Happy New Year!! Welcome to the Winter newsletter edition from your CNS Coaches, Jamie and Nicole. We hope you had a great 2018 and that 2019 will be even better! We are happy to bring you our latest newsletter featuring a discussion on following a healthy diet, quick tips, and race pictures. As always, fuel smart and race hard! |
|
|
WINTER FEATURE What Does Healthy Eating Look Like? Written by CNS Coach, Jamie Cooper |
|
|
Now that the New Year is here, and resolutions are in full swing, I will inevitably get asked how to “eat healthier”. With so much misinformation out there, I can understand why people start to question what foods are actually “healthy” and what they should be eating day in and day out. Every 5 years the U.S. Government publishes a new set of dietary guidelines. The information is freely available, and although their detailed report could take you months to read, their summarized information is actually pretty useful. Here is my take or summary of their Key Recommendations for the Components of Healthy Eating Patterns (1). |
|
|
1. Consume a variety of vegetables daily – the more color the better. Specifically, get vegetables from each subgroup (dark green, red and orange, legumes, and starchy) 2. Eat fruits daily, especially as whole, fresh fruit (instead of fruit juices) 3. Consume grains with at least half of those grains coming from whole gain sources (such as whole wheat breads, pastas, tortillas, etc.) Grains contain healthy carbohydrates which your body needs for energy. 4. Eat low-fat and/or fat-free dairy such as milk, yogurt, and cheese. Dairy products are rich in vitamin D and calcium, two nutrients we don’t get enough of in our diets. If you don’t eat much dairy, then make sure you are consuming fortified products that have calcium and vitamin D added to them (such as fortified soy milk). 5. Consume a variety of protein sources such as seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts/seeds. 6. Eat healthy fat sources, such as oils instead of solid fats. Try to get healthier mono-unsaturated and poly-unsaturated fats, which can be found in oils like cottonseed oil and olive oil, and other foods such as avocado, walnuts, almonds, pecans, and flaxseeds. 7. Try to limit calories from added sugars, saturated fats, and sodium. If you are exercising (and sweating) every day, then you can relax a little on the sodium recommendations unless you have high blood pressure. |
|
|
Overall, try to eat a balanced diet while incorporating the above-mentioned foods or food groups. Don’t get bogged down in the details about specific nutrients or bioactive food compounds until you have a good handle on healthy, balanced meals. I always tell athletes to make sure each meal is balanced and has some carbohydrate, protein, and fat. People tend to shy away from carbs; don’t fall into that trap! Carbs (such as grains, fruits, and vegetables) will not make you fat! Overeating is what causes weight gain, so if you eat within your calorie limits, having a moderate to high carbohydrate diet is perfectly healthy. Finally, if you stick to the periphery of your grocery store while shopping (and skip the middle isles) you will be purchasing healthier, fresher foods to eat. That part of the store is where all the fresh produce, meats, dairy products, and healthy grain sources are generally found. 1 Dietary Guidelines 2015-2020. https://health.gov/dietaryguidelines/2015 |
|
|
Quick Training Tip: Are you training for a race in a warm climate? Consider using a heat training protocol to enable your body to tolerate the physiological stress of racing in a warm climate. Some basic tips are: 1) Start heat training 3 weeks out from your race. 2) Begin with short exercise bouts in a heated room, wearing cotton sweats. 3) Work up to 100 minutes of exercise with intervals at intensity. 4) Drink and eat sufficiently to replace lost fluids and electrolytes. |
|
|
Quick Racing Tip: Are you burning the candle at both ends? Do you stay up late to complete work/chores and get up early to squeeze in a workout? Your sleep habits may be negatively affecting your performance. Research has shown that as little as 2-4 nights of sleep deprivation (less than 8 hours) can negatively affect submaximal exercise performance, strength and mood. Conversely, extended sleep has been shown to improve sprint times, reaction times, and mood. Strive to sleep at least 8 hours per night in order to obtain your best performance and mental/physical well-being. |
|
|
The 2018 race finished with a bang! Below are a few highlights from our athletes racing over the past few months. Pictured (clockwise) from top left: CNS Coach Jamie, Milwaukee Lakefront Marathon, WI (new PB 3:15.34; 4th in age group and 16th overall female out of 1264 women); Yvonne Gilinsky at the Toronto Scotiabank Waterfront 5K (7th in her age group with a 34:29!); CNS Coach Nicole Biking and Running at Ironman Cozumel (13th in age group with a 11:39.54); Yvonne Gilinsky with Coach Nicole and Ronnie Adams at the WTRC Turkey Trot 2 mile (1st in age group for Yvonne!); Wes and Susan Everett at Buffalo Wallow; Susan Everett rockin' it at the Buffalo Wallow Half Marathon; and Kendall Newman at the WTRC Turkey Trot 12k (8th in age group). Congratulations to our athletes and coaches! Please send us your race photos so that we can feature your accomplishments in our newsletters! |
|
|
|
|
