Winter Running: Worth It?

First of all, hooray for 500 page views and for a snazzy logo on its way. Blogging is fun!

I'm gonna go ahead and put this out there: I do not liking running in the snow. I did it this morning and kept waiting to fall into a peaceful rhythm or at least come to terms with it and enjoy the workout, but it didn't happen. My feet were wet, my eyelashes had tiny clumps of ice in them, and my arms were really cold. However, as I commented to my running companions that it was almost like running on sand (uneven, throws you a little off balance), I was reminded of the fact that warmer weather will someday come back and the running in the snow will have been worth it. Because while other people will be starting to run fresh, not having touched their trainers since the fall, those of us who have braved the cold and kept up our base level of fitness up will be running past them! At least that's what I'm telling myself...

There was one other thing that reminded me that it will be warm again someday: last weekend I visited Washington D.C. and went both biking and running along the fabulous paths that they have there. It was great to see so many people out and about being active, and I even got to put sunscreen on! In February! It was definitely bittersweet washing off that summer-smell at the end of the day and then bundling up the next day as winter weather returned with 50 mph winds.

So yes, it will be warm again someday and while it can be hard to stay active when it's rather dreary outside, just keep telling yourself: it'll be worth it when it's warm out, it'll be worth it when it's warm out.

And then when you get back home from that chilly workout, after you've taken a long hot shower, make some delicious nutritious food, like this awesome Quinoa, White Bean and Kale Stew that my friend Angie recommended to me. I made it yesterday and it is ridiculously good.

You've Got Questions? I Might Have Answers!

Since I've started to tell people that I'm going back to school to study nutrition I've gotten some questions from friends and family members regarding what they should be eating to be healthier, lose weight, have more energy, etc. I'm still in the very early stages of my education, but I'm always happy to take a stab at questions and will gladly post them here if I can come up with an answer. Feel free to ask questions in the comments section or send me an e-mail - if I end up posting your question you can remain anonymous if you'd like. Here is one recent question...

Question:
I've had the impression recently that people are getting/staying beyond their ideal weight because of eating too many carbohydrates, which convert to fat when they are not burned.  And eating too little fat (everything has to be "nonfat"), so they are not getting that full/satisfied feeling...that maybe eating some fat provides.  If they then are still hungry again/always, they will keep eating more and more carbs, and not losing weight.  I think this may be part of my experience.
- 61-year old male, very physically active

Answer:
As a runner I don't think that you should be too concerned with eating too many carbs because they're so necessary for working out. There should definitely be some fat in a healthy diet, but with the emphasis on healthy fats like those that come from avocados, nuts, and fish (rather than those that come from beef, whole milk, or butter for example). I think that if someone is hungry they should make sure that they're getting enough whole grains, lean protein, and fiber in their diet.

Because carbs are present in so many food groups (veggies, fruits, grains, dairy) it's hard to say that people are beyond their ideal weight because of them. Too many grains, potentially, especially if they're eating refined grains rather than whole grains. Did you know that half of your 6 servings of grains per day should be whole grains? Oh, also this might be helpful for you to know: per day your nutrient breakdown should look something like this

Carbohydrates: 45-65%
Protein: 10-35%
Fat: 20-35%

Besides water those are the essential macronutrients that you get from food. It might be helpful for you to go to mypyramid.gov and type in all of your info to see how much of each food group they recommend that you get per day, especially since that is not broken down by carbs, protein, fat, but rather by grain, dairy, veggie, etc with recommendations for the best types of those things that you should be getting. For a healthy diet make sure what you're eating is balanced with lots of different nutrients, you're getting the right number of calories, there is moderation, and there is variety.

A Valentine for Ramen Noodles

Sometimes the people/things/foods that we love the most treat us the worst. Or maybe they don't necessarily treat us badly, but they don't give us anything in return for our love. I have such a relationship with ramen noodles.

When I was little I remember telling my mom that when I was a grown up I was going to eat ramen ALL the time. I don't think I had any idea that it was one of the cheapest possible foods to want to live off of, I just knew that I wanted to eat it as much as possible. She pointed out that it had no nutritional value and thus would only let me have it on special occasions (and only if I didn't use the entire seasoning packet). At that age, something not having nutritional value was of very little consequence to me and, admittedly, it would be awhile before I would actually care whether or not foods that I loved had this particular trait.

