My Plate
The USDA has recently come out with a new plan for people to follow as an
alternative to the “My Pyramid” guide. While it includes fruits, vegetables, grains, protein and dairy, it seems that the portions are not quite to my taste, water isn’t included in the diagram at all, added tips are more than vague, and where is the fat?!
When you look at the portions provided, it is a little troublesome. First of all, different people require different proportions of macronutrients based on their gender, age, activity, any injuries they might have, etc. So portions are not so easily standardized like this. However, as a general diagram it isn’t bad, but I would lower the quantities of fruits and grains and replace that empty space with vegetables. Fruits are very high in sugars that are usually quick to be digested, leaving you hungry. Grains, while filling, provide a lot of calories in a small amount. Vegetables on the other hand are lower in calories and sugars and provide fiber to help with the digestion process. Also, the dairy circle should include dairy alternatives as well. So many people are lactose intolerant, vegan, or simply don’t like milk that it would be much more conducive to the general population to include this option. And there needs to be a circle for water as well. Hydration is so important and drinking water with every meal should be a must.
If you take a look at website, the “tips” that are included under the diagram are vague at best. The very first one, for example, says “enjoy your food, but eat less.” Well what is that supposed to mean? How much less? Less of which foods? This tip is then followed by “avoid oversized portions.” Portions are only half specified by the picture; how big is that plate supposed to be exactly? Later it goes on to say that you should make at least half your grains in your diet whole grains. Well why not say to make all of them whole grains? What is the point of eating grains if your aren’t getting any nutrition from them?
Fat is a very important part of your daily diet. It is a component of all the lubricants used in your body, especially in the joints. It is necessary for proper neural function. Some of the essential vitamins (A, D, E, and K) that your body needs are only absorbed through fat because they are fat soluble. These vitamins are responsible for bodily functions like vision, mood, blood integrity, immunity, blood pressure regulation, calcium absorption, growth and development, and antioxidants. Without these vitamins diseases can occur such as osteomalacia, blindness, cancer, impaired balance and coordination, and blood clotting malfunctions.
Fat also gives you a sense of satiety so that you do not over eat at meals, as well as keeping you fuller longer, alleviating the need to snack as much. This means that eating fats, despite popular belief, can actually allow some people to lose weight. Not all fat is good though. You want to focus on unsaturated, non-trans fatty acids. These include:
- Organic, cold pressed high quality oils
- Flaxseed and walnut oils
- Extra Virgin Olive Oil
- Grapeseed oil, sunflower seed oil, sesame oil
- Organic lite coconut milk or oil
- Avocado
- Raw nuts, nut butters, and seeds
- Fish
There are other programs that use this plate idea for portraying proper portion sizes for different food groups. One of these is called the TymPlates® Nutrition System. This is a system based on metabolic typing (protein, carbohydrate, or mixed) that allows you to get the right plate for your body.
This is a plate for the mixed metabolic type. The green portion of the plate is for vegetable carbohydrates, the yellow portion is for starchy carbohydrates, the red is for lean protein, and the Blue is for good fats. The white portion of the plate is where the typing label is as well as a reminder about taking any supplements that may be needed. Did you notice there was a section for fats?! You can visit www.tymplates.com to find out what your metabolic type is, as well as to learn more about the TymPlates® Nutrition System.
While the MyPlate tool put out by the USDA is much clearer and easier to use than the MyPyramid, it has its flaws. Systems like the TymPlates® Nutrition System are just as clear and include all of the necessary components to a balanced diet.
For a complete nutritional assessment and to find out what portions are right for you, come into PhysioLife Studios for a consultation. Visit www.physiolifestudios.com or call 312-255-8308 to set up an appointment today!
PhysioSlow Workout…The Answer to Your Metabolism Woes!
I often get asked, how can I fix my broken metabolism or slow metabolism. This is actually really simple, every metabolism can be improved with two simple additions to your daily life; 1) clean, high protein, lower glycemic eating and 2) high-intensity, slow method strength training.
In his book LifeFit, America’s leading epidemiologist, Ralph Paffenbarger, M.D., makes the following statement regarding the effects of muscle gain and metabolic change: “Indeed, when you replace 10 pounds of fat with 10 pounds of muscle, your weight remains the same, but you can expect to expend 500 or more additional kilocalories each day at rest.” In other words, Paffenbarger ascribes the resting metabolic requirement for 1 pound of muscle at 50 calories per day. While this seems to be a reasonable estimate for each pound of muscle you have, these experts neglect to consider the totality of the trained muscle and how this affects metabolic rate. Research indicates that resistance exercise or weight lifting gives your metabolic rate a serious boost – a lot more than just a few calories for the added muscle.
