Happy Memorial Day and a big Thank You! to all of the men and women that serve in the armed forces.

Yesterday I ran the Johnny Kelley Half Marathon in Hyannis, MA. For those who don’t know who Johnny Kelley was, you can read this obituary from the Boston Globe. He started running Marathons back before it was the cool thing to do, and he did it with greater obstacles to his training and less high-tech equipment than people do now; Johnny Kelley was an inspiring figure then, and still is today.

When I got up in the morning the weather was cool and overcast – perfect! Too bad the perfect weather didn’t last, by the time I finished it was in the 80′s and very sunny. I started out great, but by mile 10 I was starting to feel the effects of the heat. Even though I took 2 cups of water at each aide station, I was feeling dehydrated and really slowed down. I dug in and reminded myself of my goals: #1 complete the race, #2 achieve a PR, #3 finish in under 2 hours (I never said I was speedy!). I might not achieve all three, but I could certainly reach #1 and maybe #2.

When I hit mile 13 I knew that I was almost there and
I would hopefully see my family cheering me on soon. With about 100 yards to go, I saw my family clapping and cheering, then I heard the announcer urging people through to the end. I have no idea where I got the last burst of speed, but I sprinted to the end and passed 4 people! My time was 2:01:36. I PR’d by 3 1/2 minutes and was surprised that despite the heat I came so close to breaking 2 hours. Check out that grimace on my face – that doesn’t look fun!

The event was very well organized and there were tons of great volunteers ensuring that everything went smoothly. At the finish there were apples, oranges, bananas, granola bars, water, and they were even grilling hot dogs. I had my husband bring me water, chocolate milk, and dried cherries; I also grabbed an orange which really hit the spot. I also had packed a wet washcloth next to an ice pack and a change of clothes which felt great.

After we had lunch we went to Coast Guard Beach. The icy cold water felt fantastic on my legs! This morning I got a massage which really helped because my legs were feeling stiff. I briefly mentioned cherries which I have started to incorporate into my training after learning even more about them. I’ll follow up with a post about cherries in a couple of days. Enjoy Memorial Day!

After my post about beets a few weeks ago, I thought I’d try incorporating them into my pre-workout fueling routine to see if I felt any benefits. I have been training for another half marathon in Hyannis on May 27th, so there have been plenty of opportunities to slip a few beets in before a workout! The hardest part I’ve found is the early morning long-runs. I have resorted to using beet juice at those times because having too much fiber tends to be a problem for me right before I run. I’m getting used to the taste of the juice, although I have to say it’s not for everyone. I have done a little experimenting to try to incorporate the juice into other things for those who aren’t too keen on the flavor. If I come up with something good I’ll let you all know.

One of may all-time favorite pre-workout snacks has become a salad with beets and poached eggs. Leafy greens also happen to be pretty high in nitrates, giving me an even bigger boost. Why the eggs? The addition of poached eggs is delicious, plus spreading high-quality protein intake throughout the day in moderate amounts is helpful for muscle recovery later on. I have been eating this salad a couple of hours before my favorite cross-training workout at a local martial arts dojo.

So what are the results? I can’t say that I have noticed an overt difference or that workouts have magically seemed easier. I can report that I have gotten stronger (I have upped the weights I am lifting) and I’m also faster (my last training run on Sunday was my best yet!). Is this just a result of smart training OR have I been able to train at a higher level than before because of the beets? It is impossible to know for sure in my experiment of one, but I do know that adding a few beets in has been delicious and easy. I’ll let you know if it results in a PR on Sunday!

A little while ago I started talking about “perfect” eating and the long list of food “noes” that some people think need to be followed in order eat a healthy diet.  This includes processed foods, anything not organic, foods high on the glycemic index, sugar, alcohol, chemicals, salt, trans fats, white flour, grains and dairy. It’s a long list so I’m trying to ease some guilt one item at a time.

How about organic foods? I talked a little about the term organic in my post about health halos and there has been a movement afoot for a few years now when it comes to organic foods, but what are they? In order for a food to be labeled Organic, producers must meet the guidelines set by the USDA and are subject to inspections, audits, and testing. Food that has been produced organically reduces the amount of synthetic fertilizers used and promotes more biodiversity and ecological balance among other things, so overall is better for the planet. Is organic food more healthy? There have been mixed results when it comes to increased nutrient content of organic vs non-organic foods. The biggest benefit probably comes from the lack of synthetic pesticides and fertilizers used in producing non-organic food that you could possibly ingest.

