar doesn't hang out the blood too long and build up potentially leading to damage to cells and diabetes) </li>
</ul>
<li>DO think plant based meals!</li>
<ul>
<li>No need to go all vegetarian (meat is a great source of iron which you definitely need) but eating more plants and basing meals of plant proteins such as with beans, peas, soybeans or tofu, or nuts is part of the fertility diet!</li>
</ul>
<li>DO choose "slow carbs" not "no carbs"</li>
<ul>
<li>Controlling blood sugar levels is all part of fertility as well- choose carbs higher in fiber such as whole grains and fruits and veggies (keep the skin on that apple).</li>
</ul>
<li>DO drink whole milk (yes you heard me, the FULL FAT kind)</li>
<ul>
<li>There has been a link between lower fat dairy and infertility- a link NOT a cause- I touch upon this is my paper noted above as well.</li>
</ul>
<li>DO take a multivitamin that is geared toward mamas-to-be</li>
<ul>
<li>Getting extra folic acid (400 micrograms a day) is just one of the most important vitamins you need!</li>
</ul>
<li>DO amp up your iron intake</li>
<ul>
<li>Extra iron from plants is important-
including whole-grain cereals, spinach, beans, pumpkin, tomatoes, and beets may help promote fertility according to Harvard. These are absorbed as well as iron from animals however so if you add some vitamin C to these foods (think strawberries, lemon juice, red pepper, oranges) this will help to absorb the iron</li>
</ul>
<li>DON'T overdo it on the alcohol (and in my own personal advice if you are actively trying to become pregnant steer clear altogether)</li>
<ul>
<li>I do not think this needs much explanation.</li>
</ul>
</ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGSNYGy_DFMIvemAgsSkG9vFZ-taeDy5Q4r76TzoBAJ-KHVKeACsusnHt63V15vWwPvL9t6edEIGYKGZI4_zQiMV9hAoYlB6B8hKUy5kNhCe5a9jh9E-IpbR9Ay8sqjbhePaPxNOFi2mg/s1600/blog+4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGSNYGy_DFMIvemAgsSkG9vFZ-taeDy5Q4r76TzoBAJ-KHVKeACsusnHt63V15vWwPvL9t6edEIGYKGZI4_zQiMV9hAoYlB6B8hKUy5kNhCe5a9jh9E-IpbR9Ay8sqjbhePaPxNOFi2mg/s1600/blog+4.png" /></a></div>
<br />
<ul><ul>
</ul>
</ul>
<br />
So do you feel a bit more at ease now? Of course food and moves may not be the only answers and your issue may be much more complicated so always work closely with your Doc and see a specialist who will be able to help you and your Man look at other options- also it is equally important that the Dad-to-be is in good health as well.<br />
<br />
<div style="text-align: center;">
You are on your way to sheer bliss!</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAbndLocgiCOTsFjc1sPypshnMOFi0UCpOxig_DJYQ4A7bIvyvCge_DqfYrW_CYbQkhQMqcllXjSL7v7xqrSEUx3U5pHoZxBcI35iKALkQ_gyrKorF8QYQsKENHApoqsHh7Zh-QnkyWuE/s1600/blog+6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAbndLocgiCOTsFjc1sPypshnMOFi0UCpOxig_DJYQ4A7bIvyvCge_DqfYrW_CYbQkhQMqcllXjSL7v7xqrSEUx3U5pHoZxBcI35iKALkQ_gyrKorF8QYQsKENHApoqsHh7Zh-QnkyWuE/s1600/blog+6.jpg" height="180" width="320" /></a></div>
<br />
<br />
<br />
<br />
<div style="text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSPVqd44GXyaMgBAuIHzz6d6vMYDua_9pXTd8GJpjn4CHCjSFK6PpFlQvmQH1Al2XdQhrwsYtsae14ybBIwvO8ObLZ71HDWsr4H9V9vmlc0wjUB8M61EkfQSUG21SzkurC9ttljqFLhUI/s1600/blog+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
<ul>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV_ab7HEamzOH-OyLNe118C9pLyalbu2jH99T11-csd0kp0BL6gISG5jCRZQupGrOdUwv94G4uISXZKEuHFSTbgl2S0nK5Y0N6xaUOoOLWVezYpEfl4RQJJaYf5LnlOQjeSqzFXIiNOXg/s1600/blog+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
</ul>
<br />
<br />
<br />
<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-19721907881273848762014-02-17T14:20:00.003-08:002014-02-17T14:20:35.134-08:00Foods that Heart Your Heart<div dir="ltr" style="text-align: left;" trbidi="on">
So its American Heart Month. Its the month that cupid is more then OK, and its also the month that people start to think a little more about Love. Since I often think about love and food, I decide to combine the two into a heart healthy post.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaLy7V-hoWjhxrOnttXw7lrBxTjdJbrlJRkY2j0mN4pk3M5MpkamHSFe_Js9jzn48hPzSdCUUXyKEsk1DBpSHJsCJiWSChpuiqm5g1wNkL_olJWQPpta0IU0dUH3KBPC17oudfL66tfbU/s1600/cupids.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaLy7V-hoWjhxrOnttXw7lrBxTjdJbrlJRkY2j0mN4pk3M5MpkamHSFe_Js9jzn48hPzSdCUUXyKEsk1DBpSHJsCJiWSChpuiqm5g1wNkL_olJWQPpta0IU0dUH3KBPC17oudfL66tfbU/s1600/cupids.jpeg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<br />
When I was a little girl I remember my Dad standing in the kitchen and professing, "fat will not make you fat, but those carbs...."<br />
<br />
This was well before the age of Atkins, but please be advised my Dad's intentions were nothing like the Atkins Diet; he's rather fond of his fresh baked bread he used to buy from a local farm house in Maine before moving towards sunnier days in Burbank, CA with my Mum. His thought was that the imbalance of carbs to fats in the American diet that were displayed on stores shelves in the form of processed low-fat/non-fat items such as sugary yogurts and Snackwell cookies (really?? A low-fat cookie? ) was more hurtful then helpful to our health. "Just eat real food," he would announce to anyone listening....<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAQONDhotjr6hnaJL4msVNwI0FPPeP2mIo9KIt18MSLzWydqwwXbalAKfdTLhvC-gns70wZST6zVK5J-_NQLpn2Ow5MQO1DFN3ec9s8z8tFh3cd_CABV-VzbNsenqorwnxTYrRT9lNx2E/s1600/eat.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAQONDhotjr6hnaJL4msVNwI0FPPeP2mIo9KIt18MSLzWydqwwXbalAKfdTLhvC-gns70wZST6zVK5J-_NQLpn2Ow5MQO1DFN3ec9s8z8tFh3cd_CABV-VzbNsenqorwnxTYrRT9lNx2E/s1600/eat.jpeg" /></a></div>
<br />
<br />
As a teenager I (kind of) listened. It just did not really hit me back then. I grew up on liverwurst, and sardines drenched in oil and to this day I still keep my butter on the kitchen table. I, too, then got lost in the low-fat trap when I reached college age. Then one day I heard about some research showing that low-fat/non-fat dairy (I am the Dairy Queen in case you were wondering) was associated with infertility (which I later used as a variable to finish my Masters research at NYU); not that I was looking to get pregnant at the time, but as a woman you wonder about how these things MAY affect your future.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5ElBnmHLCE0emM5hnOH2KElyPsrkZ2wTeBAN6tZsI55QGAZxK7FdZVWwPVl_eqy_8zO1e8NVRZaA_p7l7oxZZUUDfe3dZ_iRCdmoifkMHzUr7MVsJ0xR1w1jhVMgsFRts77uvOGEWo2k/s1600/milk.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5ElBnmHLCE0emM5hnOH2KElyPsrkZ2wTeBAN6tZsI55QGAZxK7FdZVWwPVl_eqy_8zO1e8NVRZaA_p7l7oxZZUUDfe3dZ_iRCdmoifkMHzUr7MVsJ0xR1w1jhVMgsFRts77uvOGEWo2k/s1600/milk.jpeg" /></a></div>
<br />
<br />
This post is not to tell you that fat is better than carbs or that in order to have a healthy heart you must eat fatty foods- absolutely NOT -it is merely to point out some lovers of hearts in the food world and to emphasize that our bodies thrive on ALL THREE MACRONUTRIENTS- fat, carbs and protein. Some people have rare genetic diseases where they benefit from ketogenic diets (mostly fat) or must not consume foods with phenylalanine for example (a building block of protein). By the way, PKU disorders are tested in all US born infants and if one should have this disorder their diet SAVES THEIR LIFE.<br />
<br />
This proposes why nutrition is so important, we are not all built in a box- what I tell a client who is trying to get pregnant and loose weight before doing so is far different than what I would tell an Athlete to eat. One thing that I do tell everyone? I emphasize REAL FOODS. I'm taking back the boxes, the fluorescent packaging, the marketing towards kids. Here is a list of 6 REAL FOODS that heart your heart, and why:<br />
<br />