There are also many other additional benefits to high intensity, slow method strength training:
• Greater muscle strength gains in a condensed period of time (more results, less time).
• Shorter workouts save you time to focus on other important aspects of your life.
• Slow and controlled movements minimizes the force put on your joints, muscles, and ligaments, making it safe and reduces risk of injury
• Fat loss and increase muscle tone.
• Strengthen bones and reduces chance of osteoporosis.
• Improved circulation, blood sugar levels, and better response to insulin which improves blood pressure, cholesterol, and triglycerides.
So, that brings me to my next question that I frequently get asked, how do I include strength training in my busy schedule and how to keep myself safe.
What is PhysioSlow?
The PhysioSlow fitness regime is quick and effective. It involves a powerful combination of extremely slow speed, controlled movement, proper form and minimal repetitions with the goal to reach complete muscular fatigue in a very short period of time – within 2 minutes of each exercise.
This workout is different in that you can build lean muscle mass quickly and safely by working out only two times a week for 30 minutes. This form of exercise is perfect for everyone regardless of your age, fitness level or busy lifestyle.
How does it work?
We strength train to make us stronger, but it also helps the metabolic health of your muscles as well as the rest of our bodies. Your muscular system is the largest system in your body and it contains the largest network of blood vessels (your vascular system) in your body. Improving muscle health improves vascular health. And, your lean muscle mass determines the rate that your body burns calories for fuel. More muscle means faster burning of calories, even at rest.
How do I get started?
Working with a personal trainer familiar in slow cadence exercise, at least in the beginning is important. Learning how to get your body to complete muscle failure, while keeping form will ensure your safety. If you don’t have access, you can still incorporate the basic principles of high intensity, slow method training. You can do workouts on machines, free weights or with bands, just remember, the burn is good! That is what you want.
Focus on all your muscles each time you workout, do a total body workout- upper body, lower body and core. Spot reducing does not work!
Accentuate the lifting portion of each repetition. Lift the resistance or perform positive work slowly and smoothly to the count of 10…pause in the most contracted position…lower the resistance or perform negative work slowly and smoothly to a count of 10. Do not pause or lockout the joints in the most contracted position of any compound (multiple joint) pressing exercise. Example: leg press, chest press, overhead press.
Use as much of your range of motion as possible on each exercise to develop full-range strength and flexibility. Concentrate on flexibility by slowly contracting and stretching during the first 3 repetitions.
Continue each exercise until no additional repetitions are possible in good form. When you reach about 1:45 seconds or more and the exercise is performed properly, increase the resistance by approximately 5% at the next workout. If you can do at least 1:30 minutes, lower your weights.
Once the weight stops moving, hold the contracted muscle for an additional 10 seconds and then slowly put the weight down.
Move slower, never faster, if in doubt about speed of movement. Do not ever sacrifice form for more repetitions.
Breathe normally. Never hold your breath while exercising. Keep your face and jaw relaxed, and never squeeze the handgrips tightly. This results in elevated blood pressure and could be dangerous.
Keep your body in a straight, aligned manner. Avoid twisting or shifting your weight during the movement.
It is preferable to exercise in an environment that is cool and quiet.
Walk quickly from exercise to exercise. The longer the rest between exercises the less effective the overall exercise effect.
In order to assure continued progress, rest a minimum of 48 hours between successive workouts. Monitor your exercise sessions closely, if progress stops exercise less frequently.
Sample Exercise Routine:
- Leg Press machine, lunges or wall squats (works quads, gluts)
- Abductor machine or leg lifts lying on your side (works abductors, gluts)
- Pull down or row with machine, weights or bands (works lats, traps)
- Lateral raise or overhead press machine, weights or bands (works deltoids)
- Bicep curl machine or weights or bands
- Core- can be done on the floor, planks, crunches, etc.
The key points: Go slow and do each exercise until you can’t lift the weight any longer. Make sure your muscles are under load the entire rep, meaning keeping the muscles that you are using contracted until you are completely done with that exercise.
Have fun with it!
Here is a clip on a sample exercise.
Vitamins for Kids
When it comes to vitamin and mineral needs, food sources are the best option. Your child’s body absorbs nutrients better from food; however, supplements may play an important role in keeping kids healthy. At the cellular level, vitamins and minerals perform functions that are essential to human health. Most of us don’t get optimal levels of all the important nutrients. And while taking vitamins is no substitute for eating a balanced diet, why not do both? Choose one that provides a full range of vitamins and minerals but does not contain artificial colors, flavors, or sweeteners. Pharmaceutical grade supplements are recommended – they are tested for quality and absorbed better. Besides a multivitamin, kids may also need some other basic supplements for overall health.