Since I've grown up and started caring more and more about what I put into my body, I admit that I still love ramen. However, I now view ramen sort of like a fixer-upper man/house/piece of furniture. I look at it in all its fried-carbohydrate, sodium-packed glory and think to myself: How I can make this relationship more beneficial to me? One by one, I add ingredients that are good for me: spinach, tofu, mushrooms... until it's almost hard to tell that the main ingredient has no redeeming qualities (besides being delicious of course!).

So this Valentine's Day if you find yourself infatuated with something that doesn't give back, love yourself enough to change it into something with nutritional value. You'll still be able to enjoy the original object of your affection, and your mom will surely approve!

"Chickenless Nuggets! Chickenless Nuggets! CHICKENLESS NUGGETS!"

When I was waiting for a train the other day a small child was getting exceptionally excited about the dinner that they were going home to. He'd just been promised chickenless nuggets and wanted to share it with the world! I'd like to dedicate this look at meat alternatives to that young vocal vegetarian...

Thinking about going meatless (at least occasionally) but not sure what’s in that chicken"less" nugget or “meat” ball? A lot of terms on meat-alterative packaging can be confusing. Whether made from soy, wheat, or mold (yes, mold) the main ingredient listed might be something that sounds like it belongs in a science lab rather than on your dining room table. First, a video I made featuring various places in a grocery store where you might find these products, then, a closer look at their main ingredients.

Tofu

Example in video: Nasoya Cubed Tofu, great for stir-fries and Tofurky Vegetarian Feast, used as a substitute for turkey.

What is it? Tofu is a white firm product made from soybeans. It resembles feta cheese and in fact is made in a very similar way. The soybeans are first made into a liquid (soymilk) then the coagulated protein is removed, forming tofu.

Soy Protein Isolate

Example in video: Morning Stars Chick’n Strip Meal Starters, used as a substitute for chicken strips.

What is it? According to soyfoods.org, soy protein isolate is “a dry powder food ingredient that has been separated or isolated from the other components of the soybean, making it 90 to 95 percent protein and nearly carbohydrate and fat-free.”

Soy Protein Concentrate

Example in video: Boca Original Meatless Vegan Burgers, used as a substitute for hamburgers. Also listed as an ingredient in textured vegetable protein

What is it? According to www.soya.be, “soy protein concentrate is made by removing a portion of the carbohydrates (sugars) from dehulled and defatted soybeans.”

Textured Soy Protein Concentrate

Example in video: Smart Strips Chick’n Style Strips, used as a substitute for chicken strips.

What is it? Basically it’s soy protein concentrate with a different texture.

Textured Vegetable Protein (TVP)

Example in video: Morning Stars Grillers Recipe Crumbles Meal Starters, used as a substitute for ground beef.

What is it? Made from defatted soybean flour that has been cooked and then dehydrated. It is available dried from Bob’s Red Mill or frozen as in the video. Why “vegetable” and not “soybean”? That may have something to do with the fact that TVP is trademarked by Archer Daniels Midland.

Wheat Gluten (otherwise known as Seitan)

Example in video: Morning Stars Chick’n Strip Meal Starters, used as a substitute for chicken strips and Boca Original Meatless Vegan Burgers, used as a substitute for hamburgers. Also listed as an ingredient in textured vegetable protein.

What is it? According to the International Wheat Gluten Association, “wheat gluten is the natural protein derived from wheat or wheat flour. In its freshly extracted wet form it is known as gum gluten which when dried yields a cream-to-tan-colored, free-flowing powder of high protein content and bland taste. When re-hydrated, it regains its original characteristics.”

Vital Wheat Gluten

Example in video: Tofurky Vegetarian Feast, used as a substitute for turkey.

What is it? Basically wheat gluten (see previous entry) in its flour form.

Mycoprotein

Example in video: Quorn Naked Chik’N Cutlets, used as a substitute for chicken cutlets.