1. Avocado<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQorAHKo736L0qg72rTef6qX1G84-0y6KFFOny9j2GBUbUk5Vyw4VCxoCpQjn8sExU3k6VU8C_JKprygwjye-8j2Ff9KcnKpIEM3kuuxToGssYF8sP6k2kEgbgZyT3TTckOWI_t88-yMI/s1600/avocado.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQorAHKo736L0qg72rTef6qX1G84-0y6KFFOny9j2GBUbUk5Vyw4VCxoCpQjn8sExU3k6VU8C_JKprygwjye-8j2Ff9KcnKpIEM3kuuxToGssYF8sP6k2kEgbgZyT3TTckOWI_t88-yMI/s1600/avocado.jpeg" /></a></div>
<br />
<br />
Surprise, surprise right. One study showed that 1 avocado a day as part of a moderate fat diet- 34% of calories (so not going fat crazy ) lowered small dense LDL (the worse cholesterol). Some avocados are quite large so I recommend adding half an avocado at a meal or snack and 1/4th if you are trying to lose weight.<br />
<br />
2. Nuts<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAOFRO5dazLW2PmFXatDvosI6HQFfow6GS2VCZq_OemFIFj0iYK5gKT4gbuge1k3cAX8iwzK3YH5V-C8IsY7yONzel9ClYJTYRxopW4tVtmu-lBn1xHsdRep92t3i4Yf0_M9vN14u_hVg/s1600/nuts.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAOFRO5dazLW2PmFXatDvosI6HQFfow6GS2VCZq_OemFIFj0iYK5gKT4gbuge1k3cAX8iwzK3YH5V-C8IsY7yONzel9ClYJTYRxopW4tVtmu-lBn1xHsdRep92t3i4Yf0_M9vN14u_hVg/s1600/nuts.jpeg" /></a></div>
<br />
<br />We all know nuts are high in fat, but behold, new studies- and one by Harvard, showed that those who ate about a handful of nuts daily actually weighed less then those who did not eat any nuts and it also helped with weight management. Nuts also are mostly made out of unsaturated fats. Nuts are also a good source of protein and chock full of vitamins, plus fiber- they are a great in between meal snack or addition to meals flavor twist. Walnuts and Almonds are great choices- go for raw or dry roasted to lower your risk of heart disease- also shown to lower that bad cholesterol!<br />
<br />
3. Dark Chocolate ( I know you were waiting for this one).<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBBnIgAMwWoYItpxfujCfcEoSALGhw3_hvGMBWXUrhXUQz7ijE77IzwlO0WwHOe4cK8gdqlPeUkRKxe6vM7tauZiK7JjOIj3NIHinHlf9XMrLDHwjWThl_IsssuPLdc7FsuEzLQ8eRmNY/s1600/cocoa.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBBnIgAMwWoYItpxfujCfcEoSALGhw3_hvGMBWXUrhXUQz7ijE77IzwlO0WwHOe4cK8gdqlPeUkRKxe6vM7tauZiK7JjOIj3NIHinHlf9XMrLDHwjWThl_IsssuPLdc7FsuEzLQ8eRmNY/s1600/cocoa.jpeg" /></a></div>
The focus is on the DARK- not the modern day sugary infused candy bars- I am talking about the bitter stuff. Raw cocoa powder rocks! Thank the flavanoids, which are organic compounds found in cocoa's dark rich color shown to lower blood pressure and may protect against stroke.<br />
<br />
4. Whole Grains<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVlLOE1qsDEaXvMAK3iezzxyu4s4kFWBDyqwz1bMHuXjKGYYgmQdDppVNt5592oW2HJa9dMFrGiHDyeEcOOpKudGPjJ56a1MRkIQDnfiOwfdsYBuJ2TjfkiRaDPhd75Rw4cPrIUzaZBFI/s1600/grain.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVlLOE1qsDEaXvMAK3iezzxyu4s4kFWBDyqwz1bMHuXjKGYYgmQdDppVNt5592oW2HJa9dMFrGiHDyeEcOOpKudGPjJ56a1MRkIQDnfiOwfdsYBuJ2TjfkiRaDPhd75Rw4cPrIUzaZBFI/s1600/grain.jpeg" /></a></div>
<br />
<br />
One word here: Fiber Whole grains- think oats, Bulgar, whole wheat flour- (must be 100% whole wheat flour though- read the labels)! The increase of fiber (look for 3 or more grams per serving) helps to "attack cholesterol" if you will and rid it from your system. Don't neglect your water intake however, if you are increasing your fiber make sure to drink enough water to keep your system in check otherwise you will have the opposite effect of regularity.<br />
<br />
5. Fruits and Veggies<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxtGaJnATjbb1-iC9TuDEEROoId59Gqo5rGDinAhaEkitF3n8f7nDoHqRKD5F5DWEt9aw_qvbfjSBEjymh5wpz8zd428a_z0stRWuKphTnILm7lBhoEKdAA3XjW-i8cNCCf95U-psPvN8/s1600/f+and+v.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxtGaJnATjbb1-iC9TuDEEROoId59Gqo5rGDinAhaEkitF3n8f7nDoHqRKD5F5DWEt9aw_qvbfjSBEjymh5wpz8zd428a_z0stRWuKphTnILm7lBhoEKdAA3XjW-i8cNCCf95U-psPvN8/s1600/f+and+v.jpeg" /></a></div>
<br />
<br />
That's right, you knew it was coming, simple and true, veggies and fruits heart your heart! One study concluded that : "Our data suggest that absolute quantity, rather than variety, in fruit
and vegetable intake is associated with a significantly
lower risk of CHD. Nevertheless, consumption of
specific fruit and vegetable subgroups was associated with a lower CHD
risk"<br />
<br />
So in other words eat them DAILY. In one study I read green leafy
vegetables were most strongly associated with a decrease in heart disease. In fact, just one serving lowered risk by 11%! <br />
<br />
6. Salmon<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhho-jiOkVbQuxZiWOMaNTGK69Myf3affr7UM6PtTPN4sgw5gXPNOkLQwYRFl8iApWmNz5cc3IpQdUWTuz9Uo0Z1i6Q77az3XIp9PT66OrMOjZ6sjGsXj_vOxqulAH8UgaztH0K8RF0GkE/s1600/salmon.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhho-jiOkVbQuxZiWOMaNTGK69Myf3affr7UM6PtTPN4sgw5gXPNOkLQwYRFl8iApWmNz5cc3IpQdUWTuz9Uo0Z1i6Q77az3XIp9PT66OrMOjZ6sjGsXj_vOxqulAH8UgaztH0K8RF0GkE/s1600/salmon.jpeg" /></a></div>
<br />
<br />
<br />
<br />
High in omega-3 fatty acids, which help to decrease inflammation in our bodies and have been shown clinically to lower triglycerides (fat in our blood, or blood lipid). Cheers to that!<br />
<br />
<br />
<br />
The best part about it all, research keeps proving that whats good for the heart is good for the brain (which is good for the mind). Much like the things in life that fulfill our hearts fulfill our minds and we feel whole. Its a connections that keeps us alive for a long, long time. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyJXfKCklDnYHxXT2XaTmdAF2v_a2bslc2to533O7ojNj7ymDkCVMcEdStaU1kO3ATKWInvbMoMbTFRzAJW6k9n_UG7KfFc1UzN4X-bWDmbo_vWmH9oTdI95k4yqJ2fcX5geKkpQMOKZg/s1600/live+long.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyJXfKCklDnYHxXT2XaTmdAF2v_a2bslc2to533O7ojNj7ymDkCVMcEdStaU1kO3ATKWInvbMoMbTFRzAJW6k9n_UG7KfFc1UzN4X-bWDmbo_vWmH9oTdI95k4yqJ2fcX5geKkpQMOKZg/s1600/live+long.jpeg" /></a></div>
<br />
<br />
<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-47916626164453007902014-02-03T13:44:00.003-08:002014-02-03T13:44:50.141-08:00Am I Too Aware?<div dir="ltr" style="text-align: left;" trbidi="on">
A few weeks ago I was talking to a colleague who teaches yoga to the clients at the company I work for, and she said something that stuck with me enough to blog about it.<br />
<br />
"I don't understand those people who hardly sleep at night and just carry on their day just fine; work, drinks, late nights and consistent minimal sleeping hours. I just don't get it....<br />
<br />
"They are NOT EVEN AWARE of what they are doing to their bodies!"<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAA0xO-ADe4cTNxvrfWKu3FrxQR7gFJPAC_KUCw2KqR_tnj7vRMbgftV4jN4LAPrChpQlOA1Xg6k3Da3A2J3-GQYIjD4iByJQJ5osReZvy_WBurELfoH4Nv8K4iXY4g5gnXlMfcnWT6ak/s1600/1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAA0xO-ADe4cTNxvrfWKu3FrxQR7gFJPAC_KUCw2KqR_tnj7vRMbgftV4jN4LAPrChpQlOA1Xg6k3Da3A2J3-GQYIjD4iByJQJ5osReZvy_WBurELfoH4Nv8K4iXY4g5gnXlMfcnWT6ak/s1600/1.png" height="387" width="400" /></a></div>
<br />
<div style="text-align: left;">
<br /></div>
<br />
This peaceful yoga devotee was aggravated at others for <em>not</em> minding there bodies, and on top of it <em>"they"</em> still had the energy to go to dinners, wine and dine clients and make more money than most exercise professionals do. I, too, have a little envy for those people who are on auto pilot and can keep smiling and working double time without feeling the need to tell everyone that for the past 3 months they have gone on 4 hours of sleep a night. (Who am I kidding- I WAS one of those people all throughout my 3.5 MS/DPD program at NYU....)<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8_KIn1MJmTIZetofCDDTh2Sy-vCn0p1hhn2ElMKoUwtTfsla8-zyHpEhrtlrQiFFdW1YSdYKp_J_3ULzvILi_Qp4mBTXN6PA7JFqk-Nen3l5jyCke1H8EwXwTBmyRkc30WmGE1CIpufM/s1600/nyu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8_KIn1MJmTIZetofCDDTh2Sy-vCn0p1hhn2ElMKoUwtTfsla8-zyHpEhrtlrQiFFdW1YSdYKp_J_3ULzvILi_Qp4mBTXN6PA7JFqk-Nen3l5jyCke1H8EwXwTBmyRkc30WmGE1CIpufM/s1600/nyu.jpg" /></a></div>
<br />
<br />
<br />