Omega-3 Fatty Acids: Important for infant growth and development and to protect against future cardiovascular disease and behavioral problems. Low levels have been associated with ADHD and other learning and behavioral issues, allergies, constipation and eczema. It is very important to purchase a high quality fish oil, again pharmaceutical grade found at health food stores or from health care providers.
A balanced calcium-magnesium supplement: Helps to develop and maintain healthy bones and teeth and it also plays an important role in muscle contraction, transmission of messages through the nerves, and release of hormones. Magnesium may help with constipation issues, as well.
Vitamin D: Maintains normal blood levels of calcium and phosphorus to form and maintain strong bones as well as to support the immune system and has been shown to reduce cancer (breast, colon, ovarian, pancreatic, prostate, and rectal), cardiovascular disease, diabetes, and autoimmune diseases. A simple Vitamin D blood test can determine how much you should give your child. Ask your doctor or health care provider.
Probiotics: Bacteria in the intestine are a normal part of our digestive health, but population counts of bacteria living in our gut may be altered by illness, antibiotic use, ingested/modified foods, or life circumstance. Research also finds that which bacteria cohabitate on our bodies may impact other illnesses outside the gut like eczema, allergies, and/or asthma. Find a probiotic that contains several different strains and again, quality is important – you want to make sure these bugs are actually alive.
For additional information, please contact my office. Speak to your health care provider before starting a new supplement and about specific recommendations for your child.
PhysioClean Back-to-Basics Eating Tips
As a busy mom of 3 boys, a tri-athlete and a business owner of a demanding nutrition and strength training company, PhysioLife Studios, one of the questions my clients always ask me is, “How do you do it all? How do you have time to eat a balanced, clean diet and stay at a healthy weight with all that goes on in your life?”
What I tell them is…Nutrition is your first line of defense when it comes to good health. I have discovered from personal experience that if you follow the food pyramid, you will be heading in the wrong direction fast. I have always thought that a fat-free, sugar-free, high complex carbohydrate and low cholesterol diet was healthy for me, but in reality, I gained weight, craved sugar and carbs and was always hungry! This was when I began to research and experiment with other types of food and food combinations. What I found out was astonishing. To be healthy was actually pretty simple.
Follow these tips below and you will not only find yourself losing weight, but you will also have more energy, less illnesses, decreased inflammation and better athletic performances. This is my Back-to-Basics Nutrition Plan.
Tip 1 – If it can’t be plucked or picked, hunted, fished or if it didn’t have a mom, don’t eat it. It’s that simple. No processed foods, no additives and no artificial ingredients. It’s eating clean, organic foods in their truest, most natural form.
Tip 2 – Eat real foods every meal and snack. Eat more free-range, lean protein – fish, chicken, turkey, bison, eggs, etc. Make sure your plate is full of fresh/frozen organic vegetables. Make sure you add some healthy fats – cold-pressed olive oil, walnut oil, coconut oil or raw nuts/seeds. Finally add a small amount of healthy grains/carbohydrates if you desire – brown rice, quinoa, sweet potatoes or berries.
Tip 3 – If the food has more than 2 or 3 ingredients and your 7-year-old can’t pronounce the ingredients, don’t eat it.
Tip 4 – Always eat a protein with a carbohydrate. This will help stabilize your blood sugars and reduce insulin secretion, which leads to higher energy levels and more weight loss. Sample pairings include: apple with almond butter, tuna with crackers, hard-boiled egg and berries.
Tip 5 – Lunch should always be the largest meal of the day in order to prevent large meals at night. When your body is physically active during the daytime, you will be able to metabolize and breakdown food more efficiently. Food will take longer to digest at nighttime, especially if you are not physically active at night.
Tip 6 – Divide your body weight in half and drink that many ounces of pure water everyday. (Example: 150-pound person will need to drink 75 oz of water everyday)
Tip 7 – Plan ahead every night for the next day. After packing the kids lunches, it is your turn. Pack a cooler bag everyday with snacks and a lunch. This will prevent bad decisions during the day; you will feel great about what you eat. Some easy ideas – leftovers from dinner, hard boiled eggs, canned wild-caught tuna with hummus, raw nuts, etc.)
Tip 8 – Don’t use food or alcohol for rewards, fighting stress/ boredom or to unwind. Taking an Epson Salt bath, reading a good book or magazine or playing a game with your kids are great ways to prevent emotional eating. Journaling also helps to get through these times.
Tip 9 – Hit the sack a little earlier tonight! It’s necessary for the body to make repairs, heal and recover. Great things happen when you get needed rest. Studies have shown that people who sleep more have higher levels of appetite controlling hormones, which helps with weight loss.