Should we all go organic to be healthier? Just the fact that a food is organic, doesn’t make it a healthy choice. For example, organic candy is still candy. Organic foods can be very costly and not always a health bargain. When buying organic, it is important not to be drawn in by the health halo of the word. If you are worried about pesticides but your budget is tight, then consider going organic for the dirty dozen which are typically highest in pesticide residue. Overall, the benefits of eating a diet high in vegetables and fruit outweigh the risk of pesticide exposure.

Another approach to consider is buying locally. Since going through the process to meet the organic labeling guidelines is a very expensive proposition, some small farms do not even attempt it. Very often at local farmers markets you can find products that were raised using organic methods but cannot be labeled as organic. Get to know your local growers, ask them about their growing practices, and purchase produce directly from them. By getting food directly from local growers you will be supporting the local economy, burning less fuel (than getting food from halfway around the world), and you’ll probably eat more vegetables and fruit because it just looks so darn good!

The bottom line: You don’t have to eat only organic foods to be healthy. Read labels carefully and load your plate with plenty of vegetables and fruits!

Spring has certainly come early in New England! Lilacs are in bloom three to four weeks earlier than their usual Lilac Sunday and many other flowers have bloomed early as well. Instead of freaking out over what this means in the context of global warming, let’s take it as a sign to do some extra spring cleaning. What do I mean by extra? Let’s spring clean our bodies and diets as well as our houses and yards!

How can you spring clean your body and diet? It’s actually a two for one bargain. By cleaning up your diet, you will be helping out your body. I am definitely NOT talking about a cleanse here. There is never a need for a “detox cleanse” or any other variant on this theme. Our bodies are self cleaning with remarkable organs like the liver, kidneys and gastrointestinal system that do the job very well if we let them by easing up on the harmful substances that they work so hard to get rid of.

Help your liver by reducing the amount of alcohol, and over the counter medicines and supplements you ingest. I’m not saying you need to get rid of alcohol altogether if you drink in moderation, but you can certainly ease up a little occasionally and give your liver a break. You can also try to reduce the amount of over the counter substances you take. Take only those supplements you need that you cannot get from your diet and work to reduce the amount of pain relievers you need by trying some other methods of pain relief. Yoga, meditation, massage, stretching, staying hydrated and eating a diet with lots of vegetables, fruits and whole grains can go a long way to helping you feel great.

How about the kidneys? Reduce the amount of sodium you consume by avoiding refined and processed foods. Also drink plenty of water to help the system run smoothly. Your Colon doesn’t need extra cleaning either, what it needs is plenty of fiber and water to help do its job. Just make sure that if you do not currently eat a high-fiber diet you increase the amount you consume slowly and add plenty of water so that you don’t get “backed up”. What else can you do for your colon? Feed it well with friendly bacteria from fermented foods and yogurt. This will help to improve digestion and immune function.

So the best approach to spring cleaning your body is: avoid over processed and refined foods, add lots of fresh vegetables and fruits (now coming into season!), beans, nuts, whole grains and lean proteins (including fish), and drink plenty of water.  Throw in some exercise and you have a winning combination!

I just spent the last three days at the SCAN Symposium. SCAN is a group of Dietitians that are experts in nutrition for athletic performance, fitness and weight management, cardiovascular health, wellness, and in the prevention and treatment disordered eating and eating disorders. I won’t bore you with the details of talks discussing lipid oxidation and what happens to mitochondria when subjected to 90% maximal output training, although it is fascinating (you can’t spell nerd without RD!) I thought I’d go ahead and scoop Dr Oz for once about something that I’m sure you will hear about in the future when it hits the media at some point. Beets!

My friend and fellow RD Marcia has already blogged about beetroot juice and after hearing more about it this weekend I thought I’d share it with you here as well. Nitrates get a bad rap when they are added to processed foods like bacon and hot dogs (and rightly so), but have been known for years to also work to lower blood pressure because they are vasodilators. Many people do not realize that some fruits and vegetables contain high amounts of nitrates and are confused to hear that they can be beneficial. There have now been a handful of studies done on beets and beet juice specifically, and the role that they may play in helping athletes to improve performance. If you regularly read this blog, I think you already know that I am not a fan of calling foods ‘superfoods’, so please don’t misunderstand my point of this post. There are other high nitrate foods that probably give the same benefits but they have not yet been studied specifically.