A recent article I read highlighted some of the world's most successful CEOs and the amounts of sleep each one got. From Yahoo's Marissa Mayer to Square and Twitter's Jack Dorsey, they all seemed to have this special "no-sleep gene" that allows them more waking hours to be able to put in the work that is needed for them (in their position) to be successful. Perhaps they do share a gene, or perhaps they just don't think too much about it- for the more they think about their lack of sleep the less time they have to think about stocks, sales pitches or even putting dinner on the table for their kids.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFwckR98Vrr_IR6Z0PgBi1C2GmAVmDv1yGK8G2W9eqifti8pzLbyWOtdVUbawRqMwLBvCx8iPGy5H9G432DF6xgXC8WmtnoaNDQZtrEoPVKf1xZNv5_FYCrmSP-J4HxX1mX6ZRLLkUlVQ/s1600/marissa+mayer.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFwckR98Vrr_IR6Z0PgBi1C2GmAVmDv1yGK8G2W9eqifti8pzLbyWOtdVUbawRqMwLBvCx8iPGy5H9G432DF6xgXC8WmtnoaNDQZtrEoPVKf1xZNv5_FYCrmSP-J4HxX1mX6ZRLLkUlVQ/s1600/marissa+mayer.png" /></a></div>
<br />
<br />
Which leads me to another category-Mums. I am continuously flabber-gasted by the human nature of mums-take new mums for instance, mums who work and raise kids and wake up to feed their baby or calm their baby..... and they do this again and again PLUS put in well over 40 hours a week at work (speaking of Marissa Mayer...), on minimal sleep....(and speaking of NYU as I did above- they trained me well to do a million things at once and still come out on top-so maybe when I am a Mum it will just be another NYU Grad school experience, right? ;) Being a Mum - a super woman power- I am convinced. Or maybe it is just that these Mums are not thinking about themselves- they are thinking about their children 94.7% of the time.<br />
<br />
So.<br />
<br />
Are the CEO's and Mums of the world less mindful?<br />
<br />
Am I too aware, too mindful?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk_Q4tZhh_OqxaLOt0kxcpavpGU5dYdRSv4JXblrL2jW6CtZ3KTuj-cSkqdB5pdk09RZote5sUyiJkBREpLYXxNUCSd4Igx4TnVKbfHGJs_8wrhzWk-Dfc6lJrr9piqhxdEg9V0K7y0fo/s1600/aware.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk_Q4tZhh_OqxaLOt0kxcpavpGU5dYdRSv4JXblrL2jW6CtZ3KTuj-cSkqdB5pdk09RZote5sUyiJkBREpLYXxNUCSd4Igx4TnVKbfHGJs_8wrhzWk-Dfc6lJrr9piqhxdEg9V0K7y0fo/s1600/aware.png" /></a></div>
<br />
<br />
Yes, sometimes I am.<br />
<br />
<br />
I am (at times) too mindful. Just as I think that not being mindful at all may be hazardous to the health and, who knows, maybe Marissa Mayer will just have to sleep more and work less per her Doc's orders one day; I also think that being <em>too</em> mindful can get in the way of living in the present, and better yet, ENJOYING the present. Jon Kabat-Zinn says that "mindfulness is the gentle effort to be continuously<em> present</em> with experience." Present is the key word there, not awareness, not thinking-if one mistakes mindfulness for thinking they can easily <em>over</em>-think, leading to over-analyzing, and in reality, we all know that this is not the most relaxing state to be in.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS_yHUP9S4bUSp1e0KXVHL3x7hOdG3AVXx5Th1xzQXo1VMXPzJvsjG1pPgO3EtFht9a_jLqwK1_RBq0OeV46zltIu29f-ADskBZVoS4PNom_d6UzsTK_YbUPfLvCoJEOHbhQrHtJZCVis/s1600/mindful.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS_yHUP9S4bUSp1e0KXVHL3x7hOdG3AVXx5Th1xzQXo1VMXPzJvsjG1pPgO3EtFht9a_jLqwK1_RBq0OeV46zltIu29f-ADskBZVoS4PNom_d6UzsTK_YbUPfLvCoJEOHbhQrHtJZCVis/s1600/mindful.jpg" /></a></div>
<br />
<br />
I promote mindfulness meditation for employees down on Wall Street in our corporate office and started the program as a pilot. After the first session they were asking if we could do this technique every day.<br />
<br />
This is an example of how great mindfulness meditation can be; and the best thing about it is that it has taught me that the practice of meditation is not so much as to be aware of the hands on a clock or the list of things that must get done in the next 24 hours at work, and more about getting out of my head and into my body. That, for me, is the essence of mindfulness, and as a Pilates teacher and a student for the past 12 years that's exactly what this form of exercise has done for me. I could never fully do Joe Pilate's original 34 matt exercises correctly and effectively if I was not present. Pilates keeps me aware, but not <em>too </em>aware.<br />
<br />
Mindful Awareness-To Be Present. It is not a Let Go, it is a Let Be, it is not Self-Absorption, it is Self-Realization, it is not a Crowd, it is Solo. I mistook awareness as a means to think, which led me to become too aware; now I stop thinking too much and start breathing more, start <em>being </em>more. Don't get me wrong, thinking is beautiful, afterall the library is becoming the only bit of evidence we have that people are still thinking, but awareness is above thinking, its everything and its nothing rolled into one.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3psXcSzNO-f2uvzOgVTs4HIM86t4rMtLDw1-572yXhAANlnccNn1_tp8BTOs_rLS0SIdpNh7X2z51sIOZgfJZQnbXUKCHPA6o4scgTsOlVUKMAMH_EU2bD87msDDd4sEh8k1UHnOm6cU/s1600/let+it+be.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3psXcSzNO-f2uvzOgVTs4HIM86t4rMtLDw1-572yXhAANlnccNn1_tp8BTOs_rLS0SIdpNh7X2z51sIOZgfJZQnbXUKCHPA6o4scgTsOlVUKMAMH_EU2bD87msDDd4sEh8k1UHnOm6cU/s1600/let+it+be.png" /></a></div>
<br />
<br />
So, the next time you are at the office and you keep thinking about how much work you have and how little sleep you got, stop thinking, start being, and always, always breath.<br />
<br />
<br /></div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0Yorkville, Manhattan40.776222 -73.94921tag:blogger.com,1999:blog-898255285178058691.post-74519701443729024492013-12-31T10:43:00.000-08:002013-12-31T10:43:26.799-08:00Traveling is Healthy, Actually<div dir="ltr" style="text-align: left;" trbidi="on">
I hear it all the time; "I can't find anything healthy to eat," said the business traveler; "There needs to be healthier choices," said yet another business traveler; "Those business dinners make me so unhealthy," yep, you guessed it, another business traveler.<br />
<br />
While each of these statements may have some truth in them they are all <em>modifiable,</em> unlike age or sexual orientation (we are who we are) changing unhealthy habits into healthier ones can actually happen. As far as I have seen the airports now carry plenty of healthy options, and places like Delta's Sky Club offers an array of healthy snack options- you may have to pay a little more for a salad at the airport vs. your favorite lunch spot, but isn't your health your greatest wealth?<br />
<br />
Also, when you stop and think about it, the airport is the perfect place for some<em> exercise</em>, especially if you have carry-on to push and pull. With today's airports being similar to a small town you can walk around and around and around, and no one will ever question you (just don't leave your bag with a stranger so you can walk faster, then they might question you). <br />
<br />
So you've got a long layover and you start to seek out the closest kiosk for a candy bar and beer.<br />
<br />
STOP!<br />
<br />
Layovers are not an excuse to complain about airport food...<br />
<br />
Fly Well Tip #1: Pack (or wear) comfy shoes.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ1mYnN5eEIRlYFNolJfL4QzRppUWj8ruHpOoxGFIVi93IBYZHmtJ5-2PfHKcK0jXzOa5yTCGCs6lkvr9QP-dwUDbEnHqNqq2s8RByQQF7rzg3PSMs5HjAeVTya2Niei5yG0eCaL6SdaI/s1600/walk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ1mYnN5eEIRlYFNolJfL4QzRppUWj8ruHpOoxGFIVi93IBYZHmtJ5-2PfHKcK0jXzOa5yTCGCs6lkvr9QP-dwUDbEnHqNqq2s8RByQQF7rzg3PSMs5HjAeVTya2Niei5yG0eCaL6SdaI/s1600/walk.jpg" height="179" width="320" /></a></div>
<br />
<br />
Christopher Berger is an exercise physiologist and professor at the University of Indianapolis who would agree with me that airports do not have to be a haven for stress. He likes to look on the positive side and see where he can relieve stress, and this starts with some comfy shoes. I would like to insert now a direct quote from Dr. Berger that sums it up quite nicely:<br />