Tip 10 – Incorporate strength training into your weekly schedule. A high-intensity strength-training program goes beyond building strong muscles. Here are some benefits I see in my clients.
- Increased Metabolic Efficiency – Strength training increases the body’s metabolic rate, causing the body to burn more calories throughout the day, which is known as “after burn.”
- Increasing and Restoring Bone Density – Inactivity and aging can lead to a decrease in bone density and brittleness. Studies have clearly proven that consistent strength training can increase bone density and prevent Osteoporosis.
- Increased Lean Muscle Mass and Muscle Strength, Power and Endurance – Everyone can benefit from being stronger, which makes activities of daily life easier.
- Injury Prevention – A wide variety of sports-related or life-related injuries can be prevented by strengthening muscles and joints.
- Improved Balance, Flexibility and Mobility – Stronger and more resilient muscles improves our balance, which means more comfortable living and fewer falls or accidents.
- Decreased Risk of Heart Disease – Participation in a consistent strength-training program has health benefits including; decreasing cholesterol and lowering your blood pressure.
- Aids Rehabilitation – One of the best ways to heal many types of injuries is to strengthen muscles surrounding the injured area. The stronger your muscles, the quicker the healing process.
- Enhanced Performance in Sports or Exercise – No matter what your favorite sport or physical activity, with the proper strength training program, your performance can be improved.
- Graceful ageing – Physical activity keeps us alive and vibrant. Strength training ensures we are strong enough to participate in everyday activities.
- Feeling Better and Looking Better – As painful as strength training can sometimes feel, there is nothing more satisfying than the feeling after a workout. Stronger muscles and joints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel better about their appearance. This all leads to improved self-esteem and increased self-confidence.
If this is your first try at eating this way, start slow – decrease the bad foods, while increasing the good. In no time, you will be eating clean and following a healthy lifestyle. Try it, it is empowering to know that you are in control of your food.
To your health and wellness,
Melissa Bowman Li, MS, RD
Ironman Wisconsin Blog 2010
On Thursday September 9, 2010, my journey to becoming a 2-time Ironman began. I packed up my car and headed to Madison, Wisconsin. All week I was feeling nervous and excited. You would think, the second time around, it would be easier. I had no expectations the first-time around and I didn’t know what I was getting myself into, so Florida was not so bad.
I got up to Madison and checked into my hotel and went out and found a Whole Foods. Now I was ready for the week! Got all my healthy, organic foods, nothing could stop me. I met a friend who has raced this course before at a very popular Madison restaurant for dinner. It was great seeing a familiar face around and just enjoying dinner. After dinner, we walked by the finish line area, getting set-up for the big day. Wow, what a great feeling to be around there.
The next morning, Jay (guy in the pic) and myself decided to go for a short swim, maybe 30 minutes. It was probably high 40’s out, water temp mid 60’s- you know how much I love the cold. Well, the cold wasn’t the problem; I didn’t know a lake in the middle of Wisconsin could have white caps. So, I got in and swam out and just kept my mind into getting to the turnaround point; I started to get a little seasick. I thought I should turn around. As soon as I did, I saw a fire truck coming. A swimmer was hanging onto the wall for his life. Not a great way to start out Ironman Week for him. So, I headed back, realizing the current was totally against me. I think I was probably moving backwards. Then all of the sudden, I bumped into another swimmer. Wow, I couldn’t believe I just hit someone headfirst. I soon realized, it was Jay! What are the chances? We continued back to finish the swim; well Jay waited for me and then went back to my hotel and ate breakfast.
Later in the day, I headed over to Ironman Village to check myself in. There was a long line, but what else did I have to do. So I waited and waited and finally got my gear bag and was officially checked in.
Athlete dinner and course talk was held later that evening. I met up with other friends who I have been training with. The talk was great and the food, well, lets just say it was not PhysioClean!
After dinner, I walked back with Susie, my Iron Training partner.
Woke-up on Saturday, tried to sleep in, but my body can’t sleep pass 6 anymore. Went out for a very cold spin before I had to check my bike. After my ride, I was excited to see my family arrive. This will be their first Ironman!
Got my bike and my transition bags all packed up and headed off to bike check.
All ready for bike check! 
Lots of packing and figuring what I will need to wear. The weather forecast is calling for a cold start. Hmm… (Should I wear my Lululemons or shorts- Kim, J)
My family before checking my bike.
The sea of bike transition bags. 