I want to stress that these studies are all very new, but the evidence is quite interesting so far. Athletes and untrained subjects showed less perceived exertion, less fatigue, more speed and greater endurance after consuming beets or beet juice than the group that had a placebo. Many studies still need to be done in order to figure out the best way to utilize this new information. Which athletes will most likely benefit? Is this something that works better only on game or race day than during training? Is this something that will help non-atletes to begin an exercise program because they will find it easier to work harder? These questions and many many more still need to be answered, but when it comes to a real food item like beets I say – go ahead and eat them!

I think beets are delicious simply peeled and roasted with olive oil, salt and pepper. If you are a little nervous cooking them for yourself the first time you can always buy them canned, pre-cooked, or try beet juice. I’m going to give beets a try before my next half marathon and I’ll let you know the results.

When’s the last time you really listened to what your body had to say? On a daily basis our bodies can tell us a lot. When we wake up in the morning, our bodies might say “um, not enough sleep yet” or “thanks for going to bed early last night, I feel great”. At lunchtime they may say “oh boy am I hungry” or “eh not so much”. When it’s time for a run they might say “ouch, my hamstrings are tight” or “I can’t wait to get to mile 10!”

There are so many things our bodies tell us moment by moment throughout the day, how (and if) we respond can make all of the difference. I thought about this a lot last week because my body had been telling me to slow down. My first reaction was to be irritated; I wanted to keep on going, not be held back! As much as I resented it, I listened, took it down a notch, and didn’t run for four days in a row. By Sunday morning when I started my long run I told myself to take it easy, but my energy was back and it ended up being a great run. Looking back, I’m sure that if I hadn’t listened, that run would have been miserable!

When is the last time you really listened to something your body had to say? Do you eat by rote whether or not you’re hungry? When you are feeling a little tired, do you make sure to get to bed a little earlier for a few days in a row or do you ‘push through’? When you are feeling stressed, do you try to find ways to bring a little relaxation into your life or ignore it until your head feels like it will explode?

My challenge for you is to take a moment to listen to your body at least once each day. You can make that moment the first thing you do when you wake up or the last thing before sleep, it could be right before lunch or right after; just make it a regular habit. The more habitual this becomes, the easier it is. Listen, see what your body is telling you, and try to respond as kindly as you can.

For those of you who celebrate Easter another food holiday is over and for those celebrating Passover you are still in the midst! So what do you do when there is a day you just can’t control? Maybe you are scheduled to go to several different places and expected to have a full meal, dessert and candy at each one. How can you approach a day like that and feel good at the end of it?

There are a few ways to approach this type of situation, some of which I wrote about in December. Step #1 – Try to keep up your normal eating habits and routines as much as possible. Step #2 – Keep portions of high calorie foods small. Step #3 – Pass on those things that are not really “worth it” to you. Step #4 – Spend time with family and friends doing special things together. If you do a little planning ahead of time, you will be prepared when temptation hits. What do you when things haven’t gone according to plan and you realize that you are overdoing it? OR when you realize on your way home that you have overdone it and you feel a little ill…. Don’t panic, follow these steps instead!

Step #1 – Don’t beat yourself up! We are all human and things happen. Put what you have already done in the past and move forward. A lot of us “fall off the wagon” from time to time but that doesn’t mean you should just give up. Say to yourself “Wow, today was crazy, but tomorrow will be back to normal!” One day isn’t going to be your downfall, it’s what you do on the other 364 days that really make a difference.

Step #2 – Move forward in a positive way. One day (or one meal or one hour) of irrational eating doesn’t have to undo all of your typical healthy eating behaviors! If you had a bunch of candy after breakfast, make sure you give yourself a healthy and satisfying lunch. If you had a big lunch at your mother’s and then a dessert buffet at your in-law’s like I did (I’m totally serious, just dessert and candy; lots of fun!). Just make sure your next meal is a good one.

Step #3 – Take some time to really evaluate what happened. How were you feeling when you overate? Were you feeling some anxiety or stress because of family dynamics? How did you feel afterwards? Evaluate your physical sensations (bloating, discomfort at being over-full, head-aches, and sluggishness) then compare those feelings to the way you feel when you are eating a more balanced diet. Being able to really assess what happened and why, as well as how it made you feel afterwards can be very helpful in making sure that history won’t repeat itself!