<br />
“Travel does not mean deconditioning. You’re stuck in a terminal for three hours, boo hoo, but you have a climate-controlled place where you can walk literally for miles at some airports if you want.” <br />
<br />
Like I said, you could walk for HOURS!<br />
<br />
I'm not the only one who thinks airport exercise is a great idea. The American Heart Association even started a program called the Start! Walking program. The Minneapolis-Saint Paul International Airport and Cleveland Hopkins International Airport actually have walking circuits JUST FOR YOU TO WALK! Layover in Minneapolis again? Switch the negative thinking to positive and think about how great you are going to feel after you get some exercise in!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5orzUlsbZy_nHlPwizaA8xhF9k9rg59-YStIjfWxPM78Xk0bL3JdOhyphenhyphenmksn_6C3mkVrgrw-MbUwfW55bogxMEKXe2njy7DfMpGdeQ7Fma6QQLANP2x-ocicBIMm0uSw8y1eHxbdARxyk/s1600/AHAHealthyWorkImg6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5orzUlsbZy_nHlPwizaA8xhF9k9rg59-YStIjfWxPM78Xk0bL3JdOhyphenhyphenmksn_6C3mkVrgrw-MbUwfW55bogxMEKXe2njy7DfMpGdeQ7Fma6QQLANP2x-ocicBIMm0uSw8y1eHxbdARxyk/s1600/AHAHealthyWorkImg6.jpg" /></a></div>
<br />
<br />
Other cool layover spots?<br />
<br />
San Fran International Airport has a Zen Room, that's right, deep breaths and a little meditation does a body good.<br />
<br />
Zurich Airport you can rent bike, in-line skates and Nordic walking sticks! Wow, airport or Olympic playground?<br />
<br />
Incheon International Airport, Korea has an ice-skating rink. Never get to go to your home rink? Why not skate around in a foreign country!<br />
<br />
Dallas/Fort Worth International Airport Yoga Room. Pop in a DVD and start your downward dogging!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuTr1qi7HNZtKynsL1svyAMAELVXc4fTJyqBDMqg01pF9HVScapOjQIyhDkhLOjv5-nXNUqcRoBBShO9fPuyEWCGeT8MlAY4KdjPaSg-bZJv9gcXu_DI3ShVbelkDcMwI2oHLMKhRh2N8/s1600/yoga.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuTr1qi7HNZtKynsL1svyAMAELVXc4fTJyqBDMqg01pF9HVScapOjQIyhDkhLOjv5-nXNUqcRoBBShO9fPuyEWCGeT8MlAY4KdjPaSg-bZJv9gcXu_DI3ShVbelkDcMwI2oHLMKhRh2N8/s1600/yoga.jpg" height="213" width="320" /></a></div>
<br />
<br />
Schipol Airport, Amsterdam, recharging bikes! iPhone out of power AGAIN? Don't just plug it in, get moving with these stationary bikes and charge it up! (They also have a great sleeping lounge area if you are really sleep deprived. I tested this out once on a trip to Germany, to this day I am amazed I did not miss my flight).<br />
<br />
Hong Kong International Airport, Hong Kong. Sports simulators that mimic soccer, basketball, golf, boxing, skiing, car racing and shooting AND they have a golf course? Make sure you get out to see the city too as much fun as the airport sounds!<br />
<br />
<br />
<br />
Fly Tip #2<br />
<br />
Unless you are hopping from the plane to an important business meeting try to wear, or at least pack, comfy pants. I say this because if you stumble upon a sports mecca or yoga studio you will be happy that you have the flexibility to be, well, flexible!<br />
<br />
Fly Tip # 3<br />
<br />
Nuts. (Unless you are allergic, duh) are a great snack to pack. Combine this with an apple (both do not need refrigeration!) and it can at least hold you over on your layover. However, as I said before, there ARE healthy options out there. Grab and go salads and sandwiches are fresh and easy. So don't say the only option are the Golden Arches- they are there, yes, they are everywhere, but that does not mean it has to be a go to travel food. In fact, I would be willing to make a bet that if you start walking around, you will feel better and your brain will ask you for those healthier options.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFkt-Z1s3U1dOuAOl0iDyGL4MSUfr1McA0n_k1vaA__DQO2BzC2YUG52zity1mDOyezOfyMPPc0PehtiVWzjCgwbLy9n8ZcezDFjY4oYdMEHZmxtKqDWZ24dqqaNq-LQ47iD-LCT4dmRs/s1600/almonds_21.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFkt-Z1s3U1dOuAOl0iDyGL4MSUfr1McA0n_k1vaA__DQO2BzC2YUG52zity1mDOyezOfyMPPc0PehtiVWzjCgwbLy9n8ZcezDFjY4oYdMEHZmxtKqDWZ24dqqaNq-LQ47iD-LCT4dmRs/s1600/almonds_21.jpg" height="255" width="320" /></a></div>
<br />
<br />
Fly Tip # 4<br />
<br />
H20. If you have ever taken a flight before you know what the air is like. No explaination needed. Hydrate!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXEHZcPzlLzhjNlsLrMOqFgDefj2yqiLgFGQ_ihOxbWV-m6N9pTrcnfWwuZ1qHgoIsohLc3OEWFkMpwH7guXpYBdnEOXBvJh-5ibgaLhM5-vGX7SnsWSZNq7-U5hgrsdT4ftQp0oCYpt0/s1600/bottledwater.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXEHZcPzlLzhjNlsLrMOqFgDefj2yqiLgFGQ_ihOxbWV-m6N9pTrcnfWwuZ1qHgoIsohLc3OEWFkMpwH7guXpYBdnEOXBvJh-5ibgaLhM5-vGX7SnsWSZNq7-U5hgrsdT4ftQp0oCYpt0/s1600/bottledwater.jpg" height="265" width="320" /></a></div>
<br />
<br />
As far as the business dining steak houses? There is no business law that says you must order the 20 oz. steak. Stand up for your health, you will be surprised how many others will follow your lead.<br />
<br />
Happy New Year Everyone!<br />
<br />
Fly Well,<br />
<br />
K<br />
<br />
<br />
</div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-2264646144162731472013-12-15T17:43:00.002-08:002013-12-15T17:43:57.162-08:00Let Them Eat Merveilleux!<div dir="ltr" style="text-align: left;" trbidi="on">
You know what a croissant is, even if you cannot properly pronounce it. But what about a Berliner, a Cramique, a Choux, and (finally), a Merveilleux!? The last one I can explain here: It is a sweet little delight made of meringue, whipped cream, and one of four different coatings such as dark chocolate or the ever-popular Speculoos (think Biscoff cookies). I urge you to go there and ask the nice young lady behind the counter about the others; live the experience, don't just read about it!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6yFR2U1wIv14RMNBh_Rz4On2peJnU3M5GljR3pyBgfkLb_uUEKEU2A5F4hua9yIfpdkMKpqFAnFkA2G3hX5aZl6l01h0qPou1eKHXIVWNxedoEFXcfY1BNpgjVw-W0Sh1luZl5ilj5YE/s1600/IMG-20131215-00800.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6yFR2U1wIv14RMNBh_Rz4On2peJnU3M5GljR3pyBgfkLb_uUEKEU2A5F4hua9yIfpdkMKpqFAnFkA2G3hX5aZl6l01h0qPou1eKHXIVWNxedoEFXcfY1BNpgjVw-W0Sh1luZl5ilj5YE/s1600/IMG-20131215-00800.jpg" height="240" width="320" /></a></div>
<br />
<br />
Yellow is the color of happiness, and grey?? Well its versatile with 50 shades and all. Upon entering this cafe the first thing I noticed: YELLOW! The color scheme is more than just a personal choice, it represents the the home of Merveilleux: Belgium's sky, which is said to be "once grey, once yellow."<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcmFgvj04l_jPAT9GFIy6TSjaDLkBQJDAz616TZ3K5yCx7WoXGN4gLL0u9Z8w0Q0U9Vn3u2wmFBdVDs8fM6HRApQpoQMpZKJmyAQRohVVFerNrb9elEg7SKpZ9-If58ssQXBKHRiSMSb8/s1600/IMG-20131215-00803.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcmFgvj04l_jPAT9GFIy6TSjaDLkBQJDAz616TZ3K5yCx7WoXGN4gLL0u9Z8w0Q0U9Vn3u2wmFBdVDs8fM6HRApQpoQMpZKJmyAQRohVVFerNrb9elEg7SKpZ9-If58ssQXBKHRiSMSb8/s1600/IMG-20131215-00803.jpg" height="240" width="320" /></a></div>
<br />
<br />
I try not to drink my cappuccino too fast.<br />
People hustle down the streets of the Upper East Side.<br />
I sit inside the Yellow Submarine realizing that stripes and brick actually go well together.<br />
Yes, I took the time to notice my surroundings, cappuccinos tend to do that to you...<br />
and then I take a bite...<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij93qWR6tu0bkecexZymZj1XyDF3PIB2Aul1OugLnxs7BL6sMLPca26TrFKwn5weJBTkN3ax5w53Sr9rc83JKVS29AH2wrmLiISCZ7UXa56T9FAiYDs6ToUnqEsaE1JEK7yEG_-WWQMcg/s1600/IMG-20131215-00801.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEij93qWR6tu0bkecexZymZj1XyDF3PIB2Aul1OugLnxs7BL6sMLPca26TrFKwn5weJBTkN3ax5w53Sr9rc83JKVS29AH2wrmLiISCZ7UXa56T9FAiYDs6ToUnqEsaE1JEK7yEG_-WWQMcg/s1600/IMG-20131215-00801.jpg" height="240" width="320" /></a></div>
<br />