After the bike check and lunch we decided to drive the bike course. Bad idea, driving all those miles with 4 kids in the car, not recommended. Dinner of carb loading of pasta and chicken was ordered in, we were too tired after driving the bike course to eat out. I started to think, if I was tired of driving it, then riding 112 miles sounds like real fun and that is after swimming and then needing to run a marathon. Second thoughts set in, and started to question my sanity for paying good money for this pain. After dinner, the kids and family were kicked out and I finished my last minute packing and tried to relax. Not really sure what that means.??
Set my clock for 5 am and then off to bed. Sleeping was not great, woke up every hour and by 4 am, I heard some athletes in the hallway. So, I decided I should get up and eat breakfast; gluten free bread with almond butter and a banana with some water and waited to go to the check-in area. I headed down around 5:30 am and put the finishing touches on my bike.
The nerves started setting in. I waited around and then put my wetsuit on and headed towards the mass water start.
I was really nervous about the mass water start, treading water and waiting with 2600 of your closest friends was a very scary idea. Well, the gun went off for the pros, that was my time to get in the water and start treading. The swim was a counter-clockwise, two loop course. Right before the gun went off, U2′s “Beautiful Day” is playing. The crowds went crazy at Monona Terrace and the sunrise was perfect. It was a beautiful day to race an Ironman. Thank-you weather Gods! (and Al and Steph, too). I think I remember the national anthem, the gun going off, it was all a blur. I waited about 30 seconds to let the great swimmers go by. This was my strategy this year; in Florida I got beat up and panicked.
It was mayhem! I felt like I was in the spin cycle of a washing machine of people trying to kill me. I understand that you can get hit, but this was crazy. I couldn’t get into a decent groove. I know you are probably thinking I am whining, but there was one time that someone held me under so long that I thought I wouldn’t be able to come up for air. Another person (red cap=boy) grabbed my feet and pulled them down. My goal for the swim was 1 hour 30 minutes, my secret goal, 1 hour 22 min. Swim time= 1 hour 26 minutes. Oh well, at least I didn’t drown.
The transition area at the Monona Terrace, otherwise known as the Helix is just an event in itself. The transition area is positioned at the top of the parking garage, so you have to run all the way up to the top to get to your transition bag and bike.
I was pretty cold getting out of the water, so wasn’t sure if I should stop at the wetsuit strippers. Well I did anyway. Wow, these volunteers are great and fast, but I don’t think I would want their job- pulling wetsuits off of athletes after they probably used the lake as a potty. I quickly started to run up the helix and started to get a calf cramp and a cramp in my stomach. My run up the Helix quickly turn into a walk as the side-stitches intensified. I ran into the T1 bag holding area, got my bag and went to change. Okay, now if anyone knows me, then you probably guessed, I couldn’t decide how many layers to put on. I decided to dress warm, it was still in the lower 50’s. Got my stuff and held my bike shoes and ran out to my bike. My bike handler, thank God for him, told me I would roast in my jacket. So I decided to take my jacket off, well my zipper didn’t corporate, finally got it off and then changed my gloves to fingerless gloves. Took my bike and ran with my shoes in my hand and then got to the end of the transition area and put my shoes on and got on my bike and rode down the crazy helix. I also saw a familiar face at the beginning of the bike start, which was nice. Thanks Marshall.
The bike course is a lollipop type set-up where you bike straight out of town, bike two loops and then bike back to town. My plan was simple, break the bike up into segments, take the first loop slower then the second and get back to town. My nutrition was planned to the minute, ½ bar at the top of the hour, my sport drink at 15 and 45 passed the hour and Clif Bloks at the bottom of the hour. Salt tabs and water were added when needed to meet my fluid and electrolyte needs throughout the ride.
IM Wisconsin has one of the most challenging bike courses too, which includes crazy hills that start at mile 44 of the first loop and mile 88 of the second loop. (About 4800 feet of climbing during the entire 112 miles) There are people lining the stretch of hills Tour de France style. See crazy picture below!!!!
With music playing, drums and people running with you up the hill screaming in your face to get up the hill, (thanks Jim, Kim, Jared, Agnes, Kris, John and my children and the other 1000 people that were there.)
A little past the halfway point, I was feeling good, 3 hours 15 minutes into the bike. I stopped and picked up some fuel from my special needs bag and went off to complete that crazy loop again. My legs were okay. Everything was going to plan, then mile 70 came and my chain dropped on a big descent. Ugh- I am really bad with fixing bike parts, so I panicked, but managed to get the chain on. I was good until I realized that I was dead stopped and there was a huge hill ahead. I couldn’t get going, so I had to walk up the hill.