The spoils of Easter at my house

Last week I attended the Annual Nutrition Convention and Exposition for the Massachusetts Dietetic Association. It’s always interesting to get a few hundred dietitians together and see what happens (well, I find it interesting!). The session subjects varied from School Nutrition to Diabetes Education to Food Safety (just to name a few). One of the sessions I attended was “Functional Foods” and I thought I would share some things that came to mind as I listened to the talk.

If you have never heard the term before, functional foods are foods that provide some health benefits beyond the energy (Calories) and micronutrients (vitamins & minerals) that people generally think about. Some functional foods are whole and some have been fortified, enriched or enhanced in some way; they all have bioactive compounds within them that influence health and disease. These foods are sometimes in the media spotlight as “Superfoods” and contain various phytochemicals which can help to reduce oxidation, balance hormones, reduce inflammation and stimulate the immune system. Functional foods can be helpful for diseases such as Diabetes, Colitis, IBS, Crohn’s, Asthma, Obesity, and various Cancers.

At this point you are probably waiting for a list of these foods that you can eat in prescribed doses to combat all of the health problems you have (or never want to have); am I right? Well, the bad news is that I’m not going to say that everyone must eat one or two specific foods and the good news is that these phytochemicals are found in lots of different foods not just a few! Sources are fruits, vegetables, legumes, whole grains, nuts & seeds and herbs & spices. Of course some contain more of one phytochemical than another, usually color intensity is an indication, but not for every phytochemical. Depending upon the phytochemical you are looking for, it may be found more in orange foods or red/purple foods for example. To get the benefits without making yourself crazy, make sure that you eat a variety of these foods (a rainbow of color) and that they make up the majority of your diet. Add a variety of seasonings in the form of herbs and spices to enliven your taste buds and add to the nutritional benefits. If you have a specific health concern, eating more of some foods may be very helpful; see a Registered Dietitian for help with your individual concerns.

We’re now a few weeks into National Nutrition Month and I thought I should touch on the last principle on the list: Be physically active your way. It may be last on the list but that doesn’t make it any less important. Some of you may be thinking “you don’t eat physical activity!”, but the fact is that physical activity goes hand in hand with your metabolic health. How much you move influences the amount and type of food your body needs. Being physically active can also help influence many health concerns such as Diabetes, Cholesterol, Blood Pressure, and Heart Disease just to name a few.

How much, and what types of activity you incorporate into your day will vary between individuals. There are basic guidelines recommended by the Centers for Disease Controlthat state we should all be getting a combination of aerobic and muscle strengthening activities every week. I would also add something that incorporates stretching and balance (which is often included in some muscle strengthening classes). At a bare minimum, adults should be getting about 150 minutes of moderate aerobics (like walking) per week and 2 days of muscle strengthening.

So how can you apply these recommendations? Choose activities that you like, then start by doing what you can, for 10 minutes at a time. The 150 minutes of walking for example is just over 20 minutes a day; one 10 minute walk in the morning and one in the afternoon. If you have no experience with strength training, it might be best to meet with a personal trainer to get started. Once you have learned some basics it is easy to add these moves into your day; you can even try fitting them in during commercials while you watch TV in the evening. If you are currently doing very little, whatever amount of activity that you add will be beneficial!

Once again, these recommendations are the minimum for health but for even greater benefits you need to do more. The key to increasing physical activity and improving fitness is in doing things you enjoy. Try lots of different options before you say that exercise isn’t for you. If you hate running that’s fine, try biking, dancing, swimming or hiking instead! Join group activities or go solo for some meditative alone time. There are many options out there to choose from so get creative. What you choose isn’t the important thing, just get out there and move!

Today is St. Patrick’s Day, and while many people will be thinking about corned beef, cabbage and boiled root vegetables with the only green coming from their beer, I think of it a little differently. Why not go green today?

How many green foods can you incorporate into your day today?  If you are at a loss for where to start, here are a few to choose from: Spinach, avocado, asparagus, artichokes, kiwi, green cabbage, pistachio nuts, green tea, kale, broccoli, peas, green lentils, lime, fresh herbs (basil, rosemary, thyme, tarragon, mint, and more), string beans, snap peas, fennel, bell pepper, celery, zucchini, cucumber, brussels sprouts, kohlrabi, grapes, okra, pears, olives, swiss chard, collards, capers, sprouts, edamame, scallions…. There are more out there but you get the idea!

While others around you may be celebrating with green beer, and corned beef, why not try some green tea and vegetables?  You might just feel a little healthier in the morning and you definitely won’t be nursing a hangover!