... but not before smelling my Merveilleux and the familiarity of Biscoff that I load up on during my Delta flights.<br />
NOWWWW I take a bite, then two more and set it down trying to do what every French person does because it is built into their DNA, or just their culture.<br />
Take<br />
My<br />
Time.<br />
Slowly savor my food.<br />
Savor Life.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVlZjocceXppqFpxdgbknQd0HP5wQtV7R6GcIixXue768TYoTWqoYp9dtHABO3BeEijaPvXHVCaBFQFDQJAwprKJm6n8XxSg_m3n3ZrCIwl_By1g0LT9CQx8udRfOgHKNBmuspxhGUONg/s1600/IMG-20131215-00804.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVlZjocceXppqFpxdgbknQd0HP5wQtV7R6GcIixXue768TYoTWqoYp9dtHABO3BeEijaPvXHVCaBFQFDQJAwprKJm6n8XxSg_m3n3ZrCIwl_By1g0LT9CQx8udRfOgHKNBmuspxhGUONg/s1600/IMG-20131215-00804.jpg" height="240" width="320" /></a></div>
<br />
<br />
I look forward to reading Vanity Fair on Sundays and sipping frothy fatty milk.<br />
I lick my wooden spoon (plastic are so late '60's).<br />
The best part about my Merveilleux?<br />
It is NOT TOO SWEET<br />
Its the opposite of those preserved, over-sized sugar pumped ( and fake sugar at that) "snacks" that the food industry creates.<br />
<br />
The owner takes pride in preserving the Belgium palate and recipes, which uses less sugar; "small pearls" as she put it.<br />
Don't get me wrong, these still are sugary treats, just not the kind of sweet some may be used to, this is REAL.<br />
I lick my wooden spoon and can actually feel my taste buds, they are not shocked with an over-palatable fake sugar rush, my 20% Belgium roots thank this cafe for opening.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoMFxtPxI3OlYKT_7mED0f8Iz9M4L9rcfZSDAYYA1u-1xkBQpygHHiKVTSR0rCzhY3ZwnwMr_H7v6qFAZOOxJAuAkAsUckHK05IsTdcpVm7SIqT0pbk-n3BKFgRyjVoBO-lkRghT7pwic/s1600/IMG-20131215-00805.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoMFxtPxI3OlYKT_7mED0f8Iz9M4L9rcfZSDAYYA1u-1xkBQpygHHiKVTSR0rCzhY3ZwnwMr_H7v6qFAZOOxJAuAkAsUckHK05IsTdcpVm7SIqT0pbk-n3BKFgRyjVoBO-lkRghT7pwic/s1600/IMG-20131215-00805.jpg" height="240" width="320" /></a></div>
<br />
Then I look down, so ein Shade, I drank all of my cappucino<br />
Time to sit back, relax and<br />
read my Vanity Fair.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvUYRCaI2G9GarKGfMi-cBCNv_9lC4TVtVikiaDkJhGvs7bwZ5VaC-yCY0ZhfdjWyl-hpsnGIJaWc-oqS4LwNlkwpFicO8bnrMStRxYTgDV75txsyr96xHk6xSrlpVPuZm4IRMkT4nUrk/s1600/IMG-20131215-00802.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvUYRCaI2G9GarKGfMi-cBCNv_9lC4TVtVikiaDkJhGvs7bwZ5VaC-yCY0ZhfdjWyl-hpsnGIJaWc-oqS4LwNlkwpFicO8bnrMStRxYTgDV75txsyr96xHk6xSrlpVPuZm4IRMkT4nUrk/s1600/IMG-20131215-00802.jpg" height="240" width="320" /></a></div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-59831901775462742312013-12-05T10:20:00.004-08:002013-12-05T10:20:52.937-08:00Ost Cafe. A Hemingway-Like Corner in the East Village<div dir="ltr" style="text-align: left;" trbidi="on">
<span data-mce-style="text-decoration: underline;" style="text-decoration: underline;">You Have a Way with Words My Dear</span><br />
A Rustic Cove<br />A Split Scene<br />Coffee to the South<br />Wine to the North<br />
Newspapers hang from the walls<br />Students to my left<br />Bohos in the Back<br />Village locals everywhere<br />
<a class="asset-img-link" data-mce-href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b00960ebd970b-pi" data-mce-style="display: inline;" href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b00960ebd970b-pi" style="display: inline;"><img alt="Ost newspapers" border="0" class="asset asset-image at-xid-6a019aff138582970b019b00960ebd970b image-full" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b00960ebd970b-800wi" height="301" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b00960ebd970b-800wi" title="Ost newspapers" width="597" /></a><br /><br /><br />
My girlfriends accompany me in my wine cafe endeavor<br />(They are always up for helping me taste wine)<br />We strike up a conversation with the friendly Sommelier-in-training<br />He's patient and enthusiastic as we travel the Austro-Hungarian Empire<br />
I decide on the Blaufrankisch, Weninger, Niederosterreich, 2007<br />I chose this mainly because friendly Sommelier-in-training guy described it as<br />"As though cinnamon and spice mated and had a baby- this wine would be it."<br />Thats some real life wine talk<br />
<a class="asset-img-link" data-mce-href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b009611c3970b-pi" data-mce-style="display: inline;" href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b009611c3970b-pi" style="display: inline;"><img alt="Ost list" border="0" class="asset asset-image at-xid-6a019aff138582970b019b009611c3970b" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b009611c3970b-800wi" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b009611c3970b-800wi" title="Ost list" /></a><br /><br /><br />
We got the meat and cheese plate, becuase that is what women really want<br />It came complete with nuts and dried fruit, pickles and crackers<br />Simple needs a little sweet<br />So then we had some Nutella Chocolate "Chipwiches" to complete the experience<br />
A fine place to bring a date, your parents, a friend or just yourself<br />Study, write, laugh, live<br />Whether its wine or espresso your are looking for<br />Go no further, you have found what you've been looking for.<br />
<a class="asset-img-link" data-mce-href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b00962b01970d-pi" data-mce-style="display: inline;" href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b00962b01970d-pi" style="display: inline;"><img alt="Kelly ost" border="0" class="asset asset-image at-xid-6a019aff138582970b019b00962b01970d" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b00962b01970d-800wi" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019b00962b01970d-800wi" title="Kelly ost" /></a></div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-36355608030209771112013-12-05T10:20:00.001-08:002013-12-05T10:20:01.464-08:00I love Paris all the Time - Le Moulin a Cafe. Paris in the Heart of the Upper East Side<div dir="ltr" style="text-align: left;" trbidi="on">
Dear <a data-mce-href="http://lemoulinacafeny.com/Home.html" href="http://lemoulinacafeny.com/Home.html" target="_self" title="Le Moulin a Cafe">Le Moulin a Cafe</a>,<br />
<span data-mce-style="text-decoration: underline;" style="text-decoration: underline;">I Like it A Latte</span><br />
I lick powdered sugar from my lips.<br />I place the Cream Puff on its porcelain bed and proceeded to lick the dusty sweetness from my fingertips.<br />
Another bite, the cream is cold.<br />My taste buds absorb sugar and fat, my napkin unfolds.<br />
Bite 3, the puffed white flour begins to soften.<br />The corners of my mouth turn slightly upwards, I don't do this often.<br />
Bite 4, the cold cream seeps through the delicate crust.<br />It soaks up the butter, I long for lust.<br />
My tongue trails one edge, the cream clings to the tip.<br />My reflexes kick in and the cream slides to the back of my tongue, it's almost time for my first sip.<br />
But first, the last bite, I pop it into my mouth un-lady-like.<br />(Damn, I wanted to soak it into my Latte first)-too late- I swallow, I smile; a delight.<br />
<br />
Milk foam is my downfall, milk foam is my upper.<br />Foamed milk which layed atop tainted espresso is the happy thought that would make me fly like Pan.<br />
I have a tendency to drink my Lattes too fast as though if I let it sit and rest the foam would sink to the bottom of the cup or evaporate into the sky.<br />
I look down and notice a dusting of powdered sugar on my blue jeans.<br />It's a rare event that I would not drop some piece of my culinary evidence on my clothing.<br />I brush it off, gulp down the last two sips of the Latte and smile at the fact that one cup of espresso covered by a pillow of foamed milk and a cream puff can teach you so much about yourself on a Sunday afternoon at a French Cafe on the island of Manhattan.<br />