What is it? Mycoprotein seems to be unique to Quorn brand products, which have been on the market in the UK for a long time but only recently came over to the US. According to www.mycoprotein.org, “Mycoprotein is made by adding oxygen, nitrogen, glucose and minerals to a fungus called Fusarium venenatum.” As far as I can tell, it’s a fungus (myco is greek for “fungi”) more closely related to mold than mushrooms. It is manufactured solely as a protein alternative for human consumption.

There are of course other sources of non-meat protein (diary, vegetables, legumes, etc) so don’t feel like your meatless meals have to contain a meat-alternative product like the ones listed above. However, why not give a couple a try and see what you think? You might be surprised how much you enjoy the texture or flavor of certain products. Keep an eye on this blog for recipes and meal ideas featuring some of these products, coming soon!

Just Keep Swimming, Just Keep Swimming

Growing up I never considered myself a swimmer. I'd go with my babysitter and her kids to their pool in the summer and would splash around a bit (wearing 50+ SPF and sometimes even a t-shirt if she thought I was looking paler than usual that day) but her kids were actually swimmers, not just splashers. I took lessons at the YMCA when I was little but never managed to get past the part where your head had to be under the water without your hand plugging your nose. After that I saw no reason to further my swimming education; I could float, I could swim to safety, I could tread water. That was enough for me.

Flash forward several years when I saw a sign advertising a women-only triathlon at my gym. Though I hate to admit it now, one of the main reasons that I went for it is because I'd recently been through a break-up and needed something to focus on. And somehow running, biking, and swimming seemed like the perfect thing! I'd grown up going on long-distance bike trips with my dad and had run the Boston Marathon the year before, so I figured that I had both of those aspects more or less down (though obviously they could be improved upon). It was the swimming that made me nervous.

When I got a summer membership to a local pool and started "swimming" laps, I realized that I really couldn't do it. I would swim one length of the pool and be out of breath. I looked around at the other people gliding effortlessly through the water and knew that there must be some trick to it. So I put a posting on craigslist that I was looking for someone who belonged to that pool and had experience teaching adults. Amazingly, the person who responded was my age, had taught swimming classes to adults in college, and lived right near by. Perfect! I've talked to a number of triathletes who did not start out swimmers and many have had "Ah ha" moments in their swimming where all of a sudden it seems... not easy, but manageable - and something to be improved upon rather than something so frustrating that giving up seemed the only option. Jami helped me get to my ah ha moment and for that I am forever grateful. Of course being comfortable in a pool and being comfortable in a big scary lake or ocean are very different, but that's another story for another time.

Now that I'm comfortable swimming laps in a pool I get so much out of it - not only do I train for races and tone my muscles and get a good workout - I do other things like analyze my dreams, make plans, contemplate life goals. All those things that you could do while running or biking but are somehow much easier when you're in your own underwater world and you don't have to worry about clipping out of your pedals at a stoplight or tripping over a small dog on the street.

 My brother Erik, me, and my Dad before the swim start of my very first triathlon

My wave ready to jump into the lake in Webster, MA during the 2007 Danskin Women's Tri (you can't see me in this picture because I had heard that if you don't want to get kicked in the head you should stay towards the back of your swim wave!)

Nutrient Density? That's What I JUST Said!

As some of you may be aware, the Dietary Guidelines for Americans are published every five years with revisions as needed. The 2010 guidelines took a little longer and were just finally published yesterday (January 31, 2011). In the Executive Summary, which is posted on the Center for Nutrition Policy and Promotion website, they talk about two overarching concepts that the recommendations encompass:

1. Maintain calorie balance over time to achieve and sustain a healthy weight.
2. Focus on consuming nutrient-dense foods and beverages.

Wait, what was that? Nutrient-dense foods? Ah ha! I just wrote a blog about the importance of eating nutrient-dense foods. Looks like that concept will be at least attempting to force its way into American homes everywhere starting now. The recommendations further outline what Americans should be eating and how much they should be exercising, but here is one that is new and noteworthy:

• Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.

So make sure to slice some banana into that fiber-rich cereal after you pour on the vitamin D-enriched non-fat milk, add a side of quinoa and squash to your salmon, and throw some avocado and papaya onto that spinach salad! As the government says, "By adopting the recommendations in the Dietary Guidelines, Americans can live healthier lives and contribute to a lowering of health-care costs, helping to strengthen America’s long-term economic competitiveness and overall productivity." FUN!