Okay, back on track and then out of nowhere, a bee hit me in the chest and the stinger was imbedded. So, once again, I had to stop and get that sucker out of me. All is cool and went on. Well, I dropped my chain 2 more times. The 3rd time, I found a bike tech and had him check out my bike. I lost about 15 minutes with all that, but I was on my way. The last hill was really hard and thanks to Jim, he got me up it by screaming at me. The ride back to town was hard, I was ready to be done. Bike goal- 7 hours, secret goal 6:45, actual bike time- 6:52, not bad since 15 minutes was not moving time. Next time, learn how to shift better and don’t have anyone work on my bike the day before the race!
T2 was uneventful. I changed and looked at the volunteer and told her I didn’t really feel like running a marathon. She told me I would be fine and to get on my way and stop at the porta potty. So I did and was on my way. The run course is a two-loop course that winds around the University of Wisconsin campus, the trail that hugs Mendota Lake, the famous State Street and Capitol Square.
The run was great. There were people everywhere and all my crazy friends and family were cheering and running along the course. My goal was to keep my nutrition down (Gu, water and salt tabs) and to run the entire marathon. I felt pretty good, knees hurting, but wasn’t going to let them stop me. By the turnaround, I was happy that I was halfway. By mile 15, my stomach started to shut down and I began to have some really bad heartburn. I knew I needed to get the calories in, so I switched to bananas and yes, potato chips! Each aid station, I would grab a few chips and try to get them down.
The people in Madison were so proud to have an Ironman here and so supportive. My family, friends, the crowd and the scenery around Madison truly pulled me through that last part of the race. Then the Capitol building, wow- I knew I was coming close to the finish line and heard Jared say “13 hours 30 minutes”, I was happy and had a few more minutes in me. So I picked up my pace, raced through the last turn and ran down the shoot. I crossed the finish line in 13:34. (Still didn’t hear, “Melissa Li, you are an Ironman”)
At first, to be honest, I felt disappointed, my secret goal was to break 13 hours 30 minutes. (My published goal was 14 hours) But in retrospect, I have realized that it was completely naïve of me to set a time goal based upon a completely different Ironman and other athletes. It is like comparing apples to oranges. I am proud and happy to have earned my second Ironman finish the way I did. Another one in the books for Melissa. I guess I have to do it again, maybe this time I will hear, “Melissa Li, you are an Ironman” from the famous Mike Reilly. 
I just wanted to thank everyone again for making this season great and putting up with my crazy training, eating and sleeping schedules. I couldn’t have done it without all of you. Thanks to John and my kids for helping me work towards my ultimate goal. Thanks Hong for everything. See ya’ all next year, IM 2011??
Final Totals for Training:
Running: 745 miles
Bike: 1874 miles
Swim: 62 miles
= lots of calories burned!
The End of Summer Doesn’t Mean the End of Healthy Habits!
The End of Summer Doesn’t Mean the End of Healthy Habits!September and October are perfect months to start a new diet, a new workout routine, or just get in shape. Since the seasons are changing now, why not get a fresh start with your health? Don’t put off working on a better body when you can do so now and create good eating and exercise habits long before the temptation and insanity of the holiday season.
During the summer months, when we had less of a formal schedule it seemed like it was easier to build physical exercise, outdoor activities and healthy eating into our days. And fresh vegetables and fruits are plentiful during the summer season. Plus the heat seems to lend itself to healthy habits like grilling out and family walks after dinner when the day finally cools down.
As we move into the cooler months of fall and winter let’s make a commitment to stay active, exercise, and eat right. Let’s be invigorated by the change in weather and motivated to be better managers of our time now that the days are fuller and more regimented. As I’ve said many times before-we must be deliberate about the decisions we make for our lives. And this time of year is no exception. No excuses. Let’s maintain the healthy habits we established this summer!
Here are some back to school nutrition tips:
Plan out your exercise – with a busier schedule you may be more likely to let exercise go by the wayside. Schedule exercise like a meeting, you will be more likely to do it. As much as I used to hate my alarm going off at 5:30 am I found that morning workouts were the best during the school year – I had a better day because of it and at 4:30pm when I got home I knew my workout was done and being tired would not be an excuse to skip it.
Eat breakfast - you may not have the leisure time of making breakfast, but there are so many great grab-and-go things to take to eat in the morning. Try a hard boiled egg with some berries, or almond butter on a piece of fruit or a fast breakfast smoothie with protein powder and ground flax seeds.
Pack lunch - don’t count on cafeteria food being weight loss friendly and heading out to the local deli or pizza shop can also derail your diet. While you are making dinner also make your lunch for the following day so you always have it ready to go. Don’t forget you can make extra of your dinner so you have leftovers for lunch.