<br />
<div class="photo-wrap photo-xid-6a019aff138582970b019affaefc60970d photo-full " data-mce-style="display: block; margin-left: auto; margin-right: auto; width: 221px;" id="photo-xid-6a019aff138582970b019affaefc60970d" style="display: block; margin-left: auto; margin-right: auto; width: 221px;">
<a class="asset-img-link" data-mce-href="http://featherfiles.aviary.com/2013-09-29/f77694d11/3af2df5dc6694d72bb3e16c0fb4c7213_hires.png" href="http://featherfiles.aviary.com/2013-09-29/f77694d11/3af2df5dc6694d72bb3e16c0fb4c7213_hires.png"><img alt="Moulin mirror K" border="0" class="asset asset-image at-xid-6a019aff138582970b019affaefc60970d" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaefc60970d-800wi" height="272" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaefc60970d-800wi" title="Moulin mirror K" width="364" /></a><div class="photo-caption caption-xid-6a019aff138582970b019affaefc60970d" id="caption-xid-6a019aff138582970b019affaefc60970d">
Objects in the Review Mirror may appear not as wonderful as they are in real life ;)</div>
</div>
<br /><br /><br />
<br />
Do you want REAL FRENCH FOOD? I bet your answer is yes. Do you want to escape the NYC craziness, step into a Parisian Cafe and eat and talk (who knows- maybe even walk) like a Parisian? Then go here Mon-Fri after the kids go to school and you will find yourself in the midst of what some call "The French Mafia" and what I like to call "The French Foodie Invasion."<br />
<br />
<div class="photo-wrap photo-xid-6a019aff138582970b019affae738b970c photo-full " data-mce-style="display: block; margin-left: auto; margin-right: auto; width: 221px;" id="photo-xid-6a019aff138582970b019affae738b970c" style="display: block; margin-left: auto; margin-right: auto; width: 221px;">
<a class="asset-img-link" data-mce-href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affae738b970c-pi" href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affae738b970c-pi"><img alt="Moulin fireplace" border="0" class="asset asset-image at-xid-6a019aff138582970b019affae738b970c" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affae738b970c-800wi" height="237" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affae738b970c-800wi" title="Moulin fireplace" width="316" /></a><div class="photo-caption caption-xid-6a019aff138582970b019affae738b970c" id="caption-xid-6a019aff138582970b019affae738b970c">
The front is a great place to meet for a warm drink and pastry. In the back is this cozy room available for private events and open during regular hours for the public.</div>
</div>
<br />
One of my favorite things to do in other countries is to puruse the grocery store. Some people buy graffiti art t-shirts on the street; my souveniers are the ones that end up in my stomach. Le Moulin a Cafe offers treats, cereals, honey and other goodies direct from France.<br />
<div class="photo-wrap photo-xid-6a019aff138582970b019affaf0331970d photo-full " data-mce-style="display: block; margin-left: auto; margin-right: auto; width: 221px; text-align: center;" id="photo-xid-6a019aff138582970b019affaf0331970d" style="display: block; margin-left: auto; margin-right: auto; text-align: center; width: 221px;">
<a class="asset-img-link" data-mce-href="http://featherfiles.aviary.com/2013-09-29/f77694d11/eb77ab5d6c67444196787f0b9679f43c_hires.png" href="http://featherfiles.aviary.com/2013-09-29/f77694d11/eb77ab5d6c67444196787f0b9679f43c_hires.png"><img alt="Products moulin" border="0" class="asset asset-image at-xid-6a019aff138582970b019affaf0331970d" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaf0331970d-800wi" height="265" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaf0331970d-800wi" title="Products moulin" width="353" /></a><div class="photo-caption caption-xid-6a019aff138582970b019affaf0331970d" id="caption-xid-6a019aff138582970b019affaf0331970d">
French Goodies. Notice they use Glucose syrup and NOT High Fructose Corn Syrup. Got to love those European treasures called REAL FOOD</div>
</div>
Finally, look what I could not resist flipping the pages to direct from their public magazine rack. Whether you want to practice your French or just like looking through the photos, this simple addition makes you really feel like you are on Holiday across the Atlantic, and not in the Upper East Side of NYC.<br />
<br />
<div class="photo-wrap photo-xid-6a019aff138582970b019affaf0543970d photo-full " data-mce-style="display: block; margin-left: auto; margin-right: auto; width: 221px;" id="photo-xid-6a019aff138582970b019affaf0543970d" style="display: block; margin-left: auto; margin-right: auto; width: 221px;">
<a class="asset-img-link" data-mce-href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaf0543970d-pi" href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaf0543970d-pi"><img alt="French mag" border="0" class="asset asset-image at-xid-6a019aff138582970b019affaf0543970d" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaf0543970d-800wi" height="234" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaf0543970d-800wi" title="French mag" width="312" /></a><div class="photo-caption caption-xid-6a019aff138582970b019affaf0543970d" id="caption-xid-6a019aff138582970b019affaf0543970d">
Will and Kate! (All magazines are the French version, and I must say, a little more revealing that what we get in the States).</div>
</div>
<br />
<br /><br />If you are on Facebook, as is most of the World, go ahead and "Like" Le Moulin a Cafe located in Manhattan. Starting next month they will be featuring their French wines paired with PURE FRENCH CHOCOLATE- absoultely no preservatives; how very French of them. ;)<br />
Genuine Experience<br />
Friendly Service<br />
Real, Quality Food<br />
Great local Art-><br />
<div class="photo-wrap photo-xid-6a019aff138582970b019affaf112c970d photo-full " data-mce-style="display: block; margin-left: auto; margin-right: auto; width: 221px;" id="photo-xid-6a019aff138582970b019affaf112c970d" style="display: block; margin-left: auto; margin-right: auto; width: 221px;">
<a class="asset-img-link" data-mce-href="http://featherfiles.aviary.com/2013-09-29/f77694d11/3c328427a9d5481589d92cd40df3f563_hires.png" href="http://featherfiles.aviary.com/2013-09-29/f77694d11/3c328427a9d5481589d92cd40df3f563_hires.png"><img alt="Local art moulin" border="0" class="asset asset-image at-xid-6a019aff138582970b019affaf112c970d" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaf112c970d-800wi" height="235" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019affaf112c970d-800wi" title="Local art moulin" width="312" /></a><div class="photo-caption caption-xid-6a019aff138582970b019affaf112c970d" id="caption-xid-6a019aff138582970b019affaf112c970d">
Art by local Artists, and will still make you feel like you are in Paris</div>
</div>
<br /><br /><br />
<br />
To Le Mouline a Cafe, with Love,<br />
K. Jacqueline</div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0tag:blogger.com,1999:blog-898255285178058691.post-73576923425281039842013-12-05T10:18:00.001-08:002013-12-05T10:18:43.171-08:00Primo- A Maine Tasting Venture Inspired By One Lady's Grandpa<div dir="ltr" style="text-align: left;" trbidi="on">
Up to $500 for a flight from NYC to Portland, Maine? My spontaneous nature took a bite out of my wallet, but I would not let it swallow. Nope, Kelly, you are making your way, not paving it in gold. My next (and cheapest) option was a Greyhound bus ticket and 10 hours one-way on the road to say good-bye to the house I grew up in (parents are looking to move to Cali) and visit my Dad (Mum is already in Cali) who is about to turn 60, but who is still mistaken for my boyfriend out in public (embarrasing, yes, but I am couning on those good genes for my aging purposes.<br />
<a class="asset-img-link" data-mce-href="http://featherfiles.aviary.com/2013-09-14/f77694d11/edeed987f7e34785a401c19b990722bf_hires.png" data-mce-style="display: inline;" href="http://featherfiles.aviary.com/2013-09-14/f77694d11/edeed987f7e34785a401c19b990722bf_hires.png" style="display: inline;"><img alt="Dad" border="0" class="asset asset-image at-xid-6a019aff138582970b019aff651de7970b" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff651de7970b-800wi" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff651de7970b-800wi" title="Dad" /></a> <a class="asset-img-link" data-mce-href="http://featherfiles.aviary.com/2013-09-14/f77694d11/2012a52e7a3c43509c0f5458582946da_hires.png" data-mce-style="display: inline;" href="http://featherfiles.aviary.com/2013-09-14/f77694d11/2012a52e7a3c43509c0f5458582946da_hires.png" style="display: inline;"><img alt="Khey" border="0" class="asset asset-image at-xid-6a019aff138582970b019aff654fdd970c" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff654fdd970c-800wi" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff654fdd970c-800wi" title="Khey" /></a><br /><br /><br /><br />
<br />
Then it hit me, if I'm going to be in Maine, I just HAVE TO go to <a data-mce-href="Up%20to $500 for a flight from NYC to Portland, Maine? My spontaneous nature took a bite out of my wallet but I would not let it swallow. Nope, Kelly you are making your way, not paving it in gold. My next (and cheapest) option was a Greyhound bus ticket and 10 hours one way on the road to go visit the house I grew up in and my Dad who is about to turn 60, but who is still mistaken for my boyfriend out in public (embarrasing, yes, but I am couning on those good genes). Then it hit me, if I'm going to be in Maine, I just HAVE TO go to Primo! But how will I get a reservation on such short notice Lucky for me- they reserve seating upstairs for the spontaneous type, I was in! "Anything you want, order it, my treat." I told my Dad. It was a mere 45 minute wait from the time we put our names on paper. In the mean time we could "grab a drink and go visit the gardens," said the host. I could hardly contain myself at this point and was so excited that I opted to wait to order drinks until dinner for the simple fact that I did not trust myself with a camera in one hand and a glass of vino in the other (I still wear one of those plastic lobster bibs when I crack lobster tails, true story). Melissa Kelly is the 2013 recipient for theJames Beard Award for Best Chef in the Northeast. She grew up in Long Island, NY; I grew up in Maine. Who would have known our paths would cross that labor day weekend, but they did! I, the dietitian, Melissa- the Chef, both with a mission to help people eat real food, you know fresh, no added junk, from the GARDEN, the SEA, the TREE, anot from the lab. My luch kept going that labor day weekend because Melissa was in the kitchen keeping her hands busy, but stopped for a minute for a picture and a smile. Not only talented, but a poised and kind person wants to cook you dinner, and grow your dinner as well. The menu is massive, and the specials make it the yellow brick road of dishes, but its not like one of those restaurants where you feel menu pressure because you second guerss yourself if what you ordered is REALLY what you wanted, because you really wanted the salmon, but was trying to do something different. No, its not like that here. Whatever you order, you will be pleased with. So here is what me and my Dad ordered Started with Warm Fried Sausage Studded Olives= Loved stuffed into Love and then dipped into some hot Love Charcuterie- Country Pate, Fennel Coppa, Head Cheese and cotechino with pickles, Radish, Crostini and house mustard. I know what you are thinking, "crostini is one every menu, I can just got buy some in a box and WA LA!" But this is different. Its a perfect balance between crunch and moist. I wondered if maybe they had just one person making these thin slices of heaven. You know, Crostini Chef, seemed fitting. Dad got the Pizza, he always gets the pizza, unless there is a Reuben on the menu. Josh's Pizza- House-made sausage, onions and mushrooms. I kept picking the sausage off the top (so there you have it, no I am not a vegetarian and many people think dietitians are, like its part of our training, nada). I went with seafood (Hello, I was in MAINE) and ordered the sauteed Branzino Follet with crab and shrimp risotto, smoked tomatoes, scallion and wilted spinach. It was as though the sea met cloud 9 and they had a child. Thats the only way I can describe it. For dessert- just a simple Primo Garden Tisane- fresh herbs hand picked from the garden and seeped in a French Press. I got wine, Dad got Ginger beer. I am a lover of the fruit of the vine, so much though that one day I would like to be a Sommelier and to work on a vineyard- do the dirty work- but for this restaurant, it was abou the food, the atmosphere, the terroir of what was placed on the plate." href="http://www.typepad.com/site/blogs/6a019aff138582970b019aff3b54b2970b/post/6a019aff138582970b019aff49f158970d/Up%20to%20$500%20for%20a%20flight%20from%20NYC%20to%20Portland,%20Maine? My spontaneous nature took a bite out of my wallet but I would not let it swallow. Nope, Kelly you are making your way, not paving it in gold. My next (and cheapest) option was a Greyhound bus ticket and 10 hours one way on the road to go visit the house I grew up in and my Dad who is about to turn 60, but who is still mistaken for my boyfriend out in public (embarrasing, yes, but I am couning on those good genes). Then it hit me, if I'm going to be in Maine, I just HAVE TO go to Primo! But how will I get a reservation on such short notice Lucky for me- they reserve seating upstairs for the spontaneous type, I was in! "Anything you want, order it, my treat." I told my Dad. It was a mere 45 minute wait from the time we put our names on paper. In the mean time we could "grab a drink and go visit the gardens," said the host. I could hardly contain myself at this point and was so excited that I opted to wait to order drinks until dinner for the simple fact that I did not trust myself with a camera in one hand and a glass of vino in the other (I still wear one of those plastic lobster bibs when I crack lobster tails, true story). Melissa Kelly is the 2013 recipient for theJames Beard Award for Best Chef in the Northeast. She grew up in Long Island, NY; I grew up in Maine. Who would have known our paths would cross that labor day weekend, but they did! I, the dietitian, Melissa- the Chef, both with a mission to help people eat real food, you know fresh, no added junk, from the GARDEN, the SEA, the TREE, anot from the lab. My luch kept going that labor day weekend because Melissa was in the kitchen keeping her hands busy, but stopped for a minute for a picture and a smile. Not only talented, but a poised and kind person wants to cook you dinner, and grow your dinner as well. The menu is massive, and the specials make it the yellow brick road of dishes, but its not like one of those restaurants where you feel menu pressure because you second guerss yourself if what you ordered is REALLY what you wanted, because you really wanted the salmon, but was trying to do something different. No, its not like that here. Whatever you order, you will be pleased with. So here is what me and my Dad ordered Started with Warm Fried Sausage Studded Olives= Loved stuffed into Love and then dipped into some hot Love Charcuterie- Country Pate, Fennel Coppa, Head Cheese and cotechino with pickles, Radish, Crostini and house mustard. I know what you are thinking, "crostini is one every menu, I can just got buy some in a box and WA LA!" But this is different. Its a perfect balance between crunch and moist. I wondered if maybe they had just one person making these thin slices of heaven. You know, Crostini Chef, seemed fitting. Dad got the Pizza, he always gets the pizza, unless there is a Reuben on the menu. Josh's Pizza- House-made sausage, onions and mushrooms. I kept picking the sausage off the top (so there you have it, no I am not a vegetarian and many people think dietitians are, like its part of our training, nada). I went with seafood (Hello, I was in MAINE) and ordered the sauteed Branzino Follet with crab and shrimp risotto, smoked tomatoes, scallion and wilted spinach. It was as though the sea met cloud 9 and they had a child. Thats the only way I can describe it. For dessert- just a simple Primo Garden Tisane- fresh herbs hand picked from the garden and seeped in a French Press. I got wine, Dad got Ginger beer. I am a lover of the fruit of the vine, so much though that one day I would like to be a Sommelier and to work on a vineyard- do the dirty work- but for this restaurant, it was abou the food, the atmosphere, the terroir of what was placed on the plate." target="_self">Primo</a>! But how will I get a reservation on such short notice<br />