Plan your snacks - keep healthy snacks handy, think of them a mini meals- balanced with protein and healthy fats. Hard boiled eggs, raw nuts, protein shake, or trail mix can be great snacks to have at that 3 o’clock hour when hunger strikes. If you know that when you get home you are starving and will eat everything in sight have some nuts, fruit and nut bar, or even half a sandwich before you drive home to suppress your hunger until dinner time.
Limit the purchase of processed, packaged foods – begin to read labels; you may be surprised by the sugar, sodium and other additives in the most common foods we bring into the kitchen.
For more information, please contact us at:
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
www.physiolifestudios.com
Maximizing Performance During Chicago Marathon Training
Maximizing Performance During Chicago Marathon Training
- If you are training for a marathon, there are certain nutritional requirements you must meet to ensure you give your best performance during those gruelling 26.2 miles, and that you finish the race without suffering any ill effects. Long distance running requires a balanced diet consisting of carbohydrate, protein and fat (the macronutrients), in the approximate proportions of 45%-65%, 25%-30% and 20%-25% respectively.
- Carbohydrates are the body’s preferred source of energy for high intensity sports. This is because carbohydrate stores can be readily converted to energy when fuel is needed, whereas the conversion of fat to energy takes longer. Carbohydrates are stored as glycogen in the liver and muscles. When you are running, glycogen is converted into glucose and released into the blood, and the blood transports it to the working muscles that need energy.
- The best sources of carbohydrates are known as complex, or starchy carbohydrates, which release energy steadily and maintain stable blood sugar levels. Some examples of complex carbohydrates include pasta, potatoes, rice, wholegrain breads and cereals, oats, beans, lentils, nuts, seeds, fruits and vegetables. A small amount of refined carbohydrate is fine (such as chocolate, sweets and table sugar), but should be kept to a minimum.
- Protein is important for rebuilding and repairing muscle tissue, and good sources include fish, lean meat, skinless chicken, eggs, low fat dairy products, beans, pulses, nuts, seeds, tofu and other soya products, and various meat substitutes.
- Some important functions of fats include the absorption of fat soluble vitamins, joint lubrication, and energy production. The healthiest fats are unsaturated fats, good sources of which include oily fish, nuts, seeds, avocados and many cooking oils (including olive and sunflower). Saturated fats occur in red meat, full fat animal products and hydrogenated vegetable oils, and should be eaten sparingly because they contribute to high cholesterol levels.
- Eat at least three meals plus one or two snacks every day. Never skip breakfast. You need to restock your energy stores in the morning. Eating breakfast will also get your body moving and your metabolism going. Use meal replacement bars or smoothies if press for time or not hungry. (Make sure they contain a balance of carbs, protein and healthy fats.)
- Stay well-hydrated everyday and follow a fluid plan for all your runs. See fluid handout for more specific guidelines.
- Speed Recovery. Pack a high carb, moderate protein snack for eating right after you run to speed recovery. Some examples include: energy bars, gels, recovery shakes or smoothies, fruits with natural peanut butter, pretzels, etc.
- Use your long runs as a means of experimentation regarding future choices of food, clothing, shoes, etc.
- Strength Training is vital for a successful marathon. Incorporating a program like PhysioSlow strength training into one’s overall training program can provide many benefits to a runner training for events ranging from the sprints to the marathon.
ü A strong upper body helps minimizes fatigue and stiffness in the arms, shoulders, and neck areas that in turn, enables a runner to maintain form late in a marathon or long run. Legs move only as fast as the arms swing. The runner with a strong upper body will find more power for the sprint to the finish line, an easier crank up a hill, and better balance when running on trails. In short, all of these add up to an ability to run faster and more efficiently.
ü Running creates a slight muscular imbalance in the legs as the hamstrings and calf muscles develop at a faster rate than the quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quads and hips help protect these areas from a variety of injuries. Strong legs also offer protection from the possibility of injury when running at a fast pace downhill.
ü A strong abdominal region helps protect the back while at the same time, assists in maintaining proper running form and posture.
Please call PhysioLife Studios to set-up a free marathon training consulation to help you with your strength training and nutrition needs.
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
www.physiolifestudios.com
What are the Optimal Levels of Vitamin D?
The New Awareness for Higher Optimal Levels- Vitamin D
The current RDA for vitamin D is set at 200-600 IUs for 20 -75 year olds respectively. This level of supplementation seems inadequate in light of recent research, the increase in immune problems, and the shockingly high number of patients showing up deficient in blood tests today.
I strongly recommend a minimum of 1000-2000 IUs of vitamin D daily as a supplement. In that amount (and higher) it is absolutely safe. The best form is vitamin D3 (cholecalciferol).
Vitamin D Benefits:
SKELETAL SYSTEM
Plays a role in:
- calcium metabolism
- strength of bone and cartilage
teeth and gum health
Deficiency may lead to:
- osteoporosis, osteomalacia, osteoarthritis, muscle weakness and pains, periodontal disease
- secondary hyperparathyroidism
GLUCOSE METABOLISM
- role in insulin production
- improves glucose tolerance
CARDIOVASCULAR
May reduce:
- lipid peroxidation
- certain types of hypertension
CRP, fibrinogen, IL-6
IMMUNE SYSTEM
May reduce:
– inflammation, such as caused by neuronal injury
- autoimmune reactions: MS,Type I Diabetes, rheumatoid arthritis, psoriasis, inflammatory bowel disease (Crohn’s, ulcerative colitis), lupus, thyroiditis
- reduces transplant rejection
– cancer risk & development
- cancers: colon, breast, prostate, Melanoma
May enhance:
– vaccines antibody response
- NK cell activity
MOOD DISORDERS
– may alleviate PMS and seasonal
ADRENAL SUPPORT
- supports adrenaline synthesis
- deficiency may cause fatigue and fibromyalgia like symptoms
- may counteract some detrimental effects of corticosteroids, such as osteoporosis and susceptibility to infections.
For more information or to order a bottle, please contact PhysioLife Studios.
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
www.physiolifestudios.com
How do I Resist Overeating or Binging?
How do I resist overeating or binging?
A: I call this short-circuiting “putting a chink in the link”. Break the circuit and the remaining lights don’t fire up. You can accomplish the same thing with your overeating triggers.
First, isolate exactly what your five biggest triggers are. Write them down. Now comes the part where you put a “chink in the link”. You’re going to substitute a new activity for the destructive activity (much like an addict learns to go to the gym and gets “high” from running).
Try any one of these simple activities the next time you hit one of your triggers:
- Brush your teeth
- Eat a pickle (eating something completely different from what you’re craving tricks the brain and kills the craving – try eating a hot pepper when you’re craving chocolate and you’ll instantly see what I mean)
- Reward yourself with a relaxing activity you normally wouldn’t do – i.e. a warm bath or uninterrupted reading of glossy magazines!
- Go for a walk (the endorphins released will often balance the chemistry of a craving brain)
- Write down what you’re feeling. Try “being” with that feeling for five minutes.
- Most cravings (and overeating triggers) only last 15 minutes. If you can outwait – or outwit – them, you can beat them. Tell yourself “I can have this food” (thus eliminating thoughts of deprivation) but “I have to wait just 15 minutes”.
You’ll be amazed (and happily surprised) at how differently you’ll feel a 15 minutes later.
For more information, please contact us at:
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
Hot Tips on How to Jump Start Losing Weight
Jump Start Your Weight Loss
Eleven Hot Tips
- EAT PROTEIN at every meal and snack.
- EAT BREAKFAST everyday to jump start your metabolism (suggestions: omega-3 eggs with some berries, nitrate-free organic breakfast meats, rice protein shake made with berries & ground flax, etc.).
- ELIMINATE WHEAT AND FLOUR based products for the time being. That includes bread & pasta (non-gluten grains are okay in small amounts).
- ELIMINATE “FOOD PRODUCTS” 90% of what you eat should be food that could have been hunted, caught, gathered from the ground, plucked from a tree or grown.
- EAT AN UNLIMITED AMOUNT OF NON-STARCHY VEGETABLES such as asparagus, bok choy, broccoli, beets, etc.
- DON’T OVEREAT THE AMOUNT OF FRUITS especially the extra-sweet, extra ripe variety. Fruits are very healthy, but fruits contain calories and carbohydrates.
- ELIMINATE DAIRY for now, especially cow’s milk. Occassional exceptions include servings of plain-organic yogurt and unsweetened almond or rice milk is okay.
- ELIMINATE ALCOHOL for now. You can add it back later…in moderation!
- WORRY LESS ABOUT THE AMOUNT OF FAT you eat and pay more attention to the KIND of fat.
- ELIMINATE ALL SUGAR and check all food, drink and condiment labels.
- DRINK 1/2 your body weight in ounces of water and/or unsweetened green tea every day.
Note: The following recommendations are “controlled carbohydrate” guidelines that will enhance your weight loss. These recommendations are usually followed for 2-3 weeks, depending on your goal.
For more information, please contact us at:
PhysioLife Studios
712 N. Dearborn St. 3rd Fl
Chicago, IL 60654
312.255.8308
info@physiolifestudios.com
www.physiolifestudios.com