Lucky for me- they reserve seating upstairs for the spontaneous type, I was in!<br />
"Anything you want, order it, my treat." I told my Dad.<br />
It was a mere 45 minute wait from the time we put our names on paper. In the mean time we could "grab a drink and go visit the gardens," said the host. I could hardly contain myself at this point and was so excited that I opted to wait to order drinks until dinner for the simple fact that I did not trust myself with a camera in one hand and a glass of vino in the other (I still wear one of those plastic lobster bibs when I crack lobster tails....true story).<br />
Melissa Kelly is the 2013 recipient for the James Beard Award for Best Chef in the Northeast. She grew up in Long Island, NY; I grew up in Maine. Who would have known our paths would cross that Labor day weekend? I- the NYU trained Dietitian, Melissa- the Award Winning Chef, both with a mission to help people eat real food-you know, the fresh, no added junk kind; food from the GARDEN, the SEA, the TREES....NOT from the lab.<br />
My luck kept on going that weekend because Melissa was in the kitchen keeping her hands busy, but stopped for a minute for a picture and a smile. Not only talented, but a poised and kind person who wants to cook you dinner, and <em>grow</em> your dinner as well.<br />
<a class="asset-img-link" data-mce-href="http://featherfiles.aviary.com/2013-09-14/f77694d11/fb4a8656f40b48d6b73dbb91d4db2556_hires.png" data-mce-style="display: inline;" href="http://featherfiles.aviary.com/2013-09-14/f77694d11/fb4a8656f40b48d6b73dbb91d4db2556_hires.png" style="display: inline;"><img alt="Mel and kel" border="0" class="asset asset-image at-xid-6a019aff138582970b019aff655390970c" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff655390970c-800wi" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff655390970c-800wi" title="Mel and kel" /></a><br />
The menu is massive, and the specials make it the Yellow Brick Road of dishes, but its not like one of those restaurants where you feel menu pressure because you second guess yourself if what you ordered is REALLY what you wanted, because you know you really wanted the salmon, but was trying to go out on a limb and stray away from your favorite fish....<br />
No, its not like that here. Whatever you order, you will be pleased.<br />
So here is what me and my Dad ordered.<br />
Started with Warm Fried Sausage Stuffed Olives= Love stuffed into Love and then dipped into some hot Love<br />
Charcuterie- Country Pate, Fennel Coppa, Head Cheese and Cotechino with pickles, Radish, Crostini and House Mustard.<br />
I know what you are thinking, "crostini is on every menu, I can just go buy some in a box and WAH LAH!" But this is different. Its a perfect balance between crunch and savory moistness. I wondered if maybe they had just <em>one person</em> making these thin slices of heaven. You know, Crostini Chef; it seemed fitting.<br />
Dad got the Pizza, he always gets the pizza, unless there is a Reuben on the menu.<br />
Josh's Pizza- House-made sausage, onions and mushrooms. I kept picking the sausage off the top (so there you have it. I am not a vegetarian although many people think all Dietitians are, like its part of our training, nope, not the case).<br />
I went with seafood (Hello, I was in MAINE) and ordered the Sauteed Branzino Fillet with Crab and Shrimp Risotto, Smoked Tomatoes, Scallion and Wilted Spinach.<br />
It was as though the Sea met Cloud 9 and they had a child. Thats the only way I can describe it.<br />
For dessert- just a simple Primo Garden Tisane- fresh herbs hand picked from the garden and seeped in a French Press.<br />
<br />
<div class="photo-wrap photo-xid-6a019aff138582970b019aff65cc45970d photo-full " data-mce-style="display: inline-block; width: 427px;" id="photo-xid-6a019aff138582970b019aff65cc45970d" style="display: inline-block; width: 427px;">
<a class="asset-img-link" data-mce-href="http://featherfiles.aviary.com/2013-09-14/f77694d11/30cb850a9533456886f86d6923b552a5_hires.png" href="http://featherfiles.aviary.com/2013-09-14/f77694d11/30cb850a9533456886f86d6923b552a5_hires.png"><img alt="Smelling flowers" border="0" class="asset asset-image at-xid-6a019aff138582970b019aff65cc45970d" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff65cc45970d-800wi" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff65cc45970d-800wi" title="Smelling flowers" /></a><div class="photo-caption caption-xid-6a019aff138582970b019aff65cc45970d" id="caption-xid-6a019aff138582970b019aff65cc45970d">
Take Time to Smell The Flowers</div>
</div>
<br /><br /><br />
<br />
I got wine, Dad got Ginger beer. I am a lover of the fruit of the vine, so much though that one day I would like to be a Sommelier and to work on a vineyard- do the dirty work you know- but for this restaurant, it was about the food, the atmosphere, the<em> terroir </em>of what was placed on the plate.<br />
<br />
<div class="photo-wrap photo-xid-6a019aff138582970b019aff6528bf970b photo-full " data-mce-style="display: inline-block; width: 507px;" id="photo-xid-6a019aff138582970b019aff6528bf970b" style="display: inline-block; width: 507px;">
<a class="asset-img-link" data-mce-href="http://featherfiles.aviary.com/2013-09-14/f77694d11/8482dd9a5543470d9abbbf1ba4b80f7e_hires.png" href="http://featherfiles.aviary.com/2013-09-14/f77694d11/8482dd9a5543470d9abbbf1ba4b80f7e_hires.png"><img alt="Sumac" border="0" class="asset asset-image at-xid-6a019aff138582970b019aff6528bf970b" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff6528bf970b-800wi" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff6528bf970b-800wi" title="Sumac" /></a><div class="photo-caption caption-xid-6a019aff138582970b019aff6528bf970b" id="caption-xid-6a019aff138582970b019aff6528bf970b">
Stroll the Gardens before you Eat</div>
</div>
<br />
<br />
<br />
<div class="photo-wrap photo-xid-6a019aff138582970b019aff655a8c970c photo-full " data-mce-style="display: inline-block; width: 221px;" id="photo-xid-6a019aff138582970b019aff655a8c970c" style="display: inline-block; width: 221px;">
<a class="asset-img-link" data-mce-href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff655a8c970c-pi" href="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff655a8c970c-pi"><img alt="Primo" border="0" class="asset asset-image at-xid-6a019aff138582970b019aff655a8c970c" data-mce-src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff655a8c970c-800wi" src="http://toastandterroir.typepad.com/.a/6a019aff138582970b019aff655a8c970c-800wi" title="Primo" /></a><div class="photo-caption caption-xid-6a019aff138582970b019aff655a8c970c" id="caption-xid-6a019aff138582970b019aff655a8c970c">
It reminds me of the house I grew up in. Rustic-Maine-Cape</div>
</div>
<br /><br /><br />
<br />
I'de like to thank you for reading my first Restaurant Post. This one is special. For one, its the premier; it goes back to my roots-Vacationland, where I actually lived <em>year round</em>- Maine. It highlights a Chef whos dedication, talent and hard work are put towards helping people's health and appreciation of <em>real</em> food, and finally, it will be like no other post...<br />
I will focus on Cafes- the coffee, the tea, the baked goods, and, last but certainly not least, the wine.<br />
The Toast. The Terroir.<br />
The End.</div>
Anonymoushttp://www.blogger.com/profile/12073008928467444452noreply@blogger.com0